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Thread: Peters Journal

  1. #1
    Team Intense pbal17's Avatar
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    Peters Journal

    Whats up, I have just decided to try to keep a journal.

    I am 19 (20 in august) currently 6' 179lbs

    Until about mid-August (from beginning of July) I work out my chest, shoulders and tri's on one day. The next day I work out my back, bi's and legs. Then I take one day off and repeat. Each day I give each area 2 exercises containing 5 sets of 8 reps, although it varies on the exercise.

    Back, Bi's, Legs day:

    Leg extensions
    150x8
    90x8 (one leg at a time)
    180x8
    100x8 (again one leg at a time)
    150x8

    Seated Row
    120x8
    140x8
    150x8
    130x8
    110x10

    Standing Barbell Curl
    60x12
    70x10
    80x6
    80x6
    50x10

    Calf Raises
    200 lbs on a leg press machine, 5 sets of 10 extensions

    Standing Horizontal Cable Cross
    25x10
    30x10
    35x10
    35x10
    35x10

    Hammer Curls
    20x10 (I usually go low weight on these and then really squeeze at the end for 3 seconds)
    20x10
    20x10
    20x10

    that was it. today really wasn't my best workout, i had strained my arm before i went by doing some batting practice that i really should have just passed on.

    any advice, and most likely criticism, is not only accepted but appreciated

  2. #2
    Squat Heavy, Squat Often Cards's Avatar
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    Nice workout, wait till buffalo

  3. #3
    Team Intense pbal17's Avatar
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    Day 2

    Day of Rest

    To stay sharp, I did...

    Pushups
    4 sets of 25 (BW 180)

    Crunches
    til my abs burn

    Pushups with my feet raised up on a box
    4 sets of 20

    Sit ups
    just a few sets, was starting to get tired and wasnt looking to drain all my energy
    Attached Images Attached Images

  4. #4
    Team Intense pbal17's Avatar
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    Day Three - Chest, Shoulders and Tri's

    Pec Fly
    130x10
    150x10
    170x8
    190x8
    150x10

    Rope Pull Downs
    110x10
    120x10x3
    130x10

    Dumbbell Military Press
    35x10
    40x10x4

    Incline Dumbbell Press
    40x10
    45x8
    50x8
    55x8x2

    Dips with two benchs
    BW+35x10x2
    BW+45x10
    BW+60x10
    BWx20

    I superset the Dips with 8 reps of the overhead Arnold dumbbell press



    The workout was alrightttt, I discovered that this journal will be useful for me to know where I should start off, weight wise, when doing an exercise. I wasted a lot of energy on the incline dumbbell press by starting with 40s, I could handle 50s without a problem and therefore next time that will be my starting point.

    Also, I feel like im in a slump right now, kind of like an entire-body plateau because my weights aren't going up as fast as I want them to (not in exercise motion sense but in the actual mass). This journal should give me some new motivation though, I think it already has.

    The gym I go to in Syracuse was giving out these free Accelerade drinks, they are like Gatorade but with carbs and protein in them. So, since they were free I was incredibly excited to take one. After I finished the water that I brought with me, I cracked one open and took a big sip and it was sharp at first to the taste. Then, most likely the worst after taste ever hit me and nearly made me gag. It is like the drink dies and rots away in your mouth, I tried it a few more times to make sure it wasnt just an aquired taste. It isnt, the drink is gross.

    My shoulder has been hurting me, that is why my military press sucked ass by the way. I think I actually may have injured something playing baseball.

  5. #5
    Squat Heavy, Squat Often Cards's Avatar
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    Keep it up, nice numbers. your making it hard to keep up dude
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  6. #6
    Team Intense pbal17's Avatar
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    Day Three - Back, Bi's, Legs

    Calf Raises
    240 lbs on my shoulders x10x5

    Barbell Curls
    70x10 close grip short pause after each set
    70x5
    70x4
    70x3
    70x2
    70x1
    Big Pause
    70x7 wide grip
    70x6
    70x5
    70x4
    70x3
    70x2
    70x1
    Big Pause
    70x4 close grip
    70x4
    70x4wide grip
    70x4

    Reverse Pec Deck
    100x9
    100x9
    120x8
    90x8
    80x8

    Leg Extensions
    170x9
    190x9
    200x9
    210x9
    170x9

    Dumbbell Curls
    20x10 followed by 20x10 hammer curls...three sets of that

    Barbell Shrugs
    225x5
    225x5
    225x4...fail on 5

    Laying Down on Seated Row Bench Shrugs with Cable
    120xuntil i couldnt
    160x" "
    120x" "

    decent work out, my shrugs really need to improve. looking back i did way more reps on bi's then i needed to. my back needs work, i need to deadlift asap.

