bigbearny's Journal

Ok since i've kinda "graduated" to a split workout i decided to keep my journal here as well as at bodybuildingjournal.com since i can get comments on it here.. I've been working out for only 7 weeks and am really into it (surprising even to me since i bailed in way less time every other attemt at working out)
I've so far lost 4 lbs and 2% bodyfat so i'm doing well i think (most of this was even in the past week since i've started tracking my diet at
fitday.com) so on to tonight's workout

Chest/Triceps/Abs

4 sets Incline DB benchpress 4x10x25lbs
3 sets Incline DB Flys 10x30lbs <bit too heavy> 2x10x25lbs
4 sets flat smith machine benchpress 10x50lbs <waaay too light> 2x10x90lbs 10x100lbs

4 sets Overhead DB extentions 4x10x25lbs <will try 30's next week>
3 sets Tricep Pulldowns(think this is the term) w/ Rope attachment 10x50lbs 6x70lbs<too much> 10x40
3 sets Seated Tricep Pressdowns <doing these until my Bodyweight - this =175 so i can start doing assisted dips> 10x150lbs 8x170lbs 6x150lbs (might try the dips next week)

3 sets V-Crunches (kinda combines crunches and leg raises.. these hurt!) 2x15 1x12
2 sets 30 crunches


Overall i felt this workout while doing it but now that it's 3 hours later i only feel vaguely sore (shouldn't it be sore longer?)
I also felt like i wasn't doing enough after the whole body workouts 0.o 'course what i did workout i blasted!!!


I've planned on doing the following for Mondays and Wednesdays

Mondays - Back/Bicep/Abs

3 sets Lat Pulldowns
3 sets Seated Cable Rows
3 sets Shrugs <any opinions as to whether Dumbells or Barbell shrugs are better?>
Hyper Extentions <i'll see how many i can do since my lower back is in kinda bad shape but i do want to start fixing that>

3 sets Incline Dumbell Curls
3 sets Close Grip Barbell Curls
3 sets Preacher Curls

Abs
Repeat of friday - as many V-crunches <in 15 rep sets> as i can do followed by as many crunches <in 30 rep sets>



Wednesday - Shoulders/Legs/Abs <i read somewhere that you can't really overwork abs>

3 sets Dumbell Shoulder Press
3 sets Dumbell Side Lateral Raises <a couple people at the gym are confused by calling this by this name>
3 sets Upright Rows
3 sets Dumbell Front Raises

3 sets Smith Machine Squats <yeah i said i was afraid of doing these cuz of my poor ballance and my lower back but i'm gonna start on this with no weight but me>
3 sets Lying Leg Curls
3 sets Leg Extentions
3 sets Calf Raises

Abs
Repeat of friday - as many V-crunches <in 15 rep sets> as i can do followed by as many crunches <in 30 rep sets>

so any comments?

Overall i felt this workout while doing it but now that it's 3 hours later i only feel vaguely sore (shouldn't it be sore longer?)

Not necessarily. Never look at soreness as an indicator of a good workout- It has nothing to do with gaining muscle. When you first start working out, you're more likely to feel sore, but once your body gets used to the muscles being stretched and moved under weight, the soreness can go away. Me, I never feel sore anymore, not unless I do something that gives a nice deep stretch like dumbell flies. So, don't feel like you're not hitting it hard enough if you don't feel any pain. As long as you challenge your muscles, you'll see results.
Other than that, I'd reccommend switching around your bicep and tricep workouts- The triceps are used a lot in the chest workout, so both of them in the same day might not be the most effective way to hit those muscles- Same thing with biceps and back.
Other than that, everything looks good- I prefer barbell shrugs, by the way, only because I can get more weight on the bar.

gee looks like i'm finally doing something right...
as for the shrugs if that's the only difference i think i'll worry about the weight when i run out the gym's Dumbells I'm liking doing dumbell versions of stuff since i discover i'm vastly imballanced in strength between my two sides.. a great example from yesterday was the overhead tri extentions.. i was shocked that my typically dominant arm <i'm a leftie> is weaker.. actually come to think of it i saw that in my DB curls on wed.. hmm

one question though... i thought the idea of splitting the workout was to only work each muscle group once a week? if i do what you're suggesting aren't i almost doing bi's and tri's twice a week? (i know it's not really but since i'm still getting started with this...

