Connelly's Journal

Starting a new routine tomorrow since i've been doing basicly the same one since june. Gonna have a chest/tri's back/bi's legs/shoulders 3 day split. Gonna post about it in critique my routines, so check there.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

First day of new routine
Flat Barbell Bench
10xBar
5x95
5x115
5x120
3x125 (felt so heavy today was supposed to do 5 also)
Incline Bench
6x95
6x95
6x95
Close Grip Bench
8x65
8x75
7x80 (couldn't get 8th rep)
Close grip bench is killer. And with Flat bench i hadn't done more than one real set when I did 125 for 5 reps so I guess having done 115 and 120 before it really made a difference. Two chest workouts from now I'm going to make sure I can go 115-120-125 all 5 reps. Anyways really like new program so far but those close grip bench sets REALLY get my triceps its crazy.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

ya man close grip is a killer!!  you got me beat when i was in highschool =D
thats awsome that you have goals set for yourself in workouts to come.  my goal this week on friday when i do back squats is to break 300pounds.  ended my last set last week at 275 so i think i can get it.  goals are probably the most important thing to have dude! keep it up!

"When lifting, always choose a load that will challenge you to complete the number of reps you're going for. Ideally, you won't be able to complete more than one rep more than your goal number-if you can, the load isn't challenging."
 MH[/

KublaKhan


ya man close grip is a killer!!  you got me beat when i was in highschool =D
thats awsome that you have goals set for yourself in workouts to come.  my goal this week on friday when i do back squats is to break 300pounds.  ended my last set last week at 275 so i think i can get it.  goals are probably the most important thing to have dude! keep it up!

Yah they really help keep you motivated and pumped, thanks bro. Goodluck with your 300 lb. squat to.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

Squats
10xbar
3x135
5x145
5x150
5x160 <---New 5rm
Calf Raises
12x160 (used what I was squating to kinda warm um a bit)
12x205
12x225
was going to do another set with 235 but calf kind of hurt.
OH Press
5x65
5x70
5x70
Leg Curls
8x25
8x25
8x30
Pretty good workout wasn't expecting to do 160 with squats but it worked going to do 165 in the next couple workouts.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

*.*

very niice man.  are you still knockin chairs over? lol

"When lifting, always choose a load that will challenge you to complete the number of reps you're going for. Ideally, you won't be able to complete more than one rep more than your goal number-if you can, the load isn't challenging."
 MH[/

Haha tried the thing at school they'll work because my 2nd period that just started this week has higher chairs! So they shouldn't be a problem.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

BB Rows
10xbar (warmup before deads)
Deadlifts
5x135
5x185
5x205 <---New PR  got it up 10 lb. since last friday! used gloves on these because 185 was already tearing up hands, I think i've found a new way to keep good grip strength but not completely kill hands do deads without gloves on every set except one so my hands aren't as messed up.
DB curls
8x20
8x20
8x20

Progressing pretty good I like this program I made gives me a bit more rest but I can still focus on gaining strength on the main compounds with a couple assistance iso's.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

Goin to eat like my 3500 calories for the day all at lunch (: So convienient the one day I had off this week was thanksgiving, might go do sprints though.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

Flat bench
10xbar
5x95
5x115
5x120
4x125 <---OMG couldn't lock
Incline Bench
6x95
6x95
6x95
Close Grip Bench
8x65
8x75
7x80<---Couldn't lock either!
Been eating alot lately up to around 135.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

Squats
10xbar
5x135
3x145
5x145
5x155
4x165 <--Might've been able to get 5th rep but no spotter.
Skipped calf raises calf still hurt
Leg Curls
8x25
8x30
8x30
OH Press
5x65
5x70
5x65 (so form wouldn't break)
Ok workout but i've been so tired from doing other stuff, probably on a trampoline for 5 hours total the last few days and played alot of football.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

thats awsome that you lower weight to make sure your doing it right.  not a lot of people out there like that =D  i had to drop 75 pounds on deads to do it without straps, but i felt like i got a better workout with no straps cause my forearms were hurtin so bad lol

keep it up

"When lifting, always choose a load that will challenge you to complete the number of reps you're going for. Ideally, you won't be able to complete more than one rep more than your goal number-if you can, the load isn't challenging."
 MH[/

Yah it does help, thanks, computers been messing up lately and i'm not really the best computer person so..
Deadlifts
5x135
5x185
5x215 (with gloves) was so hard the last 3 reps I felt like I was going to drop it but I didn't waited probably 10 seconds before doing last rep was so hard might stay at 215 next workout or do 220 no more going up 10 lb. each workout ):
Barbell Rows
6x95
6x95
6x95
Preacher Dumbell Curls
8x15
8x15
8x15
decided to lower weight on this to and focus on what I was working might go back up to 20 was really easy..Good workout was tired so didn't do wide grip pullups. I feel like my deadlift is really getting up there but that my gains will slow down.

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."

oh HELL ya on the deads man! thats awsome.  i've had to change grips on my deads in the middle of my last set last week.  i think i need to add powercleans into my routine so i can bust through this slow progress on bench and shoulder press though.  what you think? my shoulder press has been pretty steady these four weeks and its pissin me off lol.  i did standing military today at end of workout and had no pain in lower back this time.  i wanted to get my stabelizers stronger first lol.  i like how explosive it is lol.

"When lifting, always choose a load that will challenge you to complete the number of reps you're going for. Ideally, you won't be able to complete more than one rep more than your goal number-if you can, the load isn't challenging."
 MH[/

Thanks, yah I feel like my deadlifts are getting up there, I may have to swich grips at some point but I like the grip where both hands face my body, its the only one that feels normal to me. Yah Power cleans are good I was doing them in my last routine kinda forgot about them but I'll probably start using them to there explosivness should help for football. I think it would probably help your military press, it would help bench to but not as much, i'd say go for it.

Chest and tri's later today (:

"Obsessed is a word the lazy use to describe the dedicated."
"The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned."