working on a new routine

[JDid23]

i wasn't too satisfied with parts, but was real happy with others today.


OH Press
65x7
75x7
85x4 (and i rested a lot, last one i would have barely been able to do)

Row
75x7
85x7
105x5 (really cheated on the last one)

chinups-- barely hit my 3rd on the last set.
5
3
3

Alt. DB Curls on incline bench-- i just did these wrecklessly. Not proud to say, but it's true. Also, when i do them starting out like a hammer curl and curl it when i go up i can do more. I am embarassed to say my right bicep is so weak, that with 15 pounds i failed on my 4th or 5th rep with it lol.

Planks- 1:43... i didn't arch my back this time.. didn't really know if arching your back was good, but a guy i was talking to in the gym said i shouldn't arch it.

 

[JDid23]

i am not squatting until further notice so i just wanted to make a small change; i also cannot edit my other post. Also, just wanted to point out (for myself) that i might not be able to hit my chins/dips on the 2nd set. I also just found a workout partner. Good friend of mine who has been doing the wrong shit for years. He's big as hell (besides legs) but hasn't nearly reached his full potential because of all the stupid shit he has done.
Some quick questions

-For dips, is it better to do them with a wider grip (more chest) or more narrow grip (more triceps)? Maybe switch it up each workout?
-You think that Workout B has a bit too much volume on it?
-To avoid supersetting (i hope this term is correct, but basically like doing 1 tricep exercise, then another) should i switch up some of the exercises on Day A so it's like Bench-Incline DB Press-Chins-Military Press-Rows-Lat Raises... and Day B after my legs, should i do like 1 tri, 1 bi, 1 tri, 1 bi for exercises?



Workout A

Bench Press 2x5-8 working sets... warmups- 45x10, 95x5, 115x5, 125 working.
Inclined DB Press 2x8-12
Chins-2x5-8
Rows 2x5-8
Military Press 2x5-8
Lateral Raises 2x8-12

Workout B

Deadlift 1x5-8
Walking lunges with dumbbells 2x20
Calf Raises 3x15
Leg Curl 3x6-8
Dips 2x8-12(2nd set i might only be able to hit 6 or 7)
Tricep Pushdowns 2x8-12
Barbell curl 2x8-12
Inclined Db curl (45 degree bench) 2x8-12
Planks 2x failure

 

[SaiBoT]

i am not squatting until further notice so i just wanted to make a small change; i also cannot edit my other post. Also, just wanted to point out (for myself) that i might not be able to hit my chins/dips on the 2nd set. I also just found a workout partner. Good friend of mine who has been doing the wrong shit for years. He's big as hell (besides legs) but hasn't nearly reached his full potential because of all the stupid shit he has done.
Some quick questions

-For dips, is it better to do them with a wider grip (more chest) or more narrow grip (more triceps)? Maybe switch it up each workout?
-You think that Workout B has a bit too much volume on it?
-To avoid supersetting (i hope this term is correct, but basically like doing 1 tricep exercise, then another) should i switch up some of the exercises on Day A so it's like Bench-Incline DB Press-Chins-Military Press-Rows-Lat Raises... and Day B after my legs, should i do like 1 tri, 1 bi, 1 tri, 1 bi for exercises?



Workout A

Bench Press 2x5-8 working sets... warmups- 45x10, 95x5, 115x5, 125 working.
Inclined DB Press 2x8-12
Chins-2x5-8
Rows 2x5-8
Military Press 2x5-8
Lateral Raises 2x8-12

Workout B

Deadlift 1x5-8
Walking lunges with dumbbells 2x20
Calf Raises 3x15
Leg Curl 3x6-8
Dips 2x8-12(2nd set i might only be able to hit 6 or 7)
Tricep Pushdowns 2x8-12
Barbell curl 2x8-12
Inclined Db curl (45 degree bench) 2x8-12
Planks 2x failure

Don't do leg curls, tris pushdowns and inclined curls, that's less 3 exercises!

