Phate's Journal
- Thread starter Phate89
- Start date
Well Im not saying catergorically that you should do a split, but in my personal experience I have had much better (even as a beginner) results off of a upper lower split. I personally feel that I get a bit more volume out of the upper lower doing it 4 x week. Full body workouts can be very over rated depending on the person.
I think my body is seeing positive results, or thats just the creatine dissulusion. And I don't want my entire workout all over again, i'd rather stick to this for a couple more months and see how far I've come. If i'm not making progress then I will try the lower/buddy split, but for now I think I should stick to this and see it out instead of coming up with a new workout plan every month.
Thanks for your input, i will remember your advice in the future
Thanks for your input, i will remember your advice in the future
Sweet as, just keep in mind that countless studies have shown that testosterone response and cortisol release have been shown to go into a negative ballance after 8 weeks on a training program without variance. I would definately make a change after three months.
Good luck with the training
Good luck with the training
The equipment I have now works fine with my routine and I don't need to buy anything else than more weights.
I'll put my goal in there next week after I do the dead lift with my new weights a couple sessions and see what my goal should be
Congrats on the new weights, PHATE!
Okay you have new weights, now what rep ranges are you thinking about?
Apply appropriate stress BABY!
PHATE has new WEIGHT to build better personal real ESTATE!
HEHEHEHE
ROCK ON!
Best wishes,
Chillen
yo. Not sure how many sets i'm going to do but im going to estimate how much I think i can do with the weight and then work from there.
I'm gonna use all 100lb weights on the dead lift..my rows were before at 60lb i'll increase that to 80lb, and i will try to use the 100lb to squat
I'll try 4 sets, 6 reps
Today has been a GREAT day!!!
Front Squats
1 sets, 6 reps[100lb]
3 sets, 8 reps[80lb]
I tried doing 100lb squats, and I could them but the thing was that my arms/wrists couldnt support all that weight while i was squatting.
If i was using a machine, i could squat WAY more than 100lb because I don't have to worry about keeping the weight up with my arms. When i was doing the 100lb squats my wrists started hurting and bending back and I realized that I will have to deduct it to 80lb and work my way up slowly so i can strengthen my arms/wrists at an equal pace. But it was still a success, since I upped the weight on my squats.
Barbell Row[80lb]
4 sets, 8 reps
Started struggling on the last 2 sets near the end.
My lower back also started hurting even though my back was straight and form generally good, I think it was just because my back was thrown off balance with the increase of weights.
Weighted Push ups[30lb]
1 set, 20 reps
1 set, 15 reps
1 set, 10 reps
First night doing 30lb weighted push ups ( previously was doing 3x20 with 20lb weights)
And I didn't expect myself to do even 2 sets of 20 . But now I know to keep progressing past these reps.
Pull ups
1 set, 6 reps
1 set, 4.5 reps
1 set, 3.5 reps
1 set, 3 reps
Haven't done normal pull ups in a while, usually just focused on chins. First night of incorporating chin/pull variations into every session
Standing tricep extensions[60lb] ( used to be 40)
3, sets 5 reps
Weighted Crunches[20lb]
3 sets, 25 reps
I think tonight was a great workout, I put a good amount of stress on my body and during the workout there were actually sweat drops dripping down my face which means I am pushing my body even further. I increased the weights on most of my workouts and established goals for the future.
Cardio
In the early afternoon I did a 15 minute HIIT/High intensity jump skipping session where I would jump skip as fast and as much as i can for 50-60 second and then rest for 60 seconds and repeat.
Nutrition
2 cans of chunk lite tuna
4 pieces of whole wheat bread
2 small apples
half a can of kidney beans
1 cup of melons
1 pita bread
1/4th cup of almonds
4 large chicken boiled drum sticks
I am at ABOUT 1774, still 200-300 calories short but I got the rest of the night to get that easily...
AND..... 187 grams of protein!??!?!?!
Oh my God...jeez...you guys were right about eating throughout the day..protein piled up out of nowhere...but I don't eat 2 cans of tuna a day ( though maybe I should LOL )
-----
OVER ALL today was an EXCELLLENT day I was able to do HIIT in the early afternoon, a great workout in the evening, and I feel like I had a good nutritional day and am ecstatic i am at 187 grams of protein...I felt so happy after working out that I put on some techno/trance, turned up the volume to the MAX, and started dancing and flexing in the shower! LOL
Front Squats
1 sets, 6 reps[100lb]
3 sets, 8 reps[80lb]
I tried doing 100lb squats, and I could them but the thing was that my arms/wrists couldnt support all that weight while i was squatting.
