A Work In Progress - My Summer 2008 Workout Log

bradspencer74

bradspencer74

Member
Thought it would be good to start a workout log for the summer. Been making nice gains lately, and since I'm going through a surgery later this summer, I wanna track my progress. So, I'll be posting every day's workout here
 
4/30/08 Workout - Heavy Delts/Traps/Abs

I had a nice, but boring rest day yesterday. But, I know I needed one. I woke up this morning and my strained left trap felt a lot better. (I was helping someone move one of those old 45" TV's with a picture tube, the 200+ lbs kind, 2 weeks ago. I'd just finished a heavy trap workout. As soon as we lifted it, he adjusted his grip without telling me, and it left me holding the entire weight of the tube in my left hand for a few seconds. I managed to hold it up before he grabbed on again, but pain is an understatement and the expletives flew.)

Has a new, exciting development for me yesterday. For the first time ever, I actually say my lower abs in the mirror. Faint compared to my upper abs, even worse cause of the excess skin, but it was an honest to God 6-pack instead of the usual 4. Was really happy about that.

Well, here's my workout. I'm doing the 5 day change up split this week before I go back to my normal routine I posted earlier. It's more intense, and rather heavy for me, but I always feel really good after the week's done, and I can really tell the strength gains over the last couple of months.

Heavy Delts/Traps/Abs -- (lbs x # of reps)

Seated Military Press on Smith Machine (Weight is the plate amount only)
Warmup - 90 lbs x 15 reps | 1 - 110 x 12 | 2 - 130 x 10 | 3 - 140 x 8 | 4 - 160 x 6

DB Lat Raises
Warmup - 25's x 15 | 1 - 30's x 12 | 2 - 35's x 10 | 3 - 40's x 8

DB Partial (45 deg) Lat Raises
1 - 45's x 12 | 2 - 50's x 10 | 3 - 55's x 8

BB Upright Rows
1 - 105 x 12 | 2 - 120 x 10 | 3 - 135 x 8

DB Front Raises
1 - 35's x 12 | 2 - 40's x 10 | 3 - 45's x 8

Cable Interior/Exterior Rotator Cuff Extension
3 sets - 15 x 15

DB Shoulder Shrugs
1 - 80's x 15 | 2 - 90's x 12 | 3 - 100's x 10 | 4 - 110's x 8 | 5 -120's x 7 (F)

Behind the Back Shrugs
1 - 185 x 12 | 2 - 225 x 10 | 3 - 250 x 8

Abs
45 deg Hanging Leg Raises and Twisting Hyperextensions - 3 sets x 25 reps each
Hammer Strength Double Crunch Machine and Decline Bench Crunches - 3 sets x 90lbs x 20 reps, 3 sets x 25 reps
 
5/01/08 Workout - Heavy Back/Forearms/Abs

Nice day in the gym. I was a little sore from yesterday's traps, so my weights were a little off in a few exercises. Still, I enjoyed every second of my 90 minutes.


Heavy Back/Forearms/Abs -- (lbs x # of reps)

Lat Pulls (1,2 - Wide Grip | 3 - Narrow Grip | 4,5 - Triceps Bar)
1 - 140 x 15 | 2 - 160 x 11 | 3 - 190 x 10 | 4 - 150 x 10 | 5 - 170 x 8

Bent Over BB Rows - Reverse Grip
1 - 155 x 12 | 2 - 175 x 10 | 3 - 195 x 8 (**PB)

Hammer Strength Seated Row Machine (Stack on Each Side)
1 - 90 x 12 | 2 - 100 x 10 | 3 - 110 x 8

Wide Grip Cable Pullovers
1 - 80 x 12 | 2 - 87.5 x 10 | 3 - 95 x 8

Rear Delt DB Rows
1 - 25's x 12 | 2 - 25's x 12 | 3 - 30's x 10 | 4 - 30's x 10

Hyperextension Machine
3 sets - 290 x 15

BB Good Mornings
1 - 95 x 15 | 2 - 115 x 15 | 3 - 135 x 12

Pullups - 2 Front / 2 Rear
4 sets - 10, 8, 8, 7(F)

Abs
45 deg Hanging Leg Raises - 3 sets x 25 reps each
Cable Crunches and Roman Chair Jackknifes - 3 sets x 150lbs x 20 reps, 3 sets x 20 reps
 
5/02/08 Workout - Heavy Chest/Traps/Calves/Abs

I'm really stoked. After several months of just myself, I finally got a decent spotter to help me out on heavy chest, and just with that little extra confidence and stability, I blew the hell out of several personal bests today. I've never even touched a 95 for DB presses and got 7 out of them. Made sure to eat tonight too to get some rebuilding fuel into me and gain a little more size. Tomorrow's Bi and Tri Supersets before a HIIT cardio only rest day.

You'll notice that I'm not doing BB exercises on Chest, even on heavy day. Don't know if that's good or bad, but I just do not like the feel of BB benches. I very much prefer DB benching movements. Any opinions/advise on if I should add BB presses into my chest days?

Heavy Chest/Traps/Calves/Abs -- (lbs x # of reps)

Flat DB Bench Press
Warmup - 60's lbs x 17 reps | 1 - 75's x 14 | 2 - 80's x 10 | 3 - 85's x 10 | 4 - 95's x 7 ** (PB)

Incline DB Bench Press
1 - 70's x 12 | 2 - 75's x 11 | 3 - 80's x 9 **(PB)

Butterfly Machine
1 - 170 x 12 | 2 - 190 x 10 | 3 - 210 x 8

Decline DB Bench Presss
1 - 50's x 12 | 2 - 60's x 10 | 3 - 65's x 8 | 4 - 70's x 6

Cable Crossovers
1 - 30's x 15 | 2 - 35's x 15 | 3 - 35's x 12/20's x 10 (Drop Set)

Smith Machine Shrugs
1 - 225 x 15 | 2 - 270 x 12 | 3 - 315 x 10 | 4 - 365 x 7 | 5 -405 x 5 (F)

Calves
Standing Calf Raise on DB - 2 sets x 20 reps each leg
Donkey Press Machine - 2 sets x 310lbs x 12 reps
Air Piston Seated Calf Raise - 425 x 15, 500 x 12

Abs
V-Board Crunch (wth 10 lbs plates) - 3 sets x 20 reps each
FreeMotion Weighted Crunch Machine and Hanging Oblique Crunches - 3 sets x 130lbs x 20 reps, 3 sets x 20 reps
 
5/03/08 Workout - Bi-Tri Supersets/Abs

Another good day, but I'm flatly exhausted and very sore after working so heavy the last few days. I need the not lifting day tomorrow and total rest day on Tuesday.

Bi-Tri Supersets/Abs -- (lbs x # of reps)

CGBP/Skullcrushers - BB Bi Curls
1 - 55 x 15/55 x 20 | 2 - 65 x 12/85 x 12 | 3 - 80 x 10/105x10 | 4 - 95 x 8/125 x 7

Seated Machine Tri Dips - BB Preacher Curls
1 - 200 x 12/85x12 | 2 - 220 x 10/100 x 10 | 3 - 230 x 8/110x8

DB Tri Kickbacks - Alt DB Bi Curls
1 - 25's x 12/45's x 12 | 2 - 30's x 10/50's x 10 | 3 - 35's x 8/60's x 7

Reverse Grip Cable Tri Curls - Lying Cable Overhead Bi Curls
1 - 65 x 12/65x12 | 2 - 72.5 x 10/72.5 x 10 | 3 - 80 x 8/80 x 8 (This Cable Machine is VERY heavy for its weight. I can only do abt 60% of what I could do at my old gym.)

Hammer Strength Bi/Tri (Stack Plate Machine's)
1 - 50 x 15/50 x 15

Abs
Hanging Leg Raises - 3 sets x 20 reps each
Roman Chair Jackknifes/Decline Bench Crunches - 3 sets x 20 reps, 3 sets x 20 reps
 
5/04/08 - Abs and HIIT Cardio

Felt Good in the gym again today. Cardio's getting kind of hard again to get above 140 BPM. Tomorrow is leg day before a full off day.

Abs-Cardio

HIIT Cardio - 25 mins, 500 cals

Abs
Hanging Leg Raises And Weighted Hyperextensions (w/ 35 lns plate) - 3 sets x 20 reps each
FreeMotion Ab Machine (140 lbs)/V-Board Crunches - 3x20 each
Decline Bench Crunches/Decline Bench Raises - 3 sets x 20 reps each
Hammer Strength Double Crunch Machine (90 lbs)/Cable Crunches - 3x20 each
 
5/05/08 Workout - Legs/Traps/Abs

Nice day at the gym again, but its almost always nice for me. I needed a good sweat, and I got it yesterday and again today. I didn't totally blow my legs apart, but I did get an OK pump. Tomorrow is my full rest day, but I'm gonna go in and spend a little time working on my squat and dead form with an empty bar. It'll be more stretching than anything else, so I don't think it'll impact my rest day too much.

Legs/Traps/Abs -- (lbs x # of reps)

Smith Machine Squats
Warmup - 135 x 20 | 1 - 225 x 12 | 3 - 315 x 10 | 3 - 405 x 8 | 4 - 425 x 6

Hack Squats
1 - 495 x 12 | 2 - 635 x 10 | 3 - 765 x 8

Single Leg Leg Extensions
1 - 110 x 12 each | 2 - 130 x 10 each | 3 - 150 x 8 each

Standing Single Leg Leg Curl Machine
1 - 90 x 15 each | 2 - 135 x 10 each | 3 - 150 x 8 each

Seated Leg Curl Machine
1 - 170 x 12 | 2 - 180 x 10 | 3 - 190 x 8

Overhead Smith Machine Leg Press
1 - 225 x 15 | 2 - 225 x 15 | 3 - 270 x 15

DB Shrugs
1 - 85 x 15 | 2 - 95 x 15 | 3 - 105 x 12 | 4 - 120 x 9

Calves
Standing Calf Raise on DB - 2 sets x 20 reps each leg
Single Leg Calf Press on Leg Press Machine - 2 sets x 225 lbs x 15 reps each
Seated Calf Raise - 240 x 10, 240 x 10

Abs
Hanging Leg Raise - 3 sets x 20 reps each
Decline Bench Leg Raises - 2 sets x 20 reps
Cable-Resisted Pelvic Tilts on Stability Ball - 2 sets x 20 lbs x 20 reps
 
5/07/08 Workout - Upper Body #5 - Chest/Forearms/Abs

The rest day was nice. I slept on my shoulder a little wrong last night. It impacted my workout today just a little. I did take it easy on the weights, but all in all , not awful. I did just a bit of modification to what I posted to put in some BB benches and see how things worked out. There are a lot more in the way of "isolation" and high reps to this workout.

