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working on a new routine
- Thread starter JDid23
- Start date
Good workout.
Congrats on the chinsI hope by chins you mean pull-ups where your palms are facing away from you, though.
Good job on allowing the calluses to heal. Smart thinking.
he said neutral grip chins meaning palms were facing eachother, like the grip you would use for hammer curls
JDid23
New member
This.
Also, regarding the weight for pullups i actually found a weight belt today but decided not to use it. I feel like it would weigh more with the chains on the belt and all than with the 10 pound DB. When i get to heavier weights a few pounds won't mean as much, but with 10 pounds i feel like it might make a slight difference. Any views on this?
Also, on the 4th rep of the last set if almost fell so i really had to fight to keep it during my reps and the 5th one took about 3 seconds but strict form to get up.
Tblock1
New member
2 questions:
----Are you ever planning on videoing your clean form? I would really be curious to see what your form is like as mine sucks
----How do neutral grip chins feel? Are they easier or harder than other grips?
Also:
I would be so pissed at whoever tapped you on the shoulder during the clean set, that would be one of the worst exercises for that to happen during
----Are you ever planning on videoing your clean form? I would really be curious to see what your form is like as mine sucks
----How do neutral grip chins feel? Are they easier or harder than other grips?
Also:
I would be so pissed at whoever tapped you on the shoulder during the clean set, that would be one of the worst exercises for that to happen during
JDid23
New member
2 questions:
----Are you ever planning on videoing your clean form? I would really be curious to see what your form is like as mine sucks
----How do neutral grip chins feel? Are they easier or harder than other grips?
Also:
I would be so pissed at whoever tapped you on the shoulder during the clean set, that would be one of the worst exercises for that to happen during
i really want to video my cleans, squats, and deads but i have nothing to video them with. Some older man tried to help me with cleans 2 weeks ago and said i did a pretty good job. Will probably ask the kid in my gym class to help me out. I am somewhat confident on squats as i've gotten tons of great comments lately, and deads i've had a few people watch and say they were good but i still want to vid them.
they feel fine. I don't have a regular chinup bar so it's those, and they feel okay.
Yeah man it was fucking bad. I wasn't doing a great job anyway so i wasn't gonna finish but when they tapped me i was like fuck.
JDid23
New member
not too bad... good thing i came late today- they were repairing the rack and if i went earlier i wouldn't have been able to squat!!! only had to wait about 5 min though.
Squat
45x5
95x5
135x3
155x3
185x1
205x1
220x2- PR 3 sets x 2 reps and weight used
220x2
220x2
Overhead Press
45x5
70x5
80x5
90x5
100x5- PR
75x9- PR
DB Row
45s x 7
55s x 7- PR 3x7
55s x 7
55s x 7
Seated Calf Raises- Nelson's routine- 35 pounds x 100 reps rest/pause- PR
Triceps- Superset CGBP with DB Skulls. Left one burned like hell, barely even felt my right lol
95 lbs x 10...... 15 lbs x 10
95 lbs x 10....... 15 lbs x 10
95 lbs x 8........ 15 lbs x 6
Abs
Planks- regular 50 seconds, right side plank 25 seconds, left side plank 25 seconds (no rest, shoulda gone longer)
Renegade rows- 25x10 (5 per arm)
Russian twists with 10 lb med ball- 50 reps
Renegade Rows- 25x16 (8 per arm)
Comments: Squats weren't even that hard. When i got to the rack though and saw it blocked off, these 2 kids i always talk to asked wtf i was going to do without squatting since whenever i am there i basically just use the rack for squats- some guys (one former PIT ftball player) were talking about my squat and that it was pretty damn good for my size/weight and the football player's friend asked him how i squat so much (not even that much lol). Nice ego boost OHP was real solid, rows i barely cheated with my right arm which was great, 75 reps for calves was too easy so i did 100, and for tri's i think i am going to stick to more DB work.
