Pelly's Workout Log..

[pelly789]

I figured i would start to write down my workouts to keep better track of my progress and what i do. I started my log this previous Monday on the 28th so here it goes..

my routine is
Monday Chest/Biceps
Tuesday Legs
Wednesday Off
Thursday shoulders/traps
Friday Back/Triceps

Monday August 28

Bench press
155 x 15
205 x 10
225 x 8
255 x 4
Incline DB press
55 x 7
65 x 7
75 x 5
Machine Pullovers
105 x 15
135 x 10
135 x 10
Decline DB press(new exercise to me thats why i used lighter weights)
25 x 15
40 x 12
50 x 8

BB curls
75 x 8
85 x 7
95 x 6
Hammer curls
35 x 7
40 x 7
40 x 7

Crunches
4 x 50

[pelly789]

Tuesday August 29th

Legs

Squats
135 x 15
255 x 8
275 x 7
295 x 6
One leg legpress
225 x 7
235 x 6
245 x 6
Leg ext.
130 x 10
150 x 8
160 x 7
Leg curls
110 x 10
130 x 8
140 x 8

Standing calve raises
155 x 15 x 4

[pelly789]

Thursday August 30th

Shoulders/Traps
Arnold presses
30 x 12
30 x 15
40 x 12
50 x 12
Front raises
10 x 15
15 x 15
15 x 15
Reverse flyes
60 x 15
75 x 15
75 x 15

DB shrugs
70 x 15
75 x 15
85 x 20
100 x 20
Upright rows
55 x 15
65 x 15
75 x 15
95 x 15
Machine shrugs
3p x 15
3p x 20
3p + 25 x 10( i couldnt hold on and lost my grip)

it seems as though i have a motivation problem or something because it seems by the weights i did that i could get alot more if i really tryed any thoughts on any of this?

[pelly789]

Friday August 31st

Back/Triceps

V-bar pulldowns
120 x 15
130 x 12
140 x 9
Deadlifts
275 x 6
295 x 6
315 x 5
325 x 4
Bent over rows
55 x 20
65 x 15
75 x 12
T-bar rows
2p x 8
2p+25 x 8
3p x 8

French press
70 x 12
75 x 10
80 x 10
Cable pulldowns
60 x 12
70 x 12
70 x 12
Dips
BW x 7
BW x 8
BW x 10

[C_Bino]

Hey bro. Seems like a good log you are keeping, I would love to help you out and give any input I can. But first let me know your goals. Are you trying to gain mass and be a bodybuilder or what?
This will make it easier to critique.

[pelly789]

yea basically my goals are to bulk up about 15-20 lbs of LBM and see where im at then i have been training since i was 16. i would like so be at my goal within a year from now, so i know its going to take alot of hard work

Age- 19
Weight-210

[C_Bino]

Honestly bro the workouts dont seem to bad at all. The leg day is a little weak imo but everything else seems ok.
For legs I will give a sample of what I do (of course its not always the same)

Leg extensions & Leg curls (superset)
4 set each

Squats
5-6 sets

Leg Press
5 sets

Walking Lunges
3 sets

Adductor Machine
3 sets

Standing Leg Curls
4 sets

Stiff-Leg Deadlifts
3 sets

The weight will obviously be at what you can handle, I try to stay in the 10 rep range, anywhere around there is good as long as you are working your ass off and are dead after those 10 reps.

[pelly789]

bino, that seems like too much too me, your right my leg day is probalbly a little too short and i should add a few different things in it but you have like 27-28 sets for legs in one day, i thought that the normal set range was 6-9 (shoulders, bis' tris) sets for small muscle groups and 12-18 for the larger muscle groups(chest,back legs). it seems like a bit much for me

[C_Bino]

Ya but remember your legs are bigger and even with your thought about 12-18 for larger muscle groups...mine is still in that range. Remember Im not JUST doing quads I am also doing hams. So that is two muscle groups so maybe 14 sets each. I dont see that as overkill at all.

[pelly789]

yea..i understand what your saying now sorry i dont know why i always consider legs just one muscle group when they aren't good point my bad..

[pelly789]

Monday September 4th

Chest/Triceps
Bench press
225 x 10
245 x 7
265 x 5
315 x 2(last one asst.)
Incline DB press
60 x 10
70 x 10
80 x 6
Decline DB press
45 x 15
50 x 15
65 x 8
Machine flyes
135 x 10
135 x 10
135 x 12

Skull Crushers
80 x 15
90 x 8
90 x 6
Cable pulldowns
60 x 15
70 x 9
70 x 7

[pelly789]

Tuesday September 5th

Legs

Squats
275 x 8
285 x 8
295 x 6
315 x 5
One leg legpress
225 x 8
245 x 8
265 x 6
Leg ext.
150 x 12
170 x 10
180 x 10
Leg curls
120 x 12
130 x 10
140 x 10
SLDL
65 x 10
65 x 10
75 x 10

[FullMoonHowlingWolf]

I agree with Bino especially about your legs and you see now that quads and hams are two different muscles. Do an additional set or two of squats as 135 x 15 sounds like a warm up set. The squat will add mass and help your entire body grow. Also you need to add more ab and calf work. Train them just like you’d train any other body part.

Be careful because IMO you are doing slightly too many sets for certain muscle groups. Set wise keep this in mind, but it doesn't include warm up sets:

Chest 10-12
Shoulders 7-10
Biceps 5-7
Triceps 5-7
Back 10-12
Legs 18-23

Personally I stay near the lower number of sets. From my experience and other bodybuilders I’ve known that more sets is not always best, but what you put into each and every set is! To get bigger and stronger you have to have a strong will and project it into every minute of your workout.

