AaronM

The Workout

Day 1: Chest/Tri
Day 2: Rest/Cardio
Day 3: Back
Day 4: Rest
Day 5: Legs/Abs
Day 6: Rest/Cardio
Day 7: Shoulders
Day 8: Rest/Cardio

I will most likely be altering this program. I am not sure I like all those rest days. I will probably change it to a six or seven day plan.

Rep range: Failure within 5-10 reps

Cardio: 30 minutes of intense road biking time trial style (24-30mph) :zoom:

Workout Time: I will start my workouts anywhere between 7:00pm-9:30pm. I usually get the best performance at night.

Workouts will be posted on this thread. Comments are welcome!

AaronM

Date: July 11

Workout: Shoulders

Military Press:
Set 1: 105X10 +5lbs
Set 2: 100X8 +5lbs
DB Press:
Set 1: 46.5X9 +2 reps
DB Front Raises:
Set 1: 24X10 +4lbs
Lat Raises:
Set 1: 30X8 +3.5lbs
Set 2: 20X10
DB Press:
Set 2: 42.5X10 +2.5lbs +1 rep
Shrugs:
Set 1: 205X10 +5lbs
Set 2: 190X10 +5lbs
Set 3: 155X10 +15lbs

Notes: I felt great today. I was really focused and it paid off with those beginning lifts! I need to go up a 10 pounds next time with the shrugs. They felt quite easy. The DB Pressing felt great :nosthumbs.

Workout Grade: A

Have a great day!

AaronM

Date: July13, 2005

Workout: Chest/Tri

Flat DB Bench Press:
Set 1: 60X10 +16lbs +4 reps Last time doing flat DB was mid-April
Set 2: 60X6
Set 3: 50X6

Incline DB Bench Press:
Set 1: 54X6 +1.5lbs -3 reps
Set 2: 52.4X4 -2 reps

Decline DB Bench Press:
Set 1: 52.5X7 +0
Set 2: 50X7 -2.5lbs +1 rep

Inclined DB Fly:
Set 1: 34X8 -6lbs Lowered weight for better form

High Pulley Tricep Pushdowns:
Set 1: 50X10 +5lbs
Set 2: 50X7 +5lbs

Dips:
Set 1: 2 First time doing dips...I like them!

DB Tricep Kickbacks:
Set 1: 30X10 +1lb

Close Grip Bench Press:
Set 1: 85X10 +10lbs EASY!

Notes: Today was a great workout! I exceeded my past DB Bench numbers bar far. I look forward to getting those dip numbers up. Need to go up another 10lbs on the Close Grip Bench Press. It was fairly easy. Think my Incline and Decline bench presses went down due to the fact that I was completely exhausted after the three sets of flat bench press. I am very happy with today's performance.

Workout Grade: A

ridgerunner222

Nice job on the flat DB bench press!

AaronM

Thanks Rob! I knew you would be proud! :bigthumbu

Trick D

Keep it up man!

__________________

AaronM

I'll try my best! :bb:

AaronM

Date: July 15, 2005

Workout: Back/Biceps

Deadlift:
Set 1: 230X7 +5lbs -2reps
Set 2: 215X? Lost track of reps

Lat Pulldowns:
Set 1: 115X9 +5lbs

Wide-Grip Lat Pulldowns:
Set 1: 80X10 +5lbs

Seated Rows:
Set 1: 90X10 +5lbs

1 Arm Rows:
Set 1: 84X10 +7.5lbs

Pullups:
Set 1: 5

Pullovers:
Set 1: 64X10 +1.5lbs

EZ Bar Curls:
Set 1: 70X10
Set 2: 70X5

DB Hammer Curls:
Set 1: 36.5X7 +2.5lbs

DB Alternating Curls:
Set 1: 36.5X6 +2.5lbs

Cross Body Alternating Curls:
Set 1: 34X10 New exercise

21s:
Set 1: 20lb DB +5lbs

Notes: Another great workout! As you can see, I like a wide variety of exercises! I am going to ease up a bit on those deadlifts. I think I was really pushing it today. Everything else was great! My arms are really pumped up right now! I could hardly get the milk jug out of the fridge.
:nosthumbs

