get big

[bmp]

3/22/12

Bench Press
5x165
5x190
5x210

Military Press
10x75
10x75
6x75
10x65
6x65

Seated Cable Row
9x140
9x140
9x140
9x140
9x140

Tricep Pushdown (position:19) supersetted w/ Cable Bicep Curl (position: 6)
12,8
1 min rest
12,8
1 min rest
12,8

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3/23/12

ATG Front Squat
5x150
5x170
4.5x195

Deadlift
10x205
*burned out

Leg Press
10x90
10x90
10x90
10x90
10x90

Rope Crunches
12x180
6x180

Seated Calf Raise
8x2plates
8x2plates
8x2plates

[bmp]

3/25/12

Military Press
3x115
3x130
3x145

Charles Poliquin Gymnast Back Routine
6,4,3,2
4,4,3,2
3.5,2.5,2.5,1.5

Bench Press
10x125
10x125
10x125
10x125
10x125

Tricep Pushdown (position:19) supersetted w/ Cable Bicep Curl (position: 6)
12,9
1 min rest
12,9
1 min rest
12,9

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7/30/12
Monday
Chest/Tris

Flat DB Press
5 x 20
20 x 8
35 x 6
50 x 3
65 x 1
80 x 1
95 x 5 [3 min]
95 x 6 [3 min]
95 x 7

Low Incline DB Press
50 x 10 [2 min]
50 x 11 [2 min]
50 x 11

Cable Crossover [highest setting, metal handles]
min x 15 [1]
20 x 15 [1]
35 x 15

Pushups
BW x 14
BW x 14
BW x 15

V-Bar Pushdown
50 x 12 [1]
50 x 12 [1]
50 x 9

DB Skullcrushers, pause/stretch at bottom
20 x 8 [2]
20 x 7 [2]
20 x 8

----

Pretty good day, pr's on pretty much everything. Been experimenting with C/B pre-workout, I'm liking it.

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7/31/12
Tuesday
Back/Bis

BW - 201.5

Wide Grip Pullup, Pause at bottom
BW x 8 [2]
BW x 9 [2]
BW x 6

Seated Chest Supported Neutral Grip Row [seat:5, chest pad:5]
110 x 10 [2 min]
110 x 11 [2 min]
110 x 12

V-Bar Pulldown (wide v-bar, not rusty)
140 x 9 [2]
140 x 9 [2]
140 x 9

Unilateral Cable Row (foam handles)
120 x 10
100 x 12
100 x 12

Cable Curl [height:6]
60 x 15 [1]
60 x 15 [1]
60 x 12

----

Decent day, pull-ups didn't go as expected though - was hoping for 8,9,9. I reached failure on my second set, and with only 2 minutes rest, I know that I just didn't recover fast enough. If I had rested 3-5 minutes, probably could've banged out more. This is why I need to work on my cardio...so I can recover faster. Also probably due to bodyweight increase. First time I've weighed >200 in over a year. I was around 182 and depleted around this time last summer. However today was my gym weight, with shoes, clothes, watch, iPod, etc. My fasted morning BW is probably more like 195-198. So net weight gain has probably been about 13 to 15 pounds. Not bad, but could have been better. Adjusting to the first year of college was...a new experience. Hopefully I can go into this year with more resolve and end up around 210 at a similar body fat percentage come summer time.

[bmp]

8/01/12
Wednesday
Shoulders

Seated DB Shoulder Press
70 x 7 [3]
70 x 7 [3]
70 x 7.5

Seated lateral raise
25 x 8 [2 min]
25 x 8 [2 min] CT stopped after rep 7
25 x 8 CT stopped after rep 5

Cable Lateral raise metal handle
15 x 8 [1]
Min x 10 [1]
Min x 10

Reverse pec fly machine [seat:1]
80 x 13 [1]
80 x 13 [1]
80 x 13

Face pulls to under chin
30 x 14 [1]
30 x 14 [1]
30 x 15

----

holy shit. jumping from 15 to 25 lb DBs on seated lateral raise made this one of the most painful workouts I have experienced lately. could barely carry my backpack home. God damn.

