Reznor's Journal

It's about time I start an online journal.
For now I'm only going to post my workouts. I'll start a fit day journal soon.
I will also post measurements and bf% as soon as I find out what they are.
 
Friday, May 5
Chest and tris
 
Incline DB press
1. 75x6
2. 75x6
3. 75x6
4. 75x6 yay, these felt pretty easy. My improved diet is definately contributing in the weightroom.
 
Close grip bench
1. 145x7
2. 145x6
3. 145x6 I haven't done these in a long time; felt good but awkward with no spot. Was going for 8
 
Flat hammer strength bench
1. 90(per side)x4
2. 90x3 I took on way too much this far into the workout. Was going for 6
 
Over head two-handed dumbbell tri-extension
1. 70x8
2. 70x7
 
Various ab exercises to finish off
 
Except for biting off too much on the hammer strength machine it was a good day. I'm going to change the close-grip rep range to 6 instead of 8.
I've been doing this max-OT style workout for about a month and I love it. At first the workouts didn't "feel" right; like they said I wanted to do more sets. So far I've gotten noticebly stronger every week, and now it does "feel" right; and I like it.
 
By the way I'm 6'2" and I weighed in at 188.5 this morning.
Not where I want to be, but considering mono and strepp throat starved me down to 165 during christmas, my bounce back is going well.

I might as well post my current routine:
 
Friday: Chest + tris: see above post
 
Sunday: Back + bis
 
Chinups palms facing away
3 sets x6
BB bent over rows
3sets x6
Deadlifts
3sets x6
BB curl
2sets x 8
 
tues or wed: shoulders and legs
I know, I know, legs need their own day. However I have had knee injuries, and recently found out that I have a condition called Chondromalacia in my knees. So until my physio re-conditions the muscular imbalance causing my pain and inflamation I am limited in the weight I can squat.
 
Military press:
3 sets x 6
Dumbbell press:
3 sets x 6
BB shrug (switch up under or over every week)
2 sets x 8
Squats
3 set x 10
Stiff legged deads
3 sets x 10
Standing calf raises
3 sets x 6
 
I do abs on every day, I don't use weight though; just various forms of crunches and leg raises.
 
My shoulder workout may need some adjustment. I feel that military and dumbbell press is over kill. Any suggestions would be appreciated.
 
I usually keep the same routine for about a month, just so I can become accustomed to the movements and notice strength gains; I then switch up the order and types of exercises. I take a week off every 8-12 weeks like I should be, however I am unsure if you can always lift in the 4-6 rep range, or if I should have a 'light month' to give everything a break.

Back and bis

Horrible day today. I had to cut the workout short because I had class. I've also hit a bit of a rough patch with my girlfriend so my mind was elsewhere. I decided to take it easy to avoid injury. I hate bringing problems to the gym

Chinups:
6x @5lbs.
5x @5lbs.
4x @5lbs.

Bent-over rows
135x6
135x6
135x6

Deadlifts
225x6
225x6
225x6

Decided to leave to avoid missing class

Ahhhhh, week off was nice.
I'll be back in the gym tomorrow; just gonna post my routine which I've tweaked a little bit.

Tues:Back+bis

Bent-over row 3x 4-6
Pull-up 3x 4-6
Deadlift 5x5
BB curl 2x8

Thurs:Chest, tris
Bench press: 5x 4-6
Incline dumbbell press: 3x 6-8
Skull crushers: 2x 6-8

Sat: Legs, shoulders

Military press: 5x 4-6
Side Lateral: 3x 6-8
Squats: 3x 10-12
SLDL: 3x 10-12
Calf raises: 3x 10-12

Chest + Tris
 
Bench press:
185x5
175x6
175x5
175x5
175x5
 
Incline DB press:
65x7
65x7
65x6
 
Skull crushers:
25(per side of ez bar)x8
30x7

Week 1 Back and bis

Pullups:
6 @ bodyweight
6
6

Bent over row:
135x6
135x6
135x6

Deadlift:
225x6
225x6
225x6
225x6
225x6

BB curl:
75x7
75x5

Was going for 8 on those curls, I just didn't have any steam left. Other than that it felt good for my first week back.

Week 1 Shoulders and legs
 
Military press
115x6
115x6
115x6
115x6
115x6
 
Side lateral raises
25x8
25x6
 
DB shrugs
85x8
85x8
 
Squats
205x10
205x10
205x10
 
SLDL
135x10
135x10
135x10
 
donkey calf raises(hammer strength)
270x10
270x10
270x10
 
Felt good, but I spent way too much time at the gym.
I'm going to have to find time to split this workout into two.

Week 2 Chest and Tris
 
Bench press
175x6
175x6
175x6
175x6
175x5
 
Incline DB press
65x8
65x8
65x6
 
Skull crushers(weight per side of ez bar)
30x6
30x4

Week 2 back and bis
 
Pullups
6 @ 5lbs
6 @ 5lbs
5@ 5lbs
 
Bent over row
145x6
145x6
145x5
 
Deadlift
245x6
245x6
245x6
245x6
245x6
 
BB curl
75x8
75x6

Ughhhhh! I have got to get back in the groove.
I've accomplished almost nothing, in the body building sense, in the past few weeks. Between work and school, there is almost no time for a real workout split. When I am able to find enough time to go to the gym, I spend it in front of the idiot box instead. Well it's all my fault, I lagged way behind in my homework, and thats where my time is going now. It's taking me triple time due to the amount of catch up I'm doing. On the bright side, I've nearly caught up, and though I haven't done the homework I scored a 100% in my math midterm. (Mind you that this current math class is STUPIDLY easy, I just need it for pre reqs). Oh well, I'll be caught up in less than a week and then it's GO time.

The girlfriend and I broke up... This should free up some more weight room time....... Still struggling with too much work, homework, and class time in a week to still have time to go to the gym. However we were going to a Y which is like half an hour from my house, I have since cancelled that membership and will be getting one at a small gym less than 5 min away from my house.

YEEEEEEAAAAAAAAH!!!!!!!!!!! Made it into the gym after almost three weeks of nothing......
 
Back
 
Bent over rows
95 x 12
135 x 8
145 x 5
145 x 5
 
Dead lifts
135x10
135x10
185x10
225x8
275x4
225x5
 
Lat pulldowns
120x10
150x8
170x4
150x6
 
Felt damn good for the first time back.