Upper Body #5 (lbs x # of reps)

Decline BB Bench Press
Warmup - 135 x 20 | 1 - 205 x 10 | 2 - 225 x 9 | 4 - 245 x 7 | 5 - 270 x 5

Cable Flyes on Stability Ball
1 - 35 x 10 | 2 - 42.5 x 8 | 3 - 45 x 8 | 4 - 50 x 8

90 Degree Bent Elbow DB Lateral Raises
1 - 35 x 10 | 2 - 35 x 10 | 3 - 40 x 10

Lying Cable Skullcrushers (Reverse Grip) - Triple-Drop Sets
1 - 50 x 8 (D), 42.5x8 (D), 35 x 8 | 2 - 52.5 x 8 (D), 45x8 (D), 37.5 x 8

DB Concentration Curls - Triple Drop Sets
1 - 40 x 10 (D), 35x10 (D), 30 x 8 | 2 - 40 x 9 (D), 40x9 (D), 35 x 10

Forearms
DB Forearm 30's- 2 sets - 25's x 30 total reps each
DB Preacher Hammer Curls - 2 sets - 35's x 15 each arm
Gripper Machine - 2 sets - 205 x 15 reps

Abs
45 deg Hanging Leg Raises - 2 sets x 25 reps each
V-Board Crunch (w/ 2- 10 lbs plates) - 2 sets x 20 reps each
Hammer Strength Weighted Double Crunch - 2 sets x 100lbs x 15 reps
DB Oblique Crunch - 2 sets - 50's x 20 reps each side
 
5/08/08 Workout - Upperbody #6 - Back/Calves/Abs

A nice day at my gym. Met several guys who talked to me about my calves, working on them, gave them some pointers, and they me about my upper body. After my workout was over, I talked with the asst. manager for a bit (she just had a baby and was asking about loose skin) and I mentioned that I was going to get certified over the summer. Well, she basically offered me a job to take some clients on the spot.

I'm still getting over the sore shoulder, so these were a bit off again, but I'm taking the weekend off to go see my mom for Mother's day in Charlotte. When I get back, I hope its well rested enough to hit my regular weights comfortably again.

Upperbody #6-- (lbs x # of reps)

Bent Over BB Rows
Warmup - 135 x 15 | 1 - 175 x 10 | 2 - 185 x 8 | 3 - 195 x 8 | 4 - 205 x 6

Wide Grip Cable Rows
1 - 160 x 10 | 2 - 180 x 8 | 3 - 190 x 8 | 4 - 200 x 7

DB Seated Rear Delt Flyes
1 - 30's x 12 | 2 - 35's x 10 | 3 - 40's x 8 each

DB Shrugs
1 - 90 x 15 | 2 - 100's x 15 | 3 - 115's x 10 | 4 - 120's x 8

Tate Triceps Press
1 - 30's x 10 | 2 - 35's x 8 | 3 - 40's x 6 | 4 - 40's x 6

EZ-Bar BB Concentration Curls
1 - 85 x 8 | 2 - 95 x 6 | 3 - 95 x 6 | 4 - 100 x 6

Calves
Standing Calf Raise on DB - 3 sets x 20 reps each leg
Single Leg Calf Press on Leg Press Machine - 3 sets x 315 lbs x 15 reps each

Abs
Hanging Leg Raise - 3 sets x 20 reps each
V-Board Crunches (w/10 lbs plates) - 2 sets x 15 reps
Roman Chair 45 degree Reverse Crunches - 2 sets x 15 reps
 
5/09/08 Workout - Lower Body #1

Before I took the weekend trip (saw a few people who I went to high school with who I haven't seen in years. Boy, did their eyes bug out, LOL. It was fun), I did some legs the gym.

First, I spent about 20 minutes with the lead trainer just doing light weight squats and deads. Only one plate on the side, just working on perfecting my form. It was light, but he was a task master, making me do at least 30 reps per. One set of squats he had me do 50. Was a little winded after that one. I didn't record them, since i think of it more like rehab than work, but I did them.

But, I guess I warmed up good from it, 'cause i finally broke the 1000 pound barrier for leg press. My legs were totally shot, so that I couldn't finish the normal workout, but, hell, I'm still happy. I've been on this routine since early March, so it's getting time to change up. Thinking about how I want to approach the next workout cycle. Any suggestions?

Lower Body #1-- (lbs x # of reps)

45 degree Incline Leg Press
Warmup - 510 x 20 | 1 - 600 x 15 | 2 - 690 x 12 | 3 - 780 x 10 | 4 - 870 x 9 | 5 - 1010 x 6

Seated Calves 30's
1 - 150 x 10/10/10 | 2 - 170 x 10/10/10 | 3 - 170 x 10/10/10

Single Leg Squats on Smith Machine (Plates Weights Only)
1 - 170 x 10 each | 2 - 190 x 10 each | 3 - 230 x 8 each

Leg Extension - Triple Drop Sets
1 - 240 x 10(D), 190 x 10(D), 170 x 10 | 2 - 250 x 8(D), 210 x 8(D), 180 x 7 (F)

Standing Single Leg Curl (Plate Machine)
1 - 130 x 10(D), 110 x 10(D), 90 x 10 | 2 - 140 x 8(D), 120 x 8(D), 90 x 7 (F)

Abs
Hanging Leg Raise - 3 sets x 20 reps each
V-Board Crunches (w/10 lbs plates) - 2 sets x 15 reps
 
bradspencer74 said:
Before I took the weekend trip (saw a few people who I went to high school with who I haven't seen in years. Boy, did their eyes bug out, LOL. It was fun), I did some legs the gym.

First, I spent about 20 minutes with the lead trainer just doing light weight squats and deads. Only one plate on the side, just working on perfecting my form. It was light, but he was a task master, making me do at least 30 reps per. One set of squats he had me do 50. Was a little winded after that one. I didn't record them, since i think of it more like rehab than work, but I did them.

But, I guess I warmed up good from it, 'cause i finally broke the 1000 pound barrier for leg press. My legs were totally shot, so that I couldn't finish the normal workout, but, hell, I'm still happy. I've been on this routine since early March, so it's getting time to change up. Thinking about how I want to approach the next workout cycle. Any suggestions?

Lower Body #1-- (lbs x # of reps)

45 degree Incline Leg Press
Warmup - 510 x 20 | 1 - 600 x 15 | 2 - 690 x 12 | 3 - 780 x 10 | 4 - 870 x 9 | 5 - 1010 x 6

Seated Calves 30's
1 - 150 x 10/10/10 | 2 - 170 x 10/10/10 | 3 - 170 x 10/10/10

Single Leg Squats on Smith Machine (Plates Weights Only)
1 - 170 x 10 each | 2 - 190 x 10 each | 3 - 230 x 8 each

Leg Extension - Triple Drop Sets
1 - 240 x 10(D), 190 x 10(D), 170 x 10 | 2 - 250 x 8(D), 210 x 8(D), 180 x 7 (F)

Standing Single Leg Curl (Plate Machine)
1 - 130 x 10(D), 110 x 10(D), 90 x 10 | 2 - 140 x 8(D), 120 x 8(D), 90 x 7 (F)

Abs
Hanging Leg Raise - 3 sets x 20 reps each
V-Board Crunches (w/10 lbs plates) - 2 sets x 15 reps
Click to expand...

Im in to follow along. You have made awesome progress since you were a big fat fcker a few years back werent you lol!!

im guessing your in a lot better shape now then you were in highschool. keep it up buddy.
 
5/12/08 Upper Body #1 - Chest/Calves/Abs

Hit the gym a little earlier than usual this morning. I was one meal short of usual and got a little tired. But still, I hit it hard and thin I did pretty good for the first day back after the weekend rest. I didn't hit the 95's on flat bench today (wanna give that another week before I push those again.) But, I upped my overall amount of weight lifted over the last time I did this workout.

Upper Body #1 - (lbs x # of reps)

Flat DB Bench Press
Warmup - 65's lbs x 16 reps | 1 - 75's x 14 | 2 - 80's x 11 | 3 - 90's x 8 | 4 - 90's x 9 (F)

Incline DB Bench Press
1 - 70's x 11 | 2 - 80's x 8 | 3 - 80's x 8 | 4 - 85's x 7 (F)

Butterfly Machine
1 - 190 x 15 | 2 - 190 x 15

Hammer Strength Shoulder Press Machine (Weight per Side)
1 - 80's x 12 | 2 - 95's x 10 | 3 - 105's x 9 | 4 - 110's x 7

DB Side Raises
1 - 30's x 13 | 2 - 35's x 10 | 3 - 35's x 11(F)

Inner/Outer Rotator Cuff Extensions
1 - 15's x 15 | 2 - 15's x 15 | 3 - 15's x 15

Standing Overhead Triceps Extensions
1 - 40 x 15 | 2 - 60 x 12 | 3 - 70 x 10 | 4 - 75 x 10

Single Arm DB Preacher Curls (Reps per Arm)
1 - 30's x 15 | 2 - 40's x 12 | 3 - 45's x 10 | 4 - 50's x 11(F)

Calves
Standing Calf Raise on DB (w/ 25 lbs plate)- 2 sets x 20 reps each leg
Donkey Press Machine - 2 sets x 330lbs x 12 reps
Air Piston Seated Calf Raise - 450 x 15, 500 x 14

Abs
Keiser Resisted Ab Machine - 2 sets x 120 lbs x 30 reps each
Hanging Raises and Cable Crunches - 2 sets x 20 reps, 2 sets x 95 lbs x 20 reps
Hammer Strength Double Crunch Machine - 2 sets x 110 lbs x 15 reps
 
Australian made said:
Im in to follow along. You have made awesome progress since you were a big fat fcker a few years back werent you lol!!

im guessing your in a lot better shape now then you were in highschool. keep it up buddy.
Click to expand...


crader said:
Workouts looking good!
Click to expand...

