Topic: Spartan aka Rob's Workout Log (Comments Welcome)

[TheAteles]

It's been a while since I posted I have nothing really to show for it. While I have been doing aprox. one workout a week possibly two. The ankle isn't any better and neither is my over all fitness. I have a new car (my old one died so made getting to the gym a problem), I have all the tools as I just bought a beautiful set of resistance bands to help compliment my workouts and any excuses I have need to go.

I'm changing today. I need to get back into what I like to call "beast mode" haha. Basically this is my no excuse, no giving up, no bullshit training mentality. Nothing stops me from training. Not laziness, snow, rain, lack of sleep, or injuries. The only thing that does and I'm sure it will is family and work responsibilities. But it is time that nothing stops me.

Some old PB's for Motivation

Some Recent Goals I've met
4/28/2011 20 reps @ 150% of my body weight (255lbs) with Squats
4/2/2011 10 reps @ 250lbs on the lat pulldown
4/5/2011 10 reps @ 325 on the Barbell Squat
Surpass my previous personal best's in the following;
New PB- Old PB are from Summer 10' or before
Barbell Squat- 305lbs 8 reps (Previous 295lbs for 6 reps)
Walking DB Lunges- 80lbs 8 reps each leg (Previous 75lbs for 8 reps)
Dumbbell Flat Bench- 90lbs 6 reps (Previous 80lbs for 6 reps)
Barbell Incline Bench- 190lbs 7 reps (Previous N/A)
Dumbbell Incline Bench- 75lbs 8 reps (Previous around 60lbs for 6 reps)
Weighted Wide Dips- 85lbs 8 reps (Previous 45lbs for 6 reps)
Weighted Pull Ups- 45lbs 8 reps (Previous 35 lbs for 6 reps)
One Hand Lat Pull Down- 120lbs 8 reps each arm (Previous 100lbs for 8 reps)
Dumbbell Shoulder Press- 65lbs 11 reps (Previous 50lbs for 7 reps)
One Hand Inverted Row- BW 12 reps (Previous 10 reps)

I'm setting new goals and going after them, relentlessly.

New Goals

Running
1 Mile- 6 minutes
1.5 mile- 9 minutes 30 seconds
3 mile- 20 minutes

Weight Training
Bench Press 225lbs for 10 reps
Squat- 350 for 10 reps
Dips- 90lbs for 10 reps
Pulls Ups- 10 with 70lbs
Dead Lift- 350lbs for 10 reps

For Endurance Weight Training

20 reps at 195lbs on the Bench Press
20 reps at 275lbs on Squats
30 reps of Pullups
50 reps of Inverted Rows
20 reps of the Shoulder Press at 140lbs

Strength and Power
Flat bench 120lbs dumbells for at least 1 Rep
Bench Press 1RM @ 300lbs
Squat 1RM @ 450
Dead Lift 1RM @ 460

Goal Weight between 185-190lbs w/ <10% body fat.


These are all goals that are well into the future I would like to meet them by this time next year. If I work out consistently until then I should be able to reach my goals with in a year. I would like to reach them as fast as possible though ; ). These are some pretty serious goals, but I've been close before. Right now the plan is to go heavy and get bigger and stronger. I'm going to be mixing in other workouts as well I won't be solely lifting heavy, such things as plyometrics sprints. But around April the workouts will shift to focus on becoming a better athlete as a whole not just size and strength as well as my nutrition will look to maintain what ever weight I'm at. In the past I put on 24lbs in 3 months. Be interesting to see what I can do in 5 months. I don't really want to go above 190lbs, so if I get to there I'll try to hold steady.

Height- 5'11"
Weight- 174.4 (as of 10/21/2011)

I plan on weighing myself every Friday when I first get into work.

Just to give you an Idea of where I am now.

[TheAteles]

Today November 30th 2011
Chest and Back

Super Set One
Incline Dumbbell Bench Press
50lbs- 10 reps (warm up)
65lbs- 10 reps
65lbs- 10 reps
70lbs- 9 reps

and

Chin Ups
BW-10 reps
BW-12 reps
Nuetral Close Grip Pull Ups
BW 12 reps

Super Set Two
Wide Dips
BW- 15 reps
BW- 15 reps

and

Single arm Cable Rows
57.5lbs- 12 reps
57.5lbs- 12 reps

Super Set 3
Free Motion Cable Fly Incline
60lbs- 10 reps
Free Motion Cable Fly Decline
60lbs- 10 reps

and

Free Motion Cable Shrugs
190lbs- 12 reps
190lbs- 6 reps (Grip)

Overall tiring frustrating workout. Usually when I take time off like I have it's like starting all over again, well Rome wasn't built in a day. Tomorrow it continues.

