RE: Logan's Journal
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RE: Logan's Journal - 4/26/2005 1:20:49 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Chest/Biceps/Forearms-4/26/05
Incline Bench Press-135x10,175x8,205x7,185x7
Flat DB Press-60x10,90x6,80x6
Dips-BWx10,25x10,BWx12
Concentration Curls-25x12,25x12,25x10
DB Curls (Alternate)-35x12,35x10,35x12
Reverse Barbell Preacher Curls-40x12,40x12,45x10
Wrist Curls-85x25,85x20,85x11(D/S)65x10
Good workout. More work sets than usual. I seem to be stuck forever on my Inclines, me handling the 225 for reps seems to be a distant dream… lol. Just have to keep pounding away, I actually think my form is off, so next week I may just concentrate on working with 185 or something. Flat DB Presses are getting awkward at this gym, the benches all seem to narrow, so my body is always falling off trying to do my reps. May incorporate Hammer Presses and Flat DB Flys for next weeks session. Good Chest workout, I am really, really sore… deep stretch and squeeze on Dips… I was pumped!
Biceps felt good. I think it’s getting a little bit stale with the routine… the right arm is catching up with all this one arm DB work. May need to shock them with some heavy BB curls next week… still not sure. Forearms were awesome… I am experimenting with the straight sets and it feels great, should have kept with that first number on reverse preachers, would have gotten 12 with that. Overall, a little tweaking here and there to do… good day though.
(in reply to Weapon X)
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RE: Logan's Journal - 4/29/2005 12:59:49 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Quads/Hams/Calves-4/26/04
Leg Extensions-120x12,150x12,180x10
Squats-135x12,225x12,275x10
Leg Press-5x12,6.25x12
Lying Leg Curl-70x10,105x8,105x8
Standing Leg Curl-4x10,5x10,5x10
Seated Leg Curl-50x10,90x10,90x10
Standing Calf Raises-120x15,180x12,380x10,380x10
Seated Calf Raises-2x12,3x10,3x10
(Left Legged Press Raises-4x20-25,4x20(D/S)3x10)
Good workout, first day trying NO-Explode. Was really light headed
throughout the workout, could have been a combination of to much coffee and
the NO-Explode? Not sure, either way, I felt srong.. and actually a little
bit braver with the weights. I had a massive pump in my quads after
extensions and the fist set of Squats really took my breath away, but as
the sets went on I actually felt stronger. Went up some on leg presses,
can actually go even higher.. Hams felt nice, solid deap pump. My leg were
really, really tight and I was cramping when I got home.
Legs are fun to train, but they definetely tap into my reserves for
recovery. I am writing this on Friday, and my legs and my whole nevous
system just feels wasted. I have decided to take some time off. I think
after taking the trip last weekend I didn't fully rest up and I just feel
burnt. I am going to do some re-thinking about a routine as well, because
work is getting fairly consuming right now as well. Possibly a three day
split focusing on just the basics... we shall see.
(in reply to Weapon X)
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RE: Logan's Journal - 5/1/2005 2:52:00 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Biceps/Forearms-4/30/05
Chins-30 reps
BB Rows-135x10,185x10,185x8..couple of partials
Seated Rows-150x12,150x10
Deadlifts-185x8,275x6,275x6
Concentration Curls-25x12,25x12
ALterante DB Curls-35x10,35x10
Reverse Preacher Curl-40x12,40x12(S/S)Standing Wrist Curls-95x12,95x12
Good workout, took some extra time off and I felt good. Just switching up the rouitne a little bit, going to go back to the scheduled rouitne Monday. Jut worked with straight sets today, I actually felt stronger on the second set after the firat using the same weight. Not as good of a pump in my biceps as after Chest. Deadlifts really killed me.. it was tough to get zoned on the biceps. Forearms felt good, time to get some regualr reverse curls in there. Overall, decent day.
