Richiec's training log

[richiec]

4/27/2010

Legs (I normally do legs Mondays, but took the day off)

This was my "shock" day, do excersizes basically in reverse, you'll see:

Leg ext
130x20 (warmup)
170x15
190x15
210x13
110x20

Standing leg curl
80x12
90x12
100x10
110x10

Squat
135x15
225x12
315x10
225x12

Leg Press
475x15
650x12
830x10
650x12
475x15


Calves
Seated machine
250x25x4


I normally do this order: squats, press, ext, curls

Will switch order 1x every 3-4 weeks to give legs a diff order so they don't get used to same movements in same order.

Going back to gym after work to do 30 min cardio, abs, and some SLDL

 

[richiec]

Disappointed!!!



Chest Day

Incline
135x15
185x12
225x10
245x5

Flat
225x10
225x10
225x10

Decline
225x10
225x10
225x10

Cable crossovers
80x12
100x10
100x10
60x15

DB Flys
40x3x10


Did legs yesterday, and my wife talked me into a spinning class for cardio after work. Not sure if that's why I felt weak or what. Slept good, ate good, maybe just freakin tired, don't know.

If anyone has an idea, please feel free to comment.

 

[richiec]

Jack3d pre-workout

Deadlift
Warm-up
225x8
315x6
405x5
455x4

Barbell Rows OH=Overhand grip UH=underhand grip
OH135x10
UH135x10
OH185x10
UH185x10
OH225x8
UH225x8

Pull Downs
Wide Grip
160x12
180x10
200x9
100x13

Pull Downs
Underhand narrow grip
160x10
180x10
200x9
100x12

Weighted back extensions
4x12

Felt GREAT today!!! Got home and ate 2 extra lean ground turkey tacos! Holy crap were they good, my wife is amazing (Sicilian)!!!

 

[1love]

Glad to see your posting your training log. It is a good form of motivation for members here and a good way to self motivate as everyone is aware of your progress and can constructivley critique. I can't believe you train all your large muscle groups back to back to back. Have you always trained this way? Training Legs on Tuesday and then going to Chest on Wednesday and then Back on Thursday, would have made for a bad training day on Wednesday or at the very least Thursday for me (probably would have been at 60-70% mentally and physically). Maybe this is why you weren't feeling it on your chest day? How many days a week do you train and how many days do you rest? Personally, and I am sure I am not alone in my thinking, but I think you should have a rest day in between each or at least one of those groups. If it has always worked for you then just ignore what I am saying (as I am just making a suggestion and not judging). For example, I am currently on and have been on for the last 10 weeks where I am doing- 2on-1off-2on-2off. 4 days a week training where Mon-chest, Tues-Delts/Tri's, Wed-off, Thurs-Back/Bi's, Fri-legs, Sat/Sun-off. Results have been great and will be changing my routine in two weeks to hit all muscle groups twice every 5 days. With my current training I can afford to do more sets on each day as I am getting plenty of rest. When I change, because of the intensity increase and lower rest days I will be doing less sets and alternating the exercises on each of the two days in the 5 day period I target the same muscle groups. Can you post you weekly routine seperately so we know what your plans and goals are currently? I am interested in your starting stats too, if you don't mind. That way we can see your progression. After seeing how frequent you train and the amount of exercises and sets involved, I am curious to see what is on your agenda for the rest of the week. Thanks, 1love.

 

[richiec]

Glad to see your posting your training log. It is a good form of motivation for members here and a good way to self motivate as everyone is aware of your progress and can constructivley critique. I can't believe you train all your large muscle groups back to back to back. Have you always trained this way? Training Legs on Tuesday and then going to Chest on Wednesday and then Back on Thursday, would have made for a bad training day on Wednesday or at the very least Thursday for me (probably would have been at 60-70% mentally and physically). Maybe this is why you weren't feeling it on your chest day? How many days a week do you train and how many days do you rest? Personally, and I am sure I am not alone in my thinking, but I think you should have a rest day in between each or at least one of those groups. If it has always worked for you then just ignore what I am saying (as I am just making a suggestion and not judging). For example, I am currently on and have been on for the last 10 weeks where I am doing- 2on-1off-2on-2off. 4 days a week training where Mon-chest, Tues-Delts/Tri's, Wed-off, Thurs-Back/Bi's, Fri-legs, Sat/Sun-off. Results have been great and will be changing my routine in two weeks to hit all muscle groups twice every 5 days. With my current training I can afford to do more sets on each day as I am getting plenty of rest. When I change, because of the intensity increase and lower rest days I will be doing less sets and alternating the exercises on each of the two days in the 5 day period I target the same muscle groups. Can you post you weekly routine seperately so we know what your plans and goals are currently? I am interested in your starting stats too, if you don't mind. That way we can see your progression. After seeing how frequent you train and the amount of exercises and sets involved, I am curious to see what is on your agenda for the rest of the week. Thanks, 1love.

