ExRx.net

Used the barbell this time around:

Flat Press: 135#x8,155#x8,175#x8,190#x7,205#x4
Incline Press: 135#x8x8
Decline Press: 135#x8x8
T-Bar Rows: 90#x10,135#x8, 160#x8, 180#x7, 210#x5
Bent-over Rows (supine grip): 135#x12x12
Cable PDs: 10x8x8

Good day overall. Tomorrow will be running, no lifting-well maybe abs.

Beautiful out today but I took the day off instead of running cause im going loco with work. I just had an idea to set some short term goals, I'm thinking by the end of April I want to be able to do this:

O-Squats - 315# (285# currently)
Flat Bench Press -115# (DBs) or 245# (BB) (95#/230# currently)
T-Bar Rows - 315# (275# currently)
Deadlift - 335# (315# currently)
Weighed Pullups - 50# (?! currently)
Military Press - 155# (135# currently)

Did a intense workout today;

Push Jerks: 135#x6, 155#x3, 165#x1.5
Front Squats: 3 sets with 135# x 10
Hamstring Single-leg Curls - 3 sets with 90# x 9
Push-ups - 3 sets of 49,40,34
Pull-ups - 1 set of 15 overhand, 1 set of 12 underhand, 1 set with interlocked grip of 10
Horizontal Pull-ups - 3 sets of 15
Dips - 3 sets of 18,15,13

There was literally 3 other people in the gym and its a huge facility so I just went from "station" to "station" and did a set and moved on, once I did one run through i waited a couple minutes and went at it again. My body felt like exploding at the end. I think I'll tweak this a little bit more.

Shoulders, Bis, Tris and Abs tomorrow!

Biked on a cycle ergometer for 45 minutes @ 150-170bpm intensity for a class, found out that my red blood cell count is 2.5% away from being illegal in cycling tournaments. Will do shoulder,bis/tris, abs workout later today, look for an edit here.

Military Press: 95#x8,115#x5,125#x3,135#x2
Shrugs: 185#x15x15x15
Upright Rows: 95#x6x7x6
DB Lateral Raises: 25#x6x6
DB Bentover Lat Raises: 22.5#x9x7

Forgot the ab workout.
Also, did some random bi and tri exercises. Here's the highlights:
Skullcrushers: 95#x5
BB Curls: 85#x7
Chin-ups (supine grip): 30 reps body weight

Okay, so clearly I didn't accomplish $h1t today, but I did do something, I tweaked my workout schedule the way I like to do things. The key to this new plan is to make sure your post-workout meal is good and that you stretch and do light cardio enough. And MOST IMPORTANTLY, do NOT go to failure because it'll stress out the CNS, just make incremental increases without totally exhausting your muscles, fatigue is not necessary for strength/muscle hypertrophy.

Monday: Lower Body (10-min warmup)

Front Squats - 6RM
Reverse Lunges - 3 sets of 6-8
Deadlifts - 4RM
One-leg Hamstring Curls - 3 sets of 6-8
DB Single-leg Calf Raises - 2 supersets

Tuesday: Upper Body

BB Bench Press: "max" out
BB Incline Press: 3 sets of 6-8
Smith Decline Press: 3 sets of 8-12
T-Bar Rows: "max" out
Weighed Pull-ups: 3 sets of 6-8
BB Upright Rows: 3 sets of 8-12

Wednesday: Shoulder & Abs

Military Press: "max" out
DB Seated Shoulder Press: 3 sets of 6-8
Cable Lateral Raises (Bent over & Upright) - 3 supersets of 8 reps
Shrugs - 6-8RM
Cable Ab Circuit - 3 sets

Thursday: Lower body (10-min warmup)

Split-stance Squats - 8RM
Walking Lunges or Farmer Walks - 3 sets
Good Mornings - 6RM
Single-leg RDLs - 3 sets
DB Single-leg Calf Raises - 2 supersets

Friday: Upper Body

DB Bench Press: "max" out
DB Incline Press: 3 sets of 6-8
Dips (weighed): 3 sets of 8-12
Supine-grip BB Bent-over Rows: "max" out
Weighed Pull-ups (underhand): 3 sets of 6-8
DB Upright Rows: 3 sets of 8-12

Saturday: Lower Body (10-min warmup)

Back Squats - 8RM
Deadlifts - 6RM
Vanity - 8 sets of anything

Sunday: Recovery/Rest

Light jog/lots of stretching.

Felt great today (my birthday), did the following in 40 minutes.

BB Bench Press: Bar warmup, 135#x10,155#x10,175#x8,190#x6,205#x4,215#x3, 225#x3
BB Incline Press: 135#x12,135#x11,135#x10
Smith Decline Press: 110?x15, 110?x15, 110?x15
T-Bar Rows: 90# warmup, 135#x15, 180#x12, 205#x8, 225#x4
Weighed Pull-ups (overhand): +10#x8, +10#x7, +10#x6
BB Upright Rows: 95#x10, 95#x9, 95#x10

Tomorrow is a shoulder and possibly abs workout(it would have to be a light one though if im doing legs on thursday). By the way, revised my plan again, will show it in previous slide.


