Chest6's Workout Log

[chest6]

By popular demand (not really just from nark) I think I'll finally get my log up. I can't transfer it all because its in this aol program so I probably wont get everything up til today in.

I started bulking January 17th, which was the first day of the second semester

I workout one bp a week..my routine is like this

Monday- Chest/tris
Tuesday- Back/bi's
Wed-off
Thursday-shoulders
Friday-legs

This is usually how I do it...sometimes I'll miss a day and it will push everything back

January 17 2006
Weight 226

Tuesday (started off a day behind)
Chest/tris

Decline dumbbell
80x8
90x8
100x8

Incline dumbbell
80x8
85x8
90x6

Barbell flat bench
225x8
245x6
265x6
275x3 (2 assisted)

Dips
bw+25lb 8 reps
bw+25lb 6 reps
bw+25lb 5 reps

Skulls
65lbx10
75x8
85x6

[chest6]

Wednesday January 18th 2006

deadlift
315x8
365x5
385x4
405x4

tbar rows
3px12
4px8
5px8
5px7

wide grip chins (all bodyweight)
9 reps
6 reps
5 reps
3 reps + 2 assisted

standing supined grip curls
85x8
90x6
95x4

preachers on incline bench
20x15 warm up
25x10
30x8
30x7

[chest6]

Friday January 20 2006

shoulders/traps

barbell military
135x8
155x9
185x8
205x5

wide grip upright rows (these killed the wrist) reps/sets
95x8x3

shrugs in front
225x15 warm up
405x8
455x8
315x15

shrugs behind back
375x8
395x8
285x10

[chest6]

Saturday January 21 2006

Legs

squats
315x10
365x8
385x6
405x6

Leg press (feet 4 inches apart; heels at the very bottom of the pad)
540x15 warm up
720x10
900x6
810x18 (partner wouldn't let me stop here..I had no idea I could get this many )

leg extension
80x10
90x10
100x10

Leg curls
90x10
100x10
110x10

[chest6]

Monday January 23 2006

Incline db
80x8
85x8
90x8
90x8

barbell flat bench
225x8
245x8
275x4
225x8

flies (this is like the second time I have ever done these)
35x8
45x8x2

3 sets bw dips
13 reps
10 reps
8 reps

skulls
95x8
105x8x2 superset with close grip 8 reps

[MatrixGuy]

Cracking stuff Chest. Might use some of this myself Some impressive figures there too.

[chest6]

Tuesday January 24 2006

Back

deadlift
225x15
275x10
315x10
365x10

tbars
3px10 warm up
4px8
5px8
6px8
4px12

wide grip chins (bw)
10
8
4

standing barbell curls
85x10
95x8
105x6

hammer curls
20x8
25x8
30x7

[chest6]

It was a pretty partial tear that just ended up getting worse. It pretty much healed by November/December of last year..I'll just hope nothing reoccurs. Everything has been good lately.

[chest6]

Saturday February 4 2006

Legs

squats
315x10
365x10
385x10
405x11 (crappy YMCA belt snapped on the 8th rep, kept going and did 3 reps without it)

leg press (4 inches apart, bottom of pad)
720x15x4 (3/2 tempo..these burned like all hell)

3 sets leg curls
90x15
100x15
110x15

leg extension
100x15
120x20
130x14

[chest6]

Monday February 6 2006 19th birthday

Chest I copied and pasted from my aol candendar so the setup is different

db bench
80x10, 90x10, 100x12, 110x6

db incline
85x10, 90x6, 100x7

bb decline
185x12, 205x10, 235x5

bodyweight dips
bwx15
bwx12
25lbx8

cg bench 115x8, 135x8x3

[Rob]

Nice leg numbers. I like.

[chest6]

Nice leg numbers. I like.

Theyre nowhere near the legend canadians

[*Narkissos*]

Nice log overall

I see you've been experimenting with the deadlift rep-range

Why?

[chest6]

Nice log overall

I see you've been experimenting with the deadlift rep-range

Why?

I really got no clue..just trying to change things up. Lately I have been in the 4-6 rep range working up to a max triple and 2 weeks ago I worked up to 495x1. Just tryin stuff out...seeing what I respond to. I think I'll stick to what I've been doing lately. What you think?