[TheAteles]

Sunday December 4th, 2011
Chest
Incline Barbell Bench Press
135lbs- 10 reps (Warm up)
155lbs- 9 reps
165lbs- 10 reps
175lbs- 6 reps
175lbs- 5 reps

Wide Dips
45lbs- 10 reps
45lbs- 8 reps
BW- 15

Freemotion Cable Fly Machine
60lbs- 10 reps
60lbs- 10 reps (decline)

Bench Press was disappointing I was expecting at least 8 reps at 175 especially because I was at 8 reps at 195 before all of these injuries. But, honestly I have to look past what I did before, use it as motivation, but realize it's going to take some time to get back there.

[TheAteles]

Monday December 5th, 2011
Back and Shoulders

Super Set
Pull Ups Weighted with 25lbs
Wide Pullup- 10 reps
Chin Up- 10 reps
Nuetral- 10 reps (break at 7)
Regular- 7 (Grip)
Body Weight Regular - 10 (grip)

and

Dumbbell Military Press
55lbs- 10 reps
55lbs- 10 reps
55lbs- 10 reps

Man was I sore after just this two especially after chest the day before. My grip was so fatigued I didn't feel it was going to be worth it to try the rest of the work out. I cut it there. Will expand next back day. Was somewhat happy with the pullups as I was expecting around 8 reps.

[TheAteles]

Tuesday December 6th, 2011
Shoulder stability Pre-Hab
I did 5 tri-sets of two sets each of different exercises. I'm not listing them because I don't know the technical names.

Wednesday December 7th, 2011
Normal Ankle Therapy plus

Plyo Legs Circuit

Forward Hurdles (15 pieces high ) 10, 10
Lunge Jumps  20,20
Broad Jumps 10, 10
Gap Jumps off one leg 10, 10 (5 each)


I'll update and give a measurement for how high I was hurdling when I hit the gym tomorrow, but Basic limited plyometric workout. I could physically tell I lost a lot of explosiveness since the last time I actually did anything athletic which is no surprised. I plan on starting normal leg workouts next week or possibly the week after. The Rom on my ankle directly effects my squat. It makes me unconsciously favor my left leg(non-injured ankle) I noticed this because I do squats facing a mirror to check form and my friend I work out with confirmed it. So, I want to get my ROM to a point where it doesn't effect my squat. Also because of that I'm going to be going lighter and to help get ROM back incorporating the Leg press machine something I haven't done since I did therapy after my knee surgery.

[TheAteles]

Friday December 9, 2011
Chest
Barbbell Bench Press
Warm up- 135lbsx10 reps
155 lbs- 5 reps
175 lbs- 5 reps
185 lbs- 5 reps
195 lbs- 5 reps
215 lbs- 5 reps
225 lbs- 3 reps
195 lbs- 7 reps
185 lbs- 8 reps
175 lbs- 7 reps

Free Motion Cable Fly
Incline 70lbs- 10 reps
Decline 70lbs- 10 reps
Incline 70lbs- 9 reps

This workout is all about speed and explosion on the bench. Normally wouldn't be so many sets of five but wasn't sure as to where my starting point would be with all the time off. About a minute break between sets. Felt good to get up to 225, but I'm far off from the 8 reps I was at before I injured my ankle. I'm hoping by mid January to be back to that on my bench.

[TheAteles]

Monday December 12th, 2011
Back
Super Set
Chin up- 30lbs- 10 reps
Neutral grip- 30lbs- 10 reps
Wide Grip- 30lbs- 10 reps
Wide Grip- BW- 10 reps

and

Dumbbell Over Head Press
55lbs- 12 reps
60lbs- 10 reps
65lbs- 9 reps

Tri Set
One hand Low Cable Row
65lbs- 10 reps
65lbs- 10 reps

and

Hammer Shrug Station
180lbs- 10 reps (grip)
180lbs- 9 reps (5-10 second break) 5 more reps

and

Free Motion Cable Back Fly station- 60lbs- 10 reps
Free Motion Cross Cable Fly Arm Station- 30lbs per arm 10 reps ea

Not a bad back work out but my grip is failing bad. I need to start doing more to get it were it needs to be.

[TheAteles]

Tuesday December 13, 2011
Started training in martial arts again. My friend is an instructor at a Tang Soo Do dojo and I've helped the school out on so many occaions the owner has offered me to train. Tang Soo Do is a Traditional Korean style martial art very similiar in style to Taekwondo. Which is good because I would like to work on my kicks.

