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

Training Training Logs
41

Oh shit son! Great workout. I did shoulders AND legs today, and things went very well:

Wide Grip BB Overhead Press- 45x?, 65x6, 95x5, 115x5
DB Overhead Press- 30x5, 40x5, 55x3
Machine Laterals- 65x?, 80x6, 95x5, 110x6
Cable Laterals- 10x10, 20x10, 30x5 [sloppy]
BB Squats- 45x?, 95x6, 115x5, 135x5 [easy]
Leg Press- 50x10, 90x8, 180x5, 210x10
Keystone Deadlifts- 45x?, 95x8, 135x8, 185x6 [grip gave out]
Leg Extensions- 55x?, 70x8, 85x8, 100x6, 115x10
Leg Curls- 55x?, 75x6, 95x6, 125x6
DB Shrugs- 55x10, 65x10, 75x6, 85x10 [heaviest dumbbells in the gym :/]

Pretty good workout, got a lot of work in. I made sure I did my leg work for the week, and I feel great for it. Some notes:

-Added in Keystones and BB overhead presses, did well on both IMO. Grip was an issue on the KDL’s, so I may have to figure out a solution to that since the exercise hits my hams great and I wouldn’t want it to go to waste.

-Did 2 reps less than last week on DB overhead press, but that probably has to do with doing a new exercise right before. It was definitely harder to kick up the weights to start the set this week.

-I had no spotter on the BB squats and didn’t really want to up the weight or do high reps for fear of dying- or even more embarrassing, being saved from death by one of the old women at the gym today. I’ll be upping the weight next week for sure.

-taking out the upright rows and the front raises was a good thing. They never really hit my left delts very well, and I feel the machine and cable laterals more anyway. Will keep it this way from now on.

-I’m switching to barbells for shrugs next week. 85lbs are the heaviest DB’s in our gym [don’t laugh], so yeah. I’m pretty sure I’ll have to make the switch for DB bench and DB rows eventually, too.

The way things worked out today, I’m thinking of just going for a 3 day split: Chest/Arms, Back/Abs, and Shoulders/Legs. It would really ease up my schedule if I just did 3 long workouts instead of 5 shorter ones- by way of travel time being reduced, plus on Monday I have a long break in between classes anyway so a long workout would be nice. I dunno, I still have to do arms tomorrow, I’ll figure this out after that.

3 double cheeseburgers.

42

Chest and Arms today:

Incline Bench Press- 45x?, 95x7, 115x5, 155x6
DB Bench Press- 30x8, 45x5, 65x8
Alternate DB Curls- 25x10, 30x6, 35x8
Close Grip Bench Press- 45x?, 95x6, 115x10
Preacher Curls- Barx?, Bar+20x6, Bar+40x8
V Handle Pushdowns- 70x10, 80x10, 90x10, 100x10
Pinwheel Curls- 30x8, 35x6, 40x8
PJR Pullovers [with a dumbbell]- 30x?, 35x?, 40x6, 45x6, 50x6

All I could have expected. Should have used more weight on CG Bench…meh.

43

Hey man I have a suggestion for your shoulder day.
As far as long-term development goes, you should look into some kind of rear delt work. I added in reverse flies sitting backward on the chest fly machine a couple months ago and have noticed an increase in the fullness of my shoulders since.
I trained my shoulders without rear delt work for more than a half a year before I realized how crappy they looked from the side. I’m glad I added it in when I did.

44

[quote]Sharp4850 wrote:
Hey man I have a suggestion for your shoulder day.
As far as long-term development goes, you should look into some kind of rear delt work. I added in reverse flies sitting backward on the chest fly machine a couple months ago and have noticed an increase in the fullness of my shoulders since.
I trained my shoulders without rear delt work for more than a half a year before I realized how crappy they looked from the side. I’m glad I added it in when I did.[/quote]

Yeah, I do machine reverse flyes too, but I do them on my back days. I think I’ll start moving them to shoulder days like you said however, which would help since I’m considering doing deadlifts on my back days now. I normally do them as a sort of back exercise but since I’m moving them to shoulders I’ll focus on rear delts more when doing the exercise. And I’ll probably handle more weight if it’s not after all the back work.

Thanks for the suggestion and thanks for reading.

