A Work In Progress - My Summer 2008 Workout Log

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  1. 7/4/08 - Endurance Chest


    Man, that's a huge pump, and a lot more tiring than I thought it would be. Essentially, what we did was crank out 20 reps as fast as we could with the only rest we got was while the other guys was doing his sets (perhaps 45 seconds max to change out positions and start again). We got all 250 chest reps done in about 30 minutes. I've never had a killer pump that hard. I really feel kind of bad that by the end, I was able to bench about as much as I can curl, but man, was it hard to even move.

    But, Ray tells me that the endurance factor goes up fast doing this. I hope so.

    Endurance Chest/Abs (lbs x # of reps)

    Flat BB Bench Press
    1 - 135 x 20 | 2 - 135 x 20 | 3 - 125 x 20

    Incline BB Bench Press
    1 - 115 x 20 | 2 - 120 x 20 | 3 - 120 x 20

    Decline BB Bench
    1 - 125 x 20 | 2 - 125 x 20 | 3 - 125 x 20

    One Arm Cable Crossovers
    1 - 15's x 30 (each arm)| 2 - 20's x 20 (each arm) | 3 - 20's x 20 (each arm)

    Pushups
    1 - To Failure

    Bi/Tri Sets
    Single Arm Hammer Tri Press / Single Arm Cable Spider Curl Supersets - 1 - 15/17.5 x 20 (each arm, each exercise) | 2 - 15/17.5 x 20 (each arm, each exercise) | 3 - 15/17.5 x 20 (each arm, each exercise)

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

    Hanging Oblique Raises
    DB Side Bends (w/60 lbs)
    Lat Crunch on Hyperextension Bench (w/ 25 lbs)
    Twisting Hyperextensions

  2. 7/7/08 - Heavy Chest


    Ray and I felt out this as a Heavy Chest routine. Combining the two chest days, it gives 36 chest sets through the week. It felt nice to go heavier again, with a good pump. I hope that I can start growing and upping some of these numbers soon. Since my flat bench is pretty strong, we decided to start adding a focus on lower and upper chest on this day, while building mid-chest endurance at end of week. We also sketched out a new routine that I'll post in a few minutes.

    Chest/Abs (lbs x # of reps)

    Incline BB Press
    Warmup - 135 x 15, 155 x 15 | 1 - 175 x 12 | 2 - 185 x 10 | 3 - 195 x 10 | 4 - 205 x 8 ** (Personal Best)

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

    Flat Cable Flyes on Stability Ball
    1 - 20's x 15 | 2 - 25's x 15

    Decline BB Bench
    1 - 135 x 15 | 2 - 155 x 12 | 3 - 185 x 10 | 4 - 225 x 10

    Decline Cable Crossovers
    1 - 20's x 15 | 2 - 20's x 15 | 3 - 20's x 15

    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
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  3. New Workout for July-September


    This is the new thought, although we may tweak the rep counts. We want this to be more of a strength/hypertrophy workout than a hypertrophy/endurance one.

    Monday - Heavy Chest

    Incline BB Bench Press - 5 sets, 6-12 reps
    Flat DB Flyes - 2 sets, 15 reps
    Flat Cable Flyes on Stability Ball - 2 sets, 15 reps
    Decline BB Bench Press - 5 sets, 6-12 reps
    Decline Cable Crossovers - 3 sets, 15 reps

    Tuesday - Back

    Wide Grip Lat Pulldowns - 3 sets, 10 reps
    T-Bar Rows - 3 sets, 8-12 reps
    Close Grip Lat Pulldowns - 3 sets, 10 reps
    BB Good Mornings - 3 sets, 15 reps
    Straight Arm Cable Rear Delt Flyes - 3 sets, 15 reps
    Bent Over BB Rows - 3 sets, 8-12 reps
    Straight Arm Lat Pulldowns - 2 sets to failure

    Wednesday - Delts/Traps/Bi's

    Seated BB Military Press - 3 sets, 8-12 reps
    Incline DB Curls - 3 sets, 10 reps
    Front Lat Raises - 2 sets, 12 reps
    Cable Spider Curls - 3 sets, 15 reps
    Side Lat Raises - 2 sets, 12 reps
    Front Curls - 3 sets, 10 reps
    Leaning Cable Shrugs - 3 sets, 15 reps
    BB Upright Rows - 3 sets, 10 reps
    Overhead Cable Bicep Curls - To Burnout

    Thursday - Legs

    Squats - 4 sets, 15 reps (eventually 8-15 reps)
    Leg Press - 3 sets, 6-10 reps
    Straight Toe Calf Raises - 3 sets, max reps
    Walking DB Lunges - 3 sets, 15 reps
    Deadlifts - 3 sets, 10 reps
    Inner/Outer Toe Calf Raises - 3 sets, max reps
    Single Arm DB Clean and Press - 3 sets, 10 reps