Wednesday December 14, 2011
Chest
Barbell Bench Press
185lbs- 8 reps
195lbs- 8 reps
205lbs- 7 reps
210lbs- 7 reps

Incline Barbell Bench Press
170lbs- 6 reps
170lbs- 6 reps

Free Motion Cable Fly Machine
Incline
70lbs- 8 reps
70lbs- 8 reps
Decline
70lbs- 7 reps
70lbs- 8 reps

More like my normal workouts but instead of doing dips I opted for incline bench press. Felt good but I was hoping to get more at 185lbs.

[TheAteles]

Thursday I had martial arts class and I was pretty busy over the weekend and friday was still somewhat sore from other workouts so opted to take a few days off. With that I had to comeback hard this week as it will be a no go for workouts on Saturday and Sunday. I didn't want to wait another day to do a leg work out and had to maximize this week. I also wanted to begin doing arm workouts which I haven't done in some time. So I opted a a double yesterday.

Monday December 19th, 2011
Workout One in Morning
Legs

Squat
185lbs- 10 reps
185lbs- 10 reps
185lbs- 10 reps

Super Set
One leg leg extensions
80lbs- 10 reps
80lbs- 10 reps
80lbs- 10 reps

and

Seated Leg Curls
125lbs- 10 reps
130lbs- 10 reps
130lbs- 10 reps

Seated Calf Raise Station
45lbs- 10 reps
45lbs- 10 reps
Done very slow and controlled

One Leg Standing Calf Raise
BW- 10 each
BW- 10 each





Workout Number 2 @ Night
Chest and Back

Super Set One
Dumbbell Bench Press
75lbs- 11 reps
80lbs- 10 reps
85lbs- 7 reps
85lbs- 7 reps

and

Wide Weighted Pull Ups
45lbs- 7 reps
45lbs- 7 reps
45lbs- 7 reps
BW- 10 reps (extremely explosive)

Triset One
Lawn Mower Rows
85lbs- 9 reps
85lbs- 9 reps
85lbs- 8 reps

and

Weighted Wide Dips
55lbs- 9 reps
55lbs- 9 reps
55ls- 8 reps

and

Arm Adjustable Free Motion Cross Cable Flys
Arms set wide- 20lbs per arm- 10 reps
Arms set close- 20lbs per arm- 8 reps
Rear Delt Machine- 70lbs- 10 reps

Triset Two
Hammer Shrug Station
180lbs- 12 reps
180lbs- 11 reps
270lbs- 7 reps

and

Seated Free Motion Cable Fly Station
Incline 70lbs- 10 reps
Decline 70lbs- 10 reps
Incline 70lbs- 8 reps

and

Dumbbell Pull Overs
60lbs- 8 reps
60lbs- 7 reps

Workout One- I wanted to ease into squats as last time I tried to got to heavy to fast and my ankle became too sore. In turn I thought it wasn't ready, upon second thoughts I was just pushing too hard to fast. It's raining today and usually that means my ankle is very stiff and lacks ROM, not today after a full ankle rehab session and legs yesterday it actually feels great. I've noticed my right quad is again smaller than my left from the predominantly lack of leg work since May. Which is disappointing as it took about 14-18 months to get it less than <1/8 inch different after my knee surgery. Hoping to do another leg workout Thursday.

Workout Two- Felt great all around. My grip needs some work as it is what fails me most of the time but I'm more sore today in my upper body than my lower which tells me I pushed it hard. Plan is Martial Arts tonight, Arms tomorrow morning, legs thursday and chest and back again friday same work out. The Off Saturday and Sunday legs Monday.

Overall I think the switch has been flipped and I've turned on beast mode. My intensity and focus is back. I think the Dark Knight Rises trailer 2 helped that. I look to keep the intensity up for forever now ; )

[TheAteles]

Friday December 23, 2011
Full Body
Tri Set
Barbell Squats
195lbs- 10 Reps
195lbs- 10 Reps
195lbs- 10 Reps

and

Dumbbell Bench Press
80lbs- 10 reps
85lbs- 8 reps
85lbs- 8 reps
90lbs- 4 reps

Wide Pull Up
45lbs- 8 reps
45lbs- 8 reps
45lbs- 8 reps
BW explosive switch grips- 10 reps

Circuit
Leg Extension
90lbs- 10 reps
90lbs- 10 reps

and

Seated Leg Curls
135lbs- 10 reps
140lbs- 10 reps

and

Wide Dips
70lbs- 8 reps
70lbs- 6 reps

One Arm Cable Row
80lbs- 10 reps
80lbs- 10 reps

Overall I was happy with this work out. Was nice to 90lbs DB's on the flat bench. Still taking it easy on the squats, but it's part of the process.

