Workout Notebook

[lweaver]

Seeing gradual strength gains through most of my lifts, so won't change much for my next cycle:

Chest-Heavy presses with minimal isolation work
Tris-Worked in w/ chest and/or shoulders with moderate isolation work
Back- Well rounded routine for uppers beginning w/ pullups, deadlifts after, maybe adding good mornings or some other back ext. work
Bis- Isolated after back workout or if I find myself with extra gym time and energy
Legs- Squats the primary lift, will play around with some other things but full squats have been tearing up my glutes and hams so I think I'll just bump up the weight and volume next session
Shoulders- Heavier overhead presses to come along with more volume afterwards, hopefully

Weighed in today at 186, so I lost a few pounds, not too concerned yat as long as this doesn't continue. might need to bump up the calories...

 

[lweaver]

Chest today, not so great a workout as time was short...dude next to me was benching 505 haha...

BB Bench Press
135x15
185x10
205x7
225x3
205x7
205x5
205x3

Incline BB Press
135x12
135x10
135x10

 

[lweaver]

Todays workout...

Close Grip Bench
135x15
155x10
165x9
165x8
165x9

Weighted Dips w/ Heavy Chain, supersetted into BW dips
12-->10
9-->8
8-->7

Skull Crushers
60x15
70x10x3

Wide Grip EZ Bar Curl, concentric-->eccentric w/ spotter (6-7 second eccentric)
90 lbs.
8-->3
6-->3
6-->3

 

[ceo]

I use a log book every time and I write down the exercises I will be doing and the weights I will be using before I go in, then I write down the reps I hit after my work set. I also write down anything that is significant (like if a joint or tendon starts hurting, etc.). Log everything!

 

[lweaver]

Been a lazy ass with my logging...anyway got everything in last week meaning I hit all bodyparts that I wanted to...starting school again this week in addition to working full time but still focused on hitting the gym hard whenever I can. Great workout today with my training partner...upper back workout with pre-exhaust of biceps. With bis almost shot, had to decrease weight and focus on good form, isolating the back. Very good pump and high intensity for both muscle groups.

Close Grip Preachers (<1 min rest periods, slow eccentrics)
70x15
80x12
80x10
80x9

Rope Cable Curl (Double Pulley, slow controlled ROM with <1 min rest periods)
95x12-15x4

Reverse Grip Cable Curls
65x20
75x15
85x15
95x12

Close Grip Pullups ( 1.5 min rest periods, slow ROM): BW only
8 plus 2 with assist
6
7
6

Cable Row
120x10x4

Triple Set: Wide Grip Pulldown-->Rev Grip P/D-->Close Grip P/D
120-->100-->80(weight)

12-->10-->8
10-->9-->6
8-->6-->6
9-->10-->3

No grip left, great forearm burnout with lats fatigued as well.

 

[lweaver]

Havent been keeping up with this as my laptop went...recently purchased a new one! Will just enter my last 2 workouts...

Thursdays workout:Legs

ATG Squats
135x15
185x12
225x10
245x10
295x6
225x10
135x16

Front Squats
4x10-12x155

Standing Smith Machine Calf Raises
5x185x15-18

Feel like Im getting used to squats, just feel like I need to do more calf and ham work with my leg workouts. Definately will increase my back squat tomorrow, 315 should be no problem.

Friday was shoulders and biceps, as I hadnt isolated either throughout the week. Just a quick AM workout...moderateely high rep range and low weight to mix things up

Machine Shrugs
225x15x4
Supersetted w/
Cable Uprights
Whatever the rack is (?!)x10-12x4

Machine Laterals (TF w/ each set)
80lbs.x12-15x4
Supersetted With
Reverse Pec Deck
100x15-18x4

Preacher Curls (slow eccentric)
60x15x3

Hammer Curls (slow ROM both ways, arm drawn across body)
25x12x3

Reverse Cable Curls
90x10-12x3

 

[Tblock1]

Havent been keeping up with this as my laptop went...recently purchased a new one! Will just enter my last 2 workouts...

Thursdays workout:Legs

ATG Squats
135x15
185x12
225x10
245x10
295x6
225x10
135x16

Front Squats
4x10-12x155

Standing Smith Machine Calf Raises
5x185x15-18

Feel like Im getting used to squats, just feel like I need to do more calf and ham work with my leg workouts. Definately will increase my back squat tomorrow, 315 should be no problem.

Friday was shoulders and biceps, as I hadnt isolated either throughout the week. Just a quick AM workout...moderateely high rep range and low weight to mix things up

Machine Shrugs
225x15x4
Supersetted w/
Cable Uprights
Whatever the rack is (?!)x10-12x4

Machine Laterals (TF w/ each set)
80lbs.x12-15x4
Supersetted With
Reverse Pec Deck
100x15-18x4

Preacher Curls (slow eccentric)
60x15x3

Hammer Curls (slow ROM both ways, arm drawn across body)
25x12x3

Reverse Cable Curls
90x10-12x3

Nice work on those squat! You might want to consider upping the weight and lowering the reps a little on front squats though.

 

[lweaver]

Thanks man...will do for sure I'm just in the process of getting used to them, it was kind of trial and error until I realized that I had to point my elbows forward to secure the bar.

 

[lweaver]

Missed a few logs, will put in my last 2 workouts...

Wednesday-Legs

ATG Squats
135x15
185x15
225x12
315x6 (counting 6...7&8 were too high and form was getting shitty)
225x10

Sharp pain in my right hip adductors with the last few squats, will stretch out and hit it hard again next week. Made leg presses kind of rough, but didnt really affect my romanians.

Leg Press
90x20
180x15
270x15
360x10
450x8

Supersetted with Romanian Deadlifts:
135x12
155x10
185x10
205x10
205x10

Thursday=Chest
Wanted to start with BP using neurological adaptation, not sure if I got the full effect since the initial load wasnt as maximal as I thought...I popped the weight up, didnt think that would happen since the weight is 20 lbs higher than any of my previous benches.

Bench Press
275x1 (PR)
225x6
225x5
205x8
205x8
185x12

Incline Bench Press
135x12
165x9
185x7
185x7

Hammer Strength Decline Presses (decreased rest periods)
90x20
140x12
140x12
190x8

Standing Cable Flyes
50x10-12x4

 

[Tblock1]

Nice work in the squats and bench pr!!!