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2005/07/10, 09:33 PM
The training journals were for the 8 week challenge that ended. But feel free to post your work outs. Remember though when posting this publicly you will most likely be scrutinized by all the formentioned types.
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
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2005/07/10, 05:11 PM
What’s good, as you all might already know or don’t know, I’m new too the community and wanted to start a training journal of my own. Although, I’m new to the community don’t get it twisted though, I’m definitely not a newbie when it comes to the weight lighting game. I have been lighting ever since I was 16 (I’m 28 now) however I have been lifting seriously for at least 2years on and off.
Anyways I just wanted to keep track of my workouts and solicit feedback from the rest of the hardcore weight trainers on this board, I always view any comment as a positive exchange of input whether it’s good or bad which is why I felt compelled to start a journal. However, I will not tolerate the dumb shit, and argue with you fake body builders and e-thugs on here, so don’t waste my time or yours. I’m simply trying to achieve the same goals hopefully everyone is aiming for, which is TO WORK HARD AND ACHIEVE THE MAXIMUAL RESULTS.
With that said let me give you all briefly some specs on this fine body building machine.
Height 6, 2
Weight 265 (I need to calculate my body fat because I haven’t done so. I can honestly tell you that I am not that fat other than noticeable fat around my midsection and chest area, nothing droopy though)
Bench Press 350Lbs
Squat-405lbs
Dead Lift 505lbs (These are my max rep from several months ago, I just wanted to let everyone know where I am at this point)
July 9, 2005
Shoulders
DB Press
65-12x
75-10x
80-7x
90-5x
Military Press (Smith Machine, I do this because I don’t have a spotter for free weights)
95-12x
165-10x
205-8x
235-3x
FL/ss SL
10x-35/25
10x-35/25
10x-35/25
10x-35/25
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2005/07/11, 01:51 AM
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Quoting from mmaibohm:
The training journals were for the 8 week challenge that ended. But feel free to post your work outs. Remember though when posting this publicly you will most likely be scrutinized by all the formentioned types.
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Yea Im aware of that, I just felt it was my civic duty to let people know. About the 8 week challenge, I didn't post my journal for that purpose I simply posted my journal to receive positive and helpful feedback from those who are seriously dedicated about this weight game!!
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2005/07/11, 02:00 AM
July 10, 2005
Back
Back Overhand Row (machine)
230-12x
250-12x
270-10x
290-6x
T-Bar Row
150-12x
160-10x
185-10x
205-8x
Legs
Leg Press
250-12x
270-12x
295-10x
360-10x
I didn’t do too much for my legs considering I was going to run around the track a little later.
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2005/07/11, 02:59 AM
Allcity is that a typical back day? Rowing is a great movement for hitting the lats. Do you throw in any lower back work? For back work I usually mix it up with the following movements
upper back
lat pull
bb row under hand grip
tbar row
1 arm row db
lower back
good moring's
hypers
dead's
low row
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
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2005/07/11, 04:11 AM
allcity welcome to the freetrainers community...
You definitely want to have lowerback exercises, some row exercises, and some type of pullup/chin up exercises in your workouts....
I would start your back workout with deadlifts/romanian deadlifts, then do either barbell/cable/t-rows, and then finish it off with chin ups/pull ups/pulldowns....you can also do each of these exercises unilaterally as well for better strength distribution among both halves of your body...
Also Leg press is a pretty useless exercise...and it's for legs...
instead of leg press... squats, lunges, bulgarian split one legged squats, step ups all work quads much better...I would even do leg extensions isolation exercise over the leg press....
hope this helps...gl
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2005/07/13, 06:17 PM
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Quoting from mmaibohm:
Allcity is that a typical back day? Rowing is a great movement for hitting the lats. Do you throw in any lower back work? For back work I usually mix it up with the following movements
upper back
lat pull
bb row under hand grip
tbar row
1 arm row db
lower back
good moring's
hypers
dead's
low row
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No one thing I normally do is mix up my routine, so that I can constant keep my body guessing and shock my muscles for continous growth. What lower excercises do you normally do. Some of the excercises you have mentioned I do incorporate into my regime.
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2005/07/13, 06:26 PM
July 12 Yea Yea I know its the 13th but what the hell I was too tired to post yesterday.
Chest
Bench Press
12x-175
10x-210
8x-245
6x-280
Failure-315 (I was mad after this set because during this set I had asked someone for a spot, (it just so happens that I chose someone who didn't comprehend the english language to well and of course I didn't know this until after my set) but the guy spots me with his hands on the bar so the 5-6 rep I dont know if he was doing it or me so I was a lil pissed) So I said I would repeat this same workput on Sat :angry:
Incline Dumb bell Press
12x-80
10x-85
7x-95
6x-100
Decline Bench Press
12x-225
10x230
6x235
Incline Dumb Bell Press
10x-40
10x-45
8x-50
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2005/07/13, 09:19 PM
Same thing happened to me...so what i say now is 'I got it the whole way...I don't need help on lift off...just at the very end when i say HELP'....works fine now...
