Amkey's Split Diary (WK 1)

[Amkey]

Please do not post until journal is done!




WEEK 1
routine A – 3 sets, 4–6 reps
Run
routine B – 3 sets, 4–6 reps
Run
routine C – 3 sets, 4–6 reps
Run
r e s t


Week 2
routine A – 4 sets, 7–9 reps
run
routine B – 4 sets, 7–9 reps
run
routine C – 4 sets, 7–9 reps
run
r e s t


WEEK 3
routine A – 5 sets, 4–6 reps
run
routine B – 5 sets, 4–6 reps
run
routine C – 5 sets, 4–6 reps
run
r e s t


WEEK 4
routine A - 3 sets, 7 - 9 reps
run
routine B – 3 sets, 7–9 reps
run
routine C – 3 sets, 7–9 reps
run
r e s t

WEEK 5
routine A – 4 sets, 4–6 reps
run
routine B – 4 sets, 4–6 reps
run
routine C – 4 sets, 4–6 reps
run
r e s t


WEEK 6
routine A – 5 sets, 7–9 reps
run
routine B – 5 sets, 7–9 reps
run
routine C – 5 sets, 7–9 reps
run
r e s t

WEEK 1
Scale Weight = umm aprox 167 ( weighed on 3 sacles this is avg)
Waist measurement = 35" ( which is wierd my 34 jeans too big)
pant scale ( how well am I fitting into the 10's in my closet) = tight
Leg measurement = 24" ( does this sound wrong?)
Arm Measurement = 12 1/2"

Day 1
Chest press = 3 set of 7 @ 130 lbs
Chest Fly = 3 sets of 6 @ 15lbs
Shoulder Press = 3 sets of 7 @ 20 lbs
Shoulder Raise = 3 sets of 7 @ 10 lbs
Shoulder Reverse = 3 sets of 7 @ 10 lbs
Upright Row = 3 sets of 7 @ 20 lbs
Dumbell Punches = 3 sets of 6 @ 10lbs

DAY 1 COMMENTS::: an okay workout, got a little sweaty. Enjoyed the new exercises. looking forward to other days. ::NEXT A.M::; I am feeling the pull in my shoulders. Feels good

Day 2
Run = Ran only 1.25/ mile I was extra tired and kinda feeling yucky so could'nt run the usual 1.75. I am glad I ran some though

Day 3
Lat Pull Down = 3 sets of 6 @ 90lbs ( could do 100 lbs)
Back Row = 3 sets of 7 @ 110 lbs ( crappy cable machine)
Tricep Extension = 3 sets of 6 @ 10 lbs
Tricep Press ( dumbell behind head) = 3 sets of 6 @ 20lbs
Traps Shrugs ( dumbell) = 3 sets of 6 @ 15 lbs ( doesnt feel right)
Tricep Kickback = 3 sets of 6 @ 15 lbs
Tricep pull down ( cable) = 3 sets of 6 @ 100 lbs
DAY 3 COMMENTS - seemed like I could have worked a little harder. I did as heavy weights as possible, not sore and didnt really feel the burn. Shrugs SEEMED useless, but I will see. I will up some weight next time

Day 4
Bike = 3 miles - This is so crappy. I got to the gym late and the treadmills were all booked up so I waited and not wanting to wait all night I biked alittle but didnt feel it so I lifted some weights, which I shouldnt have but I was trying to impress someone too LOL

Day 5
Quads Squats ( dumbell) = 3 sets of 6 @ 25lbs
Hams Deads ( Dumbell) = 3 sets of 6 @ 35lbs
Bicep Curl standing ( cable) = 3 sets of 6 @70lbs
Hammer curls ( Dumbell) = 3 sets of 6 @ 25lbs
Bicep Curl ( Seated) =3 sets of 6 @ 20 lbs
Calf Raise ( dumbell) = 3 sets of 6 @ 20 lbs
Dumbell Lunge = 3 sets of 6 @ 20 lbs
COMMENTS : seriously trashed the legs. I love the feeling that my biceps are starting to get. They feel like cannons LOL

Day 6
Run = 1.75 miles - seemed a little hard today

Day 7
REST FINALLY LOL

Well Week 1 was a very good workout. Each night I was wore out and felt it the next morning. Not to out of the ordinary because I am used to doing 3 sets of 6 but I really put on the weight. I almost couldnt handle the last rep on most of the exercises. I am looking forward to week 2 and so on. I am seeing little changes I think or maybe it is just me!
LOL
ON TO WEEK 2!!!! be sure to check it out!!!
feel free to post to this thread at any time now that the week is over! !!

[cursor]

I think that you're right about the shrugs, Amkey: add weight. In fact, add weight (on the next day that you're scheduled to repeat the exercise) whenever you can do more than 7 reps (on the first set of an exercise) in a 4–7 rep week.

Good luck on WK 2!

[ebon00]

I think you're either overtraining your arms/shoulders or undertraining your chest/back. You do two exercises for chest, then 4 for shoulders... not good. The shoulder is the most delicate joint we have since it has to move through such a large ROM. Same thing with back, 3 exercises... and then you do 4 exercises for triceps. Biceps? 3 exercises. Unless you're specializing on arms/shoulders (and if you are you should seriously consider choosing just one of them to specialize on) your training is lopsided. Doing more volume for your small bodyparts (that get worked during your large bodypart sessions as well) than for your large bodyparts is just poor planning in my book.

[cursor]

Hmm... I didn't really pay attention to your change in exercise layout, Amkey. ebon00 is right.

On back/triceps day, you've added (from my 3-day split):
Tricep Kickback = 3 sets of 6 @ 15 lbs
Tricep pull down ( cable) = 3 sets of 6 @ 100 lbs

On chest/shoulder day, you've added (from my 3-day split):
Shoulder Reverse = 3 sets of 7 @ 10 lbs
Upright Row = 3 sets of 7 @ 20 lbs
Dumbell Punches = 3 sets of 6 @ 10lbs

One of the changes that I'm making to my workout routine is a reduction in the isolated shoulder exercises. I've been having problems with my rotator cuffs. The fact that your shoulders are already being worked with the compound lifts (as ebon00 mentioned), I think that a reduction in the amount of isolated shoulder work is appropriate (particularly in the 4&5-set weeks).

[Amkey]

hmmm great feedback.

So what do you think I should cut out. I want the best exercise possible for all my body parts.
Is it only my arms and shoulders that it looks like im over training? How did my leg workout look?
Thanks
Amk

[ebon00]

Originally posted by Amkey
So what do you think I should cut out. I want the best exercise possible for all my body parts.
Is it only my arms and shoulders that it looks like im over training? How did my leg workout look?

I think most people don't do enough work for back and legs. We tend to put these bodyparts on the same level as chest and shoulders and that's just not very smart considering the size and number of the muscles involved. If you feel that your leg workout is working, stick with it. I would probably add another hamstring exercise (leg curls) to strengthen the posterior chain though.

As for what exercises to cut out, ditch the cable work for now. Or, rotate your exercises on a bi-weekly basis. It staves off boredom and keeps the body 'on its toes' so to speak. I think your shoulders would do just fine if you just did one pressing exercise and one lateral move (preferably fro rear delts). I tend to recommend cuban rotations since it works the delts through a very large ROM and hits both anterior and posterior heads. 2 exercises for the smaller bodyparts should be enough. You can offset the reduction in volume by adding another exercise to your chest/back/leg workouts. They are the muscle groups that need it.

[Amkey]

take a look at the changes I made on WK2