Blueice's Training Log

[Blueice]

Just moved from a 3 day split to working out 5 days, starting today. Every week a new muscle group will be hit twice a week. Almost all my leg workouts will with light weight, I tore my meniscus during football season. It's decently healed up but doctor's orders not to go heavy (I'm also a cadet, so if I screw my knee up I could lose my free ride for college which makes me paranoid )

My stats are as follows:
Height: 5' 7"
Weight: 161 lbs

Bench: 225
Dead: 305
Squat: 275

BSD will be updated soon.

Monday

Bench Press 4X8,8,6,6 (180,180,190,190)
DB Press 3X8 (60,60,60)
Incline DB Press 3X8 (55,55,55)
Incline DB flys 3X8 (35,35,35)
Push ups 1x failure

Overhead tri. ext. 3x12 w/ rope (60,60,60)
Lying tri. ext. 3x10 w/ rope (70,70,70)
Bodyweight Dips 3X failure

[Blueice]

Back and Bi's today, still getting used to the new schedule.

Wide grip pull ups 3X failure
Bent Over BB row 3x8 (150,150,150)
Deads 3x5,3,2 (275,295,305)
Seated Row 3x10 (100, 115, 120)
Straight Arm Pull downs 3x12 (50,50,50)

BB Curl 3x8 (55,55,55)
Preacher curl, one arm (25, 25, 25)..the weights on the machine have no labels, so I can only really guess as to how much each one ways.
Incline DB curl 3x12 (25,25,25)

I babied myself on the BB rows, probably could have hit the Seated Row a bit harder, too. Then again I'm not tired now, and was then, so of course I feel like I could have gone harder. Going to pick up the rows next back day.

[Blueice]

Shoulders/traps/abs

Military Press 3x8 (125,125,125)
Upright Rows 3x10 (85,85,85)
Lateral Raise 3x12 (15,15,20)
Bent Over Lat. Raises 3x15 (15,15,15)

BB Shrugs 3x8 (175,175,175)
DB Shrug 2x10 (65,65,65)

Leg Raises 3x failure
Crunches 3x failure

Was a pretty decent day, shoulders were really hurting during the raises. Leg day tomorrow.

[Blueice]

Legs..light day, knee has fluid in it.

Parallel Squats, last set was ATG 3x8 (225,225, 175)
Leg Press 3x10 (270,270,270)
Lunges 3x12 (155,155,155)
RDLs 3x10 (175,175,175) Back was really tight while doing these.
Leg Curl 3x15 (40,40,40)
Standing BB Calf Raises 3x12 (205,205,205)