  7. #7
    Team Intense pbal17's Avatar
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    Rested Yesterday...today was...

    Chest Tri's Shoulders

    Lower Cables
    70x10
    80x10x4

    Military Press on the Machine
    110x10
    130x8
    110x6
    110x6
    100x8
    (super set with lateral raises)

    Tricept Pull Downs
    75x10x3
    80x10
    70x10

    Flat Bench
    135x5
    155x5
    175x3
    155x8
    155x3

    Kickbacks w/ rope on cables
    50x10
    35x10
    30x10

    Single Arm Pull Downs
    50x10
    55x10

    Dips
    BWx8x3

    ****ty workout

  8. #8
    phil 4:13 Bako Lifter's Avatar
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    Dude, what's with these workouts? You've had like two compound movements in the past three sessions...

  9. #9
    Team Intense pbal17's Avatar
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    Back Bi's and Legs

    Lat Pulls
    120x10x3
    150x5
    120x2

    [BLeg Press[/B]
    180x12
    270x10
    360x8x2
    270x12

    Preacher Curls
    (Dumbbell) 40x10
    (Barbell for the rest) 90x8x2
    100x8x2

    Calf Raises
    til they ****ing burn

    Various Curls for Biceps
    too much to remember, i take lower weight and squeeze the **** outta them

    Shrugs
    180x10x2
    270x8x3
    180x12

    Because of Bako's very true question, I practiced form for deadlifts today and I plan to work more compound movements into my workout to really increase my core strength. Tomorrow is an off day, but I am going to spend a lot of it thinking of good **** to do on monday.

  10. #10
    phil 4:13 Bako Lifter's Avatar
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    For every isolation lift, there is a compound 10x more effective.

  11. #11
    Team Intense pbal17's Avatar
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    rested yesterday

    Incline Benchpress
    135x5
    165x5
    175x4
    155x5
    155x5

    Tricep Overhead Extension
    40x10
    50x10
    60x10x3

    Lateral Raises
    20x10x5

    Upper Cable Cross
    110x10
    125x10
    140x10x3

    Pull Downs
    100x10
    110x10
    120x10x2
    110x10

    Rainbow Shoulder Press

    Note: i dont know the name of this, but you take a dumbbell, palm facing away almost like you are going to do a freeweight pec deck but then curve it up above your head so that the ending position is like the end of a dumbbell military press. if anyone knows that this exercise just destroys rotater cuffs or something, feel free to yell.
    25x10
    30x10x3

    overall, alright workout with improvements in incline. i went with my friend who changed up my entire idea of what i wanted to do, but he has a legitimate reason (injuries). for now im going to stick with his routines, ill be at school in under and a month and things will change. until then i will try to do as many compounds movements as possible but otherwise just bust my ass on whatever it is we are doing, im seeing results so not everything is wasted.

  12. #12
    Squat Heavy, Squat Often Cards's Avatar
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    damn son, 175 for incline. so much for passing me in chest exercises
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  13. #13
    Team Intense pbal17's Avatar
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    back bi's and legs

    T-Bar Rows
    90x10
    115x8x2
    115x5
    90x10

    Hammer Curls w/ Rope on Cables
    100x10
    110x10x2
    95x10
    90x10

    Leg Extensions
    180x10
    200x10
    220x10
    180x10

    Barbell Curls
    60x10
    pause
    60x5
    pause
    60x10

    60x10
    pause
    60x5
    pause
    60x5

    dropset
    80x3
    70x4
    60x5
    50x6
    40x7

    Standing Calf Raises
    260x10x2
    240x10x2
    200x15

    Shrugs
    180x10x2
    270xas many as i could do, 6-8 rangex3
    180x20

    Note: still not working in compound lifts until I go to school in Buffalo. Its not like what I am doing isnt working, I have been gaining over a pound a week and my numbers and physique are improving. These next couple weeks are just a warm up to a whole semester of getting huge.

  14. #14
    Squat Heavy, Squat Often Cards's Avatar
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    me and you are going to tear that town up....
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  15. #15
    Team Intense pbal17's Avatar
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    yes we are

  16. #16
    Team Intense pbal17's Avatar
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    today was an off day, but i had nothing to do...

    so i went to the gym but only to practice doing squats for the first time and deadlifts basically for the first time

    squats went well, i think...feels a little weird still
    on smith i did 2 sets of 90 and then 2 sets of 130 and then a final set of 90...8 reps each time

    deadlifts are tough for me bc my back just does NOT what to stay straight, i keep cheating and i know im gonna injure myself if i dont have this down so i did a few with 135 on the bar but even that wasnt working so i did just the bar forever

    i cant go to the gym tomorrow because im working 9-6 the next day...33 hour shift

  17. #17
    phil 4:13 Bako Lifter's Avatar
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    Oh noezz!!! DOn't use the smith. Not even for practice.