[chest6]

Tuesday February 7 2006

Back/Bis

deadlift
315x6
365x6
405x6
455x4

tbar rows
3px10
4px8
5px8
6px8

bent over rows db
90x10
100x10x2 *forgot to mention this..my gyms dumbbells stop at 100 When I have 110 that means I get someone to put a 10 on top and hold it there..not the most effective way I know*

standing barbell curls
85x8
95x8
105x4

hammer curls
20x10
25x8
30x6

[chest6]

Saturday February 11 2006

Legs

squats
315x8
365x8
385x8
425x8

leg press
540x10 warm up
720x10
900x10
900 3/2 tempo 10 reps
810 3/2 tempo 12 reps (this about killed me)

stiff legged deadlift
135x8
185x8
225x8

[*Narkissos*]

I really got no clue..just trying to change things up. Lately I have been in the 4-6 rep range working up to a max triple and 2 weeks ago I worked up to 495x1. Just tryin stuff out...seeing what I respond to. I think I'll stick to what I've been doing lately. What you think?

I'm not sure.. I'm experimenting with my rep range too

No longer doing singles; double or triples

But i'm not going higher than 5 reps either

I think the 4-6 rep range is where the growth is generated with this exercise.

8-12 range fatigues the CNS a bit much imo...

It is a exercised marked by high muscle recruitment after all

Then again i could be wrong about the fatiguing bit

[chest6]

I'm not sure.. I'm experimenting with my rep range too

No longer doing singles; double or triples

But i'm not going higher than 5 reps either

I think the 4-6 rep range is where the growth is generated with this exercise.

8-12 range fatigues the CNS a bit much imo...

It is a exercised marked by high muscle recruitment after all

Then again i could be wrong about the fatiguing bit

I agree with you. I think my other workouts for the week suffered because of the high reps. Not sure. There is some drop offs in my weight I deadlift towards the end (as in recently) and I could never quite figure it out. I always need at least 3 days in between squats and deadlifts to be able to pull a decent weight.

[chest6]

Monday February 13 2006

Chest/shoulders (experimenting with new routine

Monday-Chest/shoulders
Tuesday-Back/Traps
Wed-off
Thurs-off
Friday-arms
Saturday-legs

This didnt give enough time in between legs and back and I my arms were still sore from the beginning of the week


db incline
80x10
90x8
100x2
90x7

db bench

80x10
90x10
100x10
110x10

decline bb
185x10
205x8
225x5

bb military
135x10
185x8
185x5
155x10

lateral raises
30x10
35x8
35x8
30x10

3 sets seated calf raises at the end for fun

[chest6]

I guess I didnt write down this shoulder day...strange ?

[taiboxa]

you got some legs for your stats bro.. congrats.. put rob and i to shame since we fatties

[AnabolicAndre]

damn dude, 110's on the DB press for 10 wow!!

And your numbers are higher now???

Impressive. keep doing what your doing.

[chest6]

Tuesday February 14 2006

Back/Bis

deadlift
warm up
365x4
385x4
405x4
475x2

wide grip chins
11 reps
8 reps
4 reps

bent over row db
80x10
90x10
100x10x2

wide grip lat pull (emphasized negative)
100x10
120x10
130x10

shrugs in front
warm up
405x12
455x9
315x16

[chest6]

Friday February 17 2006

Arms

incline curls
20x8x2
25x8

barbell curls
95x8
95x8
105x6

close grip bench
135x8
185x7
205x5

dips
45platex8
2 45's x5
45+25x8

[chest6]

Sunday February 19 2006

Legs

squats
315x6
365x6
405x6
455x3 (1 assisted)

leg press (4 inch apart)
720x8
810x10
810x12

leg curls
100x12
100x13
110x10

leg extension
120x10
120x10
140x7

3 sets calves
90lb seated 5 second negative, 5 second hold at the bottomx10x3

[chest6]

Tuesday February 21 2006

Chest/shoulders

Really tired cuz I just got done with a softball game so weights kinna suffered

Flat db
85x10
95x8
110x10
100x6

incline db
85x8x3

decline bb
185x10
205x8
245x4

barbell military
135x8
155x8
155x6

incline laterals
20x8x2
25x8

[chest6]

Thanks guys..I need to keep updatin this Im gettin lazy

Well I squat a lot more now than I did then and I can probably get more than 110 for db press for 10 but its only 110 or 125 since we stop at 100s .