Thanks guys.

And, oh yeah, I'm in way better shape than I ever was in high school. It's fun to see that "stunned look" in people, especially HS people who have gained a bit of a belly over time, and here I am looking better now that they ever did.
 
5/13/08 Upper Body #2 - Back/Forearms/Abs

Yesterday wasn't the best day in the gym. It was just one of those feeling "kinda drained" days we all have. Delts were tight and tired, and the gym was very crowded (which I hate). Well, its a couple of days until I work upper body again. With just cardio day in between, hope I feel better.

Upper Body #2-- (lbs x # of reps)

T-Bar Rows
Warmup - 135 x 15 | 1 - 160 x 10 | 2 - 180 x 8

One Arm T-Bar Rows (Front Grip)
1 - 75 x 8 | 2 - 75 x 8

Hammer Strength Lat Pulls (Weight per Arm)
1 - 110 x 8 | 2 - 120 x 8 | 3 - 135 x 6 | 4 - 135 x 6

Close Grip Cable Rows
1 - 180 x 10 | 2 - 200 x 9

DB Standing Rear Delt Flyes
1 - 30's x 12 | 2 - 30's x 12 | 3 - 35's x 11

BB Shrugs
1 - 245 x 15 | 2 - 285 x 12 | 3 - 335 x 10 | 4 - 385 x 8 | 5 - 415 x 6

Cable Triceps Skull Crushers (Triple Drop Sets)
1 - 65 x 10 (D), 57 x 10(D), 50 x 10 | 2 - 72 x 9 (D), 65 x 8(D), 57 x 8

DB Alt Bi Curls (Triple Drop Sets)
1 - 45 x 10 (D), 35 x 10(D), 25 x 10 | 2 - 50 x 9 (D), 40 x 9(D), 30 x 9

Forearms
DB Forearm 30's- 2 sets - 30's x 30 total reps each
DB Preacher Hammer Curls - 2 sets - 35's x 15 each arm
Gripper Machine - 2 sets - 205 x 15 reps

Abs
Roman Chair Jackknifes - 3 sets x 20 reps each
Freemotion Ab Machine - 2 sets x 150 lbs x 20 reps
Decline Leg Lifts/Crunches - 2 sets x 15 reps
 
5/14/08 Lower Body #2 - Legs/Calves

crader said:
Ahh i'm having that today!
Click to expand...

It's awful, isn't it.

--------

A little bit better day than yesterday to be sure. I worked up a good sweat and upped my leg press max.

I had the pleasure talking to a new kid, only been working out for a week or so. Man, did he pick my brain about how he should workout. I did spend quite a bit of time correcting his tri exercise form. He wants me to walk him though a total body tomorrow. Just the basics, but I'm really looking forward to it. Other than that, just some abs and cardio for me tomorrow. Need the rest.

Lower Body #2-- (lbs x # of reps)

Leg Extensions - (45 degree Incline Leg Press) Supersets
Warmup - 170 x 15 - (690 x 15) | 1 - 210 x 12 - (870 x 8) | 2 - 220 x 12 - (970 x 8) | 3 - 230 x 12 - (1010 x 8) | 4 - 240 x 11 - (1060 x 8)** PB

Single Leg Squats on Smith Machine (Plates Weights Only)
1 - 155 x 12 each | 2 - 185 x 10 each | 3 - 235 x 9 each

SLDL's
1 - 155 x 15 | 2 - 185 x 12 | 3 - 205 x 12 | 4 - 235 x 10

Standing Single Leg Curl (Plate Machine)
1 - 140 x 10 | 2 - 160 x 9

DB Walking Lunges
1 - 45's x 10 each | 2 - 45's x 10 each | 3 - 55's x 10 each

Calves
Single Leg Calf Raises on DB (w/45 lbs plate) - 3 sets x 15 reps each
Calf Press on the Leg Press - 3 sets x 540 lbs x 15 reps
Seated Calves 30's 1 - 140 x 10/10/10 | 2 - 140 x 10/10/10 | 3 - 140 x 10/10/10

Abs
Hanging Leg Raise - 3 sets x 20 reps each
Weighted Decline Crunches (w/10 lbs ball) - 3 sets x 20 reps
 
5/16/08 Upper Body #3 - Chest/Forearms/Abs

Not a bad day at all. I decided to do something I rarely if ever do anymore. I used . . . the machines. Well, I used more machines than I typically do. It was fun to see how far I have progressed since i used some of these things. Felt really good too with a nice pump. This weekend's gonna be the first in a while where I workout both Saturday and Sunday. I hope the gym will be quiet, but I get the feeling it won't be, at least early afternoon when I like to hit it.

Upper Body #3 - (lbs x # of reps)

Hammer Strength Incline Press (Plate weight per side)
Warmup - 75 lbs x 15 reps | 1 - 85 x 12 | 2 - 95 x 8 | 3 - 100 x 8 | 4 - 110 x 5 (F)

Flat DB Bench Press
1 - 45's x 12 | 2 - 50's x 10 | 3 - 50's x 10 | 4 - 55's x 7

Cable Crossovers (Last Set Dropset)
1 - 30 x 15 | 2 - 30 x 15

DB Front Raises
1 - 35's x 12 | 2 - 40's x 10 | 3 - 40's x 9

BB Upright Rows
1 - 95 x 15 | 2 - 110 x 12 | 3 - 125 x 10 | 4 - 125 x 10

Inner/Outer Rotator Cuff Extensions
1 - 15's x 15 | 2 - 15's x 15 | 3 - 15's x 15

LIfeFitness Seated Triceps Dips
1 - 190 x 10 | 2 - 200 x 8 | 3 - 210 x 8 | 4 - 225 x 6

LifeFitness Machine Preacher Curls
1 - 140 x 10 | 2 - 155 x 8 | 3 - 160 x 8 | 4 - 170 x 6

Forearms
Hammer Curls- 2 sets x 65's x 8 reps each
Cable Forearm Curls - 2 sets x 70 x 10 reps
DB Twists - 2 sets x 30's x 25 reps each

Abs
Roman Chair 45 degree Reverse Crunch - 2 sets x 20 reps each
Hanging Raises and V-Board Crunches - 2 sets x 20 reps each exercise
Decline Crunches / Decline Bench Leg Raises - 2 sets x 15 reps each exercise
 
5/17/08 - Upper Body #4 - Back/Calves/Abs

Thanks again, guys. I'm at the end of this workout cycle, so I want things to go out with a bang. I will most likely go back to a traditional 4-day routine with a HIIT day and a rest day. Time to cut a little fat after the gains I've made since September. Just gotta bet motivated back to everyday cardio, ugh.

I decided to stick with the machines again, since I had a nice day yesterday. Not bad, and since I'm sore today, they must have hit a new angle. I haven't done EZ Bar Curls in a long time, and I really surprised myself at the strength I've developed lately in them. Form only got a little off on the last really heavy set. I'm still really happy, since in January (last time I did those) the 90 was as high as I could go.

Upper Body #4-- (lbs x # of reps)

Cable Lat Pulls (WM,1 - Wide Grip | 2,3 Close Grip | 4 - Hammer Grip
Warmup - 120 x 15 | 1 - 140 x 12 | 2 - 180 x 10 | 3 - 190 x 8 | 4 - 160 x 8

Hammer Strength Rows (Wt. Per Side)
1 - 100 x 10 | 2 - 115 x 8

Hammer Strength High Rows (Wt. Per Side
1 - 95 x 10 | 2 - 105 x 8

FreeMotion Cable Single Arm Lats
1 - 100 x 12 each | 2 - 120 x 10 each | 3 - 140 x 8 each

DB Standing Rear Delt Flyes
1 - 30's x 12 | 2 - 35's x 12 | 3 - 40's x 10 | 4 - 40's x 9 (F)

DB Shrugs
1 - 90's x 18 | 2 - 105's x 14 | 3 - 115's x 12 | 4 - 120's x 10 | 5 - 90's x 20(F)

Hammer Strength Triceps Machine (Wt. Per Side, Superset w/Biceps Ex.
1 - 70 x 10 | 2 - 80 x 10 | 3 - 85 x 8 | 4 - 90 x 6

EZ Bar Biceps Curls
1 - 90 x 10 | 2 - 110 x 10 | 3 - 125 x 10 | 4 - 135 x 6(F)

Forearms
Front Calf Raises on Hack Squat Sled - 3 sets, 225 x 30 reps each (10 each toes in, front, out)
DB Calf Raises w/ 45 lbs Plate- 2x20

Abs
Keiser Resisted Ab Machine - 3 sets x 100 lbs x 30 reps each
Hanging Raises and Cable Crunches - 2 sets x 20 reps, 2 sets x 95 lbs x 20 reps
Hammer Strength Double Crunch Machine - 2 sets x 110 lbs x 15 reps
 
5/18/08 -Lower Body #1 - Legs-Calves

Looking forward to the rest day today. I'm starting to be sore more and more, so I guess, as much as I hate these, that I need a good 4 or 5 day rest set before I start the new set. Here's yesterday's workout.

Lower Body #1-- (lbs x # of reps)

Hack Squats
Warmup - 405 x 20 | 1 - 495 x 15 | 2 - 585 x 12 | 3 - 675 x 10 | 4 - 785 x 8

Standing Calves Raise 30's on Hack Sled
1 - 315 x 10/10/10 | 2 - 335 x 10/10/10 | 3 - 365 x 10/9/9

Single Leg Squats on Smith Machine (Plates Weights Only)
1 - 175 x 10 each | 2 - 205 x 10 each | 3 - 245 x 9 each

Reverse Calf Press
1 - 315 x 15 | 2 - 315 x 15 | 3 - 315 x 15

Single Leg Extension - (Superset with Leg Curls)
1 - 110 x 12 each | 2 - 120 x 12 each | 3 - 130 x 10 each | 4 - 140 x 10 each

Standing Single Leg Curl (Plate Machine)
1 - 80 x 12 each | 2 - 95 x 12 each | 3 - 105 x 10 each | 4 - 100 x 10 each

Smith Machine Vertical Leg Press
1 - 315 x 15 | 2 - 315 x 15 | 3 - 315 x 15

Abs
Hanging Leg Raise - 3 sets x 20 reps each
Decline Crunches / Decline Bench Leg Raises - 2 sets x 15 reps each exercise
Freemotion Ab Machine - 2 sets x 150 lbs x 20 rep
 
5/20/08 - Upper Body #5 - Chest/Forearms/Abs

A nice day at the gym overall. It was getting kind of crowded by the end (summer is here, lol), but it felt kind of good to see guys who outsize and outweigh me by a good 20 or 25 pounds of muscle. At least the strength is there for the most part. All I need is the size. Still have problems with patience for that to come, even though its changed so much in the last year.