For sure, I'm always up for some constructive crticism.

Mon- Legs (took off this week as bad lightnign, didn't want to get struck!)
Tues- Chest
Wed- REST
Thr- Back
Fri- Shoulders
Sat- Arms
Sun- REST

Did this split for about 6 weeks, really enjoyed it. I try to separate shoulders and chest by 2 days cuz it doesn't seem like my lifts are as good when I do them close together.

Stats:
27
208
12%bf
17 1/2 arms
26 legs
anything else I'm leaving out?

Getting ready to start a new program next week. Was actually thinking about doing a 2 on 1 off, 2 on 2 off program lol. But like I said, I feel I don't get good lifts when chest and shoulders are too close. So here is what I'm looking at:

Mon- Legs
Tues- Chest/Tri
Wed- REST
Thr- Back/bi
Fri- Shoulders
Sat/Sun - REST

Right now, I am looking for strength gains and putting on LBM. Hoping to add some inches to pretty much everywhere except my waist LOL! I think this program was good for me for the time I ran it, but was overtraining a little bit.

If anymore questions, please ask.

 

[richiec]

Pre-workout Jack3d

Seated barbell press
warmup
135x12
155x10
155x8

Lat raise
35x10
40x10
45x9

Front raise
45x8
50x8
55x8

bent lat raise
35x3x11

Upright row
135x4x10

Shrugs
225x10
315x8
365x8
225x15

 

[richiec]

Curious

I seem to have a weak barbell press. I know a lot of people will say training 4 days in a row will do that, but it's ALWAYS like that! I can grab 100lb DB and do seated press' for 8-10 reps. But for some reason, the bb press is very weak, the most I've done is I think 185x6. Any ideas?

 

[pesty4077]

I seem to have a weak barbell press. I know a lot of people will say training 4 days in a row will do that, but it's ALWAYS like that! I can grab 100lb DB and do seated press' for 8-10 reps. But for some reason, the bb press is very weak, the most I've done is I think 185x6. Any ideas?

Try using a smith machine and get a spotter for extra reps or negatives.

 

[richiec]

Try using a smith machine and get a spotter for extra reps or negatives.

Thanks Pesty, will try that next delt day

 

[1love]

For me training chest and legs, takes the most out of me. I always keep the two days seperated so I get plenty of rest. If shoulders and chest is a problem for you, maybe your next routine can be:
Mon-legs
Tues-Delts/triceps
Wed-off
Thurs-Chest
Fri-Biceps/Back/Lats
Sat-off
Sun-off
Or something to that extent if your going to use the 2on 1off 2on 2off routine. I see your training 4 days straight in this week, as you took monday off. I just find personally, that the rest is definitely needed. And I was always overtraining when I had a routine similar to yours. How much time do you typically spend each day training? And do you go to the gym or work out at home? Just some friendly advice. Keep up the hard work.:ort-smi

 

[richiec]

For me training chest and legs, takes the most out of me. I always keep the two days seperated so I get plenty of rest. If shoulders and chest is a problem for you, maybe your next routine can be:
Mon-legs
Tues-Delts/triceps
Wed-off
Thurs-Chest
Fri-Biceps/Back/Lats
Sat-off
Sun-off
Or something to that extent if your going to use the 2on 1off 2on 2off routine. I see your training 4 days straight in this week, as you took monday off. I just find personally, that the rest is definitely needed. And I was always overtraining when I had a routine similar to yours. How much time do you typically spend each day training? And do you go to the gym or work out at home? Just some friendly advice. Keep up the hard work.:ort-smi

I lift at the gym in the mornings. I'm up at 5:30, go to the gym, get my heart rate up and stretch. Hit the weights for a good 45 min. When I do legs or back, an hour or little more due to the longer rest between squat and deadlift sets. This week killed me, I shouldn't have done 4 in a row, just stupidity on my part. I saw your split example and think that I might try that, I didn't even think of doing it that way. Thanks Bro!

