Okay, so I wasn’t planning on working out, but my friend was going so I thought “whatever.”
Dips: 10, 10
Pull-Ups: 10, 4
BP: 115x5, 135x5
BB Rows: 115x10
DB Press: 45x4, 40x10
Incline DB Press: 45x5
OADB Rows: 55x10, 60x10, 65x5
I was planning on squats, but I forgot my shorts, so I had to “work out” in jeans. Damn… Must pack shorts at all times! I’m quite pleased with today though. I just want to get more muscular. Strength and size may come afterward, but I’m just trying to rebuild my mind-muscle connection right now.
Cool, okay. I didn’t really want to go today, because my chest and back were starting to get sore. I was feeling really bad about not getting shit done, though, so I decided what the heck. I made sure to pack everything today, and I did squats for the first time in two months.
Squats: Barx5
95x5
115x5
135x5
155x5
175x5
I thought I should do some more, because I was primarily going for size, not strength increases, but my legs started majorly cramping, especially my hammies, and my chest and back were still fiercely sore. I learned the importance of flexibility today. I ended up stretching my legs for like 10 min after this. Will definitely help my physique and other stuff. I think static stretching is enough. I’m secretly hoping for chest back leg soreness tomorrow. I’m not too focused on nutrition right now. Just want to make sure I eat at least twice a day and am planning to add a protein shake before bed. He he. This has gone long enough so next time I’ll include stuff like goals and stats and stuff.
Okay, my chest, back, and especially legs were really sore today, so I decided to just do shoulders to get the blood moving.
Overhead DB Press: 25x10, 30x10, 35x6, 40x4, 45x1, 35x5
Overhead BB Press: Barx10, 55x10, 65x7
Upright Rows: Barx10, 55x10, 65x4, 65x2
Pull-Ups: 4, 1, 8
Triceps Pressdowns: (Only list biggest weight) 52.5x4
Hopefully, my body will freshen up again. I will incorporate ab rollouts and more stretches. Right now I’m just shy of 150 lbs. My goals are as follows:
Weight: 165
BP: 185x1
Squats: 185x10
MP: 95x10
DL: I don’t know. I suppose 315, but I expect this shouldn’t be that hard.
20 Pull-Ups
Hopefully accomplished asap, but want to finish before christmas.
Okay, so I wasn’t feeling to good, but my body just got past the DOMS stage, so I did legs.
DB Overhead Raise: 35x5, 40x7ish (Stumbled a bit on the last rep)
3 Pull-Ups
Squats: 95x5
115x5
135x5
155x5
175x5
185x3 (Quite Satisfied)
Cool, so I got done with exams for the time being. I haven’t done DLs for exactly 2 months, so I decided to try em out. Was SWEET.
(All of em in singles)
DL: 135x5 (Overhand Grip)
185x5 (Mixed)
205x5
225x2
245x2
275x2
295x2
DB MP: 30x5
35x9 (YES, last time I got 7)
Okay, so since the DLs, by lower back has been killing me. I ate a burrito for lunch so I wanted to do BP. I was worried if my lower back would interfere with my BP, but I don’t think it did.
BP: 95x5
115x5
135x5
155x1 (Poop, I was hoping for at least 3)
DB Curls: 30x7 (Not bad, possible PR)
Decline Skullcrushers: 45x10, 55x10, 65x3 (These are always with EZ curl bar)
EZ-Curl Curls: 45x5, 55x2
I don’t think I warmed up sufficiently for this workout, Feels like I just got to the work sets and left. Pump wasn’t bad, but I’ll have to see.
Today I did BP.
BP: 95x10x4
95x9
BB Rows: 95x10x5
Next time i will try 105.
Okay, I forgot to post yesterday’s workout.
EZ Skullcrushers: 45x10, 55x10, 65x8
EZ Curls: 45x10, 55x4?, 65x2
I think I will stick to the lower weights, up the reps and make sure I have good form.
Today’s workout. Today was pretty weird.
Squat: 95x10x5
Pull-Ups: 10,6,4,4,2,2,1,1,2,2,4,1,1,1,1,1,2
Chin-Ups: 2,1
MP: 65x10,9,5,6,6,4,6,4
Pull-Ups were KILLER. I tried to do 50 wide grip pull-ups, but I just couldn’t get past 47, the last three I did 3 supinated close grip chins. I’ll try this again later. Thankfully my knees were good this time. Last time I shot some hoops prior to lifting and my left knee was weird.
So I went to the gym today. All of my body parts were sore except my triceps and my chest. Perfect for benching.
BP: 105x10x4, 105x8
DB BP: 40x10, 35x7, 30x10, 30x10x, 30x6.
