8 Wonder Training Log

[Eighth Wonder]

Whats up guys and gals,

I'm starting this so I have a log of all my info to look back on and get a lil feedback along the way.

Stats:

6'0"
195 lbs.
21 y/o

Some background info on me:
I've put on about 60 pounds in the last three years, some of that due to height but also a lot of muscle gain. I used to be a skeleton skinny.

Goals:
Lose a little fat, < 10%bf
Get my squat and deadlift up
Get my BSD > 1000
Put on some serious muscle

Here's my split:

**routine changed, doing a push/pull right now. monday-push, tuesday-pull, wed-off, thursday-push, friday-pull, sat and sun-off**

[Eighth Wonder]

start this off with my workout from Monday, Ive been out of town so I haven't gotten a workout in since.

Flat bb press:
135x10
185x5
225x7
225x4
225x3

DB Incline Press
80x5
80x3
80x3

DB flys
60x6
60x4
60x4

Reverse ez curl
65x15
65x12
65x12(should have increased weight but I was in a hurry)

ab work
cable crunches
100x15
110x10
110x10

rev crunches
3x10

[Joementum]

Nice to see a journal ... I'll get mine up one of these days.

I personally wouldn't bother with the forearm work you're doing.

The exercises you're doing for them will not help with grip & your forearms are getting worked well with most upper body exercises anyway, especially deads.

If you are looking for something that will help with grip strength, grippers would be the best option (captains of crush grippers are pretty good).

[Eighth Wonder]

haha i have some captains of crush grippers actually. I have a 2 and 2.5 and I cant close the 2.5s, not even close really. Ill get there. I do the forearm exercises because its my chest day and it goes by too fast if I dont do more exercises, plus I've always worked out my forearms and I enjoy doing them, Ive gotten some nice size and cuts in them. This can probably be attributed to the deads as you said but I think the exercises help.

Ive got a question though, my desired rep range is about 5-6 right now and as you can see my first set is in that range but my 3rd set is usually around 3-4 reps. Should I increase weight If my first set is in the 5-6 range or keep doing it till all my sets are. A little confused on that

And get that journal up I'd like to see what your puttin up

[Joementum]

Originally Posted by Eighth Wonder

Ive got a question though, my desired rep range is about 5-6 right now and as you can see my first set is in that range but my 3rd set is usually around 3-4 reps. Should I increase weight If my first set is in the 5-6 range or keep doing it till all my sets are. A little confused on that

I generally don't bother upping the weight in my first set until I can comfortably get 8 reps out of it. It's normally the lightest set & is a type of "warm-up" set anyway - 8 reps is still a good rep range, anything over 10 is probably going a bit OTT.

You don't need to up the weight of every set if you are hitting your desired rep range. If you up the weight in your first set only, you're still going to be working harder in the following sets as the first set has taken more out of you.

I very seldomly up the weight for every set for a particular exercise on any given day unless I'm feeling particularly energised.

If I were you I would up the weight on your first set once you're pushing 7-8 reps & keep your last set where it is until your pushing 6 good reps out of it.
Pushing 8 on the first set is also good mentally too - you'll always hit higher if you aim higher.

[Eighth Wonder]

thanks for the input joe, I'll have to try that.

just got back from the gym, it was back day:

Deads
135x10
185x10
205 5x5

BB row
135x5
135x5
135x5

Low row
130x6
130x5
130x5

DB Curl
40x6
40x4
40x3

[Eighth Wonder]

legs are still sore from playing football so I did my shoulder/tricep day today instead, did some rope crunches again and was on the rowing machine for about 10 minutes, which exhausted me.

military press seated
95x5
135x5
150x6
150x3
150x3
^^
Pretty happy about this, i could barely put up 135 a month ago

DB lateral raise
25x5x3

Plate Raise
45x6x3

One arm DB ext
40x5
40x5

Two arm standing DB ext
70x10

CGBP
135x10
155x10
185x6
185x5
185x5

My arms are pretty caked right now

[Eighth Wonder]

Finally got my leg day in today. I was trying to do my squats as deep as possible with perfect form, i dropped a lot of weight to do this. Legs are still my definite weakness right now.

Barbell Squat
135x10
185x10
205x5x3

Zercher Squat
135x10
185x5x3

Leg Press
315x15
405x10
495x3

Good AM's
135x5x3

Hyperextensions (holding 25lb plate)
15x3

This day really tired me, had a big dinner: salmon, chicken breast, some spinach and cheese ravioli. Im stuffed but I feel great.

[Eighth Wonder]

Did my chest day today and had some low numbers. I went earlier than I normally do (around 8 am) and I must have been a little tired still.

BB Bench
135x10
185x10
230x3
225x2
225x2

Incline DB press
80x5
70x7
70x5

Incline Pec fly (machine)
85x10
100x4

DB Hammer Curl
45x10

Rev curl ez bar
75x10x2

[Chrisco915]

I must ask......how are you able to only do one exercise for Bis? Are you genetically gifted or something? Lucky bastard. LOL.

[lostboyrufio]

The exercises before curls tear em up

[Eighth Wonder]

right.

I do bis on my back day, bb rows, low rows, and pullups (or a similar variation) are usually done right before I do bis. I honestly dont even need to work them directly. I do the curls for fun lol.

[Joementum]

Originally Posted by Chrisco915

I must ask......how are you able to only do one exercise for Bis? Are you genetically gifted or something? Lucky bastard. LOL.

Exactly. All the rowing exercises hammer the bi's as well - waste of time doing too much isolation work.

[Eighth Wonder]

back day fellas, ankle finally feelin 100% = heavier deads

Deads
225x5
275x5
315x3
315x3
365 failed, Was trying to get an idea of how much i could single, grip failed.
325x2

BB row
135x10
155x6x3

Low rows
135x7x2
135x6

ez bar curls
21s with 75lbs

[jlozan84]

Originally Posted by Chrisco915

I must ask......how are you able to only do one exercise for Bis? Are you genetically gifted or something? Lucky bastard. LOL.

Because they are a small muscle group and more than one is really not necessary. The other back movements work them fine.

Wonder - move Zerchers to back day....they really are an exercise for supporting the deadlift. I'd also switch Thurs and Fri sessions so there is more recovery time between back and leg work.

[Eighth Wonder]

Everybody I know that does zerchers does them on leg day. I know they help deads but I'm using them to build power from the bottom of my squat which is my weak point right now. Since I've been doing them I feel like I can go deeper easier.

About switching thurs with friday, I was actually gonna do that anyway haha. If you notice in my log I switched them for this week and it felt a lot better. Thanks

[jlozan84]

I suppose it really doesn't matter.......but another advantage to doing them on leg day is that you are essentially working your quads twice per week.

Make sure you're doing them "bottom up".

[Eighth Wonder]

I'll try it on back day and see how it works out.

Originally Posted by jlozan84

Make sure you're doing them "bottom up".

of course

[Eighth Wonder]

Tried standing military press, haven't done it in a while.

95x5
115x5
135x6
135x3
135x3

Lat raise
25x7
25x7
25x5

Face pulls
80x10x3

DB ext (two hands)
80x5
90x5
100x5x3

CGBP
185x6
185x5
185x5

[Eighth Wonder]

my legs are crying for a workout, this weekend was an absolute ****show, I'm pissed i didnt get a workout in but damn did I have a blast, legs tomorrow