My Fitness Journal - Page 9

gcs118 · 29-Aug-04, 01:57 PM

Workout routine for the next 4 weeks.
Legs, Chest (New Program), Back/Biceps, Off, Shoulders/Triceps, Chest/Abs, Off

The workouts are listed by day, and separated with a space for each week, 1, 2, 3, or 4. Feedback would be great, I plan to start this tomorrow. Chest day 2 is supplemental, a lighter day, and ab work will be random, for how much I feel like pretty much.

LEGS
Squats 3x6
Calf Raises 3x12
Straight Leg Deadlifts 3x6
Leg Press 3x6

Squats 3x6
Calf Raises 3x12
Good Mornings 3x6
Hack Squat 3x6

Squats 3x6
Straight Leg Deadlifts 3x6
Dumbbell Lunges 3x6
Leg Press 3x6

Squats 3x6
Calf Raises 3x12
Good Mornings 3x6
Hack Squat 3x6

CHEST (PROGRAM)
Bench Press 12x90, 12x90, 10x95
8x105, 8x105, 10x95
Incline Dumbbell Press 3x6
Flyes 3x6
Decline Press 3x6

Bench Press 10x85, 8x105, 6x120,
4x135, 8x100
Incline Press 3x6
Dumbbell Press 3x6
Incline Flyes 3x6

Bench Press 8x110, 5x120, 3x130,
1x150, 1x150, 5x120
Incline Dumbbell Press 3x6
Flyes 3x6
Decline Press 3x6

Bench Press 3x140, 3x140, 3x145
Incline Press 3x6
Flyes 3x6
Decline Press 3x6

BACK/BICEPS
Deadlifts 3x6
Hyperextensions 3x12
Pull Ups 2x10
Dumbbell Curls 3x6

Deadlifts 3x6
Bent Over Rows 3x6
Barbell Curls 3x6
Hammer Curls 3x6

Deadlifts 3x6
Hyperextensions 3x12
Pull Ups 2x10
Dumbbell Curls 3x6

Deadlifts 3x6
Bent Over Rows 3x6
Barbell Curls 3x6
Hammer Curls 3x6

OFF

SHOULDERS/TRICEPS
Military Press 3x6
Front Dumbbell Raise 3x8
Upright Rows 3x6
Skull Crushers 3x6
Seated Tricep Extension 3x6

Arnold Press 3x6
Dumbbell Side Lateral 3x8
Dumbbell Shrugs 3x6
Close Grip Bench Press 3x6
Dips 2x10

Military Press 3x6
Front Dumbbell Raise 3x8
Upright Rows 3x6
Skull Crushers 3x6
Seated Tricep Extension 3x6

Arnold Press 3x6
Dumbbell Side Lateral 3x8
Dumbbell Shrugs 3x6
Close Grip Bench Press 3x6
Dips 2x10

CHEST/ABS
Bench Press 3x3
Incline Press 2x10
Incline Flyes 2x10

Bench Press 4x4
Incline Dumbbell Press 2x10
Decline Press 2x10

Bench Press 5x5
Flyes 2x10
Dumbbell Press 2x10

Bench Press 3x10
Incline Press 2x10
Decline Press 2x10

OFF

gcs118 · 30-Aug-04, 05:51 PM

LEGS, Monday, August 30, 2004
Squats 6 x 205 lbs, 6 x 215 lbs, 6 x 225 lbs
Calf Raises 12 x 195 lbs, 12 x 205 lbs, 12 x 215 lbs
Straight Leg Deadlifts 6 x 125 lbs, 6 x 135 lbs, 6 x 145 lbs
Leg Press 6 x 270 lbs, 6 x 290 lbs, 6 x 320 lbs

Notes: Great workout. First time not using any padding on the barbell for squats and calf raises. Little sore, but felt good. Leg press was weak as a result of heavy squatting...but I don't mind, it's just there to finish off the workout, not for a PR or anything.

laura817 · 30-Aug-04, 11:13 PM

gcs118 -- Your routine looks solid. A couple of things I might suggest if you don't mind is periodically you might want to change the exercise routinely by introducing a new exercise or changing the orders of the exercise around. By doing this, your body will not get too adapt to a certain exercise.

As long as you keep shocking your body with different loading parameters such as varying intensity or forced reps, you will make great progress. Good luck!

:

gcs118 · 31-Aug-04, 07:48 AM

Good advice laura, I had just considered mixing up rep schemes every 4 - 8 weeks after Klinger introduced me to the bench plan, but I hadn't even thought of simply rearranging what exercise comes first and mixing that order up each day. I usually do add/subtract exercises though, I'm pretty good at that...for example, I've never done Arnold Presses or Hammer Curls, I had taken out Close Grip Bench and Dips for a few months now, etc. Thanks very much for the input!

gcs118 · 31-Aug-04, 08:28 PM

CHEST, Tuesday, August 31, 2004
Bench Press 12 x 95 lbs, 12 x 95 lbs, 10 x 100 lbs, 8 x 110 lbs, 8 x 110 lbs, 10 x 100 lbs
Incline Dumbbell Press 6 x 40 lbs, 6 x 45 lbs, 5 x 50 lbs
Dumbbell Flyes 6 x 30 lbs, 6 x 30 lbs, 6 x 30 lbs
Decline Press 6 x 115 lbs, 6 x 115 lbs, 5 x 115 lbs

Notes: Bench was damn tiring! Holy crap. I upped each set by 5 lbs to make it harder. Incline DBs went well, ALMOST got 6 x 50 lbs. Flyes hurt, but pounded that out. Decline upset me, I can usually do 135 lbs easy for 6, but I was too tired. I didn't even finish the last set of 6 x 115 lbs so I didn't leave the gym happy even though it was a decent workout. Oh well, better luck next time. I think the new bench plan will do me good though. My tris hurt...

