bigbearny's Journal

ok this periodization routine is long.. exausting and in most cases painful.. it's going bye bye... especially since cpl commented that the workout i was doing seemed good

Wed - Shoulders/Legs

Legs (Set 1): Smith Machine Squat - 10 @ 0 lbs <was shown this version of sqats.. like this more than free bar squats since i don't have to worry about falling over backwards>

Legs (Set 2): Smith Machine Squat - 10 @ 0 lbs
Legs (Set 3): Smith Machine Squat - 10 @ 0 lbs
Legs (Set 4): Smith Machine Squat - 10 @ 0 lbs

Legs (Set 1): Leg Extensions - 10 @ 60 lbs
Legs (Set 2): Leg Extensions - 12 @ 90 lbs
Legs (Set 3): Leg Extensions - 12 @ 90 lbs
Legs (Set 4): Leg Extensions - 12 @ 90 lbs
Legs (Set 5): Leg Extensions - 12 @ 90 lbs

Legs (Set 1): Lying Leg Curls - 10 @ 45 lbs
Legs (Set 2): Lying Leg Curls - 12 @ 75 lbs
Legs (Set 3): Lying Leg Curls - 12 @ 75 lbs
Legs (Set 4): Lying Leg Curls - 12 @ 75 lbs
Legs (Set 5): Lying Leg Curls - 12 @ 75 lbs

Legs (Set 1): Seated Calf Raise - 10 @ 25 lbs
Legs (Set 2): Seated Calf Raise - 12 @ 45 lbs
Legs (Set 3): Seated Calf Raise - 12 @ 45 lbs
Legs (Set 4): Seated Calf Raise - 12 @ 45 lbs
Legs (Set 5): Seated Calf Raise - 12 @ 45 lbs


Shoulders (Set 1): Seated Dumbbell Press - 10 @ 20 lbs
Shoulders (Set 2): Seated Dumbbell Press - 12 @ 30 lbs
Shoulders (Set 3): Seated Dumbbell Press - 12 @ 30 lbs
Shoulders (Set 4): Seated Dumbbell Press - 12 @ 30 lbs
Shoulders (Set 5): Seated Dumbbell Press - 12 @ 30 lbs

Shoulders (Set 1): Side Lateral Raise - 12 @ 15 lbs
Shoulders (Set 2): Side Lateral Raise - 12 @ 15 lbs
Shoulders (Set 3): Side Lateral Raise - 12 @ 15 lbs
Shoulders (Set 4): Side Lateral Raise - 12 @ 15 lbs

Shoulders (Set 1): Barbell Upright Row - 12 @ 25 lbs
Shoulders (Set 2): Barbell Upright Row - 12 @ 25 lbs
Shoulders (Set 3): Barbell Upright Row - 12 @ 25 lbs
Shoulders (Set 4): Barbell Upright Row - 12 @ 25 lbs

ok a bit late but here's Friday's (no more of that periodization bs) and Monday's workouts

FRIDAY - Chest/Bi's

Chest (Set 1): Dumbbell Incline Flyes - 10 @ 30 lbs
Chest (Set 2): Dumbbell Incline Flyes - 10 @ 30 lbs
Chest (Set 3): Dumbbell Incline Flyes - 10 @ 30 lbs

Chest (Set 1): Dumbbell Incline Bench Press - 10 @ 45 lbs
Chest (Set 2): Dumbbell Incline Bench Press - 10 @ 45 lbs
Chest (Set 3): Dumbbell Incline Bench Press - 10 @ 45 lbs

Chest (Set 1): Smith Machine Bench Press - 10 @ 110 lbs
Chest (Set 2): Smith Machine Bench Press - 10 @ 110 lbs
Chest (Set 3): Smith Machine Bench Press - 10 @ 110 lbs

Arms (Biceps) (Set 1): Preacher Curl - 10 @ 70 lbs
Arms (Biceps) (Set 2): Preacher Curl - 10 @ 70 lbs
Arms (Biceps) (Set 3): Preacher Curl - 10 @ 70 lbs

