Plucas' Journal

[Plucas8916]

I am posting this because I always have a problem forgetting what weight I am doing on my exersices and I need a way to remeber it... hahah I guess I can make goals too.... what the heck. My first goal is to start squatting!

[Plucas8916]

Any suggestions on anything are appreciatted.

(Note: I was at the beach 2 days before and got a HORRIBLE burn, I was shaking the night of it- it was so bad, I'm still not fully recovered, The workout seemed to help the burn- but the last time I benched I got 185- 3 times and the time before that twice, So I had been moving up one rep per workout.)

Chest/Tricep Day 8/12:
Bench: 4x4 165 - 4, 185 - 2, 175 - 4, 165- 4
Decline: 2x6 145- 6, 155- 6
Inlcine DB: 2x8 45 (each) - 8, 55 - 7
DB Bench Press: 1x8 60 (each) - 8 (Thats all the db weight I have)

Dips : (Normally I put on my bookbag and put a 25 lbs weight on it, with 10 lbs of weight on my ankles, but the sunburn did not let me do that)
2x 20 Got all of them. woohoo

DB Pull overs 2x6 30lbs (Each)- 6, 35lbs - 5
DB Pullover 1x8 70lbs - 8

[Plucas8916]

Back/Biceps Day 8/14:

Back:
Wide Grip Pullups
3x__ 1st - 11 , (Add 5 lb. ankle weights) 2nd - 7, 3rd - 5
Bent Over Two-Arm Long Bar Rows
3x6 (Not Including Bar) 90 - 6, 95 - 6, 105 - 6
Bent Over Rows
2x6 115- 6, 135 - 5
Bent Over Rows (Elbows Out)
1x8 95 - 8

Biceps:
Standing Curls (BB) 3x6 80 - 6, 85- 6, 90 - 6
Preacher Curls 2x6 (Bar Not included in weight) 75 - 6, 80 - 5

I normally do 3 sets of preachers going 75,80,85. And not failing till the last rep, but today was odd and hot and I was worn out because its my first time doing biceps being back in school (So instead of waking up + Working out, I go to school 6 hours, then workout)

My Sunburn is almost Gone! :-D

[Plucas8916]

Chest/Tricep Day (8/16):

Chest:
Bench Press 4x5 165-5, 185-3, 175- 4, 165-5
Decline Bench 2x6 155-6, 165-5
Incline DB Bench 1x8 (Each DB) 55lbs- 8

Triceps:
Dips (Weighted) 1st - 7 reps 35lbs, 2nd - 5 reps 40lbs
Close Grip Bench 2x6 95-6, 105-6
DB Pullovers 1x6 65lbs- 5

[Plucas8916]

Back/Bicep Day (8/18):

Back:
Wide Grips - 1st - 11, 2nd (+10lbs) 7, 3rd (10 lbs) 4-5 (cant remeber)
Bentover 2 Arm long Bar rows 3x6 80 - 6, 90 - 6, 100-5
Bent over rows 2x6 115 - 6, 135 - 5
Bent over rows (elbows out) 1x7 75 - 7

Biceps:
Standing BB Curls 3x6 85- 6, 90- 6, 95- 5
Preacher Curls 3x6 (Bar not included) 75- 6, 80- 6, 85- 5

SUNBURN STATUS = GONE! Hurray!
I am about to add in a day after bench for Abs/Legs/Traps, I still wont be able to do squats because I dont have the equipment. I will probably do Deadlifts, Leg Extensions, Leg Curls, BB Shrugs, DB Shrugs, Weighted Situps, and Leg Raises.

[Plucas8916]

If a mod reads this, Please delete this reply. I dont know why I made it.

[Plucas8916]

Chest/Tricep Day (8/20):

Chest:
Flat Bench 4x5 165-5, 185-4 (Bar was tapped), 175- 4, 165- 5
Decline 1x6 160- 6
Incline DB (Each DB) 2x6 45- 6, 55- 6

Triceps:
Dips 2x6 (25lbs Bookbag +10lbs)-6, (27 1/2 BB + 10lbs)- 6

Next week I think I am going to bump my weight up 5 lbs and drop the last set. so I will do 3x4 170,190,170. Or I might do 3x6 170,180,165

I stopped taking Cell-Tech Creatine about 2 weeks ago, My arms havent shrunk any, but my bench press seems to be stuck. Also I was working out with like 5 guys + my girlfriend in my garage so I didn't get too much done. --- Note to self, Never do that again.

[Plucas8916]

Back/Bicep Day (8/22):

Back:
Wide Grips 2x__ 1st - 11, 2nd - 6 (After a set of super wide grips)
Super Wide Grips 1x__ 1st - 5
Bent Over Rows (Elbows Out) 2x6 75- 6, 80- 6
Bent Over Rows 2x6 120- 6, 130- 6
Bent Over 2 Arm Long Bar Rows 2x6 95- 6, 100- 6

Biceps:
Standing BB Curls 3x6 90- 6, 95- 5, 100- 4
Preacher Curls 2x7 75- 7, 80- 5

60g GNC 100% Whey Protein Shake after. I had 4 people + my girlfriend working out with me.... Took over 1 1/2 hours... wasn't very happy about that.

