A New Attitude

**rangers97** · 28-Sep-05, 11:07 AM

As you can see it has been a while since I have made a post here. I took a beating in here the last week I was posting and was close to not coming back, but I know there are lots of good people here with lots of good ideas and it's fun comparing workouts and sharing ideas and such, plus I paid for the premium membership so dammit I am gonna post here

:

I've reflected on things that were said and I am going to write this journal with a new attitude in mind, hence the title. I am NOT going to ask for any routine advice from anyone, any questions I have will be purely for my own knowledge on weightlifting or powerlifting or anything fitness related. I am NOT posting a routine because as I know like to put it, my training is constantly "evolving". (we will leave it at that

).

It will just be a place to post my workouts and share my experiences during these workouts. Right now I am leaning towards an upper vertical/upper horizontal/lower/lower split and have done so for a couple weeks now and like the workout. It is tough, it is intense, and best of all, it is ALL COMPOUND MOVEMENTS (with the exception of 2 exercises, hammer curls and hamstring curls because I feel they are important to me). I still like to train in the 4-6 rep range, and currently I have been able to avoid some of the problems that have bitten me in the ass in the past such as elbow problems, since I am limiting my volume significantly on this routine--2 sets per exercise, with maximum intensity on each set. 8 sets never felt so tough!

So there you have it, mostly I just want a place to track my progress where other people might appreciate what I have worked for. You show your friends who aren't interested in working out your log book and they couldn't give 2 ****s that you db pressed 115 lbs, all they care about is the next time they will have a beer, so it's nice to be around people that are like me.

I know it's wednesday already, but I will start with Monday's workout and post that one and yesterdays. I am going to shoot for a monday, wednesday, thursday, saturday split, except for the weeks when things come up and I will rearrange the days. One thing I know is that I did deadlifts on monday and i worked out yesterday due to obligations today and the workout definitely suffered, so the rest day after deads is CRUCIAL from now on no matter what.

A thank you goes out to Todd for posting his off season diet in his journal, I have taken some of your ideas and put them to good use for myself, thanks bud!

: . I also like to use him as a "benchmark" so to speak of where I should be with my training, since we are approximately the same size right now, I like to guage my training to his to see where I am since he is arguably one of the most respected people on this site...ok enough ass kissing----

**rangers97** · 28-Sep-05, 11:10 AM

Monday 9/26

sumo deadlifts
warmups
265 x 6
265 x 6

hamstring curls
warmups
170 x 6
170 x 6

seated calf raise (freeweight)
warmup
135 x 8

leg press calf raise
400 x 8
400 x 7

weighted crunches
+25 behind head x 12
+35 behind head x 7

lat pulldowns to chin for rear delts
warmups
120 x 10
130 x 10

**rangers97** · 28-Sep-05, 11:12 AM

tuesday 9/27

*normally this will be on a wednesday*

Close grip bench press (shoulder width hand grip)
warmups
245 x 6
245 x 6

db bench press
warmups
115 x 6
115 x 5

Barbell rows (underhand grip)
warmups
225 x 6
225 x 5 1/2 (failed halfway)

low cable v bar rows
260 x 6
260 x 5

db hammer curls
60 x 7
did not perform second set--too tired

**maverick** · 28-Sep-05, 11:20 AM

Thats some serious weight on, well, everything. Your closegrip press is pretty outstanding and crunches with 35 lbs. behind your head, man, thats brutal. I just started doing those and I could BARELY get 25 for 6. Good luck with the new journal.

**rangers97** · 28-Sep-05, 11:25 AM

Quote:

Originally Posted by maverick

Thats some serious weight on, well, everything. Your closegrip press is pretty outstanding and crunches with 35 lbs. behind your head, man, thats brutal. I just started doing those and I could BARELY get 25 for 6. Good luck with the new journal.

thanks man, yeah, the 35 was a pain, i almost busted a nut on a couple of those reps, lol. but that's the beauty of 2 sets per part, you can bust your ass on each set and put up some good numbers and still have some sanity left in you since you aren't exhausting yourself

**cursor** · 28-Sep-05, 11:26 AM

Attitude adjustments are refreshing, aren't they?

Best of luck in your newly focused endeavors.

**rangers97** · 28-Sep-05, 11:31 AM

Quote:

Originally Posted by cursor

Attitude adjustments are refreshing, aren't they?

Best of luck in your newly focused endeavors.

apparently attitude is everything--if you have (and can maintain) a positive attitude about something, you will definitely succeed and or be good at it. If your attitude sucks, forget about it, you ain't going nowhere

**rangers97** · 29-Sep-05, 08:07 PM

thursday 9/29

squats
warmups
255 x 6
255 x 6

stiff leg deadlifts
warmups
210 x 6
210 x 6

seated calf raises (freeweight)
warmup
135 x 8
135 x 8

decline crunches
10lb plate behind head x 12
25lb plate behind head x 5, DS bodyweight x 10

db side laterals
warmups
40 x 7
40 x 7

another grueling workout, gym was VERY hot today, was sweating my ass off big time, especially after the squats. My squats are very SSSLLLOOOWWW---once I drop into the hole it takes a good couple seconds to get the weight up, luckily so far so good, no sticking at the bottom...I can feel my calfs getting stronger, since the 135 felt lighter today, they are not necessarily getting any bigger, but they are getting stronger, lol