Arms (Biceps) (Set 1): Alternate Hammer Curl - 10 @ 35 lbs
Arms (Biceps) (Set 2): Alternate Hammer Curl - 10 @ 35 lbs
Arms (Biceps) (Set 3): Alternate Hammer Curl - 10 @ 35 lbs

Arms (Biceps) (Set 1): Close Grip Standing Barbell Curl - 10 @ 20 lbs
Arms (Biceps) (Set 2): Close Grip Standing Barbell Curl - 10 @ 20 lbs
Arms (Biceps) (Set 3): Close Grip Standing Barbell Curl - 10 @ 20 lbs

Chest (Set 1): Smith Machine Decline Bench Press - 10 @ 50 lbs <plan to move this to the begining of my chest routine>
Chest (Set 2): Smith Machine Decline Bench Press - 10 @ 90 lbs
Chest (Set 3): Smith Machine Decline Bench Press - 10 @ 90 lbs
Chest (Set 4): Smith Machine Decline Bench Press - 10 @ 90 lbs


Monday - Back/Tri's

Back (Set 1): Wide Grip Lat Pulldown - 10 @ 250 lbs
Back (Set 2): Wide Grip Lat Pulldown - 10 @ 250 lbs
Back (Set 3): Wide Grip Lat Pulldown - 10 @ 250 lbs

Back (Set 1): Seated Cable Rows - 10 @ 160 lbs
Back (Set 2): Seated Cable Rows - 10 @ 160 lbs
Back (Set 3): Seated Cable Rows - 8 @ 160 lbs

Back (Set 1): Barbell Shrug - 10 @ 140 lbs
Back (Set 2): Barbell Shrug - 10 @ 140 lbs
Back (Set 3): Barbell Shrug - 10 @ 140 lbs

Arms (Triceps) (Set 1): Standing Dumbbell Triceps Extension - 10 @ 35 lbs
Arms (Triceps) (Set 2): Standing Dumbbell Triceps Extension - 10 @ 35 lbs
Arms (Triceps) (Set 3): Standing Dumbbell Triceps Extension - 10 @ 35 lbs

Arms (Triceps) (Set 1): Seated Triceps Press - 10 @ 150 lbs
Arms (Triceps) (Set 2): Seated Triceps Press - 10 @ 150 lbs
Arms (Triceps) (Set 3): Seated Triceps Press - 10 @ 150 lbs

Arms (Triceps) (Set 1): Cable Rope Overhead Tricep Extension - 10 @ 130 lbs
Arms (Triceps) (Set 2): Cable Rope Overhead Tricep Extension - 10 @ 130 lbs
Arms (Triceps) (Set 3): Cable Rope Overhead Tricep Extension - 10 @ 130 lbs

Back (Set 1): Hyperextensions - 10
Back (Set 2): Hyperextensions - 10
Back (Set 3): Hyperextensions - 10

ok Wed.. Leg/shoulder Day.. damn those squats whiped my butt..

Shoulders (Set 1): Dumbbell Press - 10 @ 45 lbs <getting hard to get these up to start the movement.. but can press them with no problem>

Shoulders (Set 2): Dumbbell Press - 10 @ 45 lbs
Shoulders (Set 3): Dumbbell Press - 13 @ 45 lbs

Shoulders (Set 1): Side Lateral Raise - 10 @ 20 lbs
Shoulders (Set 2): Side Lateral Raise - 10 @ 20 lbs
Shoulders (Set 3): Side Lateral Raise - 10 @ 20 lbs

Shoulders (Set 1): Barbell Upright Row - 10 @ 60 lbs <done with fixed weight straight curl bars hence the jump in weight from last time (30lbs to 70lbs)>

Shoulders (Set 2): Barbell Upright Row - 10 @ 70 lbs
Shoulders (Set 3): Barbell Upright Row - 10 @ 70 lbs
Shoulders (Set 4): Barbell Upright Row - 10 @ 70 lbs

Legs (Set 1): Smith Machine Squat - 10 <now i know why you all have that love/hate relationship with these ;P >

