ExRx.net

This is my first entry to my Journal Discussion, If you have any comments or criticism please feel free to speak your mind (within reason) I will take all sensible advice and constructive criticism to mind. Have fun and train hard and smart.

Until next time, A. Moss.

If your grip is failing get chalk and straps.

Chalk is amazing, and just smelling the dust will add 15lbs to your total.

Straps are a great tool, because most people can row/shrug more than they can hold. Straps allow you to add more stimulus to your back, while not having to worry about holding it. Great tool for you to use.

Lol, your joking right?

no.


















Dry hands allow you to hold more weight, and I bet you can pull more than you can hold.

Okay, but how does just SMELLING it add 15 pounds? that seem like it would be bad for your lungs and over time drop your wieght.

It's physiological. Everybody has 15lbs extra they don't know about yet. It's getting psyched up that makes the difference. It's not really the smell but what you associate the smell with that matters. Go visit a real powerlifting gym, or any gym where professional athletes train and breathe in the atmosphere.

That's why gymnasts are so built. Chalk...

So your saying that the smell of chalk excites them and gets there adrenaline flowing and that helps them get more weight?

Hey, I'm going post my new workout on here a couple of min. let me know what you think.

Monday - Workout A (Main Muscles Worked - Pecs, Triceps):


Main Body Part Exercise Sets Reps Rest
Pecs Incline Barbell Bench Press 4 15, 8, 8, 6 60-90 sec
Pecs Flat Barbell Bench Press 4 15, 8, 8, 6 60-90 sec
Pecs Dip 4 15, 8, 8, 6 60-90 sec
Pecs Barbell Pullover 4 15, 8, 8, 6 60-90 sec


Click Here For A Printable Log Of Monday.

Tuesday - Workout B (Main Muscles Worked - Quads, Hamstrings):


Main Body Part Exercise Sets Reps Rest
Quads Barbell Squats 4 15, 8, 8, 6 60-90 sec
Quads Front Barbell Squat 4 15, 8, 8, 6 60-90 sec
Quads Sumo Deadlift 4 15, 8, 8, 6 60-90 sec
Hamstrings Barbell Stiff-Legged Deadlift 4 15, 8, 8, 6 60-90 sec


Click Here For A Printable Log Of Tuesday.

Wednesday - Cardio:

Run or jump rope for 30 to 60 minutes.

Thursday - Workout C (Main Muscles Worked - Delts, Traps):


Main Body Part Exercise Sets Reps Rest
Delts Barbell Military Press 4 15, 8, 8, 6 60-90 sec
Delts Barbell Upright Row 4 15, 8, 8, 6 60-90 sec
Delts Barbell Clean and Press 4 15, 8, 8, 6 60-90 sec


Click Here For A Printable Log Of Thursday.

Friday - Workout D (Main Muscles Worked - Lats, Lower Back):


Main Body Part Exercise Sets Reps Rest
Lats Pull-up 4 15, 8, 8, 6 60-90 sec
Lats Bent-Over Barbell Row 4 15, 8, 8, 6 60-90 sec
Lower Back Barbell Deadlift 4 15, 8, 8, 6 60-90 sec.





Its an all compound plan that I got off of this site. Is it laid out better than my previous plan?

Wow, thats really confusing hang on.

Monday - Workout A (Main Muscles Worked - Pecs, Triceps):


Main Body Part Exercise Sets Reps Rest
Pecs Incline Barbell Bench Press 4 sets of 15, 8, 8, 6. 60-90 sec. rest.
Pecs Flat Barbell Bench Press 4 sets of 15, 8, 8, 6. 60-90 sec. rest.
Pecs Dip 4 sets of 15, 8, 8, 6. 60-90 sec. rest.
Pecs Barbell Pullover 4 sets of 15, 8, 8, 6. 60-90 sec. rest.


Tuesday - Workout B (Main Muscles Worked - Quads, Hamstrings):


Main Body Part Exercise Sets Reps Rest
Quads Barbell Squats 4 sets of 15, 8, 8, 6. 60-90 sec. rest.
Quads Front Barbell Squat 4 sets of 15, 8, 8, 6. 60-90 sec. rest.
Quads Sumo Deadlift 4 sets of 15, 8, 8, 6. 60-90 sec. rest.
Hamstrings Barbell Stiff-Legged Deadlift 4 sets of 15, 8, 8, 6. 60-90 sec. rest.



Wednesday - Cardio:

Run or jump rope for 30 to 60 minutes.



Thursday - Workout C (Main Muscles Worked - Delts, Traps):


Main Body Part Exercise Sets Reps Rest
Delts Barbell Military Press 4 sets of 15, 8, 8, 6. 60-90 sec. rest.
Delts Barbell Upright Row 4 sets of 15, 8, 8, 6. 60-90 sec. rest.
Delts Barbell Clean and Press 4 sets of 15, 8, 8, 6. 60-90 sec. rest.




Friday - Workout D (Main Muscles Worked - Lats, Lower Back):


Main Body Part Exercise Sets Reps Rest
Lats Pull-up 4 sets of 15, 8, 8, 6. 60-90 sec. rest.
Lats Bent-Over Barbell Row 4 sets of 15, 8, 8, 6. 60-90 sec. rest.
Lower Back Barbell Deadlift 4 sets of 15, 8, 8, 6. 60-90 sec. rest.

Thats a little better. let me know what you guys think.

Sorry that no one has answered here.

Not bad. To express things another way:
Monday chest and tri
Tuesday lower body
Thursday upper back and bis
Friday upper back and lower back

Put like this I think you'll spot the problem with Thursday and Friday--big rows on subsequent days.

One might also add that there is some duplication of effort within each workout, but that might not be a problem if you treat one lift as the "main" lift, and the others as "accessory" lifts, and don't do them as heavy as the main one.

Many BB like to organize things around muscles--if that's where you're coming from, you don't have enough exercises (BB are notorious for 12 or 15 or more exercises per workout). If not, there are more effective ways to organize your thinking. By body regions is still pretty BBish, but more efficient than muscles. If you are an advanced lifter needing so give more rest per muscle or body region, that can be a good way of thinking.

For strength, and general recreational lifters, I think it's more efficient to think in terms of movements:

Vertical push
Vertical pull
Horizontal push
Horizontal pull
Quad-dominant lower
Ham-dominant lower

You can then divide that up lots of ways:
M-VPs/QDL
T-HPL/HDL
Th-Vpl/QDL
F-Hps/HDL

OR

M-VPs/VPl/QDL
T-HPs/HPl/Core
Th-VPs/VPl/QDL
F-HPs/HPl/HDL

And on and on.

OR you could just do Starting Strength or StrongLifts 5x5. Both are intended as 3/week.

Also, what is the purpose of your journal? You don't seem to be keeping a record of your lifts, just giving a general report. I think of my journal as being primarily addressed to me (although sometimes I make comments intended for others). For me it's my "official" lifting record. If I want to check if what I remember as my PR for toe curls, I look back there. I also include facts that I originally thought might be relevant to me someday looking back, like what happened that day before lifting, who I lifted with, how I felt. I don't know that these are important any more, but I hate to break the pattern. When I was thinking more about my weight, I logged my weight every few days. I also commented about sleep, but I've stopped doing that, although that's important, and I should pay more attention to it.

So why not log your actual lifts, so you can look back later and plot your progress?

I didn't really think I had enough exercises but I didn't want to monkey around with the plan. I'm not good at all at putting plans together or tweaking them so I didn't want to mess with it






I don't know,... I just never though of it (I've been lifting for about 2 years now, but I still consider myself a beginner in knowledge, lol).
I'll start doing that though.