working on a new routine

[JDid23]

what are your goals now jdid?

to get my ass in shape.... cardiovascular shape and get back to near where i was in my squat/deadlift/bench (eventually) before i stopped. 375 DL, 275 squat, 200 bench are my PRs. Also to eat well, which besides last night has been solid for the past week. Also want people to be able to tell i workout when they look at me.

 

[ExtraMile]

What do you think your maxes are at now?

 

[JDid23]

o man i really have absolutely no idea. my squat has gotta be close to my old one.. probably between 245- 255 (only squatted a few times since i've been back, but they feel good)... DL i have no idea because my grip usually gives out. My form has also been sacrificed a little so i'm going slower. maybe 310-315? Bench no idea since i haven't benched in a while. I think i'm going to stick to DBs for benching for a while.

 

[the_alcatraz]

Back/Bis

Deadlift
265x4
275x4
285x4

DB Row
50x12
60x12
70x10
80x8
75x8
65x10
40x10 (extremely slow negatives)

then did some biceps and abs... I felt really good today; was sweating like an animal. My body is easily capable of doing 285x4, but my grip sucked on the last rep, and same with 275. After 80 lbs, the DBs are extremely inaccurate with weight, so i'm going to stick with going up to 80s for a while and doin them strict.

Fuck, i didn't realize how much i missed half the gym stopping what they're doing to watch me deadlift. I swear every other time i DL, a big guy introduces himself to me in the middle of my sets when i rest. I still look puny, especially since i can't really do anything for my chest; it's fuckin deflated.

Any thoughts on me going on glucosamine?

Glucosamine takes a looong time to kick through

Try SuperCissus.

Orbit Nutrition carries it.

Here's the link:

USP labs Supercissus Rx

 

[JDid23]

Flat DB Bench
30x10
40x10
50x10
55x10
60x7
55x8
50x9
45x10

- Been a while since i've done anything over 40, and this was with minimal shoulder pain. Once i hit 60x10, i'll add a set with 65... and once i hit 65x10, i'll go up to 70s.... From there, I'll make a progression p;lan.

Cables (KG)
15x12
20x6
10x12
15x8
10x12

- Felt a nice stretch in my chest for a few minutes after these were done... and no shoulder pain.


Triceps Alternated between pushdowns and skull crushers

72.5KG x 7
25 lb DBs x 6
65 KG x 6
20 lb DBs x 8
50 KG x 12
15 lb DBs x 10


Then did some shoulder stretching and light pressing, bent over laterals, and front raises. Felt good. I'm going to stick to flat db bench and cables for chest for now since they seem to be easy on my shoulder. My diet has been real good lately. Going to a movie tonight, and i'm going to try resist one of the simple things i derive pleasure from; movie theater popcorn. I've never been to a movie without it.

 

[oso0960]

Sounds like you already have a progression plan!

What movie are you seeing? I'm heading to the movies tonight too..although I'm a fatass and can't resist that popcorn urge. Hey it's a vegetable right?

 

[JDid23]

Sounds like you already have a progression plan!

What movie are you seeing? I'm heading to the movies tonight too..although I'm a fatass and can't resist that popcorn urge. Hey it's a vegetable right?

Thanks man. Last time I did a progression plan for myself it worked well... Hoping this can work too,


My friend wants to see the x men movie lol.. I have nothing better to do. And I can't either but ive been amazing the past 1-2 weeks so I wanna keep it up.

 

[JDid23]

Back/Bis

Deadlift
270x4
280x4
290x2
290x2

DB Rows (i think these were the reps)
50x10
55x10
60x10
65x8
70x8
75x8
80x6


Then i did some hypers, cable rows (not doing pullups/lat pulldowns cuz of my shoulder) and biceps. I have come to the conclusion that the asymmetry of my biceps is not going to allow me to have a set/rep/weight plan. My left bicep is literally 2x stronger than my right, genetically fucked up bicep. I'm just going to try to mentally progress with biceps. Finished with forearms.

DLs felt good.. With 4 reps, i do 2 with each grip, and my right under/left over is a lot harder for me. However, it is getting better.

 

[ExtraMile]

I'm the opposite to you man; every time I make a progression plan something seems to fuck it up towards the end and I get pissed lol. I prefer to just take each session as it comes and concentrate on making each day perfect.

 

[JDid23]

I'm the opposite to you man; every time I make a progression plan something seems to fuck it up towards the end and I get pissed lol. I prefer to just take each session as it comes and concentrate on making each day perfect.

Lol... All of the ones I make are subject to change based on my progress. Don't make them concrete, but make them to be flexible with room for change. I do the same thing as you, just with some more guidelines to make sure I'm progressing. My mistake in college was not tracking my workouts so I couldn't really track my progress on a week to week basis, and some days I or clusterfucked