RE: Friday's Workout
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RE: Friday's Workout - 6/25/2007 9:48:44 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
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Alright, I've decided to make a huge change in my workout routine. It's not like me to split up synergistic muscle groups, but I've decided to go for it.
Instead of a 3-day split, I'm going to do a five day.
Monday - Chest + Abs
Tuesday - Back
Wednesday - Legs
Thursday - Shoulders + Abs
Friday - Arms
Sat - Off
Sun - Off
I haven't decided on the actual exercises I'll be using, but I will post them as each day comes along.
Also, since I have entire days dedicated to each muscle group, I'm afraid of overtraining, so, to be on the safe side, I'm going to take longer rests between sets.
Bout to start chest + abs....
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RE: Monday - 6/25/2007 10:07:53 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
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Also, it's been a while since I've done flat bench, but I'm shooting for a new record on it today. I've done 225x6 before, and I want to be that by at least one rep. I'll be starting with that exercise so I'll be strongest for it.
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RE: Monday's workout.... an utter shame - 6/25/2007 11:06:16 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Wow, I am so upset. My lifts today were absolutely terrible. I thought it was because I lost strength, but it's not. Saturday I played four softball games in a row, and I never warmed up before throwing. My elbow hurt very badly cuz I threw as hard as I could about 6 times. Now my right biceps tendon is inflamed. It always goes away...I just have to give it time, which sucks cuz I have two more games tomorrow.
Here was my workout....
Flat bar bench
warm up - 135x6
1. 225x2
2. 205x5
3. 205x4
Crunches
1. 25
2. 25
3. 20
Incline Barbell bench
155x8
145x9
135x8
Oblique crunch
10
10
9
Flat Db bench
55x8
Right there is where I stopped. You'd be surprised how much you biceps can make a difference when doing chest exercises, lol. I did 75x8 about 2 weeks ago, and after I did 55x8, I just stopped. When my lifts are down that bad, it means somethings really wrong. I might have to take the week off, or just do legs....
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RE: Monday's workout.... an utter shame - 6/26/2007 10:04:58 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Biceps feels better, so I'm going to try to lift today...back day. If I feel it hurting, I'm going to immediately stop and ice it, but hopefully that won't be a problem. I'm choosing my exercises right now, and I'll post my workout after completion.
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RE: Tuesday's workout.... awesome - 6/26/2007 10:42:47 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Midway thru today's workout. So far I set 3 new records for 3 different lifts. I LOVE DEADLIFTS! It's one of the only exercises that I consider myself good at. I've been adding 5 pounds a workout to it, and each time I'm strong enough to get the same amount or more of reps per set with more weight than the last time. 255x12 two times in a row! That's way more than I thought I could do. I'm going to max on it next Tuesday, hopefully getting 380 (10 lbs more than my last max). Post workout results in about 20 minutes.
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RE: Tuesday's workout.... awesome - 6/26/2007 11:30:23 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Good workout today!
Pullups
1. 15
2. 12
3. 10
Bent over barbell rows
1. 165x12
2. 165x12
3. 165x10
Deadlift
1. 255x12
2. 255x12
3. 255x12
Standing Barbell Shrugs
1. 255x13
2. 255x14
3. 255x13
Dumbell one arm rows
1. 75x12
2. 75x12
3. 75x12
I iced my arm after lifting just in case it inflamed a little.
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Wednesday's Workout - 6/27/2007 11:57:54 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Legs
Squat
Warm-up - 135x8
1 230x12
2 230x10
3 230x9
Leg Extensions
1 170x12
2 170x12
3 170x12
Standing Calf Raises
290x20
290x20
290x20
Stiff Legged Deadlift
175x12
175x12
175x12
Plate 1 Leg calf extensions
90x15
90x15
90x15
Dumbell Lunges
60x10
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Thursday's workout - 6/28/2007 3:55:29 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Today is shoulder day, and I'm going to follow through with it, but I'm considering changing this up next week. Front delts get hit Monday, and rear get hit Tuesday. Plus, shoulders aren't that large of a body part... maybe I should do them with arms on Friday. We'll see how it goes. I've been at a pretty steady 185 lbs for the last few days. That's a five pound total gain since the start, but I think I've actually lost a little bit of fat, because I have never, ever looked so lean.
Anyways, here's my plan for today, but it could definitely change.
Standing barbell military presses
Standing vertical barbell upright rows
Bent over rear delt flys
Reverse Crunches
Plate front raises
Cuban Presses
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
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RE: Thursday's workout - 6/28/2007 4:44:29 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Shoulders and Abs
Standing Barbell Military Press
105x10
105x8 +1 powerlift style
105x6 +2 powerlift style
Upright Rows
105x12
105x11
105x10.5
Bent over Reverse Flys
25's x 12
25's x 12
25's x 12
Reverse Crunches
25
25
25
Cuban Presses (Something about these seems so unsafe, to the rotator cuff I guess?)
 
25's x 12
25's x 12
25's x 12
Plate Front Raises
45x12
45x12
45x12
Overall good workout. Need to increase weights on everything except standing barbell military presses to achieve maximum overload.
< Message edited by toolman4052 -- 6/28/2007 5:02:50 PM >
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: Thursday's workout - 6/28/2007 8:34:17 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Played basketball for 2 hours tonight after I lifted with some old High School buds....Oh my goodness. I have never been so worn out in my life. I actually got light-headed after the last game. Good cardio, lol.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: Thursday's workout - 6/28/2007 9:41:14 PM
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IBendBarbells
Posts: 5853
Joined: 6/21/2006
Status: offline
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Strength is not looking bad at all. Good job buddy Keep hitting it!