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TRAINING FROM PAST FEW DAYS

8/03/12
Friday
Arms

CGBP
205 x 5 [3]
205 x 5 [3]
205 x 6.5

Skullcrushers
60 x 9 [2]
60 x 9 [2]
60 x 10

Rope Pushdowns
20 x 12 [1]
20 x 10 [1]
20 x 10

Strict BB Curl
90 x 6 [3]
90 x 6 [3]
90 x 6

Hammer Curls
25 x 11 [2]
25 x 11 [2]
25 x 11

Incline DB Curl
10 x 15 [1]
10 x 15 [1]
10 x 15

-------------

8/05/12
Sunday
Legs

ATG Front Squat
215 x 4

Leg Press
180 x 9 [2]
180 x 10 [2]
180 x 11

Leg Extensions
120 x 10 [1.5]
120 x 11 [1.5]
120 x 11

Seated Calf Raise
90 x 15
115 x 8
135 x 8

*Normal form, not controlled form

-----

8/06/12
Monday
Chest/Tris

Flat DB Press
95 x 6 [3]
95 x 6 [3]
95 x 6

Incline DB Press
50 x 11 [2]
50 x 11 [2]
50 x 11

Cable Cross Over
20 x 15 [1]
20 x 15 [1]
20 x 15

Pushups
BW x 15 [2]
BW x 15 [2]
BW x 15

V-Bar Pushdowns
50 x 12 [1]
50 x 12 [1]
50 x 10

DB Skullcrushers
20 x 6 [2]
20 x 6 [2]
20 x 6

* gassed out on DB skull crushers

----

8/07/12
Tuesday
Back/Bis

BW: ~198

Wide Grip Pullups
BW x 8 [2]
Bw x 8 [2]
BW x 8

Seated Chest Supported Row [5;5]
120 x 8 [2]
120 x 8 [2]
120 x 8

V-Bar Pulldown [wide handle]
140 x 9 [2]
140 x 9 [2]
140 x 10

DB Rows
50 x 10 [2]
50 x 10 [2]
50 x 15

Cable Curl [6]
60 x 13 [1]
60 x 13 [1]
60 x 10

Some Misc. curling

[bmp]

8/08/12
Wednesday
Shoulders

Seated DB Shoulder Press
70 x 7 [3]
70 x 7 [3]
70 x 8

Seated DB lateral raise
25 x 8 [2 min]
25 x 8 [2 min]
25 x 9 CT stopped after rep 6

Cable Lateral raise metal handle
Min x 14 [1]
Min x 14 [1]
Min x 14

Reverse pec fly machine [seat:1]
80 x 14 [1]
80 x 14 [1]
80 x 14

Face pulls to under chin
40 x 12 [1]
40 x 10 [1]
40 x 10

----

Good session. I've really been hitting my lateral and rear delts well recently. The key is sacrificing weight for form and isolating the deltoids by keeping constant tension on them.
Front delts get hit just fine if you have some type of overhead pressing and/or pressing exercises on your chest or arms day.

[bmp]

TRAINING FROM PAST FEW DAYS

8/10/12
Friday
Arms

CGBP
205 x 5 [3]
205 x 6 [3]
205 x 6

Skullcrushers
60 x 9 [2]
60 x 10 [2]
60 x 6

Rope Pushdowns
min x ?? [1]
min x ?? [1]
min x ??

Strict BB Curl
90 x 6 [3]
90 x 6 [3]
90 x 6

Hammer Curls
30 x ?? [2]
25 x ?? [2]
25 x ??

Incline DB Curl
15 x 12 [1]
15 x 12 [1]
15 x 12

-------------

8/11/12
Saturday
Legs/Traps

Seated Calf Raise
90 x warmup
135 x 9
160 x 7

fairly controlled form

Hacksquat Standing Calves
8 plates/side + 2 plates on top x 10
8 plates/side + 2 plates on top x 10 [2]

Hacksquat Standing Shrugs
8 plates/side x 10
8 plates/side x 10 [2]

Leg Extensions
120 x 11 [1.5]
120 x 11 [1.5]
120 x 11

Leg Curl
170 x warmup
200 x 6
150 x 10

Leg Press
90 x 10 [2]
90 x 10 [2]
90 x 10 [2]

Misc. Standing Calve Raise Machine
?? x ?? for about 3 sets lol

-----

8/13/12
Monday
Chest/Tris

Flat DB Press
55 x 10 [2]
55 x 12 [2]
55 x 15 [2]
55 x 15 [2]

real nice form, constant tension

Incline Smith
50 x 12 [2]
50 x 15 [2]
50 x 20

Flat Flyes
20 x 12 [1]
20 x 12 [1]
20 x 12

Pushups
BW x 15 [2]
BW x 15 [2]
BW x 20

Pushdowns w Triceps Handle
30 x reps [2]
30 x reps [2]
30 x reps [2]

DB Skullcrushers
20 x 6 [2]
20 x 6 [2]
20 x 6

----

8/14/12
Tuesday
Back/Bis

BW: ~199.5

Wide Grip Pullups
BW x 8 [2]
Bw x 8 [2]
BW x 6

fixed my form on these. Flexed abs while pulling to stay in more vertical plane. Constant tension

Seated Chest Supported Incline DB Row
30 x 10 [2]
30 x 10 [2]
30 x 10

V-Bar Pulldown
90 x 10 [2]
90 x 10 [2]
90 x 10

DB Rows
55 x 12 [2]
55 x 12 [2]
55 x 12

Perfect form

Alt. DB curling w the 30's

-----------

All training starting Monday has been at home.