Hopefully I’m sore tomorrow.
Man, I did 30 good reps with ab wheel and 20 assisted reps with with ab wheel yesterday. My abs, intercoastals, and obliques are all fried. Also, I was 151 yesterday, but only 147 today! Damn. My muscles felt smaller but harder. I must eat more. So because of my abs, I only did shoulders and arms today.
DB MP: 25x10x34, 25x7
DB Curls: 25x10, 7
20x7
Cable OH (Overhead) Triceps extensions: 27.5x20, 32.5x10x2, 37.5x6
I felt kind of weak because the dining hall food tasted like ass, so I think I’ll just go to the best tasting one although it’s farther away.
So my abs haven’t healed yet from the ab wheel. I could only do 2 pull-ups. Turned into another shoulder, arm day. Learned something useful, though.
2 Pull-ups
DB Curls: 20x10x3, 20x9,7,4
Cable OH Extensions: 37.5x10x5
DB MP: 20x10x5
So basically, it is better to just get to 50 reps with the highest weight manageable in a reasonable amount of time than try to complete a perfect 10x5 with a lower weight. I feel less stimulated after doing the latter.
Gaining weight is pretty hard.
Okay, so my abs were still a little sore, but greatly recovered compared to two days ago. I decided to MP and Pull ups, which produced mixed results.
MP: 75x10,5,5,5,5,4,5,4,4,3
Pull-Ups: 5x4,4,5,4,4,3,4,2,1,1
Chin-Up: 1
I made great progress with MP. With Pull-Ups, I also made progress, getting to 47 reps in 5 less sets than last time. 12 vs 17. Working with DBs definetely helps, along with cable extensions, which lessens the craking noise when I extend my elbow under resistance. Hopefully, I’ll get back to squatting once my abs completely heal.
Okay, so I did squats:
Squats: 105x10x5
I think I’ll shoot up to 135 next time. Had no trouble today.
Okay, so cool. Because of Sandy, I have no classes for a week. (In college) So I’m currently in connecticut, where my aunt lives. They have a tiny downstairs gym. The only things I think I’ll be using is the dumbbells.
DB MP: 30x10x5
DB Curls: 30x5,7,5,6,4,3,4
Very pleased with today’s workout. Haven’t really been hitting the gym due to the hurricane, but I sure have been pigging out on food! It definitely shows! Haven’t measured my weight, but will have expected it to go up. I don’t think 50 reps is really needed with curls, provided the weight is high enough, but I’ll stick with it for now and see how I progress. Will bump up DB MP to 35 next time for sure. A lot of this is mental. I was totally ready to own the weights today.
Nice. Today was a nice day.
DB BP: 40x10,20, (Da F***?) 10,10,10
50x10 (For shits and giggles)
OADB Rows: 50x10
Next time, will up the poundages to 50. Making awesome progress, pity there’s only DBs up to 50 here. Can’t believe I actually got 40x20.
Today I decided to do DB MP again. Wasn’t too bad.
DB MP: 35x10,10,8,5,4,2,1,3
OADB Row: 50x15,15,10,10
I wanted to do 50 reps for the MP, but I decided to wait for next time. Perhaps I could’ve done it had I not supersetted them with OADB Rows. Whatever.
Ha, I did DB MP again! And I improved!
DB MP: 35x10,10,8,6,6,5,5 (Boo-yah!)
50 reps baby!
So I’m back in NJ, and to a proper gym. so I did squats. Very nice workout.
Squat: 135x10x5
That’s it! I’m having problems walking normally.
Heh heh heh heh… Last time I did BP I got 95x10x4, 9.
BP: 115x10x5 (Sweeet)
I went with this weight because I was able to do 40x20 with DB BP a couple days ago, along with 50x10. That’s strange. Thought I did 50x10x5, but don’t see it here… The power of psychology.
Next time I’ll go with 125lbs. Don’t want to progress too quickly. Will stall. My BP is too close to my squat, although I swore I wouldn’t train my legs because they already overpower the rest of my body size-wise. Hmm…
Must try squatting with 155 soon.
Cool, so I did MP and pull-ups. Satisfied but kicking myself.
MP: 95x5,4,3,3,2,2,1 (Quite satisfied with 20 reps)
Pull-Ups: 5,4,5,5,5,6,6,6,3,4,2 (51 reps)
I got way too cocky and decided to try out 95lbs for 50 reps. Needless to say it didn’t work. But I got to 20, which is WAY more than the last time I tried 95. So I will go with 85 and cement my 50 reps there.
Perhaps I should’ve gone for more on pull-ups, but progress is progress. Will add 5 lbs next time.