Legs (Set 2): Smith Machine Squat - 10 @ 30 lbs
Legs (Set 3): Smith Machine Squat - 10 @ 50 lbs
Legs (Set 4): Smith Machine Squat - 10 @ 70 lbs

Legs (Set 1): Leg Extensions - 10 @ 120 lbs
Legs (Set 2): Leg Extensions - 10 @ 120 lbs
Legs (Set 3): Leg Extensions - 12 @ 120 lbs

Legs (Set 1): Lying Leg Curls - 10 @ 110 lbs
Legs (Set 2): Lying Leg Curls - 10 @ 110 lbs
Legs (Set 3): Lying Leg Curls - 8 @ 110 lbs

Legs (Set 1): Seated Calf Raise - 10 @ 90 lbs
Legs (Set 2): Seated Calf Raise - 10 @ 90 lbs
Legs (Set 3): Seated Calf Raise - 15 @ 90 lbs

ok i've been bad about recording my workouts so here's the catch up post.. including the biggest mistake i ever made. i missed a workout on wed (legs/shoulders) and needed to be somewhere friday (chest/bi's) after work so i combined both workouts.. never again.. i thought i was gonna die by the end of it.. i even bailed on my calf raises (not that my calves need much until the rest of me catches up)

Monday 9/27/04 (Back/Tri's)

Back (Set 1): Wide Grip Lat Pulldown - 8 @ 270 lbs
Back (Set 2): Wide Grip Lat Pulldown - 6 @ 270 lbs
Back (Set 3): Wide Grip Lat Pulldown - 6 @ 270 lbs

Back (Set 1): Seated Cable Rows - 10 @ 160 lbs
Back (Set 2): Seated Cable Rows - 10 @ 160 lbs
Back (Set 3): Seated Cable Rows - 10 @ 160 lbs
Back (Set 4): Seated Cable Rows - 10 @ 160 lbs

Back (Set 1): Dumbbell Shrug - 10 @ 80 lbs
Back (Set 2): Dumbbell Shrug - 10 @ 80 lbs
Back (Set 3): Dumbbell Shrug - 10 @ 80 lbs

Arms (Triceps) (Set 1): Standing Dumbbell Triceps Extension - 10 @ 40 lbs
Arms (Triceps) (Set 2): Standing Dumbbell Triceps Extension - 10 @ 40 lbs
Arms (Triceps) (Set 3): Standing Dumbbell Triceps Extension - 10 @ 40 lbs

Arms (Triceps) (Set 1): Cable Rope Overhead Tricep Extension - 10 @ 60 lbs
Arms (Triceps) (Set 2): Cable Rope Overhead Tricep Extension - 10 @ 60 lbs
Arms (Triceps) (Set 3): Cable Rope Overhead Tricep Extension - 10 @ 60 lbs
Arms (Triceps) (Set 4): Cable Rope Overhead Tricep Extension - 10 @ 60 lbs

Arms (Triceps) (Set 1): Triceps Pushdown - 10 @ 170 lbs
Arms (Triceps) (Set 2): Triceps Pushdown - 10 @ 180 lbs
Arms (Triceps) (Set 3): Triceps Pushdown - 15 @ 180 lbs


Comments:
drop in weight on overhead extentions due to change in machine

Thursday 9/30/04 (Chest/Legs/Bi's/Shoulders


Chest (Set 1): Dumbbell Flyes - 10 @ 35 lbs
Chest (Set 2): Dumbbell Flyes - 8 @ 35 lbs
Chest (Set 3): Dumbbell Flyes - 8 @ 35 lbs

Chest (Set 1): Dumbbell Incline Bench Press - 10 @ 50 lbs
Chest (Set 2): Dumbbell Incline Bench Press - 10 @ 50 lbs
Chest (Set 3): Dumbbell Incline Bench Press - 10 @ 50 lbs

Chest (Set 1): Barbell Bench Press - 8 @ 130 lbs
Chest (Set 2): Barbell Bench Press - 4 @ 130 lbs
Chest (Set 3): Barbell Bench Press - 2 @ 130 lbs

