Consistency, Dedication, Persistence

Gibson · 12-Jul-04, 05:28 PM

Alright, I'm going to try to stick with posting here every workout. Hopefully I will get some strong feedback as I continue to progress. I also hope I'll be able to teach by example with what I've learned so far since there's alot of you out there like me when I first began. That being said, I'm still nowhere close to as knowledgable, strong, or aesthetically pleasing as I'd like to be. But as the title to this journal preaches, I know what it takes to get there.

Right now I'm cutting until September 31st. I'd like to get down to about 12%BF (from 18% or so) and retain all of my LBM. I'm currently on a 4 day split.

Sunday 7/11
Legs and Abs

Squats
405x9
405x8

I pulled my glute on the 3rd rep of 435 last week, so I went lighter but still felt it. I'm being really careful and warming up/stretching more so I don't injure myself.

Lunges
335x6
315x4

Front Squat (first time doing them in like 2 yrs)
225x7
185x10

These were crazy. Stabilizers I haven't used in awhile. Really felt it in the abs.

Rope pulldowns 160x20
160x16

Reverse crunch BWx15
BWx12

Mon 7/12, Tue 7/13 Rest

Gibson · 13-Jul-04, 12:17 PM

I'm going to go a few days back just to give an idea of where I'm at in terms of each bodypart.

Sat 7/10
Chest/Biceps

BB Bench
235x11
215x8

DB Incline
70x8
65x8

Weighted Dips
BW+25x6
BW+10x6

(I was a moron and didnt warm up before bis...wouldve performed better if I did)
Underhand pull ups
BWx7
BWx4

BB Curl
95x6
85x6

Overall it was decent....my weights for biceps have gone down since my rest periods are under 1 min.

Gibson · 13-Jul-04, 12:20 PM

Wed 7/7
Traps/Back/Abs

BB Shrug
315x8
315x7
315x6

I could do alot more here, but I wrists can't handle it. Straps don't work for me.

Pull-ups
BWx6
BWx4

BB Row
225x6
225x6

Wide grip Seated Row
225x7

Good Mornings
235x8
235x10

Rope pulldowns
170x10
130x15

Rev Crunch
BWx15
BWx10

My body is still getting used to the shorter rest periods....once it adapts I'm sure my poundages will fly back up.

Gibson · 13-Jul-04, 12:25 PM

Tues 7/6
Shoulders/Tris

DB Press
50x12
50x8
50x5 These were tough with 1 min rest....wow.

DB Lat Raise
25x12
25x8

DB Rear Raise
25x12
25x10

Close Grip Bench
190x8 (Got 185x12 last week, grrrr)
165x8
155x8

DB OVH Press
70x12

Blasted through this workout in 35 min or so, sweated like crazy.

Gibson · 14-Jul-04, 12:30 PM

Wed 7/14 Shoulders/Triceps

Standing Military Press

105x10
95x8
95x8

Usually used to doing seated military press, but I plateaued at 165 for the longest time, so switched to standing and higher reps.

Laterals

30x8
25x9

Rear Laterals (on incline bench)

30x8
30x8

Close Grip Bench

190x11 Boo-yeah! Thats what I'm talkin 'bout....
165x8
155x8

Std Overhead DB Press

75x10

Great workout overall. My shoulders are still my weakest bodypart. They are always fried after chest day so it takes awhile to recover. After my week off I might start working them on chest day to compensate.

Gibson · 15-Jul-04, 02:24 PM

Thursday 7/15
Back/Calves

Deadlift
385x3
365x4
365x4
455x1

Pull-ups
BWx7
BWx5

BB Row
225x6
225x5

I've been stuck on this for months now. I'm might start lowering the weight and doing higher reps

V-Bar Pulldowns
225x5
210x4

Standing Calf Raise (wide stance)
200x9
200x8

CR on Leg Press (one leg)
230x6
180x7

Ok back day. I'd personally rather do higher reps for deadlifts, but my wrists/hands just die after a few reps no matter what the weight. I definitely need a new back routine since my strength has been going up/down for the past few months.

Klinger · 15-Jul-04, 08:42 PM

Hey Gibson - looking really good. Those deadlift poundages are impressive.

You mentioned you need something new for back workouts - Maybe rotate different exercises. Just do DLs and mix up the other two or three exercises week to week.

Give BB rwos a rest and do DB rows, both arms or one arm at a time, or T-bar rows. Switch up good mornings, weighted pullups, reverse pushups and weighted hyperextensions.

Gibson · 16-Jul-04, 08:15 AM

Yeah, I might switch to DB Bench Rows. I go to two different gyms, and neither of them have a T-Bar row. That was my fav exercise back in college too. Deadlifts are a staple, though, and I can't see taking them out of my routine.

SurfinAmy · 16-Jul-04, 12:11 PM

Holy Toledo your squat is absolutely AWESOME!!!!!!
-AMy

Gibson · 16-Jul-04, 12:43 PM

Thanks Amy! My legs are by far my strongest body part. I love doing squats. I hate warming up for them though.....takes forever.

SurfinAmy · 17-Jul-04, 12:51 PM

Checked out your pics Gibson, you've got some great looking shoulders!!! gorgeous actually....

-Amy

Gibson · 19-Jul-04, 03:36 PM

Amy, you are just too nice......I'd like to return the compliment but I couldn't find any pics of the Surfin' One. Let me know if they're on the board so I can check em out!

MON 7/19

Legs

Squats
410x10
410x8

Front Squats
245x7
225x8

Lunges
315x5
315x5

Leg Curl
150x5
140x5
130x7

What a killer leg day. My quads were absolutely trashed after this workout. The front squats really work your entire body more than back squats since you have to stabilize the bar with your shoulders/arms/abs. Hamstrings have been suffering. I still can't figure out why SLDLs seem to work my back and not hams. I need a new exercise here. Overall, legs are still going strong with my cutting diet.

SurfinAmy · 20-Jul-04, 10:11 AM

Quote:

Originally Posted by Gibson

Amy, you are just too nice...

SLDLs seem to work my back and not hams. I need a new exercise here.

Not being "nice"...it's true.......

Not for nothing, but that elliptical machine can actually give your legs a good w/out especially if you're not used to it and you set the resistance up really high and the incline all the way up,
seems like the SLDL hit my hams more when I used DB's
-Amy

Gibson · 20-Jul-04, 05:08 PM

Tue 7/20
Chest/Triceps

Bench Press
240x10
225x6.5

Incline DB
70x5
70x5

Decline Bench
225x7.5
225x6

(By now my tri's were pretty fried)
Close Grip
165x5
145x7

Overhead DB Press
65x10
65x8

I don't know what my deal is on Incline DB Presses. A few months ago I was pushing 90s now I struggle with 70s. I think it has something to do with my shoulders since they have gotten weaker also. Despite this, my bench continues to climb. I'm on my 9th straight week lifting and I feel pretty good, so I'm going to put my week off on hold for 1-2 weeks. I think the higher reps are benefiting my CNS allowing me to recover quicker.

SurfinAmy · 23-Jul-04, 09:53 AM

Quote:

Originally Posted by Gibson

Tue 7/20
Chest/Triceps
Incline DB
70x5
70x5
I don't know what my deal is on Incline DB Presses. A few months ago I was pushing 90s now I struggle with 70s. I think it has something to do with my shoulders since they have gotten weaker also. Despite this, my bench continues to climb.

Ya, I think what you said about working chest & shoulders on same day is a good idea. Also, you just did these after those BP sets, I don't think your shoulders are getting weaker if you're adding weight to your bench press.....
-Amy