Deads next workout baby
Squat
45x5
95x5
135x3
155x3
185x1
205x1
220x2- PR 3 sets x 2 reps and weight used
220x2
220x2
Overhead Press
45x5
70x5
80x5
90x5
100x5- PR
75x9- PR
DB Row
45s x 7
55s x 7- PR 3x7
55s x 7
55s x 7
Seated Calf Raises- Nelson's routine- 35 pounds x 100 reps rest/pause- PR
Triceps- Superset CGBP with DB Skulls. Left one burned like hell, barely even felt my right lol
95 lbs x 10...... 15 lbs x 10
95 lbs x 10....... 15 lbs x 10
95 lbs x 8........ 15 lbs x 6
Abs
Planks- regular 50 seconds, right side plank 25 seconds, left side plank 25 seconds (no rest, shoulda gone longer)
Renegade rows- 25x10 (5 per arm)
Russian twists with 10 lb med ball- 50 reps
Renegade Rows- 25x16 (8 per arm)
Comments: Squats weren't even that hard. When i got to the rack though and saw it blocked off, these 2 kids i always talk to asked wtf i was going to do without squatting since whenever i am there i basically just use the rack for squats- some guys (one former PIT ftball player) were talking about my squat and that it was pretty damn good for my size/weight and the football player's friend asked him how i squat so much (not even that much lol). Nice ego boost
OHP was real solid, rows i barely cheated with my right arm which was great, 75 reps for calves was too easy so i did 100, and for tri's i think i am going to stick to more DB work.Deads next workout baby
Last edited:
JDid23
New member
thx bro. deads next session i am going for 265x5, 275x3, and 255x6.... haven't maxed out yet and i actually (maybe dumb idk) did 245 with ease today to teach my friend deads at school. My callous is still pretty bad, but it's getting a lot better and it didn't hurt much during rows.
bench i am gonna go for 155x3x3 next workout.
bench i am gonna go for 155x3x3 next workout.
JDid23
New member
Solid shit today
Deadlift
135x5
185x3
225x2
245x2
265x5- tied PR
275x3- PR
255x6- PR 3rd set
Front Squat
45x5
95x3
115x3
135x3
150x5- PR
155x4- PR
160x3- PR
Bench Press
40x8
95x3
115x3
135x3
155x3- PR 3x3
155x3 (small spot on 3rd)
155x3 (small spot on 3rd)
135x7 (failed 8th pretty big spot)
Cable Pullthroughs
50x8- PR 3x8
50x8
50x8
Chest Supported Rows
45x8- PR 3x8
45x8
45x8
Biceps
Incline DB Curls
20 lb DBs x 8- PR
20 lb DBs x 7
20 lb DBs x 7
Hammer Curls
20 lb DBs x 8
20 lb DBs x 8
Comments: Killed deads easily. Callous was a bitch with double overhand on 185 lol, but not hard besides that. Form wasn't great on front squats- didn't go completely ATG and i wasn't comfortable holding the bar. I am thinking of switching from a clean grip to a crossover grip. Bench was somewhat hard. I am going to move up to 160 next workout and if i hit that i am going to keep going, but if i'm not even close i am going to deload. After pullthroughs, some weakass kid on the swim team started making fun of me lol- so after i got a drink i went up to him, tapped him on the shoulder and said "Dude, it really helps on the thrust. You should ask your mom how much better my performance has been lately". Dude was fucking speechless lmao. Chest Supported rows were alright, and curls were fine as well.
Deadlift
135x5
185x3
225x2
245x2
265x5- tied PR
275x3- PR
255x6- PR 3rd set
Front Squat
45x5
95x3
115x3
135x3
150x5- PR
155x4- PR
160x3- PR
Bench Press
40x8
95x3
115x3
135x3
155x3- PR 3x3
155x3 (small spot on 3rd)
155x3 (small spot on 3rd)
135x7 (failed 8th pretty big spot)
Cable Pullthroughs
50x8- PR 3x8
50x8
50x8
Chest Supported Rows
45x8- PR 3x8
45x8
45x8
Biceps
Incline DB Curls
20 lb DBs x 8- PR
20 lb DBs x 7
20 lb DBs x 7
Hammer Curls
20 lb DBs x 8
20 lb DBs x 8
Comments: Killed deads easily. Callous was a bitch with double overhand on 185 lol, but not hard besides that. Form wasn't great on front squats- didn't go completely ATG and i wasn't comfortable holding the bar. I am thinking of switching from a clean grip to a crossover grip. Bench was somewhat hard. I am going to move up to 160 next workout and if i hit that i am going to keep going, but if i'm not even close i am going to deload. After pullthroughs, some weakass kid on the swim team started making fun of me lol- so after i got a drink i went up to him, tapped him on the shoulder and said "Dude, it really helps on the thrust. You should ask your mom how much better my performance has been lately". Dude was fucking speechless lmao. Chest Supported rows were alright, and curls were fine as well.
Dude how can you say you got 155x3 for 3 sets if you had a "small spot" on the last 2 sets? A spot could be 5lbs of 25lbs. You really cant tell.
And doing 3 sets to failure then a backoff set to failure, whats the point. Keep it simple, just do a heavy to failure set, then increase the weight each week.
And doing 3 sets to failure then a backoff set to failure, whats the point. Keep it simple, just do a heavy to failure set, then increase the weight each week.