Chest (Set 1): Machine Decline Bench Press - 10 @ 60 lbs
Chest (Set 2): Machine Decline Bench Press - 6 @ 70 lbs
Chest (Set 3): Machine Decline Bench Press - 4 @ 70 lbs

Shoulders (Set 1): Seated Dumbbell Press - 10 @ 50 lbs
Shoulders (Set 2): Seated Dumbbell Press - 10 @ 50 lbs
Shoulders (Set 3): Seated Dumbbell Press - 10 @ 50 lbs

Shoulders (Set 1): Side Lateral Raise - 10 @ 25 lbs
Shoulders (Set 2): Side Lateral Raise - 10 @ 25 lbs
Shoulders (Set 3): Side Lateral Raise - 8 @ 25 lbs

Shoulders (Set 1): Barbell Upright Row - 10 @ 80 lbs
Shoulders (Set 2): Barbell Upright Row - 10 @ 80 lbs
Shoulders (Set 3): Barbell Upright Row - 10 @ 80 lbs

Arms (Biceps) (Set 1): Preacher Curl - 10 @ 80 lbs
Arms (Biceps) (Set 2): Preacher Curl - 10 @ 80 lbs
Arms (Biceps) (Set 3): Preacher Curl - 6 @ 80 lbs

Arms (Biceps) (Set 1): Alternate Hammer Curl - 10 @ 40 lbs
Arms (Biceps) (Set 2): Alternate Hammer Curl - 10 @ 40 lbs
Arms (Biceps) (Set 3): Alternate Hammer Curl - 10 @ 40 lbs

Arms (Biceps) (Set 1): Concentration Curls - 10 @ 30 lbs
Arms (Biceps) (Set 2): Concentration Curls - 7 @ 30 lbs
Arms (Biceps) (Set 3): Concentration Curls - 4 @ 30 lbs

Legs (Set 1): Smith Machine Squat - 10 @ 70 lbs
Legs (Set 2): Smith Machine Squat - 10 @ 70 lbs
Legs (Set 3): Smith Machine Squat - 10 @ 70 lbs

Legs (Set 1): Leg Extensions - 10 @ 130 lbs
Legs (Set 2): Leg Extensions - 10 @ 130 lbs
Legs (Set 3): Leg Extensions - 10 @ 130 lbs

Legs (Set 1): Lying Leg Curls - 10 @ 120 lbs
Legs (Set 2): Lying Leg Curls - 8 @ 120 lbs

Comments:
this sucked.. never ever combine workouts!!!

Monday 10/4/04 (Back/Tri's)

Back (Set 1): Wide Grip Lat Pulldown - 8 @ 270 lbs
Back (Set 2): Wide Grip Lat Pulldown - 6 @ 270 lbs
Back (Set 3): Wide Grip Lat Pulldown - 6 @ 270 lbs

Back (Set 1): Seated Cable Rows - 10 @ 170 lbs
Back (Set 2): Seated Cable Rows - 10 @ 170 lbs
Back (Set 3): Seated Cable Rows - 10 @ 170 lbs

Back (Set 1): Barbell Shrug - 10 @ 160 lbs
Back (Set 2): Barbell Shrug - 10 @ 160 lbs
Back (Set 3): Barbell Shrug - 10 @ 160 lbs

Arms (Triceps) (Set 1): EZ Bar Tricep Extension to Forehead - 10 @ 60 lbs
Arms (Triceps) (Set 2): EZ Bar Tricep Extension to Forehead - 10 @ 60 lbs
Arms (Triceps) (Set 3): EZ Bar Tricep Extension to Forehead - 10 @ 60 lbs

Arms (Triceps) (Set 1): Triceps Pushdown - Rope Attachment - 10 @ 70 lbs
Arms (Triceps) (Set 2): Triceps Pushdown - Rope Attachment - 10 @ 70 lbs
Arms (Triceps) (Set 3): Triceps Pushdown - Rope Attachment - 10 @ 70 lbs