[TheAteles]

Tuesday December 27th, 2011
Chest and Back
Dumbbell Incline Bench Press
65lbs- 15 reps
75lbs- 10 reps
80lbs- 7 reps
80lbs- 5 reps

and

Weighted Pullups
Wide 55lbs- 9 reps
Chins 55lbs- 8 reps
Wide 55lbs- 8 reps
BW Wide explosive switch grip- 10 reps

Tri Set
Wide Dips
70lbs-6 reps
70lbs- 5 reps

and

Hammer Row Station
160lbs each arm- 8 reps
160lbs each arm- 8 reps

and

Hammer Srug Station
270lbs- 10 reps
270lbs- 10 reps

Really pushed it on the flat bench and it took a toll on my dips which was ok. Was pretty happy with this workout.

[TheAteles]

Wednesday December 28th, 2011
Legs
Squats
225lbs- 10 reps
225lbs- 10 reps
225lbs- 8 reps

Super Set
One Leg Leg Extension
95lbs- 10 reps each
100lbs- 10 reps each
100lbs- 10 reps each

and

Seated Leg Curls
150lbs- 10 reps
155lbs- 10 reps
155lbs- 10 reps

Standing One Leg Calf Raise
BW- 15 reps
BW- 15 reps
BW- 15 reps

Starting to challenge myself with squats again which doesn't surprise me as I feel my legs are weak and skinny haha. But After the weekend bringing in lunges again. My Leg workouts are going to be looking somewhat different in the new year as I'm going to use them as days to dead lift and do leg press instead of squats as well as some other variations to work my quads.

[TheAteles]

Friday December 30th, 2011
Chest and Back
Super Set
Dumbbell Incline Bench Press
75lbs- 10 reps
75lbs- 9 reps
80lbs- 7 reps
80lbs- 6 reps

and

Weighted Wide Grip Pullups
55lbs- 8 reps
70lbs- 5 reps
55lbs- 8 reps
BW- 11 Explosive switch grip pull ups

Tri Set One
One arm Lawn Mower Row
85lbs- 10 reps
85lbs- 10 reps
85lbs- 9 reps

Wide Dips
70lbs- 7 reps
70lbs- 7 reps
BW Explosive- 12 reps

and

Rear Delt Machine
80lbs- 10 reps
90lbs- 11 reps
100lbs- 10 reps

Tri Set Two
Hammer Shrug Station
270lbs- 10 reps
270lbs- 10 reps
270lbs- 12 reps

and

Free Motion Cable Chest Flys
Incline 70lbs- 10 reps
Decline 70lbs- 10 reps
Both 3 of each until failure- 9 incline 9 decline 2 regular total 20 reps

and

Dumbbell Pull Overs
60lbs- 8 reps
60lbs- 10 reps

I felt really good this workout and I'm pretty sore today. I've been warming up for my Chest/Back workouts doing 5 muscles ups for two sets which has been fun. I think before my next back workout I'm gonna see how many I can get consecutively. I'm usually a big fan of free weights as my log has shown for a while, but the Free Motion Fly machine right now seems to give the best fly workout I've ever had. It has me sitting up in a seat and has swivels to allow for switching between which angle you wish to use. It's nice because it really focus' on your chest while standing cable there is a lot more involved.

[TheAteles]

Saturday December 31st, 2011
Arms
TriSet
Ez Bar Preacher Curls
Regular Grip- 73lbs- 9 reps
Close Grips- 73lbs- 9 reps
Supa Wide 73lbs- 6 reps
Standing Regular- 73lbs- 4 reps immediately to 60lbs- 6 reps
Standing Close- 60lbs- 8 reps
Standing Supa Wide- 60lbs- 8 reps

and

Skull Crusher
Regular Grip- 73lbs- 12 reps
Close Grips- 83lbs- 8 reps
Supa Wide 73lbs- 12 reps
Regular- 83lbs- 8
Close- 83lbs- 5 immediately to 73lbs- 4 reps
Supa Wide- 73lbs- 10 reps

and

Dumbbell Lateral Delt Raises
25lbs- 10 reps
25lbs- 10 reps
25lbs- 10 reps
Dumbbell Front Delt Raises
25lbs- 10 reps
25lbs- 10 reps
25lbs- 10 reps

Burn Out Sets
Bicep 21's(7 reps from full ext to half, 7 reps from half to full curl, 7 full extension curls)
40lbs
Cable Triceps Pushdown
42.5lbs- 20 reps
Delt Lateral Raise Machine
50lbs- 15 reps

First Times long time doing an arm workout. Bi's lost a lot of both strength and stamina but I expected it. Felt great. Somewhat different then my normal workouts but wanted to the the bi's and tri's as hard and as in as many ways as I could. Delts held up pretty good. I'm planning to start incorporating burn out sets into all of my workouts just to get that extra rush of blood in at the end which I hope will help with gains and the recovery process. Finished the year off pretty good.