    And I see you did leg extensions yesterday. Those will destroy your knees.

    Nice T-bars.

  18. #18
    Senior Member Natetaco's Avatar
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    nice incline press man. you really like machines?

    and yeah stay away from leg extensions, at least the peak of the lift. **** your knees up..
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  19. #19
    Team Intense pbal17's Avatar
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    Bako: thanks for the info

    Nate thanks. i dont really like machines, ill be drifting away from them as i get going. id like to not use them at all and hopefully that will be the case in a month.

  20. #20
    Team Intense pbal17's Avatar
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    proluge: i had to work from thursday morning until friday at 6. i only got a few hours of sleep in the passenger seat on my chevy cavalier with 3 other people packed in the car. in the middle of the woods. i also was an idiot and played some one on one basketball 2-3 hours before my workout. i was tired to say the least going into this.

    Bench Press
    135x5 (WU)
    155x6
    175x5
    185x2
    190x2 PR
    205x0 FAIL =(
    i died trying that
    155x5

    Tricep Pull Down
    130x10
    140x10
    150x10x3

    Dumbbell Front Lifts
    20x10
    25x10x2
    27.5x8

    Incline Bench
    135x8x3

    Kickbacks slow with big squeeze
    12.5x10 per arm
    15x10

    Bench Dips
    BWxtil i cantx2
    BW+45x10 followed by kicking off the weight and going til i couldnt

    Short workout, I was exhausted but THRILLED by that benching. 190x2 was good, i want to get that to 5 to be really happy. i cant wait til i can put 2 plates on each side. sooooo tired, not enough sleep, ill be sleeping great tonight.

  21. #21
    SchModerator ZenMonkey's Avatar
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    yea, welcome to the squat and deadlift side of the lifting world, its amazing that some people can workout for years and never do either of these, they are god's gift to lifting. YEA DEADLIFT!! YEA SQUAT!!!
    Man, with these 2 movements you can cut your workouts way down and get bigger and stronger for it! Nice!
    Sarvamangalam!

  22. #22
    Squat Heavy, Squat Often Cards's Avatar
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    I miss my Chest and tri day, or having someone to go to the gym with, august 15th man. BTW whats with this 190 bull****. Telling me you can't bench more then me, yeaaah ok. But seriously, nice pressing, and it's 12:30 and you're not online? wtf?
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  23. #23
    Team Intense pbal17's Avatar
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    back bi's legs

    Reverse Pec Deck
    100x10
    90x10x3
    80x10

    Leg Curls
    45x10x5

    Leg Extensions
    90x10x5

    Barbell Curls
    65x8
    21's with 65lb barbell x 2
    65x8

    Seated Calf Raise
    115x10x5

    Preacher Curls
    dropped weight sets, too much too remember...4 sets of 8
    example: 70x2 pause only to change weights and then 50x6

    T-Bar Shrugs
    90xtil they burn
    115xtil they burn
    90xtil they burn

    note: still tired, got a good 9 hours of sleep, but entire body is still pretty beat so i took it fairly lightly. my works hours have cut down by 10 hours a week, so i will have more energy and i hope to see it put into these numbers. i worked 8am-6pm monday, 9-6 tues wed, 9am thursday-6pm friday...61 hours in 5 days. biggggg rest tomorrow.

    Cards: you can do 190x2 im sure of it, u just need a spotter. aug 15th. syracuse for a little first

  24. #24
    Team Intense pbal17's Avatar
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    chest tri's shoulders

    Dumbbell Flat Bench
    55x8
    65x8
    75x8
    80x8 PR
    65xFail (inbetween 10 and 15)

    Tricep Pull-Downs
    100x10
    110x10
    120x10x3

    Lateral Raises
    a bunch, just tried to burn them out

    Barbell Military Press note: i havent done these in forever, i dont know why, i just hadn't in a long time.
    95x8
    105x8
    115x8
    125x4 (i messed up where my hands were)
    125x4 (i should of gotten more)

    Tricep Overhead Extends
    100x10
    110x10
    120x10x3

    Flys
    60x10
    70x10
    80x10
    60x10

    Note: great workout, mainly because of the dumbbell press. got a great high off of it, not to mention im starving which is an amazing feeling because its just a precursor to a good feast, feast and a half.

    yeaaaaaaaaaaaaaaaaaa liftin

  25. #25
    Squat Heavy, Squat Often Cards's Avatar
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    damn son, those military presses are flying up and 80's for barbell press, WHAT!@?#
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

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