sword chucks

Just like in the last journal, I'm not being a dick, I just like having only workouts written here! If you need to comment, send a PM!

new program means a new journal for me

Current Pictures:
http://photobucket.com/albums/d99/sw...-11-06%20pics/


PROGRAM

CHEST/BACK/ARMS WORKOUT A
Tuesdays
Bench Press 3 X 2-3
Weighted Dips 2 X 7-9
Single arm Row 3 X 4-6
Pulldowns 2 X 7-9
Pullover 1 X 20
BB Curl 3 X 4-6
Conc. Curl 2 X 7-9
Triceps Dips 3 X 7-9

LEGS/SHOULDERS WORKOUT A
Thursdays
Deadlifts 3 X 2-3
SLDL 2 X 7-9
Leg Press 3 X 4-6
Barbell Lunge 1 X 20
DC Style calf press 1 X 12
Military Press 3 X 4-6
Side Lateral 2 X 7-9
Dumbbell Shrug 3 X 7-9

CHEST/BACK/ARMS WORKOUT B
Saturdays
Weighted Pull-Ups 3 X 2-3
Bent Barbell Rows 2 X 7-9
DB Inclines 3 X 4-6
Decline Flyes 2 X 7-9
Pullover 1 X 20
Close-grip bench 3 X 4-6
Overhead ext 2 X 7-9
Dumbbell Curl 3 X 7-9

LEGS/SHOULDERS WORKOUT B
Sundays
Barbell Squats 3 X 2-3
Barbell Squats 2 X 7-9
Leg Extension 2 X 7-9
Lying Leg Curls 3 X 4-6
DC Style Calf Press 1 X 12
Barbell Shrugs 3 X 4-6
Front Raises 2 X 7-9
Bent over lateral 3 X 7-9

OVERALL NOTES:

This is a hypertrophy routine really but with some other rep ranges thrown in, I just wanted to make things more organized. I'm gonna start a new journal as soon as I get pictures from tonight too. Chances are I will work in some sort of volume loading scheme too after the first few weeks. I've done a program just like this for about 3 months last year and I really liked it as I could train heavy and I got good results. I used to do a more simple version, just like "upper strength" and "lower strength", but it wasn't organized enough and I would usually lose track of things. This seems like a solid program for me to stick with. I also like how I get to separate shoulders and upper body, with 1 day, except from saturday to sunday but I only have to do laterals on sunday! So that should prevent overtraining but allow more shoulder progress. I think my increased focus from limiting some aspects of my personal activities will help me get more out of this, too.

sword chucks

CHEST/ARMS WORKOUT A
1/10/06
Barbell Bench Press
190 X 1 5lb PR!! real quick single
185 X 2 I have no rep strength on benching..
175 X 2 I don't get my lack of rep strength but ok

Chest Dips
Bodyweight+45LBS X 9 3 reps PR
Bodyweight+55LBS X 5 5lb PR!!

Incline Cable Flyes
40 X 15
50 X 8

Straight Bar Curl
95 X 5 improved form
95 X 4
95 X 3

Concentration Curl
30's X 8
30's X 7

Triceps Dips
Bodyweight+45LBS X 5 5lb PR
Bodyweight+35LBS X 8
Bodyweight+35LBS X 5

NOTES:
Had a great workout today! It was very intense. This amount of volume is just about perfect. Next time when I do back day with this, it will be real nice. On concentration curls, I went less weight, better negatives and form. As for bench, it is really weird how I can get that first rep and it feels easy but the second rep doesn't get up more than 2 inches off my chest, lol. Well, I will just do singles, maybe I can get up to 205-215 in the next few weeks for a nice single.

sword chucks

LEGS/SHOULDERS WORKOUT A
1/12/06
Deadlifts
300 X 5 didn't leave me too dead for the next set
300 X 4 nice endurance here..
300 X 3 PR for volume great sets, all nice fast reps

Stiff leg Deadlifts
225 X 9 hard on the lungs...
250 X 6 very fatigued by now

Leg Press
12plates X 6 PR!
12plates+20LBS X 5 PR!
12plates+20LBS X 4

Barbell Lunge
135 X 20 ouch

DC-Style Calf Press
8plates+70LBS X 12 10lb PR!!

