Diary - AJP

tonymcclellan said:
Ya I've been doing BB flat and incline singles. Then its dips, but I dont do any direct tricep work...yet.

What are your stats AJ? Those numbers are killing mine!
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I don't know body fat, but I'm 5'8, and when I checked my weight a couple of days ago I was 178.

Why are you not doing any direct tricep work tony? I have been loving the barbell skull crushers, I use to hate skull crushers, but they feel much better with a barbell.
 
I just havent had the time to put them in. Im only going twice a week now, but I hope to be going four times soon. I am gonna do a push/pull rest repeat routine since I have a new job and more time. I havent worked out the routine yet, but its gonna be a killer.

5'8 and 178, damn your lifting a hell of a good amount than!
 
tonymcclellan said:
I just havent had the time to put them in. Im only going twice a week now, but I hope to be going four times soon. I am gonna do a push/pull rest repeat routine since I have a new job and more time. I havent worked out the routine yet, but its gonna be a killer.

5'8 and 178, damn your lifting a hell of a good amount than!
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Haha, thanks, is it gonna be a full body push/pull? So squats on push and deads on pull too?
 
Tuesday:

DB Shoulder Press: 45 X 8, 55 X 6, 60 X 6, 65 X 6, 65 X 5

DB Incline Press: 70 X 8, 70 X 7, 80 X 7, 85 X 6 X 2

Barbell Skull Crushers: 45 x 8, 65 X 8, 60 X 6 X 2

Pushdowns: @8 X 8, 7, 7
 
AJP said:
Haha, thanks, is it gonna be a full body push/pull? So squats on push and deads on pull too?
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Dam right! Thats kind of what I am doing now, but only two days. I wanna go four days with different push and pull exercises on those different days. Just havent figured out which ones.
 
Wednesday off completely, today...pull work

Pullups: 4 sets of 4 reps
Pulldowns: 8, 8, just went to finish those off

DB bent over rows: 70 X 8, 75 X 7, 80 X 7, 85 X 6

DB Shrugs: 75 X 6, 80 X 6, 85 X 5 X 3

Face Pulls: 4 sets

Preacher Curls: 55 X 8, 65 X 6, 55 X 7

Straight Bar Curls: 60 X 8, 70 x 8 X 2

gonna take a week off...
 
Went for a run, was around 30 minutes or so. My left tendon, which was wrapped, gave me a little trouble. I ended up just walking toward the end and took the wrap off...and the top of my foot hurt, but it was just because of the wrap.
 
Ugh I hate not lifting.

Dide some core and ab work...stretches, 2 leg raises held for a 1:15, 1:30, 2 planks held for 1:30 each time, some vertical leg hip raises but laying down, some crunches ended with top position held, stretches
 
Pullups: 6 sets, 4 reps each.

Deadlifts: 185 X 6, 225 X 5, 295 X 5, 315 X 4, 315 X 3

Pendlay Rows: 125 X 8, 135 X 6 X 2

Shrugs: 245 X 6 X 4

Seated Rows: @11.5 X 8 x 2

Hammer curls: 32.5 X 5

DB preachers: 25 X 8, 20 X 8 X 2
 
Friday:

Squats: 135 X 8, 205 X 6, 245 X 6, 295 X 5, 315 X 5, 325 x 4

205 X 6 X 2* each rep seated, for a couple seconds

Leg Press: 360 X 10, 410 X 6, 360 X 8

Leg extensions...

Two planks...for 1:15 each
 
Pullups: 2 sets of 6-7
DB shoulder press: 45 X 8, 50 X 7, 60 X 6 X 2, 65 X 7

DB bent over row: 70 X 8, 80 x 7, 85 x 6
Incline DB press: 65 X 8, 75 X 8, 80 X 6

Seated rows: 6 sets, two grips/types : 10, 8, 6: 8, 6, 5
Pushdowns: 3 sets curved bar, 3 sets with rope: 8, 6, 6: 7, 6, 5
 
Tuesday:

Flat Bench: 115 X 12, 175 X 9, 185 X 8, 180 X 8
Pullups (bw): 8, 6, 4
Deadlifts: 195 X 10, 215 X 8 X 2, 225 X 8
Shrugs: 225 X 7 x 3
Close Grip bench: 115 X 12, 135 X 8, 115 X 10
 
Thursday:
Flat Bench: 145 X 10, 175 X 6, 185 X 6, 195 X 5
Barbell Hack squats: 125 X 8 X 2, 175 X 6 x 2
Clean to push press: 125 X 6 X 2, 135 X 6 X 2
Pendlay rows: 125 X 8, 135 X 6, 155 X 6 X 2
Barbell Lunges: 95 X a lot, 105 X 6
Straight bar curls: 75 X 8, 7, 6
Skull Crushers: 75 X 6, 65 X 8 X 2
 
Monday:

Incline Bench: 115 X 10, 155 X 8, 175 X 7, 185 x 6
DB shoulder press: 45 X 8, 55 X 6, 60 X 6
Squats: 225 X 8, 275 X 6 x 3
Leg Press: 360 X 6, 410 X 6 X 2
DB flat bench: 65 X 8, 75 x 6, 80 X 6
skull crushers: 60 X 9, 60 x 7, 50 X 7
...a plethora of pushdowns with rope and straight bar....
 
Phew, forgot to update lately, I'm gonna start a full body 3 times a week soon...not yet

Today (Monday):
Squats: 185 X 9, 225 X 7, 275 X 6, 295 X 6, 295 X 7
Leg Press: 360 X 8, 410 X 7, 430 X 7, 450 X 6
Chin ups: 6 sets 4 reps
Pendlay rows: 115 X 8, 135 X 6 X 2
Seated Rows: @10 X 8, @12 X 7, @ 14 X 7
 
Eh, well, kinda, but I meant full body in that I'll hit everything during every workout. I don't have any upper push or lower pull/hip dominant in that workout
 
Wednesday:

Flat BB bench: 135 X 10, 155 X 8, 185 X 8, 195 X 6, 195 x 5
DB Incline Bench: 60 X 10, 75 X 8, 80 X 6, 85 X 6

Deadlifts: 165 X 8, 215 X 7, 265 X 5, 315 X 3 X 2
Shrugs: 185 X 8, 225 X 6 X 2, 245 X 6 X 2
Dips: BW, 12, 10, 8
 
Friday:
stretches....
DB seated shoulder press: 30 X 8, 55 x 8, 60 X 8, 65 X 6 X 2
Upright Rows (wide grip): 50 X 8, 60 X 8, 70 X 7, 80 X 6
Straight bar curls: 60 X 9 X 2, 70 X 7 x 2
Skull Crushers: 50 X 10, 60 x 8, 70 X 6, 65 X 8
Rope Pushdowns and straight bar pushdowns
 
Sunday:
Chinups: 5 sets 4 reps
Pullups 2 sets a few reps
Squats: 135 X 10, 185 X 7, 225 X 6, 275 X 6, 295 X 5
Leg Press: 360 X 10, 410 X 7 X 2
DB bent over rows: 65 X 10, 75 X 8, 80 X 6 X 2


Monday:
Flat Barbell Bench: 135 X 10, 155 X 8, 185 X 7, 195 X 6 X 2
DB incline: 65 X 10, 75 X 7, 80 X 6 X 2
Flat flies: 40 X 10, 45 X 8
Skull Crushers: 50 X 10, 60 X 7 X 2
 
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