working on a new routine

[JDid23]

yeah it's a pain in the ass lol...

going to deadlift tomorrow

what's weird about my deadlift is that i only went up to 200x6 (over/under grip) before stopping lifting, but was able to do 225x4 2 months later during gym. I am going to start with 185 and work myself back up 10 lbs per workout im thinking

oh im a moron..

benching tomorrow

 

[JDid23]

haha

woke up today and i fell out of bed because my quads hurt so much

what a fuckin loser i am

 

[JDid23]

some parts of today's workout went real well and others not as well

Bench- was really upset with this.. But i guess it had to go down a decent amount. First time benching in a damn long time.
85x8
95x8
105x6 (could have done another, but i didn't want to risk it because i didn't have a spotter)

Row- Was pretty happy with these. When i stopped doing rows, i was at like 110x8, but i wasn't bent over all the way (was doing more of a yates row) anyways..
85x8
90x8 (little back on the last few reps)
95x6 (little back on the last 2 reps)

DB Pullover- First time ever doing these. I remembered to breathe more on like the 8th or 9th rep on my first set, and then it seemed easier.
15 lb DB x 15
20 lb DB x 15 (kinda hard at the end)- PR
25 lb DB x 10 (hard for the last few reps)- PR

CG Bench Press- i am liking this exercise.. first time doing these too. Even though it felt really hard, the weight was so low that i was able to bring it up even when i was pretty tired. Oh yeah, there was also a little fucking kid who was Incline BBing 85 pounds, but was only able to do 2 reps without the bar falling on him and he was standing right in front of me during these as if to act all big and tough lol.
45x12 (my hands were too close together to the point where i could barely touch my chest lol)
55x12
60x10 (was aiming for 8)- PR

Abs (Weighted Declines)- They were on the 2nd highest decline (there are 4 or 5 of them).. the highest is like ridiculous. I wanted to superset weighted declines with leg raises, but my legs still hurt from last workout. I did.
BW x 8
8 pound med ball x 8 (on my chest)
8 pound med ball behind head (3-5 reps) and was able to finish the rest without the med ball to 8.

Going to work abs much harder next time, and hopefully superset them with leg raises.

DB Lat Raises- I had some extra time and i love this exercise Was also happy with them today.
8 lb DBs x 12
10 lb DBs x 10


Comments (figure i'll have this now): It's nice to be back in the gym. Saw an old friend as well as my friends really hot sister. There was some girl prob in her 30s who looked hot when she came in (saw her in between sets) and then when i went to get a drink of water later on, i smelled something so foul, that i wanted to cut off all circulation to my nose. That fucking lady dressed like a slut so everyone can walk by and check out her ass while on the tredmill, just to be let down when they take a wiff of her.

As far as the lifting went, I definitely want to bring my bench up more. I am pretty happy with rows, and will continue to try the pullovers. However, i don't want to progress in weight with pullovers each workout. Next time, i think i am going to try 2 sets with the 15 pound DB and try to really feel the stretch. CGBP was fun, and i definitely have to work abs harder next time. My quads also hurt when i lifted up the barbell to do the rows, which i wasn't too happy about. Hopefully with some more stretching, my legs will be ready for deads, seated calves, and DB Lunges

Thanks again EM ^^

I think i am going to enjoy this routine

 

[JDid23]

pretty good workout today i guess..

Deadlift-- harder than it used to be coming back deadlifting for the first time
135x8 (double over)
155x6 (3 of each over/under)
185x6 (3 of each over/under)

Walking DB Lunges- even when i did these in the off season for soccer, i didn't have enough will power to get 20 lunges with 20 lb DBs because of my grip and also the fact i was a pussy. Felt great when it hurt after the 10th and i kept going for 10 more
15 lb DBs x 20
20 lb DBs x 20- PR

Dips- My whole upper body is so sore.. only did 2 sets instead of 3 and they weren't great either. went full ROM though and was burnt after the 2nd
6 (wide grip)
5 (narrow grip)

