Tension's log

[Tension]

Allright! I'm going to start a new program today and I thought that it would be wise to log it here.

It's a two-way split DC basically, but I had to do a little compromising with some of the excercises (so I won't call it DC), as I have shoulder problems (chest pressing is out for a while at least), and my current gym is a little tight on the machines. I'm going to do heavy dips rest-pausing and higher straight reps on low-pulley cable flyes (closest thing to incline pec-dec I could think of) for chest without the third exercise. So rotating just these two for my chest.

I'm (over?)thinking of rotating lateral dumbbell flyes (high reps), rear delt flyes (high reps) and dumbbell shoulder pressing. When I planned this I was thinking about shoulder health. I don't know if this is necessary or wise, but I'll see how it'll work. If you are thinking of giving me critique for this, please do!

I probably also have to get by with just seated leg curls and straight leg deadlifts for hamstrings. Rest of the plan is untouched.

I'm 23 years old student from Finland, weighing 210 pounds, 6 feet tall. I have about 8 years of dumb bodybuilding training behind me.

I'll be back with my first numbers to beat!

[Tension]

This was my first day, so I was a bit confused with weights.

Dips (11-15 rp) 20 kg -> 19 rp
Lateral dumbbell flyes (15-30 rp) 12 kg -> 45 rp
Ez-bar triceps extensions (15-30 rp) 30 kg -> 38 rp
Pull-ups (11-15 rp) 10 kg -> 15 rp
Deadlifts (6-9) + ( 9-12) 140 kg x 6, 120 kg x 12

Training felt good, no shoulder pain... I need straps.

[Tension]

Off-day. 45 minutes of cardio - bpm around 130.

[Tension]

Another first day.

Preacher curls (11-20 rp) 30 kg -> 16 rp
Pinwheel curls (10-20) 14 kg x 15
Hack-calves (10-12) 100 kg -> 10
Seated leg curls (15-30 rp) 70 kg -> 29 rp
Front squats (6-10) 80 kg x 8
+Back squats (20) 80 kg x 10, 70 kg x 10

Lost my count on toe-presses. Seems like I also lost my balls while squatting and I had to deload to finish my widowmaker. I can't believe I'm this weak. Maybe it has something to do with extreme hamstring stretches. Gotta stop whining and keep eating.

[Tension]

Off-day. 30 minutes of cardio at 140 bpm. I bought straps today and I'm anxious to see how they are going to affect my rack deads tomorrow...

[Tension]

3rd day.

Low-pulley cable flyes (20-30) 20 kg x 22
Rear delt flyes (15-30 rp) 12 kg -> 32 rp
Close grip bench (11-15 rp) 80 kg -> 15 rp
Close grip pulldowns (11-15rp) 75 kg -> 14 rp
Rackdeads (6-9)+(9-12) 160 kg x 9, 140 kg x 11

[Tension]

Did today 45 mins of cardio ~ 130 bpm

[Tension]

Yesterday was day 4.

Bb drag curls (11-20 rp) 40 kg -> 18 rp
Hammer curls (10-20) 14 kg -> 20
Leg press calves (10-12) 150 kg -> 10
SLDL (15-25) 100 kg -> 15
Hack squats (6-10)+(20) 100 kg x 8 , 50 kg x 20

Leg press that I'm using is terrible with toe presses as I have to use a block under my feet to achieve a stretch. It's very unstable so using enough weight feels dangerous. There also is no seated calf raise machine... I have to come up with something else.

Now I'm going to do some cardio, probably 20 minutes and all out.

[Tension]

Day 5.

Dips (11-15 rp) 30 kg -> 16 rp
Dumbbell shoulder press (11-15 rp) 22 kg -> 14 rp
Pushdowns (15-30 rp) 65 kg -> 23 rp
Pull-ups (11-15 rp) 10 kg -> 19 rp
Low-pulley rows (10-12) 90 kg x 11

I planned to do pull-downs but the apparatus was occupied, so I did pull-ups instead. Also my shoulder presses were weak, but didn't hurt or anything. Just haven't done them in a long time (logic: "I do enough front delts when I do chest." Feels kind of dumb now...)
Today I also perceived new stretch marks on my biceps!

[Tension]

Last friday I did day 6.

Dumbbell curls (11-20 rp) 16 kg -> 19 rp
Reverse grip cable curls (10-20) 40 kg -> 15
Seated calf raises (with a dumbbell) (10-12) 50 kg 2x10 (or something, not a useful exercise)
Seated leg curls (15-30 rp) 80 kg -> 34 rp
Leg press (6-10)+(20) 250 kg x 14, 200 kg x 30

Then I got sick.

[Tension]

Finally, after a week of getting better; day 7

Low-pulley cable flyes (20-30) 20 kg x 30
Lateral dumbbell flyes (15-30 rp) 16 kg -> 32 rp
Ez-bar triceps extensions (15-30 rp) 50 kg -> 17 rp
Front pulldowns (11-15 rp) 75 kg -> 18 rp
Deadlifts (6-9) + ( 9-12) 140 kg x 9, 130 kg x 9