Tuesday July 21st / 09
Back/Biceps
- Deadlifts
55x10 145x8 235x5 285x3x5
2.Chinups close grip for biceps
8x3
-
1 arm row
45x12 55x10 65x8 -
Lat pull down
140x8x2 plus 2 rubber things
No workout today, or yesturday, or the day before that , Hell even the day before that. Been a bad week but it has given me time to rethink my goals and im switching up my lifting style towards purely strength.
Working in rep ranges below 5 and taking longer brakes. I am going to continue perfect form and all but I read from a member here "newbies should train for purely strength if you add 100 pounds on to your squat/deadlift/bench your going to get bigger ". Any advice on how I should go about training for strength
First day training for mainly strength
Legs
-
20 inch box squats
45x10 95x8 135x6 185x3 225x3 245x3x2 225x3 175x5 NEW PR -
Leg extension
210x5x3 – NEW PR -
1 leg lunges
35x8x3 – NEW PR -
Standing calve raise
20x5/8/10 – NEW PR
Felt freaking awesome getting to touch the box with 245 Better than going shallow with 315 anyday! I cant wait till my body starts addapting to these rep ranges and ALL NEW PRS great workout
Tuesday July 28th / 09
Shoulders
-
Arnold press
50x5x3 NEW PR (my partner did 55x5x3 pr for him too) -
Power cleans
45x3 95x3 115x2 135x2 145x1 165x1 -
Shoulder triad ( front raise/ seated side raise/ bent over rear delt raises)
15x12x3 -
Barbell shrugs
135x6 225x3 245x5x3
Shoulders felt pumped throughout the workout mainly during the triad.
Wednesday July 29/ 09
Back Biceps Forearms!
-
Deadlifts
55x8 145x5-6 195x3 255x3 310x3x2 310x1 235x2 ( didnt finish last 2 reps of last set with 310 my hip wanted to go up first and i rather not cheat my form) -
Weighted Chinups
20lbx3 40lbx3x2 – New pr -
1 arm row
55x6 75x4 85x4 95x4 105x2 – NEW PR
4 Pulley row
145x5x3 - New pr
-
Barbell curls
50x15x3 -
Reverse wrist curls superset w/ Behind the back forearm curls
15x15x3 110x15x3
Deadlifts were alright perfect form which I was super happy about but missed the last set.
Chinups were fun / Goal is to get 10 reps with the 2 chains (40lb)
1 arm row I felt I could of pushed out way more reps with 85-95 but wanted to see what my 2 rep max was keeping form so I thought I would exhaust myself
Pulley row was the easiest pr I’ve ever hit atleast I ll have something more to shoot for next time.
Barbell curls I hate them period.
Forearms are lagging strength last time I did 110 for 15 felt much easier but I never warmed up this time and it was superset maybe that factors in?
Overall few prs here and there tomorrow is legs I ll try getting a big fat squat pr.
Thursday july 30 / 09
Legs
-
Box Squats
55x15 145x6 105x3 255x3x3 - NEW PR -
Leg extension
150x8 210x6/6/8 NEW PR -
1 leg lunge
25x8 45x5x3 NEW PR -
Good mornings hyperextension mix
65x12x3 -
Standing calve raises
20x10x3 NEW PR
When I started my warmup squats I felt my quads being very tense like there was a rock ductaped onto my left quad. I’m not sure what that was but I left that weak mentality and I worked through the discomfort and yet again another personal record. Soon 4 plates and even sooner 3.
Friday July 31 /09
Chest day… after two weeks!
-
Flat Dumbell press
65x7 70x5 75x3 80x1 -
Overhead tricep ext
70x5x3 NEW PR +10lb -
Incline Barbell press
95x8 135x9 155x4 160x3 NEW PR +35lbs -
TCGBP
95x5 135x5 155x4/4/3 -
Incline Flys
40x10x3 NEW PR +5lb
Shoulder was aching the night before and little during stretching but seemed to get better as I went along. I’m a bit disapointed with the dumbell press 80 for 1 rep the dumbells were litterally below my chest when I started but next time I ll get more. Behind the head tricep ext was a wierd one I thought I did 70s last week but According to the log is 60 so I guess I’m happy
August 4th /09
Back/biceps/forearm
- Deadlift traditional
65x6 155x6 245x3 325x2 – No straps/music/wraps/belt anything
last pr was 325x3 with straps so Im almost there
-
Weighted Chinups
35x3x3 -
1 arm dumbell row
55x6
95x5x5 NEW PR -
Pulley row
120x5 140x5 165x5x2 NEW PR -
Barbell curl
80x5x3 -
reverse wrist curls
15x15x2 10x15x2
Overall not the best but not a bad workout. The forearm work was pointless today didnt feel it, I ll do some grip work at home and see how that works. Deadlifts is solid improvement 325 with no straps compared to 1 more rep with straps. Next week I ll hit 335 no straps. I was impressed with the rows today my grip was solid and I ll definetly move up to 105 next time.
Wednesday August 5th /09
Shoulder rehab day
My shoulder isnt actually injured or really bad but It ached a little for couple days when I put it under a little pressure so today I used light weight did 3-4 sets 15 reps trying to let the connective tissue build and balance out my shoulders by working on my rear delts. NO PRS today.
Thursday August 6th /09
LEGS
-
Box Squats
45x8 135x6 185x4 225x4 275x1 275x3x2 NEW PR +20LBS -
leg extension
70x10 210x10 230x5/7/9 NEW PR +20lbs -
1 leg lunges
50x5x3 NEW PR +10lbs -
Seated calve raise
95x20-25x4
Even though I missed doing good mornings. I had a great morning HAHA. No seriously Great prs and Cant wait till next workout. Started taking creatine as of the 4th.