[Anthony C]

Dang bro I

[chest6]

Dang bro I

huh?

[chest6]

Monday April 3 2006

Chest/tris

Shoulders weren't recovered yet. I did legs the day before..which was a big mistake not taking a day off after legs and did shoulders before legs, so they were still broken down.

barbell bench
225x8
245x8
275x2
295x1 (1 assisted)

incline db
80x10
90x8
100x6

decline bb
185x12 stopped after this because my shoulders were so sore and I felt like I was overtraining like hell

2 sets cd bench

2 sets french press 60x8, 80x8

Not the best workout..

[chest6]

Wednesday April 5 2006

Back/biceps

wg pullups
13
4
3

deadlift
315x8
365x7
385x7 Couldnt pull shit today

barbell rows
135x8
185x7
315x7: 135x8

tbar machine
3px8
4px8
5px8
2px12 Really squeezed on this one

incline curls
20x8
25x8x2

hammer curls
25x8x2
30x7

[chest6]

Friday April 7 2006

Shoulders/traps

barbell military
135x8
185x8
225x6x2 weak on barbell now I guess cuz im not used to it

upright
95x8
115x8x2

db shrugs with 100s
3 sets of 10 (5 second negative since these r light as hell) killed the forearms too cuz I didnt use straps

[chest6]

Thursday April 13 2006

Back/(bis)

Deadlift
315x10
365x4
405x5
455x2 Tired from work..I'll go ahead and stop saying this cuz from now on my weights wont be as high

Bent over row db
90x10
100x10x2 ahhh we need bigger dumbbells

tbar row
3px8
4px8
5px6

Weightroom closed 15 mins early and I couldnt do bi's ahhhhhh

[Anthony C]

HAAA HAAA My bad above bro .What I was going to say is dang bro I like what I see on your lifts lol but I got cut off .Anywyas whats your body weight ?? Looking strong AC

[chest6]

Oh ok cool..Im around 250 right now but I just started cutting..so the lifts will stay the same or inch downward soon..thanks

[chest6]

Saturday April 15 2006

Way off schedle

Shoulders/traps

military db
80x10
90x10
100x8

upright rows
95x10
115x10
135x6

db shrugs
120x8
130x9x2

Only had 20 minutes to workout so I had to make it quick

[chest6]

Monday April 17 2006

Stupid gym was closed on easter..Im so behind schedule

Legs

I did cardio earlier today..im dumb and my weights suffered because of it

squat
315x8
365x8
405x7
425x4

Leg press (felt like id try to compensate....shoulder width stance)
warm up 6 plates
720x10
810x10
900x10
1040x7 (990x3 (maxed out the machine 11 plates plus 25s on top..25s fell on the 7th rep and I busted out 3 with 990

sldl
135x10x2 held stretch at bottom 2 seconds
225x8

[*Narkissos*]

I like this leg workout.. nice poundage there man.. AND reps

[chest6]

Thanks man..weights for squats were a tad down tho

Wednesday April 19 2006

chest/tri

My chest started hurting today again...I hope to God it goes away..that set me back for months..

Bb bench
225x8
245x8
275x3
295x4 +1 assisted my friend came over and spotted me and hyped me up. On the 275 I wasnt really going to failure either...and I was kind of down on my pec acting up

Decline bb
225x8
275x6
245x9

Incline db RUSHED AS HELL had 3 minutes to do this and triceps
90x6
70x8x2 tired as hell cuz I had like 2 seconds of rest and this was immediately after decline

Tricep Extentions
70sx8x3 baby weight..but they were fried

Skulls
65x8

[chest6]

Thursday April 20 2006

Back

No bis stupid gym closed 15 minutes early..and I missed out on Vbar lat pulls (idea from narks log )

close grip pullups
bw+25 8 reps
bw 9 reps
bw 4 reps

Deads
365x5
405x5
425x5 on these my back felt weak. The weight was light but my stupid back wanted to round. Prolly cuz I sprinted some today for my stupid class. Way too much jogging/sprinting for my comfort level today

bent over rows
225x8 warm up
275x9
295x8
315x7