GOAL:
GAIN MORE MUSCLE AND GET MORE STRONGER. LOSE AS LITTLE AS POSSIBLE WHEN I HAVE SURGERY ON THE 16TH OF JUNE.
I am pretty much using the 3-way split that CEPHALIC_CARNAGE has posted occasionally (his how do you train thread and ramping thread). Style of training and frequency has been working well for me and I’ve made awesome strength gains even though I am still weak.
I will post some of my past workouts as to give a starting point.
4/27/2009
Front Squats
45x6
95x6
135x6
185x13 PR
Leg Press
5platesx19 PR
Lying Leg Curl
50x10
80x8
110x6
150x12 PR
Seated Calves
50x10
90x10
140x20 PR
4/29/2009
Smith High Incline
50x10
90x6
130x4
160x10 PR
Lateral Delt Machine
40x8
80x6
120x4
150x11 PR
Lat Pulldown Close-grip
50x10
100x8
150x4
200x13 PR
Chest Supported Machine Row
90x8
135x6
170x4
210x8 PR
Face Pulls
30x12
40x10
50x15
5/01/2009
Incline BB
45x15
95x8
125x6
155x4
185x11 PR
Flat DB
45x8
60x6
75x4
90x8 PR
Cable curl
80x8
100x6
120x4
160x10 PR
Incline Hammer Curl
20x8
27.5x4
35x11 PR
Rev Smith Bench
50x8
90x6
130x4
160x13 (might have been 14) PR
skullcrushas
55x8
70x6
85x6 PR
Reverse Grip single-arm cable curls
20x6
40x6
60x18 PR
5/02/2009
BB Squat
45x5
135x6
185x5
225x3
255x9 PR
225x8
Sumo Leg Press
180x10
270x6
360x13 PR
Standing Calves
50x10
80x10
110x18
5/04/2009
HS Shoulder Press
20x15
70x8
90x6
110x4
140x16 PR
Lateral Deltoid Machine
40x8
80x6
120x4
150x12 PR
BB Rows
45x8
95x8
135x8
185x4
245x9 PR (not happy with my form sloppiness though so lowering weight next time)
Weighted Chins Close-grip
BWx6
+25x6
+45x3
+65x9 PR
Read Delt Raise
15x8
20x6
27.5x18 PR
5/06/2009
Low Incline Smith
50x8
90x8
140x6
200x8 PR
Flat Machine Press
I did some awesome shit with the dip belt to add a 25lb plate to the machine. I later realized I could have saved 5 mins by just putting the pin on the otherside with the plate on it.
100x8
145x6
205x4
275x11 PR
DB Curls
17.5x8
25x8
35x6
47.5x11 PR
Machine Curl
30x8
50x6
70x4
90x20 PR (previous was 80x15… never moved weight up while gaining so many reps before)
Close-grip Bench
45x8
95x8
135x6
185x12 PR
O-head Tri Machine
85x8
115x8
160x3
205x10 PR
Pinwheel Curls
17.5x8
25x6
35x6
45x15 PR
5/07/2009
Front Squats (a2g as is all my squats)
45x6, 95x6, 135x6, 165x3, 205x12 big PR (previous 185x13)
Leg Press
11platesx20 PR (previous 10x19)
Lying Leg Curl
50x10, 80x8, 110x6, 150x14 PR (150x12 previous)
Seated Calves
did them but my calves kept cramping up on me. another day.
5/09/2009
Smith High Incline
50x8, 90x6, 130x4, 160x11 PR
Cable Upright Rows
30x8, 60x8, 100x6, 130x4, 150x13 PR
Close-grip Lat Pulldown
50x8, 100x8, 150x6, 210x11 PR
Rack Pulls (full-reset), below the knee
135x8, 225x6, 315x4, 425x8 PR
Face Pulls
30x8, 40x6, 60x15 PR
05/11/2009
Incline BB
45x12, 95x8, 135x6, 165x4, 205x8 PR
Flat DB
lowered the weight since i was having trouble setting up right
40x8, 50x6, 60x4, 80x15 PR
EZ Curl
tried to go too heavy oops
65x7, 75x5, 85x3, 105x5 PR
Inc Hammer Curl
20x8, 27.5x4, 37.5x13 PR
Reverse Grip Smith Bench
50x8, 90x6, 130x4, 170x14 PR
Skullcrushers
55x6, 70x4, 85x9 PR
Reverse Grip Single Arm Cable Curl
30x6, 50x6, 70x17 PR
05/12/2009
Squats
45x6, 135x6, 185x5, 225x3, 275x8 PR
Hack Squat Machine
4platesx20 base pr
Sumo Leg Press
180x8, 270x6, 385x13 PR
Standing Calves
50x10, 80x10, 120x20 PR
Various stats and ORMs:
Height: 6’0"
Weight: 207
Months-old inaccurate maxes:
Dead: 473 (kilo plates + lb plates = weird numbers)
Bench: 225x9
Squat: 315
Shoulders/Back
HS Press
20x15, 70x8, 90x6, 110x4, 160x14 PR
Side Lateral Machine
40x8, 80x6, 120x4, 150x14 PR
Deadlifts
I figured out warming up my lower back was not recovered, nor my hams completely. Felt committed and did them anyways.
