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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

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.

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.

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.