working on a new routine

[JDid23]

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

Deadlift- was pretty taxing.. i think i want to stay at 185 for another workout.
135x10 (warmup
185x3 (left under, right over)
185x3 (right under, left over)-- 3rd one i almost lost grip
185x1 (double over)

Walking DB Lunges
20 lb DBs x 20
25 lb DBs x 10-- got mad tired and my hams were already cooked from deadlifts.. i think i am going to do 15 and 20 lbs next time, then try 25 because my grip was hurting and my hams were gone.

Standing Calf Raises on machine
50 lbs x 10 (holy shit i had no idea these were so hard/my calves were so weak!)
30 lbs x 15
30 lbs x 15
can't even think if i did another set-- i forgot my paper in the car, but i don't think i did and next time i gotta remember to bring it in with me.

Dips-- there is a wide grip, real narrow grip, and in between grip.. i did the in between
8
7

Alternate DB Curls- first, i started with only DB Curl... but my right arm is real weak so it was tough.. so i altered it to starting as a hammer curl and changed up mid way. (if this makes any sense lol)
20 lbs x 10 (5 per arm)
20 lbs x 10 (5 per arm)
25 lbs x 10 (5 per arm)

Tricep Pushdowns
30 lbs x 12
35 lbs x 9



ok workout today.. i think this was actually the first time i felt gone from doing deadlifts.. Maybe it was because of the lunges that made me realize how much it works my hamstrings, but yeah.



OHH and i can't forget that i tried squatting today.. there was very minimal pain with 95x5 and it felt like a breeze. Any ideas on how to incorporate it back into my routine? I want to go up pretty slowly so i will probably only do up to 135 or 155 x 5..

 

[ExtraMile]

Walking DB Lunges
20 lb DBs x 20
25 lb DBs x 10-- got mad tired and my hams were already cooked from deadlifts.. i think i am going to do 15 and 20 lbs next time, then try 25 because my grip was hurting and my hams were gone.

getting tired is good! your grip getting tired is also good as it will stop you loosing grip on deads...

 

[JDid23]

getting tired is good! your grip getting tired is also good as it will stop you loosing grip on deads...

very true! i should definitely have manned up and toughed out the lunges.

 

[JDid23]

i was very satisfied with my workout today for the most part... Deads and Bench are killer!

Deadlift- i wasn't so sure about doing deads within 2 days of each other, but today i came in determined, and was quite happy.
155x6 (warmup)
190x3 (left under/right over)
190x3 (right under/left over)
190x1 (double over)

Bench Press
45x10 (warmup)
95x5 (warmup)
115x5 (warmup)
125x8- no spot
130x5- spot at the last second but i didn't need.

Chinups- i think next time, i am going to try chins first. I know i can do more than 4, but deads/bench before left my arms tired as hell!
4
3

Incline DB Press- real hard to do after bench.
30 lb DBs x 8
30 lb DBs x 8

Rows
65x8 (warmup)
95x8
100x8 (6th set my arm didn't lock out, 7th and 8th i used a little back to get it up)- gonna stick with 100 lbs for my first set next workout

Lat Raises (someone wanted to squat, so i let him do that b4 i did military press)-- i felt a weird crack in my left arm during these... is this normal?
10 lb DBs x 12
12 lb DBs x 10

Military Press- deloaded almost 30 lbs!
45x8 (warmup)
60x8
70x8 (last 2 reps were tough)

 

[ExtraMile]

190x3 (left under/right over)
190x3 (right under/left over)

those are PR's right? nice one your deads are getting strong! how much you weigh now?

 

[SaiBoT]

Why are you doing 3 sets of deads with max weights?

 

[JDid23]

Why are you doing 3 sets of deads with max weights?

EM- thanks bro.. my mom notices it too I don't know my weight at the moment, but i will weigh myself next time at the gym.. yep, 190 is my new PR and i am hoping to keep increasing.

Korin- I don't consider that 3 sets.. I just like to mix up the grip so i have 3 over/under with each grip, and i just wanted to try the double over.

 

[JDid23]

for some reason, i can't edit my last post... Anyways, i am going to constantly update my goals, and i also have no idea how long i am going to be able to lift (effectively) because of my 2 vacations this summer followed by coming back to intense soccer + jetlag.


Deadlift
Current- 190x7
Goal- 210x6

Bench
Current-125x8/130x5 (more now)
Goal-140x7/145x5

Row
Current- 100x8
Goal- 120x7

OH Press
Current- 70x8
Goal- 90x5

Chinups
Current- 4 first set
Goal- 7 first set

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

DB Incline Press
Current- 30x8
Goal- 40x10

DB Lateral Raises
Current- 12 lbs x 10
Goal- 20 lbs x 8

Walking Lunges with DBs--
Current- 20 lbs x 20// 25 lbs x 10-- (can do more)
Goal- 30 lbs x 20

Calf Raises 3x15-- Standing on machine
Current- umm 60 lbs?
Goal- 100 lbs

Tricep Pushdowns--
Current- first workout- 30x12/35x9
Goal- 50x10

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

Planks
Current- between 1:35-2:00
Goal- 2:15 (strict form)

 

[SaiBoT]

EM- thanks bro.. my mom notices it too I don't know my weight at the moment, but i will weigh myself next time at the gym.. yep, 190 is my new PR and i am hoping to keep increasing.

Korin- I don't consider that 3 sets.. I just like to mix up the grip so i have 3 over/under with each grip, and i just wanted to try the double over.

Oh yeah yeah, I got it, good move

 

[JDid23]

Oh yeah yeah, I got it, good move

thx.. i feel like i need another bicep exercise on Day B.. Would adding barbell curls be alright? I know you used to have them, but i realize my threshold for work is higher than what i thought.