AZN's Journal for summer 2007

D

Danger_Dave

0
This is going to be a journal of my FBW for tihs summer. I don't know if anyone will read it, but feel free to comment.

This is my workout
Day1
RDL
Chinups
Bentover Rows
Situps

Day 2
Squat or Boxsquat
Chest Press or Bench Press
Dips
Situps

Day3 break
repeat

Let me tell you (or rather remind myself) a little about my history. I had been lifting since about 7th or 8th grade, but I only really got into it and began learning my freshman year in highschool. I began to make improvements with proper technique of benchpress and other excerises however due to the lack of proper advice from real coaches I did not know proper form for many other core lifts. I didn't even know how to properly parallel squat, the only muscles I trained were my upper body muscles, not even the back muscles int he upper body. My bench press maxout went from 155 one year to 195 in 6 months. In fact, I was so imbalanced that I benched more than I could squat. Luckily, various bouts of tendonitis and a broken thumb that I stopped with the upper body training and began to do some more cardio in an effort to lose weight (I weighed 205). To skip a few steps, I learned ot do squats, my body became more balanced, and I became stronger in my upper and lower body. I also lost 35 pounds and achieved my current weight, 170. I improved my throws in shotput by 5 feet.

I began to focus more and more on lifting, only I had split my excersizes into a chest triceps deltoids day, a biceps traps forearms day, and a legs day, and I still lacked the proper deadlift knowledge and as such my back was lacking. Eventually with the help from people on this forum I decided to do a push pull routine shown above. Theres more to my story, but I got tired of writing it.

Anyway, in order to see if my gains from this workout are better than my previous one, I am going to post my workout and the weights I used each time. I'm sure no one will read this, but hey, its cool for me to look back on and the idea of having to write in this online journal every time i workout lets me actually see my gains.
 
Happy training...you're already doing well just wanting the knowledge and experience enough to be here.
 
So anyway, Heres what I did days 1 and 2 today would be my break day, day 3. All excersizes have 1 minute breaks.

I took it light the first two days to give myself a little break (I had just stopped doing my body part split)

Day1
RDL 3x10 115lbs.

Bentover rows 3x10 75lbs my form really sucked on this one, I had to go to youtube to fin some good examples, I leaned forward a bit too much.

Assisted Chinups 3x10 Theres a machine at my gym that allows me to do maybe 88 percent of my body weight instead of 100% If I did without it, I would only be able to do 1 set.

3x20

So far, it feels good. I never really focused greatly on my back so I was a bit sore afterwards. Something I did notice though is that my biceps felt as if they'd been worked out from bent over rows and chinups as much as they did when I was doing 3 kinds of curls and upright rows. Nice.


Day 2

Parallel squat 3x10 185lbs.

Dumbbell Chest Press 3x10 50lbs each hand

Assisted dips 3x10

Situps 3x25

Felt pretty good, i could only finish 9 though on my dumbbell chest press. I really wish I had my usual gym partner who's been gone for 2 weeks now. I wanna do bench.

Day3
Hang out with friends (tough workout)


So that's it. Hopefully I'll see some gains soon.

If anyone is reading this, what do you think of the 1 minute break? too little or too much? I'm kind of going for hypertrophy here.
 
DUDE!!! you are 15! OH man! I know you don't care- but let me tell you-

fitness has given me a ton of opportunities in my life.

Good on you for doing what your doing.

FF
 
Well, today is the 13th of July, I'm planning on ordering NROL and i thought, hmm alot of people told me to do FBW workouts, an these seem to be very credible people, and if I only do my push pull workout as it is, I'd only get an equivalent of 2.5 FBW a week. So today, for the hell of it, I combined my push pull to do a FBW. I also did supersets one minute break inbetween.

