Elitelifts workout journal

[EliteLift]

Well I have been planning to do this for along time now and I finally am. This is a lot like a program I was doing six months back I’v just separated shoulders & lats from the chest and back day hopping to get more intensity in my workouts and I defiantly am, the only problem is I need to many rest days for my shoulders to fully recuperate for support in my chest day. Just so everyone knows I originally typed this up on Microsoft word and am now transferring it to this sight so that why its all in one post. I also plan to record my workouts a lot better than the first two there they were more just main lifts and notes and were pasted like everything else

The original program was chest shoulders back & traps, legs & abs, and arms

This is the current

Day .1 Shoulders & Lats

Shoulders: 1 dumbbell military press 3x10,8,max 4-6
: 2 barbell military press 3x10,8,max 4-6
: 3 front raise (dumbbells) 3x12,10,8
: 4 sitting horizontal arm holds 1x failure

Lats : 1 wide grip chins 3x12,10,weighted max 4-8
: 2 wide grip lat pulldowns behind head 3x10,8,max 4-6
: 3 arm pulldowns 3x10,8,6
: 4 reverse grip lat pulldown

Day .2 Legs & abs

Legs : 1 barbell squat 3x12,10,8
: 2 roman deadlift 3x15,10,8
: 3 leg press 3x10,8,max 4-6
: 4 lying hamstring curls 3x10,8,6
: 5 quad extension 3x10,8,6
: 6 weighted standing calf raises 3xfailure
: 7 sitting calf raises

Abs : 1 decline crunches 3x failure
: 2 sit-ups 1xfailure
: 3 hanging leg raises 3x10,10,max
: 4 torso twists 3x10,8,6

Day 3. Chest Back & Traps

Chest : 1 flat dumbbell/barbell bench 3x10,8,max 4-6
: 2 decline dumbbell bench 3x10,8,max 4-6
: 3 close grip dumbbell bench 3x10,8,8
: 4 chest fly’s on a slight incline

Back : 1 standing bent-over barbell rows 3x10,8,max 4-6 : 2 T-bar rows 3x10,8,max 4-6
: 3 wide grip cable machine rows 3x10,8,max 4-6
: 4 incline dumbbell back fly’s 3x10,8,max 4-6

Traps : 1 behind back shrugs 3x10,8,max 4-6
: 2 barbell shrugs 3x10,8,max 4-6
: 3 one arm lateral raise to failure



Day 4. Arms

Biceps : 1 standing ez-bar bicep curl 3x10,8,max 4-6
: 2 sitting dumbbell curls 3x10,8,max 4-6
: 3 standing straight bar close grip bicep curls 3x10,8,max 4-6
: 4

Triceps : 1 sitting dumbbell tricep extension 3x10,8,max 4-6
: 2 incline skull crushers 3x10,8,max 6
: 3 cable machine sitting rope tricep extension 3x10,10,8
: 4 dumbbell tricep kick backs 3x10,8,8

forearms: 1 standing wrist curls 3xmax
: 2 standing reverse grip wrist curls 3xmax
: 3 hanging from chin bar 1xfalure


August 8th 06 Day 1 shoulders & lats

1 dumbbell military press: warm-up set 15x50 2nd 8x80 3rd working set 7x100 4th 110x4
2 wide-grip chin-ups: 3x12,10,close grip + 25lbs x6
3 barbell military press: 8x95 2nd 4x115 3rd 8x85
4 wide grip lat pull-downs: warm-up set 90x10 2nd 120x8 3rd 165x8

comment: very good day I felt strong and kept good form. On a side note I should have only done three sets on dumbbell military press, 100lbs wasn’t nearly enough weight, I was at seven reps when I could have easily done 8-10 thinking I should bump up the weight I stopped witch made me just weak enough to make 110lbs a little on the heavy side, I figure if I only do three sets and make my third one 110 I’m hopping to get at least 6-8 reps for next day.




