| Online Journals Keep an online workout journal so we can all learn and share ideas. Sub forum: Progress Pictures |
Registered Members don't see these ads. Register now it's free!
01-Oct-04, 04:14 PM
|
#181
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,347
|
SHOULDERS/TRICEPS, Friday, October 1, 2004
Military Press 10 x 45 lbs, 6 x 75 lbs, 6 x 85 lbs, 6 x 95 lbs
Front Dumbbell Raise 8 x 15 lbs, 8 x 15 lbs, 8 x 20 lbs
Skull Crushers 6 x 30 lbs, 6 x 70 lbs, 6 x 75 lbs, 4 x 80 lbs
Upright Rows 6 x 80 lbs, 6 x 85 lbs, 6 x 90 lbs
Dips 7, 7
Notes: Finally got all reps on MP! Blew upright rows away too! Great workout!
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
|
|
|
|
02-Oct-04, 10:47 AM
|
#182
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,347
|
SUPPLEMENTAL CHEST/ABS, Saturday, October 2, 2004
Bench Press 10 x 45 lbs, 8 x 95 lbs, 6 x 135 lbs, 3 x 150 lbs, 3 x 155 lbs, 3 x 160 lbs
Incline Press 10 x 105 lbs, 10 x 105 lbs
Incline Flyes 10 x 25 lbs, 10 x 25 lbs
Barbell Curls 8 x 65 lbs, 3 x 85 lbs, 6 x 75 lbs
Abs
Notes: Triceps still very sore for bench today. Tried out BB curls on fresh biceps. The 8 x 65 was very slow and controlled. Good overall workout.
|
|
|
|
|
03-Oct-04, 10:21 AM
|
#183
|
|
Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
|
Military press is looking good. Bet it feels nice to slap on a couple 25s instead of all those 10s and 5s. And 160x3 on the bench isn't shabby, either.
I ran into the same sore tris problem you are with that split. Maybe move shoulders to the beginning of the weekor cycle, then follow it with legs, chest/tris, back/bis. Just a random thought. It's something I plan to do when I go back to that split.
PS: You still bulking?
|
|
|
|
|
03-Oct-04, 01:10 PM
|
#184
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,347
|
I don't think for the most part sore tris will affect my supplemental chest day because after all, it is a light chest day, so I'm not too worried about that. I've been thinking of changing the days though, because deadlifts are 2 days after squats which isn't ideal really. I dunno though, not a major priority really right now.
I am still bulking, but not so much anymore. I've cut calories a bit. For example, I'll cut out the fries or cookie at lunch instead of going for the extra calories there. I hate having this extra body fat. I might start cutting soon and try to just eat at maintenance level. I'll probably start to run 1 or 2 times a week sometime in the near future. |
|
|
|
|
04-Oct-04, 06:49 PM
|
#185
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,347
|
LEGS, Monday, October 4, 2004
Squats 12 x 45 lbs, 12 x 135 lbs, 10 x 185 lbs, 6 x 225 lbs, 8 x 205 lbs, 12 x 155 lbs
Single Leg Seated Calf Raise 10 x 45 lbs, 10 x 45 lbs, 15 x 35 lbs
Good Mornings 6 x 120 lbs, 6 x 130 lbs, 6 x 140 lbs
Hack Squat 6 x 140 lbs, 6 x 150 lbs, 6 x 160 lbs
Notes: Tried something different on the squats today instead of my usual heavy 3 x 6 routine. Also tried something new for calves. GMs felt pretty good. I hate hack squat form, it always hits my legs/butt and pulls my shorts up. And the damn bar rolls when I set it down. Oh well, I'll deal with it. |
|
|
|
|
05-Oct-04, 04:25 PM
|
#186
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,347
|
CHEST, Tuesday, October 5, 2004
Bench Press 10 x 100 lbs, 8 x 115 lbs, 6 x 135 lbs, 4 x 155 lbs, 8 x 115 lbs
Incline Press 6 x 120 lbs, 6 x 130 lbs, 5 x 140 lbs
Dumbbell Press 6 x 45 lbs, 6 x 50 lbs, 6 x 55 lbs
Incline Flyes 6 x 30 lbs, 6 x 30 lbs, 6 x 30 lbs
Abs
Notes: Still on track with week 2 of the 4 week benching program. Good workout overall.
