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bigforgood1
01-31-10, 3:04 am
so its been a while since i was on this forum, and since i wasnt actually lifting seriously the past few months due to some personal stuff. I am 17 years old and 184lbs right now and have made my workout split last night. lets see how it goes...

Monday-Back
Tuesday-Chest
Wednesday-Legs
Thursday-Shoulders
Friday-off
Saturday-Arms
Sunday-off

more in depth version of each workout:

monday:back
wide grip pullups(warmup) 2 sets- possibly adding weight
Deadlifts 4-6 sets(4-10 reps)
Bent over BB rows/ bent over DB rows(alternate each week) 3 sets
seated rows 3 sets
lat pulldowns 4 sets

Tuesday: chest
BB/DB flat bench press(alternating each week) 2 warmup sets, then 4 sets
Incline DB press 4 sets
DB flyes 4 sets
Decline BB bench press 4 sets

Wednesday: legs
Seated leg curls 3 sets
Stiff Legged Deadlifts 4 sets
Squats 4-6 sets
Leg press 4 sets
Seated Leg Extensions 3 sets
*possibly adding front squats

Thursday: Shoulders
Standing/Seated Military Press(alternating weekly) 4 sets
Front DB raises 4 sets
Side DB raises 4 sets
Seated DB press 4 sets
Front BB shrugs 3-4 sets
Back BB shrugs 3-4 sets

Friday: off

Saturday: Arms
Alternating DB curls 4 sets
BB curls 4 sets
DB hammer curls 4 sets
Pracher curls 4 sets
Close Grip bench press 1 warmup set, 4-6 sets
Weighted Dips 3 sets to failure
Skull crushers 3 sets
pushdowns(v-bar or rope) 3 sets

Sunday: off

as of now, i am only taking a multivitamin, fish oil, and ON whey protein, because i am low on cash, but i will soon be adding more supplements to the list.

*2 scoops of ON whey protein after each workout.



Feel free to to ask questions or comment about my log


__/__ <---weight/reps

lets get on with the log:

Saturday-Bis and Tris 1/30/2010
Bis:
Alternating DB curls- 25/10 35/10 40/10 45/6
BB curls-65/10 75/10 85/6 85/4
Alternating DB hammer curls- 20/10 25/10 30/10 35/10
Preacher Curls- 40/10 50/10 60/8 70/3
Tris:
Close Grip Bench Press- 115/12 135/10 155/10 185/8 205/4
Weighted Dips-45/12 45/8/ 45/6
Skull Crushers- 40/10 50/10 60/8

Workout got cut a bit short but i had a good pump going after this.

bigforgood1
02-01-10, 10:32 pm
Monday 2/1/2010
i weighed in at 182lbs preworkout.

widergrip pullups- BW/8, BW/6
Deadlifts- 135/10 225/10 315/8 405/4
bent over BB rows- 135/10 185/6 205/4
seated rows- 120/10 140/6 140/6

didnt have enough time to do lat pulldowns due to the gym closing.

bigforgood1
02-07-10, 6:31 pm
havent been able to get on my computer for a bit, here was what i did over the past week

Tuesday 2/2/2010 chest
BB bench press 135/10, 135/10, 155/10, 185/10, 205/6, 225/4
Incline DB press 40/10, 50/10, 60/10, 70/4
DB flyes 30/10, 35/10, 40/8, 45/6

couldnt hit decline bench due to the gym closing. also my BB bench isnt good only because its been a while since i did BB bench, i mainly stuck to dumbbell bench.

I also missed my leg day wednesday due to family stuff unexpectedly popping up


Thursday 2/4/2010 shoulders
standing military press 45/10, 65/10, 95/10, 115/8, 125/4
Front DB raises 20/10, 25/10, 30/10, 35/6
Side DB raises 20/10, 25/10, 30/10, 30/8
Seated DB press 40/10, 10/10, 45/10, 45/8
Front BB shrugs 225/12, 225/12, 275/10, 275/10
Rear BB shrugs 225/12, 225/12, 275/10, 275/10


Saturday 2/6/2010 arms
Alternating DB curls 30/10, 35/10, 40/10, 45/8
standing BB curls 65/10, 75/10, 85/10, 95/5
DB hammer curls 25/10, 30/10, 35/10, 40/8
Preacher curls 40/10, 50/10, 60/7, 70/4
Close Grip Bench Press 115/12, 135/10, 155/10, 185/6, 205/4
weighted Dips 70/80, 70/8, 70/6

ended up leaving after dips because there were no benches open for skullcrushers and there was extreme over crowding in the gym i go to because of its small size.