You've got the idea right- You're not really working them twice a week. See, when you do bench presses, the chest is the target muscle. Triceps, and shoulders for that matter, are worked as secondary muscles. The workout they get during that movement isn't really enough to count it as a shoulder or tricep workout- But it is enough to take some of the fight out of those two muscle groups, therefore reducing the intensity you'd be able to reach if you try to hit them on the same day. Try it out sometime, after your beginner gains settle down- Once you find it hard to add weight to your lifts every week, make a note of your best tricep exercise weight- Let's say you can do 6 skullcrushers with 100 pounds when your triceps are nice and rested. The next week, switch the tricep workout to your chest day, and hit your chest first. By the time you're done with your chest, your triceps will be too tired to get those same reps with the same weight- But remember, tired and properly worked out are two different things. Never mistake one for the other.
When I was on the Critical Bench program, the manual explained it best- Since the triceps and shoulders are involved in a good bench press, they should be given their own seperate days to improve your overall bench weight- If those muscles are weak, your bench press will suffer. How do you make a muscle stronger? By training it to it's capacity. Don't diminish the target muscle's capacity by using it as a secondary muscle in other exercises on the same day. (This isn't a direct quote from the CB manual, but it's basically what I got from reading it.)
Besides, if using a muscle as a stabilizer in other workouts was considered a workout for that muscle, then we could all get away with doing just one or two muscle groups a week- But sadly, that's not the case. Each muscle should get a certain amount of focused attention.

ok Back/Bi day.. (i know, cpl, i'll change the split on friday my triceps are still sore from last friday, so is my chest from the flys)

3 sets Lat Pulldowns 10x230 for all 3 sets <wow i'm running out the machine >
3 sets Seated Cable Rows 10x150 for all 3 sets
3 sets Shrugs <any opinions as to whether Dumbells or Barbell shrugs are better?> 10x40 <waay to light.. i keep underestimating myself on new exercises> 10x65, 10x80 <this feels almost right but there's 2 problems. 1 is my grip and :gasp: second is the dumbells only go up to 90 >
Hyper Extentions <wow is this intense after never doing anything for my lower back..> 15/10/8

3 sets Incline Dumbell Curls 10x35, 8x35, 6x35
3 sets Close Grip Barbell Curls 10x10, 10x20, 6x20 <again this is on the bar that people usually use for squats and i don't know how much it weighs>
3 sets Preacher Curls 10x60, 6x60 ,5x60

5 sets V-Crunches (kinda combines crunches and leg raises..) 5x15
2 sets 30 crunches

Well i'll tack an update on how my lower back is tomorrow and i should feel this one in the morning.. especially my bi's ;)

---Back Update---
Ok.. doing squats tomorrow might be a problem with my lower back.. i've been so stiff and sore since waking up it's 75% of the way to what my herniated disc felt like <not quite the same way though.. at least it's not a stabing pain

---Wed Morning---
Well the squats have hope.. my lower back seems to be recovering from monday so i will put in an attempt at squats (was planning on doing just the bar to work on form so i don't completely fubar my back)... will post todays workout later

3 sets Dumbell Shoulder Press 10x35 all 3 sets
3 sets Dumbell Side Lateral Raises 10x15 all 3 sets
3 sets Upright Rows 10x20,10x30, 10x30

3 sets Squats 3 sets no weight on bar 10 reps each (wow these are exausting!! but no sign of back or knee problems)
3 sets Lying Leg Curls 10x90 all 3 sets
4 sets Leg Extentions 3x10x90, 10x100
3 sets Calf Raises 10x20, 3x10x40


3 sets V-Crunches (kinda combines crunches and leg raises.. these hurt!) 3x15
crunches 30 reps & 20 reps

Ok It's Friday.. slight change.. today is Chest/Bi/Ab day


Chest (Set 1): Dumbbell Incline Bench Press - 10 @ 40 lbs
Chest (Set 2): Dumbbell Incline Bench Press - 10 @ 40 lbs
Chest (Set 3): Dumbbell Incline Bench Press - 10 @ 40 lbs
Chest (Set 4): Dumbbell Incline Bench Press - 10 @ 40 lbs

Chest (Set 1): Dumbbell Flyes - 10 @ 30 lbs
Chest (Set 2): Dumbbell Flyes - 10 @ 30 lbs
Chest (Set 3): Dumbbell Flyes - 10 @ 30 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 - 8 @ 110 lbs

Arms (Biceps) (Set 1): Preacher Curl - 10 @ 60 lbs
Arms (Biceps) (Set 2): Preacher Curl - 10 @ 70 lbs
Arms (Biceps) (Set 3): Preacher Curl - 10 @ 70 lbs

Arms (Biceps) (Set 1): Dumbbell Alternate Bicep Curl - 8 @ 35 lbs
Arms (Biceps) (Set 2): Dumbbell Alternate Bicep Curl - 7 @ 35 lbs
Arms (Biceps) (Set 3): Dumbbell Alternate Bicep Curl - 6 @ 35 lbs

Arms (Biceps) (Set 1): Close Grip Standing Barbell Curl - 10 @ 20 lbs
Arms (Biceps) (Set 2): Close Grip Standing Barbell Curl - 8 @ 20 lbs
Arms (Biceps) (Set 3): Close Grip Standing Barbell Curl - 8 @ 20 lbs