45

[quote]LarryDavid wrote:
Sharp4850 wrote:
Hey man I have a suggestion for your shoulder day.
As far as long-term development goes, you should look into some kind of rear delt work. I added in reverse flies sitting backward on the chest fly machine a couple months ago and have noticed an increase in the fullness of my shoulders since.
I trained my shoulders without rear delt work for more than a half a year before I realized how crappy they looked from the side. I’m glad I added it in when I did.

Yeah, I do machine reverse flyes too, but I do them on my back days. I think I’ll start moving them to shoulder days like you said however, which would help since I’m considering doing deadlifts on my back days now. I normally do them as a sort of back exercise but since I’m moving them to shoulders I’ll focus on rear delts more when doing the exercise. And I’ll probably handle more weight if it’s not after all the back work.

Thanks for the suggestion and thanks for reading.[/quote]

Oh my bad man, I completely missed them on your back day.
I’ve done them near the beginning of shoulder day and the end of back day and noticed this:

  1. I’m stronger doing them on shoulder day, specifically I can do more reps on the last few sets at the same weight.
  2. At the end of back day they were weaker, but I felt the contraction much more in my rear delts.

Maybe moving less weight is a trade-off for “feeling” the muscle working better? I’m currently doing them at the end of back day due to my jam-packed weekly lifting schedule, but I prefer to move more weight on shoulder day.

46

[quote]Sharp4850 wrote:
Oh my bad man, I completely missed them on your back day.
I’ve done them near the beginning of shoulder day and the end of back day and noticed this:

  1. I’m stronger doing them on shoulder day, specifically I can do more reps on the last few sets at the same weight.
  2. At the end of back day they were weaker, but I felt the contraction much more in my rear delts.

Maybe moving less weight is a trade-off for “feeling” the muscle working better? I’m currently doing them at the end of back day due to my jam-packed weekly lifting schedule, but I prefer to move more weight on shoulder day.
[/quote]

Yeah, that was just the kind of feedback I was looking for, thanks. I’m definitely doing them with shoulders.

I guess I’m not at the point where I need to worry about feeling the muscle work hard over using bigger weight [although obviously I have to feel the muscle work to know the exercise is working], so for me it’s shoulders from now on. And at least in my case, I feel I’ll have an easier time feeling it in my rear delts on shoulder day since my back won’t be pumped up from the weights either. So yeah, looks like I’ll be following your advice :).

Thanks again and good luck with your training.

47

[quote]Sharp4850 wrote:
Oh my bad man, I completely missed them on your back day.
I’ve done them near the beginning of shoulder day and the end of back day and noticed this:

  1. I’m stronger doing them on shoulder day, specifically I can do more reps on the last few sets at the same weight.
  2. At the end of back day they were weaker, but I felt the contraction much more in my rear delts.

Maybe moving less weight is a trade-off for “feeling” the muscle working better? I’m currently doing them at the end of back day due to my jam-packed weekly lifting schedule, but I prefer to move more weight on shoulder day.
[/quote]

Yeah, that was just the kind of feedback I was looking for, thanks. I’m definitely doing them with shoulders.

I guess I’m not at the point where I need to worry about feeling the muscle work hard over using bigger weight [although obviously I have to feel the muscle work to know the exercise is working], so for me it’s shoulders from now on. And at least in my case, I feel I’ll have an easier time feeling it in my rear delts on shoulder day since my back won’t be pumped up from the weights either. So yeah, looks like I’ll be following your advice :).

Thanks again and good luck with your training.

48

Just my 2 cent, I am on week 3 of Defranco’s built like a badass program and it is awesome! It is simple, time effective, and brutal. If you are looking for a different kind of work out it might be something to look into.

Good luck on you training!

Chris

49

[quote]usmccds423 wrote:
Just my 2 cent, I am on week 3 of Defranco’s built like a badass program and it is awesome! It is simple, time effective, and brutal. If you are looking for a different kind of work out it might be something to look into.

Good luck on you training!

Chris[/quote]

Well, I can’t afford it, but from what I’ve heard it’s similar to WS4SB, so I could always try that in the future. for now I want to see how the three day split goes, since the past two days have been pretty good, but if I want to switch things up WS4SB is one of the programs I’m thinking I could try.