PS

went on a 3 mile run with an all out sprint for a little over .4mi after the 2nd mile

Insomnia last night, woke up late today;

Military Press: 95#x8, 115#x6, 125#x4, 135#x3
DB Seated Shoulder Press: 50#x7,50#x8,50#x8
Cable Raises: 25#x8/8,25#x8/8
Shrugs: 135#x20, 185#x15, 225#x10
Cable Ab Circuit:80#x20

insomnia again last night but only til 3 am
today's workout went a little like this (okay so exactly like this)

Split-stance/Bulgarian Squats; 1'4" BW x 10, 1'4" 105#x8x7,2'6" BW x 10
Farmer Walks: 180#,180# (about 20m)
Good Mornings: 105#x8x7x7


Run for 3 miles with an all-out sprint for ~600m between the 2nd and 3rd mile.

great workout today, went like this;

First two exercises done in alternation (kind of supersetted-there was 45 second rest between each exercise, so about 2 minutes of "rest" between sets for the same exercise):
DB Bench Press; 65#x10,70#x8,75#x7,80#x6,85#x4,90#x3
Supine-grip BB Bentover Rows: 135#x10,150#x10,165#x8,175#x6,185#x4

Next two exercise done in alternation (same timing);
DB Incline Press; 65#x8,65#x6,65#x6
Underhand Pull-ups; +10#x8,+10x7,+10x7

Next two exercises done in alternation (same timing);
Dips: BWx15,BWx15,BWx15
DB Upright Rows: 40#x8,40#x8,40#x8

Felt good throughout the workout, it went by pretty fast too, about 40 minutes which isn't bad considering I did a total of 29 sets (in case you counted, I didn't put up my warmup sets with lighter weights on here).

Note: calves were sore today :( also.. i think ill have to start stretching my upper bod to avoid rounded shoulders and $h1t posture...sigh... on the upside... i have a $h1t of papers to do this weekend and hopefully i can vent out all that on my squats and deadlifts tomorrow.

PS
a redbull 90minutes to 60 minutes before a workout works magic for your workout, or at the very least works well as a placebo if it doesn't actually do anything physiologically that boosts your performance, however I wouldn't reccommend this for everyone-I only do it because my resting heart rate and blood pressure are always in the low 40s (HR) and 110/55 (BP) and redbull only kicks it up to the 50-60 (HR) and 125/60 (BP) range so it doesn't cause any significant excess stress with exercise for myself. I'm just assuming, I'm going to talk to a exercise physiologist about this on monday and see what he knows/thinks.

After sucking at squatting and deadlifting today because I was out til 4 last night I went and played basketball instead... for 3 hours.. fullcourt.. I'm taking tomorrow and monday off and maybe even tuesday to recover, my legs are killing me right now but those were some great games, nothing feels better than making the game winning 3-pointer two games in a row. Should've yelled "kobe" the second time..

switching things around, because that's the key with a good training program (or so i hear), I'm gonna do my upper body workout tomorrow to continue resting my legs, and tuesday I'll see how I feel, if my legs don't feel at least 90% then I'll do the shoulder/ab workout tuesday and do a more intense leg workout on weds mixing up mon/weds leg workouts (not entirely though), take off thursday or do some light running and then resume the regular routine on friday with my 2nd upper body workout

Got greedy today.

BB Bench Press; 135x10,155x10,175x8,195x4,225x3,235x1 (felt like I had 2-3 in me but I banged the damn bar into the bar holders and that killed me)
BB Incline Press; 145x8x8x8
Smith Decline Press; 105?x20x20

T-bar Rows: 90x15,135x12, 160x10, 180x8, 205x6, 225x4
OHG Pull-up: +10x9,+10x8,+10x7
BB Upright Rows: 95#x9x8

didn't feel too energized today, kinda sleepy
workout length was about... 35 minutes.

right leg still bothering me so no legs today, did a shoulder/arm workout, legs tomorrow... hopefully

DB Shoulder Press; 50#x10,55#x7,60#x5,65#x3
Cable Bent-over Lateral Raises; 3?x8,x8,x8
Cable Upright Lateral Raises; 2?x10,2?x10,2?x10
DB Bicep Curls; 40#x8x8, 35#x11
EZBB Skullcrushers; 70#x15,90#x5x5

Felt weird doing arm work again since it's been like 2 weeks since I've done it but once a week 2-3 sets seems like a good idea.

Kind of tired and weak today but I did the combined leg workout anyways;

Front Squats; 135#x15,155#x10,175#x8,185#x6
Back Squats; 185#x10, 205#x10
Deadlifts (from sticking point); 225#x8x6,275#x4
Single-leg Hamstring Curls: 90#x9x8x8
Reverse Lunges: 40#x8x8
Split-stance BB squats: 45#x8,65#x8,95#x8
Single DB Calf Raises; 50#x25,50#x25

Lousy day again, woke up at 4am and didnt fall asleep until 7am while waiting to get to class until 12, woke up went to the gym since I missed all my classes.

DB Bench: 60x10,65x10,70x8,75x6,80x6,85x4,90xCouldn't Bench it Today!
DB Incline: 65x6x6x6
Dips: BWx15x15
Underhand BB Rows: 135x15,155x10,175x8,185x5,165x8,135x12
Pullups (UH): +12.5x7,BWx10
DB Upright Rows: 40#x8x8x8

Yikes. I need to get some sleep tonight; I've got an anaerobic threshold workout for class which is going to hurt (at 8am) and then I was going to do HIT later in the day on a trail a few hundred yards away from where I live.