Workout

i have add when it comes to working out.

i like to change/customize things all the time so i have to follow 'programs' to make me focused and determined.

5'8
185ish

Tuesday

Squats
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Rack Pull
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Seated Calf Raises
5 x 10

Leg Raises
5 x 15

Incline Situps
20
20
10

Thursday

5 light min. on treadmill

Flat Bench
205 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Seated DB Press
40 x 8
45 x 8
50 x 8
50 x 8
50 x 5
50 x 3

Reverse Grip Bench (first time doing these, going "light")
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Two Arm Hammer Curl
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Reverse Peck-Deck
3 x 15

Tom_420


Thursday

5 light min. on treadmill

Flat Bench
205 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Seated DB Press
40 x 8
45 x 8
50 x 8
50 x 8
50 x 5
50 x 3

Reverse Grip Bench (first time doing these, going "light")
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Two Arm Hammer Curl
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Reverse Peck-Deck
3 x 15

Pretty good numbers but on bench why the first set of 205 then 185 sets? Do like straight sets with 195..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Connelly: because 205 was on the heavy side for 5 x 5. 185 was just right. theres still time to add weight. no need to rush. 195 will be next workout.

Friday

Squat
195 x 10
195 x 10
205 x 8
225 x 8

Chins
10
8
6

Single Leg Curl
15
12
10

Hypers
BW x 10
BW x 10
Reverse Hyper
2 x 10


Standing Cable Crunch
3? or 4? x 15

Sunday

DB Flat Bench
60 x 12
70 x 10
75 x 10

Close Grip Bench
135 x 10...wrist hurting a little bit....
95 x 10
95 x 10
95 x 10

Side Laterals
12
12
12
10

EZ Curls
40 x 12
60 x 12
80 x 10
80 x 8

Upright Row
3 x 12

Real tired today.

Tuesday

Squat
250 x 4
250 x 5
250 x 3
250 x 5

Rack Deadlifts
275 x 6
275 x 5
275 x 5
275 x 5
275 x 4

Seated Calf Raises
5 x 10

Leg Raises
4 x 15

Incline Situps
12
10
12

**** day. no energy

Thursday

Flat Bench
195 x 5
195 x 4
195 x 4
195 x 5
195 x 3
(...disgusting bench....)

Seated DB Presses
40 x 8
50 x 8
50 x 6
55 x 8
60 x 4 - 40 x 5

Dips
BW x 10
BW x 10
BW x 6
BW x 8
BW x ?

2 Arm Hammer Curl
40 x 10
40 x 10
40 x 8
45 x 10
45 x 8

Bentover Flys
5 x 10

didnt eat enough today..and effected my performance

Friday

Leg Press
3 plates x 15
5 plates x 10
6 plates x 10
6 plates x 8
7 plates x 6

Pullups: (10 sec. rest in btwn)
Reg. Grip x 10
Reg. Grip x 4
U.H. Grip x 6
U.H. Grip x 3
total reps:23
 
Single Leg Curls
12
10
10
12

Hypers
4 x 10

Standing Crunch
3 x 12

Sunday

DB Flat Bench
65 x 10
70 x 10
70 x 10
70 x 10

Close Grip Bench
95 x 10
100 x 10
135 x 10
135 x 6

Seated DB Curls (2 arm)
30's x 12
30's x 12
40's x 10
20's x failure

Side laterals
3 x 15

Upright Row
3 x 15

Tuesday

Squat
255 x 5
255 x 4
255 x 4

Rack Deads
275 x 5
275 x 5
275 x 5
315 x 1 <<<< gay
225 x 10

Donkey Calf Raises
5 x 8 - 10

Leg Raises
5 x 15

Incline Situps
2 x 10

new gym membership...weird vibe...my old gym is def. more for hardcore lifters....