Abdominals (Set 1): V-crunches - 15
Abdominals (Set 2): V-crunches - 15
Abdominals (Set 3): V-crunches - 15
Abdominals (Set 4): V-crunches - 15

Abdominals (Set 1): Crunches - 30
Abdominals (Set 2): Crunches - 30

I predict.. sore abs tomorrow.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

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Actually if you noticed i've been doing these since ab exercises last friday.. and while they were sore over the weekend and into tuesday the past couple of days haven't been too bad.. so i expect more soreness in my chest and bi's than my abs... and my legs are still sore after throwing 2 new things at them wednesday.. squats and calf raises

Jeez, you're doing some nice workouts here- Good job!

Thanks now you see why i drove you all crazy while i was figuring out what to do.. i'm a computer tech so i research stuff a lot before doing it... but i've a long way to go before i'm really happy with the results.. less gut more muscle!!!

Ok.. today's workout sucked... i'll get to that but here's my workout

Back (Set 1): Wide Grip Lat Pulldown - 10 @ 240 lbs
Back (Set 2): Wide Grip Lat Pulldown - 10 @ 240 lbs
Back (Set 3): Wide Grip Lat Pulldown - 8 @ 240 lbs

Back (Set 1): Seated Cable Rows - 10 @ 160 lbs
Back (Set 2): Seated Cable Rows - 8 @ 160 lbs
Back (Set 3): Seated Cable Rows - 6 @ 160 lbs

Back (Set 1): Barbell Shrug - 10 @ 90 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 @ 40 lbs
Arms (Triceps) (Set 2): Standing Dumbbell Triceps Extension - 10 @ 30 lbs
Arms (Triceps) (Set 3): Standing Dumbbell Triceps Extension - 10 @ 30 lbs

Arms (Triceps) (Set 1): Cable Rope Overhead Tricep Extension - 10 @ 100 lbs
Arms (Triceps) (Set 2): Cable Rope Overhead Tricep Extension - 10 @ 120 lbs
Arms (Triceps) (Set 3): Cable Rope Overhead Tricep Extension - 10 @ 120 lbs

Arms (Triceps) (Set 1): Seated Triceps Press - 10 @ 140 lbs
Arms (Triceps) (Set 2): Seated Triceps Press - 10 @ 140 lbs
Arms (Triceps) (Set 3): Seated Triceps Press - 10 @ 140 lbs

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

ok now for the complaints.. (hope you guys don't mind me venting)

I will never go to the planet fitness gym in White Plains again.. first i didn't do abs because there was one crunch machine and there were people waiting to use it. and no V-crunch machine... then the normal seated tricep pressdown machine wasn't there so i had to use the plate loaded hammer machine which didn't function the same (the starting position had my arms out to the sides almost 90 degrees).. oh and the dumbells were soo poorly marked and in such bad order that i grabbed a 40 for the standing overhead tricep extentions which could've done some damage since i was only intending to do 30 (did 25's last week).. the hyper-extention station was stuffed between the assisted dip/pullup station and another cable station and felt like it could give out at any moment under my weight....

oh and my grip seems to be a problem doing shrugs.

Ahh to be back at my normal gym.. i still can't believe how much the other place sucked


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): Dumbbell Press - 10 @ 40 lbs
Shoulders (Set 2): Dumbbell Press - 10 @ 40 lbs
Shoulders (Set 3): Dumbbell Press - 10 @ 40 lbs

Shoulders (Set 1): Barbell Upright Row - 10 @ 30 lbs
Shoulders (Set 2): Barbell Upright Row - 10 @ 30 lbs
Shoulders (Set 3): Barbell Upright Row - 10 @ 30 lbs

Legs (Set 1): Barbell Squat - 10 @ 20 lbs
Legs (Set 2): Barbell Squat - 10 @ 20 lbs
Legs (Set 3): Barbell Squat - 10 @ 40 lbs

Legs (Set 1): Leg Extensions - 10 @ 110 lbs
Legs (Set 2): Leg Extensions - 10 @ 110 lbs
Legs (Set 3): Leg Extensions - 15 @ 110 lbs

Legs (Set 1): Lying Leg Curls - 10 @ 95 lbs
Legs (Set 2): Lying Leg Curls - 10 @ 100 lbs
Legs (Set 3): Lying Leg Curls - 10 @ 100 lbs

Legs (Set 1): Seated Calf Raise - 10 @ 45 lbs
Legs (Set 2): Seated Calf Raise - 10 @ 45 lbs
Legs (Set 3): Seated Calf Raise - 15 @ 45 lbs

Abdominals (Set 1): V-crunches - 15
Abdominals (Set 2): V-crunches - 15
Abdominals (Set 3): V-crunches - 15
Abdominals (Set 4): V-crunches - 15

