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Sure go ahead 3x12 it's fine keep a good form until the 8-9th rep then if you need to add a little body english to complete the rest of them go ahead.
working on a new routine
- Thread starter JDid23
- Start date
Sure go ahead 3x12 it's fine keep a good form until the 8-9th rep then if you need to add a little body english to complete the rest of them go ahead.
JDid23
New member
ok sounds good! Should i do them against a wall to make sure i am only using my biceps and not cheating (up until a certain point).. and by a little body english, you do mean a little right?
JDid23
New member
man... not too happy with todays workout.. I am really pissed that i forgot my DB Curls.. completely stupid move on my part, but i will have to take that as a lesson taht after each set, i need to write down what i did (stopped after legs today writing down)
Squat- wanted to get an idea of where im at and the 155x5 i felt. was at 185x5 a little over a month into my training before this, so i am hoping to go up pretty fast. Next time, i will start with 135 for working sets, and go up in 10 pound intervals until i hit 165.
95x7
135x6
155x5
DB Lunges- damn these are harder than i thought once again! I had to break up the 25 x 10s cuz my grip was about to give on me and i really couldn't do more. Also, in terms of form on my lunges, is my leg that im lunging with supposed to touch the ground? I tried not to touch, but i did a few times. I tried to go down as far as i could without touching.
20 lb DBs x 20
25 lb DBs x 10
25 lb DBs x 10
Standing Calf Raises (on machine)- felt the burn and the ROM!
40 lbs x 15
40 lbs x 15
40 lbs x 15
Dips (most narrow grip possible, hardest for me)
8
7
Barbell Curls- wow these are tough lol!
45 x 10
45 x 10
Tricep Pushdowns
35 x 12
42.5 x 8
For abs today, i decided to go away from my norm and do some decline situps
Decline Situps
Highest Decline x 10 (holy shit!)
2nd highest decline x about 10 with an 8 pound medicine ball behind my head/throwing up to someone on the way up
2nd highest decline x 6-7 with 8 pound medicine ball again
man i can't wait to hit the gym on monday for my Workout A (i like it a lot more than B lol)
Squat- wanted to get an idea of where im at and the 155x5 i felt. was at 185x5 a little over a month into my training before this, so i am hoping to go up pretty fast. Next time, i will start with 135 for working sets, and go up in 10 pound intervals until i hit 165.
95x7
135x6
155x5
DB Lunges- damn these are harder than i thought once again! I had to break up the 25 x 10s cuz my grip was about to give on me and i really couldn't do more. Also, in terms of form on my lunges, is my leg that im lunging with supposed to touch the ground? I tried not to touch, but i did a few times. I tried to go down as far as i could without touching.
20 lb DBs x 20
25 lb DBs x 10
25 lb DBs x 10
Standing Calf Raises (on machine)- felt the burn and the ROM!
40 lbs x 15
40 lbs x 15
40 lbs x 15
Dips (most narrow grip possible, hardest for me)
8
7
Barbell Curls- wow these are tough lol!
45 x 10
45 x 10
Tricep Pushdowns
35 x 12
42.5 x 8
For abs today, i decided to go away from my norm and do some decline situps
Decline Situps
Highest Decline x 10 (holy shit!)
2nd highest decline x about 10 with an 8 pound medicine ball behind my head/throwing up to someone on the way up
2nd highest decline x 6-7 with 8 pound medicine ball again
man i can't wait to hit the gym on monday for my Workout A (i like it a lot more than B lol)
I mean do 8-9 reps against the wall then move away from the wall and power out some more reps.
JDid23
New member
I was somewhat satisfied with my workout today.. I will start tracking my PRs, hopefully hitting them each workout or every other workout per workout A/B
Questions in bold
300th post -> PR
Deadlift
155x8 (warmup)
195x6 (3x left under, right over/ 3x right under, left over) ---> PR.. already breaking a nice sweat
Flat BB Bench Press- these are going up nicely. i like the 5-8 rep range idea thx korin
45x10 (warmup)
95x5 (warmup)
115x5 (warmup
130x7 (7th spotter)
130x6 (6th spotter)
Chinups- ok, there is no actual chinup bar at my gym... however, there are 2 bars that are an ok distance apart (few inches) and i use those with an underhand grip (you can't go completely underhand, and on one of the sets i used them like to the side).. Is this maybe a reason why i can't do as many chins? My arms feel so wiped after heavy deads/bench press, and i can't seem to push out another rep on my chins. Should i do these before i do deadlift one of these days to see if it has any effect?