For the overhead press work to 8 reps with 80lbs, then you get to increase the weight.

 

[JDid23]

hmm i still want to do bicep work where my right arm is lifting the same as my left, so maybe i will do Alt. Standing DB Curls.. Tell me how you think these changes are. (and the order of exercises) I am kind of liking the tricep pushdowns for some reason lol.

Workout A

Bench Press 2x5-8 working sets... warmups- 45x10, 95x5, 115x5, 125 working.
Inclined DB Press 2x8-12
Chins-2x5-8
Military Press 2x5-8
Rows 2x5-8
Lateral Raises 2x8-12

Workout B

Deadlift 1x5-8
Walking lunges with dumbbells 2x20
Calf Raises 3x15
Tricep Pushdowns 2x8-12
Alternate DB Curls 3x10
Dips 2x8-12
Planks 2x failure

 

[SaiBoT]

hmm i still want to do bicep work where my right arm is lifting the same as my left, so maybe i will do Alt. Standing DB Curls.. Tell me how you think these changes are. (and the order of exercises) I am kind of liking the tricep pushdowns for some reason lol.

Workout A

Bench Press 2x5-8 working sets... warmups- 45x10, 95x5, 115x5, 125 working.
Inclined DB Press 2x8-12
Chins-2x5-8
Military Press 2x5-8
Rows 2x5-8
Lateral Raises 2x8-12

Workout B

Deadlift 1x5-8
Walking lunges with dumbbells 2x20
Calf Raises 3x15
Tricep Pushdowns 2x8-12
Alternate DB Curls 3x10
Dips 2x8-12
Planks 2x failure

Looks good to me!

 

[JDid23]

k thx for all the help man.. can't wait to start this on saturday. i think i am going to bring down my OH Press to 75 and 80 for my 2 working sets.. It really is that bad for me right now lol. Rows i want to bring down to 95 (only 10 lbs).. I feel like i went up way too fast on my lifts before and i also did OH Press/Rows today and am starting on saturday so i don't want to do too much. I am going to try standing calf raises on the standing calf raises machine for my calf workouts.

one more ?-- for my military press, my left arm always locks out before my right.. is there anyway to fix this, or are DB Incline Presses already assisting with this? Thx

EDIT; damn i am pretty indesisive....... would it be okay to do 2x failure on pullups instead of tricep pulldown? I have heard awesome things about pullups... or would they be kind of taxing to go with dips?

 

[JDid23]

workout felt decent today.. it was fucking tiring as hell!!! Bench Press raped me, then chins after them felt so hard... and after that my DB Incline felt awesome to grind out... military press went down as usual (wtf!), but it might be because i did them 2 days ago on thursday. rows i also did 2 days ago, and dropped the weight 10 lbs for 7 reps. Lat raises were hard as fuck! Thx again Korin, i think i am going to throughly enjoy these workouts and i feel like they are damn hard... and i am up for the challenge.

and yeah, i just said this but i also did chins/military press/rows 2 days ago, and my chins/military press went down.. my military press has been going down anyways, but today was just crazy! i will see how i do on thursday with them.

Bench Press
45x10 (warmup)
95x5 (warmup)
115x5 (warmup)
125x7
125x6 (spotter stepped in but i could have done it on my own)

Chinups- not too happy with these.. they are damn hard at full ROM
4
3

DB Incline Press
20x5 (seeing how it felt)
25lbs x 11
30 lbs x 10

Military Press- i didn't fail, but i did as many as i could without failing.
45x10 (warmup)
75x5
80x4

Rows- brought down 10 lbs from last workout since it was 2 days ago
65x8 (warmup)
85x8
95x7

DB Lateral Raises- Holy Fuck these were hard!!!
12 lbs x 11
15 lbs x 8

 