If i was using a machine, i could squat WAY more than 100lb because I don't have to worry about keeping the weight up with my arms. When i was doing the 100lb squats my wrists started hurting and bending back and I realized that I will have to deduct it to 80lb and work my way up slowly so i can strengthen my arms/wrists at an equal pace. But it was still a success, since I upped the weight on my squats.
Barbell Row[80lb]
4 sets, 8 reps
Started struggling on the last 2 sets near the end.
My lower back also started hurting even though my back was straight and form generally good, I think it was just because my back was thrown off balance with the increase of weights.
Weighted Push ups[30lb]
1 set, 20 reps
1 set, 15 reps
1 set, 10 reps
First night doing 30lb weighted push ups ( previously was doing 3x20 with 20lb weights)
And I didn't expect myself to do even 2 sets of 20 . But now I know to keep progressing past these reps.
Pull ups
1 set, 6 reps
1 set, 4.5 reps
1 set, 3.5 reps
1 set, 3 reps
Haven't done normal pull ups in a while, usually just focused on chins. First night of incorporating chin/pull variations into every session
Standing tricep extensions[60lb] ( used to be 40)
3, sets 5 reps
Weighted Crunches[20lb]
3 sets, 25 reps
I think tonight was a great workout, I put a good amount of stress on my body and during the workout there were actually sweat drops dripping down my face which means I am pushing my body even further. I increased the weights on most of my workouts and established goals for the future.
Cardio
In the early afternoon I did a 15 minute HIIT/High intensity jump skipping session where I would jump skip as fast and as much as i can for 50-60 second and then rest for 60 seconds and repeat.
Nutrition
2 cans of chunk lite tuna
4 pieces of whole wheat bread
2 small apples
half a can of kidney beans
1 cup of melons
1 pita bread
1/4th cup of almonds
4 large chicken boiled drum sticks
I am at ABOUT 1774, still 200-300 calories short but I got the rest of the night to get that easily...
AND..... 187 grams of protein!??!?!?!
Oh my God...jeez...you guys were right about eating throughout the day..protein piled up out of nowhere...but I don't eat 2 cans of tuna a day ( though maybe I should LOL )
-----
OVER ALL today was an EXCELLLENT day I was able to do HIIT in the early afternoon, a great workout in the evening, and I feel like I had a good nutritional day and am ecstatic i am at 187 grams of protein...I felt so happy after working out that I put on some techno/trance, turned up the volume to the MAX, and started dancing and flexing in the shower! LOL
How do you get the weight on your shoulders? The weight should rest on your shoulders, not your wrists. This means your elbows should be higher and your hands are more like tertiary stabalizers. Often you will see people front squatting with only several fingers touching the bar. This is because the shelf they create with their shoulders and angle of their arms allows subsequent stabilization.
Some say that people need more arm development to make this comfortable, especially in the deltoids. Bull****. If little Russian and Chinese girls can do it, anyone can. lawlz, srsly. It's all about the angle you put your arms.
I don't have a squat rack so I had to pick up the weight and place it on my upper chest with my wrists holding it up. Wouldn't that be alot of weight to put on the shoulders?
Hey, I've haven't posted in your journal yet, so I though I would today.
Keep up the good work, it looks like you're doing a good job.
Just keep those goals in mind and don't give up!
Keep up the good work, it looks like you're doing a good job.
Just keep those goals in mind and don't give up!
Better shoulders than wrists.
It's a shame you don't have a rack or I'd have suggested trying BB style front squats rather than olympic. A clean and front squat is a great combination though
Dont you put the weight on your shoulders when you do a back squat?
When I first started front squatting, I was trying to do what you were doing and my arms gave out before my legs. I relooked at it and now I really only use 2-3 fingers to hold the bar.
yes i used to do back squats, but i cant do back squats with this amount of weight because its too dangerous for me to try and lift the bar over my head and unto my shoulder, and after the set over my head and unto the floor.
I will look at some front squat videos and see how they do it..