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Thursday's workout - 6/28/2007 11:16:42 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: IBendBarbells
Strength is not looking bad at all. Good job buddy Keep hitting it!
Thanks bro, and will do...
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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Friday's workout - 6/29/2007 11:30:24 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Arm Day (never done this before)
Standing Barbell Curls
Standing DB Skull Crushers
Seated Dumbell Hammer Curls
Kickbacks
Standing Behind Back Barbell Forearm Curls
Bench Barbell Forearm Extensions
Alternating Dumbell Curls
Lying Curl Bar Skull Crushers
I'm going to try today's workout with 4 supersets.
9 total sets for biceps
9 total sets for forearms
9 total sets for triceps
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: Friday's workout - 6/29/2007 6:27:31 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Arm Day
First time in a long time or ever that I've had a day dedicated to only arms. I've done isolation exercises before, but not this many in one day for just arms. Pretty good strength still.
Standing Barbell Curls supersetted with Standing DB skull crushers
95x11 55x12
95x8 55x12
80x11 55x12
Seated DB Hammer Curls supersetted with Dumbell Kickbacks
35x11 25x12
35x11 25x12
35x10 25x12
Standing Behind Back Forearm Curls ss'd w/ Forearm Extensions on bench
115x15 barx6
115x15 10lb platex15
115x15 10lb platex15
Alternating Dumbell Curls supersetted with Lying Curl bar skull crushers
45x10 65x7
45x9 55x12
45x9 55x12
I took no rest betweend supersetted exercises, 1 minute between each group of two exercises, and 3 minutes between each different superset. 45 minute workout.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: Friday's workout - 6/29/2007 8:01:38 PM
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IBendBarbells
Posts: 5853
Joined: 6/21/2006
Status: offline
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you should try my new technique.. change the form of each lift... basically use everyones... Wide grips outside grips inside grips Half ways negatives etc... Never do the same set twice. It really has been working for me so far... I imagine it wont work forever.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Friday's workout - 6/30/2007 11:14:46 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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That is a good idea, at least to do for a while. Do you do that on all body parts? Close and wide stance squats? or just upper body? I'll def try on monday (chest), and if I like it, I'll give it a go all week.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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RE: Friday's workout - 6/30/2007 12:54:16 PM
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IBendBarbells
Posts: 5853
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: toolman4052
That is a good idea, at least to do for a while. Do you do that on all body parts? Close and wide stance squats? or just upper body? I'll def try on monday (chest), and if I like it, I'll give it a go all week.
Right now just upper body but I may change it on squats as far as the degree of my legs are concerned.. Like going below 90 with lower weight at 90 with more weight and above 90 with more weight.
Right now its just chest back and bi's where I use different form each set.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Friday's workout - 6/30/2007 1:13:27 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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I'm going to try different hand widths on bench Monday.
Doing different weights for different parts of the movement sounds like an awesome idea, too. For me, go like 230 from a few inches away from my chest to fully locked, and prolly 185 from my chest to where I started with the heavier weight...I bet that'd up my bench pretty fast.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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Monday again - 7/1/2007 11:44:30 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Alright, it's about 10 hours before I'll actually lift, but I might as well decide all that I want to do the day before... so here goes:
Warm-up then Max at 225 on flat bench press
135x4
185x2
225x? (This will count as my first working set for chest)
Flat BP
set 2 closer grip (don't want to hit tris too much though) 185lbs
set 3 normal grip 21's with 185lbs
incline dumbell presses on steeper angle than last week
oblique crunches
Decline presses
set 1 medium grip
set 2 wide grip
set 3 21's wide grip
Lying leg raises
If I get all that done pretty quick, then I'll add flat DB benches in there too.
Peace.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: Monday again - 7/2/2007 12:01:23 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Flat bench
135x6 (wide grip)
185x2 "
225x4 "
185x7 medium grip
185x14 (7 lower halves, 7 higher halves...overestimated my strength and couldn't finish 7 full ones after those, HA)
Incline Dumbell bench
45x8 (very slow, controlled, bodybuilding form...not my usual, "ego-bouncing, add 20 more pounds" form
45x8 "
45x8 "
Oblique Crunches
15
13
12
Decline Bench
155x12 medium grip
155x12 wide grip
155x14 medium grip (once again, 7 lower and 7 higher halves, couldn't finish 7 fulls....I suck)
Flat DB bench
55x8 slow and controlled
55x8 slow and controlled, but getting weaker
55x4 slow and controlled, then 4 more that I had to bounce at the bottom
Leg Raises
15
13
12
Looking Back:
Good workout overall. Dissappointed with the 225x4 since I've done that 6 times before. I think that has to do with me not doing flat bench every week. I liked doing the different grips each set that IBB recommended, and I'll continue doing those on barbell exercises, and if I can get my bro to spot me, I'll try heavy negatives with some dumbell exercises. I also like how for once, I didn't really ego lift. I had awesome, slow, controlled form on most exercises. As much as it is frowned upon, I usually get stronger faster from ego lifting, but I grow from a more controlled form... Just my body's way of reacting I guess. Since my goals are to gain about 5 more pounds in the next few weeks, I'm going to go with controlled form as much as possible.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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