Just started lifting. Will keep a log here. Any tips, or critiques are welcome. My goals as of now are BP/SQ/DL as follows 315/405/500. My lifts as of now are 245/295/335. Its a long journey, but everyone starts somewhere.
[quote]Elite0423 wrote:
Just started lifting. Will keep a log here. Any tips, or critiques are welcome. My goals as of now are BP/SQ/DL as follows 315/405/500. My lifts as of now are 245/295/335. Its a long journey, but everyone starts somewhere. [/quote]
Monday 6/28/10
Max Bench / Shoulders/Tris/Bis
CGBP - 255x1 new spotter helped when he wasnt supposed to but my technique needs a ton of work.
Incline DB - 75 x 8
Decline Skull Crushers - 65 x 10 felt good really like this
Tri Finisher - 25 x 10
Side Raises - 20 x 10 needs work
Hammer Curls - 50 x 10 loose form
Concentration Curl - 30 x 10
Tomorrow is back day and wednesday im squatting and pulling from the pins. should be a good week. weight is 175 as of now pushing for 180 by the end of next week.
Tuesday 6/29/10 - Back Day
Wide Grip Pull Downs - Worked up to whole stack minus big plates for 8-10. I don’t like this exercise and Ill be replacing it for regular grip pulldowns.
Barbell Rows - Worked up to 155x10 with back almost parallel to floor. Love this one.
T Bar Cable Rows - 180 x 10. Very good pumps up the lower lats nicely.
Reverse Grip Pull Downs - Also taking these out since the suck !
DB Rows - 115 x 5 I’m strong at these but form was a little sloppy. Ill stick with the 115 and try to get more reps and better form next time.
DB Shrugs - 65 x 10
Reverse Flys - 20 x 10
finished this in 60 minutes. good workout.
my next back workout on Friday should look like this
bb rows, pull downs, t bar cable, db rows, shrugs, reverse flys. should be a good one with hopefully some PR’s.
Wednesday 6/30/10 Max Effor Lower
Well since Im not a bodybuilder (although I am trying to get jacked) I really dont care about the size of my legs as long as their strong so as you can see my lower body day is really based on power lifting although I do some traditional bodybuilding work for assistance exercises. shallow…maybe. strong…hell yeahhh.
Started off with some deep box squats. these sucked and were extremely hard for me.
box squats - 225 x 1 my regular squat is much higher. weight that is 
rack pulls from knee - 405 x 1
leg press - 2 plates a side for 20 reps or so (although the leg press gets shitted on I think its a better quad exercise then any kind of squat I can think of. at least for me) quads were ridiculously pumped so i got out of their. but overall good workout. and i feel like those box squats are really gonna bring up my squat and dead which I am happy about.
Thursday 7/1/10 … sucked
I woke up this morning with my body aching from the squats last night, decided to go to the gym anyways and it really sucked. I had a headache, light weights felt heavy, and my shoulder was killing me so I shut it down after some pump work.
Learned a few things.
1.)Skull Crushers suck and I will be replacing those with Weighted CG dips.
2.) I really need to work on upper back size because my bench stroke is like 3 feet and Im onyl 5’8".
3.) Next week Im invited to squat with some powerlifters from my gym. Im pretty happy about that.
4.) When your body tells you not to do something. you really shouldn’t.
Im gonna try to max my protein intake tonight to see if i can recover better and get a good nights sleep so maybe I can hit up the gym tomorrow feelin fresh and ready to smash some serious weight.
[quote]Elite0423 wrote:
Thursday 7/1/10 … sucked
I woke up this morning with my body aching from the squats last night, decided to go to the gym anyways and it really sucked. I had a headache, light weights felt heavy, and my shoulder was killing me so I shut it down after some pump work.
Learned a few things.
1.)Skull Crushers suck and I will be replacing those with Weighted CG dips.
2.) I really need to work on upper back size because my bench stroke is like 3 feet and Im onyl 5’8".
3.) Next week Im invited to squat with some powerlifters from my gym. Im pretty happy about that.
4.) When your body tells you not to do something. you really shouldn’t.
Im gonna try to max my protein intake tonight to see if i can recover better and get a good nights sleep so maybe I can hit up the gym tomorrow feelin fresh and ready to smash some serious weight.
[/quote]
Some freak shit happened in the gym and its been closed since friday. needless to say i went batshit crazy but i had a good session today.
