Plucas' Journal

[Plucas8916]

Thanks, Did you read the update about the ***'s ? Or did you post before I put that up?

[MonStar]

I posted before you put that up.

[Plucas8916]

Tommorow I get to use my new machine that has Lat Pulldown, a low cable, and a fly machine + leg extension on it.. I cant Wait :-D Because its back/bicep day, And this will be my first time doing Lat pulldowns. (I am excited) So anyways, I'll post how it goes tommorow.

[Plucas8916]

Back/Bicep Day (8/30):
(THE New ROUTINE)

Back:
Wide Grip Pullups 3x8 (10 lbs Weighted) 1st- 8, 2nd - 6, 3rd - 5
Lat Pulldowns 2x8 50- 8 (Realized thats not enough weight) 60- 8 ***
Arnolds 1x8 (each db) 40 - 6
Bent Over Rows 1x8 130- 7 (Before bad form)
Cable Rows 1x8 75- 8 ***
Cable Rows (Elbows Out) 1x8 70- 8 ***
BB Shrugs 1x8 95- 8 ***
DB Shrugs 1x8 (each) 40- 8 ***

Biceps:
Standing BB Curls 2x8 95- 6, 95- 5
Preacher Curls 2x8 85- 7, 85- 6
DB Curls (each) 40- 4 (wow)
EZ Bar Curls 1x8 50- 7

My Biceps were KILLED after this, but my back isn't completely feeling it, next week I'll bump all the exersices with *** weight up. Also I am in the process of adding a day for legs + abs with exersices I can do in my garage, but I get my license on tues. so I will be able to drive to the YMCA and do squats/deadlifts/leg press there. So that will be nice.

[Plucas8916]

I am going to switch most exersices that are compound and have more than 2 sets down to 6 reps, 6 reps or 6 reps, 5 reps and then move the weight up 5 lbs, so tommorow when I bench I will be going for 2x6 of 175. Woohoo -- This desicion made thanks to Alex(AJ)

[Plucas8916]

Ok, The Routine has been perfected.. I love everything except doing dips with a bookbag... that has to go, WEIGHT BELT is needed. Well anyways I changed some things to 6 reps, kept others at 8, and since I had my dad spot me I only kept him out there for 3 sets of bench.

Chest/Tricep Day (9/1):

Chest:
Bench Press 2x6 175- 6, 175-5 *** (?)
Decline Press 1x7 160- 4 (Wow..)
Incline DB Press 1x8 (each DB) 50- 8
Machine Flyes 1x8 70- 8 ***
DB Bench Press 1x8 (each) 45- 8 (Had no spot, so couldn't do more)

Triceps:
Dips 2x6 (BW + 35lbs) 1st- 5, 2nd- 6
Tricep Pulldowns 1x8 35- 8 ***
DB Tricep Extensions 1x8 (each) 25- 8 ***
Pullovers -- Couldn't do, No one to hand DB to me

Ant. Delt:
Military Press 1x8 70- 8 ***

*** = Move up 5lbs next week.

I did a new warm up today, I liked it a lot:
Warmup:
Bench Press - Half of 1st set weight + 5lbs (break between this and next)
Tricep Pulldowns 1x8 15 (Then went straight to next exersice, no break)
Machine Flyes 1x8 15 (break between this and next.)
Pullovers 1x8 35

Well I was very pleased with todays workout, and I didn't even take Creatine after the last time I worked out so..

(My dad had to helped me 5th rep, second set of benching but he says I got it myself- So I guess I'll move to 180 next week)

[Plucas8916]

Back/Bicep Day (9/3):

Back:
Wide Grip Pullups (Did Slowly) 3x8 (+10lbs) 1st - 6, 2nd - 5, 3rd- 4
Lat Pulldowns 2x6 75-6 75-6 ***
Arnolds 1x8 35lbs- 5
---Didn't do Bent Over Rows, Wasn't the best day---
Cable Rows 2x6 90-6 90- 6 ***
Cable Rows (Elbows Out) 1x8 80- 8 ***
Machine Rows 1x8 80- 8 ***
BB Shrugs 1x8 115- 8 ***
DB Shrugs 1x8 45- 8 ***

Biceps:
Standing BB Curls 2x6 100- 5, 100- 4
Preacher Curls 2x6 90- 5, 90- 4
EZ Bar Curls 1x6 50- 6 ***

Anything with *** = Move up 5 lbs.
Also with all DB weights, I was including the DB handle as 5lbs in some exerscies and not in others so it confused me, So all my DB weights might go down, Thats why. I could feel the lat pulldown more this week, I still need to add more weight to it so I cant get all my reps done... I'm still slipping into this whole new program I have, In 2 days I'll be benching two sets of 180.. hurray.