I was just looking in the mirror this morning. I noticed a kind of "strange feeling" in my back, when I figured out that it was my lats. They felt heavy, if that makes sense. Flexed in the mirror and sure enough, there were several new groups that I'd never noticed before. Anyway, here's the results.

Upper Body #5 (lbs x # of reps)

Hammer Strength Decline Press (Weight per side)
Warmup - 60 x 15 | 1 - 70 x 12 | 2 - 75 x 10 | 4 - 85 x 8 | 5 - 90 x 6

Cable Flat Flyes (on Freemotion set)
1 - 70 x 10 | 2 - 80 x 8 | 3 - 80 x 8 | 4 - 90 x 8

90 Degree Bent Elbow DB Lateral Raises
1 - 35 x 10 | 2 - 40 x 10 | 3 - 40 x 10

Lying Cable Skullcrushers (Reverse Grip) - Triple-Drop Sets
1 - 60 x 8 (D), 45 x 8 (D), 40 x 8 | 2 - 60 x 8 (D), 50 x 8 (D), 40 x 8

DB Concentration Curls - Triple Drop Sets
1 - 45 x 8 (D), 40 x 8 (D), 35 x 8 | 2 - 45 x 9 (D), 40 x 9 (D), 35 x 10

Forearms
DB Forearm 30's- 2 sets - 30's x 30 total reps each
DB Preacher Hammer Curls - 2 sets - 35's x 15 each arm
Gripper Machine - 2 sets - 205 x 60 seconds constant grip

Abs
Roman Chair 45 deg Reverse Crunch - 2 sets x 25 reps each
V-Board Crunch (w/ 2- 10 lbs plates) - 2 sets x 20 reps each
Keiser Resisted Ab Machine - 2 sets x 120 lbs x 20 reps each
 
5/21/08 - Upper Body #6 - Back/Traps/Abs

I guess I'm developing a bit of a reputation as a defacto trainer at the gym. I had more than one guy come up today and ask me for advise, help them correct form, and it felt really good. IMO, There's only two trainers at my gym who are worth more than "a bucket of warm spit" as my Southern forbears would say. The others just stand there and let people butcher themselves doing useless exercises incorrectly. There is one new kid who looks like he'll be good too, but its because he actually takes time and writes out custom programs for his clients that he's felt out himself, rather than using their typical "one size fits all" sort of thing.

I've decided to do NSCA certification. Should have my study materials in my the first of next month. Enough digression.

Upperbody #6-- (lbs x # of reps)

Bent Over BB Rows
Warmup - 135 x 15 | 1 - 185 x 10 | 2 - 195 x 8 | 3 - 205 x 7 | 4 - 210 x 6

Wide Grip Cable Rows
1 - 160 x 10 | 2 - 180 x 9 | 3 - 190 x 8 | 4 - 195 x 8

DB Seated Rear Delt Flyes
1 - 35's x 12 | 2 - 35's x 12 | 3 - 40's x 10

DB Shrugs
1 - 95 x 15 | 2 - 105's x 15 | 3 - 110's x 12 | 4 - 115's x 12 | 5 - 120's x 10

Reverse Grip Cable Skullcrushers
1 - 50 x 12 | 2 - 57 x 10 | 3 - 60 x 8 | 4 - 60 x 8 (Tri's were SORE from yesterday, so I went rather light on them)

Alt Hammer Curls
1 - 60's x 12 | 2 - 65's x 10 | 3 - 70's x 8 ** PB | 4 - 60's x 11

Abs
Hanging Leg Raise - 3 sets x 20 reps each
V-Board Crunches (w/10 lbs plates) - 2 sets x 15 reps
Roman Chair 45 degree Reverse Crunches - 2 sets x 15 reps
 
ice day. It's the last day on this cycle, before I go to the traditional split. I'll post what I'm thinking about doing to get some feedback this weekend. Gonna take 3 or 4 days of solid rest (maybe a little low impact cardio, but nothing harsh) before I hit the new routine.

My lower back felt great today, so I did some Good Mornings with a bit more weight than usual. I also blew the best on my leg press again. I doubt I'll hit like this again for a while, since I wanna focus more on perfecting form with some lighter weights on the next cycle, my goal for legs is to add back in freebar squats and deads at something close to working weights again by the end of the summer, and randomize my rest intervals, like 1quick1's been doing. Gonna do it slowly are carefully, though.

Lower Body #2-- (lbs x # of reps)

Leg Extensions - (45 degree Incline Leg Press) Supersets
Warmup - 190 x 15 - (690 x 15) | 1 - 210 x 12 - (870 x 8) | 2 - 225 x 12 - (1010 x 8) | 3 - 235 x 12 - (1100 x 8) | 4 - 250 x 110 - (1140 x 7)** PB

Split Stance Squats on Smith Machine (Plates Weights Only)
1 - 185 x 10 each side| 2 - 225 x 10 each side| 3 - 245 x 10 each side

BB Good Mornings
1 - 95 x 15 | 2 - 115 x 12 | 3 - 135 x 12 | 4 - 145 x 10

Standing Single Leg Curl (Plate Machine)
1 - 140 x 10 | 2 - 160 x 9

DB Walking Lunges
1 - 45's x 10 each | 2 - 45's x 10 each | 3 - 55's x 10 each

Calves
Single Leg Calf Raises on DB (w/45 lbs plate) - 3 sets x 15 reps each
Calf Press on the Leg Press - 3 sets x 540 lbs x 15 reps
Seated Calves 30's 1 - 140 x 10/10/10 | 2 - 140 x 10/10/10 | 3 - 140 x 10/10/10

Abs
Hanging Leg Raise - 3 sets x 20 reps each
Weighted Decline Crunches (w/10 lbs ball) - 3 sets x 20 reps
 
5/26/08 - Chest/Bi's/Tri's

I guess the best thing to do is to try both of them out and see what feels better. I've had my bi/tri day split up across the other upper body days with the last set, so i chose the 2nd possible routine set to try first.

There was an interesting moment, though. There was another group working chest. I noticed them moving huge amounts of weight, but then they'd get up there was no noticeable chest pump of any kind. I'd get a decent pomp after my first two warmup sets. Then, I saw what they were doing. Huge weight yes, but they were holding it on a line far too high on the chest. Their delts and tri's were being blasted, but there was barely any movement of their pecs. A good lesson for me in proper position and form. Too bad the leader of the group was a trainer at the gym, and should have known better, but . . .

I varied my rest periods between sets between 60 and 120 seconds, and I'm feeling it now in the DOMS as I type this. If I do this again, I'll probibly back off the weight a DB set and really work on form. When I did it later in the workout, my pump improved tremendously.

Chest/Bi's/Tri's (lbs x # of reps)

Flat DB Press
Warmup - 50s x 20, 60s x 20 | 1 - 80s x 12 | 2 - 90s x 10 | 3 - 95s x 8 | 4 - 100s x 7*** PB

Incline BB Press
1 - 135 x 12 | 2 - 155 x 10 | 3 - 185 x 10 | 4 - 205 x 8

Flat DB Flyes
1 - 45s x 10 | 2 - 50's x 10 | 3 - 55's x 9

Decline Machine Press (Wt. Per side)
1 - 50 x 12 | 2 - 60 x 10 | 3 - 70 x 8

Cable Crosses
1 - 40 x 12 | 2 - 35 x 15 | 3 - 30 x 15, 15 x 15 (Dropset)

EZ Bar BB Curls (Supersetted with Bench Dips)
1 - 95 x 12 | 2 - 105 x 10 | 3 - 115 x 10 | 4 - 135 x 8 (F with a Spotter helping)

Bench Dips
1 - 20 reps | 2 - 20 reps | 3 - 18 reps | 4 - 18 reps

Forearms
Zottman Curls- 2 sets - 45 x 15 total reps each
DB Wrist Rolls - 2 sets - 40's x 15 each arm
Gripper Machine - 2 sets - 205 x 60 seconds constant grip

Abs
Roman Chair 30's - 2 sets x 30 reps (10 hanging raises, 10, 45 degree hanging crunches, 10 90 degree hanging crunches)
Cable Crunches - 2 sets x 100 x 20 reps
HammerStrength Ab Machine - 2 sets x 100 lbs x 20 reps
 
5/27/08 - Back/Bi's/Tri's

OMG, what a back workout. There's no way, if I do this thing, that I can push it heavy. I've gotta stay lighter and controlled and squeeze through each rep. Or, I've gotta do it on a cheat day or something when I have a lot of fuel in the ol' body. I actually took an ibuprofen when i got home. I'm totally drained.

I took some steps to make this more intense though. Like the T-bars, i used 25's instead of 45's and got a lot more range of motion. I lighted the bent over rows and had hard, solid reps. I'm guess I'm starting to reach the point in this little workout adventure where I'm experimenting with weights, to see just how much heavy vs. mid range will change muscle growth. This is all kind of new to mem as I've always worked heavy. I was listening to a podcast and the guy being interviewed said, "It doesn't matter how much you can lift. It matters how much you look like you can lift." I guess he's right when it comes to BBing.

