Stronger today, than yesterday...

[Casey]

Thank you Markkk, I try my best to use common sense, and others suggestions to make my training all it can be, even though somtimes I want to do differnt, but somtimes you got to put your pride in the back seat. This will actully be my first routine I will actully be sticking to for some time.

I cant wait to get back into the gym tomorrow, and make up for my "newbie" workout yesterday!! Wow, I really felt weak yesterday..

Anyone else feel like **** when they take days off? I cant think straight, and just feel really tired.. I took most of last week off due to some shoulder/ankle/forearm problems. Just somtimes you gotta take the time off to avoid further inuries, which would end up making me take much more time off then I actully did.

[Casey]

I was sceduled to do HIIT, but instead took the day off, my lower back was pretty danm sore from the roman chair. I just realized I have been neglecting my lower back for some time.. So I hit the roman chair pretty danm hard for me... Well, the 6th (tomorrow) is Chest/Triceps, it will be a great workout, will prob hit the mid-back/biceps a bit too, since they didnt get such a good workout last time.

[Casey]

Chest/Triceps + 3 sets of curls... dunno why, prob cuz I cheated them last workout day...

Dips (4 sets) +20lbs on the last set for 10 reps.
Incline Barbell Press (3 sets) 135lbs max for 8 reps
Flat Barbell Press (3 sets) 150lbs max for 8 reps
Close-grip press (1 set) 120lbs for 12 reps
Skull crushers (4 sets) 50lbs for 12 reps
Incline flys (1 set) 30lbs for 10 reps
Flat flys (3 sets) 30lbs max for 10 reps
-DB curl (3 sets) 30lbs, 35lbs, 40lbs, for 10, 10, and 6 reps. (Woot, havnt gotten 40lbs yet.. I'm happy)

Total 22 sets, great workout lasted 1 hour and a half. To long still, need to fix that, hitting the gym with a partner so it takes longer...

Motivation/Dedication level out of 10: 9.

I cant wait for tomorrow leg day, I'm hoping to hit 180lbs on squats, last time I hit 170lbs for 6-7 reps, so it shouldnt be a problem.

Good night.

[Casey]

Legs

Squats x5, ended with 180lbs, for 8 reps. (**** ya, beat my goal)
Lunges x1, 110lbs, for 10 reps.
Calve raises x3, ended with 180lbs for 10 reps.
Leg extension x3, ended with 150lbs for 10 reps.
Leg curl x 2, 100lbs for 12 reps.


Great workout, great soreness, after it I went and saw the pirates of the carabian, great movie, there will be a 3rd.

[Casey]

both days off, on the 8th I was supposed to do deltiods/traps/forearms, but my legs are sore as hell, so I will be taking the day off. Need to fix routine, if possible.


EDIT: Title should say July 8th, and 9th...

[Casey]

Ended up taking the 10th off too, legs were still to sore to get the barbell onto my shoulders.

Today was deltiods/forearms -traps.

4 sets of BB military press, last set 110lbs for 3 reps.
2 sets of DB military, 50lbs for 10 reps.
2 sets of DB upright row, 30lbs for 12 reps.
4 sets of L-Laterals, 17lbs for 12 reps.
4 sets of front raises, 17lbs for 12 reps.
3 sets of bent-over laterals, 25lbs for 10 reps.
2 sets of bent-over rows, 50lbs for 10 reps.
3 sets wrist curls, 30lbs for 10 reps
3 sets reverse curls, 30lbs for 10 reps.

27 sets, total duration: 1 hour and 40 minutes.. (I didnt notice so much time had passed, although I wanted to passout shortly afterwards..)

All in all a great workout, great burn, cant wait to hit them again... Thursday the 13ths is back/biceps...

[Casey]

I havnt been in the gym to much latly, alot of work and other crap. I hate 10 hour work days.. then I have a 30-1 hour comute to and from work, so nonetheless I havnt slept much latly, and I am just watching my strength drop like crazy...

I before this point, have maxed my DB bench press at 6 reps with 65lbs, not 10 reps with 40lbs..

Military I have done 50lbs DB for 6 reps, now 40lbs for 8...

For pull-ups I could do about 15-20 without weight, now only 8..

And the list goes on, oh well, I'll gain it back..

Only thing that did go up, was curls now I can hit 40lbs for 6 reps.. (The only real exercise aside from push ups that I have been doing, DATA ENTRY SUCKS!!



