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RE: Lets try this again. - 12/1/2007 12:07:33 AM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

I'm still here. I've only issed one day of training, it just been a crazy month at school and I've been too zonked to bother posting.

30 Nov
Shoulders

Military press
95x8
95x7
95x5

DB shoulder press
40x8
40x8
40x7

DB bench press
60x8
60x7
60x6

BB curl
65x10
65x6

DB shrubs
90x12
75x10

(in reply to Reznor44)

Post #: 21

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RE: Lets try this again. - 12/1/2007 4:22:11 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

Leg day

Leg press
450x10
500x7
500x6

ATG squats
115x10
115x10
115x10

SLDL
95x10
115x10
115x10

Standing calf raise(smith machine)
180x10
180x10

Seated calf raise
160x8
160x8

(in reply to Reznor44)

Post #: 22

RE: Lets try this again. - 12/6/2007 2:55:51 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

Dec 3
Chest day

Bench
155x10
165x8
175x6

Inc DB press
60x8
60x8
60x8

Close grip bench (20lb EZ bar)
100x8
100x7
100x5

Over head 2hand DB extension
60x6
50x8

(in reply to Reznor44)

Post #: 23

RE: Lets try this again. - 12/6/2007 2:57:16 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

4 Dec
Back day

Med grip cable row
140x8
140x7
140x6

Pulldowns
140x8
160x7
150x7

Deadlift
225x15
265x6
265x6

||squat
185x8
185x8
185x8

(in reply to Reznor44)

Post #: 24

RE: Lets try this again. - 12/9/2007 11:45:21 AM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

Dec 8
Shoulders

military press
95x10
105x8
115x5

DB shoulder press
45x8
45x8
45x8

DB bench press
60x8
60x8
65x10

BB curl
65x10
65x10

DB shrug
75x10
80x10

Definately starting to get stronger again; I feel great.
Weight is hovering between 195 and 200 lbs, no idea for bodyfat %.
As soon as the household digi. cam comes back, I'll post some pictures and take some measurements; I would like to be able to look back in a year and see what I've accomplished.

(in reply to Reznor44)

Post #: 25

RE: Lets try this again. - 12/13/2007 1:33:03 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

Decided to take this week off; its been more than 3 months of steady lifting, and, more importantly, its finals week.
I only have one exam next week and its on thursday; I'll probably start up again this weekend.

Still giving my next routine some thought; will post when I figure it out.

(in reply to Reznor44)

Post #: 26

RE: Lets try this again. - 12/15/2007 12:24:27 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

I kinda sucked taking the week off while my gains were still coming along nicely, but exam week is exam week.
I don't think that I am going to hugely change what I was doing as I was still progressing nicely.
Gonna stick with a 2 on, 1 off, 2 on, 2 off split; though what days exactly will have to wait till next semester's schedule is finalized.

Back day:
Deadlifts
10
8
6
6
Chin ups
I know I'm not strong enough to do 10 yet, but I'm gonna start by aiming for 6
warm up with pulldowns
6
6
6
One armed DB row
10
8
8
ATG squat(keeping it light, I've noticed a big improvement in stimulating quads twice a week)
8
8
8
seated calf raise
12
10
10
ChestDay:
Flat DB press
10
8
6
CGBP
8
8
8
INC DB press
8
8
8
Dips
10
10
10
Leg day:
||squats
10
8
6
6
Leg curls(going to stop SLDL until I get flexible enough to touch my toes)
10
8
8
Lunges (stepping forward)
10each leg
10
Stepping backward
10
10
Leg press one legged calf raise
12
10
10
seated calf raise
12
10
10
Shoulder day:
DB shoulder press
10
8
6
6
Military press
8
8
8
DB bench(once again, stimulating chest twice a week seems to really help)
8
8
8

BB curl
10
10
Hammer curl
10
10
DB shrugs
12
12
12

And thats it.
Not a whole hell of a lot changed; but, like I said, my gains were just starting to pick up. I wil stick to this for at least 8 weeks, gauge my progress, and then we'll see.

(in reply to Reznor44)

Post #: 27

RE: Lets try this again. - 12/15/2007 12:30:15 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

Heading to the gym for chest day; just thought I'd post my weight and measurements now.

Weighed in at 198lbs.
Still don't have any calipers, so I have no idea for my bodyfat.
Neck: 17"
Chest: 43"
Arms: nice and symmetrical 14 7/8"
Waist: 35"; was actually 36, but I'm full of water and breakfast. I am definately going to have to eat more smaller meals, I've gotten lazy and have been eating 3 or 4 big meals a day. Far too much pizza finds its way into my diet during finals.... Smile

Thigh: 25"
calves: 15"

Off to the gym I go.