Seated Barbell Press
120 X 5 5lb PR + 1 rep PR
120 X 4 delts felt much stronger than usual today...
120 X 3

Side Lateral
25 X 10
25 X 8

Abdominal Machine
90 X 10 4 reps PR!!
100 X 6 10lbs PR!!!!!

NOTES:
Great workout. This was very tough, as I am used to just 3-4 sets for legs, not 10! Abs felt strong, I am making good progress there. Deadlifts were great, the lighter weight allowed me to perfect form. Shoulders were the best part though, I felt very strong on these military presses, so I should definately get up to 135X5,4,3 soon.

sword chucks

CHEST/BACK/ARMS WORKOUT B
1/14/06
Pullups
Bodyweight+40LBS X 2 5lbs PR!!!
Bodyweight+35LBS X 2
Bodyweight+25LBS X 3

Bent over Row
135 X 9 not that strong today
135 X 7 best set out of the two

Seated Cable Row
140 X 10 (new)
140 X 8

Dumbbell Incline Press
80 X 2 10lbs PR!!!!! this was crazy, I really surprised myself with how fast I popped these up
70 X 4
65 X 5

Decline Dumbbell Flye
30 X 10 (new)
30 X 8

Dumbbell Curls
40 X 9 perfect form
40 X 7
40 X 7

Close-grip bench
150 X 4
150 X 3

Dumbbell Overhead Extension
70 X 8 4 reps PR!!!
70 X 6 2 reps PR!! on later set

NOTES:
This was a real cool workout! I had a lot of new movements, so can't really mark PR's off, but I did PR in some places. Pullups felt real strong, BW is getting SO easy on those too :P I decided next week I will just do 2x2-3 on pullups, 1x8-12 on pullups, and 2x7-9 on bent rows and cut out cable rows so I don't overtrain. Chest was great, I was very happy with getting the 80's up at all, and decline flyes felt good. Arms went very well too. Can't wait until next week of this and in a few weeks when I am back to bulking too!

sword chucks

LEGS/SHOULDERS WORKOUT B
1-15-06
ATG Squats
240 X 2 10lbs PR!
240 X 2
245 X 2 15lbs PR!!! awesome, best set
200 X 8 these next sets were great, 200lbs felt so easy
200 X 6 perfect form on all sets
200 X 4

Lying leg curl
160 X 5 1 rep PR!!
160 X 4
160 X 3

Sitting leg curl
120 X 15 wow hard machine, I couldn't hit 20

DC Style Calf Press
8plates+80LBS X 12 10lbs PR!!

Abdominal machine
100 X 10 4 reps PR!
110 X 8 10lbs PR!!!
120 X 6 20lbs PR!!!!!!

Barbell Shrug
245 X 6 good sets
245 X 6
225 X 7

Front Lateral
30 X 9
30 X 8

Rear Lateral
30 X 15 3 reps PR!
35 X 6 10lbs PR!

NOTES:
Great workout today. I felt real mad before it but somehow I managed to pull of 6 sets of squats, which was cool. I gotta go for 250-255 next week, 245 wasn't that hard. Everything else was good too. My traps are killing me even with such light weights on shrugs too.

sword chucks

STATS 1/9/06

BW 176.5 +3.5LBS
Waist 31.875 -0.625
LBS fat 19.4 +1.3LBS shit
LBS lean 157.1 +2.2LBS

NOTES:

Ah, I didn't expect to have gained weight. I think bulking would be better at this time, though, because my squats will see the best progress from the heavy sets, so I could get great leg growth. I wanted to get two more weeks of cutting at least, though, maybe I will just bulk for a few weeks then do another quick cut. Quick cuts seem to work best, I am now at more muscle but less fat than 3 weeks ago!

sword chucks

CHEST/BACK/ARMS WORKOUT A
1/17/06
Barbell Bench Press
195 X 1 5lb PR!
200 X 1 10lb PR!
175 X 3 1 rep PR!

