working on a new routine

[JDid23]

woah.. today felt great.. i just took off my shirt and i swear my chest and arms are both 10x more developed than they were a month ago. I felt the BK a bit, but i didn't let it stop me

Squat (next workout i'll raise each working set by 5 lbs and leave the 180)
95x5
135x5
155x5
180x5


Deadlift
115x5
135x5
155x5

Bench Press
95x5
105x5
120x5 (my friend guided me up on the 5th rep)

Calf Raises (20 lb DBs in each hand and let me tell u i felt that shit big time)
15
15
15

Dips (with a 10 pound weight between my thighs)
7
4
3


The 7 wore the hell out of me

 

[JDid23]

eh i guess the post never saved from yesterday..... my workout was

Squat
100x5
140x5
160x5
180x5

OH Press (no pushing this time)
65x5
75x5
85x4 (pushed on the 4th rep, missed on the 5th)

Rows- without the 45s, it feels like a weird ROM. It's like i had to bring my legs down further so i could reach the bar. the 25s on both sides felt a little better than the other 10s, but regardless it felt a bit strange.
65x5
75x5
95x6 (felt like i needed one more)

(too many people at the chinup place)-- ended up not having enough time and i did 5 at home.

Planks- 53 secs (wtf), 1:03

Russian Twists- 3x20

Captains chair leg raises (i completely felt like doin these for some reason)- 2x10

 

[JDid23]

Today, i did 100x5 and felt a small pain in my left quad.. It was nothing too bad, so i kept squatting. I did 140x5, 160x5, and 185x5 after that and i still felt the pain, but it didn't keep down my form. I feel it a little bit when i flex it, but besides that it's really nothing. I am training primarily for soccer, so i am going to run every other day (3x a week/lift 3x a week) with Sunday's off. Do you guys think i should stop squatting for a little bit in case this is something bad? I don't want to stop squatting because i have truly come to enjoy the exercise along with its benefits, but i don't want to fuck up my knee before soccer starts, which will only stop me from training hard. Should i switch squats to something like lunges?

Squat
100x5
140x5
160x5
185x5

Deadlift
135x5
145x5
165x5

Bench Press
95x8
105x7
120x6

Calf Raises (20 pound dumbbell will try 25s next time)
15
15
15

Dips (10 pound weight in between my legs)
7
5
3

 

[JDid23]

Squats still hurt in my left leg today. I think i am going to take off on squats over the next week or so. Better safe than sorry, especially with soccer season just around the corner.

I felt pissed about my OH Press. I don't think i am ever going to go at around 10:00 AM again because i felt like i couldn't lift nearly as much.

Squat
100x5
140x5
160x5
185x5

OH Press
65x5
75x5
80x3

Row
75x5
85x5
100x5 (cheated on last one)

Alternate DB Curls (i switched to this from chins becuase my left arm was definetely doing more with the chinups

20 lbs x 10 (x3)

Plank:
1:16
1:03

Twists:
3x20 (i did 26 on 2 of the sets for some reason lol)

Leg Raises on the captains chair
2x10

 

[JDid23]

Squat

i couldn't squat today again.. i showed my friend how to do it with 2 reps of the bar and he did some squatting. I felt it a lot today even with only the bar.

Deadlift-- i am really happy i dropped the weight around 20 pounds about 2 weeks ago. I use double overhand grip and i feel like i have much more control over my deads. When should i start using a belt? Some kid there who is a freshman in high school who has been lifting for 7 months uses a belt for 1 rep of 225, and i don't want to get too high without a belt. I will go to 175 next workout, then stall it one more so i go up every 2 workouts.
135x5
155x5
170x5

DB Lunges
i used 25 pound weights and just did some... i wasn't 100% on my form so i stopped and i am going to look them up for next workout if squats still hurt.

Bench Press
95x8
105x5
125x5 (5th rep spot)

Calf Raises (25 pound weights by my side and fuck i felt these burn good)
15
15
15

Dips (10 pound weight between me)
8
5
5

 

[JDid23]

was at a hotel yesterday.................... wow the weight room was TERRIBLE lol.. it was a B day, all they had were a bunch of shitty machines, a smith machine, and some DBs. Not to mention the DBs only went to 40 pounds!!!

I was doing lunges, but i really just fucking hate lunges to be honest. Tomorrow, i am going to do Leg press as a substitute for Squats (quad is still bothering me) but if that hurts i am just going to skip out on it.

Anyways, i did

Rows
40x5 (per arm)
40x5
40x5

OH Press
20x5 (per arm)
20x5
25x5

DB Alternating Curls
20x10 (5 per arm)
20x10
20x10

Leg Raises- 1x10

Chinups (on the smith machine, but the fucking grip was horrible and it was all sweaty)-
3
3

That is about it... really just a shitty workout. Tomorrow, i will go back to an A Day, and work from there. Can't wait to get a real workout in tomorrow!

 

[JDid23]

some guy was doing deads so i ended up benching first...

Bench- A friend of mine was benching,and he was there to push me to see how many i could do with 135. I will go from 135 as my max next workout.
95x5
105x5
130x6 (6th spot)
135x3 (3rd spot)

Deadlift- I taught my friend how to DL, so by the end i must have done 8 or 9, maybe 10 with 175. It felt like nothing though
135x5
155x5
175x5 (like i said, i ended up doing a lot, and it felt easy, so next workout i am going to try 185 and HOPEFULLY start squatting again)

Calf Raises (holding 25 pound DBs)
15
15
15

Dips (10 pound weight between my thighs)
9
7
4

DB Lunges- holding DBs x reps
25x10 (5 per leg)
30x10 (5 per leg)
30x2 (felt a pain... so i am going to really stretch it out now)


Anyways, i feel like i have made really nice progress. I am going to show some of my friends how to do compounds, and hopefully they will see the same gains that i made. Thanks to everyone who helped me out here.

 

[JDid23]

I ran a half a mile on the tredmill and it showed me how bad of shape i am in for soccer lol.

Squatting still hurts my knees, so i figure i will just take another full week off squatting before i even attempt to do them again, and hopefully by then i will be better and be able to go back full throttle.

OH Press
65x5
75x5
85x5

Bent over Rows
75x5
85x5
100x5

Alternate DB Curls- my right bicep is my weakest asset to my body at the moment.. almost non-existant so i am hoping this will help even me out. My left bicep does more work during chinups.
20 lbs x 10 (5 per arm)
20 lbs x 10 (5 per arm)
25 lbs x 10 (5 per arm)

Planks
1:25
1:37

Twists (with a 25 pound weight)-- idk why i decided on 26 lol.
26
26
26

 

[JDid23]

Squat
Starting again on Thursday

Deadlift-- 185 was a bit much. i am going to try to do 180 next time.
135x5
160x5
185x3
175x4

Bench
100x8
115x5
135x5 (5th spot)

Standing Calf Raises (25 lb DBs in each hand)
15
15
15

Dips-- i finally realized that my ROM wasn't great. I didn't go all the way down on each and every rep.. so i did
7 (10 lb)
6
6

i hope to have a better idea of where i really am on my dips my next workout.

 

[ExtraMile]

for calves try a rest pause routine do it on a calf raise machine or in a smith machine standing on a block so u can get a bigger ROM