**rangers97** · 03-Oct-05, 08:17 PM

10/3/05

pullups
warmups
bodyweight + 25 x 6
bodyweight + 25 x 6

lat pulldowns
220 x 5

barbell rows (underhand grip)
warmups
225 x 6
225 x 6

low cable v-bar rows
260 x 6
260 x 5

sumo deadlifts
warmups
275 x 4
275 x 5

*first dedicated back day in a while

*deadlifts--gathered every bit of strength I had for the last set and squeaked out the 5th rep. Overall, felt very good though---no lower back pain, tiny bit of fatigue, so I know I am not rounding my back, using all leg drive and upper back

*might ditch pullups for lat pulldowns exclusively--I am stuck at the same weight for about a month now, maybe it's time for a change.

*some of my focus is switching from purely strength to more of a mix right now--definitely am more concerned with how I am looking now than I have recently, hoping to get a little more cut and defined. But I am sticking with max-ot principles to accomplish this...

**.V.** · 03-Oct-05, 11:18 PM

Wow, pullups and lat pulldowns on the same day. Looks like a pretty difficult back day. Hope everything is working right tomorrow. Best of wishes for your new training. I do think you are on a good track here - picking a plan that you like and sticking to it (If I understand correctly that is what you are doing) instead of, "today I'll do his workout, tomorrow I'll do her workout, next day..."

Bet you'll get some pretty good results.

**rangers97** · 04-Oct-05, 08:54 AM

Quote:

Originally Posted by a_welch503

Wow, pullups and lat pulldowns on the same day. Looks like a pretty difficult back day. Hope everything is working right tomorrow. Best of wishes for your new training. I do think you are on a good track here - picking a plan that you like and sticking to it (If I understand correctly that is what you are doing) instead of, "today I'll do his workout, tomorrow I'll do her workout, next day..."

Bet you'll get some pretty good results.

well as of 9:00 this morning, everything is working fine

it was probably my most difficult back day ever---I never included deadlifts on a back day before, so normally it would have been the pullups, pulldowns, bb rows, cable rows, and goodnight see you tomorrow. To do all that and add in the deads was definitely an experience...top it off with a really bad headache I had the whole time I was lifting, and it was pure dedication that got me through the workout.

the surprising thing is, I felt really strong on the deads considering I still went up 10lbs from last time I did them and the last time I did them, they were FIRST in the workout---so that is a positive sign right there

:

**.V.** · 04-Oct-05, 09:42 AM

Great work. Glad it is working out for you. Are you going to be doing dedicated days for each body part like you did back? Or some other kind of mix? (BTW, not suggesting - just asking).

**rangers97** · 04-Oct-05, 09:51 AM

I am leaning towards going back to a 5 day max-ot routine. When I split bodyparts, I don't feel like I am really stressing the muscles, it's like I am half stressing them one day and then half stressing them again another day. i think i like it better when I "fully" stress them on one day.

Also I like having the weekends off to do things and not worry about the gym. If I miss a day during the week, I will always have the weekend to catch up if I need to. I think the key is structuring the days so you have a less demaning day following a more demanding day to help you catch up.

For example, yesterday I did a massively tough back workout...today I might just do something simple like calves and abs. I am planning on doing legs on thursday, so I can follow that with something less intense like shoulders and bis or something lke that...

**rangers97** · 05-Oct-05, 06:44 PM

10/5/05

bench press (ring finger on rings)
135 x 10
135 x 10
225 x 4
275 x 5
275 x 4

incline bench press (pinkies on rings)
225 x 6
225 x 5

dips
bw+105 x 6
bw+110 x 6

close grip bench press(about 10" between hands)
245 x 6
245 x 5

very efficient workout, finished in about 30 minutes, I was flying! Wasn't terribly tired either for some reason,usually doing all that would tire me out, but I was going strong. It's been a while since I've done flat bench and incline bench so the numbers weren't as good as I would have hoped, but I can't complain about putting up 275 for 5 after such a long layoff from them. I really need to work on inclines, they just don't go up, lol. I have a hard time with these and pullups--they are my 2 achilles heel exercises.

the close grip presses were awesome! 245 at the END of the workout ain't too shabby! I love this exercise, I feel like I am in such a groove when I do these, it's like everything feels right and the weight just goes up so nicely

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**Todd** · 05-Oct-05, 07:00 PM

Quote:

Originally Posted by rangers97

A thank you goes out to Todd for posting his off season diet in his journal, I have taken some of your ideas and put them to good use for myself, thanks bud!

: . I also like to use him as a "benchmark" so to speak of where I should be with my training, since we are approximately the same size right now, I like to guage my training to his to see where I am since he is arguably one of the most respected people on this site...ok enough ass kissing----

Hey man, you're totally welcome, I am glad I can be of some help with your training! Good stuff man! It seems you are serious about your training and improving yourself, and from your effort it looks like you will continue to achieve big things. Keep up the awesome work!

-Todd