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RE: Logan's Journal - 5/2/2005 5:32:12 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Biceps-5/2/05
Incline BB Bench-135x10,175x8,205x6(D/S)185x2
Incline DB Press-50x10,75x10,85x4
Flat DB Fly-40x12,40x12
Dips-25x10,BWx10
Incline DB Curls-30x10,45x6(D/S)35x5
Barbell Curls-80x10,100x6(R/P)
Seated DB Hammer Curls-30x10,45x6
Very solid workout today. I went against the grain and actually only gave my biceps a day rest!!!! NO!!!! What are you doing!!!! I wasn't sure if I was going to start up the regular routine, but there is still life in it... and my biceps weren't even sore from Saturday. Anyway, started off kind of weak feeling. My weight for Inclines is just plain stuck. I have to go to the drawing board on the Inclines, added the DB's and that felt good... Upper chest is kind of priority for me. Flys felt great!!!! Huge, huge pump... nice and slow. Dips are the best finisher for chest!!!
Biceps felt great! Was a little skeptical if I was going to get a pump because I did them a couple of days ago, but it was a awesome pump. Been a while since I've done the two handed movements because i have been trying to let my right arm catch up, well... it worked!!!! Because when I was doing my BB curls it was my weaker arm that was wanting to lift the load. It was hard to keep the balance. Hammer felt great, as well as the drop set and rest/pause deal. Great day.
(in reply to Weapon X)
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RE: Logan's Journal - 5/5/2005 6:06:48 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Calves-5/5/05
Chins-BWx10,25x8
BB Rows-135x12,185x10
DB Rows-85x12,100x8
Seated Rows-135x12,165x8
Deadlifts-225x8,275x6
Seated Raises-2x12,3x10(D/S)2x8
Standing Raises-180x12,280x12(D/S)160x10
Cool workout. Got new wrist wraps today, everything went great. Had really good contractions and a nice pump. Having Lisa with me has helped me out big time. She is able to spot out really bad habits that I have. I don't think that I am getting the most out of my rowing movements. I seem to be overshooting my pull and could be getting a lot more out of everything. The best thing I ever did with this day was lowering my weight though.... I think that I should actually be lowering it even more.
Calves felt really nice, for whatever reason after Back seems to just feel the best for them. Really trying to concentrate on my foot postitioning for Calves... I seem to not be able to keep my feet evenly positioned as the set goes on. Really nice pump, did a couple of sets of Left-Legged Leg Press Calf Raises with the smaller calf and it felt good. Got a double drop set in there and it did the trick. Great overall day! 
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RE: Logan's Journal - 5/7/2005 11:01:57 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Shoulders/Triceps-5/7/05
Seated Military Presses-95x12,95x10,115x9(R/P)... get 10 next week
Front BB Raises-40x12,50x10... go up 5lbs for 8-10 reps
Machine Laterals-80x12,130x12(2 D/S)... go way up for 8-10 reps
DB Shrugs-85x12,100x10(S/S)Cambered-Uprights-45x12,60x12
Cambered-Pressdowns-50x15,70x12,90x6... go with 80 for next week for 8-10
Close-Grip Bench-135x10,185x6(D/S)
Rope Pushdowns-45x10,65x10(S/S)Dip Machine-120x10,165x10
Good, good workout. I think I have been floundering with my shoulder workouts for the past few months. I just have to stick with the big guns and I can't go wrong. When I get to the point were I am handling 185lbs for 8-10 reps on seated military presses, my shoulders have no choice but to grow... so I just have to stick with them and change up the rep ranges so it doesn't get stale. Front raises killed me, had a huge pump. They make my shoulders just stick right ot through my shirt. The machine raises felt great!!!! I haven't done anything but the DB's since I first touched a weight, the angle and feel was awesome. I can go way up on those as well, really greta for the drop sets.. I was turning colors after the double drop set. Rear delts I am going to save for the conclusion of my Back day for Thursday. Traps felt good, but doing the supserse was a little to much after all the new movements before hand.
