ExRx.net

Mood before workout = Good but a little sluggish, legs tried and stiff from my 6.5 mile run yesterday.

Squats
warmup bar x 20
225 x 5
265 x 5
305 x 3

Dead lifts
warmup bar x 15
225 x 5
275 x 4
315 x 2

Power Cleans
135 x 5
155 x 5
165 x 4

clean to front squat to overhead press jump
85 x 5
105 x 5
115 x 5

power snatch overhead squat jumps
65 x 5
75 x 5
85 x 5

Barbell curls
85 x 12
105 x 3
115 x 3
100 x 5

uni-directional balance board squats (body weight)

Physio-ball balance
on knees
standing on ball

Free moving balance board 1 legged squats
5 x body weight each leg

Mood after workout = too tired to do any more bi, tri, or core work, in a bit of a bad mood cuz of some stuff from last night and because I tweaked my low back on my last set of squats (wasn't wearing a belt).

Weight (in socks and boxers) after workout = 177.5
Body image = slightly low, feel chubby...probably from the half of a fifth of barbarosa last night.

after my workout I ended up playing basketball for an hour and a half outside.

pondering taking tomorrow off as I'm moving to total body workout sunday.

Oh I forgot to give a brief introduction of myself

21 Year old Male
6 feet tall
usually weigh somewhere between 173-183, though been fairly constant at around 177 these days.
BF% probably 10% or less (haven't actually gotten it done but I have most of the six pack)

Goals: I lift primarily for aesthetic purpouses, I was a fat kid (5 feet tall 150 lbs) and even though I'm actually quite well built by most standards I still have a poor body image because I was the fat kid. Secondary to looking good is overall health and athletic performance (I play a lot of sports recreationally).
As far as quantifiable goals: I'd like to have ~7% body fat, dunk a basketball more often than I miss (my current vert is ~34 inches) and get my big 3 lifts to respectable numbers (current bench max ~250 (want 275), current DL max ~315 x 2 (form starts degrading, I'd like to DL 400), and current squat max is probably ~330 (I'd like 375 or so).

My workouts used to be 2 hour marathon sessions 6 days a week, but I've spent the last several months educating myself on exercise and nutrition and changed my workouts so that I'm done in 75 minutes or less (hopefully less). For the last month I've been doing a 2 day split rehashed into a 4 day split by making light and heavy days. Usually goes Light chest/back/shoulder, light leg/bi/tri, heavy chest/back/shoulder, rest day (run ~4-6 miles), heavy leg/bi/tri, light chest/back/shoulders, rest (and so on). I've been seeing really good results as far as body fat reduction and have essentially reached my goal in that category and am looking to do a little more bulking so this coming week I'm going to shock my body a little bit by doing a full body workout (1 x 20 on all major muscle groups, rest <30 secs between sets) every other day. After the week is up I'm moving to a 3 day split (chest/back, shoulders/bi/tri, legs/oly lifts) that is moved to a 6 day split by utilizing light/heavy training.

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Mood before workout: Tired, didn't really want to go to the gym but didn't have anything else to do. Finished Bi/Tri/Ab work that I skipped yesterday.

Barbell Curls
95 x 5
105 x 3
115 x 3
120 x 1

(slight) Decline Tricep Complexes (skull crusher, pull over, narrow press)
90 x 3 (3 x skull, 3x pullover, 3x press)
100 x 3

Incline Dumbell Curls (alternating)
40 x 5
45 x 2

Cable pushdowns
5 x 12 (plate setting, not sure what real weight is)
5 x 14

Weighted decline sit-ups
several sets with different variations/weights

Ab roller
10 x body weight
10 x body weight + 10
5 x BW + 25

Physio Ball crunches
1 set of legs up against a wall 1 set with feet on ground

2 ball planks (really frigging tough)
2 sets

Mood after workout: slightly angry, maybe a little depressed (got a lot of random stuff floating around in my head). Back still tight/slight pain from yesterday.

Weight after workout = 175.9
Body Image = I feel great about my body today, woke up this morning in a really positive mood about my abs.

