My Fitness Journal - Page 21

gcs118 · 08-Dec-04, 04:39 PM

LEGS, Wednesday, December 8, 2004
Squats 10 x 45 lbs, 10 x 135 lbs, 6 x 185 lbs, 8 x 225 lbs, 8 x 225 lbs, 8 x 225 lbs
Calf Raises 12 x 255 lbs, 12 x 265 lbs, 12 x 275 lbs
Straight Leg Deadlifts 6 x 165 lbs, 6 x 175 lbs, 6 x 185 lbs
Leg Press 6 x 420 lbs, 6 x 420 lbs, 6 x 420 lbs

Notes: Very tired today. I woke up at 3, 4 and 6am this morning. Haven't had much to eat either and I'm recovering from my cold. Just wasn't pumped at all for squats, I hate them today. Calf raises felt pretty light, always feel it in my right calf more...I guess I need to concentrate on form, I dunno. SLDLs felt pretty good. Leg press I'm surprised I got all my reps. I guess I had no other choice without a spotter. Worn out now.

gcs118 · 09-Dec-04, 08:32 PM

CHEST, Thursday, December 9, 2004
Bench Press 20 x 45 lbs, 8 x 115 lbs (CG), 8 x 135 lbs, 5 x 160 lbs
Incline Dumbbell Press 6 x 55 lbs, 4 x 60 lbs
Obliques

Notes: PISSED! PISSED!! PISSED!!!! I got 3x6 at 160 lbs last week on bench. I unracked 135 and it felt REALLY heavy. WTF. Quit after DB incline press cuz I was so mad. Did some abs and called it a night. I know I haven't been eating as much, but damn, if it affects me this much, I'd rather have a little extra body fat than lose that much strength. I haven't taken a real break since...probably July. I was going to take one next week, but I decided I'm starting right now. More food and more rest. I am not lifting for at least 5 days!

PS In the meantime I am going to rework my lifting routine. Please offer suggestions if schemes/programs worked for you that you have not seen me do. (Not like MAX-OT programs, I mean like 5x5, etc.)

Klinger · 10-Dec-04, 08:13 AM

Sorry about the downer workout. Sounds like some time off would be good. I'm considering the same thing because I've noticed a drastic falloff in my motivation. I still drag myself into the gym, but the intensity isn't where it needs to be. That's a sure sign that some R&R is in order.

**.V.** · 10-Dec-04, 09:41 AM

gcs18,

When I was hurt and forced to take a little time off - the rest did me a world of good. Came back refreshed and stronger. If you need a break - take one then come back ready to hit it hard.

gcs118 · 10-Dec-04, 10:29 AM

I'm already looking forward to lifting again with my soon-to-be-made new routine. I plan to resume next Wednesday, giving me about 6 days of rest (I'm not counting my last chest day as a lifting day.)

Klinger · 10-Dec-04, 02:43 PM

Have you already settled on a new routine? What will it look like?

gcs118 · 10-Dec-04, 03:52 PM

Quote:

Originally Posted by Klinger

Have you already settled on a new routine? What will it look like?

Not quite yet. I am considering changing my split and adding new exercises/rep schemes. Nothing is for certain yet.

gcs118 · 10-Dec-04, 07:02 PM

CARDIO, Friday, December 10, 2004
Racquetball (~30 Minutes) Hit ball around
Boxing (~15 Minutes) HIIT on the bag...went apesh*t

Notes: Wish I had deadlift today. Pure rage was coursing through my veins. This was anger/stress release bigtime!

SurfinAmy · 11-Dec-04, 09:35 AM

Quote:

Originally Posted by gcs118

Notes: My grip is pissing me off! The weight itself on deads really didn't feel bad, I didn't have much trouble getting it up...but I can hardly hold on to it! I am seriously considering getting straps only for this. I've never used any aids...no straps, no belts, not even a lift off ever for bench. I REALLY don't want to use straps, but if my grip can't keep up I might have to.

That is how I feel on BB shrugs gcs....I'm going to be doing grip work, but in the meantime learned a way to do it on the standing calf raise machine.

I'm going to start deadlifting too,

for my back and begin doing ab work regularly. I have never been doing the deadlifts. I tried it w/ 135 last week and it was very awkward for me and not used to it at all. I can't wait until grip is a problem for me on DL.

Congrats on reaching 300

:

-Amy

gcs118 · 11-Dec-04, 10:49 AM

Thank you Amy. After a few sessions of deadlifting I think you'll love it and it will feel natural. It's definitely my favorite lift now. I also plan to add BB shrugs soon and I'm sure grip will become an issue as well. You can't use the alternating grip for shrugs can you? That would seem awkward...If you find any good grip solutions (besides straps) let me know!