What are your goals Allcity? muscle or strength gains?
Also I would use a lighter weight when starting to bench press....maybe 135?...and do a couple sets of 12-15 to warm up your muscles....
I would also stay within 3 exercises max for chest....and would concentrate on first 2....where 3rd exercise is to just finish it off if you got the energy....also instead of repeating same exercise (2&4)...I think doing incline barbell press would be better especially while you're still free....
maybe something like
Incline Barbell Bench Press 3-4 working set
Flat Barbell Bench Press 3-4 working set
Incline DB Bench Press 3-4 working set
I would not work same muscles next workout....I know you're disappointed but wait till next chest workout or else you risk overtraining or injury....be patient....
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2005/07/13, 09:20 PM
err free=fresh
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2005/07/14, 07:31 PM
I am not a big fan of decline chest work....
Reason I like to do inclines with dumbells as a second/third exercise....is because you fatigue your muscles with previous exercise(s) so that you will be doing less weight... yet still train muscles really well by focusing with this third exercise more on feel, and really squeezing the muscle......Some may argue it's best to do exercises which need the most coordination first...but then most gyms only have dumbells to a certain amount (usually 100) and safety becomes a big issue...where as a 3rd exercise...you might be doing 1/2 the weight and still get a really good workout and train all the auxillary muscles...
I like incline work because I feel most people don't develop their chest very well...they get too focused on bench or decline because that's where they can move the most weight...especially with decline....also incline bench requires a higher degree of muscular coordination...and it places most emphasis on upper chest....I got phenomenal results with 6 sets total, 1st exercise incline dumbell flyes, and then incline barbell bench press....in 6 months I went from 190~ to ~300 on the bench (w/o training it).....but the weight became an issue...dumbells in my gym went up to 110s, and after 10 reps...it's pointless...if you're training for strength...also safety was a big issue...i suffered a shoulder injury due to a poor spotter...so I decided that it wasn't the best method due to safety concerns...
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2005/07/14, 07:43 PM
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Quoting from menace3000:
Same thing happened to me...so what i say now is 'I got it the whole way...I don't need help on lift off...just at the very end when i say HELP'....works fine now...
What are your goals Allcity? muscle or strength gains?
Also I would use a lighter weight when starting to bench press....maybe 135?...and do a couple sets of 12-15 to warm up your muscles....
I would also stay within 3 exercises max for chest....and would concentrate on first 2....where 3rd exercise is to just finish it off if you got the energy....also instead of repeating same exercise (2&4)...I think doing incline barbell press would be better especially while you're still free....
maybe something like
Incline Barbell Bench Press 3-4 working set
Flat Barbell Bench Press 3-4 working set
Incline DB Bench Press 3-4 working set
I would not work same muscles next workout....I know you're disappointed but wait till next chest workout or else you risk overtraining or injury....be patient....
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Just to clear up some things I made a mistake on my bench I didn't do Incline dumb bell press twice, one of the excercises should have read decline barbell press so sorry about the confusion.
But to answer your question my goals are a bit of both of strength as well as mass. I especially wanna build more mass in my deltoid areas, so I can develop those round deltoids you see some of the professional body builders with. I know some of the weight training game deals with genetics but hey Im still aiming for those piping guns.
Thanks for the feedback menace, how long have u been lifting?
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2005/07/14, 07:51 PM
July 13
Biceps
Concentration Curls
8x-25
8x-30
8x-35
6x-45
6x-50
I failed at 6x when doing my left becip which is clearly less stronger than my rigt. Does anyone else have this problem I definitely wanna improve in these area and get my left as equally strong as my right bicep
Preacher Curls
8x-55
8x-75
8x-85
5x-105
4x-105
Triceps (my triceps are clearly my strongest muscle)
Tricep Pull downs
8x-150
8x-170
8x-180
6x-190
6x-200
EZ Lying Bench
10x-75
10x-85
10x-105
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2005/07/14, 07:54 PM
Im curious menance and man of steel what does your chest routines normally consist of how many excercises and the lbs?
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2005/07/14, 07:55 PM
I'm surprised there has been no talk of any type of flys on this topic. Are flys not good for mass or something?
DX
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2005/07/14, 08:10 PM
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Quoting from DX14AG:
I'm surprised there has been no talk of any type of flys on this topic. Are flys not good for mass or something?
DX
DX I incorporate flys into my routine, I dont know if their are good for mass I do know their mainly a shaping excercise. I do incline dumb bell, flat dumb bell or machine flys
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2005/07/14, 08:37 PM
sorry, what I meant to say was the peckdeck machine. Wait. Which one's which? lol Flys are the ones that you use with the cables right? And the peck deck? What's that?
I thought they were pretty much the same movement so will bring the same results.
DX
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2005/07/14, 08:43 PM
incline DB flyes is probably my favorite exercise for chest...but my goals have changed quite a bit...since I started lifting more for powerlifting...
allcity then I suggest you do your shoulder training as follows...keep the reps in the 6-8 rep range...you can occassionally switch things up and go lower like down to 4-5 or up to 9-10 to shock the muscles...