Weighted Chest Dips
Bodyweight+45LBS X 8
Bodyweight+60LBS X 4 5lb PR!

Incline Cable Flyes
50 X 11
55 X 8 10lb PR!

Single arm Dumbbell Row
105 X 4 improved form
100 X 4

Pulldowns
130 X 6 DB rows tired me out
115 X 8

Straight bar curl
100 X 4
100 X 2
95 X 3

Concentation Curl
30 X 10 +2 reps
30 X 6

Triceps Dips
Bodyweight+40LBS X 7 5lb PR!
Bodyweight+40LBS X 5
Bodyweight+35LBS X 5

NOTES:
Good workout today, the 200lb bench press felt great, I have never done that much. I will hit 205 next week.

sword chucks

LEGS/SHOULDERS WORKOUT A
1/19/06
Deadlifts
310 X 5 10lb increase
310 X 1 ??
310 X 3 back was hurting so I was being pretty careful

Stiff leg Deadlift
245 X 8

Leg Press
12 Plates X 10 4 reps PR!!!
12 Plates+40LBS X 8 20lb PR!!!
12 Plates+60LBS X 6 40lbs PR!!!!!

Barbell Lunge
145 X 20 10lb PR!! weird set though, I kept hitting the racks, burned pretty good though.

DC-Style Calf Press
10 Plates X 12 10lb PR!!!

Abdominal Machine
130 X 4 10lb PR!
130 X 2
120 X 5

Barbell Military Press
125 X 4 2 reps PR!!
125 X 3
125 X 2

Side Lateral
25 X 13 2 reps PR!!
25 X 7 short rest

NOTES:
Good workout, I got real worried about my back during deadlifts, though. It felt better after the 2 sets though. I probably could have had 4 on set 2, but I pussed out because of worrying about my back. Next time, I will get 5,4,3 at 320! Leg Presses were REALLY good though, 12 plates felt so light! I will go to 14 Plates next time! Everything else was pretty good too. I will stay at 125 on military next time though and get more reps.

sword chucks

CHEST/BACK/ARMS WORKOUT B
1/21/06
Pullups
Bodyweight+45LBS X 1 5lb PR!!!
Bodyweight+25LBS X 4
Bodyweight X 8 awesome sets

Bent over Row
145 X 7 10lb increase
145 X 6
145 X 5

incline Dumbbell Press
75 X 5 not that strong here today
75 X 4

Decline Dumbbell Flyes
35 X 12 10lbs PR!!!
35 X 7 felt great
35 X 7

Dumbbell Curls
45 X 6
45 X 6

Close-Grip Bench Press
155 X 4 5lb PR!!
155 X 3

Dumbbell Overhead Extension
75 X 6 5lbs PR!!!
75 X 6

NOTES:
Decent workout. Had some personal problems which messed it up, though.

sword chucks

LEGS/SHOULDERS WORKOUT B
1/22/06
ATG Squat
250 X 2 5lb PR!!
250 X 1
205 X 6 bad day on squats I guess

Leg Extension
150 X 9
160 X 7

Lying leg curl
165 X 5 5lb PR!!
165 X 4
165 X 3

Seated leg Curl
130 X 13 10lb PR

DC Style Calf Press
10plates+10LBS X 12 10lb PR!!!

Abdominal machine
120 X 12 big PR!!
130 X 6 2 reps PR!!
130 X 5

Barbell Shrug
255 X 6
255 X 6
265 X 4

Front Raise
35 X 6 10lb PR!!
35 X 6

rear lateral
35 X 10 10lbs PR!!
35 X 8

NOTES:
Ah, pretty good workout, yesterday I felt sick and couldn't eat much though which explains why I didn't have much energy on squats. I will stick with 250 next week and get 3x2 of course... hams felt pretty strong too. Rear raises felt really strong too. Shrugs are getting better.

sword chucks

STATS 1/23/06

BW 175.5 -1LB
Waist 31.625 -.25
LBS fat 18.4 -1LB
LBS lean 157.1 SAME

NOTES:

Not terrible.

sword chucks

CHEST/BACK/ARMS WORKOUT A
1/24/06
Bench Press
205 X 1 5lbs PR!!!
185 X 2 not too hard actually!
175 X 4 1 rep PR!