Workout Grade: A

AaronM

Date: July 17, 2005

Workout: Legs/Abs

Squat to parallel:
Set 1: 135X10
Set 2: 160X10

Squat A** to Grass:
Set 1: 100X7 +5lbs -3 reps
Set 2: 95X7

Leg Extensions:
Set 1: 150X10 +5lbs
Set 2: 150X10 +5lbs

Leg Curls:
Set 1: 100X8 +5lbs -2 reps
Set 2: 75X 10 +5lbs

Standing Calf Raises:
Set 1: 170X10 +5lbs
Set 2: 170X10 +5lbs

Seated Calf Raises:
Set 1: 170X10 +5lbs

Reverse Trunk Crunch:
Set 1: 15 reps

Weighted Swiss Ball Crunches:
Set 1: 15X10 +5lbs

Jackknifes:
Set 1: 12 reps

High Pulley Crunches:
Set 1: 70X12 Decreasing weight...bad form

Notes: Today was an okay workout. I didn't feel motivated at all. I had wasn't very focused either. I think I could have done a lot better with the squats, but the focus and motivation were not there.

Workout Grade: B

BobThePotato

Thats alot of bicep isolation work for back day.. but if it aint broken dont fix it

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AaronM

Date: 7-19-05

Workout: Shoulders

Military Press:
Set 1: 110X4 +5lbs -6 reps
Set 2: 105X6 +5lbs -2 reps

DB Press:
Set 1: 50X5 +3.5lbs -4 reps
Set 2: 46.5X4

DB Front Raises:
Set 1: 26.5X10 +1.5lbs

Lat Raises:
Set 1: 30X10 +2 reps
Set 2: 24X10 +4lbs
Set 3: 20X10

DB Press Again:
Set 1: 46.5X9 -1 rep

Shrugs:
Set 1: 225X10 +20lbs
Set 2: 205X10 +15lbs
Set 3 (behind back): 135X10

Notes: I had a rough start, but ended well. I went light on the last set of shrugs because I wanted to get a feel for doing shrugs behind my back. I did not like them. I added an extra set onto the lat raises as DB Press. Overall, it was a good workout.

Workout Grade: A-

johnsbod

Nice looking workouts bro. :bigthumbu

I'm just going to add my $.02 on your workouts. IMO you should not do parallel squats at all. That is the point where the knee joint is the most vulnerable. Spend your time doing full squats only or switch it up and throw some front squats in there. Leg extensions are also really hard on the knee joint because they put all the stress directly on the knee. Leg press would be much better for you. You also are doing front raises for your anterior delts, but I don't see anything for your posterior delts, unless on back day the dumbell rows are to the shoulder and not the waist. Most people don't need much work on the front delts, pressing normally takes care of this however the rear delts are typically underdeveloped on a lot of lifters. Personally I don't like 21s. I think they give you a good pump and possibly help you change it up now and then, but I don't think they are that valuable as a regular part of your workout.

I know you're young, but trust me on the leg exercises. Your knees will thank you 10 years from now.

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Misc Perv #69

AaronM

Thanks for the the tips! I don't want to mess up my legs! I need them for biking :bigthumbu! I'll have to try some of those exercises that you listed. Thanks for the help!

AaronM

Date: July 21, 2005

Workout: Chest/Triceps

DB Flat Bench Press:
Set 1: 62.5X8 +2.5lbs -2 reps
Set 2: 62.5X6 +2.5lbs

DB Incline Bench Press:
Set 1: 54X7 +1 rep
Set 2: 52.5X6 +2 reps
Set 3: 46.5X8 Extra Set

DB Decline Bench Press:
Set 1: 52.5X8 +1 rep
Set 2: 50X7

Incline Fly:
Set 1: 34X10 +2 reps

Dips:
Set 1: 4

High Pulley Tricep Pushdowns:
Set 1: 55X7 +5lbs -3 reps
Set 2: 50X7

Close Grip Skullcrushers Super-Setted With Close Grip Bench Press:
Set 1: 45X10
Set 2: 40X10

DB Kickbacks:
Set 1: 30X10

BB Close Grip Bench Press:
Set 1: 90X6 +5lbs -4 reps

Notes: I was dead by the end of this workout. Those skullcrusher wit the close grip bench press really wore me out! I felt pretty good with the workout. I will probably lower the weight on the tricep pulldowns because of bad form.

Workout Grade: A-

sword chucks

nice workouts keep it up bud

AaronM

Thanks for the motivation!

