my training journal

[powerforward]

just thought i would start keeping a training journal on elite so i could get some feedback from you guys. feel free to critique the routine.
goals= size and muscularity

mon(shoulders/arms)
warmups 3 sets of 20 reps seated db press 40lb dbs.
3 sets of 10 reps 85lb dbs.
2 sets seated hammer strength shou/press 4 45lb platesx 12 reps

biceps 3 sets standing db curls 50lb x 8 reps
bentover con. curls 55lb x 10 reps
21's with 45lb db's

triceps= french press 135x 10 reps(3 sets)
db ext 2 sets 100lb db x 8 reps
one arm ext 45lb db to failure (11 reps one arm/13 reps one arm)

 

[zxe003]

You're pretty damn strong bro! I think those 45lb 21's would fuckin kill me. Good shit bro, right on for starting your journal.

 

[powerforward]

thanks, legs are up next, i'll post up wed.

 

[powerforward]

todays workout=legs
leg ext's= 3sets(set 1x 20 reps/set 2x 20 reps/set 3/ pin set on 3rd from last/12 reps)

squats= set1=set2 225x12/set3 225x12/ set4 225x 10

calf raises(standing) 3 sets x 20 reps full weight stack
*need to go up in weight on squats next week and maybe start leg presses again.

 

[Lord_Suston]

Gotta love squats... how come so many reps??? Do you do hamstring on another day??? Just wondering

 

[powerforward]

i'll hit some stiff leg deadlifts on sunday. i normally only do threes sets of st. deads and i''l throw them in with chest some weeks. i do need to hit them a little more tho.

i just like to go high reps with squats some weeks, and then i''l go low reps higher weight for a couple of weeks. i like to really concentrate on my form with squats and sometimes i'll catch myself not sinking down far enough when i go up in weight too much.

but i would love some input into my routine, feel free to critique.

 

[powerforward]

today= chest
flat db press (40lb db's x20 to warm up)
110 lbx 10 (3 sets)
hammer strength incline press 3 45's a side x 8 reps(2 sets)
then 3 45's a side for 6/drop set 2 45's a side for 8
incline flys 60lb dbs 3 sets x 8 reps

 

[Lord_Suston]

Nice-any dips in there??? or is that for tris. Good job and keep us posted. BTW I never liked SLDL on back day, my hams took too much of a beating that I put it on leg day.. good shit though

 

[WalkingBeast]

Some strong sets brother!! Good to see you posting a journal here! Keep it up!!

 

[powerforward]

thanks for the input guys.
back tommorow.

on another note, i have my training partner (a 21 year old) who just started training about a month ago, hitting it hard and making good progress.
he is naturally lean but i'm trying to get him to cram food down his throat at every opportunity and to hit the basics. goal is to put about 20lbs on him before september.