Now I'm thinking about how to best implement my 1 week body shock program that I'm starting tomorrow.

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Mood Before Workout: Good, a little Powerman 5000 and Disturbed got me ready to go.

Warm-up: 5 min jog

(rest intervals for following were as little time as it took to get set for the next ex, maybe increase to a minimum of 15 seconds)
Squats/toe raise complex 135 x 20
SDL/Shrug complex 115 x 20
Bench press to neck 115 x 20
Bent Over Rows (supine grip) 95 x 20 (easy)
Upright Rows 95 x 15 (hard)
Supine grip pull ups bw x 5 (very hard
Side bends 45 x 20
Hanging leg raise x 18

2 min jog
Stretch
2 mins 30sec sprint intervals
walk 1 min
4 seven second sprint intervals
2 mins jog
lateral plane balance squats
physio ball knee balance
physio ball standing squat balance

Mood after workout: dead tired, going to pop a protein shake and maybe shoot some hoops in the sun.

weight after workout 177.0 lbs

Body Image = neutral, I look decent, but not good.

Notes: not sure how the 6 mile run is going to treat me tomorrow, a little woried, maybe I'll find a partner for motivation.

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Mood before workout: not really excited about anything.

ran ~6-6.5 miles in just over an hour.

Mood after workout: my legs are numb and my knees hurt, need to get a little food in me and shower then enjoy the body high :).

Weight after workout: no scale

Body image: pretty good, caught sight of myself in some windows as I ran passed and my obliques are looking good.

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Mood before workout: tired, didn't want to go but forced myself

Squats/toe raise complex 135 x 20
SDL/Shrug complex 135 x 20
Bench press to neck 115 x 20
Bent Over Rows (supine grip) 115 x 20 (easy)
Upright Rows 85 x 20
Supine grip pull ups bw x 10
Side bends 45 x 20
physio ball leg rais x 20
Ab roller bw + 45 x 8

2 min warm up jog
stretch
4 10 second sprint intervals
2 30 second sprint intervals
2 10 second sprint intervals
walk 2 mins cool down

lateral plane balance squats
physio ball kneel balance
physio ball stand/squat balance (still HARD, but getting easier)

Mood after workout: dead tired, went and napped.

weight after workout: 180.9 lbs

body image after workout: poor, feeling chubby (mild depression associated with school stress has caused sleeping/eating habits to go to $h1t)

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Mood before workout: Tired but good. Lots of stress from school, too much stuff to do tonight.

Played soccer for 60 mins

Mood after workout: stress levels increasing, need to take shower, relax and hit the books.

Weight after workout: no scale.
Body image after workout: neutral to low, stress makes me feel bad about myself.

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haven't worked out the last two days...feel fat...hitting it HARD tomorrow, the gym will be my (enter explicit word here).

body image: poor, diet has gone to hell, ate 3 thick pieces of pizza, had candy last couple days, and all sorts of other bad things. Stress from school has kinda made me lose self control.

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Mood before workout: Sluggish, not lifting for a couple days kills motivation.

Warm-up bar weight squats/good morning alternates
squats
135 x 12
185 x 10
225 x 5
275 x 3
135 x 10 (butt to ground)

Dead Lifts
135 x 10
185 x 5
225 x 5
275 x 3
135 x 5

Power Cleans
135 x 10
165 x 5

Power Clean --> push press
135 x 5
155 x 4

Power Clean --> front squat --> jump press
95 x 5
95 x 5

Snatch --> overhead squat --> jump press
65 x 5
75 x 4

Barbell curls
85 x 10 (3 sets)

Tricep pushdowns
10 x 10
11 x 10
12 x 10

Physio ball leg raises
15 x 12
10 x 12
bw x 10
Flat flutter/double/hold (10 sec each)
45 degree flutter/double/hold (10 sec)
static full extension w/10 lb dumbell

2 sets x20 physio ball crunches
Ab roller 10 reps bw + 25lbs on back
Ab roller 10 reps bw
2 sets of 2 physio ball planks

lateral balance board squats
free motion balance board squats
physio ball kneels
physio ball stand/squats

1 full court game of basketball

Mood after workout: excellent, workout was intense and exactly what I needed after a couple days off.