Back/Bi's/Tri's (lbs x # of reps)

Pull up/Chins Combos
Warmup - 3 sets x 6 pull ups/6 chins each set

T-Bar Rows
1 - 135 x 12 | 2 - 150 x 10 | 3 - 175 x 9 | 4 - 180 x 8

Mid Grip Lat Pulls
1 - 150 x 12 | 2 - 160 x 10 | 3 - 160 x 10

Bent Over Rows
1 - 145 x 10 | 2 - 165 x 8 | 3 - 145 x 10

Single Arm Cable Rows
1 - 70 x 12 | 2 - 75 x 12 | 3 - 85 x 10

Good Mornings
1 - 95 x 15 | 2 - 115 x 15 | 3 - 135 x 15

Hammer Curls
1 - 55 x 10 | 2 - 60 x 10 | 3 - 65 x 10 | 4 - 70 x 8

Cable Tricep Kickbacks
1 - 25 x 10 each | 2 - 25 x 10 each | 3 - 25 x 10 each| 4 - 20 x 12 each

Abs
Roman Chair Jackknifes - 2 sets x 25 reps
DB Side Crunches - 2 sets x 50's x 25 reps each side
Keiser Ab Machine - 2 sets x 110 lbs x 30 reps

Cardio - 15 mins on random hills treadmill program, 1.62 miles, 305 cals
 
5/28/08 - Delts/Traps

Delts/Traps(lbs x # of reps)

Smith Machine Military Press (Plate Weights only)
Warmup - 2 Sets - 90 x 20 | 1 - 140 x 12 | 3 - 160 x 10 | 4 - 175 x 8**PB

DB Combo Lat Raises (Front/Side)
1 - 30's x 12 | 2 - 35's x 12 | 3 - 40's x 10

Standing Reverse DB Flyes
1 - 30's x 12 | 2 - 35's x 10 | 3 - 40's x 10

BB Upright Rows
1 - 105 x 12 | 2 - 125 x 10 | 3 - 150 x 8

DB Shrugs
1 - 100's x 15 | 2 - 115's x 12 | 3 - 120's x 10 | 4 - 120's x 10

BB Behind the Back Shrugs
1 - 135 x 15 | 2 - 135 x 15 | 3 - 135 x 15

Alt Bi Curls
1 - 45 x 12 | 2 - 45 x 10 | 3 - 50 x 12 | 4 - 50 x 10

Cable Overhead Triceps Press - Rope
1 - 70 x 12 | 2 - 70 x 12 | 3 - 75 x 10| 4 - 75 x 10

Abs
Roman Chair Jackknifes - 2 sets x 25 reps
Hanging Leg Raises - 2 sets x 25 reps
Hammer Strength Ab Machine - 2 sets x 110 lbs x 20 reps
Decline Crunch - 2 sets x 25 reps

Cardio - 15 mins on random hills bike program, 6.23 miles, 225 cals
 
5/29/08 - Legs

Nice day. I tried a friend's suggestion pre-exhaust/pump up on the bike, and it really worked well. I did 18 sets (not counting my relearn sets) and was way exhausted. Fun.

It was also fun to show both the head trainer and the gym owner a favorite calf exercise they'd never seen before . . . and do 3x the reps they could even though they are way stronger than me. Gonna rest for a long weekend. Just abs and cardio tomorrow, and I doubt lift Saturday. I'll feel a lot more like a short hike.

Legs (lbs x # of reps)

Cardio - 20 mins on random hills bike program, 8.57 miles, 277 cals

-----------

Smith Machine Squats
Warmup - 2 Sets - 135 x 20 | 1 - 315 x 12 | 2 - 365 x 10 | 3 - 385 x 10 | 4 - 405 x 10 | 5 - 415 x 10

Leg Extensions)
1 - 250 x 12 | 2 - 270 x 10 | 3 - 290 x 10 | 2 - 305 x 8 {Max Wt on Machine}

Standing Single Leg Hamstring Curls (Reps per Leg)
1 - 90 x 12 | 2 - 110 x 10 | 3 - 130 x 8

BB Squats
1 - 135 x 20 | 2 - 135 x 20 | 3 - 135 x 20

Front Calf Raises on Hack Squat Machine
1 - 225 x 20 | 2 - 225 x 20 | 3 - 225 x 20

Seated Calves on Keiser Machine
1 - 450 x 12 | 2 - 450 x 12 | 3 - 450 x 12

Calf Raises on DB (Reps per Leg)
1 - BW x 15 | 2 - BW x 15 | 3 - BW x 15
 
6/01/08 - Chest and Abs

Here goes with the other set of workouts with a dedicated bi-tri day. After two days off, I felt great at the gym today. For the first time in a while, I worked up and got my max pump on the very last set. Felt great. I think it was enough to get a good workout, as I was paying hard attention to form. I could feel the actual subsections gain in pump size as I progressed from incline . . . decline . . . flat.

The flat was a very interesting variant I've never seen before, but thought I'd try. It uses one of those deadlift/squat/shoulder shrug frames to essentially get a wide grip BB bench, but with a hammer grip. It really took the pressure off my shoulder, and I don't think its bad weights for the very end of my workout. Well, we'll see what you guys think.

Chest/Forearms/Abs (lbs x # of reps)

Incline DB Press (with spot)
Warmup - 50s x 20, 65s x 20 | 1 - 85s x 12 | 2 - 90s x 10 | 3 - 95s x 9 | 4 - 95s x 8

Incline DB Flyes
1 - 40's x 10 | 2 - 50's x 10 | 3 - 60's x 9

Decline BB Bench
1 - 135 x 12 | 2 - 185 x 10 | 3 - 200 x 10 | 4 - 225 x 8

Decline DB Flyes
1 - 40 x 10 | 2 - 45 x 10 | 3 - 50 x 9

Hammer-grip Frame Flat Bench
1 - 240 x 8 | 2 - 225 x 10 | 3 - 185 x 12 | 4 - 185 x 12 | 5 - 135 x 15

Forearms
Zottman Curls- 2 sets - 45 x 15 total reps each
DB Wrist Rolls - 2 sets - 45's x 15 each arm
Gripper Machine - 2 sets - 205 x 60 seconds constant grip

Abs
Hanging Leg Raises - 2 sets x 30 reps
Cable Crunches - 2 sets x 100 x 20 reps
HammerStrength Ab Machine - 2 sets x 110 lbs x 20 reps
 
6/02/08 - Delts/Traps/Calves Abs

Chest is nice and good sore from yesterday. Been a few workouts since I had that. :)

I really think I like the first set of workouts, limiting the number of sets to 12-15 per major muscle group, agrees with me. I may modify it a bit, splitting delts from back like I did today, and doing a 5x per week split with one cardio only day.

My sore shoulder felt great today. There was some pain toward the end, but very little. We'll see how it feels tomorrow morning.

Delts/Traps(lbs x # of reps)

Hammer Strength Military Press (Wt. per side)
Warmup - 2 Sets - 60 x 20, 70 x 20 | 1 - 100 x 12 | 2 - 105 x 12 | 3 - 115 x 10 | 4 - 125 x 8**PB

BB Front Raises
1 - 50 x 10 | 2 - 60 x 10 | 3 - 65 x 10

Standing Reverse DB Flyes
1 - 35's x 10 | 2 - 35's x 10 | 3 - 40's x 10

BB Upright Rows
1 - 105 x 12 | 2 - 105 x 12 | 3 - 115 x 10 | 4 - 135 x 10

BB Shrugs
1 - 225 x 15 | 2 - 270s x 12 | 3 - 315 x 10 | 4 - 315 x 10

Calves
Seated Calf Raise - 2 sets x 250 x 15 reps
DB Raises - 2 sets x 20 reps
Single Calf Raises on Leg Press Sled - 2 sets x 225 x 15 reps each leg

Abs
Roman Chair 30's - 2 sets x 30 reps
Freemotion Ab Machine - 2 sets x 130 lbs x 30 reps
Decline Crunch/Decline Reverse Crunches - 2 sets x 15 reps each

Cardio - 20 mins on random hills bike program, 7.55 miles, 230 cals
 
6/05/08 - Back

Sorry for not posting in a few days. The study materials for my PT certification came in, and I've been having a look and starting into the reading.

The last two days have been nice. Hit the back OK yesterday and legs today. It's nice to feel my BB squats coming back so quickly. Did 165 for 15 and could have done 30. (Not too bad for end of workout.) I have widened my stance a bit from what I was doing before and that's really helped my stability.

I'm gonna refine the first workout a bit and then start focusing on form and hard work on Monday. Got another off weekend with a wedding tomorrow (outdoors at 3 pm and near 100 F not counting the humidity, ugh. Figure that's workout enough).

Back/Forearms/Abs (lbs x # of reps)

T-Bar Rows
Warmup - 100 x 20| 1 - 135 x 12 | 2 - 145 x 10 | 3 - 165 x 10 | 4 - 185 x 9

Hammer Strength Lat Pulldown Machine (Wt. Per Side)
1 - 90 x 12 | 2 - 105 x 10 | 3 - 110 x 10

Bent Over BB Rows
1 - 145 x 12 | 2 - 165 x 10 | 3 - 165 x 10

Kneeling Straight-Arm Pulldowns
1 - 50 x 15 | 2 - 65 x 10 | 3 - 65 x 9

BB Good Morning - SLDL Supersets
1 - 115 x 15, 155 x 15 | 2 - 135 x 15, 165 x 15

Forearms
Zottman Curls- 2 sets - 45 x 15 total reps each
Hammer Curls - 2 sets - 50s x 15
Gripper Machine - 2 sets - 205 x 60 seconds constant grip

Abs
Hanging Leg Raises - 2 sets x 30 reps
Cable Crunches - 2 sets x 100 x 20 reps
Keiser Ab Machine - 2 sets x 120 lbs x 30 reps
 
6/06/08 - Legs

Oh Forgot. Tried front squats for the first time today. Felt a bit awkward, as it is a new movement to me, but I'll get the hang of it.