-Sitting/Standing Military Barbell Presses 3-4 sets, pyramid to the heaviest set of 6 reps(you can stay at around 8 reps if you feel more comfortable with slightly lighter weights) where you're failing right at the 6th rep on the last set...
-Sitting DB Presses 2-4 sets pyramid also last set aim to hit 8 reps...go slightly lighter on DB presses as they require higher degree of coordination and need more safety precautions....
you can also do lateral db raises and front dumbell lateral raises...for 3-4 sets each using a fairly light weight...and hit around 10-12 good reps...don't use momentum or swing the body on these...they are isolation exercises and less weight will go a lot better
I got the same problem as you....My left arm has been considerably weaker and about half an inch smaller, due in part to a smaller bicep and tricep....I switched to all db work and I now switched to NO MOMENTUM...perfect form...I used to use momentum and use considerable body to get the weight...this required me to drop 10-20lb on my DBs...but it's been worth it because I am feeling it in my biceps...I was training for power..but I decided to switch to more bodybuilding aspects of building my arms because they were unequal...I suggest you do left arm always first and only match what you get with your left for the right arm....and focus on squeezing your left bicep more as you do each rep......
I been lifting consistantly for past 3 years....a bit less consistant and (no legs) for like 4...and before then it was very inconsistant...
My chest workout vary quite a bit...based on the time I got and whether I got a spotter....
My last workout for chest is under 8 week challenge....I listed all the exericses and numbers used...it's under this thread....just scroll down ..it's within last 20 posts...my new thread with workout logs is in the strength/powerlifting section...
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2005/07/14, 08:45 PM
DX...although you can do the exercise in variety of ways...using DBs, machine, and cables....
I like to do it using incline bench...you do the exercise just like presses, except the palms face each other...ie your grip is neutral...down to where the elbows are parallel or slightly lower and touching DBs together at the top...in a smooth and controlled fashion...
you can do cable crossovers or pecdeck which essentially is the same thing..
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2005/07/15, 11:24 AM
For back....I would suggest skipping Upright rows, and doing deadlifts/romanian deadlifts first, then doing either pulldowns/pullups, then sometype of row(cable/barbell/T)...
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2005/07/17, 09:34 AM
July 15
OFF
July 16
Chest
Dumb bell Bench Press
15x-70lbs
12x-80lbs
10x-90lbs
8x-100lbs
6x-105lbs
Incline Dumb Bell Press
12x-70
10x-80
8x-90
8x-100
Dumb bell Flys
12x-45
12x-50
10x-50
Felt real good won this chest day, I guess I was fully rested since the last time I worked chest. I completed all of my sets with ease and felt real worked afterwards.
Question for those, does anybody work triceps during chest day work outs I always find myself doing triceps the day after I bench.
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2005/07/18, 03:55 PM
I'll keep that in mind steel,
July 18, 2005
Biceps
Concentration Curls (really concentrated on strict form. Did these excercises with very controlled motions)
10x-35
10x-35
6x-40
6x-40
Bicep Barbell Curls
12x-55
12x-65
6x-95
6x-95
Shrugs
15x-105
15x-110
15x-110
Behind the back shrugs (smith machine)
12x-185
12x-225
12x-225
Triceps
Pushdowns
15x-300
12x-305
12x-310
Lying Ez Bar
12x-85
12x-85
12x-105
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2005/07/20, 10:23 AM
July 19
Back
Close Grip Lat pull Downs
12x-170
10x-180
10x-190
8x-200
Wide Grip Seated Rows
12x-170
10x-180
8x-190
6x-220
I am definitely taking 2morrow off, my body was completely sore during this workout!
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2005/07/21, 01:29 AM
Just a reminder....remember to do 3-5 sets of Deadlifts or Romanian Deadlifts every 2 weeks....as your first exercise for your back...it's #1 most effective back exercise....so remember to do it every other week....you'll really see results....strengthen overall back...and if you got lower back problems it will fix it....just remember to start light do 10-12 reps...very controlled...learn the proper form...and slowly keep increasing the weight as you get more comfortable....beginners usually have hard time learning the form with the barbell so at first you can do it with dumbells...
definitely take time off...don't train more than 2 days in a row...and remember...eat something right after working out...so carbs and protein...it's #1 time to make use of your workout...muscle is made in the kitchen....also remember sleep AT LEAST 8 hours...and as you start working out you may need more sleep to allow your body to adjust...but after a while you'll notice more energy, better sleep, and being more refreshed with less sleep...so 8 hours will feel like 10 or more....
good luck
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2005/07/22, 08:12 AM
Shoulders
Dumb bell Shoulder Press
10x-70
10x-70
6x-85
5x-90
Lateral Raises (supersetted w front raises)
10x-25 8x-8
10x-25 8x-8
10x-25 8x-8
10x-25 8x-8
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