Today was the first time since the 20th updating and as you can see haven't been slacking except with posting my workouts. In the new year looking to update my log daily to keep motivated.

[TheAteles]

wow it's been a long time since I updated. I've been working out and staying pretty consistent. I did have to take a week off to give my left bicep a break I aggravated it doing arms and chest(explosive dips re-catching myself) nothing major just something that needed about a week.

Monday 1/2/2012
Legs and Chest
Squat
235lbs- 9 reps
245lbs- 8 reps
255lbs- 6 reps
235lbs- 8 reps

and

Barbell Bench Press
190lbs- 9 reps
200lbs- 8 reps
210lbs- 7 reps
225lbs- 6 reps

Triset

Wide Dips
70lbs- 6 reps
70lbs- 6 reps
BW- 10 explosive 5 reg for 15total

and

Leg Extensions
105lbs- 10 reps
105lbs- 10 reps
110lbs- 9 reps

and

Seated Leg Curls
165lbs- 10 reps
175lbs- 10 reps
180lbs- 9 reps

Free Motion Chest Fly Machine
incline
80lbs- 10 reps
decline
80lbs- 8 reps
every3 reps switch btwn Incline and Decline
3-3-3-3-1-1-1reg total of 15 reps


Thursday 1/5/2012
Back Shoulder Bi's

Super Set

Wide Pullups
55lbs- 9 reps
70lbs- 5 reps
65lbs- 7 reps
BW- 4 muscle ups and 7 regular

and

Barbell Shoulder Press
135lbs- 12 reps
145lbs- 10 reps
160lbs- 8 reps

Triset

Dumbbell Lawn Mower Rows
85lbs- 10 reps
90lbs- 8 reps
90lbs- 7 reps

and

Rear Delt Machine
100lbs- 10 reps
105lbs- 8 reps
105lbs- 8 reps

Hammer Station Shrugs
270lbs- 12 reps
295lbs- 9 reps
295lbs- 7 reps

Super Set
Straight Arm Lat Pull Downs
57.5lbs- 9 reps
57.5lbs- 9 reps
57.5lbs- 9 reps

and

Lateral Raises
25lbs- 10 reps
25lbs- 10 reps
25lbs- 8 reps

EZ Curl Bar 21's with 50lbs for Bi's

Felt pretty good here but my bicep was feeling it a little, still good numbers.


Friday 1/6/2012
Chest and Tri's
Dumbbell Bench Press
85lbs- 8 reps
85lbs- 8 reps
90lbs- 4 reps
90lbs- 4 reps

Wide Dips
70lbs- 6 reps
45lbs- 10 reps
BW- 13 explosive 7 reg for 20 reps

Free Motion Fly Machine
Incline- 70lbs- 10 reps
Decline- 70lbs- 10 reps
Switch every 3- 18 + 2 regular for 20

Rope Pushdown
57.5lbs- 12 reps
65lbs- 9 reps
70lbs- 8 reps

Good chest workout. These new cable machines weight lables are all screwed up. I believe the new labeling method is supposed to mimic how much a free weight weighs, but it's way off. I can get 10 plus reps on skull crushers with the 80lb EZ curl bar, but only 8 reps on pushdowns with what is labeled 70lbs which is just inaccurate. I'd rather it be like the old way and give the actual weight. Anyone doing their own workouts should know the mechanical advantages of pulleys and how they lessen loads, if not they shouldn't be working out because they're too young.

But my left bicep wasn't having much after the explosive dips the catching phase after getting air born aggravated it too much and break of no lifting was neccessary. Felt like an overtraining injury and those just stagnant results and ruin workouts. I felt it better to use my energy else where until it was rea

[TheAteles]

Almost every Tuesday and Thursday I take Karate lessons at the school a friend teaches at so they kept me active during my time off from lifting

Tuesday 1/10/12
Karate - Normal class

Thursday
Karate- Focus on kicks and Sparring


Tuesday 1/17/12
Chest and Triceps

Dumbbell Bench Press
85lbs- 9 reps
85lbs- 8 reps
90lbs- 6 reps
90lbs- 5 reps

Dips Wide
70lbs- 8 reps
70lbs- 8 reps
BW- 10 explosive + 13 regular
(before I knew it was the explosive pullups doing the damage knew around the 10, so stopped moved to regular)

Free Motion Fly Machine
Incline 80lbs- 3 reps-70lbs- 7 more reps
Decline 70lbs- 10 reps
50lbs- 3 rep switch btwn incline decline to 18 then 2 regular

V bar Triceps Pushdowns
57.5lbs- 12 reps
62.5lbs 10 reps
drop set to fatigue
62.5- 10 reps
52.5- 7 reps
42.5- 8 reps
32.5- 8 reps

This is the workout I realized what was really bothering my bicep. But felt great the break allowed me to fully recover and granted me a lot of strength from that. Gave a drop set a try for my tri's and thought it was great (sucked while doing it).

