My day at the gym

[it stars sAddam]

8/06/04 Friday

Well today I hit bis and tris. The workout went down like this.

TRIS

Close grip bp--

(warmup) 45x15, 95x8

(working sets) 2 sets of 115x8, 1 set of 125x8


Weighted Dips--

2 sets of 45x8

Rope pressdowns

(warmup) 35x15

(working sets) 3 sets of 40x10


BIS

barbell curls

(warmup) 45x10

(working sets) 2 sets of 75x6 (struggled with these, bad form) 1 set of 65x8


seated dumbell curls

(warmup) 25x8

(working) 2 sets of 35x4 (pretty sloppy)





Feel free to comment or post your own workout. I know my numbers are low at the given time (150llber) but Im workin on it.

 

[it stars sAddam]

Monday 8/09/04

Back, and abs

Well I started off by doing Needsize's ab workout. This is my 3rd week doing it and it seems to be great so far. Harder than it sounds.

Then I proceded to do everyones favorite...

DEADLIFTS

warmup - 135x10, 185x8
working sets - 225x6, 225x8, 225x10 (pr, tho Id never tried before)

after the 10 rep set with 225 I was feeling pretty fuckin lightheaded, I dont usually do high rep sets.

BARBELL ROWS (slowly becoming my favorite exercise)

warmup -45x several times, 95 x 10
working sets - 3 sets of 105 x 8

I usually finish off my back day with chins like a true hardcore bodybuilding legend, but today the pesky basketball girls were practicing in the gym, and since their practice requires so much privacy, they locked it up. You see, I lift at my high school, and we arent sophisticated enough to have a bar for chins in our weightroom. No, I guess the administration assumes that chins should be done in the gymnasium. So, I was forced to do....

LAT PULLDOWNS

warmup - 45x15
working sets - 3 sets of 80 x 8


Thats all for today, chest day tomorrow.

 

[d3track]

keep at it with the basics
nice work

 

[it stars sAddam]

keep at it with the basics
nice work

Thanks bro! Hitting the compounds as much as possible!

As for my day at the gym today...

8/10/04 Tuesday

Chest and Shoulders

To kick things off I headed on over to the bench...

Flat barbell Bench

warmup - 45 x 15, 95 x 8, 115 x 8
working sets - 3 sets of 145 x 6, on the last set I only got 5 1/2, but it was definitely what we would call a "fighting set"

Incline Dumbell Press

This is where things got tricky, I warmed up with the #35s, and then proceeded to do a working set with the #50s, but I was having a lot of trouble controlling the dbs for some reason , and I only got 3 REPS!
Bear in mind that when I used to do flat DB press I was using the #65s for reps and I can do 6 reps with 150 on incline barbell. I dunno what the hell is goin on with this, so I just said fuck it and did some inclines with the barbell, nice and light.

Incline Barbell Press

3 sets of 95 x 10

Flat Flyes

#25s x 10
#30s x 8
#35s x 6

Aside from the db situation, it was a great chest day, so then I moved onto shoulders, starting with....

Military Press

warmup - 45 x several times, 65 x 10
working sets - 90 x 3, 90 x 3 (this was feeling hard, then outta nowhere I forced myself to do 90 x 6 for my last set, I did use a lot of momentum with my legs for this set tho, so next week I think I am going to drop the weight down quite a bit, possibly to 65, and do high reps, and work my way back up, no reason to sacrifice form for heavy weights)


I then finished off my shoulders with

Side lateral raises

3 sets of #20s x 8


Not really sure what else I should do with my shoulder routine, bear in mind I do back and traps on Monday. If anyone has advice or comments on my routine I appreciate it!!!

 

[super_rice]

no lower body work?

 

[BOOEY]

Keep it up

 

[it stars sAddam]

no lower body work?

I do lower body on Thursdays bro.

 

[LeanMeanHockeyMachine]

Nice workouts man, looks good. I like your attitude towards sacrificing the heavy weights for proper form, if only everyone were like that. I'll just post my chest routine to compare.

Flat Bench Press

1 warm up set
1 set 8 reps
2 sets 6 reps

Incline Barbell Bench

1 warm up set
3 sets 10 reps

Dips

3 sets 8 reps

Swiss Ball Push Ups

3 sets to failure

I'm training for hockey, so I avoid Isolation movements like Flys and Pullovers because there's not point in me doing them. My chest is usually pretty blasted doing this routine anyways.

 

[it stars sAddam]

Nice workouts man, looks good. I like your attitude towards sacrificing the heavy weights for proper form, if only everyone were like that. I'll just post my chest routine to compare.

Flat Bench Press

1 warm up set
1 set 8 reps
2 sets 6 reps

Incline Barbell Bench

1 warm up set
3 sets 10 reps

Dips

3 sets 8 reps

Swiss Ball Push Ups

3 sets to failure

I'm training for hockey, so I avoid Isolation movements like Flys and Pullovers because there's not point in me doing them. My chest is usually pretty blasted doing this routine anyways.

Looks pretty solid man. I would definitely incorporate dips into my chest routines, but I do weighted dips for my tris (bis/tris on Friday). Im actually curious as to whether I should do them both days, or possibly on chest day instead of tris. I dont know tho, when I do dips its usually at a very high intensity.