|
|
|
|
|
06-Oct-04, 05:14 PM
|
#187
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,347
|
BACK/BICEPS, Wednesday, October 6, 2004
Deadlift 6 x 155 lbs, 6 x 225 lbs, 6 x 245 lbs, 6 x 255 lbs, 6 x 265 lbs
Dumbbell Bent Over Rows 10 x 35 lbs, 6 x 50 lbs, 6 x 55 lbs, 6 x 55 lbs
Hammer Curls 6 x 30 lbs, 6 x 35 lbs, 5 x 40 lbs
Dumbbell Curls 7 x 35 lbs
Notes: I've started to set the weight on the ground for a split second on the deadlifts so I can let it down a little quicker. I used to lower it until it barely touched the ground, then back up. Now I set it down fully before continuing. Never done DB BORs so I gave it a shot. Focused on squeezing and holding up top. Couldn't do BB curls so I just did one set of DB curls after my hammers. Good workout overall.
|
|
|
|
|
07-Oct-04, 04:27 PM
|
#188
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,347
|
CARDIO, Thursday, October 7, 2004
Run (Outdoor Track) 1/2 mile warm up at jog, 1 mile 6:51 |
|
|
|
|
08-Oct-04, 05:11 AM
|
#189
|
|
Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
|
Quote:
|
Originally Posted by gcs118
Notes: I've started to set the weight on the ground for a split second on the deadlifts so I can let it down a little quicker. I used to lower it until it barely touched the ground, then back up. Now I set it down fully before continuing.
|
I do this too - I think it's almost imperative with heavier weight to reset for a split second. It helps you keep good form, too, I think.
Sawy that you did some running. Pretty good mile time. But I think I remember you saying you ran track, so that's not surprising to see that you got some kick.  : |
|
|
|
|
08-Oct-04, 06:48 AM
|
#190
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,347
|
Quote:
|
Originally Posted by Klinger
Sawy that you did some running. Pretty good mile time. But I think I remember you saying you ran track, so that's not surprising to see that you got some kick. : |
Yeah I'm used to running under 6. Granted today I hadn't ran in a long time and I wasn't pushing myself 100%...still I'm happy with the time. |
|
|
|
|
08-Oct-04, 12:26 PM
|
#191
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,347
|
SHOULDERS/TRICEPS, Friday, October 8, 2004
Arnold Press 10 x 20 lbs, 6 x 35 lbs, 6 x 40 lbs, 6 x 45 lbs
Dumbbell Side Lateral 6 x 20 lbs, 8 x 15 lbs, 8 x 15 lbs
Close Grip Bench Press 6 x 110 lbs, 6 x 120 lbs, 6 x 130 lbs
Dumbbell Shrugs 6 x 65 lbs, 6 x 70 lbs, 6 x 75 lbs |
|
|
|
|
09-Oct-04, 10:45 AM
|
#192
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,347
|
LIGHT CHEST/ABS, Saturday, October 9, 2004
Bench Press 10 x 45 lbs, 8 x 115 lbs, 4 x 150 lbs, 4 x 150 lbs, 4 x 150 lbs, 4 x 150 lbs
Incline Dumbbell Press 10 x 40 lbs, 10 x 45 lbs
Decline Press 10 x 120 lbs, 10 x 130 lbs
Abs
Dumbbell Curls 15 x 30 lbs, 12 x 25 lbs
Notes: 4x4 at 150 lbs wasn't as difficult as I imagined it would be. Threw in some DB curls in an attempt to make some gains on my biceps because after back they don't get much attention really. Good workout overall.
Side Note: I weighed myself today and I am around 166 lbs. Since I don't like the extra body fat I've accumulated, I'm going to cut to the level where I am satisfied. I will do this slowly, not all of a sudden because I have time.