For those who don't know a drop set is a method used in which you perform a desired reps with perfect to. Once form is being lost you drop the weight about 20% immediately and with no break and do as many reps with good form. This is continued until desired or you can't drop the weight.

Benefits of drop sets are they shock the muscles as it is usually a different way of working out. Creates a massive amount of blood flow creating a great "pump". This is great because with blood comes nutrients and building blocks to repair the tiny tears in the muscles. But used to often and your body will adapt.



My hamstrings were very sore from my tang soo do class on thursday 1/12/12 so I had to give the legs a break as we destroyed them with kicks which was great and really helped my flexability and kicking strength/accuracy.

Wednesday 1/18/2012
Ankle therapy and Abs

Abs Circuit
Decline Sit Up- 25 reps
Side bridge on bosu ball(ball down) for 1 minute
Leg Raise station- 20 reps slow and controlled
Pysioball arms, bosu (flat top down) for feet planks- 1 minute
Straight leg crunch- 25 reps
6 inches- 1 minute
Kneeling Ab wheel- 10 reps

Will be creating new ab/core workouts as some of my understanding and experience has helped me understand how I can benefit from my ab workouts better. This one is a basic workout hitting the core in the major muscles trying to get the abs to pop while creating instability which helps with posture and athletics.

Thursday 1/19/12

Back Shoulders ad Bi's
super set

Pull Ups
60lbs- 8 reps
75lbs- 5 reps
65lbs- 7 reps
BW explosive switch grip- 13

and

Dumbbell Military Press
60lbs- 12 reps
65lbs- 10 reps
65lbs- 10 reps

Circuit
Dumbbell Lawn Mower Rows
85lbs- 10 reps
85lbs- 8 reps
and
Rear Delt Machine
105lbs- 8 reps
105lbs- 8 reps
and
Hammer Shrug Station
190lbs- 15 reps
190lbs- 15 reps
and
Straight Arm Lat Pull Downs
57.5lbs- 10 reps
57.5lbs- 10 reps
and
Lateral Raises
25lbs- 10 reps
25lbs- 10 reps
and
EZ Bar Preacher Curls Reg Grip
60lbs- 10 reps
60lsb- 10 reps

Burn Out
Lat Pulldown Drop Sets
175lbs- 6 reps, 145lbs 4 reps, 115lbs 5 reps
all failed because of grip not lats which is frustrating.

Bicep Cable Curl
47.5lbs 8 reps, 37.5lbs 8 reps, 27.5lbs 8 reps, 17.5lbs 8 reps

Decent workout, but tough because it is a longer workout with all of the different exercises. I had to do a circuit to get out of the gym on time. This is not ideal for gaining muscle but I did my best with the time I had to work with. Thinking of different routines to figure out this problem.

Sunday 1/22/12

Chest and Tri's

Dumbbell Bench Press
85lbs- 11 reps
90lbs- 9 reps
90lbs- 7 reps
90lbs- 7 reps

Dips
70lbs- 9 reps
70lbs- 9 reps
BW- 20 reps

Free Motion Fly Machine
Incline- 70lbs- 11 reps
Decline- 70lbs- 10 reps
Switch every 3- 21 reps

Drop Set Burn Out
Chest Press Machine
175lbs- 9 reps
155lbs- 8 reps
135lbs- 8 reps
115lbs- 10 reps


My Strength is coming along nicely. I've decided to take 4 days between each workout for that specific body part. For multiple reasons for one the added recovery will hopefully lead to greater strength gains. Number two avoid overwork injuries until I'm really used to working out hard again.

Today is my fourth day of rest and I feel i could hit chest again but I'm still going to wait until tomorrow and see how my gains were. If this happens next week I'll keep a 4 day rest just for one more week then go down to 3 days and see how I feel. If I'm only hitting the same numbers I know I should still stick with a four day rest schedule.

I also want to start giving 2 days of rest between my chest and back workouts as if I am sore from one or the other it does affect the other workout.