    Friday - High Rep Chest/Tri's

    Flat BB Bench Press - 3 sets, 20 reps
    Reverse Triceps Extensions - 3 sets, 10 reps
    Incline BB Bench Press - 3 sets, 20 reps
    DB Triceps Kickbacks - 3 sets, 12 reps
    Decline BB Bench Press - 3 sets, 20 reps
    Triceps Skullcrushers - 3 sets, 10 reps
    Single Arm Cable Crossovers - 3 sets, 20 reps
    Single Arm DB Triceps Press - 3 sets, 10 reps
    Pushups - To Fail

    Evening Abs Circuit (M, Tr)

    Hanging Oblique Raises
    DB Side Bends (w/50 lbs)
    Lat Crunch on Hyperextension Bench (w/ 25 lbs)
    Twisting Hyperextensions

    Evening Oblique Abs Circuit (Tu, Fr)

    Hanging Oblique Raises
    DB Side Bends (w/60 lbs)
    Lat Crunch on Hyperextension Bench (w/ 25 lbs)
    Twisting Hyperextensions

    Evening Heavy Calves (W) - 10 sets, 8-10 reps
  4. 7/8/08 - Back


    We changed up the rep ranges just a bit today, and I hope the focus on back only will help me a bit to grow.

    Back(lbs x # of reps)

    Supine Rows
    Warmup w/ elevated feet- 2 sets x 20 reps

    Wide Grip Cable Lat Pulls
    1 - 140 x 15 | 2 - 160 x 10 | 3 - 170 x 8 | 4 - 180 x 6

    One Arm BB Rows, Front Grip (Reps per side, Plates only)
    1 - 50 x 12 | 2 - 60 x 10 | 3 - 70 x 8

    CG Cable Lat Pulls
    1 - 180 x 12 | 2 - 190 x 10 | 3 - 200 x 8

    BB Good Mornings
    1 - 115 x 15 | 2 - 135 x 15 | 3 - 155 x 15 (hurts, but good hurt, LOL)

    Cable Straight Arm Reverse Flyes (Plates Per Side)
    1 - 15 x 15 | 2 - 17.5 x 12 | 3 - 17.5 x 12 (Great Increase over the last 2 weeks)

    Bent Over Rows
    1 - 155 x 15 | 2 - 155 x 15 | 3 - 165 x 15

    Pulls Ups
    1 - To Fail
  5. 7/9/08 - Delts/Traps/Bi's


    Not the best workout today. :unsure: Feeling it in the back a little after yesterday, and that tweaked brachialis muscle in my right arm flared up a bit. Kind of cut into my reps and my normal pump. I'm hoping the spider curls will help work that out a bit, along with some ice. Tomorrow is legs, and I sure hope it goes well.

    Did get another nice comp from a guy at the gym. I was feeling kind of small all day (you know when you look in the mirror and all you see is what you haven't done.) Anyway, he just comes up to me wanting my workout cause he was amazed how much I'd grown in the last couple of months. It was a nice ego boost.

    Delts/Traps/Bi's(lbs x # of reps)

    HammerStrength Military Press (weight per side)
    1 - 90 x 15 | 2 - 115 x 12 | 3 - 125 x 10 | 4 - 130 x 8

    Incline Seated DB Curls
    1 - 40's x 12 | 2 - 45's x 10 | 3 - 45's x 8 (caught the muscle here)

    EZ Bar Front Delt Raises
    1 - 55 x 12 | 2 - 70 x 10 | 3 - 75 x 10

    Cable Spider Curls (reps per side)
    1 - 15 x 15 | 2 - 20 x 15 | 3 - 20 x 12 (Hurt a lot.)

    DB Side Raises
    1 - 25's x 15 | 2 - 35's x 12 | 3 - 40's x 8

    Wide Grip BB Bi Curls
    1 - 85 x 12 | 2 - 95 x 10 | 3 - 105 x 9 (not bad, I guess all things considered.)

    Leaning Cable Shrugs
    1 - 110 x 15 | 2 - 120 x 15 | 3 - 130 x 8

    Cable Upright Rows
    1 - 80 x 12 | 2 - 95 (max load) x 10 | 3 - 95 (max load) x 10

    Overhead Bi Cable Curls
    1 - 15 x To Burnout
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  6. 7/10/08 - Legs


    Wow, am I tired, but a great day, nonetheless. Set a new record on my squats again. Easy does it getting up there. With some major technique help too, I added an explosive movement at long last. Easy -- nah way easy one --, but not any stress at all on my back so far as I can tell.

    I'll post it on the pics thread, but thanks for the feedback. I guess you are always your own worst critic and ever see things improve.

