GR Journal

Weight: 138.2
BF: ~8%

I'll be lifting again starting tomorrow. I will probably be doing 4 weeks of hypertrophy training (8-12 reps) and then 4 weeks of strength training (4-6 reps I believe?). That is as far as I've looked into the future. That would be April 27th, and I'm hoping to be up to 148-150lbs and no higher than 9% BF.

Guess we'll see if I can do it. I've got pictures somewhere that I'll add in a few minutes...

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

One from about a month ago I think, I was about 140 then so I'm still right there...maybe slightly smaller now. 

[image]local://17687/3A629CE1F26F461A9B74970209557C60.jpg[/image]

Attached Image(s)

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Monday
 
Squats - 4x12 @ 135
Leg Press - 1x12 @ 250; 2x8 @ 250; 1x10 @ 250
Calf Raises on LP Machine - 4x10 @ 250
Lunges - TBA
 
 
Dear God. It is sad, but this is already killing me lol, I'm going to have to get an elevator in my house. My pride really hurts right now, but I'm trying to remember that it HAS been 6 months so I need to cut myself some slack, and I'm also trying to be very strict on form and tempo. Had it leave the lunges off because I have a class at 9 and this was taking longer than expected, but I will finish them off after school. Oh yeah, and my class is on the 3rd floor...and did I mention there was no elevator? Shoot Me.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Tuesday
 
Towel Pull-Ups - 1xfailure
Straight Bar Rows - 1x12 @ 95
One Arm DB Rows - 1x12 @ 70
Straight Bar Rows - 1x12 @ 95
One Arm DB Rows - 1x12 @ 70
Wide Grip Pull-Ups - 1xfailure
Wide Grip Lat Pull-Downs - 1x12 @ 100
                               1x12 @ 90
                               2x10 @ 90
DB Shrugs - 4x10 @ 50
 
 
Grip. Grip. Grip. This is my first day back when my grip might affect me...and it did. My forearms may as well not be there. Definately gotta get on that because it cost me some weight on a few lifts today. But other than that I felt ok, still trying to kick my ego to the side and use good form and less weight, hopefully it pays off.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Wednesday
 
Straight Bar Behind The Back Wrist Curls - 4x6 @ 135
Seated Straight Bar Wrist Curls - 4x12 @ 45
 

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Thursday
 
Incline DB Press - 3x12 @ 35; 1x10 @ 35
Flat DB Press - 3x12 @ 40; 1x10 @ 40
DB Flies - 1x12 @ 35; 2x10 @ 35; 1x8 @ 35
 
Not an insane workout, I know, but it felt great for my first chest day, had a good pump going and was pretty much just lovin' being back in the gym. Decided to take a quick pic for future reference so...looks like I'm already addin a little mass. Or maybe it's just a pump.
 
 


[image]local://17687/094E481BDDAE45B9AE7D78D098EC29BA.jpg[/image]

Attached Image(s)

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Friday

Close Grip (6 in.) Grip - 4x10 @ 95
French Press - 4x8 @ 45
Straight Bar Curls (back on wall) - 2x8 @ 65
Seated DB Curls - 4x10 @ 30


Was out late last night, didn't get to sleep until 3:30 and overslept. Woke up around 11:30 and it's just thrown my whole day off...ready for it to be over.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Week 2 - Monday
 
Wide Grip Pull Up - 1xfailure
Wide Grip Pull Downs - 3x12 @ 100; 1x10 @ 100
One Arm DB Rows - 3x12 @ 60
Bent Row - 3x8 @ 95
Straight Bar Shrugs - 4x12 @ 135

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Tuesday
 
Incline DB Press - 4x12 @ 35
Flat DB Press - 1x12 @ 45; 3x12 @ 40
DB Flies - 3x10 @ 25
 
 
Not again... When I got to the DB presses I got a small, but sharp, pain in my left shoulder on my first set so I kicked my ego aside and dropped the weight. I've had problems with my shoulders before and it always seems to come back...suggestions? And then on my flies I really dropped the weight just in case because my right shoulder kept popping when I was bringing the weight down. No pain, but it sounded like it could get bad lol. Really got to focus on my form and flexing at the peak of the lift so that felt good. Any help with my shoulder problems?...

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Monday
 
Wide Grip Pull Ups - 2xfailure
Seated DB Rows - 4x10 @ 50
Bent Row - 4x8 @ 95

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Tuesday
 
Superset:
Bench - 3x8 @ 115
Dips (Chest to Bar) - 3x10
Incline DB Press - 2x8; 1x6 @ 35
 
 
SON OF A *&$%!!!! I hate this, my shoulders are both killing me. All presses just give me pain all through both shoulders. I want to get my lifts back up in weight, but it's killing me. We will see how I feel next week, gonna be taken somethin for the pain and maybe ice it.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

I like your workouts. They're short and to the point. You should see great gains from this program!

Add me on facebook!