(in reply to Reznor44)

Post #: 28

RE: Lets try this again. - 1/4/2008 6:03:43 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

Chest day

DB press
65x10
70x8
75x6

CGBP
115x8
125x8
130x6

Inc DB press
60x6
55x7
55x6

Skull crushers
60x10
70x7
70x5

(in reply to Reznor44)

Post #: 29

RE: Lets try this again. - 1/4/2008 6:08:25 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

Back Day
Dead lift
205x10
205x10
205x10

DB row
50x10
60x10
70x8

Lat pull down
130x10
130x10
130x8

Chest day
DB press
70x10
75x7
75x6

CGBP
135x8
135x8
135x5

Inc DB
55x10
55x8
60x4

Skull crushers
70x10
70x5
70x6

Leg Day
||squat
185x12
205x10
225x6
225x6

Swiss ball ham curls
15
15

seated calf raise
140x12
160x10
160x10

machine seated ham curls
140x10
160x8
160x8

front squat
95x10
135x8
135x8

standing calf raise
140x12
180x10
180x10

(in reply to Reznor44)

Post #: 30

RE: Lets try this again. - 1/6/2008 8:11:01 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

Shoulders

DB shoulder press
50x10
55x8
55x6
55x5

Military press
95x7
95x4
85x7

DB bench press
60x8
60x7
60x6

BB curl
65x10
75x7
Hammer curl
35x8
30x7

Shrugs
135x15
185x12
135x12

(in reply to Reznor44)

Post #: 31

RE: Lets try this again. - 1/9/2008 6:40:12 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

9 Jan

Back day

Deadlift
185x10
225x10
245x6
265x3
275x3
285x3
300x2 BOO YAH; I did it with good form and it felt great.
Was not expecting to be able to lift that much.

Lat pulldowns
130x10
130x10
140x7
120x10

DB rows
50x10
60x7
50x9

...and some core work to finish it off.

(in reply to Reznor44)

Post #: 32

RE: Lets try this again. - 1/10/2008 11:22:36 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

Jan 10
Chest day

DB bench
70x10
75x8
80x5
85x2
70x8

Close grip bench
135x8
135x7
135x5

Inc DB bench
55x6
50x6
50x6

Skull crushers
70x10
70x10
70x6

I was stoked that I managed 2 good reps with 85s. Everything else went down a bit, I'm hoping just from pushing for a 2rep max on the first exercise.

(in reply to Reznor44)

Post #: 33

RE: Lets try this again. - 1/18/2008 12:12:49 AM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

10 Jan- Leg day

||Squat
185x8
225x6
245x2
255x3
265x2
265x2

Ham curls using swiss ball
15
20
10

BB lunges(stepping back)
95x10(each leg)
95x10
95x10

smith machine standing calf raise
90x20
140x15
180x10
200x10
220x8

finished with core work and stretching.

Shoulders/Bis- 14 Jan

DB shoulder press
50x10
55x7
60x5
50x8

Military press
85x8
85x8
95x6

DB shrugs
70x10
80x10
90x8
70x10

BB curl
75x6
65x6

Hammer curl
30x8
30x7
25x8

Back - 16 Jan

Deadlift
185x12
225x10
275x6
275x6

Lat pulldown
130x10
150x8
160x5
160x4

DB row
55x10
55x10
60x7

reverse flies
12x15
15x10
12x10

finished with some core work.

(in reply to Reznor44)

Post #: 34

RE: Lets try this again. - 1/29/2008 11:43:03 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

28 Jan
Heavy military press, light bench.

Military press
95x10
105x8
115x6
115x5

Bench press
135x12
135x10
135x8

Lat raises
15x10
20x9
20x8

BB curl
55x10
65x8
65x5

(in reply to Reznor44)

Post #: 35

RE: Lets try this again. - 1/29/2008 11:45:46 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

29 Jan
Heavy squat, light deadlift

Squat rack was busy and I had plans to watch the game so i used the leg press
360x10
450x8
500x6
500x6

Deadlift
185x12
185x12
185x12

seated hamstring curls
150x10
160x10
160x8

BB lunges
75x10
75x10
75x10

seated calf raises
130x15
150x12
160x10

(in reply to Reznor44)

Post #: 36

RE: Lets try this again. - 1/31/2008 9:51:58 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

31 Jan
Heavy bench, light military press

Flat BB bench
155x10
165x8
175x6
185x4

WHOOOOOOO!!! I'm stoked, I haven't been able to bench 185 in a long time. Four weeks of DB presses seems to have helped quite a bit.

Military press
75x12
85x9
75x9

Inc DB press
45x10
50x9
50x8

Flies
30x10
30x9

Skull crushers; narrow grip
70x10
70x7
70x5

rev flies
12x12
15x10
15x10

< Message edited by Reznor44 -- 1/31/2008 9:53:16 PM >

(in reply to Reznor44)

Post #: 37

RE: Lets try this again. - 2/1/2008 8:02:19 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

1 Feb
Heavy deadlift, light squat

Deadlift
225x10
245x8
275x6
275x6

Squats
185x12
185x12
185x12

BB row
115x10
125x6
125x5

Lat Pulldowns
120x10
140x8
150x5

some ab work to finish off.

(in reply to Reznor44)

Post #: 38

RE: Lets try this again. - 2/6/2008 12:02:24 AM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

5 Feb
Heavy military press, light DB bench

Military press
95x10
105x8
115x5
115x5

DB bench
60x12
60x12
60x12

side laterals
15x10
15x10
15x8

BB curl
55x10
65x8
75x5

DB shrugs
70x12
75x12
75x12

(in reply to Reznor44)

Post #: 39

RE: Lets try this again. - 2/7/2008 9:17:08 PM

Reznor44

Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
Status: offline

6 Feb
Squat day

|| squats
185x10
205x8
225x6
245x5

SLDL
185x12
205x12
225x10

seated hamstring curls
120x12
150x10
160x6

BB lunges
75x10
85x10
85x10

Seated calf raises
150x12
160x10
170x10

(in reply to Reznor44)

Post #: 40