working on a new routine

[JDid23]

Deadlift
135x5 double over
155x5 double over
205x6 (alternate 3x each)-- PR (for 6 reps, PR is 225x4)

DB Lunges
30 lb DBs x 20- PR-- GOAL FOR END OF YEAR REACHED!!
35 lb DBs x 8- PR (will mention in comments)

Dips (deep)
widest grip x 8
closest grip x 6
in between grip x 4

Alt DB Curls
20 lb DBs x 10 (per arm)
25 lb DBs x 4 (per arm)

Seated Calves (will mention in comments why so few)
25 lbs x 12 (slow)
25 lbs x 12 (fast)
35 lbs x 10 (slow)

Incline DB Press
35 lb DBs x 10- PR (previous is 8)
40 lb DBs x 8- PR


Comments- Next time i am going to use an over/under for warmups. Makes no sense to do double over for warmups and over/under for my working set. Grip was hard on the last 2 but i managed to get it up... As for lunges the 30 lbs felt great to get. Once i hit my 6th rep on the 35s, my forearms started to really hurt (i know i should have toughed it out but it almost felt like a strain).. 35 is probably a bit much so i am going to try to do 25s and 30s next time, then go up to 35s workout after next. Dips were solid, but my forearms hurt while doing these haha- i am going up a steady 1 dip each week. I feel like the biggest faggit ever doing curls so i guess that is good- i am going to try to use 25s next workout for my first set because it's real hard after the 20s. Incline DB Press is going up a steady 5 pounds each week per set, and hopefully going to keep this up!

oh yeah and for seated calves, the part of my leg like to the left of my left quad was hurting a lot after the 35s for some reason-- kind of like the muscle was tensing up. Didn't think it was worth continuing. I did stretch my calves a good amount btw- seen mad growth in them!!


my 3rd session of each workout is over after missing 3 months, and i am already starting to hit PRs for my lifts which i am real happy with. I wish i knew where i'd be if i were consistent instead of playing soccer, but as long as my lifts keep going up then fuck yeah! Oh, and no wonder my last workout felt incomplete- i forgot lat raises lol

 

[Andalite]

Great job on the PRs. Congrats on the heavy Deadlift.

 

[SaiBoT]

Deadlift
135x5 double over
155x5 double over
205x6 (alternate 3x each)-- PR (for 6 reps, PR is 225x4)

DB Lunges
30 lb DBs x 20- PR-- GOAL FOR END OF YEAR REACHED!!
35 lb DBs x 8- PR (will mention in comments) forearm pain it's normal and good toughen up and do the same weight next time...

Dips (deep)
widest grip x 8
closest grip x 6
in between grip x 4

Alt DB Curls
20 lb DBs x 10 (per arm)
25 lb DBs x 4 (per arm) next time do 1-2 more reps once you hit 100lbs dumbells you won't look a fag...

Seated Calves (will mention in comments why so few)
25 lbs x 12 (slow)
25 lbs x 12 (fast)
35 lbs x 10 (slow) stretch your quads too before andin between sets (yes i said quads) and that pain will go away

Incline DB Press
35 lb DBs x 10- PR (previous is 8)
40 lb DBs x 8- PR


Comments- Next time i am going to use an over/under for warmups. Makes no sense to do double over for warmups and over/under for my working set. Grip was hard on the last 2 but i managed to get it up... As for lunges the 30 lbs felt great to get. Once i hit my 6th rep on the 35s, my forearms started to really hurt (i know i should have toughed it out but it almost felt like a strain).. 35 is probably a bit much so i am going to try to do 25s and 30s next time, then go up to 35s workout after next. Dips were solid, but my forearms hurt while doing these haha- i am going up a steady 1 dip each week. I feel like the biggest faggit ever doing curls so i guess that is good- i am going to try to use 25s next workout for my first set because it's real hard after the 20s. Incline DB Press is going up a steady 5 pounds each week per set, and hopefully going to keep this up!

oh yeah and for seated calves, the part of my leg like to the left of my left quad was hurting a lot after the 35s for some reason-- kind of like the muscle was tensing up. Didn't think it was worth continuing. I did stretch my calves a good amount btw- seen mad growth in them!!


my 3rd session of each workout is over after missing 3 months, and i am already starting to hit PRs for my lifts which i am real happy with. I wish i knew where i'd be if i were consistent instead of playing soccer, but as long as my lifts keep going up then fuck yeah! Oh, and no wonder my last workout felt incomplete- i forgot lat raises lol

My comments are in red, basically kill that shit.

 

[JDid23]

My comments are in red, basically kill that shit.

thanks man..

for curls you think i should start with 25s next time and use 20s for my 2nd set?

also, i stretched my quads a lot during the lunges, but thanks i'll try to stretch them more before seated calves too

 

[SaiBoT]

thanks man..

for curls you think i should start with 25s next time and use 20s for my 2nd set?

also, i stretched my quads a lot during the lunges, but thanks i'll try to stretch them more before seated calves too

For curl do the same thing but try to get more reps with 25s

What happens with calf training sometimes it's that when trying to get more reps we end up tensing the quads too much which is why all the surrounding area hurts in a bad way, by stretching the quads you will release that tension which in turn will allow you to focus on busting your calves... not your knees...

 

[ExtraMile]

For curl do the same thing but try to get more reps with 25s

What happens with calf training sometimes it's that when trying to get more reps we end up tensing the quads too much which is why all the surrounding area hurts in a bad way, by stretching the quads you will release that tension which in turn will allow you to focus on busting your calves... not your knees...

this is like what I told him, although I find when trying to bust out the last reps its my hips than start to tense when doing seated calves, i guess they are trying to pull the thigh upwards to assist in raising the pad. It happens to me sometimes and I told jdid23 to try to concentrate on the mind-muscle and relaxe hips and legs and make the calves do the work.

maybe its the quad thing though...

 

[Andalite]

Do you work on hip mobility?

 

[JDid23]

Do you work on hip mobility?

i do try to get my hips involved in squats..... any suggestions on some stretches or how to work on them?

 

[Andalite]

i do try to get my hips involved in squats..... any suggestions on some stretches or how to work on them?

Oh...I have LOTS of ideas on that.

Here's what you need to do.

You need to do mobility drills as a warm-up before each and every one of your workouts. Check out these videos to learn the drills. Select 8-10 of them every workout day and do them before you begin lifting.

Dynamic Mobility 1: Ground Up Strength: Dynamic Mobility Exercises

Dynamic Mobility 2: Ground Up Strength: Dynamic Mobility Exercises 2

Dynamic Mobility 3: Ground Up Strength: Dynamic Mobiltiy Exercises 3

Dynamic Mobility 4: Ground Up Strength: Dynamic Mobility Exercises 4

Ankle and Thoracic Mobility: Ground Up Strength: Ankle and Thoracic Mobility

 

[JDid23]

thanks dude ^^

i'll check em out now

just watched them-- some of them i am not going to do to avoid looking like a complete moron at the gym (lol) but for some of the others, should i do them right before my lifts, or is it okay to do them at home before i go to the gym- don't want to look like an idiot lying on the ground swinging my hips back and forth lol