1st set- 4
2nd set- 3
Incline DB Bench Press- same with chins... i KNOW i could do more if i wasn't benching before this.. Should i do these with a 5-8 rep range and try to increase the weight, or stick to the 8x12? I feel like doing 12 reps after heavy bench/chins/deads is a bit much to add weight each workout anyways,
30 lb DBs x 10 ---> PR
30 lb DBs x 6 or 7
Barbell Rows-- i fucking love this exercise!!
65x8 (warmup)
100x8
105x7 ---> PR
OH Press these were interesting today.. I know i could have hit an 8th rep on 75 lbs, but my right arm wouldn't lock out.. my left arm was there, just pissed my right couldn't finish
45x8 (warmup)
75x7 (8th was half way there)
75x5
Side Lat Raises w/ DBs-- these are tough lol
10 lb DBs x 11
12 lb DBs x 10
I know consistensy is key, but what do you think about adding Power Cleans to Day B?? Maybe getting rid of lunges, or just adding them anyway! They are the one compound lift i don't do, and early into my rippetoes (i changed it a little, stupid i know but i did) i did clean/push press for 95x5
Also for rows, i haven't been doing them completely bent over, i go about half way and it feels more comfortable.. Should i bend over the whole way or is it ok to do it like this? A guy who was doing 185 for reps on BO Rows told me that's how he did it.
i will be away from wednesday-sunday, and can't eat thursday due to religious reasons and spending the whole day with my dad, so that is why i lifted today instead of tuesday.. i will lift at the hotel wednesday, and hopefully really eat well that night.
Questions in bold
300th post -> PR
Deadlift
155x8 (warmup)
195x6 (3x left under, right over/ 3x right under, left over) ---> PR.. already breaking a nice sweat
Flat BB Bench Press- these are going up nicely. i like the 5-8 rep range idea thx korin
45x10 (warmup)
95x5 (warmup)
115x5 (warmup
130x7 (7th spotter)
130x6 (6th spotter)
Chinups- ok, there is no actual chinup bar at my gym... however, there are 2 bars that are an ok distance apart (few inches) and i use those with an underhand grip (you can't go completely underhand, and on one of the sets i used them like to the side).. Is this maybe a reason why i can't do as many chins? My arms feel so wiped after heavy deads/bench press, and i can't seem to push out another rep on my chins. Should i do these before i do deadlift one of these days to see if it has any effect?
1st set- 4
2nd set- 3
Incline DB Bench Press- same with chins... i KNOW i could do more if i wasn't benching before this.. Should i do these with a 5-8 rep range and try to increase the weight, or stick to the 8x12? I feel like doing 12 reps after heavy bench/chins/deads is a bit much to add weight each workout anyways,
30 lb DBs x 10 ---> PR
30 lb DBs x 6 or 7
Barbell Rows-- i fucking love this exercise!!
65x8 (warmup)
100x8
105x7 ---> PR
OH Press these were interesting today.. I know i could have hit an 8th rep on 75 lbs, but my right arm wouldn't lock out.. my left arm was there, just pissed my right couldn't finish
45x8 (warmup)
75x7 (8th was half way there)
75x5
Side Lat Raises w/ DBs-- these are tough lol
10 lb DBs x 11
12 lb DBs x 10
I know consistensy is key, but what do you think about adding Power Cleans to Day B?? Maybe getting rid of lunges, or just adding them anyway! They are the one compound lift i don't do, and early into my rippetoes (i changed it a little, stupid i know but i did) i did clean/push press for 95x5
Also for rows, i haven't been doing them completely bent over, i go about half way and it feels more comfortable.. Should i bend over the whole way or is it ok to do it like this? A guy who was doing 185 for reps on BO Rows told me that's how he did it.
i will be away from wednesday-sunday, and can't eat thursday due to religious reasons and spending the whole day with my dad, so that is why i lifted today instead of tuesday.. i will lift at the hotel wednesday, and hopefully really eat well that night.
Last edited:
JDid23
New member
really?? Why is that? I have heard great things about them and to hear bad things about them from someone as experienced as you is a shocker.
The only time i do a clean is when i need to put the bar up to shoulder height before doing my first rep of military press!