Friday August 7th /09
Chest/triceps
-
Flat Dumbell press
45x8 60x6 75x5 80x3 -
Tricep overhead extension
75x5x3 NEW PR +5lbs -
Incline barbell press
95x10 135x6 165x3/2/1 NEW PR +5lbs -
TCGBP
155x5x3 -
Incline Dumbell flys
40x12x3
Wasn’t to pumped for this workout unfortanetly. I made sure I didnt go lower than before and got some prs. Incline was sad wish I had go 3x3. For dumbell press Its a big improvement from before when I used to press 90 degress down, Now I touch my chest how it should be done though I backed away from trying 85 for a single. Next week I will definetly go much harder and get some big prs.
Monday August 10th
Back/forearms
-
powercleans
65x3 115x1 165x1 175x1 NEW PR … -
Weighted Chinups
35x3 -
1 arm row
100x5x3 NEW PR -
Seated pulley row
165x6x3 NEW PR -
Forearm roller
Really bad workout. Switched powercleans with deadlifts to add some variety and I hit 175 easy and just didnt add more weight . Now im mad wondering how much more I could of cleaned. Weighted chinups made me even more mad My 4th rep was so close but not close enough. Did not do any bicep exersizes and forearms were a joke. There is no way im going anything less than ballistic next workout.
Tuesday August 11, 09
Shoulders
-
Military press
115x3x3 -
Bent over rear delt raises
10x12x3 -
Arnold press
55x4x3 NEW PR
4.Upright row
90x5x3 NEW PR
-
Dumbell shrugs
80x8x3 -
Cable rear delts
10x8x3 -
Incline rear delts
15x12x3 -
Flat bench laying rear delt flys
10x12x3
Hit some prs and really focusing on my balancing out my shoulders from all that pressing. Rear delts are being worked hard. My shoulders were kind of out of the heavy lifting because last week I did some sort of rehab workout and Its been 2 weeks since Ive done anything moderate for shoulders. Arnold press I need to work on I ll probaby stick with the same weight next workout and bang some more quality reps out. Upright row was easier than I expected.
Thursday August 13 /09
Chest/triceps
Flat Dumbell press
20x20 40x10 60x5
80x3x3
Overhead tricep ext
80x5x3 NEW PR +5lbs
Incline barbell press
45x15 95x8 135x5
170x1/2/2 NEW PR +5lbs
CGBP
165x5/5/3 NEW PR +10lbs
Bent over rear delts flys
12.5x12x3
Good workout not bad at all. Main goal was 80x5 but body was saying no so I did triples instead. Took out flys too put in some rear delts and keep working on that connective tissue and letting them balance out.
Saturday August 15th 09
LEGS
-
Box squats
45x10 135x8 185x5 225x3
300x1 NEW PR +25lbs -
1 leg lunge
25x6 60x5x3 NEW PR +10lbs -
Good Mornings
95x12x3 NEW PR -
Leg Extension
230x5 250x6/5 270x5 NEW PR +40lbs -
Seated calf raise
70x20x3
YAY
Mon August 17 /09
Shoulders
-
Military press
115x3x2 115x5x1 -
Seated Shoulder press
20x12 40x8 55x5x3 -
Bent over rear flys
15x10x3 -
Upright row
100x5x3 -
Seated Side raise
17.5x10x3 -
Dumbell shrugs
100x8x3
Tuesday Aug 18 /09
Back/bi/forearm
-
Power cleans (instead of deadlifts hamstring and glutes are still sore from leg workout)
135x5 175x1 185x1 NEW PR – Felt tired I’m sure 205 is coming soon -
Wide grip pull ups
3x5 Body weight -
1 arm rows
110x5x3 -
Seated pulley Row
160x8x3 -
Reverse curl on EZ bar
40x12x3
Really wanted to go for a new 3 rep pr on deads but hamstrings were tight and glute were definetly sore, I’ll continue to stretch and do some light recovery work.
Thursday August 20/09
Chest/Tricep
-
Incline barbell press
45x15 95x10 135x5 175x3/2/2 NEW PR + 5Lbs -
CGBP
45x10 115x6 165x5 170x4 175x3 NEW PR +10Lbs -
Flat dumbell press
80x2 / 45x12x3 50x6x1 45x8x1 – Screwed up bad -
Tricep pushdown
65x6x3
everyone has there off days…
Friday August 21 /09
Legs
Deadlift (traditional)
65x6 155x5 245x3
335x2 335x1 --No straps,gloves,=]PR +10lb
Leg extension
250x5x3
1 leg bench lunge
65x5x3 NEW PR +5lbs
Seated Calf raise
50x20-25x3
Felt like fainting after those lunges was dizzy and completely exhausted. Overall great day, did deadlifts instead of box squats because usually when I do squats im sore for atleast 4 days and on back day my hamstrings and glutes just dont want nothing to do with deads.
Monday August 24, 09
Shoulders
-
Push press
135x6x1 135x5x1 135x8 NEW PR -
Seated Dumbell Press
20x8 40x6 60x3/1/5 NEW PR (last time I did 60s it was horrible form) -
Seated Shoulder raise
17.5x10x3 -
Tricep dip (HS) machine
180x8x3 -
Rear delt raise bent over
15/10x10x3 -
Dumbell shrugs
100x8x3 100x10x1
surprised myself with the push presses and dumbell press last set of 5 was awesome.