Thursday + Friday Updates

Thurs. - (worked out with a friend...did a back & bi session instead of normal thursdays)
pulldown - 10, 10, 6, 6, 6
hammer row - 6, 6, 6, 6
seated rows - 3 sets of ??
machine curls - 4 sets
close grip machine curls - 4 sets
preachers - 4 sets


Friday
Flat Bench
200 x 5
200 x 3
200 x 2 - 185 x 3
200 x 4
(****ty sets)

Seated DB presses
45 x 8
50 x 8
50 x 8
55 x 8
55 x 6

Dips
BW x 8
BW x 6
BW x 6
BW x 6
BW x 6

Pushdowns - (since i did bi's the day b4, no hammer curls)
4 x 12

Bentover Flys
i think it was : 5 x 10 or 4 x 12??? i forgot

Tuesday

Squats
265 x 5
265 x 5
265 x 4
265 x 3

Barbell Row (kept it very light just for today..concentrated on contraction and squeeze)
5 x 95 x 10

DB Shrugs
65 x 15
75 x 10
80 x 10
80 x 10
100 x 10

Leg Curls
5 x 10

Smith Calf Raises
5 x 10

upping the wieght to 275 next squat sesssion...feeling strong again...caint wait to load 3 plates...

Thursday

Incline DB Bench
75 x 8
75 x 5
75 x 4
75 x 4
75 x 4

Clean & Press
95 x 8
95 x 8
95 x 8
95 x 8
95 x 8

Machine Preachers
12
10
10
8
6

Skull Crushers
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10

Face Pulls
4 x 12 - 15

Barbell bench is bothering my wrists lately...they keep rolling back.

Friday

Hack Squat
180 x 10
180 x 10
230 x 10
230 x 8

SLDL
2 x 135 x 12
Leg Curls
2 x 12

WG Seated Row
4 x 10

Wrist Curls
3 x 8 - 12

Calf Raises
4 x 12

Leg Raises
4 x 15

Absolutely no motivation for the gym today waay to tired...messed up on my routing did a few things that i shouldnt have, oh well!

Sunday

DB Incline
45 x 10 (60% of thursday)
55 x 10 (70% "        ")
60 x 10 (80% "         ")
60 x 8 (80%   "         ")

Chins
30 reps - as many sets as it took

Standing Arnolds
45 x 8 - 25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

Dips
5 x BW x 8

Wrist Curls
3 x 12

been a while for arnolds..forgot how tough they were

nice job man, keep up the good work!

been a while since i updated this

THursday
DB incline
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

CLean & Press
95 x 8
95 x 8
105 x 8
115 x 6
95 x 8

Skulls
50 x 10
50 x 10
50 x 10
60 x 8
50 x 10

Preachers
5 x 10

Face Pulls
3 x 15
-------------------------------------------------------------------------------------------------------
Friday
Hack Squats
90 x 20 (warm up)
180 x 10
230 x 10
270 x 10
270 x 10

Hammer Strength Row
5 x 8

Calf Raises
4 x 10

Captain Chairs
5 x 15

Hypers
BW x 10
BW x 10
BW + 25 x 10
BW + 25 x 10
----------------------------------------------------------------------------------------------------------
Sunday
DB INCLINE
45 x 12
55 x 12
60 x 10
60 x 10

Chins
30 reps as many sets as it took

ARnolds
30 x 15
30 x 12
40 x 10

Dups
10
8
6
6

and curls i didnt keep track of sets/reps

JOURNAL

Going on German VOlume Training to hopefully gain some mass over the summer.
first 6 weeks: 10x10 main lifts w/supplemtary tri-sets...(3x10)
then next 3 weeks:10x6 main lifts w/supplementary tri-sets (3x6)
***1 min rest between sets (e.g. BENCH, rest, PULL, rest, BENCH, rest etc.)

Tuesday - Chest Back
MAIN LIFTS:
Flat Bench weight used: 135
1 min rest
Rack Pull: 235

Result:
got all 10 reps on all 10 sets for each exercise...felt bored in the middle though, felt like weight was light as a feather and repetitive. Really drained though!

'SUPPLEMENTARY' LIFTS (tri-sets):
Incline Hammer Press
180 x 10
rest
Chins (palms facing me)
10
rest
Incline Press:
180 x 8
rest
Chins:
6
rest
Incline Press:
180 x 8
rest
Chins:
5 (+ 12 assisted chins)

Result: Chins are extremely difficult after 10x10, felt strong on my 1st set, then got winded and felt like dying. its great.

OVERALL: HOLY CRAP.....want to die!!! Felt like blacking out after the first 6 sets of bench/pin pull, but got used to it...weight felt superlight throughout the 10 sets....maybe i need to add 10 lbs to each exercise...Solid 10 reps for my main lifts on all 10 sets....Feel sore already. Cant wait for legs.