45x6, 135x8, 225x6, 315x4, 405x7 PR
Rack Chins
First time doing these but really liked them. Felt great on the lats.
Bodyweightx6, +25x4, +45x8 baseline PR
Rear Delt Raise
15x8, 22.5x6, 30x14 PR
What the fuck is up with you PR’ing on every frigging exercise?
Great job!
ANOTHER FUCKING AWESOME WORKOUT
Chest/Arms/Forearms
Smith Low Incline (200x8)
50x8, 90x8, 140x6, 160x2, 210x7 PR
Flat Machine Press (275x11)
100x8, 145x6, 205x4, 285x12 PR
DB Curls (47.5x11)
17.5x8, 25x8, 35x6, 50x11 PR
Machine Curls (90x20)
I seriously don’t know why I’m making such HUGE jumps on this lately
30x8, 50x6, 80x4, 110x19 PR
Close-grip Bench (185x12)
45x8, 95x8, 145x6, 205x9 PR
Tri OH Machine (175x14)
85x8, 115x6, 145x2, 190x14 PR
Pinwheel Curls (45x15)
mad forearm pumps on these
17.5x8, 25x8, 35x6, 50x15 PR
[quote]asusvenus wrote:
What the fuck is up with you PR’ing on every frigging exercise?
Great job! [/quote]
I think I’m finally training properly, and quick progress due to everything else being in line as well.
Legs
Front Squat (205x12)
45x6, 95x6, 135x6, 165x3, 225x9 PR
Leg Press (11platex20)
12platex19 PR
Lying Leg Curl (150x14)
50x10, 80x8, 110x6, 160x14 PR
Seated Calves (140x20)
50x10, 90x10, 150x24 PR
Smith High Incline (160x11)
50x8, 90x6, 130x4, 170x9 PR
Upright Rows
50x8, 60x6, 70x4, 85x12 PR
Close-grip Lat Pulldown (210x11)
50x8, 100x8, 150x6, 210x11 FUCKK YOU switching these out of my rotation
Rack Pullls (425x8)
135x8, 225x6, 315x4, 435x9 PR
Face Pulls (60x15)
30x8, 40x6, 60x17 PR
Chest/Arms
Was going on zero hours of sleep probably shouldn’t have tried for a night workout at the gym. Energy was down but I still did alright - where I missed PRs I feel I should have set them and where I set them I feel it wasn’t enough. One of those days.
Incline BB (205x8)
45x8, 95x8, 135x6, 165x4, 205x8 GRrrr
Flat DB (80x15)
40x8, 55x6, 65x4, 85x13 PR
EZ Curl (105x5)
55x8, 65x6, 75x4, 95x9 PR
Incline Hammer Curl (37.5x13)
Set the bench tooo far back which made the first set uncomfortable and a lot harder. I should have noticed during warmups but really out of it
37.5x11, 3 (rp)
Rev Grip Smith (170x14)
50x8, 90x6, 140x4, 180x14 PR
Skullcrushers (85x9)
55x8, 70x4, 85x11 PR
Rev Grip Cable Curl (single-arm) (70x17)
30x6, 60x6, 80x13 PR
FROM FRIDAY
gay gym changes hours and notifies people by posting a paper on the gym door. not too useful when i only walk by it to go workout. just grabbed whatever leg shit was open which = hack squat today.
Hack Squat Machine
90x8, 140x6, 180x6, 270x10 PR, 4plate+dimesx24 PR
Sumo Leg Press
180x8, 270x6, 410x16 PR
Standing Calves
50x10, 80x10, 110x6, 130x23 PR
TODAY
am back having good workouts. sleep is amazing.