Alt. DB Curls
15 lbs x 10 (per arm)- no swing
20 lbs x 10 (per arm)- no swing- PR (i think)
25 lbs x 2 (per arm)- no swing on left, little swing on2nd for my right, but i couldn't do any more

Seated Calves- First time ever doing these. I feel like it's harder to go slow and controlled so i was kind of all over the place. at times and controlled at times. Going to be more consistently controlled next time. Felt the burn on these more than standing. Also different because with standing i put weight on each side.. seated is just weight for the whole thing. Anyways
25 lbs x 15
35 lbs x 20
50 lbs x 15- PR

Incline DB Bench
25x12
30x9 (9th was hard)


My whole body is pretty sore besides my legs, which will be mad sore tomorrow i think. Was happy to finally do deads though. I hate KFC and had a soda (i never drink soda) before my workout along with a protein bar and some water, so i felt a little sick after my deads. Was all good though cuz that's what i was aiming for.

 

[ExtraMile]

pretty good workout today i guess..

Deadlift-- harder than it used to be coming back deadlifting for the first time
135x8 (double over)
155x6 (3 of each over/under)
185x6 (3 of each over/under)

Walking DB Lunges- even when i did these in the off season for soccer, i didn't have enough will power to get 20 lunges with 20 lb DBs because of my grip and also the fact i was a pussy. Felt great when it hurt after the 10th and i kept going for 10 more
15 lb DBs x 20
20 lb DBs x 20- PR

Dips- My whole upper body is so sore.. only did 2 sets instead of 3 and they weren't great either. went full ROM though and was burnt after the 2nd
6 (wide grip)
5 (narrow grip)

Alt. DB Curls
15 lbs x 10 (per arm)- no swing
20 lbs x 10 (per arm)- no swing- PR (i think)
25 lbs x 2 (per arm)- no swing on left, little swing on2nd for my right, but i couldn't do any more

Seated Calves- First time ever doing these. I feel like it's harder to go slow and controlled so i was kind of all over the place. at times and controlled at times. Going to be more consistently controlled next time. Felt the burn on these more than standing. Also different because with standing i put weight on each side.. seated is just weight for the whole thing. Anyways
25 lbs x 15
35 lbs x 20
50 lbs x 15- PR

Incline DB Bench
25x12
30x9 (9th was hard)


My whole body is pretty sore besides my legs, which will be mad sore tomorrow i think. Was happy to finally do deads though. I hate KFC and had a soda (i never drink soda) before my workout along with a protein bar and some water, so i felt a little sick after my deads. Was all good though cuz that's what i was aiming for.

nice bro, just a few quick things

those lunges is that reps per leg?

I would say just use one grip for your heavy set of deads dont let go of the bar, if your bothered alternate each week

Yeah alot of people find seated calves burns more and I find it hard to do the negative controlled too

Just do a medium grip for your dips man, I use like a 22inch grip or there abouts

Bet it feels good to be setting PR's again!

 

[JDid23]

nice bro, just a few quick things

those lunges is that reps per leg?

I would say just use one grip for your heavy set of deads dont let go of the bar, if your bothered alternate each week

Yeah alot of people find seated calves burns more and I find it hard to do the negative controlled too

Just do a medium grip for your dips man, I use like a 22inch grip or there abouts

Bet it feels good to be setting PR's again!

lunges were just 20 lunges.. 10 per leg

for the deads, i am kind of OCD with that shit which is why i do 3 of each alternate lol

yeah the calves are definitely true.. I can control it better and will control it better next time

yeah it feels good to set PRs again... even if it is in lifts that i have never done before haha

 

[JDid23]

i guess i'll make some goals that i want to set my 2010.. i will be performing each workout once a week, so that gives me about 6-7 more times of each workout to meet my goal.

Day 1
Squat- Current- 135x6- Best- 185x5- Goal- 175x6-8
OH Press 2x5-8- Current- 65x7-Best-80x8/90x5- Goal- 85x5
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure--Current- 3- Best-6- Goal- 5
Standing Calves 6 sets of 8-30-
Hypers 2x10-15- Nothing.