Thanks for the suggestion, I appreciate it. And good luck on your training too.

50

[quote]LarryDavid wrote:

[quote]usmccds423 wrote:
Just my 2 cent, I am on week 3 of Defranco’s built like a badass program and it is awesome! It is simple, time effective, and brutal. If you are looking for a different kind of work out it might be something to look into.

Good luck on you training!

Chris[/quote]

Well, I can’t afford it, but from what I’ve heard it’s similar to WS4SB, so I could always try that in the future. for now I want to see how the three day split goes, since the past two days have been pretty good, but if I want to switch things up WS4SB is one of the programs I’m thinking I could try.

Thanks for the suggestion, I appreciate it. And good luck on your training too.[/quote]

Yeah I hear you on that. I am also a big fan of the WS4SB program.

51

Wide Grip BB Overhead Press- 45x?, 65x6, 95x5, 125x4
DB Overhead Press- 30x8, 40x6, 55x6
Machine Laterals- 65x10, 80x6, 95x6, 110x8
Cable Laterals- 10x8, 20x6, 30x6
BB Squats- 45x?, 95x5, 115x4, 145x6 [easy again, no spotter]
Keystone Deadlifts- 95x6, 135x6, 205x6 [grip gave out again, this time my back as well]
Leg Press- 90x8, 180x6, 230x10 [wow, 30 lb improvement, the hell happened last week?]
Leg Extensions- 70x?, 85x6, 105x6, 125x10
Leg Curls- 85x6, 100x6, 115x6 130x8
Machine Reverse Flyes- 70x8, 85x8, 100x6, 115x12

Pretty good workout overall.

I might take squats out or move them to the end with higher reps or something. My right leg feels them more than my left, and my back tires out before my legs do,_that’s what I mean when I say easy, my legs aren’t really tired or anything, it’s just I know my back isn’t good for another rep without a spotter there in case. The Leg press at the beginning would be a better test for my quads right now. My lower back needs to get stronger, so I guess standard deadlifts on back day are a sure thing now, and maybe some hyperextensions too. Then when my back is up to bar [a good deadlift] I’ll know I can squat at the beginning and that it’ll be worth it.

Also, doing reverse flyes for my rear delts on shoulder day instead of back [as suggested by Sharp4850] turned out to be a great idea as I suspected. I don’t think I’ve done that much weight for 12 reps before on it, and this was just my first time doing them on shoulder day. As long as there’s a day in between my legs/shoulders day and my back/abs day there’s no problems from this either.

Only two double cheeseburgers, but I was low on cash.

52

Shit, it’s been a while since I’ve updated this, and almost as long since I’ve trained :(. I had trained maybe twice after the first weeks of December, at first due to exams, and then due to our school gym being closed for two weeks until today. Now I know those are not good excuses, but I figured I’d mention them. And I guess it isn’t that long to worry about losing strength [and I don’t have much to lose], but I also did eat like shit.

So today I did Chest and Arms:

Incline Bench Press- 45x?, 95x7, 115x5, 135x12 [could’ve done 13]
Dumbbell Bench Press- 30x10, 45x6, 60x5
Dumbbell Curls- 25x8, 30x6, 35x8
Close Grip Bench Press- 45x?, 95x6, 115x12 [could’ve done 13]
Preacher Curls- Barx12, 20x8, 40x6
PJR Pullovers- 40x8, 45x6, 50x10

I should not have eaten right before going, I felt sick towards the end and it took longer for my stomach to settle down afterwords. I actually still had to do Pinwheel Curls and Cable Pushdowns, but I was getting really sick. How some people drink a shake DURING a workout I’ll never know. Weights weren’t down that much. Hell, next week I’ll probably be back where I was right before exams.

I have a huge test next Monday, but I’m thinking of doing a three day split like I’m already doing, but trying to go through it twice in a week. And eating more to make up for it. I’m hoping I’ll progress just as fast from workout to workout, which would means I’d accomplish a lot more.

53

Updating this is a bitch.