Arms (Triceps) (Set 1): Seated Triceps Press - 10 @ 180 lbs
Arms (Triceps) (Set 2): Seated Triceps Press - 10 @ 180 lbs
Arms (Triceps) (Set 3): Seated Triceps Press - 10 @ 180 lbs


Comments:
Tri pushdowns done on cable stacks near squat racks


Wednesday 10/6/04 (Legs/Shoulders)

Legs (Set 1): Smith Machine Squat - 10 @ 90 lbs
Legs (Set 2): Smith Machine Squat - 7 @ 90 lbs
Legs (Set 3): Smith Machine Squat - 10 @ 90 lbs

Legs (Set 1): Lying Leg Curls - 10 @ 120 lbs
Legs (Set 2): Lying Leg Curls - 10 @ 120 lbs
Legs (Set 3): Lying Leg Curls - 6 @ 120 lbs

Legs (Set 1): Leg Extensions - 10 @ 140 lbs
Legs (Set 2): Leg Extensions - 10 @ 140 lbs
Legs (Set 3): Leg Extensions - 10 @ 140 lbs

Legs (Set 1): Seated Calf Raise - 10 @ 110 lbs
Legs (Set 2): Seated Calf Raise - 10 @ 110 lbs
Legs (Set 3): Seated Calf Raise - 10 @ 110 lbs

Shoulders (Set 1): Dumbbell Press - 10 @ 45 lbs
Shoulders (Set 2): Dumbbell Press - 10 @ 45 lbs
Shoulders (Set 3): Dumbbell Press - 10 @ 45 lbs

Shoulders (Set 1): Side Lateral Raise - 10 @ 25 lbs
Shoulders (Set 2): Side Lateral Raise - 10 @ 25 lbs
Shoulders (Set 3): Side Lateral Raise - 10 @ 25 lbs

Shoulders (Set 1): Barbell Upright Row - 10 @ 80 lbs
Shoulders (Set 2): Barbell Upright Row - 10 @ 80 lbs
Shoulders (Set 3): Barbell Upright Row - 10 @ 80 lbs

Shoulders (Set 1): Reverse Flyes - 10 @ 85 lbs
Shoulders (Set 2): Reverse Flyes - 10 @ 130 lbs
Shoulders (Set 3): Reverse Flyes - 10 @ 160 lbs
Shoulders (Set 4): Reverse Flyes - 10 @ 175 lbs
Shoulders (Set 5): Reverse Flyes - 7 @ 175 lbs

Comments:
Reverse Flyes done on machine... Bar slipped on middle set of Squts hence the 7 reps. Upright Rows done with fixed weight curl bar.

Saturday 10/9/04 (Chest/Bi's)

Chest (Set 1): Barbell Bench Press - 10 @ 130 lbs
Chest (Set 2): Barbell Bench Press - 7 @ 130 lbs
Chest (Set 3): Barbell Bench Press - 5 @ 130 lbs

Chest (Set 1): Cable Decline Flye - 10 @ 60 lbs
Chest (Set 2): Cable Decline Flye - 10 @ 60 lbs
Chest (Set 3): Cable Decline Flye - 10 @ 60 lbs

Chest (Set 1): Dumbbell Flyes - 10 @ 40 lbs
Chest (Set 2): Dumbbell Flyes - 10 @ 40 lbs
Chest (Set 3): Dumbbell Flyes - 10 @ 40 lbs

Chest (Set 1): Dumbbell Incline Bench Press - 10 @ 50 lbs
Chest (Set 2): Dumbbell Incline Bench Press - 10 @ 50 lbs
Chest (Set 3): Dumbbell Incline Bench Press - 10 @ 50 lbs

Arms (Biceps) (Set 1): Preacher Curl - 10 @ 80 lbs
Arms (Biceps) (Set 2): Preacher Curl - 10 @ 70 lbs
Arms (Biceps) (Set 3): Preacher Curl - 8 @ 70 lbs