[TheAteles]

Monday 1/22/12
Abs/Core

Abs Circuit
Decline Sit Up- 10lbs- 25 reps
Side bridge on bosu ball(ball down) for 1 minute
Leg Raise station- 25 reps slow and controlled
Pysioball arms, bosu (flat top down) for feet planks- 1 minute
Straight leg crunch- 10lbs- 25 reps
6 inches- 1 minute
Kneeling Ab wheel- 10 reps


Tuesday 1/24/12
Back shoulder Bi
Super Set

Pull Ups
65lbs- 4 reps- BW 10 reps
Bw- 15 reps
BW- 12 reps

and

Dumbbell Military Press
65lbs- 10 reps
65lbs- 9 reps
65lbs- 8 reps

Circuit

DB Lawn Mower Rows- 85lbs- 9 reps
Rear Delt Machine- 105lbs- 10 reps
Hammer Shrug Station- 230lbs- 15 reps
Straight Arm Lat Pull Down- 62.5- 10 reps
Lateral Raises- 25lbs- 10 reps
EZ Bar Preacher Curl- 70lbs- 10 reps

Was just out of it today mentally. Had a rough weekend on sleep and I think it caught up to me as well as my nutrition wasn't on point. This workout felt like a waster wasn't sore at all yesterday and the only two things I made improvements on were Single arm lat pulldown and rear delts. Getting my shit together and the next back/shoulder/tris workout will be beastly.

Tonight I have Karate which will be followed by a set of Abripped X and tomorrow chest and tris



Friday 1/27/2012
Chest and Triceps

Dumbbell Bench Press
90lbs- 9
90lbs- 8
95lbs- 4
95lbs- 4

Wide Dips
70lbs- 8 reps
70lbs- 10 reps
BW- 22 reps

Free Motion Cable Fly Machine
Incline- 80lbs- 10 reps
Decline- 80lbs- 10 reps
Every 3rd Switch- 18 reps + 2 regular for 20 reps

EZ bar Cable triceps pushdown
62.5lbs- 12 reps
67.5lbs- 10 reps
72.5lbs- 9 reps Drop Set
62.5lbs- 6 reps
52.5lbs- 4 reps
42.5lbs- 4 reps

felt good to get those 95lbs Dumbbells on the bench.



I wanted to give 2 day rest between my chest and shoulder workout as it seems when I do them close together they affect each other because they both use the shoulder and the stabilization muscles.

Monday January 30, 2012 @ LAF Bensalem
Back/Shoulders/Biceps

Super Set
Hammer Pull Down Station
105lbs- 12 reps each arm
115lbs- 9 reps each arm
125lbs- 8 reps each arm
Pull Ups Max Reps BW- 10 reps

and

Dumbbell Military/Over Head Press
65lbs- 11 reps
70lbs- 7 reps
70lbs- 6 reps

Triset One
Dumbbell Lawnmower Rows
85lbs- 10 reps
90lbs- 8 reps

and

Rear Delt Machine
105lbs- 10 reps
105lbs- 10 reps

and

Hammer Shrug Station
270lbs- 13 reps
270lbs- 13 reps

Triset Two
Straight Arm Lat Pull Down (cable system at the gym uses #'s not weight)
10- 10 reps
11- 8 reps
11- 8 reps

and

Dumbbell Lateral Raises
30lbs- 8 Reps
30lbs- 8 reps
30lbs- 8 reps

and

Seated Incline Dumbbell Curl
40lbs- 10 reps each arm
40lbs- 10 reps each arm
40lbs- 5 reps each arm

Cable Rope Hammer Curls
6- 12 reps
7- 10 reps
6- 10 reps
4- 10 reps (drop set)

My grip was not having it today. I worked it really hard on the Pulldown Station getting up to 125lbs an arm for which is equivalent to 250lbs on the lat pulldown machine. I only weight about 173 so that is really good. If it were weighted pullups it'd be about 75 extra lbs. But took its toll on the rest of my workout my grip so extremely fatigued by the end. Planning on doing so deads starting next week so my grip should see some improvement with deadlifts.

[TheAteles]

Tuesday January 31, 2012
Ankle Therapy/Core Workout

Standing Ab wheel - 8 reps (not quite full extension)
Decline Sit Up- 45lbs- 15 reps
Side bridge on bosu ball(ball down) for 1 minute
Leg Raise station-10lbs- 15 reps slow and controlled
Pysioball arms, bosu (flat top down) for feet planks- 1 minute
Straight leg crunch- 45lbs- 15 reps
6 inches- 1 minute
Kneeling Ab wheel- 10 reps

Working on building size today with the abs hence the heavier weight. I have pretty good size all ready as honestly i'm not very lean, but i do have a six pack. I would guess my bf% right now is >10% usually for some people it has to be under 10% to even see abs and to get six pack 8% or lower. I think I'm a mix bag of good gentics and hard work. Sports specifically football had me doing ab circuits from 6 grade onward so I've just about always had them in my teens, plus I have always worked my abs pretty consistently more than any other body part. Which I believe truly helped me as an athlete.