Legs and Shoulders
Barbell Seated Overhead Press- 45x?, 65x5, 95x5, 105x5
Machine Overhead Press- 50x8, 70x5, 80x5, 100x5
Machine Lateral Raise- 65x8, 80x5, 95x5, 110x5, 80x9
Upright Row- 35x10, 45x10, 55x10, 65x10
Front Squat- 45x?, 65x5, 95x5, 115x5
Leg Press- 90x12, 140x8, 180x8, 230x8
Leg Extension- 55x10, 70x10, 85x10, 100x10

I really liked the Front Squats-way more than regular squats- but, I had trouble keeping the weight on my shoulders. I could have used a lot more weight, I think. I better work on that for next time, I really liked the exercise. I forgot to do machine reverse flyes, sheeeeiit. I’ll do them tomorrow, but I should have done them today so I could use more weight.

Tomorrow I have Back and Hamstrings.

54

Holy crap remind me to go to the gym earlier on Tuesdays. Didn’t get to do a few exercises because of how crowded the place was.

Back and Hamstrings (sorta)
Wide Grip Lat Pulldown- 55x?, 70x8, 85x6, 100x5, 115x6
Barbell Row- 45x?, 95x8, 115x6, 135x5
Reverse Grip Pulldown- 70x10, 90x8, 110x6
Deadlift- 135x5, 155x5, 185x3
Leg Curl- 55x6, 70x6, 85x6, 100x6, 115x6

My grip was what stopped me from deadlifting more. Shit, I don’t even think I got a pump or anything in my legs/glutes from them…let alone getting tired. My hands were tired before I started the deadlifts, and it was so crowded I didn’t even want to imagine what would happen if I dropped the bar in the middle of a set. Next time I’ll do them first, it’s not like they’ll hamper my grip on the other exercises, not at the low reps I’m doing them at. Would have done keystone deadlifts and dumbbell rows but couldn’t.

55

Holy crap remind me to go to the gym earlier on Tuesdays. Didn’t get to do a few exercises because of how crowded the place was.

Back and Hamstrings (sorta)
Wide Grip Lat Pulldown- 55x?, 70x8, 85x6, 100x5, 115x6
Barbell Row- 45x?, 95x8, 115x6, 135x5
Reverse Grip Pulldown- 70x10, 90x8, 110x6
Deadlift- 135x5, 155x5, 185x3
Leg Curl- 55x6, 70x6, 85x6, 100x6, 115x6

My grip was what stopped me from deadlifting more. Shit, I don’t even think I got a pump or anything in my legs/glutes from them…let alone getting tired. My hands were tired before I started the deadlifts, and it was so crowded I didn’t even want to imagine what would happen if I dropped the bar in the middle of a set. Next time I’ll do them first, it’s not like they’ll hamper my grip on the other exercises, not at the low reps I’m doing them at. Would have done keystone deadlifts and dumbbell rows but couldn’t.

56

Incline Bench Press- 45x?, 95x8, 115x5, 135x5, 155x1
DB Bench Press- 30x9, 45x5, 60x7
Alternate DB Curl- 25x8, 30x6, 40x6
Close Grip Bench Press- 45x?, 95x5, 105x5, 125x8
Preacher Curl- Barx6, 20x6, 40x6

I was going do do pinwheel curls, pushdowns, and pjr pullovers, but I got a cut on my finger that wouldn’t stop bleeding. It happened right before the 95lb warm up set on close grip bench, when I was setting the thingy lower so the bar would be racked at a lower place. My finger was inside one of the holes and the rack and bar slammed down on top of it. Thank god it was only the bar on top of the thing. It’s hard to describe, but yeah it was bleeding quite a bit. I tried waiting until cut dried up enough before starting the set with 95lbs, but by the end of the set it opened up again. Same for the next two sets, and I know I could have done more reps on the last set. I think I’ll up the weight on that exercise next week, anyway.

And I did end up doing the preacher curls even though my thumb was still bleeding. I guess it wasn’t very sanitary, but I was frustrated, especially the way yesterday’s workout went and how I essentially wasted more than a month after exams started in December. I was just feeling desperate, since at this point the numbers I’m doing are just embarrassing without the excuse of being a newbie. I had to keep wiping the blood onto the wifebeater I was wearing under my shirt so others wouldn’t notice.

I don’t know what was up on the last set of the Incline Bench…seriously, I’m sure I’ll get that weight for 5 or 6 reps next week. On the plus side the DB bench was good, and I may go up to 65lbs-which was where I was at before I slacked. DB curls are back to normal, I’ll probably go for 135 on close grip bench next week. All in all the workout was good in places and bad in others.