New Warmup:
Standing Curls - 1x8 - Bar
Lat Pulldown - 1x8 - 25lbs

[Plucas8916]

Today was good. I am happy.haha

Chest/Tricep Day (9/5):

Chest:
Flat Bench Press 2x6 180- 4, 180- 3
Decline Press 1x7 155- 6
Incline DB Bench 1x8 45- 7
Machine Flyes 2x6 75- 6, 75-6 ***
DB Bench 1x8 45- 8 ***

Triceps:
Dips 2x6 (B.W. + 35lbs) 1st - 6, 2nd - 6
Tricep Pulldown 2x6 45- 6, 45- 6 ***
DB Tricep Extensions 1x8 30- 6

Ant. Delt:
Military Press 1x8 75- 8 ***

***= Move up in weight.
I am almost completely settled in this new workout routine and almost have all my weights/exersices strait. I think I might actually be sore tommorow. Hurray.

[Plucas8916]

I think I am dropping Bent Over Rows completely.. Descion is not made yet though.

[Plucas8916]

Back/Bicep Day (9/7)

Back:
Wide Grip Pullups 3x8 (+10lbs) 1st- 7, 2nd- 5, 3rd- 4
Lat Pulldowns 2x6 85- 6, 85-6 (Nothing to hold down legs, quite hard)
Arnolds 1x8 35- 6, (I was told to drop these, so I am)
Bent-Over Rows 1x6 115- 6
Cable Rows 2x6 100- 6, 100-6 ***
Cable Rows (Elbows Out) 1x8 90-7
BB Shrugs 1x8 120- 8 ***

Biceps:
Standing BB Curls 2x6 100- 5, 100- 3
Preacher Curls 2x6 90- 5, 90- 4
EZ Curls 1x6 55-6 ***

*** = I need to move up.
I want to keep my bent over rows the same, because they are easy for my big muscles but jsut seem hard in other areas

[Plucas8916]

I get to BENCH tommorow. Sorry I am excited. Woohoo.

[Plucas8916]

Wow am I late on this.... hahaha My girlfriends birthday was the 8th, and my family went out to dinner with her on Friday, Then I took her out on Saturday, then I went and ate with her + her parents on Sunday.... Fun, Then after that I've just been lazy, so heres all my workouts:

Chest/Tricep Day (9/9)

Chest:
Flat Bench Press 2x6 180- 5, 180-3
Decline 1x7 155-7 ***
Incline DB Press 1x8 45- 6
Machine Flyes 2x6 80- 6, 80-6 ***

Triceps:
Dips 2x15 (+10lbs) 1st- 11, 2nd - 8 (Hardly 2 sec. break between, Fast reps)
Triceps Pulldown 2x6 50- 6, 50- 6
DB Tricep Extensions 1x8 -- Skip

Ant. Delt:
Military Press 1x8 80- 6

*** = Move up in weight

[Plucas8916]

Back/Bicep Day (9/11):

Back:
WideGrip Pullups 3x8 (+10lbs) 1st- 6, 2nd- 5, 3rd- 3
Lat Pulldown 2x6 80- 6, 80-6
Cable Rows 2x6 105- 6, 105-6 ***
Cable Rows (Elbows Out) 1x8 90- 7
Bent Over Rows 1x6 115- 6
BB Shrugs 1x8 125- 8 ***
DB Shrugs 1x8 55- 8 ***

Biceps:
Standing BB Curls 2x6 100- 5, 100- 4
Preacher Curls 2x6 90- 6, 90- 4
EZ Curls 1x6 55- 6 (Oops, Should have been 60..) ***

*** = Move up in weight

[Plucas8916]

Chest/Tricep Day (9/13):

Chest:
Flat Bench Press 2x6 180- 5, 180-3
Decline Bench Press 1x7 160-5
Incline DB Press 1x8 50- 5
Machine Flyes 2x6 85- 6, 85- 6 ***
DB Bench 1x10 40- 10

Triceps:
Dips 2x10 (+10lbs) 1st- 10, 2nd- 10 (Need a dip belt)
Tricep Pulldown 2x6 50- 6, 50- 6 ***
DB Tricep Extension 1x8 30- 5

Ant. Delt:
Military Press 1x6 85- 6

***= Move up in weight

I am suprised my bench still hasn't gone up, I've been sore after every workout, I wonder whats wrong.

[Plucas8916]

LEG DAY! (9/14) !!!!!!!!!:

I FINALLY ADDED A LEG DAY, I drove out to the YMCA, got a guy to help me, he showed me how to do squats proper form, and leg press, and the rest I could do, So these are some pretty sad weights considering I can rep 180 on bench, but I just started, and was playing around.

Leg Sled 3x6 200- 6, 220- 6, 250- 6
Squats 3x6 105- 6, 105- 6, 105 -6
Calf Press 3x6 150-6, 170- 6, 190-6
Leg Extensions 2x6 60- 6, 70- 6
Calf Raises 2x6 105- 6, 145- 6

I still am not sure what my weights will be, I think next time I will do, In this order: (Same weight on each exersice)

Leg Sled 2x6 (260)
Squats 2x6 (110)
???? <------------------- Deadlifts? Or would those be a back day exersice?
Leg Extensions 2x6 (70)
Leg Curls 2x6 (50) ?
Calf Raises 2x6 (200)
Calf Press 2x6 (210)

I have typed like this and the past 3-4 posts all today (the 16th, I'm bein lazy) MY LEGS ARE STILL SORE, I couldn't workout yesterday they were so sore, just trying to walk/get up stairs, get out of chairs = SUPER hard work.