speedy recovery dude, and when you get better submit some pics for a form check, maybe we can nip some future injuries in the bud.
[quote]WormwoodTheory wrote:
speedy recovery dude, and when you get better submit some pics for a form check, maybe we can nip some future injuries in the bud.[/quote]
Yeah thanks and will do, I’m not really sure what happened honestly the 2nd rep felt good but i guess the 3rd rep was just overexertion but i mean it wasnt like i forced the bar up, i put it down pretty quickly after starting the lift like i said. Definitely a form check coming when im better and thanks for checking out my log dude i appreciate it.
IM BACK , Finally
This is the workout i will be following, I created it with help from fellow T-Nationers
Day 1 Upper
Incline DB press 5 sets (8-10)
Weighted pull-ups 5 sets (6-8)
Standing OH press 5 sets (6-8)
Barbell curl 4 sets (8-10)
Flat DB tricep extensions 3 sets (8-10)
Day 2 Lower
Back squat 5 sets (6-8)
Machine hack squats 5 sets (8-10)
Standing leg curl 5 sets (8-10)
Day 3 Recovery Day
Day 4 Upper
Bench press 5 sets (6-8)
Cable seated row close neutral grip 3 sets (8-10)
Close grip bench press 5 sets (6-8)
Incline DB curl 6 sets (8-10)
Cable external rotation 3 sets (10-12)
Day 5 Recovery Day
Day 6 Lower
Romanian Deadlift 5 sets (6-8)
Leg press with feet high on pad 4 sets (8-10)
DB Lunges 4 sets (8-10)
Leg extensions 5 (10-12)
Day 7 Recovery Day
Awesome workout today i did day one and it was really intense.
Incline DB press
35x8 45x10 55x8 55x6 55x5
Weighted pull-ups
BWx8 25x6 25x5 BWx8 BWx5 Surprised i couldnt do more with 25lbs, but its something to work on
Standing OH press
Barx10 65x8 75x6 85x6 85x5 For one rep on the last two sets i had to use some leg drive, when i do this exercise i turn it into a push press for maybe one or two reps, i do not preform it as a strict overhead press
BB curl
barx10 55x10 barx12 rushed for time so instead of doing more weight i just finished with the barx12
tricep db extensions, this put some pressure on my elbows and i think i might change this for rope pulldowns or straight bar pushdowns
25x8 20x10 20x10
I am now 150lbs. Good stuff, I’ve been focusing on eating more, i want to be at least 160 by the start of next school year, I started this goal in mid-may and it calculated out to 1lb per week for 5 months, and im right on track.
Day 2 workout 2 days ago, didn’t get a chance to post it
Squat
barx12 95x8 135x8 135x8 155x6 175x6 185x6 Still working on getting my squat back up.
Hack Squat Still playing around with foot placement on this so it doesnt hurt the knees. Also because my knees were kinda bothering me after the 3rd set i stopped and moved on. Next time im going to try a different machine and see how that is.
50x10 70x8 70x8
Lying leg curl, im going to be doing these instead of the standing
35x10 45x8 55x8 55x8 cant remember exactly what i did on here
Bench Press
barx12 95x10 135x8 145x6 155x6 155x6 165x6 Benching was hard today, i think i may have been tired or maybe just an off day
Cable row with V-grip
120x10 135x8 150x8
CGBP
barx6 95x8 135x6 135x6 115x8 This felt off too for some reason
Incline DB curls
got 8 reps with 25 for all sets
did dumbbell external rotations with 5lbs
RDL’s
95x10 135x8 135x8 155x8 175x6 175x6
High feet leg press im just going to put the amount of plates per side
1x12 2x10 3x10 3+25x8
leg ext
60x12 80x10 100x8
seated calves
45x20 70x3x20
Couldn’t do lunges, my gym was packed today at this time and the dumbbells werent available
Looking pretty decent man, you remind me of myself when I was your age. You’re ahead of the game in how your structuring your programming. Nice job.
[quote]165StateChamp wrote:
Looking pretty decent man, you remind me of myself when I was your age. You’re ahead of the game in how your structuring your programming. Nice job. [/quote]
Thanks, most of its due to the advice from T-Nation. Im glad to see someones checking out my log, thanks
Incline DB press
35x10 45x8 50x8 55x10 55x7
Weighted pull-ups
bwx10 25x8 25x5 25x7 bwx8
Standing OH press
Barx10 65x8 75x6 85x6 95x6
Didn’t have time for both biceps and tricep exercise so i just did tricep straight bar cable pulldowns, in the future im going to be doing rope pulldowns
80x10 100x8 120x7 had to cheat a little to get this.
Good workout, progressed in all exercises
Squat
barx10 95x8 135x8 135x8 155x6 175x5 185x6 185x6
Hack squat, using the new machine i think i found a better foot placement
50x8 90x4x8 I dont know how much the sled weighs, so im just putting the sum of the weights. It seems i suck at hack squats so im looking forward to making these numbers go up.
Because of a scheduling conflict i could only do these two exercises. This wont happen next week since school is over and i’ll probably be going to the gym much earlier.
I am going to add some ab exercises to the lower body days, i think i will do 3 sets of planks, lying leg lifts, and decline weighted sit ups split up among the 2 lower body days
Bench
barx12 95x10 135x8 145x6 155x8 165x5 165x5
Couldn’t do cable row, idiots were using the machine, just did barbell rows instead which felt really good
Barx10 95x8 135x8 135x9
CGBP
barx12 95x8 115x6 135x7 135x8 This was better than last time
Inc DB curl
20x10 25x5x8 I felt like i felt the muscle working more this time than last.
5lb db external rotations
3x15
Weighted pullups
BWx8 25x6 25x6 25x7 35x5 PR
Inc DB press
35x10 45x8 50x8 55x8 Shoulder and back was kind of annoying me, i think it was because i was using a weird bench and it had too high of an incline set
Didnt do OH press because shoudlers felt weird, almost sore after the bench so i didnt wanna push it and risk an injury
BB curls
barx10 55x8 65x8 65x6
rope pulldowns
50x12 70x12 80x8 90x8
Squat
barx12 95x8 135x8 135x8 155x6 175x6 185x6 190x6
Hack Squat
90x8 90x8 90x8 110x8 110x8 Sled is not included in weight measurements for exercises that use a sled or w/e
Lying leg curl
45x8 45x10 55x8 cant remember what i did for the alst 2 sets
BP
barx12 95x10 135x8 145x6 155x6 165x6 165x6 PR
Cable row
105x10 135x10 150x8 165x8 PR
CGBP
barx8 95x8 115x8 135x7 135x7 145x6 PR
Inc DB curl
20x10 25x8 25x8 30x8 30x8 PR
DB external rotations
5x3x12-15
RDL
95x8 135x8 155x8 155x8 175x6 185x8 PR
leg press with feet high
90x12 180x12 270x12 360x12 PR
Lunges
20x8 25x8 25x8 25x8 I think this is a PR
Leg ext
90x12 105x12 120x10 I think this is a PR too
calves
45x20 70x3x20
Nice to see the progression and all the PR’s man. Keep going hard man… glad to see that you are still hammering away.
[quote]johndylan15 wrote:
Nice to see the progression and all the PR’s man. Keep going hard man… glad to see that you are still hammering away.[/quote]
Thanks man, It feels really good to see all these PR’s, I think this higher rep more bodybuilding like program is a needed change from all the low rep stuff i was doing.