1a Parallel squat, 3x10 185 195 205 (I'm just going to start at 205 from now on)
1b Chest press 3x10 55lbs each hand for the first 2 sets, but I had to move down to 50lbs each hand for the last set
Short break
2a Dead lift 3x10 115 (I need to add more weight)
2b Assisted pullups 3x8 (65% body weight)
short break
3 Assisted dips 3x10 (71% body weight)
short break
4 bent over rows 3x10 85lbs.

Remind me not to do Deadlift and Pullups in the same superset, maybe do squat and pullups, deadlift and bench, dips and pullups, bent over rows. I can't wait to get NROL

So, I figure maybe do this 3x a week, or maybe i can do the pushpull split 6 days a week (equivalent to 3 fbws right?) What do you think?
 
AZN_Dave said:
Something I did notice though is that my biceps felt as if they'd been worked out from bent over rows and chinups as much as they did when I was doing 3 kinds of curls and upright rows. Nice.

Parallel squat 3x10 185lbs.

If anyone is reading this, what do you think of the 1 minute break? too little or too much? I'm kind of going for hypertrophy here.
Click to expand...

They say that a man who can deadlift 300lbs and doesnt do curls, can probably curl 80. However the guy that can curl 80lbs and doesnt deadlift, probably cant deadlift 300.

I like to go just below parallel.

60 second breaks are ok.

Push/pull, nice.
 
you like my pushpull rather than fbw? THe thing is, I'd like to be in the gym everyday, and if i do 3 push and 3 pull a week its the same as 3 fbws right? I'm not sure...

anyway, I thouht I'd add some food for thought.

I wonder if receptionists are paid to be exceptionally nice to you. To smile brightly and greet you with a hearty hello. I wonder if they're also paid to be really hot girls. I was walking out of the gym and I signed a card stating that I was there (If I sign it with 50 dates I get a free something or another) and the receptionist girl was looking pissed and talking to someone else, and I said "well, have a nice day!" and she immediately smiled perked up and said cheerfully, "cya!" if only everyone was really that happy.
 
Last edited:
Ugh, I've been sick lately (throat is killin me and i'm coughing all over the place) I can only assume this is why I was a complete pansy in the gym today that and maybe some supersetting issues.

So I did
1a Bench Press 3x8- this pissed me off so much I could barely finish my first set of 8 with 135 and had to go down to 125 which is much lower than I had done earlier.
1b Pullups 3x10- for some reason it felt as if I was working triceps in my pullups, either way, these were pretty tough too.

2a Deadlift- 3x10 125lbs this wasn't so bad I increased weight
2b dips- 3x10 meh, no difference really still using assistance

3 Parallel squat- 3x10 205lbs. 185lbs. 185lbs. I really suckedo n squat today, I couldn't even go parallel, maybe its because I left them for the end of my workout.

4 Bent over rows 3x10 85lbs. I guess this one was alright


Ahh well, improvement doesn't come in just 2 days, still I'm dissapointed, esp. about bench press. I'll never hit 200 by the end of this summer if I'm regressing in weight.

Maybe I'll go back to push pull split... I don't want to change it around anymore though.

Thoughts of the day: It really pisses me off when people don't keep promises/keep their words. But hey, what can you do?
 
If you want to be in the gym everyday, then I would split. I would split anyways but thats just me.

You squat almost 200 but deadlift only 125. Your deadlift should come up in no time then.
 
ehh? are you supposed to deadlift about as much as you squat? It'd be sweet to deadlift as much as I squat!

If you'd split anyway, and since I'd like to be in the gym everyday, I'll go back to push/pull.
 
Well I continued my FBW today, and yet again I was a puss on the Bench. It was alright though, my chemistry class at my local college (I'm in highschool this is jsut like a post secondary thing) really pissing me off. I hope the professor grades on a curve though, because I could just skip on the day of the final and still get an A.

Anyway, for the workout no supersets today because I was dead tired.
Bench I did 125 for 10 reps, 130 for 9 reps, and 125 again for like 7... Like I said, I was a puss.