Legs (lbs x # of reps)

Hack Squats
Warmup - 2 Sets - 420 x 20, 510 x 20 | 1 - 665 x 12 | 2 - 755 x 10 | 3 - 755 x 10

Sissy Squats/Smith Front Squats Supersets
1 - BW x 15, 135 x 12 | 2 - BW x 15, 155 x 12

Leg Extensions
1 - 270 x 12 | 2 - 290 x 10 | 3 - 305 x 9 {Max Wt on Machine}

Standing Single Leg Hamstring Curls (Reps per Leg)
1 - 110 x 12 | 2 - 140 x 10 | 3 - 160 x 9

Leg Press/Calf Press Supersets
1 - 540 x 15 each exercise | 2 - 630 x 15 each | 3 - 630 x 15 each

Front Calf Raises on Hack Squat Machine
1 - 225 x 20 | 2 - 315 x 20 | 3 - 315 x 20

Seated Calves
1 - 240 x 12 | 2 - 240 x 12 | 3 - 240 x 12

BB Squats
1 - 145 x 15 | 2 - 155 x 20 | 3 - 165 x 15
 
6/09/08 - Chest

Nice day and a good pump. Otherwise, kind of boring. Just a typical day.

I decided to compromise the workouts. Since I'm having such success with daily bi/tri working but just a few sets per day, I decided to merge that into the first workout possibility and split delts and back. I am gonna reorder so that I don't work delts right after chest too. I hope this change up goes well and i can keep gaining size.

Chest/Abs (lbs x # of reps)

Incline DB Press (with spot)
Warmup - 55s x 20, 65s x 20 | 1 - 85s x 13 | 2 - 90s x 11 | 3 - 95s x 10 | 4 - 95s x 9 (F)

Incline DB Flyes
1 - 45's x 10 | 2 - 55's x 10 | 3 - 60's x 9

Decline BB Bench
1 - 140 x 12 | 2 - 200 x 10 | 3 - 225 x 9 | 4 - 225 x 8

Decline DB Flyes
1 - 45's x 10 | 2 - 50's x 10 | 3 - 50's x 10

Hammer-grip Frame Flat Bench
1 - 255 x 8 | 2 - 235 x 10 | 3 - 205 x 12 | 4 - 185 x 12 | 5 - 135 x 15

Bi/Tri Sets (1-0-4 tempo)
Rope Triceps Press / Incline DB Curls Supersets - 1 - 50/30's x 15 | 2 - 60/35's x 12 | 3 - 65/40's x 12 | 4 - 65/40's x 12 |

Abs
Hanging Leg Raises - 2 sets x 30 reps
Cable Side Crunches - 2 sets x 50 x 20 reps
Keiser Ab Machine - 2 sets x 100 lbs x 45 reps
 
6/10/08 - Back - Bi-Tri

Back/Bi's/Tri's (lbs x # of reps)

Keiser Bi-Lateral Row Machine
Warmup - 100 x 20, 110 x 20| 1 - 150 x 12 | 2 - 160 x 12 | 3 - 170 x 10 | 4 - 180 x 9

Behind the Neck Cable Lat Pulls
1 - 120 x 13 | 2 - 130 x 12 | 3 - 130 x 12

Wide Grip Cable Rows (Hammer Attachment)
1 - 140 x 12 | 2 - 150 x 10 | 3 - 160 x 10

One Arm DB Rows
1 - 75 x 12 | 2 - 85 x 12 | 3 - 95 x 12

Kneeling Straight-Arm Pulldowns
1 - 57.5 x 15 | 2 - 72.5 x 11 | 3 - 77.5 x 10

BB Good Morning - SLDL Supersets
1 - 115 x 16, 160 x 15 | 2 - 135 x 15, 170 x 15

Bi/Tri Sets (1-0-4 tempo)
Cable Skull Crusher Triple Dropsets - 1 - 57.5/50/42.5 x 8 each | 2 - 65/57.5/50 x 8 each
Preacher Curl Machine - 1 - 125/110/90 x 8 each | 2 - 125/110/90 x 8 each
 
6/11/08 - Forearms - Calves - Abs

Forearms-Heavy Calves - Abs (lbs x # of reps)

Standing DB Hammer Curls (Not Alternating)
Warmup - 25's x 20 | 1 - 45's x 8 | 2 - 50's x 8

BB Behind the Back Wrist Curls (to Fail)
1 - Bar x 50 | 2 - Bar x 50 | 3 - Bar x 40

EZ Bar Reverse Curls (to Fail)
1 - 25 x 50 | 2 - 25 x 50 | 3 - 25 x 50


Circuit Calf Exercises - 4 Total Circuits (Max Reps per Exercise) 2 mins Rest betn Circuits

Donkey Calf Raises (w/225 lbs)
Seated Calf Raises (w/140 lbs)
Calf Press on Leg Press Machine (w/340 lbs)
Standing Raises on DB

1 - 50 reps/30 reps/35 reps/20 reps | 2 - 41 reps/20 reps/35 reps/20 reps | 3 - 40 reps/25 reps/30 reps/15 reps | 2 - 40 reps/20 reps/25 reps/10 reps

Circuit Abs Exercises - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

Hanging Leg Raises
Cable Crunch (w/90 lbs)
Decline Reverse Crunch
Decline Bench Sit-Ups
 
your log looks good so far. I am going to try to follow along with you. Do you have a goal your working towards by the end of the summer? or just overall progression?
 
hok610 said:
your log looks good so far. I am going to try to follow along with you. Do you have a goal your working towards by the end of the summer? or just overall progression?
Click to expand...

Thanks. Mostly, I'm looking for overall for most groups, but I'm gonna be focusing on chest as soon as the delt totally heals. My lower body is far larger and stronger than the upper, just naturally from where I carried so much fat for so long. Chest is my weakest part, and it is improving, but it still kind of lags behind the rest of the upper body.
 
6/12/08 - Delts/Traps

My pulled shoulder continues to improve. There was very little pain today, despite working it rather hard. I tried reverse grip bench and came through it ok, and that always puts real pressure on the pulled area.

Delts/Traps(lbs x # of reps)

Smith Machine Overhead Shoulder Press (Plates Only)
Warmup - 2 Sets - 90 x 20, 90 x 20 | 1 - 130 x 13 | 2 - 150 x 12 | 3 - 165 x 10 | 4 - 180 x 8

Cable Side Lat Raises
1 - 15 x 10 each | 2 - 17.5 x 10 each | 3 - 17.5 x 10 each

Seated Reverse DB Flyes
1 - 30's x 15 | 2 - 30's x 15 | 3 - 30's x 15

BB Upright Rows
1 - 105 x 12 | 2 - 115 x 12 | 3 - 135 x 10 | 4 - 135 x 10

DB Shrugs
1 - 115's x 12 | 2 - 120's x 12 | 3 - 120's x 11 | 4 - 120's x 10

Bi-Tri Sets - Heavy Sets Day (2-1-3 tempo)
Reverse Grip BP (w/ spot)- 1 - 165 x 8 | 2 - 175 x 6 | 3 - 185 x 5 | 4 - 175 x 6
BB (Olympic Wt) EZ Biceps Curls- 1 - 110 x 8 | 2 - 115 x 7 | 3 - 115 x 7 | 4 - 120 x 6

Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

Hanging Leg Raises
Cable Crunch (w/90 lbs)
Decline Reverse Crunch
Decline Bench Sit-Ups
 
6/13/08 - Legs

Tiring, but nice day. Guess its because I love legs, and I felt really good today. My rehab squats hit 200 and still got 20 reps. I took my time, but form was great and a continuous steady pace. Maybe it was faster than I should have, but I just wanted to do it. Hope it means I can get back to some real numbers and hope to be able to get back to those hard, "simple" BB mass builder workouts before long.

Gonna add a plate to the sissy squats next week and with some pointers on maintaining front squat form, those hit a lot more. Gonna have to be careful with those, but they are good.

Legs (lbs x # of reps)

Leg Press
Warmup - 2 Sets - 510 x 20, 600 x 20 | 1 - 870 x 12 | 2 - 960 x 10 | 3 - 1100 x 10

Sissy Squats/Smith Front Squats Supersets
1 - BW x 15, 155 x 12 | 2 - BW x 15, 165 x 12 | 3 - BW x 15, 165 x 12

One Leg Leg Extensions (per leg)
1 - 110 x 12 each | 2 - 130 x 10 each | 3 - 150 x 10 each

Standing Single Leg Hamstring Curls (Reps per Leg)
1 - 150 x 12 | 2 - 165 x 10 | 3 - 180 x 9

Cable Hamstring Curls
1 - 35 x 15 each | 2 - 45 x 15 each | 3 - 50 x 12 each

BB Squats
1 - 155 x 20 | 2 - 185 x 20 | 3 - 200 x 20

-----------

Bi-Tri Sets - Supersets Day (3-1-3 tempo)
Cable Reverse Triceps Curls - 1 - 57.5 x 15 | 2 - 65 x 12 | 3 - 65 x 12 | 4 - 72.5 x 12
Lying Cable Biceps Curl on High Pulley - 1 - 57.5 x 15 | 2 - 65 x 12 | 3 - 65 x 12 | 4 - 72.5 x 12

Abs Circuit 2 - 4 Total Circuits (12 Reps per Exercise) 90 sec Rest betn Circuits

BB Oblique Twists
DB Side Bends (w/60 lbs)
Lat Crunch on Hyperextension Bench (w/ 25 lbs)
Twisting Hyperextensions
 
6/16/08 - Chest

Wow. Fantastic day. I had one huge pump, and the shoulder only bothered me with the decline flyes. Even then, it wasn't that bad. I really enjoyed it. If everyday were like this one, I don't think I'd ever leave the gym.

And, me, yes me, the hater of BB incline presses, actually tried it today as a change up. Kind of proud for going at it blind, and not really finding the proper set for the seat (been 6 months since I tried it.) I still took things easy on the normally heavy sets. I could have pulled another few reps out of each set before failure, but it was best not to, especially since I didn't have a spot.

If all continues to feel well, gonna try to go heavy with a spotter next week.

