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PostPosted: Fri Mar 07, 2008 4:21 pm 
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Today I'll be doing dls for my legs looking forward to feeling out the weight im able to do. I'll post monday what i do today.


John Corless


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PostPosted: Mon Mar 10, 2008 10:01 am 
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I did deadlifts boy what an amazing workout. First off I was doing it wrong when a friend of mine came over and showed me the correct form. I ended up doing like 6 sets but eventually found the weight that felt right for me.

I originally started with 135lbs just to work on form it was easy so i upped it up to 185lbs that was easy too so i upped it to 225lbs that felt like i could do 12-15 times.

so i then up it to 245lbs did that about 10 tims

last set was 275 8 times

next time i do dls and the gym it will look like this

1x12 225lbs
1x10 245lbs
1x8 275lbs

By far the best workout I have ever done my lower back was cramping up but it was the best workout i have ever had. Dead Lifts rule.

also did calves and i felt that all weekend
calf raises/extensions?
1x15 170 lbs
1x12 230 lbs
1x10 270 lbs

Calves are wierd to me. Certain machines suck. I don't know.

the overall workout was short but the dead lifts are a GREAT workout


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PostPosted: Wed Mar 12, 2008 8:08 am 
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Today I went for one rep max on bench i usually don't do maxs this was i think the second time. My previous one rep max about 7 months ago was 305

warm up
1x12 empty bar
1x3 225 lbs
1x1 275 lbs surprisingly easy
1x1 305 lbs
1x1 320 lbs didnt need a spot! so i went for more
1x1 340 lbs thought my friend was a (male anatomy) and spotted me so
1x1 340 lbs slower this time but no spot

so my max on bench is 340!!! yea baby

i then added incline d bell press

1x12 reps 70lb dbell
1x10 reps 75lb dbell will have to swith to barbell soon cause my gym only goes to 75 with their d bells

and lastly machine b-flies
1x12 160 rather easy so....
1x10 205 awesome

that was it lame work out but it was max day wont do that again for another what six months?


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PostPosted: Thu Mar 13, 2008 8:55 am 
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It seems like I'm not getting enough time at the gym and I'm feeling rushed I really don't like it.

First time really working shoulders

Military press
1x12 105 lbs
1x10 125 lbs
1x4 145 lbs

It seems my shoulders are VERY weak

seated d-bell press
1x10 55 lbs
1x6 60 lbs

shrugs
1x12 75 lb dbells
1x12 75 lb dbells

dips
1x15 reps
1x10 reps

overall a very dissapointing workout


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PostPosted: Wed Mar 19, 2008 4:30 pm 
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biceps and back day what a killer no spotters no friends to lift with went fast between sweats and sweat my a$$ off

pull ups im heavy and weak as hell
1 x6 reps
1x5 reps

im going to have to do weight assisted pullups i guess

barbell rows(awesome by the way my favorite back workout)
1x12 155lbs
1x10 175lbs
1x6 195lbs i felt the last set didnt have that great form but didnt really know cause i didnt have anyone there to tell me.

lat pull downs
1x11 8 plates
1x10 9 plates
1x8 10 plates

hammer curls
1x10 40 lb d bells
1x8 45lb d bells

My arms were dead so was my grip it was crazy

last thing was
1 set of 21's with 20 lb dbells

also i did two sets of 40 count flutter kicks and two sets of 25 crunches


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PostPosted: Fri Mar 21, 2008 9:26 am 
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with no workout partners now it sucks wasnt sure when i was going to workout morning or night or right after work looks like i'll be asking for spots and the gym from people i don't know. Sad.

Legs day yesterday
I took advice from people on this site and switched up from dead lifts back to squats but i altered them it was awesome.Also without having spotters and or partners I had about a minute to a minute 30 seconds between sets

deep squats (butt almost to the ground)SMITH MACHINE
1x12 195lbs
1x10 235lbs
1x8 265lbs the weight had to be a lot lighter cause i guess im weak that low to the ground?

lunges
1x20 or ten per leg 45 lb d bell each hand
1x16 or eight per leg 50 lb d bell each hand
that was very tough i was wobbly with the 50's

leg extensions
1x12 190lbs
1x10 210lbs
1x8 230lbs

leg curls
1x12 70lbs
1x10 110lbs
1x8 130lbs

good mornings
1x10 just the barbell lower back was really tight by this point


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PostPosted: Mon Mar 24, 2008 2:15 pm 
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went to the gym on saturday trying to meet with one of my new workout partners that said they would be there. They werent so I had to have some other guy spot me on bench

Warm up bar 15 reps
1x12 225 lbs
1x10 225 lbs
1x7 225 lbs

incline dbell press no spotter

1x12 60 lbs
1x10 65 lbs
1x8 70 lbs

cable cross overs

1x10 reps 7 plates
1x18 reps 8 plates

overall horrible day no motivation got dissed by workout partner will kill legs on tuesday football game tonight


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PostPosted: Thu Mar 27, 2008 8:13 am 
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no idea what i did between saturday and wenesday. But I know what I did on wenesday.


dl just bar to get blood flowing 10 reps
1x15 225 lbs
1x12 245
1x10 265
1x7 295( couldnt get the 8th rep grip was slipping)
also went out and bought the wrist wraps for future dls

leg extensions
1x15 190lbs
1x12 230lbs
1x10 250lbs
1x8 270lbs

wanted to do calf raises couldnt due to cramping
didnt do leg curls cause dls hit the hammys pretty good

great workout loved it


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PostPosted: Tue Apr 01, 2008 11:38 am 
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fridays workout was shoulders sat sunday and monday off but monday i did hiit with football we won 30-2 by the way awesome game.

