Previous Journal

Current Stats:

Weight:
Height: 5 9 - 5 10

Maxes (estimated or PR)
Squats - 260*3 PR
Deadlift - 315*5 PR
Bench - 210*1

Will edit with better info later.


Goals:

Long Term:

210lbs with about 10% body fat
Bench 350
Squat 450
Deadlift 600

Short Term:

May 2010 - 170lbs with current bf
Bench 225 for reps
Squat 300 for reps
Deadlift 4 plates for reps

Dec 2009 - 160lbs with current bf
Bench 205 for reps
Squat 275 for reps
Deadlift 365 for reps



This message was edited by Ishy on Sep 28 2009.

Current Routine:

quote Iron Addict

2A
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

1A
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

2B
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

1B
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3 Incline Bench Press 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10

Got it off the Iron Addict forums, it's similar to a routine that I did last November which worked very well. Might change Tricep pushdowns to something else such as Dips.

First day back, felt good. Was KNACKERED after working 11 hours on my feet all day. My eyes were drooping on the way to the gym.

Monday 31st August:

Workout 1B
Incline Bench Press:
135*5
135*5
135*5

Flat DB Bench Press:
60s*8
60s*8
60s*8
60s*7

Military Press:
90*2
80*5
80*4

Tricep Pushdowns:
Level6*10
Level7*9
Level6*9

Crunches:
2*15

For abs try hanging leg raises or planks instead of crunches. That way it won't just be the top two abs that develop.

quote Accord

For abs try hanging leg raises or planks instead of crunches. That way it won't just be the top two abs that develop.

Well I've got two slots on days A1 and A2, what would be two good exercises to hit the top and bottom? I was thinking regular crunches and either decline sit ups or the Captain's chair. I'm an ab training noob.

anybody that only feels crunches in the upper two doesn't know how to do crunches

quote Tumbles

anybody that only feels crunches in the upper two doesn't know how to do crunches

You're such a hardass bro


Anyways, I recommend doing abs with weights, making the muscle bigger. And bicycle crunches.

quote luigi jean

Anyways, I recommend doing abs with weights, making the muscle bigger. And bicycle crunches.

The rectus abdominus (abs) is a muscle sheet, it has no muscle 'belly' like all other muscles. The way to make your abs look bigger is to lose the fat on your stomach (see:eating right), the only way to get your abs to bulge is if they genetically look like that anyway or if you take steroids.

Some good core strengthening exercises however are:

Heavy compounds (deadlifts, squats, cleans, press)

Anything overhead (Overhead squats, waiters walk)

Kettlebell drills (swings, turkish getup)

Basic gymnastics (L-sit, L hang, V-up, hanging knees to elbows, plank)

Wednesday 3rd September

Routine 2B:

Deadlift:
135*5
225*5
295*5
295*5

Leg Press:
360*10
410*10
430*10

Weighted Hammer Chins:
w/5 lbs*6
w/5 lbs*6
w/5 lbs*6
w/5 lbs*6

Standing Curls:
30s*10
30s*10

Felt sick and went home at this point.

Well my routine is based around compounds which is why I feel it's ok to not really do abs much.

Anyhow didn't have to time update yesterday:

quote Tumbles

anybody that only feels crunches in the upper two doesn't know how to do crunches

lol anything moving only the upper body uses the upper abs; moving legs on the other hand uses lower abs. I don't even know what you're talking about.

God I'm really out of it. Been busy.

Wednesday 9th September

Workout 1A:

Flat BB Bench Press:
95*10
115*8
135*5
175*3
170*3
170*3

Incline DB Bench Press:
45s*8
45s*8
45s*8
45s*8

Clean & Press:
90*3
90*2
--

Weighted Dips: (tricep focus)
25lbs*10
25lbs*10
25lbs*8

Crunches:
12
12
12
12

Was going to start working out again this week but I'm now working 50 hrs again.. too tired to work out. We should have another manager hired soon so I should be ok.

quote Accord

lol anything moving only the upper body uses the upper abs; moving legs on the other hand uses lower abs. I don't even know what you're talking about.

The abdominal muscle is one big muscle sheet, you cannot work half of it with a certain exercise. You may recruit a few more motor unit in the upper half compared to the lower half, but you're not working just the "upper abs" it's a myth.

I worked 60 hours last week, even though 44 is meant to be the max we're allowed to do

Anyhow two days off, got a lot of sleep today, will eat a lot and hit the gym again!

Gonna update first post with goals.