Please Scroll Down to See Forums Below sick look at all those pr's already!! stay strict on the rows IMO and make your traps, lats and upper back do the work. You nearly caught me up on lateral raises lol
working on a new routine
- Thread starter JDid23
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sick look at all those pr's already!! stay strict on the rows IMO and make your traps, lats and upper back do the work. You nearly caught me up on lateral raises lol
JDid23
New member
thx man
it was my second time doing pullovers and CGBP so of course i am going to PR
but yeah i feel like my bench is going up quickly again.
JDid23
New member
Deadlift
135x6 or 7.. was talkin to another kid who wouldn't shutup
195x6 (3 of both over/under grip)
DB Lunges
20 lbs x 20
25 lbs x 20- PR- Hella Hard
Dips
Neutral Grip- 7
Wide Grip- 6
Close Grip- 4 (and half of one)
Alt DB Curls
15 lbs x 12 (per arm)
25 lbs x 5 (per arm)- PR (well tied for one i just checked back in my journal)
20 lbs x 5 (per arm)
Seated Calves
25 lbs x 15
35 lbs x 15 (it was this set where i realized there was something on the machine that i didn't take off that restricted my ROM lol)
35 lbs x 13
45 lbs x 12
Incline DB Bench
30 lbs x 12
35 lbs x 8
Comments: Pretty good workout. Deadlift went up 10 lbs from last workout, and i want to keep increasing it 10 lbs each week until i hit 225. Lunges were fucking hard. The first set was kind of hard (not nearly as hard as last time) and the second one i was breathing hard after 8-10 reps. Made sure i kept good form though. During the narrow grip on dips, my hand slipped because the fucking gravitron is shit.. some trainer talked to me about my routine and i thought she was going to offer to train me (woulda been the 3rd one), but she was just interested in how teens workout and stuff. DB Curls the 25 lbs is much harder than the 20 lbs- fuckin harder. Calves were ok and i was more in control, and i can feel my Incline DB Bench going up a lot.
135x6 or 7.. was talkin to another kid who wouldn't shutup
195x6 (3 of both over/under grip)
DB Lunges
20 lbs x 20
25 lbs x 20- PR- Hella Hard
Dips
Neutral Grip- 7
Wide Grip- 6
Close Grip- 4 (and half of one)
Alt DB Curls
15 lbs x 12 (per arm)
25 lbs x 5 (per arm)- PR (well tied for one i just checked back in my journal)
20 lbs x 5 (per arm)
Seated Calves
25 lbs x 15
35 lbs x 15 (it was this set where i realized there was something on the machine that i didn't take off that restricted my ROM lol)
35 lbs x 13
45 lbs x 12
Incline DB Bench
30 lbs x 12
35 lbs x 8
Comments: Pretty good workout. Deadlift went up 10 lbs from last workout, and i want to keep increasing it 10 lbs each week until i hit 225. Lunges were fucking hard. The first set was kind of hard (not nearly as hard as last time) and the second one i was breathing hard after 8-10 reps. Made sure i kept good form though. During the narrow grip on dips, my hand slipped because the fucking gravitron is shit.. some trainer talked to me about my routine and i thought she was going to offer to train me (woulda been the 3rd one), but she was just interested in how teens workout and stuff. DB Curls the 25 lbs is much harder than the 20 lbs- fuckin harder. Calves were ok and i was more in control, and i can feel my Incline DB Bench going up a lot.
JDid23
New member
dammm... just looked at myself in the mirror and i am guessing it's more noob gains, but i've seen crazy progress in the last 2 weeks especially in my back. Probably since i lifted for 2 1/2 months and took a 3 month break, coming back now is my prime time for great noob gains- little muscle memory and i haven't lifted in a while and it's (for me) still substantial weight.
also looked over my PRs and i think besides possibly OH Press i will hit all of them. Bench might be hard too
actually fuck it i am going to force myself to hit all of them, and bench shouldn't be too hard!
also looked over my PRs and i think besides possibly OH Press i will hit all of them. Bench might be hard too
actually fuck it i am going to force myself to hit all of them, and bench shouldn't be too hard!
JDid23
New member
well my index finger is a little closer than the close rings on the bar if you know what i am talking about
JDid23
New member
was happy with my workout today
Squat
95x5 (warmup)
155x8
175x6---- GOAL BY END OF THE YEAR REACHED!!
OH Press
45x5 (warmup)
70x8
75x7
Calf Raises
50x12 (pauses at top/bottom)
50x20 (speed)- PR (reps)
70x10 (pauses at top/bottom)
70x16 (speed)- PR (reps)
90x8 (pauses at top/bottom)
90x12 (speed)- PR
Light Lat Pulldown (warmup for chins)
27.5 x 8
Chinups
5
3
2
Planks
52 secs (had to leave)
Comments: was really satisfied with today's workout.. my squats have gone from 135x6 to 155x5 to 175x6 in the last 3 weeks without sacrificing my form. I went down a lot on my 175x6 set and had to really struggle on the last 2 reps. also the fact i was struggling with 135x6 two weeks ago and 155x5 last week and i got 155x8 pretty easily today means im adapting quickly to squats again. Going to keep with 175 next workout and maybe move up to 185 (where i left off after my quad injury from soccer)... OH Press was great. I struggled on 60x8/65x7 last workout and thought 85x5 by the end of the year would be hard, but getting 70x8 and 75x7 today felt awesome (80x8 is my PR) and i know i'll hit my PR. thought i'd try something new with calf raises and it was really hard!!!! Chins i managed to get 5.. didn't pause at the bottom but i did go full ROM. i had to leave after planks, and the hypers thing is still f'd up at my gym.