Chest Dips
Bodyweight+45LBS X 8 same as usual?
Bodyweight+65LBS X 4 5lbs PR!!

Incline Cable Flyes
55 X 9 1 rep PR
55 X 7

Single arm Row
100 X 5
100 X 4
100 X 3

Wide Pulldown
100 X 9
100 X 8
100 X 7 very light but perfect form..

Triceps Dips
Bodyweight+45LBS X 5 5lb PR!
Bodyweight+35LBS X 6
Bodyweight+35LBS X 6

Barbell Curls
95 X 5
95 X 4
95 X 3 great form!

Concentation Curl
30 X 11
35 X 5

NOTES:
Pretty good workout, I was pretty happy with all the weights. 205lb bench press felt good. I will get 210 next week. Dips felt REALLY strong today. DB rows felt strong too. Arms were good. Overall productive workout.

sword chucks

LEGS/SHOULDERS WORKOUT A
1/26/06
Deadlift
320 X 5 5lb PR + 1 rep PR!!!
320 X 2
320 X 0 damn

SLDL
250 X 6 ouch

Leg Press
12plates+20LBS X 8
12plates+70LBS X 5 10lb PR!!
12plates+80LBS X 4 20lb PR!!

Barbell Lunge
150 X 20 10lb PR

DC-Style Calf Press
10plates+20LBS X 12 10lb PR!

Barbell Military Press
125 X 5 1 rep PR!
125 X 4 hardest set
125 X 3 nice, i got all of them

Side lateral
25 X 12
30 X 6 delts were tired

Abs
Just did a bunch of BW exercises

NOTES:
Good workout overall! I was very happy with my performance here! The only thing is, I was fatiguing easily, but I don't think my legs have ever felt this dead after a workout. I guess the weights are getting to be heavy even though I'm doing less volume.

sword chucks

CHEST/BACK/ARMS
1/28/06
Pullups
Bodyweight+45LBS X 1 a little easier than last time
Bodyweight+25LBS X 3
Bodyweight X 6 very slow, wide grip

Bent Rows
145 X 9,7,5 2 rep PR!

Dumbbell Incline Press
80 X 2 PR-tie but a little bit easier
70 X 5,4,3

Decline Flyes
40 X 6 10LB PR
40 X 6

Super-Strict Dumbbell Curl
35 X 4
30 X 10
30 X 9
30 X 7

Close-grip Bench
160 X 1 (lost groove) 5lb PR!
160 X 2
160 X 2

Overhead extension
75 X 8,5 2 rep PR!
60 X 9

NOTES:
Good workout today. Pullups and rows went pretty good but I wasn't totally feeling it. Incline Presses were lacking in strength, as I did the same set 2 weeks ago! This time it was a little easier, but I couldn't get rep 3. Going down to 70X5,4,3 was good though, the 70s are light for me now. I just wish I would get better with those damn 80s! Decline flyes were tough. I will be sticking to 40's for a few weeks. BICEPS were AWESOME today, because my form was just perfect. Each set BURNED and really hit the biceps, they almost started to cramp. Triceps were okay, but not the greatest.