HS Shoulder Press
20x15, 70x8, 90x6, 120x4, 180x12 PR
Side Lateral Machine
40x8, 80x6, 120x4, 160x13 PR, +1 r/p
Deadlifts
45x6, 135x8, 225x6, 315x4, 415x7 PR
Rack Chins
BWx6, 30x4, 45x15 PR
Rear Delt Raise
15x8, 22.5x6, 30x15 PR
chest and arms
Smith Low Incline (210x7)
50x8, 90x8, 140x6, 210x7 - think ima switch this out since its been bothering my shoulder lately too
Flat Machine Press (285x12)
100x8, 145x6, 205x4, 295x12 PR
DB Curl (50x11)
17.5x8, 25x8, 35x6, 50x12 PR
Machine Curl (110x19)
30x8, 50x8, 80x6, 110x4, 130x13 PR
CGBP (205x9)
45x8, 95x8, 135x6, 205x11 PR
Tri OH Machine (190x14)
85x8, 115x6, 145x4, 205x13 PR
Pinwheel Curls (50x15)
17.5x8, 25x8, 35x6, 52.5x16 PR
LEGS TODAY
I didn’t do them yesterday since I was really feeling crappy so I spent the day napping and eating a crapton of food. I think it was the right decision, felt a lot better today and had a solid workout.
Front Squat (225x9)
45x6, 95x6, 135x6, 165x3, 245x7 PR
Leg Press (12platex19)
12platex20 PR
Lying Leg Curl (160x14)
Dunno what to do here… want my low back fresh for rackpulls and deads and this is the only hamstring machine my gym has and i maxed it out (pussy gym obv)
50x10, 80x8, 110x6, 160x15 PR
Smith Calves
50x8, 120x20 PR
Old vid of front squats. Is how deep I go (about; slightly higher now since I was rounding a bit). Had only been squatting about 5 months in this vid… just started being able to again as well due to fucking knee (right leg) and calf (left leg) problems.
Delts/Back
Smith BTN Press
Hopefully this helps my delts not suck so tremendously. Suck at it therefore lots of room for progression
50x8, 70x6, 90x4, 110x11 PR
Upright Row (85x12)
50x8, 60x6, 70x4, 85x13 PR
Wide-grip Pulldown
50x8, 80x6, 110x4, 140x12 PR
Rack Pulls (435x9)
135x8, 225x6, 315x2, 445x10 PR (might have been a tiny hitch on the last)
BB Shrugs
225x15 PR
Face Pulls (60x17)
30x8, 40x6, 60x4, 70x14 PR
Did not-to-failure stuff last couple of workouts since I was feeling burnt out. Didn’t bother writing it down. Back full force today.
HS Press (180x12)
70x8, 110x6, 150x4, 185x12 PR
Side Lateral Machine (160x13 + 1)
80x6, 120x4, 160x13 + 2 PR
Deadlifts (415x7)
135x8, 225x6, 315x3, 415x8 PR
Rack Chins (45x15)
These are so amazing. Stretch at the bottom feels like my lats are ripping off.
BWx6, 30x6, 40x4, 55x15 PR
Smith Behind-the-Back Shrugs
180x18
Rear Delt Raise (30x15)
22.5x6, 32.5x15 PR
looking back at how much progress i’ve made in the 1.5years or so i should be pretty happy. but i guess it’s hard to feel big when you are so far from the end goal.
Chest/Arms
Flat BB Bench
I felt like finding out how far this dropped since not doing it for months. Hopefully it moves up quick.
45x15, 95x8, 135x6, 185x4, 225x9
HS Incline Press
90x6, 140x4, 180x12 + 3 r/p
DB Curl (50x12)
17.5x8, 25x8, 35x6, 50x13 little body english for that last one
Machine Curl (130x13)
My hand cramped up during set was really annoying.
80x6, 110x4, 130x14
CGBP (205x11)
95x8, 135x6, 205x11
OHead Tri Machine (205x13)
bleh didn’t even tie last time
145x6, 160x4, 205x12
Pinwheel Curl (52.5x16)
25x8, 35x6, 55x16
as of 7 minutes ago I am 22.
Legs
Front Squat
felt like i was going to get crushed on the last set
45x8, 95x6, 135x6, 185x3, 255x6 PR
200x6… this was meant to be a high rep set… didn’t work out that way
Lying Leg Curl
50x10, 80x8, 120x4, 160x16 PR
Smith Calves
50x8, 90x8, 130x22 PR
swear to god i got so much candy/sugar/etc related crap for my birthday i am now convinced everyone i know is out to sabotage my swoleness
Smith BTN Presses
50x8, 70x6, 90x4, 110x13 PR
Upright Rows
50x8, 60x6, 70x4, 90x13 PR
Wide-grip Pulldowns
50x8, 80x6, 110x4, 150x13 PR i guess 13 is # of the day
Rack Pulls
135x8, 225x6, 315x3, 455x10 PR
BB Shrugs
225x13 PR
245x10
Face Pulls
30x8, 40x6, 60x4, 17x15 PR