If You Don't Give A Damn We Don't Give A #@*&

Training Logs
21

Alright, I think I’m gonna give arms their own day, and I’m gonna make a few changes to my overall schedule based on what I’ve learned in the past few weeks. Giving each group their own day should allow me to use as much weight as possible and to do enough work on them. I know it seems like I’m plotting out my routine too often, but this way I’ll remember the changes I made. Calves, Abs and cardio will be done too, they’re just not planned out.

Monday- Chest
Tuesday- Back
Wednesday- Legs
Thursday- Shoulders
Friday- Arms

Chest:
Incline Bench Press- 4 sets, work up to a 6-10 rep set
Dumbbell Bench Press- 3 sets, work up to an 8-12 rep set
Dumbbell Pullover- 3 sets, work up to an 8-12 rep set
Machine Bench Press- 3 sets, work up to an 8-12 rep set
Machine Flye- 3 or 4 sets of 8-15 reps

Back:
Parallel Grip Lat Pulldown- 4 sets, work up to an 8-12 rep set
Dumbbell Row- 4 sets, work up to an 8-12 rep set
Behind The Neck Pulldown- 4 sets, work up to an 8-12 rep set
Underhand Machine Row- 3 sets, work up to an 8-12 rep set
Machine Reverse Flye- 3 or 4 sets, 8-15 reps

Legs:
Leg Extension [Warm Up]- 3 sets of 10
Back Squat- 4 sets, work up to a 5-8 rep set
Keystone Deadlift- 4 sets, work up to a 6-10 rep set
Leg Press- 3 sets, work up to a 10-15 rep set
Leg Curl- 3 or 4 sets, work up to a 6-10 rep set

Shoulders:
Dumbbell Shoulder Press- 3 or 4 sets, work up to a 6-10 rep set
Dumbbell Front Raise- 3 sets, work up to an 8-12 rep set
Upright Row- 3 sets, work up to an 8-12 rep set
Machine Lateral Raise- 3 sets, work up to an 8-12 rep set
Cable Lateral Raise- 2 or 3 sets, 10-15 reps

Arms:
Close Grip Bench Press- 4 sets, work up to a 6-10 rep set
PJR Pullover/Skullcrusher- 3 or 4 sets, work up to an 8-12 rep set
V-Bar Pushdown-3 or 4 sets, 8-15 reps
Alternate Dumbbell Curl- 3 sets, work up to a 6-10 rep set
Machine Preacher Curl- 3 sets, work up to an 8-12 rep set
Pinwheel Curl- 3 sets, work up to an 8-12 rep set

22

Did Chest today pretty good workout overall:

Incline Bench Press- 45x?, 95x8, 115x5, 135x10
DB Bench Press- 30x?, 40x6, 55x12
DB Pullovers- 25x10, 35x8, 50x12
Machine Chest Press- 55x?, 85x6, 110x11
Machine Flyes- 100x10, 100x10, 100x10, 100x7
Seated Calf Raises- BWx?, 90x10, 90x10, 90x7, 90x10

Tried this Mammer Strength seated calf raises, didn’t realize it made to carry your weight as well as the plates. Meh. 3 double cheeseburgers and two apple pies at McDonald’s.

23

Back today:

V Bar Pulldown- 70x?, 85x?, 100x6, 115x10
DB Rows- 30x8, 40x6, 50x12
Behind the Neck Pulldown- 55x?, 70x8, 85x6, 100x9
Machine Reverse Flyes- 70x10, 85x6

24

I feel stupid for not doing legs yesterday, maybe I’ll do it tomorrow so I don’t have to feel stupid until next Wednesday.

Did shoulders today:

DB Shoulder Press- 30x?, 40x6, 50x10
DB Front Raises- 10x?, 15x7, 20x?, 25x12 [got the hang of these, they shall stay]
Upright Row- 25x?, 35x7, 45x5, 55x5, 65x12
Machine Lateral Raises- 40x?, 50x8, 65x7, 80x13
Cable Lateral Raises- 10x10, 10x10

Only 2 double cheeseburgers today->being short on cash=embarrassing.

25

Good workout today, did Chest, and some calves:

Incline Bench Press- 45x?, 95x6, 115x4, 135x10
DB Bench Press- 30x10, 45x5, 60x10
DB Pullovers- 30x10, 40x6, 55x12
Machine Chest Press- 55x?, 85x6, 110x11
Machine Flyes- 100x10, 100x10, 100x10, 100x12
Seated Calf Raises- BWx10, 90x10, 90x10, 90x10, 90x10

I didn’t have a lot to eat today morning and sleep hadn’t been good for the past few days, so I had a feeling it was going to be a bad workout. I felt pretty exhausted the entire morning and this continued as I entered the gym. That was why I didn’t go up in weight on the incline bench like I should have, but even then 10 reps was hard for some reason. Since I didn’t need a spot on the other lifts I decided to go up in weight or go for more reps anyway and they all worked out.