 

[1love]

Yeah, try it out for a few weeks (or longer) to see if you like it. You can always tailor it to your needs. I find changing routines every 12-16 weeks works best for me. I know those 4 days straight had to take a toll on you. But even so, if you would have trained Monday and rested Tues., you were still looking at training 3 days straight with no rest. Some people can handle it. Hell, I have done it plenty of times, but I have never seen as much growth since backing off some and allowing myself to get the proper recovery time that it needs. I actually think I train harder now than when I would train 5-6 days a week. Go figure. Good luck to ya and I look forward to watching your progress.

 

[richiec]

Thanks for your help. I have noticed that I just really stopped grwing, I think you're 100% right that I need to rest more. My intensity will definitely be higher with more rest. Will keep you posted

 

[richiec]

5/3

LEGS

Squat
warmup
225x12
315x10
365x8
225x12

Leg Press
570x12
660x10
750x10
840x10
570x15

SLDL
135x10
185x10
225x10

DB Calf Raise
75x12
85x12
95x12
75x20

 

[richiec]

Pre-workout Jack3d

5/4

DELTS/TRI'S

Seated BB press (smith)
warmup
135x12
165x10
185x9
135x15

Weighted Dips
BWx20
BW+25x18
BW+45x15
BW+70x12
BW+70x10

DB Lateral Raise
35x10
40x10
45x10

Push Down
85x15
100x12
115x12
85x15

DB Front Raise
45x10
50x10
55x9

Reverse Grip Bench
185x3x10
135x12

Upright Row
135x12
155x10
185x9

Shrugs
225x15
315x12
405x10
315x12
225x12

PWO: purple wraath bcaa mix.

Came home and ate:
10 oz sirloin
1 cup steamed broccoli
4oz sweet potato

F'IN AWESOME DAY!!!

Any recommendations on pwo meal? Does this look ok?

Inormally workout in the mornings, but had a splitting headache this morning, so waited til after work. Anyways, felt freakin great today!!!

 

[1love]

Glad too see your having productive days lately. How did the seated BB press go using the smith? I think I will work them into my next shoulder day for a change, as I tend to use the db's more than anything.

 

[richiec]

Glad too see your having productive days lately. How did the seated BB press go using the smith? I think I will work them into my next shoulder day for a change, as I tend to use the db's more than anything.

I like the Smith BB press, I was able to do more weight with better control.

 

[richiec]

Pre-Workout - Jack3d

5/6

CHEST

Incline BB
warmup
185x12
225x10
245x6
widowmaker

Flat BB
185x12
225x10
275x6
225x10

Decline BB
225x3x10

Cable Crossover
80x10
100x2x10

PWO- purple wraath

Breakfast
6 egg whites, 2 whole eggs
2 turkey sausage
2 slice whole wheat toast
Glass skim milk

Ready for work!!!

 

[richiec]

Pre: Jack3d

5/7

BACK/BI

Deadlift
warmup
275x12
365x9
455x6

T-Bar Row
135x12
180x10
270x6
180x10

Weighted Pull-Up
BWx15
BW+25x10
BW+35x9
BW+45x8
BWx8

Barbell curls
95x10
115x10
135x9

Barbell Rows
Overhand
135x10
185x10
Underhand
135x10
185x10

DB Hammer Curl
50x2x10


PWO: Purple Wraath

Great day today, looking forward to 2 days of rest!!!!!!!!!!

BTW, my biceps feel like they're going to POP

 

[richiec]

Pre: Jack3d

5/10

LEGS

Squat
warmup
225x12
315x10
315x9

Leg Press
570x12
660x10
840x10
930x8
570x12

Leg ext
150x12
170x10
190x9

Standing Leg Curl
80x10
100x10

Post WO: purple wraath

Breakfast!: 8 eggs (2 whole, 6 whites), 2 turkey sausage links, 3/4 cup oats, glass skim milk.

Ready for another great week!