I tried something different feel like it would preserve my back and prevent injury

seated smith press

1x15 125 lbs
1x12 135 lbs
1x10 145 lbs
1x8 160 lbs

d-bell lateral raises

1x12 15 lbs
1x10 20 lbs

d-bell front raises

1x12 15 lbs
1x10 20 lbs

rear lateral raise(cable)

1x12 3 plates
1x10 4 plates
1x8 5 plates

shrugs(used the wraps love them!)

1x12 225 lbs
1x10 245 lbs
1x8 295 lbs

up right rows (cables)

1x12 10 plates
1x10 11 plates
1x8 12 plates

overall another great workout looking forward to today (tuesday) not sure if I'm doing legs or chest and tri's today will figure out when I get to the gym


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PostPosted: Thu Apr 03, 2008 11:41 am 
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i have two workouts to post they will be posted each workout by itself

legs

dep squats( smith )

1x12 225 lbs
1x10 250 lbs
1x8 270 lbs

so deep and so good love em a lot better than normal squats very intense

lunges
1x20 45 lb dbells (ten steps each way)
1x16 50 lb dbells (eight steps each way)

i then supersetted leg curls and calf raises was AMAZING

leg curl
1x12 110 lbs
calf raise
1x12 162.5 lbs
lc
1x10 130 lbs
cr
1x10 162.5 lbs
lc
1x8 150 lbs
cr
1x8 175 lbs

over all great workout i was sweaty exhuasted and fatigued loved it


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PostPosted: Thu Apr 03, 2008 11:46 am 
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day after last workout i did chest and i did 4 minutes of fast biking before so theres my awesome cardo go me!!haha

bench press
1x10 135 lbs warm up
1x11 225 lbs
1x7 245 lbs
1x3 265 lbs
did not like that will lower weight next time good sets though

incline d bell bench press

1x12 65lbs
1x10 70lbs
1x8 75lbs

decline bench press (smith)
1x12 105 lbs
1x10 195 lbs
1x8 225 lbs

cable cross overs

1x12 6 plates
1x8 7 plates
1x5 8 plates

by the last set of cable cross overs my chest was DONE haha

triceps press downs

1x12 10 plates
1x6 12 plates

overall great workout but felt i could have hit the tri's a lot more will adjust next week


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PostPosted: Fri Apr 04, 2008 12:00 pm 
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shoulders

seated overhead press (smith)

1x12 125 lbs
1x10 135 lbs
1x8 150 lbs

cable upright rows

1x15 8 plates
1x12 9 plates
1x10 11 plates

rear delt rows

1x12 2 plates
1x10 2 plates
1x8 2 plates

arnold presses

1x12 30 lb d bells
1x10 35 lb d bells
1x8 40 lb d bells

barbell shrugs

1x15 135 lbs
1x12 225 lbs
1x10 275 lbs
1x8 350 lbs

the 350 was nuts my forearm bones were hurting after that it was crazy
also with the first cable upright row i thought it was a lot heavier than it was and blasted myself in the chin with the bar. HILARIOUS haha over all amazing shoulder work out the new workout partners are great very motivational and hard working exactly what i need.


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PostPosted: Mon Apr 07, 2008 12:00 pm 
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biceps and back

preacher curls curling bar

1x12 65 lbs
1x10 85 lbs
1x8 95 lbs

pull ups

1x12 10 plates
1x10 9 plates
1x8 7 plates

hammer curls

1x10 35 lb d bells
1x8 40 lb d bells

lat pull downs

1x10 8 plates
1x10 10 plates
1x8 11 plates

rows

1x12 wide grip 10 plates
1x10 close grip 11 plates
1x8 close grip 12 plates

21's with 25 lb dbells


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PostPosted: Wed Apr 09, 2008 8:26 am 
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CHEST AND TRI'S

bench press

1x15 135 lbs warm up
1x12 225 lbs
1x7 245 lbs
1x3 275 lbs

will lower weight and up the reps next week

barbell incline bench

1x12 135 lbs
1x10 155 lbs
1x4 205 lbs

same as above will lower weight and up the reps

skull crushers

1x12 65lbs
1x10 75 lbs
1x8 95 lbs

was amazing it felt so awesome doing that

dips weight assisted 100 lbs off 12 reps
80 lbs off 8 reps

competetive diamond push ups

1 rep
2 reps
3 reps
4 reps
5 reps
on the 6 set for six reps i couldnt push past the fith great workout


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PostPosted: Thu Apr 10, 2008 11:50 am 
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legs day

dead lifts

1x15 just bar to get blood flowing
1x12 235 lbs
1x10 275 lbs
1x8 305 lbs i used the wrist straps on the last set but i forgot to do alternating grip. Wierd

leg extensions

1x12 190 lbs
1x10 230 lbs
1x8 270 lbs

lunges

1x10 steps to and fro 45 lb d-bells
1x8 steps to and fro 50 lbs d-bells

calf raises

1x12 150 lbs
1x10 162.5
1x8 187.5
not sure why they have half lb increments on the calf raise machine but i did it. Also this was the first day I was able to do calf raises after dl's since i started doing them. overall not a bad workout just feel I'm missing something. Hopefully I find out what that is soon.


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