[Plucas8916]

Chest/Tricep Day (8/24):

Chest:
Bench Press 4x5 165-5, 185- 2 (WTF!!!) After going DOWN on weight, I changed the routine to 165+20lbs Chains - 4, 150+20lbs Chains- 5.
Decline Bench 2x6 135- 6, 150- 6
Inlince DB 1x8 45lbs (each) - 8
Flyes 1x8 25lbs (each) - 8

Triceps:
Dips 2x8 BW+35lbs - 8, BW+40lbs - 7
DB Pullovers 2x6 (each) 25- 6, 35- 5

I dont know why my bench press is going down... Maybe its because I've cycled off Creatine? I'm not really sure but I hope it goes back up. I am going to buy a Weight belt for dips, and a Tricep bar for the DB Pullovers. Hopefully that will help in bringing up the weight I do. But for now I use my book bag and put weights in it, and use DB's for the pullovers.

[MonStar]

Workouts are really looking good Pluca, nice strength and everything like that. Keep it up. Haha, crazy that you use a book bag with weight in it for dips. Hey, whatever works man! I was forced into buying a weight-belt from a local place, bought it for around $20-25 I think. Keep up the good work man. Strength looks awesome on a few exercises.

Your bench strength might have dropped because of the creatine, or maybe you didnt get enough sleep the night before, or your diet wasnt as good, etc. I have found that a lot of things can throw off my bench strength.

[Plucas8916]

Yea well the book bag is about to tear at the bottom, and my mom bought it and it was one of those "JanSport Air Rides" or whatever and was like 100 dollars so... I think a weight belt would do better. But also I am buying a new piece of equipment this week :-D :-D :-D I have a Bench and a Power/Lat tower (whatever you call it). Well I'm buying a machine with a lat pulldown and a bottom cable, and a pec deck. So that will add a WHOLE lot of exersices, So I am changing up my Chest/Tricep routine for sure- try something new out. And of course with a lat pulldown I'm going to change my back/bicep.

But heres the new plan :

Chest:
Bench Press 2x8 - Same Weight, Both Sets
Decline 1x8
Incline DB 1x8
DB Bench 1x8
Butterflyes 1x8

Triceps:
Dips 2x8 (Weighted)
Tricep Pulldown (rope) 1x8
Tricep Bar Pullovers 1x8
DB Pullovers (maybe) 1x8

And whenever I complete all 8 reps, I move the weight up 5lbs (Anything with 2 sets means the same weight for both)

I will post my Bicep/Back routine when I get it figured out.

[Plucas8916]

Also, on my bench day, I thought, Well since I never work my legs, If I do work them, My body will release more GH and my Chest/Tri's will grow better.
So I did:
Hack Squats 1x8
Leg Extensions 2x8
My quads are actually really really sore... I need to work my legs so bad. I am trying to plan out a day to add them in, I just dont have enough equipment.

[Plucas8916]

Back/Bicep (8/26):
(New Routine)

Back:
Wide Grip Pullups 3x8 All reps completed - **
Bent Over Two Arm Long Bar Rows 1x8 95- 8
Arnolds 1x8 35lbs (each DB) - 8 **
Bent Over Rows 1x8 125- 8 **
Bent Over Rows (Elbows Out) 1x8 105- 8 **

Biceps:
Standing BB Curls 2x8 95- 8, 95- 6
Preacher Curls 2x8 80- 8, 80- 8 (Plus Bar <--) **
DB Curls 1x8 35lbs (each) - 8 **

Anything with *** Means that next week 5lbs is to be added to that weight, And then once I get 8 reps of that new weight I will move up again. I am doing the same with my bench as I said in my last post ^.

[Plucas8916]

Tried that new Routine out today... I think its a keeper. Well heres what it looked like:
Chest/Tricep (8/28):

Chest:
Bench Press 2x8 170- 6, 5
Decline Bench 1x8 160-6
Incline DB Bench (each DB) 1x8 50- 8 ***
Machine Flyes 1x8 60- 8 ***
DB Bench Press 1x8 (each) 45- 8 ***

Tricep:
Dips 2x8 (weighted- 30lbs both sets) 2x8 8, 7
Tricep Pulldown 1x8 50- 8 (Was Bar, not rope)
DB Tricep Extensions (each) 1x8 20- 8 ***

Ant. Delt:
Military Press 1x8 65- 8 (Just added this) ***

*** = 8 reps completed, bump weight up next time.

I think that this day had some good progress... I also kept it down to like 1-2 minutes between sets, when normally I'm like 3-4 minutes and it takes me 2 hours to workout (I know thats bad). Today it took like 1 hour 5-6 minutes !! So yea, I'm happy.

[MonStar]

Nice chest/triceps workout man, strength is really coming along. Keep up the hard work.