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8/15/12
Wednesday
Shoulders

Seated DB Shoulder Press
55 x 12 [2]
55 x 12 [2]
55 x 6

*all constant tension reps. Home gym only has 55 lb dumbbells so decided to go for more of a high volume day. was gonna do 4 sets but burnt out surprisingly quickly. constant tension destroys the muscle quickly..

Seated DB lateral raise
21 x 8 [2 min]
21 x 10 [2 min]
21 x 12

CT reps..

Rear Delt DB Raise, forehead resting on 90 degree seated military press bench
7's x a lot
7's x a lot
7's x a lot

1 min rest in between^

Standing lateral raise
7's x a lot
7's x a lot
7's x a lot

Very basic session. Might add more rear felt work next week, idk. Still hit them shoulders hard though

[bmp]

haven't updated in a while, but still been lifting. changed from 5d/week to 4d/week

new split

back/bi
chest/shoulder/tri
leg/calves/abs
bi/tri/forearms

[bmp]

Monday
9/10/12

Back/Bi's

BW: 196.2

Wide Grip Pullups
BW x 8 [2]
BW x 8 [2]
BW x 8

DB Rows (strapped)
85 x 9 [2]
85 x 9 [2]
85 x 9

Rusty V-Bar Pulldowns
140 x 9 [2]
140 x 9 [2]
140 x 9 (rest-pause after about rep 6 or so)

Kneeling Cable Pullover w Rope Attachment
70 x 10 [2]
70 x ?? [2]
70 x ?? [2]

*might bump up to 80 next week now that my form has gotten better

Rack Deadlift
315 x 8 [Auto]
315 x 8 [Auto]
225 x a lot

Hammer Curls
35 x 10 [Auto]
30 x 8?

----

Kick ass session. Gotta remember to hang from a pull-up bar for time at the end of my workout but other than that feeling pretty good. I start auto regulating my rest intervals and also sometimes the load of the exercise by the time I'm at rack deadlifts because I'm usually pretty shot by that point.

[bmp]

9/11/12
Tuesday
Chest/Shoulders/Tris

Low Incline DB Press
80 x 8 [3] *CT
80 x 8 [3] *CT
80 x 7 *CT until rep 6

Incline BB Press

135 x 6
135 x 6

*still trying to get form down on these

DB Twist Press
55 x 8 [2]
55 x 6 [2]
50 x 7

Seated DB Lateral Raise
25 x 8 [2] *CT
25 x 8 [2] *CT
25 x 8 *CT until rep 6

Reverse Pec Fly Machine (rear delts) [seat position: 1]
100 x 17 [2] *CT
50 x 12 [2]

Pushdowns w Rope
20 x 12 [.5]
20 x 12 [.5]
20 x 12 [.5]
20 x 12

DB Skullcrushers
20 x 8 [1-1.5]
20 x 8 [1-1.5]
20 x 6

[bmp]

9/12/12
Wednesday
Legs/Calves/Abs

ATG Front Squat
225 x 2

Trap Bar Deadlift
225 x 8
275 x 3
315 x 8
*easy but didn't wanna fatigue lower back. just wanted to get a feel for em, first time doing em. will probably start at 315 next week and pyramid up to a set of 6 or something

Seated Calve Raise Drop Set
3plates+25 x 7
3 plates x 12
2 plates x 15
1 plate x failure

Lying Hamstring Curl
stack x 8
stack x 6

Seated Leg Extensions
120 x 12+
120 x 12+
120 x 12+

Ab Pulldown
Stack x 4
150 x 12+

-------------------

Solid session. Have been stuck at 225 x 2 reps ATG Front squat for a while now though...previous PR was 215 x 5 reps. Hopefully next week I smoke it! Just didn't have it in me today, one of those days...

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9/13/12
Thursday
Triceps/Biceps

CGBP
205 x 5
205 x 5
205 x 5.5
*ambivalent about this. PR is 5,5,7....but form may have been better today. So really no real regression or progression. I've been off creatine/beta alanine for like a month though now, I'm thinking my pressing strength will bump up a bit after going back on. Otherwise I may switch to a new exercise

Strict BB Curl
100 x 5
100 x 5
100 x 5

V-bar Pushdowns in Pullup Station supersetted w/ DB Hammer Curls [30-45 s rest b/w ss]
100 x 12
100 x 12
100 x 12
100 x 12

35 x 10
35 x 10
35 x 8
35 x 6

Preacher Curl supersetted w/ lying DB tri ext
bar+10's x ??
bar+10's x ??
bar+10's x ??

20 x 8
20 x 8
20 x 8+