Ahhh... Triceps. Really, really good pump. I have found that I cheat, and a lot with the higher weight. I don't bring the weight up as high as I should, but when I do it really, really lights up my triceps. Somehting that I have to work on... Close-grips felt good as well, I am concentrating on really trying to squeeze at the top of each movement lately. Still fumbling with that last and final tricep movement. Thinking about doing some kind of overhead extension, because the dip machine is nice, but my chest just wants to take over everytimeI use it. Overall, good day and learned some stuff.
(in reply to Weapon X)
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RE: Logan's Journal - 5/9/2005 6:06:34 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Biceps-5/9/05
Incline Bench Presses-135x10,155x10,185x6(R/P)
Incline DB Presses-60x10,80x9,70x9
Dips-BWx10,35x10(D/S)
Incline DB Curl-30x10,40x8(D/S)
Cambered-Curl-60x10,90x6(R/P)
DB Hammer Curl-30x10,45x8
1/2 hour cardio
Good brief workout, under a hour. Still am not seeing a dramatic strength increase in my Inclines after doing them for awhile now. I just think I really need to strengthen my shoulders some, allthough I still haven't really been able to get my groove with this Incline set up they have at this gym. The DB's I felt great on, I think it's probably because my shoulder starts to irritate me and I am not able to mentally give it 100%. I may start switching thigs up for my Chest workout. Possibly do a Flat/Incline priority from week to week... Rest/Pause is awesome for Pressing movements!!!
Great Bicep workout. Need to lighten the load on the barbell curls, I'm just squirming to get the weight up at this point. I actually thought the first lighter set was more productive. Hammers crushed me at the end. Great workout, little bit of tweaking for next week.
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RE: Logan's Journal - 5/10/2005 5:18:14 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Legs/Abs
Squats-135x12,225x10,275x8,255x8
Lying Leg Curl-70x12,100x8,90x8
Standing Leg Curl-4x12,5.5x8,5x8
Seated Calf Raises-2x12,3x12(D/S)
Standing Calf Raises-180x12,280x10(D/S)
Decline Crunches-3x20-25
Hanging Raises-3x12-15
Good workout. Might have tweaked my ass muscle a little bit..lol.. on Squats. I don't think I warmed up correctly, even though I did 10 minutes on the treadmill and stretched. I definetley have to do Leg Extensions first. They just put blood in my lower legs and get me loose... kind of scaling back on the leg movements, I think when I go all out it really effects my Thursday Back workout... I'm kind of slugish, so I am just concentrating on maintaining at this point in the leg department. Still had a good pump in my quads from just one movement... I think Deadlifts pump my legs up as well. Calves felt awesome, really slowing it down and getting that squeeze.
Abs hurt! I've been slacking off on them lately... but they are important for me, just balance and all. Got a really, really good squeeze on each and every rep. Nothing wasted, they all counted. Overall, good day... especially after skipping legs last week because I felt burnt.
(in reply to Weapon X)
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RE: Logan's Journal - 5/12/2005 5:20:05 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Ok, changing my approach for the next couple months. STRENGTH is my goal, while trying to keep some of the fun Bodybuilding stuff in there as well. More on my the routine that I am using as a base can be found here http://www.discussbodybuilding.com/m_59541/mpage_1/key_/tm.htm#61367 So here's how it went down...
Back/Rear Delts
Deadlifts-*135x5,*185x5,*225x5,(275)5x5
BB Rows-*135x5,(185)5x5
Chins-(BW)5x5
Incline Rear Delt DB Raises-(30)3x10
So, the * is the official warm-ups and the ( ) is the same weight used for all sets.. like 5 sets of 5 reps with ( ) and 3 sets of 10 with ( ). I guess it might be considered a Power/Bodybuilding routine... not sure, but it works for me.