Weight after workout: 181.0 lbs

body image after workout: mediocre, feel a little fat from taking so much time off, but the intense workout made me feel good about myself.

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Mood before workout: Good, got a lot of sleep and had some bomb protein oatmeal.

Bench / Row (supine grip) super
185 x 5 / 16 x 5
205 x 5 / 20 x 5
195 x 5 / 19 x 5
195 x 5 / 18 x 5
(double contract sets, inward push on bench)
155 x 3 / 15 x 5
(notes: would go heavier on bench if I had a spotter)

DB Incline Bench / Supine Chins super
60 x 5 / BW + 25 x 5
65 x 5 / +35 x 5
65 x 5 / +35 x 3
(65s too light, go 70s if can get full ROM, on chins use 30s for all sets)

DB flys / Shrugs super
30 x 10 / 315 x 7 (grip gave out)
30 x 8 (tried different arm angles) / 225 x 8 (bar behind body)
(above/below head flys killed but kinda felt more like a delt burn than chest)
Back extension
bw x 12
+35 x 12

Decline Situps
bw x 20
bw x 10
side declines
bw x 5 each side.

Mood after workout: good, first time on this workout, kind of like it. Only problem is jack asses changing the grip on your rows while you're doing bench.

weight after workout 180.9

Body image after workout: fair, too much poor eating has eroded a lot of my ab deffinition, rest of my body is looking pretty ripped though.

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Mood before workout: good, though some odd shoulder (feels skeletal) pain in left shoulder near omicron, maybe I slept on it wrong. Chest hella sore from yesterday so that made me happy. Had a workout partner today, which is the first time in a month or so, but my workout is more tailored for solo type action so it was a little different incorporating him.

Upright Row / barbell curl / (slight) decline pull over super
135 x 5 / 100 x 5 / 110 x 5
135 x 5 / 100 x 5 / 110 x 5
135 x 5 / 90 x 5 / 110 x 5
(do curls with 90 for all sets next time for better form)

DB shoulder press / preacher curl / lying barbell extension super
60 x 5 / 90 x 5 (outside grip) / 70 x 5
60 x 5 / 90 x 5 (inside grip) / 70 x 5
60 x 5 / 90 x 5 (inside grip) / 70 x 5
(all weights too light, move to 65 for SP, 100 for curl, 80 for extension)

(slight incline)Rear delt flys / reverse curls / form db extensions (on ball)
15 x 8 / 50 x 8 / 15 x 8
20 x 8 / 50 x 8 / 30 x 8
(reverse curls too light, move to 60, use 25 for form extensions)

Obliques
Side bends
75 x 10 foot forward / x 10 feet equal / x 10 foot back
35 x 10 plate trunk twists
25 x 10 over head trunk bends

Mood after workout: Decent, MY damn weight room was too busy, made it difficult to run through my complexes with the timing I wanted. Enjoyed having a partner, helped push me to work harder even though it didn't really mesh perfectly with workout setup. Forearms are incredibly spent for some reason (probably from lugging barbells all around the damn gym trying to find a spot to dig in and do my complexes where some jerkoff wouldn't steal my weights/bench/mirror.

Weight after workout: forgot to weigh.

Body image: since I didn't weigh I didn't take my shirt off, feel good about myself today though, have eaten well. Largest negative factor atm is my continuing problem with bicep balance (my left bicep looks like it should be on someone elses body). Working on this issue by holding a 10 second flex on the leftie whenever I think about it (to equalize all the right arm flexing I do...I'm kinda vain I guess...) and continuing my practice of starting all db arms with the left and matching with the right.

Notes: not a huge fan of a shoulder/bi/tri super, maybe do all shoulder work first and finish with bi/tri supers (if anyone reads this: comments/suggestions?)

