Diary - AJP

Wednesday:

Seated Barbell shoulder press: 95 X 8 X 2, 115 X 7, 135 X 5 X 2
Deadlifts: 155 X 8, 225 X 7, 275 X 6, 295 x 5 X 2
Shrugs: 225 X 7 x 2, 245 X 5 X 2
Upright Rows: 65 X 8, 85 X 6
DB shoulder front raises: 30 X 6 X 3
 
Sunday:
Flat barbell bench: 135 X 8, 155 X 7, 185 X 6, 195 X 7, 205 X 6
Incline DB bench: 65 X 8, 75 X 6, 80 X 6 X 2
Skull Crushers:....
pushdowns?

Monday:
Squats: 135 X 9, 185 X 8, 225 X 6, 275 X, 295 X 5
Deadlifts: 135 X 10, 185 X 8, 205 X 8, 225 X 7
Shrugs: 75 X 6 X 2, 85 X 6 X 2
 
Wednesday:
DB bent over rows: 65 X 9, 75 X 7, 85 X 6 X 2
Pullups: 2 sets 4 reps
Close Grip Pulldowns (V bar): 120 x 10, 150 X 6, 135 X 8 X 2
Seated Rows: 120 X 8, 140 X 6, 130 X 8
a couple face pulls
DB curls: 35 X 6 X 2, 30 X 8
 
Thursday

Flat Barbell bench: 135 X 8, 165 X 6, 185 X 6, 205 X 7...barely got that last one
Clean to Push press: 115 X 7, 125 X 6, 125 X 5
DB seated shoulder press: 40 X 10, 45 X 10, 50 X 9
Dips (bw): 12, 10, 8
DB standing overhead extensions: 65 X 9, 70 X 8, 75 X 7
 
Man I slacked on posting,

Monday:
Deadlifts: 155 X 8, 225 X 6, 295 X 5, 315 X 4, 315 X 3
DB bent over rows: 65 X 9, 75 x 7, 80 X 7 X 2
Hammer curls: 30 X 7 X 3

Today (wednesday):
Flat Bench: 135 X 10, 165 X 6, 185 X 5, 225 X 1, 225 X 1 (wanted to test it, hit it)
Squats: 135 X 10, 185 X 8, 225 X 8, 255 X 6, 315 X 3
DB seated shoulder press: 45 X 10, 50 X 8, 55 X 8 X 2
skull crushers...
 
evolution said:
Uh oh...someone's hitting some nice numbers.
Click to expand...

Haha thanks, bench was gone up but squats have gone down some, not good. I'll probably take some time off from the squats pretty soon, or at least take some time without a barbell on my back to give it a rest.
 
Thursday was off completely, this weekend may have some cardio in store, but no lifting.

Today (friday):
Some beach action, so I made do with what was available...a playground.

Dips: 5, maybe 6 sets, of 10-12 reps

Chin ups: 6 or 7 sets of 4 reps.

Pullups: 4 sets of 4 reps, 2 sets held a top position for some time

Close Grip parallel bar pullups (also known as monkey bars, except these were twisting, so I did them from the outside of the bars, if that makes sense): 4 sets of 4 reps

those are a bit out or order, dips were thrown in between all of the pullups and chinups

...I know my lats are doing alright for a while:)
 
Took some time off. I'm gonna be doing full-body stuff for a while. It will be 3 workouts (lifting) per week. Probably tuesday, thursday, saturday...for the next few weeks. In August it may be 4 days a week sometimes, depending on how the days work out.

Each workout will be about 4 - 5 compounds. I'll try to get in one upper push, upper pull, lower push, and lower pull/hip dominant exercise everytime, but some days will be different of course.

Day 1 will be 3 or 4 sets of 8, of course the last set or two may not turn out to be 8 if I can't get it.

Day 2 will be 3 X 12, again same note as before

Day 3 will be in the lower range, 4 X 6, maybe 5 X 5 sometimes, occassionally 6 X 4? possibly....