Chest/Abs (lbs x # of reps)

Incline BB Press
Warmup (DB Presses)- 60s x 20, 70s x 18 | 1 - 135 x 15 | 2 - 155 x 13 | 3 - 175 x 11 | 4 - 185 x 10

Incline DB Flyes
1 - 55's x 10 | 2 - 55's x 10 | 3 - 60's x 9

Decline BB Bench
1 - 185 x 12 | 2 - 200 x 10 | 3 - 210 x 10 | 4 - 225 x 8

Decline DB Flyes
1 - 50's x 10 | 2 - 45's x 10 | 3 - 45's x 10

Hammer-grip Frame Flat Bench
1 - 265 x 8 | 2 - 235 x 10 | 3 - 205 x 12 | 4 - 185 x 15 | 5 - 135 x max reps

Bi/Tri Sets (1-0-4 tempo)
Rope Triceps Press / Incline DB Curls Supersets - 1 - 55/35's x 15 | 2 - 65/40's x 12 | 3 - 70/40's x 12 | 4 - 70/40's x 12 |

Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

Hanging Leg Raises
Cable Crunch (w/90 lbs)
Decline Reverse Crunch
Decline Bench Sit-Ups
 
6/17/08 - Back

Again, a fairly nice day. I finally got to the point with the cable dead lift machine (maxed it out for 12 reps) where everyone is comfortable with doing some real dead lifts next week. My back workouts have felt like a waste for so long because the compounds have been gone. I'm really excited for it now, with the chance to at least work hard with proven mass builders.

And, I think I have a permanent workout partner. One of the good trainers at the gym found out I was working on my PT and offered to help and workout with me for the duration. I'm stoked at the chance to have someone who knows something watch my form for everything. Hopeful now to make some great gains over the rest of the summer.

Back/Bi's/Tri's (lbs x # of reps)

Keiser Bi-Lateral Row Machine
Warmup - 105 x 20, 115 x 20| 1 - 155 x 12 | 2 - 165 x 12 | 3 - 180 x 10 | 4 - 190 x 10

CG Cable Lat Pulls
1 - 150 x 12 | 2 - 160 x 12 | 3 - 180 x 10

CG Cable Rows (Hammer Attachment)
1 - 160 x 12 | 2 - 180 x 10 | 3 - 185 x 10

T-Bar Rows
1 - 150 x 12 | 2 - 160 x 11 | 3 - 175 x 10

Kneeling Straight-Arm Pulldowns
1 - 72.5 x 12 | 2 - 77.5 x 11 | 3 - 80 x 10

BB Good Morning - SLDL Supersets
1 - 115 x 16, 170 x 15 | 2 - 135 x 15, 200 x 15

Bi/Tri Sets (1-0-4 tempo)
Cable Skull Crusher Triple Dropsets - 1 - 57.5/50/42.5 x 10 each | 2 - 65/57.5/50 x 9 each
Preacher Curl Machine - 1 - 125/110/90 x 10 each | 2 - 130/115/95 x 8 each

Abs Circuit 2 - 3 Total Circuits (12 Reps per Exercise) 90 sec Rest betn Circuits

BB Oblique Twists
DB Side Bends (w/70 lbs)
Lat Crunch on Hyperextension Bench (w/ 45 lbs)
Twisting Hyperextensions
 
6/19/08 - Delts/Traps

Awesome day. Worked out with Ray for the first time. He corrected my form on a few things, but they were all quite minor. Every rep was solid and I had a great pump in my shoulders. Tomorrow is legs.

My pulled shoulder continues to improve. There was very little pain today, despite working it rather hard. I tried reverse grip bench and came through it ok, and that always puts real pressure on the pulled area.

Delts/Traps(lbs x # of reps)

Hammer Strength Machine Shoulder Press (Plates Per Side)
Warmup - 2 Sets - 60 x 20, 70 x 20 | 1 - 105 x 12 | 2 - 110 x 12 | 3 - 120 x 10 | 4 - 125 x 9

Cable Lat Raises (2 Front, 2 Side)
1 - 15 x 10 each | 2 - 15 x 10 each | 3 - 20 x 10 each | 4 - 20 x 10 each


Cable Straight Arm Reverse Flyes (Plates Per Side)
1 - 15 x 12 | 2 - 15 x 12 | 3 - 15 x 12

BB Upright Rows
1 - 95 x 15 | 2 - 115 x 12 | 3 - 125 x 10 | 4 - 135 x 10

DB/BB Shrugs
1 - 115's x 12 | 2 - 120's x 12 | 3 - 225 x 15 | 4 - 270 x 12

Bi-Tri Sets - Heavy Sets Day (2-1-3 tempo)
Reverse Grip BP (w/ spot)- 1 - 165 x 8 | 2 - 165 x 8 | 3 - 185 x 6 | 4 - 185 x 6
Wide Grip BB Biceps Curls- 1 - 105 x 8 | 2 - 105 x 8 | 3 - 125 x 6 | 4 - 125 x 6

Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

Hanging Leg Raises
Cable Crunch (w/90 lbs)
Flat Bench Double Crunch
Decline Bench Sit-Ups
 
6/20/08 - Legs

Really nice day today, but I do love legs. The best part of the day was squatting 225 for 18 reps at the end of the workout. It felt fantastic to finally get the second set of plates on the bar. I think I could have gotten the full 20, if I had taken a bit longer than 2 minutes between sets. And it was at the end after all.

The old school tri extensions was a new one on me, but it felt great as well.

Legs (lbs x # of reps)

Leg Press
Warmup - 2 Sets - 510 x 20, 600 x 20 | 1 - 880 x 12 | 2 - 1010 x 10 | 3 - 1120 x 10

Sissy Squats/Smith Front Squats Supersets
1 - BW+45 x 15, 155 x 12 | 2 - BW+45 x 15, 165 x 12 | 3 - BW+45 x 15, 175 x 10

One Leg Leg Extensions (per leg)
1 - 115 x 12 each | 2 - 135 x 10 each | 3 - 155 x 10 each

Standing Single Leg Hamstring Curls (Reps per Leg)
1 - 150 x 13 | 2 - 180 x 10 | 3 - 180 x 9

Cable Hamstring Curls
1 - 50 x 15 each | 2 - 50 x 15 each | 3 - 50 x 12 each

BB Squats
1 - 135 x 20 | 2 - 185 x 20 | 3 - 205 x 20 | 4 - 225 x 18

-----------

Bi-Tri Sets - Supersets Day (3-1-3 tempo)
Old School Lying Triceps Extensions - 1 - 45 x 15 | 2 - 55 x 15 | 3 - 65 x 12 | 4 - 65 x 12
Seated BB Concentration Curls - 1 - 65 x 15 | 2 - 75 x 12 | 3 - 85 x 12 | 4 - 85 x 12
 
6/23/08 - Chest

Another great pump. Weights did not change that much over last week, but I felt much more in control and was smooth, great tempo throughout my reps compared to last week. Even if the weights are not changing that much, I hope I'm gaining a bit of size.

Chest/Abs (lbs x # of reps)

Incline BB Press
Warmup (DB Presses)- 60s x 20, 70s x 18 | 1 - 135 x 15 | 2 - 155 x 13 | 3 - 175 x 12 | 4 - 185 x 10

Incline DB Flyes
1 - 55's x 10 | 2 - 60's x 10 | 3 - 65's x 9

Decline BB Bench
1 - 185 x 12 | 2 - 200 x 12 | 3 - 210 x 11 | 4 - 225 x 9

Decline DB Flyes
1 - 50's x 10 | 2 - 50's x 10 | 3 - 50's x 10

Hammer-grip Frame Flat Bench
1 - 275 x 8 | 2 - 255 x 10 | 3 - 225 x 12 | 4 - 185 x 15 | 5 - 135 x max reps

Bi/Tri Sets (1-0-4 tempo)
Rope Triceps Press / Incline DB Curls Supersets - 1 - 65/35's x 15 | 2 - 72/40's x 13 | 3 - 72/40's x 13 | 4 - 72/40's x 12 |

Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

Hanging Leg Raises
Cable Crunch (w/90 lbs)
Decline Reverse Crunch
Decline Bench Sit-Ups
 
6/25/08 - Back

Overall a good day. I went through my back routine with a CSCS who trains one of the university football teams around here. So, I tried to keep up my weight as high as I could, while getting my form analyzed. I got a lot of good feedback, tweaks to form, but he also told me that for how long I've been doing this, my form was fantastic. In fact, he came along through a few sets with me pointing out where I did things better than he typically did.

Back/Bi's/Tri's (lbs x # of reps)

Keiser Bi-Lateral Row Machine
Warmup - 110 x 20, 120 x 20| 1 - 165 x 12 | 2 - 175 x 12 | 3 - 200 x 10

Wide Grip Cable Lat Pulls
1 - 140 x 12 | 2 - 150 x 12 | 3 - 160 x 12 | 4 - 160 x 10

Hammer Strength Low Grip Row Machine
1 - 160 x 12 | 2 - 180 x 10 | 3 - 185 x 10

Bent Over Rows
1 - 145 x 15 | 2 - 165 x 12 | 3 - 165 x 12

Standing Straight-Arm Pulldowns
1 - 55 x 12 | 2 - 65 x 12 | 3 - 65 x 12

BB Good Morning - SLDL Supersets
1 - 115 x 20, 185 x 15 | 2 - 125 x 20, 205 x 12 | 3 - 135 x 16, 205 x 12

Bi/Tri Sets (1-0-4 tempo)
Cable Skull Crusher Triple Dropsets - 1 - 62.5/55/47.5 x 10 each | 2 - 67.5/60/55 x 10 each
Preacher Curl Machine - 1 - 125/110/90 x 10 each | 2 - 130/115/95 x 8 each

Abs Circuit 2 - 3 Total Circuits (12 Reps per Exercise) 90 sec Rest betn Circuits

BB Oblique Twists
DB Side Bends (w/70 lbs)
Lat Crunch on Hyperextension Bench (w/ 45 lbs)
Twisting Hyperextensions
 
6/26/08 - Delts/Traps

Now that I'm adding free weights in earnest again, I switched to seated BB press for the first time in some months. Well, compared to the last time I did it, I've made nice strength gains. I took it light at first, and pumped out rep after rep comfortably. The stress on my back was a little weird, but it was muscular fatigue, not the spinal thing. Once i get more comfortable with it, I hope that works itself out. I'm hopeful to get a growth boost with all the BB exercises. Got a better pump too than I have in quite a while.