OK i have a question for all of you.. these workouts are going great.. BUT on a few exercises i have problems with the weight.. take the dumbell shoulder presses.. i can do the weight but getting them up into the start position is getting tough.. also for back day the shrugs are at the limit of my grip.. any suggestions?

ok i tried a new workout i found on www.leannesslifestyle.com.. i think the designer of this Awesome Periodization workout is a Sadist.. this workout hurt.. i needed spots to get out the bench presses.. and i thought my biceps were going to either burst into flames or just plain burst by the end of the DB curls.. but i managed to get through it somehow.. so here's the "light" day of this workout for Chest/Bi's

Chest

Dumbell Bench Press

10x20lbs <warmup> then 4 sets of 12x30lbs with 45-90sec rest between

Dumbell Incline Flys

4 Sets 12x25lbs with 45-90sec rest between

Barbell Bench Press

10x50lbs <warmup> then 4 sets of 12x80lbs with 45-90sec rest between

Biceps

Alternate Dumbell Curls

10x15lbs <warmup> then 4 sets of 12x25lbs with 45-90sec rest between

Barbell Standing Curl

4 Sets 12x15lbs with 45-90sec rest between

Cable Preacher Curls

10x30lbs <warmup> then 4 sets of 12x60lbs with 45-90sec rest between <no pin setting for 55>


so like i said this hurt a lot but i got through it....

ok back/tri "light" day from the periodization routine i found.. this felt more like a light day.. i predict friday's workout (first heavy day) will suck


Back (Set 1): Wide Grip Lat Pulldown - 10 @ 115 lbs <warmup>
Back (Set 2): Wide Grip Lat Pulldown - 8 @ 140 lbs <warmup>
Back (Set 3): Wide Grip Lat Pulldown - 12 @ 175 lbs
Back (Set 4): Wide Grip Lat Pulldown - 12 @ 175 lbs
Back (Set 5): Wide Grip Lat Pulldown - 12 @ 175 lbs
Back (Set 6): Wide Grip Lat Pulldown - 12 @ 175 lbs

Back (Set 1): Seated Cable Rows - 10 @ 70 lbs <warmup>
Back (Set 2): Seated Cable Rows - 12 @ 120 lbs
Back (Set 3): Seated Cable Rows - 12 @ 120 lbs
Back (Set 4): Seated Cable Rows - 12 @ 120 lbs
Back (Set 5): Seated Cable Rows - 12 @ 120 lbs

Back (Set 1): Barbell Shrug - 10 @ 65 lbs <warmup>
Back (Set 2): Barbell Shrug - 12 @ 105 lbs
Back (Set 3): Barbell Shrug - 12 @ 105 lbs
Back (Set 4): Barbell Shrug - 12 @ 105 lbs
Back (Set 5): Barbell Shrug - 12 @ 105 lbs

Arms (Triceps) (Set 1): Standing Dumbbell Triceps Extension - 10 @ 20 lbs
Arms (Triceps) (Set 2): Standing Dumbbell Triceps Extension - 12 @ 30 lbs
Arms (Triceps) (Set 3): Standing Dumbbell Triceps Extension - 12 @ 30 lbs
Arms (Triceps) (Set 4): Standing Dumbbell Triceps Extension - 12 @ 30 lbs
Arms (Triceps) (Set 5): Standing Dumbbell Triceps Extension - 12 @ 30 lbs

Arms (Triceps) (Set 1): Cable Rope Overhead Tricep Extension - 10 @ 60 lbs
Arms (Triceps) (Set 2): Cable Rope Overhead Tricep Extension - 12 @ 90 lbs
Arms (Triceps) (Set 3): Cable Rope Overhead Tricep Extension - 12 @ 90 lbs
Arms (Triceps) (Set 4): Cable Rope Overhead Tricep Extension - 12 @ 90 lbs
Arms (Triceps) (Set 5): Cable Rope Overhead Tricep Extension - 12 @ 90 lbs

Arms (Triceps) (Set 1): Seated Triceps Press - 10 @ 65 lbs
Arms (Triceps) (Set 2): Seated Triceps Press - 12 @ 105 lbs
Arms (Triceps) (Set 3): Seated Triceps Press - 12 @ 105 lbs
Arms (Triceps) (Set 4): Seated Triceps Press - 12 @ 105 lbs
Arms (Triceps) (Set 5): Seated Triceps Press - 12 @ 105 lbs

Back (Set 1): Hyperextensions - 12
Back (Set 2): Hyperextensions - 12
Back (Set 3): Hyperextensions - 12
Back (Set 4): Hyperextensions - 12

Abdominals (Set 1): V-crunches - 12
Abdominals (Set 2): V-crunches - 12
Abdominals (Set 3): V-crunches - 12
Abdominals (Set 4): V-crunches - 12