JOURNAL

Wow that's some intense volume. Good job though. I'm not real familiar on german volume training, it sounds like an 8x8 program I have heard about before, is it a full program, or just something that you use for a couple weeks to shock your body?

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Its divided up into 2 Phases:
Phase 1: 10x10 - 6 weeks
Phase 2:10x6 the most "intense" phase - 3 weeks

Im not familiar with 8x8 but i know that its quite similar.

It's no way near to tell you to do this or not but i beleive it will work well with the right exercises....toss all your flys, leg extensions, kick backs, pushdowns, i think i will gain some nice mass....after this i will go into 5 x 5  eat like a maniac lift like a maniac, then get my maxes, go on Westside Barbell Template and hopefully maybe compete if im strong enough! It would be nice!

JOURNAL

Yah I am currently on westside right now, you should get some bands and boxes to lift with, and try and learn some different variations of the main lifts to rotate. Pretty good program.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

westside is taking dbb by storm.

but hey, stuff that works gets popular. i can't wait to start it again.

x

JOURNAL

FRIDAY - SHOULDERS/ARMS - GVT

MAIN LIFTS
-overhead press weight used: 80
-dips weight used: BW

i thought this was supposed to a tough program (besides the hamstrings being extremely sore lol) why i piked 80lbs because my pressing strength is horrific (max overhead press is 135 x 2) but today it felt like nothing.needelss to say, i got all 10 reps on each set for both exercise. didnt really feel drained at all....weird.

SUPPLEMENTARY EXERCISES
-Arnolds: 35 x 3 x 10
-Hammer Curls: 50 x 3 x 10

Overall:  not as intense as chest/back.

JOURNAL

cnahning my exwercises up, dont feel like i picked the right ones feel overtrained big time (hamstrings/shoulders) and for convienece wise concerning whte equipment's distacne between each other

CHEST/BACK
flat bench: 10X10
barbell row: 10X10
incline fly: 3X12
chins: 3X


LEGS/ABDOMINALS
squats: 10X10
lying leg curls: 10X10
weighted crunches: 3X10     
calves: 3X12

ARMS/SHOULDERS
dips: 10X10
"hybrid" curls: 10X10
side laterals: 3X12
rear delts: 3X12

JOURNAL

OK im ditching German Volume Training..i have been reading up that the majority of people who tried it lost strength and size!??! I dont really care about strength right now, but i mean i DO want to be strong but right now (summer) want some decent mass then ill pack on strength and MORE size with 5 x 5 and caloric excess, but anyway...Yeah, i have been reading that GVT was invented by the Germans in the 70's....yeah....so if i were german and on dbol this would be a pretty sweet program but im neither so **** it.


Going with HST  again, hopefully it will work even better than last time.will start tomorrow (tuesday)

JOURNAL

This week i will find my 12 rep maxes 8 and 4....keep in mind i have a sick cold so i wasnt that strong today oh well.

TUESDAY
SQUAT
185 x 12 - (not my personal best, but it is what it is)

DEADS
185 x 12 - (again, not personal best but it is draining after squatting!)

INCLINE BENCH
145 x 12

PULLDOWNS
whatever x 12

SEATED PRESS
100 x 12

CURLS
whatever x 12

SKULLS
50 x 12

pretty brutal considering i only did one set of each..damn 2 sets for each is going to kill me.

JOURNAL

Finiding out my 8's

SQUAT
225 x 8

DEADLIFT
245 x 8

ROWS
135 x 8

DB BENCH
70 x 8

STANDING PRESS
95 x 8

SKULLS
70 x 8

CURLS
watever x 10

JOURNAL

Saturday - finding my 4's

SQUAT
messed up my knees at work big time, didnt sqwat. last time i tested my 5RM i think it was 265

DEADLIFT
275

INCLINE BENCH
175

PULLUPS
2 x 8 (would use weighted pullups but no belt yet)

OVERHEAD PRESS
115

SKULL CRUSHERS
80 x 6 (would use weighted dips for 4RM but i dont have a dip belt yet..coming in the mail soon)

PULLDOWN CURLS
2 x 12

CALF RAISES
2 x 12

**EDIT*** Going to keep bicep/calves at "2 x 10 - 12" throughout  the program

JOURNAL