I’m thinking about not trying to get 12 reps before moving up in weight, as it worked out pretty well in the DB Bench today. I hadn’t gotten 12 reps with the 55lb DB’s last chest day, but I went for the 60s and it worked out. I think for some reason the reps after 10 are harder for me regardless of weight. Anyway, I’ll experiment with this tomorrow on back day, particularly the DB rows, which I KNOW are a problem for me at the higher reps. And they should be higher than my DB Bench anyway, so yeah.

3 double cheeseburgers.

26

Eeehh decent workout today, did back:

DB Rows- 40x8, 50x6, 60x10
V-Var Pulldowns- 55x?, 85x6, 100x6, 125x8
Seated Machine Rows- 55x?, 70x6, 85x5, 100x11
BTN Pulldowns- 55x?, 70x8, 85x5, 100x9
Machine Reverse Flyes- 55x?, 70x5, 85x10

2 double cheeseburgers. Just two.

27

Shoulders, eh workout today;

DB Shoulder Press- 30x?, 40x6, 55x5 [damn, that’s shit]
DB Front Raise- 15x?, 20x?, 30x12
Upright Rows- 45x?, 55x6, 65x5, 75x12 [sloppy]
Machine Lateral Raises- 50x10, 65x6, 85x12 [sort of sloppy]
Cable Lateral Raises- 10x10, 10x10

No cheeseburgers :(.

28

Pretty good workout overall, did chest:

Incline Bench Press- 45x?, 95x6, 115x4, 145x10+ 1 assisted
DB Bench Press- 30x8, 45x5, 65x8
DB Pullovers- 30x10, 40x6, 60x10
Machine Flyes- 70x?, 85x10, 100x6, 115x13

3 double cheeseburgers and 2 apple pies.

EDIT: Accidentally said 18 reps for the last set of DB Bench instead of 8.

29

Back today:

Parallel Grip Pulldowns- 70x?, 85x6, 100x5, 130x10
DB Rows-40x8, 50x6, 65x8 [sloppy]
BTN Pulldowns- 70x10, 85x8, 100x10
Machine Rows- 85x10, 80x6, 110x7
Machine Reverse Flyes- 80x8, 80x8, 80x5

30

LEGS today, shit. See, I should have started this as early as the rest of my lifting, the numbers are pathetic.

Leg Extenstions- warmed up with 55lbs
Squats- Worked up to 135x8
Leg Press- Worked up to 140lbs added for around 20 reps [lost count]
Leg Curls- worked up to 80x10
Seated Calf Raises- BWx10 90x10, 90x10

Wow, shit workout. Just shit. All the times I missed my leg days until have really bit me in the ass now. I do more weight on the incline bench than squats. Fuck. Had I started legs weeks ago like I should’ve this wouldn’t have been a problem.

Oh well, I can catch up.

31

How’s your bodyweight doing? has it increased??

for how long have you been training like this??

Just a little advice, i think you will benefit a lot more doing some kind of strength training.

just an opunion :wink:

what are your 1RM’s??

32

Can I also drop my opinion as well? Great!

Go through your entire cycle/bodyparts before repeating any. For example, if you miss legs, just perform your legs workout and push everything back one day instead.

Or not…haha.

33

[quote]tuchavito wrote:
How’s your bodyweight doing? has it increased??

for how long have you been training like this??

Just a little advice, i think you will benefit a lot more doing some kind of strength training.

just an opunion :wink:

what are your 1RM’s??
[/quote]

Well, I’m not sure if that comment was an insult or a joke, but point taken lol. I do need to be more committed to this.

I haven’t tested my 1RMs, so I don’t know. I’m mainly concerned with just what I can do with 6-12 reps for the most part.

Bodyweight is up to 192 as of Monday, it was 188 when I started this. But I think I LOOK a lot better than just 4 pounds. As my paltry strength numbers show, I was something of a soft 188.

[quote]Ironfreak wrote:
Can I also drop my opinion as well? Great!

Go through your entire cycle/bodyparts before repeating any. For example, if you miss legs, just perform your legs workout and push everything back one day instead.

Or not…haha.[/quote]

Yeah, I should’ve done that. Or just done legs with whatever bodypart I was doing the next day. Wednesdays are the worst days for me schedule wise, but I’m not going to be missing any leg days again, not after the embarrassment yesterday.

Thanks for the replies folks, harsh but on point words included :).

34

DB Shoulder Press- 35x8, 40x6, 55x5 [still won’t go up]
DB Front Raise- 20x?, 22.5x?, 35x7
Upright Rows- 45x?, 55x6, 55x6, 75x12
Machine Lateral Raises- 65x10, 80x6, 100x12 [heh]
Cable Lateral Raises- 10x10, 10x10, 10x10
DB Shrugs- 40x10, 50x10, 60x10, 70x10, 80x12

Well, I guess this was a decent workout. I think I might move the machine laterals up since they seem to be working well for me [progressing fast, I can fell them better too], and maybe use the cable laterals as more than a pump exercise at the end.

