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JDid23
New member
I'm liking them a lot.... put on some more size as of late. Hopefully I'll also be able to add some strength with the core lifts. Going to try to keep a lot of the exercises to 8ish-10 reps from now on minus bench/squat/dead..
working on a new routine
- Thread starter JDid23
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I'm liking them a lot.... put on some more size as of late. Hopefully I'll also be able to add some strength with the core lifts. Going to try to keep a lot of the exercises to 8ish-10 reps from now on minus bench/squat/dead..
Good shit. Any update pics?
JDid23
New member
i'll take some within the next week and put em up.
JDid23
New member
Dam, deadlift felt freaking weak today
Lower Body
Deadlift
315x3
320x2
325x1
335x0--- might have been able to get 1, but i could tell i would have had to sacrifice form
245x8
Bulgarian Split Squat
20 lb DBs x 10 (per leg)- PR 3x10
20 lb DBs x 10
20 lb DBs x 10
-- shit, i hope i did 3 sets lol. Now I'm questioning whether i did 2 or 3, think 3 though i was so exhausted.
Pullthroughs- kept em light
65 KG x 12
65 KG x 12
65 KG x 12
1 legged extensions
50x10 (per leg)
50x10
Comments: Had to leave. Fucking mad about deadlifts- this is probably totally off, but the last 3 times i've been at the gym (non-deadlift days) 3 people who i know have asked me to teach them deads (today also). I taught them with 135 every time, but in the end that was a lota reps. Does this have anything to do with it? Again, I highly doubt it does but just wondering.. Diet was shittt today also since i had appointments.
I think i overrated myself keeping my 1RM the same for QVT. I think I should take an ego check and maybe start with weight without 3 plates to get back into it. I also don't think my form was up to par today. my right ass cheek was on fire during all my sets
Lower Body
Deadlift
315x3
320x2
325x1
335x0--- might have been able to get 1, but i could tell i would have had to sacrifice form
245x8
Bulgarian Split Squat
20 lb DBs x 10 (per leg)- PR 3x10
20 lb DBs x 10
20 lb DBs x 10
-- shit, i hope i did 3 sets lol. Now I'm questioning whether i did 2 or 3, think 3 though i was so exhausted.
Pullthroughs- kept em light
65 KG x 12
65 KG x 12
65 KG x 12
1 legged extensions
50x10 (per leg)
50x10
Comments: Had to leave. Fucking mad about deadlifts- this is probably totally off, but the last 3 times i've been at the gym (non-deadlift days) 3 people who i know have asked me to teach them deads (today also). I taught them with 135 every time, but in the end that was a lota reps. Does this have anything to do with it? Again, I highly doubt it does but just wondering.. Diet was shittt today also since i had appointments.
I think i overrated myself keeping my 1RM the same for QVT. I think I should take an ego check and maybe start with weight without 3 plates to get back into it. I also don't think my form was up to par today. my right ass cheek was on fire during all my sets
JDid23
New member
Upper Body
Bench Press
155x5- PR 3x5
155x5
155x5
DB Row
60 lb DB x 8 (per arm)- PR 3x8
60 lb DB x 8
60 lb DB x 8
Incline DB Bench
50 lb DBs x 7- PR 3x7
50 lb DBs x 7
50 lb DBs x 7 (6th one was so hard, so i took it down rested for 3 seconds, put it up and pushed it out.. counted it though even though i probably shouldn't.
Wide Grip Pullups
5
2
--- Hard on shoulder
DB Flies (first time)
15 lb DBs x 10
15 lb DBs x 10
12 lb DBs x 10
Lat Pulldowns/Seated cable rows--- clusterfuck
Skull Crushers
EZ Bar + 20 x 5.... was disturbed then did 6 more
15 lb DBs x 12
Incline DB Curls- don't remember
Comments: Nice to see some more red in my log Felt good today considering i was going on a little less than 4 hours per sleep and a shitty diet. I was psyched today when i went into the gym; i need this mindset every time. A 200 bench press is in the near future, i can fucking smell it- will attempt before college. DB Rows/Incline DB Press were good.. i might leave out pullups for a bit since they aren't friendly on my shoulders- i've heard they help shoulder issues but today 2 (big, experienced) guys assured me they don't usually help shoulder injuries. By the time i got to lat pulldowns/skulls/curls, my arms were DESTROYED
Bench Press
155x5- PR 3x5
155x5
155x5
DB Row
60 lb DB x 8 (per arm)- PR 3x8
60 lb DB x 8
60 lb DB x 8
Incline DB Bench
50 lb DBs x 7- PR 3x7
50 lb DBs x 7
50 lb DBs x 7 (6th one was so hard, so i took it down rested for 3 seconds, put it up and pushed it out.. counted it though even though i probably shouldn't.
Wide Grip Pullups
5
2
--- Hard on shoulder
DB Flies (first time)
15 lb DBs x 10
15 lb DBs x 10
12 lb DBs x 10
Lat Pulldowns/Seated cable rows--- clusterfuck
Skull Crushers
EZ Bar + 20 x 5.... was disturbed then did 6 more
15 lb DBs x 12
Incline DB Curls- don't remember
Comments: Nice to see some more red in my log Felt good today considering i was going on a little less than 4 hours per sleep and a shitty diet. I was psyched today when i went into the gym; i need this mindset every time. A 200 bench press is in the near future, i can fucking smell it- will attempt before college. DB Rows/Incline DB Press were good.. i might leave out pullups for a bit since they aren't friendly on my shoulders- i've heard they help shoulder issues but today 2 (big, experienced) guys assured me they don't usually help shoulder injuries. By the time i got to lat pulldowns/skulls/curls, my arms were DESTROYED
JDid23
New member
Lower Body
Squat
215x5- PR 3x5
215x5
215x5
1 legged RDL
40 lb DB x 8 (per leg)
40 lb DB x 8
40 lb DB x 8
Leg Press
320x10 wanted to stop because my groin was hurting a bit. also hurt after squats
Comments: Did some abs when i got home because i had to leave. Squats went well besides groin pain after the 2nd set. ALmost didn't do a 3rd but i ended up doing it and it felt good. I really pushed out every rep- took a lot outa me, but it was well worth it.
Also, how deep are you supposed to go during leg press? Just curious
Squat
215x5- PR 3x5
215x5
215x5
1 legged RDL
40 lb DB x 8 (per leg)
40 lb DB x 8
40 lb DB x 8
Leg Press
320x10 wanted to stop because my groin was hurting a bit. also hurt after squats
Comments: Did some abs when i got home because i had to leave. Squats went well besides groin pain after the 2nd set. ALmost didn't do a 3rd but i ended up doing it and it felt good. I really pushed out every rep- took a lot outa me, but it was well worth it.
Also, how deep are you supposed to go during leg press? Just curious
JDid23
New member
Thanks TBlock. My diet/rest has been the worst it has ever been lately since I've been going out then chilling with my neighbors till 4-5 every morning and waking up at 9-10 every morning. However, they are going back today and I am going to try to start getting everything back on track. Besides my deadlift everything is going up, but again i think my deadlift peaked too early. I am going to try going up in 3x3 adding 10 lbs per week starting at 295 or 305