Arms (Biceps) (Set 1): Alternate Hammer Curl - 10 @ 45 lbs
Arms (Biceps) (Set 2): Alternate Hammer Curl - 10 @ 45 lbs
Arms (Biceps) (Set 3): Alternate Hammer Curl - 10 @ 45 lbs

Gym closed earlier than i thought so i had to ditch the concentration curls

well that's what i've been up to in the gym since my last post.. interesting thing is my weight is almost where i started but i'm 2% BF less!! I'm still waiting for most of the 'beginner gains' to evaporate.. they have on the lying leg curls, bench press and lat pulldowns.. so i'm expecting to hit a more 'normal' curve with the pounds soon

Monday 10-11-04 (Back/Tri's)

Back (Set 1): Wide Grip Lat Pulldown - 10 @ 270 lbs
Back (Set 2): Wide Grip Lat Pulldown - 10 @ 270 lbs
Back (Set 3): Wide Grip Lat Pulldown - 10 @ 270 lbs

Back (Set 1): Seated Cable Rows - 10 @ 170 lbs
Back (Set 2): Seated Cable Rows - 10 @ 170 lbs
Back (Set 3): Seated Cable Rows - 9 @ 170 lbs

Back (Set 1): Barbell Shrug - 10 @ 180 lbs
Back (Set 2): Barbell Shrug - 10 @ 180 lbs
Back (Set 3): Barbell Shrug - 10 @ 180 lbs

Arms (Triceps) (Set 1): EZ Bar Tricep Extension to Forehead - 10 @ 70 lbs
Arms (Triceps) (Set 2): EZ Bar Tricep Extension to Forehead - 10 @ 70 lbs
Arms (Triceps) (Set 3): EZ Bar Tricep Extension to Forehead - 10 @ 70 lbs

Arms (Triceps) (Set 1): Triceps Pushdown - Rope Attachment - 10 @ 70 lbs
Arms (Triceps) (Set 2): Triceps Pushdown - Rope Attachment - 10 @ 70 lbs
Arms (Triceps) (Set 3): Triceps Pushdown - Rope Attachment - 10 @ 70 lbs

Arms (Triceps) (Set 1): Seated Triceps Press - 10 @ 190 lbs
Arms (Triceps) (Set 2): Seated Triceps Press - 10 @ 190 lbs
Arms (Triceps) (Set 3): Seated Triceps Press - 15 @ 190 lbs

Well here's Hump-day's workout (late again with the post)

Wednesday 10-13-04 (Legs/Shoulders)

Shoulders (Set 1): Dumbbell Press - 10 @ 50 lbs
Shoulders (Set 2): Dumbbell Press - 10 @ 50 lbs
Shoulders (Set 3): Dumbbell Press - 10 @ 50 lbs

Shoulders (Set 1): Reverse Flyes - 10 @ 175 lbs
Shoulders (Set 2): Reverse Flyes - 10 @ 175 lbs
Shoulders (Set 3): Reverse Flyes - 10 @ 175 lbs

Shoulders (Set 1): Side Lateral Raise - 10 @ 25 lbs
Shoulders (Set 2): Side Lateral Raise - 10 @ 25 lbs
Shoulders (Set 3): Side Lateral Raise - 10 @ 25 lbs

Shoulders (Set 1): Barbell Upright Row - 10 @ 90 lbs
Shoulders (Set 2): Barbell Upright Row - 10 @ 90 lbs
Shoulders (Set 3): Barbell Upright Row - 10 @ 90 lbs

Legs (Set 1): Smith Machine Squat - 10 @ 90 lbs
Legs (Set 2): Smith Machine Squat - 10 @ 90 lbs
Legs (Set 3): Smith Machine Squat - 7 @ 90 lbs

Legs (Set 1): Leg Extensions - 10 @ 150 lbs
Legs (Set 2): Leg Extensions - 10 @ 150 lbs
Legs (Set 3): Leg Extensions - 10 @ 150 lbs

Legs (Set 1): Lying Leg Curls - 10 @ 120 lbs
Legs (Set 2): Lying Leg Curls - 10 @ 120 lbs
Legs (Set 3): Lying Leg Curls - 10 @ 120 lbs