AaronM

Date: July 23, 2005

Workout: Back/Biceps

Deadlifts:
Set 1: 135X10
Set 2: 185X10 >Lowered the weight these because I had bad form before.
Set 3: 205X5

Lat Pulldowns:
Set 1: 120X8 +5lbs -1 reps

Wide Grip Late Pulldowns:
Set 1: 85X10 +5lbs

Seated Rows:
Set 1: 95X8 +5lbs -2 reps

1 Arm Rows:
Set 1: 84X10

Pullups:
Set 1: 7 +2lbs

DB Pullovers:
Set 1: 66.5X7 +2.5lbs -3 reps
I felt a sharp pain on my right side on the last rep.

Bent Rows:
Set 1: 100X10 New Exercise

EZ Bar Curls:
Set 1: 75X8 +5lbs -2 reps
Set 2: 70X7 +2 reps

DB Hammer Curls:
Set 1: 36.5X10 +3 reps

DB Alternating Curls:
Set 1: 36.5X7 +1 rep
Set 2: 34X10

Notes: I felt really good today. Before when doing deadlifts, I wouldn't keep my butt down. So, I lowered the weight on those to get used to the proper form. I felt really strong on those bent rows. I will definitely be putting the weight up on those next week.

Workout Grade: A

AaronM

Date: July 26, 2005

Wokout: Legs/Abs

A** to Grass Squats:
Set 1: 105X10 +5lbs +3 reps
Set 2: 100X7 +5lbs
Set 3: 95X7 Extra Set

Leg Extensions:
Set 1: 155X10 +5lbs
Set 2: 155X10 +5lbs

Leg Curls:
Set 1: 105X4 +5lbs - 4 reps
Set 2: 90X7

Standing Calf Raises:
Set 1: 175X6 +5lbs -4 reps
Set 2: 170X6 -4 reps

Seated Calf Raises:
Set 1: 170X10
Set 2: 180X10 +10lbs

Reverse Trunk Crunch:
Set 1: 15

Weighted Swiss Crunches:
Set 1: 20lbsX12 +5lbs

Jackknifes:
Set 1: 12

High Pulley Crunches:
Set 1: 60X12
Set 2: 65X12

Notes: Overall, it was an good workout. I couldn't concentrate on the leg curls for some reason. I am hoping to keep those squat numbers going up!

Wokout Grade: B+

AaronM

Date: July 28, 2005

Workout: Shoulders

Military Press:
Set 1: 110X6 +2 reps
Set 2: 105X5 -1 rep
Set 3: 100X7 -2 reps

DB Press:
Set 1: 50X6 +1 rep
Set 2: 46.5X6 +2 reps

DB Front Raises:
Set 1: 30X7 +3.5lbs -3 reps

Lat Raises:
Set 1: 32.5X10 +2.5lbs
Set 2: 30X10 +6lbs
Set 3: 24X10 +4lbs

DB Press:
Set 1: 44X9 +1.5lbs

Shrugs:
Set 1: 230X10 +5lbs
Set 2: 215X10 +5lbs
Set 3: 205X10 +50lbs

Notes: I need to add an exercise for the posterior delts. Workout was great. I need to work on bringing the bar down further with the military presses.

Workout Grade: B+

AaronM

Date: July 30, 2005

Workout: Chest/Triceps

DB Flat Bench Press:
Set 1: 64X8 +1.5lbs
Set 2: 64X4 +1.5lbs -2 reps

DB Incline Bench Press:
Set 1: 54X7
Set 2: 52.5X7 +1 rep
Set 3: 46.5X9 +1 rep

DB Decline Bench Press:
Set 1: 54X8 +1.5lbs
Set 2: 52.5X7 +2.5lbs


Incline Fly:
Set 1: 36.5X10 +2.5lbs -1 rep

Dips:
Set 1: 7 +3

Close Grip Skullcrushers Super-Setted With Close Grip Bench Press:
Set 1: 50X10 +5lbs
Set 2: 45X10 +5lbs

BB Close Grip Bench Press:
Set 1: 90X6
Set 2: 85X4

Notes: I bought four 20lb plates so I could increase the dumbbell weight. I felt pretty strong throughout the workout. Those skullcrushers supersetted with close grip bench press were really tough! I am getting a much better feel for the dips.

Workout Grade: A-

sword chucks

Good workouts man. Strong pullovers too, u go pretty heavy on those bro!

You should try and get some increases in those ATG squats, bro, so they catch up to the rest of you!

AaronM

Thanks for the reply! I am really surprised at how low those squats are! I do bike racing, so I expected those to be higher, lol. I am working on it!