Day 2
BB Bench 2x5-8- Current- 105x6- Best- 135x6- Goal- 135x5
BB Row 3x5-8- Current- 95x6- Best- 110x8- Goal- 115x6-8
DB Pullover 3x10-15- Current- 20x15- Goal- 35x12-15
CGBP 2x8-12- Current- 60x10- Goal- 85x8-12
Abs
Lat Raises 2x8-12- Current- 10x10- Goal- 15x8-12

Day 3
Deadlift work up to a set of 6- Current-185x6- Best-225x4-Goal- 225x6
Walking Lunges 2x20- Current-20x20- Goal- 30x15-20
Dips 3 sets of sub failure-Current-6-Best-10ish-Goal-10
Seated Calves- Keep adding weight
Alt DB Curls- Current- 20x10(per arm)-Goal- 25x10
Incline DB 2x8-12- Current-30x9- Best- 40x6ish?- Goal- 45x8-10

Hopefully, i will be able to meet most of these goals by the end of 2009. I think that some will be harder than others, but it would be fucking awesome to meet all of them. I have only had one session of each day since coming back from a 3 month break (only worked out for 2 1/2 months before that) and am hoping to steadily increase my lifts from now on on a weekly basis.

 

[JDid23]

Squat
95x5 (warmup)
135x8
155x5

OH Press
45x7 (warmup)
60x8 (hard)
65x8 (hard)

Calf Raises
20 x 15 (no holds)
40 x 15 (2-3 second hold at top and bottom)
50x15 (no holds)
50x10 (hold at bottom)
90x12 (no holds)- PR
90x10 (hold at bottom for a little)

Light lat pulldown (warmup for chins)- 20 lbs x 12

Chinups
4- full ROM
2- full ROM
3- half ROM

Hypers- the hypers thing is so fucked up. I couldn't adjust it at all and neither could the trainer who tried to help me with it. Thinking i am going to get rid of these and add planks or something. I don't want to clusterfuck, but since it's only hypers i think it's okay
1x10


Comments: Was happy to get my squat up 20 pounds and think i am definitely going to reach my goal of 175x5. The OH Press was really hard today. 70 pounds might be a bit of a stretch to hit 8 reps, but i'll have to see. worked in squats with the same guy today who is a fuckin animal.

 

[ExtraMile]

keep at it bro, inplace of hypers you could do one of the following, weighted abs, pullthroughs, GHR, ghetto GHR, maybe some stiff leg deadlifts or dumbell stiff legs but depends on your recovery, or you could give farmers walk a go that will work your grip, traps and core

 

[JDid23]

Bench
45x10
105x8
110x6
115x5

Row-- is it ok to use a little back to help get it up?
95x8
100x8
105x4 (was burnt out)

DB Pullover
15x10
25x10
30x10- PR

CG Bench Press
45x10
60x10
65x12- PR
75x11- PR (went down for 12, but i failed and my spotter was talking so i struggled for 5 secs lol)

Abs (Superset)- leg raises are on the captains chair or w/e its called.
Highest Decline BW x 8........ Leg Raises x 8
2nd highest decline with 8 lb med ball x 8......... Leg Raises x 8
Highest Decline BW x 8 (8th was so hard)......... Leg Raises x 8

DB Lat Raises-
10 lbs x 12- PR
12 lbs x 8-10 (forget lol)- PR

Comments: Happy with my bench going up. I didn't have a spotter so i didn't want to push more on the 110 or 115. I think 3 working sets if i can do it is going to be good for me. I still want to know whether or not it's ok to cheat with a little back during rows because my right arm is like diff than my left so my left arm usually touches first and i need to use a little back for my right arm. CGBP i should be able to annihilate my set goal which was like 85x8.. At this point, most of my goals seem very realistic and i hope i can meet all of them!!