This was a huge change for me. Usually I am in that "go for the pump" mode, but today it was just seek and destroy. Allthough these aren't really the true weights that I should be using, I wanted to start off conservatively and make sure I was going to get that 5x5 etc... It was really, really hard!! Next week I will bump all the 5x5 movements up 10lbs. During that 4th set of the 275 for Deadlifts I was starting to turn colors. The whole workout felt like I was moving furniture all day long... very gruelling, no pump or anything... just felt like I was hit in the back a bunch of times with a bat... lol. Look forward to applying this to my Squat and Bench work... especially my Bench work, it needs help.
(in reply to Weapon X)
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RE: Logan's Journal - 5/13/2005 4:57:25 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Shoulders/Triceps-5/13/05
Seated Military Presses-*95x5,*95x5,(115)5x5
Close-Grip Bench Presses-*135x5,(185)5x5
DB Shrugs-*85x10,(100)3x10
DB Lateral Raises-(25)3x10
Tricep Pressdowns-*50x10,(70)3x10
Great workout! I feel like I am starting all over again, just because I could be using more weight in a pryamid style. This whole staying with the same weight deal is really killing me, but I love it. This is a nice change for me, because everything is easier to gauge... I will go up 5 pounds on everything except shrugs and laterals... they felt really hard. I am actually debating droping the shrugs for the time I am working out this way, just because they are really, really sore from Deadlifts yesterday. Lisa actually tried this thing out wiht me today, here weights looked like this -
Seated DB Presses-*5x5,*5x5,(10)5x5
Close-Grip Bench Presses-*25x5,(35)5x5
DB Shrugs-*10x10,(20)3x10
DB Lateral Raises-(3)3x10
Tricep Pressdowns-*10x10,(20)3x10
(in reply to Weapon X)
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RE: Logan's Journal - 5/16/2005 5:12:58 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
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Chest/Biceps-5/16/05
Flat Bench-*95x5,*135x5,*155x5,(205)5x5
Incline Bench-*95x5,(155)5x5
Alternate DB Curl-*20x10,(35)3x10
Cambered-Reverse Curl-(50)3x10
Cool workout, perfect weight selection. Haven't flat benched in a while, so I want to take it slow. Might change up the bicep deal, because Lisa wasn't to fond of the reverse curls. Other than that, look forward to moving up at least five pounds each week. Lisa's workout went like this-
Flat Bench-*15x5,*25x5,*30x5,(45)5x5
Incline Bench-*15x5,(30)5x5
Alternate DB Curl-*5x10,(8)3x10
Cambered-Reverse Curl-(15)3x10
< Message edited by Weapon X -- 5/16/2005 5:14:57 PM >
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RE: Logan's Journal - 5/18/2005 4:36:02 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Legs-5/17/05
Squats-*135x5,*185x5,*225x5,(265)5x5
Lying Leg Curls-*70x10,(90)3x10
Seated Calf Raises-*2x10,(2.25)3x10
Standing Calf Raises-(240)3x10
Good workout. So I've completed all four of my days incorporating the 5x5, and it's going to kill me with the leg stuff. Overall, the weight felt good... not to tough, not to easy... next week I'll bump it up 10 lbs and keep that up untill I hit a plataue. I have a strong feeling that I may be able to keep this up for a good 8-10 weeks before hitting the plataue... becasue I don't think I have ever really tapped into my true squat weight. This method is allowing me to get more into the movement and concentrate on form better because I am more concentrated with my efforts.. basically just doing less movements now with my routine.
(in reply to Weapon X)
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RE: Logan's Journal - 5/21/2005 6:00:08 AM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Shoulders/Triceps-5/20/05
Seated Military Presses-*95x5,*95x5,(120)5x5
Close-Grip Bench Presses-*135x5,(190)5x5
Front BB Raises-(40)3x10
DB Laterals-(25)3x10
Pressdowns-*50x10,(75)3x10
Great workout, allthough it started out a little off... the back pain that I mentioned about in my last post is from doing the seated military presses. Some things just don't sink in... the reason why I have never gotten into these, is because they seem to put preasure on my spin or something. My form was right on, but the angle or whatever just doesn't agree with my body. I remeber that from way back as well... I should have known better. So, next week I will switch to standing military presses, were I feel I can position my body better.