I may work in some sumo deadlifts, but I've never been a big fan of good mornings, the regular squats will be in of course. Occassionally front squats. A number of presses, pulls, rows, and all that will be in of course. I may end with isolation stuff, depending on how I feel.

This varies from what I currently do in that I want to get in some exercises from upper push, upper pull, lower push, and lower pull for most workouts.

I should try to get in more cardio as well....eww, cardio....

New diary?? Maybe...we'll see
 
Tuesday:
Chinups: 8, 7
Sumo Deadlifts: 135 X 6, 205 X 8 X 3
DB Incline press: 70 X 8, 75 X 8 X 2
Front squats: 75 X 8, 95 X 8, 115 X 8 X 2
Pulldowns: 120 X 8, 130 X 8 (closer grip), 110 x 8 (wide grip)
Hammer curls: 30 X 8 X 2
Close Grip Bench: 135 X 8, 155 X 8, 145 X 8
 
Thursday:
Squats: 135 X 6, 185 X 12, 205 X 12, 215 X 12
Flat Barbell Bench: 95 X 6, 145 X 12, 155 X 12, 160 X 12
DB bent over rows: 55 X 6, 65 X 12, 70 X 12 X 2
DB shrugs: 70 X 12, 75 X 12 X 2
Dips: 2 sets of 12
Lying extensions, db: 20 X 12 X 2
 
Saturday:

3 pullups, 3 chinups : 4 reps each set
Deadlifts: 225 X 4, 275 X 4, 295 X 4, 315 X 4, 315 X 3
DB flat bench: 65 X 6, 80 X 4, 80 X 5, 85 X 4 X 2
one set of flys
2 sets of lateral raises and front raises
 
Monday:

Squats: 135 X 4, 155 X 4, 225 X 8, 245 X 8, 255 X 8
DB bent over rows: 55 X 5, 70 X 8, 75 X 8 X 2
Military Press: 95 X 4 X 2, 115 X 8 X 3
Dips: bw X 4, with 35lbs : 8, 8, 7
Cable Curls: @50 X 8 X 3
Calf raises
 
Wednesday:

DB incline: 65 X 4, 80 X 5, 85 X 5 X 4
Deadlifts: 205 X 3, 275 X 5, 295 X 5 X 2, 295 x 4
Chin ups (bw): 5, 5, 4, 4, 4
Close grip bench: 135 X 5, 165 X 5, 155 X 5 x 2
 
AJ when you put 295 x 4 x 2 does that mean that you did a set of 4 and 2 or 2 sets of 4 or something? If so maybe you could put 2x4@295. I know thats how I did it and it doesnt matter, just makes it easier to understand.
 
jsobo119 said:
295 x 4 x 2 would read

295 four times two times

or 295 4 reps... 2 sets
Click to expand...

Yeah, exactly. 295 for 4 reps - did that for 2 sets.

Tony stop confusing me with your shenanigans!;)
 
Did some higher rep stuff yesterday and today, pushing yesterday and pulling today.

Friday was flat barbell bench, back squats, db shoulder press, and skull crushers. All straight sets. Each exercise was 3 working sets of 10 -12 reps.

Today was also 3 working sets of 10 - 12 reps. A1 and A2 (supersetted) were lat pulldowns and cable seated rows. That was pretty intense...followed by some rope face pulls, 3 straight sets of 10 -12 again. Finished with a couple curls but didn't feel those, so I just stopped.
 
Today (tuesday)

DB incline bench: 60 X 3, 70 X 3, 80 X 5, 85 X 5, 85 X 5, 85 X 5
Deadlifts: 205 X 3, 275 X 5, 295 X 5, 295 X 5, 275 X 5
DB bent over rows: 60 X 3, 70 X 3, 80 X 5, 85 X 5, 85 X 5
Leg Press: 270 X 3, 360 X 5, 410 X 5, 410 X 5, 410 x 5
Chinups: 5 sets of 4 reps
Rope pushdowns...
 
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