Upright rows I might take out, they’re not really doing anything for my delts, just traps. I’m thinking about adding another overhead press in place of the upright rows. Maybe a wide grip barbell press so that it hits my lateral delts like the uprights should have.

And hopefully the DB shoulder presses go up next week.

35

[quote]LarryDavid wrote:
tuchavito wrote:
How’s your bodyweight doing? has it increased??

for how long have you been training like this??

Just a little advice, i think you will benefit a lot more doing some kind of strength training.

just an opunion :wink:

what are your 1RM’s??

Well, I’m not sure if that comment was an insult or a joke, but point taken lol. I do need to be more committed to this.

I haven’t tested my 1RMs, so I don’t know. I’m mainly concerned with just what I can do with 6-12 reps for the most part.

Bodyweight is up to 192 as of Monday, it was 188 when I started this. But I think I LOOK a lot better than just 4 pounds. As my paltry strength numbers show, I was something of a soft 188.

[/quote]

ho don’t get me wrong man, no insults or jokes.

i only said that you would benefit a lot more working with lower reps (to increase strength) and some other accesory work, but work on the main lifts.

good luck

36

[quote]tuchavito wrote:
LarryDavid wrote:
tuchavito wrote:
How’s your bodyweight doing? has it increased??

for how long have you been training like this??

Just a little advice, i think you will benefit a lot more doing some kind of strength training.

just an opunion :wink:

what are your 1RM’s??

Well, I’m not sure if that comment was an insult or a joke, but point taken lol. I do need to be more committed to this.

I haven’t tested my 1RMs, so I don’t know. I’m mainly concerned with just what I can do with 6-12 reps for the most part.

Bodyweight is up to 192 as of Monday, it was 188 when I started this. But I think I LOOK a lot better than just 4 pounds. As my paltry strength numbers show, I was something of a soft 188.

ho don’t get me wrong man, no insults or jokes.

i only said that you would benefit a lot more working with lower reps (to increase strength) and some other accesory work, but work on the main lifts.

good luck[/quote]

Yeah, sorry for the misunderstanding. I actually figured that you means lower rep stuff and edited that into my original response, but the edit never showed up/hasn’t shown up yet.

I am thinking of doing reps closer to 5 on the first exercise [or the first two] of my workouts. I might start doing that next week. I know I’ll be going around 5 for squats.

Thanks for the feedback, I appreciate it.

37

I agree with Tuchavito. Don’t be afraid to go lower in reps in order to up the poundages. I hate the minimum rep rule. Use whatever will allow you to get stronger and if its too low then focus on increasing reps. I find it easier to add 5lbs and get the same amount of reps (usually 5) then trying to get more than 5 reps. If it ends up being lower than 5, then I’ll focus on increasing the reps.

I would also start your shoulder workout with some form of barbell press, whether seated, standing, push. These exercises will allow you to push heavier weight.

38

[quote]Ironfreak wrote:
I agree with Tuchavito. Don’t be afraid to go lower in reps in order to up the poundages. I hate the minimum rep rule. Use whatever will allow you to get stronger and if its too low then focus on increasing reps. I find it easier to add 5lbs and get the same amount of reps (usually 5) then trying to get more than 5 reps. If it ends up being lower than 5, then I’ll focus on increasing the reps.

I would also start your shoulder workout with some form of barbell press, whether seated, standing, push. These exercises will allow you to push heavier weight. [/quote]

Yeah, I’ll definitely be using reps around 5 on some of my lifts, specifically the compound lifts earlier in the workout.

And it’s funny you should mention the barbell press for shoulders, I am going to add a seated barbell overhead press [wide grip] to the beginning of my shoulder days and maybe have my seated DB overheads at a high incline instead of sitting straight up so as to hit the front delts more.

As the weights go higher on the DB overhead presses I seem to have trouble kicking the dumbbells up to start the set, so a barbell overhead press would solve that, and I could use lower reps. So yeah, I’ll be doing that too.

Thanks a lot.

39

Yesterdays chest workout was in the midst of studying for a big test and was understandably sub par:

Incline Bench Press- Worked up to 145x5
DB Bench Press- worked up to 60x12
DB Pullovers- worked up to 55x12
Machine Flyes- 115x15

I got to the gym real early so I could spend the rest of the day studying. Weights were bit lower than last week, but I was sleepy in the gym. So I’m not that worried, I’m probably still upping the weights from last weeks numbers when I do chest next week.

Oh yeah, I bombed on the test anyway :(.

40

Back today:

Parallel Grip Pulldowns- worked up to 145x6
DB Rows- Worked up to 70x5 [could probably do 75lbs]
BTN Pulldowns- worked up to 125x6
Machine Rows- worked up to 130x6
Machine Reverse Flyes- did 110x6

Wow, lower reps FTW. Looks like I’ll be using reps around 5-8 on most lifts from now on. I felt way fresher on the later exercises and on the earlier exercises I felt like I could use more weight. Will probably up the weight on most exercises next week.

4 double cheeseburgers.