 

[it stars sAddam]

8/12/04 Thursday

The Legs

My weakest area. Neglected greatly during my first year of lifting. Now I am working hard to increase the size of my legs, especially the calves. I started off with.....

SQUATS
warmup - 45 x 10, 135 x 10
working sets - 3 sets of 165 x 6 (ass to the floor!)

SLDLs
warmup - 115 x 10
working sets - 3 sets of 125 x 8

and then for calves I tried a new approach today...

Calf raises (laying in the hipsled)
5 sets of 180 x failure (usually around 10 reps)

Got a nice burn from today's calf routine, we'll see how it goes.

 

[he-man]

Looks pretty solid man. I would definitely incorporate dips into my chest routines, but I do weighted dips for my tris (bis/tris on Friday). Im actually curious as to whether I should do them both days, or possibly on chest day instead of tris. I dont know tho, when I do dips its usually at a very high intensity.

dont do them both days your chest routine looks solid for a begginer. one of the biggest mistakes that can be made is overtraining. your w/o's seem short and intense - which in my opinion is the best way to grow. looking good so far keep it up bro.

 

[the guy on the couch]

man... your routine looks a lot like mine. i do arms and shoulders on the same day, usually 3-5 reps per set:

Friday (Arms & Shoulders):

close grip bp:
145x5, 155x5, 165x3-4, 155x5, 145x5

barbell curls:
85x5, 95x5, 105x3, 95x5, 85x5

weighted dips:
me+45x5, me+45x5

seated incline db curls:
30'sx5, 35'sx5

skullcrushers:
75x5, 85x5

dumbell curls:
40'sx5, 45'sx5

 

[it stars sAddam]

man... your routine looks a lot like mine. i do arms and shoulders on the same day, usually 3-5 reps per set:

Friday (Arms & Shoulders):

close grip bp:
145x5, 155x5, 165x3-4, 155x5, 145x5

barbell curls:
85x5, 95x5, 105x3, 95x5, 85x5

weighted dips:
me+45x5, me+45x5

seated incline db curls:
30'sx5, 35'sx5

skullcrushers:
75x5, 85x5

dumbell curls:
40'sx5, 45'sx5

Wow ya' quite a lot of similarities between our arm routines. Which brings me to today's day at the gym, ARM DAY!!!

Bis and Tris

CG Bench

warmup - 45x15, 115x8
working sets - 3 sets of 135 x 6

Weighted Dips

3 sets of 35 x 8

Some guy was doing lat pulldowns for like an hour so I decided to wait until he was done to do pressdowns, and went straight to bis.

Barbell curls
warmup - 45 x 10
working sets - 3 sets of 65 x 8 (STRICT form, great burn)

Now the lat pulldown guy had made his way to the pec deck so pressdowns were open for business.

SUPERSET Alternating DB Curls and Tricep Pressdowns

DB Curls - 3 sets of 25 x 8 supersetted with Pressdowns 45 x 6

After that was all done I decided why not do some forearm work?

Wrist curls

3 sets of 20 x 10


Although I wasnt feeling very good this morning Id say that this was another fine day at the gym.

 

[it stars sAddam]

8/16/04 Monday

Back and Abs

I usually start with abs, but I forgot about them today until I was in the middle of deadlifting, so I did it at the end of my workout instead.

Deadlift
warmup - 135 x 10, 185 x 8
working sets - 3 sets of 235 x 8

Barbell Rows
warmup - 45 x 12, 75 x 8
working sets - 3 sets of 115 x 8

Wide Grip chins
2 failure sets

Then I wrapped things up with Needsize's ab routine, using 10lbs of resistance.

I feel pretty taxed, good day at the gym. Im thinking about starting up a diet journal over on that board.

 

[it stars sAddam]

8/17/04 Tuesday

Chest and Shoulders

Barbell Benchpress
warmup - 45 x 12, 95 x 8
working sets - 3 sets of 135 x 8, 150 x 6 (last few reps helped by spotter)

Incline DB Press
warmup - 30s x 10
working sets - 3 sets of 40s x 8

Flat Flyes
warmup - 20s x 10
working sets - 3 sets of 35s x 8


My shoulders were feeling pretty fucking taxed already. Maybe I need to start trying not to lock out on my other lifts? Or give them a new day altogether?

Military Press
3 sets of 65 x 10

Side laterals
2 sets of 20s x 8


Pretty good day besides the shoulder problem. If anybody has any advice Id be glad to hear it.

 

[it stars sAddam]

8/19/04 Thursday

Legs

Breathing Squats
warmup - 2 sets of 45 x 10, 135 x 10
working sets - 2 sets of 165 x 8

After this I started to warm up for some SLDLs, but my lower back hurt so fucking bad! Maybe Im leaning forward too much squatting? Or need to wear a belt? I dunno but I thought I blew my back out but now it feels fine, but damn was that some intense pain.

Calf Raises

5 failure sets with 190, (about 10-12 reps)

Thats it for today, not a very good day due to the back incident. Hopefully the calves will start growing tho.