Yeah I'm not big on the whole "I spend hours in the gym, I have to make great gains from this". But from the other side...sometimes I feel like I'm shorting myself and should do another lift or a few more sets, etc.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Wednesday AM
 
Standing DB Press - 1x10 @ 20
DB Squats - 1x10 @ 50
DB Clean and Press (lol) - 1x10 @ 20
Push-ups on 20's - 1x10
Snatches - 1x10 @ 20
 
 
The college soccer coach had me try his 300 workout. Supposed to go through that set of lifts 6 times in the shortest amount of time you can. I had a class I had to get to so I only made it through 4 rotations but it was pretty exhausting, shows how much I've actually lost in the strength AND stamina departments. I liked it thought because after yesterday's workout I can already feel my shoulders giving me trouble again and I think this will help strengthen them up without having to get heavy and risk injuring them worse. So I'll probably hit arms and shoulders harder after school today and then get the ole' legs goin Friday.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Wednesday PM
 
EZ Bar Curls - 3xArnold 21's @ 40lbs
   Super Set:
Lateral Raises - 3x10 @ 20
Front Raises - 3x10 @ 20
 
Close Grip Bench - 3x10 @ 95
French Press - 3x10 @ 35
 
 
Shoulders still hurt.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

HOLY CRAP! My shoulders/upper back & chest are so sore...this is amazing lol. It's killing me.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Not cool, went to lift yesterday (leg day) and the gym was closed for some reason. 

On a high note tho, weighed 147 last night, but only 144 this morning. That puts me at just over a pound a week for the last 4 weeks. Definately not great, but I can live with that. And I honestly haven't been eating as much as I should have been, so hopefully for the next 4 weeks I can get a good 2lbs a week.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

How tall are you?

"In heaven, all the interesting people are missing." Friedrich Nietzsche

"Time you enjoy wasting, was not wasted" John Lennon

Just under 6'2 lol. So don't laugh at my weight. 

Why do you ask?

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

I was just curious, I thought you were much shorter because you have a great physique for being so light, I figured you were more like 5'10.

"In heaven, all the interesting people are missing." Friedrich Nietzsche

"Time you enjoy wasting, was not wasted" John Lennon

Well gracias, sometime's I wish I was a little bit shorter (around 5'11-6'0) because those 2-3 inches would make it that much easier to look thicker lol.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Haha yah I can understand that but it's nice to be tall, be happy with what you got. I'm 5'10 and I wish I was taller, but You are looking good. congratz....

"In heaven, all the interesting people are missing." Friedrich Nietzsche

"Time you enjoy wasting, was not wasted" John Lennon

Saturday

Squats - 1x12 @ 135; 1x10 @ 155; 2x6 @ 195
Wide Grip Pull Ups - 2x8; 1x6
Parallel Grip Pull Ups - 3x6
Seated Cable Rows - 3x8 @ 115


Was kinda short on time and, in all honesty, there was a pick-up game of basketball goin on that I wanted to get to, so cut the leg workout kinda short.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

I'm wanting to switch to a new split, a little more basic and I will be working everything twice a week instead of just once...

First Attempt:

Monday: Push(Chest,shoulders,tri) and Abs/maybe forearms
Tuesday: Pull(Back/traps,biceps) and legs
Wednesday:Rest
repeat...

Suggestions? Advice on number of sets/body part?

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

i would give legs its own day rather than put with back, another option is an upper lower split, which is what i like the best...4 days per week, 2 upper 2 lower...keep shooting for mainly compound lifts over isolations and not a ton of sets...for rep range, i like iether 8 or 5...ex: ill add weight until i cant keeop doing so w that range, say 8, then add the weight and start doing 5 reps til i can get 8, etc.

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

You do chest and back on the same day?

So maybe..

Monday: Chest, Back, Arms
Tuesday: Legs, Shoulders, abs
Wed: Rest

Along those lines?

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

ive been doing 2 upper body days, 2 lower days with variations each time so, like this:
 
upper body a      
bench
oh press
pullups
lying tri ext
curls
 
upper body b
incline bench
oh press
rows
dips
shrugs/other bi exercise
 
lower a
squats
sldl
leg press
calf raises
weighted crunches
 
lower b
deadlifts
leg press
leg curls
calf raises
weighted crunches
 
for me it works well, im mainly training for strength at the moment, so my rep ranges are generally 5 for compounds and 8-10 for isolations...i like this better than full body workouts cause it allows for some more work, but full are good too
 
 

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

Yeah I like how that looks, do you do UpperA and UpperB back to back? Or upper a,lower a,upper b,lower b?

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

i alternate them...id recommend taking an off day after deadlifting since you hit your back too (also dont do it day after upper for the same reason)...right now im doing, mon-lower a, tues upper b, thurs lower b, saturday upper b
 
you could also rotate deadlifts every 3 or something so its every 1.5 weeks or so instead of every week
 
if you lift heavy and push hard on the compounds, each day is pretty tough, which is why i like it a lot
 
also, to keep a progressive load make sure you start underneath your max at your given rep range so you can add weight for a while and then ideally surpass your old max

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

Monday:
Flat Bench - 4x5
OH Press - 4x5
Rows - 3x8
Close Grip Bench - 2x8-10
Sraight Bar Curls - 2x8-10

Tuesday:
Deadlift - 4x6
Leg Press - 3x8-10
Leg Extensions - 3x8-10
Abs

Wednesday: OFF

Thursday:
Pull Ups - 3x8-10(fail)
OH Press - 3x8
Incline Bench - 3x6
Shrugs - 4x8-10
Dips - 3x8-10

Friday:
Squats - 4x6
Leg Extensions - 3x6
Hamstring Curls - 3x8-10
Calf Raises - 4x10
Abs



???

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.