Tuesday 7/6/10
CGBP - 245 x 1 easy technique is better
dips (awesome) - 25x 10 … going up in weight
tri finisher - 35 x 10
hammer strength shoulder press - 2x45x 10
lateral raises - 20x10
db curls - 45x8
preacher db curls - 30 x 8
Wednesday Back Day 7/7/10
BB Rows - 155 x 8
pulldowns - some x some
t bar rows - 160 x 8
chinups- some x some
db rows - 115 x 8 . left side is weaker had a few paused reps
rear delt machine - 40 x 10
shrugs - 185 x 10
Thursday 7/8/10 Squats
Free ATG Squats - 225 x 10, 285 x 2. Box squats are really bringing up my free squats.
im changing things up a little. I really want to focus on my upper body since im very bottom heavy at this point and have pretty impressive quads and hams for a newbie. Im gonna do a 3 way split.
Chest and Tris
squat or dead movement and back
delts, traps, and bis
im gonna do it 3 on 1 off and feel like this frequency is really gonna bring up my upper body. i feel 1 squat movement and 1 deadlift movement a week will keep my legs growing with the rest of me as they are my best bodypart and can probably grow from me not doing them. ill see how this goes but i am pretty excited. this is how its basically going to look.
Day 1 Chest and Tris
CGBP 1RM
INC DB
Dips
Tri Finisher
Pec Deck for pump
Day 2 Back
Deadlift
BB Rows
Chins or Pulldowns
T Bar Rows
DB Rows
Day 3 Delts, Traps, and Bis
Military Press
Side Raises
Rear Delt Flys
Shrugs
DB Curls
Preacher curls
Day 4 Off
Day 5 Chest and Tris
Incline Press
Dips
Hammer Strength Press (maybe)
Tri Finisher
Pec Deck
Day 6 Back
Squat and then same for back
Day 7
same as day 3
edit/ this may also not happen and i might stick to my regular split. who knows? ill figure it out. bb rows are whats going to build my back since they are my fav exercise and i dont think doing squats or deads before bb rows is going to happen
New Split starting tomorrow as follows
Day 1 Bench Variation, Arms, and Traps
Day 2 Squat or Dead Variation then lats and upper back
Day 3 Delts and Chest
Day 4 Off
Day 5 Repeat
Here is an example of the weekly setup.
Day 1
BP or Incline Press - 1RM
Dips - Ramp up to 6-8 maybe a drop set (BB)
Tri Finisher - Ramp up to 6-8 drop sets till tris explode
ALT DB Curls - (BB)
DB Preacher Curls - (BB)
BB Shrugs - (BB)
Day 2
Sumo Deadlift or Squat Variation - 1RM
BB Rows - BB
Pulldowns and Chinups - BB
T Bar Rows - BB
DB Rows - BB
maybe more if up to it but doubt it
Day 3 start with Delts or Pecs whichever I want to focus on more at the time
Military Press - BB
Inc DB - BB
Side Delt Raises - BB
Rear Delt Flys - BB
Cable or Machine Flys - BB (DB flys if pain is not there)
[quote]Elite0423 wrote:
Just started lifting. Will keep a log here. Any tips, or critiques are welcome. My goals as of now are BP/SQ/DL as follows 315/405/500. My lifts as of now are 245/295/335. Its a long journey, but everyone starts somewhere. [/quote]
Good luck! When do you plan to achieve your goals? I mean how many months or weeks do you think you need until you get there?
[quote]rephore wrote:
[quote]Elite0423 wrote:
Just started lifting. Will keep a log here. Any tips, or critiques are welcome. My goals as of now are BP/SQ/DL as follows 315/405/500. My lifts as of now are 245/295/335. Its a long journey, but everyone starts somewhere. [/quote]
Good luck! When do you plan to achieve your goals? I mean how many months or weeks do you think you need until you get there?[/quote]
Thanks ! I do plan on achieving these goals before turning 20 so by next april, maybe? I try to take it week by week and make sure that strength gains are linear. Training is the fun part. Getting the food and schedule down is hands down the hardest thing Ive ever had to adjust to in my life. I hope you have goals and achieve them as well.
training today sucked so its not worth logging. my parents traveling, low food intake, and overall fatigue has caught up and i unfortunetly got into a car accident. all good though, tomorrows a new day, will keep on keeping on.
[quote]Elite0423 wrote:
training today sucked so its not worth logging. my parents traveling, low food intake, and overall fatigue has caught up and i unfortunetly got into a car accident. all good though, tomorrows a new day, will keep on keeping on.
[/quote]
I have been training, and hit my goal of 180 pounds. Next stop is 190 and Ill finally throw a pic up. Will get the ball rolling with logging the training starting tonight.