[ExtraMile]

workout felt decent today.. it was fucking tiring as hell!!! Bench Press raped me, then chins after them felt so hard... and after that my DB Incline felt awesome to grind out... military press went down as usual (wtf!), but it might be because i did them 2 days ago on thursday. rows i also did 2 days ago, and dropped the weight 10 lbs for 7 reps. Lat raises were hard as fuck! Thx again Korin, i think i am going to throughly enjoy these workouts and i feel like they are damn hard... and i am up for the challenge.

and yeah, i just said this but i also did chins/military press/rows 2 days ago, and my chins/military press went down.. my military press has been going down anyways, but today was just crazy! i will see how i do on thursday with them.

Bench Press
45x10 (warmup)
95x5 (warmup)
115x5 (warmup)
125x7
125x6 (spotter stepped in but i could have done it on my own)

Chinups- not too happy with these.. they are damn hard at full ROM
4
3

DB Incline Press
20x5 (seeing how it felt)
25lbs x 11
30 lbs x 10

Military Press- i didn't fail, but i did as many as i could without failing.45x10 (warmup)
75x5
80x4

Rows- brought down 10 lbs from last workout since it was 2 days ago
65x8 (warmup)
85x8
95x7

DB Lateral Raises- Holy Fuck these were hard!!!
12 lbs x 11
15 lbs x 8

not going to failure is good, also with the laterals do them strict, dont swing the weight at all even if it means you have to go lighter, dont let the weight come infront of your body, keep them out to the sides and only let them come within about 5 inches from touching your sides so as not to loose tension

 

[JDid23]

not going to failure is good, also with the laterals do them strict, dont swing the weight at all even if it means you have to go lighter, dont let the weight come infront of your body, keep them out to the sides and only let them come within about 5 inches from touching your sides so as not to loose tension

ahh i touched.. next time i will probably do 10 lbs and 12 lbs for them and keep them further from my body.. Damn those things are hard. I am also going to try squatting with 95 lbs next workout just to see how i feel. I don't ANY pain when i do bodyweight squats, and if it hurts i am scheduling a doctors appointment. If it doesn't hurt, i'll restructure it a bit.

 

[JDid23]

Goals-- by the end of the august

Well, now until the end of august i have a lot going on. Going to Florida for about 5 days, coming home for about a week and heading to Europe followed by 2 a days for soccer.. I'll have to get used to those before i can start training again. I will have to come up with some intense bodyweight stuff to do in Europe along with running, and i hope the hotel i stay at has a barbell!! However, i would like to make some goals for myself to try to meet by the end of August. These are subject to change, and if time is really that much of an issue i won't be disappointed.

Will update with squat once i can squat again. Truly a shame i hurt my quad or squatting would definitely be my best lift right now.

Deadlift
Current- 180x6
Goal- 200x6

Bench
Current-125x7
Goal-135x8 OR 140x5

Row
Current- 95x7 (i can go up to 105x5, deloaded though)
Goal- 120x6

OH Press
Current- No idea!
Goal- 90x5

Chinups
Current- 4 or 5 first set
Goal- 8 first set

Dips
Current- Depending on grip, between 7-9
Goal- 12 first set

DB Incline Press
Current- 25x11/30x10
Goal- 35x10/40x10

DB Lateral Raises
Current- 12 lbs x 11/ 15 lbs x 8-- form off?
Goal- 15 lbs x 12/ 20 lbs x 8

Walking Lunges with DBs-- will update when i attempt
Current- ?
Goal- ?

Calf Raises 3x15-- used to do with DBs, but for better ROM going to try standing- will update when i attempt
Current- ?
Goal- ?

Tricep Pushdowns-- will update when i attempt
Current- ?
Goal- ?

Alternate DB Curls-- 3x10-- (5 per arm)
Current- (about a week ago)- 20x10, 25x10, 25x10
Goal- 25x10, 30x10, 30x10

Planks
Current- between 1:35-2:00
Goal- 2:15