August 11th 06 Day 8 arms

1 sitting dumbbell bicep curls: warm-up set 10x60 2nd 8x70 3rd 8x90
2 sitting dumbbell tricep extension: warm-up set 12x40 2nd 5x10 3rd 7x75
3 standing e-z bar bicep curl: warm-up set 10x70 2nd 8x70 3rd 4x100
4 incline e-z bar skull crushers: warm-up set 10x50 2nd 8x70 3rd 7x90

comment: good workout, I didn’t think I would be to strong today but I ended up setting some new records.

[EliteLift]

oh yeah i almost for got i'm 17yrs old, male 5'11 and 155lbs and would like to be closer to 200lbs witch mean i have a lot of work to do!

[EliteLift]

august 13th legs and abs

barbell squat: warm-up 10x135lbs, 2nd 8x155lbs, 6x175 way to light

deadlift: warm-up 15x135lbs, 2nd 8x185lbs, 3rd 6x235lbs abit to light aswell

leg press: warm-up 10x180lbs, 2nd 8x270lbs, 3rd 6x500lbs i'm thinking because of the angle on the leg press i'm not lifting 100% of that 500lbs but thats how many plates i used.

lying hamstiring curls: 3x10 45lbs for some reason my calf went into a muscle spasam on my 3rd set and really hurts wich is odd cause i haden't done any calf work yet wich is so i get it a few minutes and it finally relaxed

quad extension: warm-up 10 x140, 8x160, 6x230

standing wieghted calf raises: 3xfailure + 90lbs for some reason my one calf is not feelinng quite right so i stopped workin them and moved onto abs

decline crunches 3xfailure unfortunatly today i had limited time cause my family is going out of town for a reunion so i'm forced to cut my workout short

next day: i'm really glad i stopped my calf work when i did, my one calf is very sore and not in a good way and i'm kindof limping around a bit.

got back into town on the 16th time to get back to the gym!

[EliteLift]

well todays workout was really good (chest upperback/traps) i also tryed that body fat calculator that welch503 gave to gunner thses are the results and i hop its somewhat close to being right cause i like what it say lolYour weight is: 155 pounds

Your sex is: Male

Your Body Fat percentage is: 4

Your Lean Body Mass is: 149 pounds

Your 'Ideal' weight is: 171 pounds

Your activity factor is: 0.83

Your recommend blocks per day are: 17 (127 grams of protein)


flat dumbbell benchpress: warm-up 10x90lbs, 2nd 8x100lbs, 3rd 3x140lbs 15seconds after my 3rd i did 6x120lbs

flat barbell benchpres: 10x90lbs, 2nd 7x135

decline dumbell benchpress: 10x90lbs, 2nd 4x130lbs

forget propername will find out and add

bentover one arm dumbbell rows: warm-up 10x40lbs, 2nd 8x50lbs, 3rd 6x70lbs

t-bar rows: 1st 10x45lbs, 2nd 5x115

wide grip cable rows: 10x90lbs, 2nd 6x130lbs

incline bench dumbbell back flys:20lbs to failure, 2nd 10x10lbs, no weight static hold about one minute. i'v seen some other people in the gym doing the so i thought i would try them i had no idea it would be so hard i'm defainatly going to have to get better at these>

behind back barbell shrugs only instead of just shruging you pull your elbows up to the roof: 1st 10x90lbs, 2nd 8x110

barbell shrugs: 1st 12x135, 2nd 8x185lbs, 3rd 135lbs to failure

cable machine fly's: 10x90lbs, 2nd 8x110, 4x140

back fly/chest fly machine: back fly's 90lbsx10, 2nd 8x120lbs, 6x135lbs.

back fly/chest fly maching: chest fly's 8x150lbs, 8x185lbs, 4x210lbs

fist push-ups 1xfailure i think i only got about 18 i was really tired at this point

15minute full body stretch

end of workout