    Legs (lbs x # of reps)

    Squats (to parallel)
    Warmup - 2 Sets - 135 x 15, 225 x 15 | 1 - 275 x 15 | 2 - 315 x 14 | 3 - 335 x 13

    Leg Press
    1 - 780 x 12 | 2 - 960 x 10 | 3 - 1140 x 8

    Calf Raise on DB (per leg)
    1 - BW x 15 each | 2 - BW x 15 each| 3 - BW x 15 each

    DB Walking Lunges(per leg)
    1 - 60's x 10 each | 2 - 60's x 10 each| 3 - 60's x 10 each


    Elevated SLDL's (Standing on a bench)

    1 - 185 x 12 | 2 - 185 x 12 | 3 - 205 x 11

    Calf Raise on Hack Squat Sled (10 reps toes in, 10 reps toes out)
    1 - 315 x 20 | 2 - 405 x 20 | 3 - 405 x 20

    Single Arm DB Clean and Press (Reps per Arm)
    1 - 30 x 10 each | 2 - 35 x 10 each | 3 - 35 x 10 each
  7. 7/11/08 - Endurance Chest/Tri's


    This hurt. I don't know if I like this very much not that I've tried it. My tri's are so destroyed about half way though that I can't do anything to keep the pump going. I will keep a close watch out on Monday's and if strength starts to fall, then this is gonna change. I'm thinking to cut back to 12-15 reps, reorder the tri's to mass to shape movements, and up the weight just a bit anyway.

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

    Flat BB Bench Press/Reverse Tri Extensions
    1 - 135 x 20 | 2 - 135 x 20 | 3 - 125 x 20
    1 - 50 x 10 | 2 - 65 x 10 | 3 - 65 x 10

    Incline BB Bench Press/Cable Triceps Kickbacks
    1 - 115 x 20 | 2 - 105 x 20 | 3 - 105 x 20
    1 - 12.5 x 10 | 2 - 12.5 x 10 | 3 - 12.5 x 10

    Decline BB Bench/Skullcrushers
    1 - 115 x 20 | 2 - 115 x 20 | 3 - 105 x 20
    1 - 65 x 10 | 2 - 65 x 10 | 3 - 65 x 10

    One Arm Cable Crossovers
    1 - 20's x 20 (each arm)| 2 - 20's x 20 (each arm) | 3 - 20's x 20 (each arm)

    Pushups
    1 - To Failure
  8. My New Long Term Goal


    Well, its been a year since I ended the first big cut, and its time for a new long term goal. So, here it is. In the last year, I've added just over an inch to my bi's and started to make some inroads on my chest. I went to the store Sunday, and bought this over-sized tank top. The goal is to add at least another 10 lean pounds to my body, and fill this thing out while staying in these shorts (they are 30 inch waist).

    It's an ambitious goal to make clean bulking, but I think I can make it. It's just a matter of eating right and lifting hard. ress: And a little bit of luck.
    Attached Images Attached Images     
  9. 7/14/08 - Heavy Chest


    After Friday, I wasn't exactly looking forward to Chest again, But, I felt really good at first. I hit another best in Incline Bench and did OK on cables. But, then I just lost some strength. Maybe it was a combination of Friday and pushing so hard at the first cost me.

    Chest/Abs (lbs x # of reps)

    Incline BB Press
    Warmup - 155 x 15 | 1 - 185 x 12 | 2 - 195 x 10 | 3 - 205 x 8 | 4 - 210 x 6 | 5 - 220 x 4

    Flat Cable Flyes
    1 - 40's x 10 | 2 - 45's x 10

    Flat DB Press
    1 - 75 x 10 | 2 - 80 x 8 | 3 - 85 x 6

    Decline BB Bench
    1 - 200 x 10 | 2 - 220 x 8 | 3 - 240 x 6

    Decline Cable Crossovers
    1 - 20's x 15 | 2 - 20's x 15 | 3 - 20's x 15
  10. 7/15/08 - Back


    Not a bad back workout. Can't complain anyway. I am trying to shift to heavier weight, lower rep ranges in mass builder exercises. I hope it will start me building into that shirt right.

    Back(lbs x # of reps)

    Supine Rows
    Warmup w/ elevated feet- 2 sets x 20 reps

    Wide Grip Behind-the-Neck Cable Lat Pulls
    1 - 130 x 12 | 2 - 140 x 10 | 3 - 150 x 8 | 4 - 160 x 6

    Bent Over Rows
    1 - 165 x 15 | 2 - 185 x 12 | 3 - 195 x 10

    One Arm BB Rows, Front Grip (Reps per side, Plates only)
    1 - 60 x 10 | 2 - 70 x 10 | 3 - 75 x 9

    T-Bar Rows (Plates Only)
    1 - 180 x 10 | 2 - 190 x 8 | 3 - 205 x 6

    BB Good Mornings
    1 - 115 x 15 | 2 - 135 x 15 | 3 - 160 x 12 (New max weight and felt good)

    Cable Straight Arm Reverse Flyes (Plates Per Side)
    1 - 17.5 x 15 | 2 - 17.5 x 15 | 3 - 17.5 x 15

    Wide Grip Pulls Ups
    1,2 - To Fail (15 reps each set with Asst)
  11. Back at it again


    Well, I am back at it again after 3 weeks off for a seriously pulled hammy. At first, I thought it was torn, but luckily not. Now, the only pain is in the insertion point and that is just gonna take a little more time.

    I did legs today. High rep squats. I wanted to stay light, so I did 135 x 20 reps, upping 20 pounds to 245 x 20. Got some blood flowing and battled the stiffness. LOL. Form was a little favoring the hammy, but there was no pain to speak of, just itch/irritation in the damaged area. It just felt good to workout again.
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