[pelly789]

thanks for the critique wolf....if your saying im doing too many sets for certian muscle groups which ones am i over doing it on? Also, i want to add pull-ups to my back routine but i can only do like 5-6 for some reason and the next sets after that i can only get a couple too...should i use the weight assisted machine to do pullups with or how should i go about training to do more?

[pelly789]

Thursday September 7th
Shoulders/Traps

Arnold presses
40 x 15
45 x 10
45 x 8
50 x 7(seemed as though my shoulder joints were in more pain than muscle fatigue, my rotator cuffs are weak maybe?)
Seated rear lateral raises
10 x 15(did 5lbs. before to practice form as i never did these before)
15 x 12
15 x 12
Side L-lateral raises
15 x 15
15 x 15
15 x 12

DB shrugs
80 x 20
90 x 15
80 x 12
Upright rows
75 x 15
85 x 12
85 x 12
85 x 12

[FullMoonHowlingWolf]

thanks for the critique wolf....if your saying im doing too many sets for certian muscle groups which ones am i over doing it on? Also, i want to add pull-ups to my back routine but i can only do like 5-6 for some reason and the next sets after that i can only get a couple too...should i use the weight assisted machine to do pullups with or how should i go about training to do more?

You are welcome Pelly. I was just looking at your 9-7-06 shoulder workout and I count 14 sets plus the 3 sets of shrugs for your traps. I would recommend staying in 7-10 sets for shoulders. Make sure you warm your shoulders up good. This should help with that burning you're talking about. As for the pull ups, I would see if someone could spot you, but if not, you could do your first set regular and then go to the machine to assist you. Do it that way until your strength comes up. Keep after it.

[pelly789]

Friday September 8th

Back/Biceps
(worked on form for this workout)
V bar pull downs
100 x 12
110 x 12
120 x 10
Deadlifts
135 x 10
185 x 10
225 x 10
275 x 7
Bent over rows
75 x 15
85 x 12
95 x 12
Pull ups
BW x 6
BW x 6
BW x 5
Hammer curls
35 x 10
35 x 10
35 x 10
Cable curls
40 x 15
50 x 12
60 x 10

[pelly789]

Monday September 11th

Chest/Triceps

Bench press
225 x 10
255 x 7
275 x 6
275 x 5
Incline DB press
75 x 10
80 x 8
85x 6
DB Flyes
25 x 15
25 x 10
25 x 10
CGBP
135 x 12
145 x 10
155 x 10
Cable pulldowns
50 x 20
60 x 12
60 x 10

[pelly789]

Tuesday September 12th

Legs

Squats
285 x 8
305 x 6
325 x 6
345 x 4
One leg legpress
245 x 10
245 x 8
265 x 8
Leg ext.
170 x 10
190 x 10
210 x 10
Leg curls
120 x 10
130 x 10
140 x 10
140 x 10
SLDL
75 x 10
75 x 10
85 x 10

[pelly789]

Thursday September 14th

Shoulders/Traps
Standing side laterals
15 x 12
20 x 12
25 x 12
Arnold Press
45 x 12
50 x 12
50 x 10
Upright rows
85 x 12
95 x 10
105 x 10
Seated rear lat raises
15 x 10
15 x 12
DB shrugs
85 x 15
90 x 15
100 x 15

[pelly789]

Friday September 15th

Back/Biceps

Lat pulldowns
110 x 10
120 x 10
130 x 10
Deadlifts
315 x 6
335 x 6
225 x 10
405 x 1
Pull ups
BW x 8
BW x 6
BW x 5


DB curls
40 x 10
40 x 8
Incline DB curls
20 x 11
25 x 10
Cable curls
50 x 10
60 x 10

[pelly789]

September 18th

Chest/Triceps

Bench
245 x 8
265 x 5
295 x 3
325 x 1

Incline DB press
50 x 15
60 x 10
70 x 7

Machine flys
135 x 12
135 x 10
135 x 10

French press
70 x 12
80 x 11

Dips
BW x 10
BW x 10

pulldowns
60 x 16
80 x 8

[pelly789]

September 19th

Legs

Squats
315 x 10
335 x 6
355 x 4
365 x 3

1 leg press
225 x 12
275 x 10
285 x 10

Hack squats
135 x 15
225 x 10
275 x 8

Leg curls
120 x 12
130 x 10
140 x 10
150 x 7

[pelly789]

September 21st

Shoulders

DB military press
50 x 12
60 x 10
65 x 8

Side lateral raises
20 x 10
20 x 10

Rear delt raises
15 x 10
15 x 10

Upright rows
95 x 10
95 x 10
95 x 10

DB shrugs

80 x 12
90 x 10
100 x 12

During my shoulder workouts my shoulder joints always get this burning sensation that feels like its inside the joint . Does anyone know what this is caused by.. maybe weak rotator cuffs?

[pelly789]

September 22nd

Back/Biceps

Lat pull downs
110 x 12
120 x 10
120 x 8

Deadlifts
225 x 10
325 x 6
365 x 4
435 x 1

Pullups
BW x 8
BW x 6

Bent over rows
65 x 12
75 x 12
85 x 10

Incline curls
15 x 12
20 x 10

Hammer curls
40 x 8
40 x 6

BB close grip curls
65 x 10
75 x 8