57

Okay…remind me to come to the gym as early as possible everyday. The order of the exercises is due to some guy occupying the lat pulldown the entire time [yeah the gym I go to is really small- one lat pulldown station lol].

Back, Biceps
Deadlift- 135x5, 185x5, 225x5
Machine Reverse Flyes- 85x8, 100x8, 115x6
Dumbbell Row- 40x8, 50x5, 60x5, 70x6
Machine Seated Rows- 100x10, 100x10
Barbell Curl- 45x12, 55x8, 65x5, 75x6
Face Pulls- 60x10, 70x10, 80x10, 90x10, 100x10
Behind the Neck Pulldowns- 85x8, 100x6, 115x6 [last rep sloppy]

Pretty good workout overall. I’m happy with the dumbbell rows, and face pulls are a GREAT exercise that really hit my back and rear delts. I actually wasn’t going to do them and only did while waiting for that dude to finish with the machine. I should have done pinwheel curls, but I forgot.

And grip was a problem on the deadlifts, but not to the extent that it was earlier this week. That being said, I don’t think i want to get straps or anything. I think I’ll just force my grip to get better. I might do shoulders and upper chest tomorrow, maybe I’ll throw in some shrugs, and then tricep work. The shrugs should work my grip.

58

Today was pretty good:

Upper Chest, Shoulders, and… Pinwheels
Low Incline Dumbbell Bench Press- 25x?, 35x6, 45x6, 55x9
Dumbbell Shoulder Press- 30x8, 40x7, 50x7
Machine Shoulder Press- 65x5, 80x5, 100x3
Machine Lateral Raise- 65x8, 85x5, 90x5, 110x8, 80x12
PJR Pullover- 30x10, 40x10, 50x8, 60x6
Cable Lateral Raise- 10x10, 20x10
V-Bar Pushdown- 60x10, 70x10, 80x10, 90x10, 110x9
Barbell Shrug- 45x?, 135x10, 225x10, 275x2 [sheeeeit :(]
Pinwheel Curl- 35x?, 45x6, 55x6

I did pretty well on the Incline DB Press for a first time I think. i have a feeling I’ll end up doing more weight on these than regular DB bench pretty soon. Will do less warm up sets on pushdowns even though they’re mainly there as a pump exercise. Did pretty well on the machine laterals, pjr pullovers, and pinwheels, too.

The best part of today was getting better at feeling the exercises in the muscles of the left side of my body. This has been troublesome for me, but I’m focusing on feeling it in the eccentric part of the movement, which I hadn’t been doing before, and there’s a big difference. Hopefully this works for back, legs and chest, too.

59

Fuck all you ho’s…

Shoulders and Legs
Seated Barbell Overhead Press- 45x?, 65x8, 95x5, 115x8
Machine Overhead Press-50x8, 70x5, 80x3, 100x2
Machine Lateral Raise- 65x8, 80x6, 95x5, 115x6 [sloppy]
Upright Rows- 45x10, 55x8, 65x6, 75x12
Front Squats- 45x?, 65x5, 95x5, 115x5
Leg Press- 90x12, 140x8, 180x6, 250x12, 180x15

Pretty good day. Did better than expected on seated barbell press, upright rows and leg press. Same problem on front squats as last week, and the lower numbers on machine overhead press are because I tried a new grip that I felt in my shoulders more [although it was a little painful so I dunno if I’ll use it next time].

60

Fuck all you ho’s…

Shoulders and Legs
Seated Barbell Overhead Press- 45x?, 65x8, 95x5, 115x8
Machine Overhead Press-50x8, 70x5, 80x3, 100x2
Machine Lateral Raise- 65x8, 80x6, 95x5, 115x6 [sloppy]
Upright Rows- 45x10, 55x8, 65x6, 75x12
Front Squats- 45x?, 65x5, 95x5, 115x5
Leg Press- 90x12, 140x8, 180x6, 250x12, 180x15

Pretty good day. Did better than expected on seated barbell press, upright rows and leg press. Same problem on front squats as last week, and the lower numbers on machine overhead press are because I tried a new grip that I felt in my shoulders more [although it was a little painful so I dunno if I’ll use it next time].