Last edited by gcs118; 09-Oct-04 at 10:49 AM.
|
|
|
|
|
11-Oct-04, 08:27 PM
|
#193
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,347
|
LEGS, Monday, October 11, 2004
Squats 10 x 135 lbs, 10 x 185 lbs, 8 x 205 lbs, 8 x 215 lbs
Straight Leg Deadlifts 6 x 140 lbs, 6 x 150 lbs, 6 x 160 lbs
Calf Machine 10 x 180 lbs, 10 x 200 lbs, a lot x 160 lbs
Notes: Really pinched for time so I cut out a lot and changed some stuff. This took 20-30 minutes only.
|
|
|
|
|
12-Oct-04, 04:57 PM
|
#194
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,347
|
CHEST, Tuesday, October 12, 2004
Bench Press 10 x 45 lbs, 8 x 120 lbs, 5 x 135 lbs, 3 x 150 lbs, 3 x 170 lbs, 2 x 170 lbs, 5 x 135 lbs
Incline Dumbbell Press 6 x 50 lbs, 6 x 55 lbs, 4 x 60 lbs
Flyes 6 x 30 lbs, 6 x 35 lbs, 4 x 40 lbs
Decline Press 6 x 135 lbs, 6 x 135 lbs, 6 x 155 lbs
Abs
Notes: Bench routine called for 1 x 170 lbs twice, but my spots always push me further than 1 rep haha. Great day overall. |
|
|
|
|
13-Oct-04, 11:16 AM
|
#195
|
|
Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
|
Bench is looking great - 170 for reps already. You have whizzed right past me. Maybe I should get back on that program!
Incline DB is looking strong, too. |
|
|
|
 |
|
|
Tags
|
| active recovery, added sugar, added weight, adding mass, alternating curls, arnold press, arnold presses, assisted pull, assisted pullups, awesome workout, balanced meal, balanced meals, bar pulldowns, bar rows, barbell curl, barbell curls, barbell press, barbell row, barbell rows, barbell shrug, barbell shrugs, basic exercises, behind head, bell curls, bell press, bench max, bench press, bench presses, bench routine, bicep workout, blood flow, blood flowing, body builder, body builders, body exercise, body fat, body guessing, body routines, body split, body weight, body workout, bodyweight exercises, box squats, brisk walk, brisk walking, bruce lee, building muscle, bulking phase, butter sandwich, cable crunch, cable crunches, cable pull, cable push, cable pushdown, cable row, cable rows, calf machine, calf press, calf presses, calf raise, calf raises, calorie dense, canned tuna, cardio routine, cherry pickers, chest area, chest exercise, chest exercises, chicken breast, chicken legs, chicken sandwich, clean eating, compound exercise, compound movement, compound movements, concentration curls, conventional deadlift, conventional deadlifts, core strength, counting calories, creatine supplementation, crunch machine, curl bar, currently eating, currently weigh, cut calories, decent workout, decline bb, decline bench, decline crunch, decline sit, decline situps, deep squat, delt raises, diamond push, digestive system, digital camera, dip machine, distance runner, distance running, double overhand, drop weight, dumbbell curl, dumbbell curls, dumbbell fly, dumbbell flyes, dumbbell incline, dumbbell press, dumbbell presses, dumbbell row, dumbbell shoulder, dumbbell shrugs, dumbell curl, dumbell curls, early morning, exercise routine, extra fat, extra muscle, fall asleep, farmers walk, fast food, felt heavy, felt strong, fitness test, flat bench, flat bench press, flat press, floor presses, flutter kicks, gain muscle, gain weight, gaining strength, gaining weight, gotta eat, grilled chicken, grip bench, grip bench press, grip chin, grip chins, grip lat, grip pull, grip pulldown, grip pulldowns, grip strength, grip training, grow muscle, hack squats, hammer curl, hammer curls, hammer str, hang cleans, hanging leg, hanging leg raises, head press, healthy eating, healthy foods, healthy lifestyle, heart rate, heavy bag, heavy bench, heavy compound, heavy deadlifts, heavy deads, heavy lifts, heavy squats, heavy stuff, heavy weights, heavy workout, high calorie, high protein, high pull, high weight, higher rep, higher volume, higher weight, higher weights, hill sprints, hip flexor, hip flexors, holy cow, hook grip, hours sleep, hours straight, human body, ice cream, | |