Delts/Traps(lbs x # of reps)

Seated BB Shoulder Press
Warmup - 2 Sets - 65 x 20, 85 x 20 | 1 - 95 x 15 | 2 - 105 x 12 | 3 - 115 x 11 | 4 - 135 x 8

Lat Raises Supersets (2 Side DB's, 2 Front BB)
1 - 25's x 12 | 2 - 55 x 15 each | 3 - 35's x 10 | 4 - 65 x 10

Cable Straight Arm Reverse Flyes (Plates Per Side)
1 - 15 x 12 | 2 - 15 x 12 | 3 - 15 x 12

BB Upright Rows
1 - 95 x 15 | 2 - 115 x 12 | 3 - 125 x 12 | 4 - 135 x 10

DB/BB Shrugs Supersets
1 - 110's/225 x 12 each | 2 - 110's/225 x 12 each| 3 - 110's/225 x 12 each | 4 - 110's/225 x 12 each

Bi-Tri Sets - Heavy Sets Day (2-1-3 tempo)
Reverse Grip BP (w/ spot)- 1 - 165 x 9 | 2 - 165 x 8 | 3 - 185 x 6 | 4 - 185 x 6
Wide Grip BB Biceps Curls- 1 - 115 x 8 | 2 - 115 x 8 | 3 - 120 x 6 | 4 - 120 x 6

Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

Hanging Leg Raises
Cable Crunch (w/90 lbs)
Flat Bench Double Crunch
Decline Bench Sit-Ups
 
6/27/08 - Legs

I cut my volume a bit today for a couple of reasons. First, I wanna get to where I cut the isolation movements down to 2 exercises, 3 sets each (which I did today). Now that squats are comfortably in and I am upping into my old working weights, I wanna focus more on getting the bulk of my workout from solid compounds. Looking for something at something like 10-12 odd working sets of compound leg variations and the 6 sets of isolation. It feels like a much more solid approach for the other bodyparts too. But, one workout at a time, LOL.


Legs (lbs x # of reps)

Squats (to parallel)
Warmup - 2 Sets - 135 x 15, 225 x 15 | 1 - 265 x 15 | 2 - 275 x 15 | 3 - 285 x 15 | 4 - 295 x 15 (** that one hurt. Doubt I can 315 for 15. So, I can at least see myself starting to come toward a hypertrophy weight/rep range. :) )

Single Leg Sissy Squats
1 - BW+45 x 15 each | 2 - BW+45 x 15 each | 3 - BW+45 x 15 each

Leg Extensions (per leg)
1 - 120 x 12 each | 2 - 140 x 10 each | 3 - 155 x 10 each

Single Leg Hamstring Curls (on Cybex laying machine) (Reps per Leg)
1 - 150 x 15 | 2 - 180 x 10 | 3 - 180 x 10

-----------

Bi-Tri Sets - Supersets Day (3-1-3 tempo)
Old School Lying Triceps Extensions - 1 - 55 x 15 | 2 - 65 x 13 | 3 - 65 x 12 | 4 - 75 x 10
Seated BB Concentration Curls - 1 - 65 x 15 | 2 - 75 x 12 | 3 - 85 x 12 | 4 - 85 x 12
 
6/30/08 - Heavy Chest

For a few weeks, I'm gonna add a high rep chest routine later in the week, to see if I can get some size by focusing on chest. So, this will be the last time I do this rep range. Gonna move down to a lower hypertrophy range on this workout, 8-10 reps, while keeping to all compounds high reps on the light day. We'll see how it works.

Chest/Abs (lbs x # of reps)

Incline BB Press
Warmup - 115 x 20, 135 x 18 | 1 - 155 x 14 | 2 - 170 x 12 | 3 - 180 x 10 | 4 - 190 x 8

Incline DB Flyes
1 - 55's x 10 | 2 - 60's x 10 | 3 - 65's x 10

Decline BB Bench
1 - 185 x 12 | 2 - 205 x 10 | 3 - 225 x 10

Decline DB Combo Flyes
1 - 45's x 12 | 2 - 45's x 10 | 3 - 45's x 10

Hammer-grip Frame Flat Bench
1 - 275 x 8 | 2 - 255 x 10 | 3 - 225 x 12 | 4 - 205 x 15

Bi/Tri Sets (1-0-4 tempo)
Rope Triceps Press / Incline DB Curls Supersets - 1 - 67.5/35's x 15 | 2 - 75/40's x 13 | 3 - 75/40's x 13 | 4 - 75/40's x 12 |

Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

Hanging Leg Raises
Cable Crunch (w/90 lbs)
Decline Reverse Crunch
Decline Bench Sit-Ups
 
7/1/08 - Back

Ah, just one of those suck kind of days. I didn't sleep well at all last night, and it showed today. Just felt tired. Even with a PWO NO powder, I really didn't feel anything come on in the way of energy until I got to abs. I did start adding a proper SLDL (well, what I consider proper), standing on a flat bench with the bar to get a full range of motion. I stuck with light weight and high reps to get the form and balance perfect, and will follow along in the same way as squats in the weeks to come.

I did get a nice complement though. One of the guys who has been working out forever (he's 50 with the body of a 20 years old) told me he really appreciated how balanced my physique is, I asked what he meant and he told me that my calves, bi's, and neck are nearly equal in size, and that was excellent proportion a lot of guys who do not train properly never really get. I thought about my measurements, and sure enough. they are all within a 1/2 of each other. Now if I can just get a chest.

Back/Bi's/Tri's (lbs x # of reps)

Weighted Supine Rows
Warmup w/25 lbs plate and elevated feet- 110 x 20, 120 x 20


One Arm BB Rows, Front Grip (Reps per side, Plates only)
1 - 50 x 12 | 2 - 50 x 12 | 3 - 60 x 10

Wide Grip Lat Pulls Behind the Neck
1 - 130 x 12 | 2 - 140 x 10

CG Lat Pulls
1 - 180 x 12 | 2 - 190 x 10

Hammer Strength High Row Machine (Wt. per side)
1 - 80 x 12 | 2 - 90 x 10 | 3 - 95 x 10

Bent Over Rows
1 - 155 x 12 | 2 - 155 x 13 | 3 - 165 x 12

Standing Straight-Arm Pulldowns
1 - 55 x 12 | 2 - 65 x 12 | 3 - 75 x 12

BB Good Morning - SLDL Supersets
1 - 115 x 15, 135 x 15 | 2 - 145 x 15, 135 x 15 | 3 - 155 x 13, 135 x 12

Bi/Tri Sets (1-0-4 tempo)
Cable Skull Crusher Triple Dropsets - 1 - 62.5/55/47.5 x 11 each | 2 - 67.5/60/55 x 9 each
Overhead Cable Curls - 1 - 30/25/20 x 10 each | 2 - 30/25/20 x 10 each

Abs Circuit 2 - 3 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

Hanging Oblique Raises
DB Side Bends (w/50 lbs)
Lat Crunch on Hyperextension Bench (w/ 25 lbs)
Twisting Hyperextensions
 
7/2/08 - Delts/Traps

Nice, short workout for me. With my newly reordered chest routine, my workout partner and I are reformulating how much I hit my shoulders. I'm gonna need anterior delts on the high rep day, and three days a week of hitting delts in some way (M, W, F), we're a bit afraid of overtraining them or making them overdeveloped at least, the way my delts tend to develop.

What we decided to do is the following:

M - Heavy Chest (Up the weights to a 6-10 max rep range for presses. Normal rep range for shaping movements.)
T - Back
W - Delts/Traps
R - Legs
F - Light Chest (keep weights to a 20 rep range for presses with no shaping. 3 sets each flat-incline-decline.)

Weekend Rest

Any opinion from you guys?

Delts/Traps(lbs x # of reps)

Seated BB Shoulder Press
Warmup - 2 Sets - 65 x 20, 85 x 20 | 1 - 105 x 14 | 2 - 115 x 12 | 3 - 125 x 11 | 4 - 135 x 9

Cable Lat Raises Supersets (2 Side, 2 Front)
1 - 15 x 13 | 2 - 20 x 12 | 3 - 15 x 13 | 4 - 20 x 10

Cable Straight Arm Reverse Flyes (Plates Per Side)
1 - 15 x 12 | 2 - 15 x 12 | 3 - 15 x 15 (Hard set, Woohoo!!)

Smith Machine Upright Rows
1 - 125 x 15 | 2 - 135 x 12 | 3 - 135 x 13 | 4 - 135 x 12

Leaning Cable Shrugs (Mimics a behind-the-back shrug)
1 - 110 x 15 | 2 - 110 x 15 | 3 - 110 x 15 | 4 - 110 x 15
 
7/3/08 - Legs

Another leg day rolls around, and its fun for all. :)

I finally got up to 315, and as I expected I could only make it to 14 reps. So, its downhill from here, LOL. Still, I feel pretty good and got a nice sweat. I added SLDL's on my own, and want to get those to stay here for compound hammies or go to full deadlifts and leave SLDL's on back day. My workout partner and I do have a bit of a conflict. He doesn't like going past 275 on squats, even at our rep range. He'd much rather focus on high weight leg press (He does 1650 for reps). But, I so want to get away from leg press for a while. Oh well, common ground will be found, somewhere.

Tomorrow is high volume chest. I hope it feels as good as Ray says it will.

Legs (lbs x # of reps)

Squats (to parallel)
Warmup - 2 Sets - 135 x 15, 225 x 15 | 1 - 275 x 15 | 2 - 295 x 15 | 3 - 305 x 15 | 4 - 315 x 14

Single Leg Sissy Squats
1 - BW+45 x 15 each | 2 - BW+45 x 15 each | 3 - BW+45 x 15 each

Single Leg Extensions (per leg)
1 - 120 x 12 each | 2 - 130 x 12 each | 3 - 155 x 10 each

Single Leg Hamstring Curls (on Cybex laying machine) (Reps per Leg)
1 - 140 x 15 | 2 - 160 x 13 | 3 - 180 x 11

Elevated SLDL's (Standing on a bench)
1 - 135 x 10 | 2 - 155 x 10 | 3 - 185 x 10 | 4 - 205 x 10

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Bi-Tri Sets - Supersets Day (3-1-3 tempo)
Old School Lying Triceps Extensions - 1 - 65 x 14 | 2 - 75 x 13 | 3 - 75 x 12 | 4 - 80 x 10
Seated BB Concentration Curls - 1 - 65 x 15 | 2 - 75 x 12 | 3 - 85 x 12 | 4 - 85 x 12
 
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