GOAL!! -- Gain back full strength in 30 days after the 15ths, since that is my last day of work, followed by the first day of my classes.

Question- How do those of you who work, 8+ hours a day find time to hit the gym, and sleep? I am having a hard time with both, I feel very tired, all the time.

[TorontoMoFo]

dude that is a beautiful 4 day split.. i may have to try it...

[Casey]

Thanks, I spent alot of time making a bunch of differnt routines, this was my favorite, takes so danm long to get each body part on the right day. Or I'm just slow.

[Casey]

Actully there is a problem with the routine, there is only one day inbetween leg day and shoulders, so nonetheless it may be difficult for someone to get a barbell loaded onto their shoulders, I deffinitly find it hard, and sometimes impossible, which leads me to take an extra day off. You may not have a problem, specailly if you have a rack you can use.

[Casey]

Day 1 - HIIT
Day 2 - Chest/Triceps/Abs
Day 3 - Quads/Hams/Calves
Day 4 - --Pure Relaxation!!--
Day 5 - Back/Biceps/Abs
Day 6 - HIIT
Day 7 - Deltiods/Traps/Forearms/Abs



This may be better, switched day 5 and 6.

[Casey]

Alright, well, Im gunna start using my journal again... Today was chest/triceps.

BB Flat Press- 135x12, 155x9,165x7, 175x5, 185x4
BB Military Press- 75x10, 85x10, 95x9, 105x5-(Back pain, sore from yesterdays deadlifts...)
Reverse Grip Press- 95x12, 115x12, 135x8, 145x6
DB Incline Press- 45x12, 60x10, 75x4, x4.. Then for some reasion.. 16x50 (Superseted)... lol

Looking back, I have seen some alright gains sense july...

[Casey]

Leg Day!~~

Squats-135x12,x12, 185x10, 225x8, 245x8, 225x8, 205x7 (Tired as hell)

Leg Press- 90x12, 180x12, 270x12, 360x12 (Didnt count the weight of the rack.)

Machine weighted sit ups- 100x20, 130x15, 120x12, 110x10

Lower back isolation machine- 60x20, 80x15, 100x20, 100x15 (Could have done more, just had one hell of a back pump.)

Great workout, squat went up a good 20lbs! Although, I know a couple of them wernt parrallel... Leg press went up a good 50lbs.

Does anyone know the weight of the leg press rack? Or are they all differnt? I'm guessing about 45...

[Casey]

Chest/Triceps/Deltiods

BB Press-95x12,x12, 135x10, 185x4, 175x5,x4, 155x8
DB Military- 35x12, 45x10, 50x7
BB Military- 95x5 (Inner elbow pain)
DB Press- 65x6, 60x5,x7
Reverse Press- 115x8,x6, 135x9

Alright workout... No gains..
Legs are sore as hell, hard to get up the dumbbells...

[Casey]

Back day is tomorrow, so I'll post a picture of it today.

Any critiques? I think I should throw in some lat pull downs... And start doing atleast 2 sets of curls a week, you can bairly see my biceps..

[Casey]

Back/Biceps

Deadlift
185x6
205x6
205x6
205x6
205x6

Pull ups (bodyweight)
x12
x12
x6

Cable Rows
100x12
120x12
140x12
160x10

Lat Pull downs
120x12
120x10

DB curls I hate curls...
30x10
35x8
25x16

Good day, could have DLed alot more weight, but decided to take it easy and raise the weight up slowly.

[mitchcumstein]

Lookin good. I think you need to work on your lats to get that v shape going. Try adding weight when doing pullups to get around the 6 rep range. Also, hanging from the pull up bar with a wide grip for as long as you can. that extreme stretching will add width to your back.

[Casey]

Thanks Mitch! I'll start bringing my dip belt, and widden my pull up grip width, aswell some static holds on them starting next week.

I'd rep you, but I must spread more rep first..

[Cammo]

Nice going mate - your upper traps are pretty chunky!

I agree with mitch - get those lats flaring.
Barbell rows will give them thickness too (more so than cable rows).

[Casey]

Aye, thanks. I think I'll take a better picture of my lats.. I'm nearly positive I forgot to flex those... lol.

I also normally do bent over barbell row, but I felt I'd give cable rows a shot again. Got 160lbs for 8, my top on bent over row is only 13