Next saturday plans for the workout- For pullups, I will do the 5,4,3 scheme with 20LBS, and work up that way. On DB inclines, I will do 5,4,3 with 75's, and go for 6,5,4 the next week, before I go back to 80s. I will use the same technique as I used today for curls. On CGBP I will go to 165 for 2-3 and also do a set at the end of 135 for 6-9. I am eating more than I had been last week, though, so I should start to gain strength at a better rate now

Sorry the post was late

sword chucks

LEGS/SHOULDERS WORKOUT B
1/29/06
ATG Squats
250 X 2
250 X 2 1 set PR
250 X 2 2 sets PR
250 X 2 3 sets PR!!
225 X 4

Leg Extension
165 X 8 5lb PR!!
170 X 8 10lb PR!! then RP 5 more

Lying Leg Curl
170 X 4,3,2 5lb PR

Sitting leg curl
130 X 8 -4 reps

DC Style Calf Press
10plates+30LBS X 12 10LB PR

Shrugs
260 X 7,7,6

Front Dumbbell Lateral
35 X 8 2 rep PR!
35 X 8

Rear Dumbbell lateral
35 X 9 2 rep PR
35 X 7
35 X 5

Steep Decline Crunches
Bodyweight X 10,8
Bodyweight+10LBS X 6

NOTES:
Squat strength was impressive for me today. Leg extensions burn a hell of a lot! Leg curls felt light but I will wait until next time for 5,4,3. Sitting leg curls were down because I used no momentum this time I guess. Shoulders were good. Abs, good. The reason on squats that I said "1,2,3 set PR!" was that I did more sets of the same weight/reps, which means I got a little stronger with it. 255-260 next week on the squat.

sword chucks

STATS 1/30/06

BW 173.5 -2LBS
Waist 31.5 -.125
LBS fat 18.1 -.3LB
LBS lean 155.4 -1.7LBS ****???

NOTES:

Pretty bad. I expect better. I will be gaining weight from now on

sword chucks

CHEST/BACK/ARMS WORKOUT A
1/31/06
Bench Press
210 X 0 ****
180 X 3
180 X 2
180 X 2

Chest Dips
Bodyweight+45LBS X 8 great control
Bodyweight+70LBS X 3 5lb PR!!!

Incline Cable Flyes
60 X 7 10lb PR!!
50 X 8,7 straight-arm

Single arm Row
100 X 6 great sets
100 X 5 I tried putting my hand with a parallel grip, it felt solid..
100 X 4 from now on I am using a parallel grip

Lat pulldown
110 X 8,7,6 10lb increase

Triceps Dips
Bodyweight+50LBS X 6 5lb PR!!
Bodyweight+50LBS X 4 nice

Pressdown
50 X 15

Dumbbell Curl
35 X 6 2 rep PR!
40 X 2
35 X 5

Cable Curl
90 X 8,7

NOTES:
Pretty good workout today. I missed the 210 bench, so now it is time to start up a volume loading scheme. But I should focus on writing this workout right now- the highlights were dips, rows, triceps dips and DB curls. Both sets of dips felt solid and had good strength. DB rows were cool, I tried a parallel grip rather than prone, so I felt it more in the back. I will stay at 100s next time, too, and get 7,6,5.

I will be writing some ideas for my voluem loading scheme soon

thanks for the props everyone

sword chucks

LEGS/SHOULDERS WORKOUT A
2/2/06
Deadlifts
320 X 5
320 X 4 2 rep PR on this set
320 X 3 3 rep PR for set 3!

Stiff leg deads
255 X 6 5lb PR!
225 X 5 w/pauses

Leg Press
12plates+50LBS X 9
12plates+70LBS X 7
14plates X 6 10lb PR!!
14plates X 4

Barbell Lunge
155 X 20

Leg Extension/Leg Curl Superset
180 X 8/120 X 10
190 X 6/130 X 8

DC-STYLE calf press
12plates+40LBS X 12

Military Press
130 X 4 5lb PR
130 X 3
130 X 2

Side Lateral
30 X 8 2 rep PR
30 X 7
30 X 6 DS-> down the rack

Decline Sit-Ups
Bodyweight X 20,15,15

NOTES:
Cool workout today. Leg Presses were real strong, in fact 14 plates was nice and smooth! It must be an every other week thing to have good leg presses. Shoulders were nice, too- I will just do 4,3,2 every time I add weight and then the next week get 5,4,3 before I move up. Side laterals killed.