For now I don't care much about my body fat% as I only have my shirt off around the house, but come summer time I'll look to lower it.


Wednesday February 1, 2012
Chest and Triceps
Dumbbell Bench Press
90lbs- 7 reps
90lbs- 8 reps
95lbs- 6 reps
95lbs- 5 reps

Wide Dips
80lbs- 6 reps
80lbs- 6 reps
BW- 22 reps

Free Motion Cable Fly
Incline 80lbs- 9 reps
Decline 80lbs- 9 reps
Switch every rep 60lbs- 14 reps

Cable Leaning Overhead Extensions
67.5lbs - 12 reps
72.5lbs- 12 reps
77.5lbs- 12 reps

Diamon Push Ups
BW- 18 reps (max)

Thought this was going to be a tough workout to keep focus after only getting 7 reps on 90lbs on the bench but getting 6and 5 reps at 95 is a new personal best and felt great. Over all good workout.


Thursday February 2, 2012
Legs
Squats
225lbs- 10 reps
245lbw- 8 reps
245lbs- 8 reps

Super Set

Walking Dumbbell Lunges
40lbs- 12 reps per leg
40lbs- 11 reps per leg
40lbs- 10 reps per lef

and

Pysioball One Leg Leg Curls
BW- 10 reps
BW- 10 reps
BW- 10 reps

One Leg Standing Calf raise
10lbs- 12 reps each leg
10lbs- 15 reps each leg
10lbs- 15 reps each leg

Wooo this was a doozy first leg workout in a month and first workout with lunges since 9/12/2011 waaaay too long. My legs are hurting today and my heart was racing yesterday. No more neglecting my legs need to break that personal best by summer that's my goal.


I'm tyring some different things lately usually every two sessions on chest I switch for example two flat bench workouts, then I switch to 2 incline workouts. My last 5 workouts have been flat. I plan on doing one more for for this one doing a pyramid set for the bench so doing only 5 reps and upping the weight until failure then dropping some weight and doing max reps. So my next chest workout will look like

Pyramid Flat bench
2 Sets of Incline Dumbells

2 sets of max reps wide BW dips

and tricep exercise.

I plan on then my next 5 chest workouts sticking to incline bench press but first 4 my normal workouts and last one a pyramid scheme again seeing how that goes.

All while sticking with the four days between workouts for that body part. So I did chest Wednesday my next chest workout will be Monday.

All caught up now

[TheAteles]

Wednesday February 1, 2012
Chest and Triceps
Dumbbell Bench Press
90lbs- 7 reps
90lbs- 8 reps
95lbs- 6 reps
95lbs- 5 reps

Wide Dips
80lbs- 6 reps
80lbs- 6 reps
BW- 22 reps

Free Motion Cable Fly
Incline 80lbs- 9 reps
Decline 80lbs- 9 reps
Switch every rep 60lbs- 14 reps

Cable Leaning Overhead Extensions
67.5lbs - 12 reps
72.5lbs- 12 reps
77.5lbs- 12 reps

Diamon Push Ups
BW- 18 reps (max)

Thought this was going to be a tough workout to keep focus after only getting 7 reps on 90lbs on the bench but getting 6and 5 reps at 95 is a new personal best and felt great. Over all good workout.

[TheAteles]

Thursday February 2, 2012
Legs
Squats
225lbs- 10 reps
245lbw- 8 reps
245lbs- 8 reps

Super Set

Walking Dumbbell Lunges
40lbs- 12 reps per leg
40lbs- 11 reps per leg
40lbs- 10 reps per lef

and

Pysioball One Leg Leg Curls
BW- 10 reps
BW- 10 reps
BW- 10 reps

One Leg Standing Calf raise
10lbs- 12 reps each leg
10lbs- 15 reps each leg
10lbs- 15 reps each leg

Wooo this was a doozy first leg workout in a month and first workout with lunges since 9/12/2011 waaaay too long. My legs are hurting today and my heart was racing yesterday. No more neglecting my legs need to break that personal best by summer that's my goal.


I'm tyring some different things lately usually every two sessions on chest I switch for example two flat bench workouts, then I switch to 2 incline workouts. My last 5 workouts have been flat. I plan on doing one more for for this one doing a pyramid set for the bench so doing only 5 reps and upping the weight until failure then dropping some weight and doing max reps. So my next chest workout will look like

Pyramid Flat bench
2 Sets of Incline Dumbells

2 sets of max reps wide BW dips

and tricep exercise.

I plan on then my next 5 chest workouts sticking to incline bench press but first 4 my normal workouts and last one a pyramid scheme again seeing how that goes.

All while sticking with the four days between workouts for that body part. So I did chest Wednesday my next chest workout will be Monday.