Spesmilitis's workout journal

[spesmilitis]

today: legs

squats - 3 sets. 115 lbs 10 reps. 125 lbs 7 reps. 125 6 reps
stifflegged deads- 3 sets. 140 lbs 10 reps. 155 lbs 7 reps. 155 lbs 7 reps.
leg curls 3 sets- don't pay too much attention when im on machines

 

[spesmilitis]

today: chest

military press: warm up: 65 lbs 10 reps. 85, 3 reps (dam). 75 5 reps.

dumbell flat press: 50 lbs dumbells 10 reps. 50 lbs again, 9 reps, then went and did 2 reps of 42.5's right after.

Fly's: two sets

incline press: 47.5, 5 reps and did two reps of 42.5 right after. 47.5, 4 reps

lateral raises: 2 sets

tricept pull downs: 4 sets

 

[spesmilitis]

today: back/legs

squats: 115 lbs - 10 reps, 9 reps, 9 reps
deadlifts: 155lbs-10 reps, 195- 8 reps, 7 reps
pull downs- 150 lbs 8 reps then 120 4 reps. 150 6 reps then 120 3 reps
stifflegged deadlifts- 155lbs- 10 reps. 175 8 reps, 7 reps.

weight 132 lbs

 

[spesmilitis]

today: chest

military press: 65 lbs 10 reps. 85 lbs 5 reps. 85, 5 reps.
dumbell flat: 55 lbs dumbells, 6, 5 and 4 reps
2 sets butterflyes
2 sets lateral raises
3 sets tricpet pulldowns.

 

[Warboss Alex]

today: chest

military press: 65 lbs 10 reps. 85 lbs 5 reps. 85, 5 reps.
dumbell flat: 55 lbs dumbells, 6, 5 and 4 reps
2 sets butterflyes
2 sets lateral raises
3 sets tricpet pulldowns.

why did you start with shoulders? that way you're shortchanging your chest if your delts are already fatigued. the chest press will give you more overall growth than the military press.

it's fine to squat or deadlift last in a workout because they're not really affected by your other exercises, however all presses include major deltoid work so doing shoulders first seems to defeat the object for me ...

(otherwise looks good to me!)

 

[spesmilitis]

Thanks i'll keep that in mind.

I'll keep the military press first for now. I've been doing bench for a while and havn't improved much, but I just switched from dumbell shoulder press to barbell shoulder press only 2 weeks ago, so i'm making improvements fast on it. Its a priority for now. Once the improvement on the military press levels off, I will do bench before shoulders.

Thanks for all the time you put into helping me and everyone else on this boards. Hopefully I'll do the same when I'm knowlegable enough.

 

[spesmilitis]

legs and back:

Squats:
120-9reps. 130 7 reps. 130 7 reps.
Deadlifts:
185-9 reps. 205 7 reps. 205 7 reps. 205 7 reps. (hell yeah)
Rows: 75 lbs 7 reps then 3 reps of 55 right after (middle setting)
75 lbs 5 reps, then 3 reps of 55 right after (top setting)
Siff-legged deadlifts: 155 7 reps. Did this 4 times (daym, still don['t think form is perfect)
1 set of leg curls.

 

[Skilla_Staz]

What are your stats?

I would personally recommend doing deadlifts maybe on a Wednesday, and Squats on Friday. Seperating these two will allow you to go maximal effort both days without hindering your weight on either one.

WBA, thoughts on that?

 

[Warboss Alex]

What are your stats?

I would personally recommend doing deadlifts maybe on a Wednesday, and Squats on Friday. Seperating these two will allow you to go maximal effort both days without hindering your weight on either one.

WBA, thoughts on that?

deadlift wed, squat fri --> 24hrs rest between lifts == bad idea.

deadlifts on monday and squats friday is fine, since you've got the weekend to recover. monday and thursday are other options too.

 

[Skilla_Staz]

Looks like i'm going to have to revamp MY routine as well.

I've got deads on Wednesdays and Squats on Fridays. Might moved Deads to Tuesdays

 

[Throttle]

well, splitting them up to wed & fri certainly beats doing them the same day... but I'd put 2 full days of rest between them.

 

[Skilla_Staz]

Would switching my bench (monday) and deadlift (wednesday) days be efficient, while leaving my squats on friday, possibly thursday?

 

[spesmilitis]

my stats are:

132 lbs
5' 8''
low body fat

I don't feel that squats are hindering my deadlifts . . . .I feel like I can do deadlifts at the end of a hardworkout and perform them pretty well. I just did a personal best with em in my last workout. Squats on the other hand, have to be performed first for me to do em without hinderance. So right now I feel like im doing both of em without personal hinderance. However, its time for me do mix up my workout. Tommarow im doing chest, friday legs only, then back/chest, then legs, then back/chest again.

 

[Warboss Alex]

Would switching my bench (monday) and deadlift (wednesday) days be efficient, while leaving my squats on friday, possibly thursday?

seems good, go for it.

 

[Warboss Alex]

my stats are:

132 lbs
5' 8''
low body fat

I don't feel that squats are hindering my deadlifts . . . .I feel like I can do deadlifts at the end of a hardworkout and perform them pretty well. I just did a personal best with em in my last workout. Squats on the other hand, have to be performed first for me to do em without hinderance. So right now I feel like im doing both of em without personal hinderance. However, its time for me do mix up my workout. Tommarow im doing chest, friday legs only, then back/chest, then legs, then back/chest again.

why's it time to mix up your workout?

 

[spesmilitis]

to test this routine I came up with: http://www.sosuave.net/forum/showthread.php?t=109721

If I don't see good results, i'll go back to the mon-back, tues-chest, fri-legs routine.

 

[spesmilitis]

Today: chest
weight 131 (dam bjj, and classes)

Flat dumbell press: 55 dumbells, 9 reps. 7 reps then 4 reps with 40's. 6 reps then 4 reps with 40's. Personal best, hell yeah! Note, go up to 60's and 45's next time.

Barbell shoulder press: 70 lbs, 7 reps (non max out). 85 lbs, 4 reps, 3 reps. Dam, I was aiming for 6-7 reps. Its a trade off from doing bench first.

pull downs: 3 sets
butterfly's: 2 sets
lateral raises: 3 sets. Note, start with 12.5's next time.

 

[spesmilitis]

today: back/legs
weight 131 =/

squat: 125, 9 reps. 130 7 reps, 7 reps.
Pull downs: 165 6 reps, then 135 4 reps. 165 5 reps, 135 3 reps. Personal best
deadlifts: 190: 9 reps. 210 7 reps, 7 reps, 7 reps. personal best
sifflegged deadlifts: mostly experimenting with different weights, trying to get a better feel for the lift
Leg curls: 1 set.

Dam, i keep getting personal bests, but my weight stays the same. I bet it'll shoot up when I take my break from BJJ.

 

[spesmilitis]

today back:

Deadlifts: 195 -9 reps. 215-7 reps, 5 reps, 4 reps. personal best. But dam! my grip kept giving out. I couldn't done more, but the bar on my left hand kept slipping, even whey I changed the grip.

Pull downs:
165 lbs 7 reps, then 135 3 reps. 165 4 reps, then 135 2 reps. (personal best)

Rows:
80 lbs: 6 reps, then 3 reps of 60. middle grip
80 lbs: 5 reps, then 2 reps of 60, top grip
(personal best)

forearmbar curls

1 sept of pullups.

personal best = most weight i've done for atleast 5 reps or more reps done at max weight i've done.

weight 131.5

 

[Warboss Alex]

congrats on the personal best's.. for deadlifts buy straps or chalk, that'll help your grip out.