Squat
95x5 (warmup)
155x8
175x6---- GOAL BY END OF THE YEAR REACHED!!
OH Press
45x5 (warmup)
70x8
75x7
Calf Raises
50x12 (pauses at top/bottom)
50x20 (speed)- PR (reps)
70x10 (pauses at top/bottom)
70x16 (speed)- PR (reps)
90x8 (pauses at top/bottom)
90x12 (speed)- PR
Light Lat Pulldown (warmup for chins)
27.5 x 8
Chinups
5
3
2
Planks
52 secs (had to leave)
Comments: was really satisfied with today's workout.. my squats have gone from 135x6 to 155x5 to 175x6 in the last 3 weeks without sacrificing my form. I went down a lot on my 175x6 set and had to really struggle on the last 2 reps. also the fact i was struggling with 135x6 two weeks ago and 155x5 last week and i got 155x8 pretty easily today means im adapting quickly to squats again. Going to keep with 175 next workout and maybe move up to 185 (where i left off after my quad injury from soccer)... OH Press was great. I struggled on 60x8/65x7 last workout and thought 85x5 by the end of the year would be hard, but getting 70x8 and 75x7 today felt awesome (80x8 is my PR) and i know i'll hit my PR. thought i'd try something new with calf raises and it was really hard!!!! Chins i managed to get 5.. didn't pause at the bottom but i did go full ROM. i had to leave after planks, and the hypers thing is still f'd up at my gym.
JDid23
New member
ok workout today..
started with rows because there were 3 people working in benching
Row
65x8 (warmup)
100x8
105x6 (had to use some back on the last few reps)
95x6 (with perfect form until last rep)
Bench
95x8 (warmup- easy)
115x8
125x7 (small spot on last rep)
Pullover
20x10
25x10
35x6 (will talk about this in comments.. could have done more)- PR-
CGBP
45x8 (warmup)
75x11
85x12 (small spot on last rep)- PR- GOAL FOR END OF YEAR MET
Abs- Superset weighted declines with leg raises (elbow supported)- highest as i could go on leg raises as possible
highest decline BW x 8....... leg raises x 10
highest decline with 8 lb medicine ball x 8..... leg raises x 10
highest decline with 25 lb weight x 7- PR (weight)..... leg raises x 7
Comments: Rows were okay.. i think i might be stalling at the 105. I don't know why but it's really hard because my left arm goes up before my right arm all the time. Just my genetics for arms, like when i do lat raises i notice how differently my arms are shaped. Bench was good- happy to go up 10 pounds. for pullovers, the DBs in my gym they use weights (already on there) so the 35 pound one for some reason was 3 ten pound weights and two 2.5 pounders. Therefore, it was mad hard to keep my grip on it because i don't have huge hands. Next time, i am going to use the other DBs for 35 pounds (only 1 weight) and hopefully i won't slip.. CGBP was good today as i met my goal for the end of the year, and for abs, some really hot chick from my school was on the tredmill right by the declines, so when my shirt went up it was a bit embarassing haha.
started with rows because there were 3 people working in benching
Row
65x8 (warmup)
100x8
105x6 (had to use some back on the last few reps)
95x6 (with perfect form until last rep)
Bench
95x8 (warmup- easy)
115x8
125x7 (small spot on last rep)
Pullover
20x10
25x10
35x6 (will talk about this in comments.. could have done more)- PR-
CGBP
45x8 (warmup)
75x11
85x12 (small spot on last rep)- PR- GOAL FOR END OF YEAR MET
Abs- Superset weighted declines with leg raises (elbow supported)- highest as i could go on leg raises as possible
highest decline BW x 8....... leg raises x 10
highest decline with 8 lb medicine ball x 8..... leg raises x 10
highest decline with 25 lb weight x 7- PR (weight)..... leg raises x 7
Comments: Rows were okay.. i think i might be stalling at the 105. I don't know why but it's really hard because my left arm goes up before my right arm all the time. Just my genetics for arms, like when i do lat raises i notice how differently my arms are shaped. Bench was good- happy to go up 10 pounds. for pullovers, the DBs in my gym they use weights (already on there) so the 35 pound one for some reason was 3 ten pound weights and two 2.5 pounders. Therefore, it was mad hard to keep my grip on it because i don't have huge hands. Next time, i am going to use the other DBs for 35 pounds (only 1 weight) and hopefully i won't slip.. CGBP was good today as i met my goal for the end of the year, and for abs, some really hot chick from my school was on the tredmill right by the declines, so when my shirt went up it was a bit embarassing haha.