Other than that, reat workout. The CG bench felt really havy on the first set, but actaully got lighter as the sets went on. I'll be at 195 with those next week. All the other 3x10 stuff I will probbaly keep the same. Got rid of DB shrugs... after all those deads my traps can't handle them, just seems pointless. Overall, awesome day! I feel and look the best ever... I should also add that I have been doing a half hour cardio four days a week after every session. I's all working good.... Lisa says whatever I am doing, keep it up!
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RE: Logan's Journal - 5/23/2005 5:20:59 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Biceps-5/23/05
Flat Bench-*95x5,*135x5,*165x5,(210)5x5
Incline Bench-*95x5,(160)5x5
Alternate DB Curl-*20x10,(40)2x10
Alternate DB Hammer Curl-(40)2x10
Good workout, flew solo today. The pressing stuff felt really, really easy. I think after a week my body has already gotten used to doing the 5x5 for chest. Next week I will go up another 5 lbs on everything, but it's tempting to just jump up a good twenty pounds on everything. I am hoping my patience will pay off, because these small jumps seem to be working good. Biceps were short and sweet today, around 15 or so minutes. I do feel kind of like a woose working with this light weight, but again.... trying to be patient. The whole starting off small almost feels like I am giving my body a break as well from the usual going to falure al the time. Squats tommorow, woohoooo!!!!!
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RE: Logan's Journal - 5/26/2005 5:46:03 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Back/Rear Delts-5/26/05
Deadlifts-*135x5,*185x5,*225x5,(295)5x5... go up 10
BB Rows-*135x5,(195)5x5... go up 5
Weighted Chins-(15)5x5.. very tough
Incline Rear DB Raises-(25)2x10
Getting really, really hard. Nothing much to report, had a little stomach bug today... I think it made me a little weak. Overall, a good day. A buddy made a comment in the gym that I looked a lot leaner than usual. This routine with the combination of the cardio is working well. I know that I am a lot stronger than this, but in the manner it's really hard.
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RE: Logan's Journal - 5/30/2005 4:52:07 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Chest/Biceps-5/30/05
Flat Bench-*95x5,*135x5,*165x5,(215)5x5.. up 5lbs
Incline Bench-*95x5,(170)5x5... up 5lbs
Barbell Curl-*65x5,(85)5x5
DB Hammer Curl-(35)2x10
Good workout. Kind of out of wack with the time frame that we went, due to the holiday. Bench work felt good, I am slowly getting my weight back up there. Biceps were kind of just bland today. I'm not sure what I thought of the Barbell Curls today... didn't really do much for me. I think DB's are more suited for me, I just seem to get a far better contraction with them. Overall, a good workout though
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RE: Logan's Journal - 5/31/2005 5:27:17 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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Legs-5/31/05
Squats-*135x5,*185x5,*235x5,(285)5x5... go up 10
Standing Leg Curl-(55)3x10... go up 5
Seated Calf Raises-*2x10,(3)3x10
Standing Calf Raises-(300)3x10... go up 10
Great workout. Still moving up in Squats, I am hoping that I hit the wall around 355-365 or so... so far things are looking strong. I starting to think the guys in the gym think that I am being a woose using a lighter weight, but I don't think they are into that I am trying to increase my strength slowly... so today I Squated 285 for 25 times, building up to a max set in a bodybuilding style I can probbly get that for 10-12, but I keep trying ot tell people... this way just as hard, if not harder. I was talking with the Powerlifting guys at the local supplement store today and they are giving me encouragement with what I am doing... so the skys the limit with how much weight I could be moving in three or four months time.
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