Andrea · 01-Sep-04, 07:45 AM

The bench was hard but you upped the weight and went through with it. That's awesome!! You'll always have your days. Some work-outs will be better than others but keep your head up and the motivation going.

gcs118 · 01-Sep-04, 05:58 PM

BACK/BICEPS, Wednesday, September 1, 2004
Deadlift 6 x 220 lbs, 6 x 230 lbs, 6 x 240 lbs
Hyperextensions 12 x 30 lbs, 12 x 30 lbs, 12 x 30 lbs
Dumbbell Curls 6 x 35 lbs, 6 x 40 lbs, 3 x 45 lbs
Pull Ups 7, 5

Notes: Deadlifts felt heavy for first 2 sets. I usually do 10 reps of the bar and one set of 8 reps at 135 lbs for a warmup. I might do a heavy low rep warm up set to get pumped. 240 lbs didn't feel so bad, but they all worked my lower back good, more so than usual. Maybe it was sore from yesterday? Hyperextensions burned like no other. Wow. I was shocked to be at 45 lbs on DB curls already. The reps are for each arm obviously. I'm glad to see my left can keep up with my right arm now! Finally, I was exhausted by the time pull ups came.

Klinger · 02-Sep-04, 04:48 AM

That first week of bench training is surprisingly draining. The weight doesn't look like much but you get some serious hypertrophy with atll those seets and reps.

Nice job on the 240 DL and the 45 curls. Your strength has really shot up in the last couple of months. Keep plugging away.

gcs118 · 02-Sep-04, 07:18 AM

Thanks Klinger. Like you I'll have to really watch my form on deadlifts as the weight gets up there. They worked my lower back more than usual, but I'm hoping it was a one-time deal and that there is no flaw in my form. Guess we'll find out in the next couple weeks. Anyway, yeah that first week of bench is exhausting! It wanted me to start with 90 lbs, but that would've just been a hassle with all the plates so I tossed on 95 lbs instead. Boy was I wishing I had kept the original weight by the time I was done haha.

Is each bench session that difficult? I know there is one more longer one and then two more heavier workouts.

Klinger · 02-Sep-04, 10:45 AM

Quote:

Originally Posted by gcs118

Thanks Klinger. Like you I'll have to really watch my form on deadlifts as the weight gets up there. They worked my lower back more than usual, but I'm hoping it was a one-time deal and that there is no flaw in my form. Guess we'll find out in the next couple weeks. Anyway, yeah that first week of bench is exhausting! It wanted me to start with 90 lbs, but that would've just been a hassle with all the plates so I tossed on 95 lbs instead. Boy was I wishing I had kept the original weight by the time I was done haha.

Is each bench session that difficult? I know there is one more longer one and then two more heavier workouts.

The lower volume is easier, but the heavier weight makes it harder. So the intensity stays the same but the duration dips.

gcs118 · 02-Sep-04, 07:02 PM

SHOULDERS/TRICEPS, Thursday, September 2, 2004
Military Press 6 x 75 lbs, 6 x 85 lbs, 3 x 95 lbs
Front Dumbbell Raise 6 x 20 lbs, 8 x 20 lbs, 8 x 20 lbs
Skull Crushers 6 x 65 lbs, 6 x 70 lbs, 6 x 75 lbs
Upright Rows 6 x 75 lbs, 6 x 80 lbs, 5 x 85 lbs

Notes: Meant to take a day off, this was supposed to be Friday. I realized this too late, so the workout wasn't ideal. Damn!

**.V.** · 02-Sep-04, 08:18 PM

Not a bad workout, the extra work probably won't hurt IF you get your rest next time.

gcs118 · 02-Sep-04, 09:21 PM

Yes I pretty much agree welch, I'm taking Friday off and I'm gonna have very low volume Saturday followed with Sunday off so I'm ready for a great lifting week. I think that will work out just fine.

gcs118 · 02-Sep-04, 09:27 PM

Andrea... just wanted to let you know I will probably not be running as soon as planned. I know you had asked and were interested in my running, but at the moment I am eating like mad trying to bulk up. I have been eating tons and I'm not sure if I could eat enough to cover running as well, but I may fit it in here or there. So what I'm saying is I won't seriously take it up again until next spring probably. Sorry to disappoint, I know I had said earlier I would get into it again soon : /

gcs118 · 04-Sep-04, 09:35 AM

SUPPLEMENTAL CHEST/ABS, Saturday, September 4, 2004
Bench Press 3 x 135 lbs, 3 x 135 lbs, 4 x 135 lbs
Incline Press 10 x 100 lbs, 10 x 100 lbs
Incline Flyes 10 x 25 lbs, 10 x 25 lbs
Crunch Machine 10x 180 lbs, 10 x 200 lbs
Oblique Machine 10 x 100 lbs, 12 x 80 lbs

Notes: 135 lbs was too light for a 3x3, but I didn't have a spotter so I didn't really want to push myself. Otherwise, nice and easy light workout.

Diet Notes: What's up with this?! haha I've been trying to gain weight. For over 2 weeks I've been eating EXCESSIVELY. For example, normally I might have a chicken sandwich, snack, and drink. I've been having a chicken sandwich, cheeseburger, fries, pudding and 2 milks. And I force myself to eat inbetween meals. I eat crap like chips and cookies just because I want to gain weight for bulking. I've gone up 3 lbs over the course of all this eating in 2-3 weeks! What gives?! So frustrating lol.