PS Does a place like Dick's sell chalk? I wouldn't mind giving that a shot.

gcs118 · 11-Dec-04, 11:26 AM

I used my FitDay account for once yesterday lol and I am eating only roughly 2000 calories, possibly a little less actually. This surprised me a lot. I had like 125g protein, I need more obviously, so more cottage cheese, chicken, and skim milk for me. Carbs were high...2 bagels at like 80 and 55g carbs. I think 21g sat. fat. I will cut out the butter on the bagel and that will drop significantly. I'm not bulking or cutting, just trying to gain mass. Not sure if I should eat more or less? I just thought I was eating a lot more than 2000 calories...

And I will post up my newer routine sometime today for critiquing. Please check back!

gcs118 · 11-Dec-04, 01:01 PM

NEW ROUTINE, CRITIQUE IT PLEASE (will begin Wed. 12/15/04)
-Days have been switched around, instead of legs, chest, back/biceps, rest, shoulders/triceps, extra, rest I will now do back, chest, rest, legs, shoulders, arms, rest. The arms day is mainly for adding mass for triceps, but biceps could use a good workout too.

-I made it for 2 weeks, 1 is for week 1, 2 is for week 2, then I repeat for a total of 4 weeks. Easy enough.

-EDIT- I really would like to add some olympic lifts, but I'd have no idea where to put them. I'm sure I could ask a trainer at the gym how to do them. Any ideas on how to fit some in?

Back 1
-Deadlift 3x6
-Weighted Pull Ups 3x8 (need lat work, always neglect these at the end)
-Hyperextensions 3x10
-Dumbbell Row 3x6
-Abs

Back 2
-Deadlift 3x6
-BORs 3x6 (haven't done these in forever, will start and keep with it)
-Hyperextensions 3x10
-Abs

Chest 1
-Bench Press routine (starting this again, seems to consistently help)
-Incline DB Press 3x6
-Flyes 3x6
-DB Press 3x8

Chest 2
-Bench Press routine
-Incline Flyes 3x6
-Decline Press 4x4
-Push Ups (will help out in boxing)
(no more incline press. I hate it, so I will not have to dread it anymore)

Rest

Legs 1
-Squats 10, 8, 6, 4 (new rep scheme - other suggestions welcome)
-Calf Raises 3x8 (4 less reps, going for heavier weights)
-Good Mornings 3x6
-Leg Press 2x6
-Abs

Legs 2
-Squats 8, 6, 4, 2
-Seated Calf Raises 3x8 (supposedly hits Soleus muscle well, used in calf raises and squats a bit too)
-SLDLs 3x6
-Leg Press 2x12
-Abs

Shoulders 1
-Military Press 3x6
-DB Rear Delt Raise 3x8 (no direct rear delt work before this)
-Upright Rows 3x6
-DB Shrugs 3x6
-DB Punches (for boxing)

Shoulders 2
-DB Side Lateral 3x6
-DB Shoulder Press 3x6 (no more arnold press, should be able to go heavier here)
-BB Shrugs (2x6 front, 2x6 rear, never done these before)
-DB Punches

Arms 1
-DB Curls 3x6
-Skull Crushers 3x6
-Hammer Curls 2x8
-Tricep Pressdown 2x8

Arms 2
-BB Curls 3x6
-Weighted Dips 3x6
-Preacher Curl 2x8
-Wrist Curls 4x8

Rest

gcs118 · 11-Dec-04, 03:20 PM

CARDIO/ABS, Saturday, December 11, 2004
Run/Jog 1 Mile
Abs

Klinger · 13-Dec-04, 02:21 PM

Split looks good. An arms day seems a good fit for you. I remember you saying in your journal that compounds often leave you too beat to do isolation work for your bis and tris.

Only red flag might be doing CG bench the day after a kick@ss shoulder workout. Might be better off doing CG bench every other chest day and sticking with extensions and pressdowns for tris.

gcs118 · 13-Dec-04, 02:38 PM

Quote:

Originally Posted by Klinger

Only red flag might be doing CG bench the day after a kick@ss shoulder workout. Might be better off doing CG bench every other chest day and sticking with extensions and pressdowns for tris.

Good point. I used to do CG on same day as shoulders. I'll probably give the pressdowns a whirl, they seem to hit my triceps pretty good. I've never done kickbacks though maybe they'd be good. I hate the behind the head extensions...they always nail me lol.