Squats, 3x10 185 195 205

Chinups, instead of using the assistance machine I did a few free. I did about 5, then about 4 then I used assistance to do 10. Should I just do them without assistance now?

I tried doing shoulder press, but my left shoulder (which can pop halfway out of the socket) pretty much did pop half way out, so needless to say I stopped. My chest was hurting so I dindt' do dips either, but I did do
Tricep Pulldowns, 3x10 55lbs.

Deadlift 3x10 135 lbs.

Upright Row 3x10 85 lbs. 1 set 75 lbs. 2 sets

I'm glad at least my deadlift is increasing.

Ah well, I'm thinking about the push pull split, but lately I was wondering if that would work shoulders too much.
 
Ugh, I think my lack of sleep due to summer class is pwning my improvements. I can't seem to force myself to sleep ebfore 1130 and i wake up at 650 every morning. I hope that's enough.
 
I'm gonna have to miss lifting for today, I've got a test to study for and my tendonitis wrist is hurting me. Damn, it's a darn shame.

Here's an unrelated story
Interestingly enough, yesterday, my neighbors took me to restaurant for dinner, and the waitress asked me what I wanted to drink so I said "Mountain dew" her reply was, "sorry, we only have diet pepsi"

WTF?

Not only a peculiar statement in itself, for a restuarant to only have diet pepsi as it's drink, but everyone else at my table had ordered things like 7up, rootbeer, dr. pepper. and I dind't tihnk she could have mistaken me saying "mountain dew" for "pepsi". Anyway, I decided to just get a water, and seconds later, my neighbor's dad, who just saw someone else getting a mountain dew, and who was also thinking "wtf?" asked her again to get me a mountain dew, and she's like "of course!" and went to get me one.

ehhh?
 
I aced my final, owned a bunhc of people 10 years older than me.

I also got into the gym and hit the weights. I didn't super set anything. I don't know why.

Bench 10 8 6, 125 130 135 (quite dissapointing, last winter I had 135 145 155, but then again I weighed another 35 pounds...)

Deadlift 3x10 145 155 155

Pullups (I'm gettin weaker at these)

Squat 3x10 185 205 215

Dips same old stuff

Bent over Rows 95lbs (I moved up here)


I'll post more later, but man I'm so happy right now. I'm gonna sleep for the rest of summer, sit on my ass watch T.V. It'll be soooo gooood. Oh yeah, I'm gonna lift too.
 
There were suddenly alot of peoplea t the gym today when I went with my friend, andb ecause I was short on time, I just did a push day.

I did:
Dumbbell Chest Press 3x10 60 55 50, I'm trying to work it to 60 60 60

Squats 2x10 205 my leg felt a little funny so I stopped to do lunges.

Lunges 1x10 each leg 40 pounds in each hand.
After I did lunges, I felt fine, I sat down for ab it and when I stood up GOD DAMN my left hamstring and glute feltl ike a knife was stabbing it I ahven o idea what happened.

Tricep Pulldown 3x10

Overall a good day, I finished harry potter. Excellent ending imo.
 
My hamstring still hurt today, but it was pullday so I did some other things.
Not much

Upright Row 3x10 95 85 85lbs.
Notihng special here, did feel it in the traps though.

Had to do curls because I had no pullup bar.
DB curls (standard and hammer, half of each) 10x3 30lbs.

I wish I could've done deadlifts, but I don't want to hurt my hamstring.


I watched HP5 today, it was pretty good.
 
Push day again, I had to skip squats in order to give the hammys a rest. So pretty much I had only a chest press to do. I condescended to using a cable machine along with free weights.

Chest press. 3x10 60 60 55

Tricep Pulldown 3x10 65

Cable chest fly 3x10 30

I can't wait to do legs again.
 
Good News, my copy of The New Rules of Lifting just came. I'll be starting Hypertrophy I on saturday or sunday.
 
You must log in or register to reply here.
Back
Top