**ADDED**
5.8 mile run approximately 7 hours after the conclusion of my first workout of the day. (may make leg/oly day tomorrow tough)

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Mood before workout: TIRED, I think I've forgotten how to fall asleep at night.

warm up
squats: bar x 10

Squat / Dead Lift Super
225 x 5 / 225 x 5 (felt a wierd popping behind knee on deads, but no other symptoms)
225 x 5 / 245 x 5
225 x 5 / 265 x 5
225 x 5 / 225 x 5
Narrow stance squats / sumo style dead lift super
135 x 10 / 135 x 10

Straight Legged Dead lift / Power clean --> push press (1 of each as a rep)
135 x 5 / 135 x 5 (start getting shoulder pain here)
135 x 5 / 135 x 3
135 x 5 / 135 x 5 (power clean only)

Power Clean --> Front Squat --> Jump Press / Snatch
85 x 5 / 85 x 5

(In 45 degree leg press machine)
Toe Press / Toe Raise
2x(360 + sled weight (not sure on that) x 10 on each)

Physio Ball leg lifts
3x (12.5 db x 12) (with static board holds after each set)

Balance Work
lateral plane balance board squats (getting easy, maybe only do after a HIIT) day
transverse plane balance board squats (really easy, don't bother with these)
Physio Ball Kneels (still decent, but should figure out how to make more difficult)
Physio Ball Stand/squats (still hella hard)

Mood after workout: still tired, after this I'm quaffing a protein shake and taking a nap (or maybe flirting with a cute girl, tough choice)

Weight after workout: 180.3 lbs

Body image: was spectacular this morning, abs sticking out lick frigging rocks, at the end of this workout though I think my core stabilization was severely compromised so abs don't look as good.

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Mood before workout: Tired but good. Lots of stress from school, too much stuff to do tonight.

Played soccer for 60 mins

Mood after workout: stress levels increasing, need to take shower, relax and hit the books. Oh, and we lost because we played a man down for 3/4 of the game.

Weight after workout: no scale.
Body image after workout: Good, random opportunity to be shirtless in front of a group of people was neat :)

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Mood before workout: good, getting towards the end of a long week. A little pressed for time.

DB Bench
70 x 12
80 x 10

Bent over rows
135 x 12 (wide grip)
155 x 12 (supine narrow)
155 x 10 (narrow)

DB lateral raises
35 x 12
25 x 12

Incline DB bench
65 x 12
75 x 8

Supine grip chins
+15 x 12
bw x 10
(wide grip behind head)
bw x 6

Alternating front DB raise
35 x 10
35 x 10

Dips
BW x 20

DB shrugs
80 x 12
80 x 12 (forward lean)

Laying lateral raises (posterior delt target)
20 x 12
20 x 12

Decline situps
+40 x 10
+40 x 10
+60 x 10

Side bends
+45 x 10 X foot front, foot side, foot back

Plate twists
45 x 10

Overhead side bends
25 x 10

Physio ball crunches
20
20
+12 x 15

Ab roller
+45 x 5
+25 x 10

2 ball planks
2 sets

Mood after workout: worn out, hella good workout, soaked a shirt with sweat.

Weight after workout: 180.0 lbs

Body image: pretty good, kinda chub chub today but have some pictures from an event last night where my tum looks hella ripped.

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Mood before workout: Great, had a good day and was all about getting a good lift in.

Squat / Dead Lift Super
185 x 10 / 185 x 10
185 x 10 / 185 x 10
(narrow stance squat / sumo stance Dead lift)
165 x 10 / 185 x 10

Straight Legged Dead / Power Clean Push Press super
145 x 10 / 135 x 10
145 x 10 / 135 x 10
145 x 10 / 135 x 10

Barbell Curls
85 x 10
95 x 10

Tricep Complex (extension, pullover, narrow press)
70 x 10
70 x 10

Preacher Curls
70 x 10
70 x 10
(far too easy)

Tricep Pushdowns
pronated grip
12 x 10
supinated grip
9 x 10

balance exercises
lateral balance board squats
physio ball kneels
physio ball stands/squats
free directional balance board single leg squats

Mood after workout: Pissed. Weight room attendant enforced the no cleans rule killing a large portion of my workout.

Weight after workout: 181.5 pounds

body image after workout: being mad makes me feel fat.

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