UberLifting Journal

[UberSteroids]

Hey guys I know everyone was waiting for this for such long time
Yeah Right

Anyways.. I just wanted to add my online journal..to keep myself more motivated.. Gotta 1 year to look like a beast! Im not that advanced as far as working out (weak) so it might help some of the other noobs on this website... any questions nooblets, feel free to ask !
Plus I will learn from some PRO guys suggestions. Going on to the gym right after this post.. will keep updating!

Routine:
Day1 Chest/Triceps
Day2 Back/Biceps
Day3 Legs/Glutes
Day4 Shoulders/Traps
Day5 OFF

Stats: 23 years old, 207LBs, %16 BF 6`3 Tall

[S-deuce]

Cool, keep us updated. Days 6 and 7 off as well or you restarting day 1 after your day off?

[UberSteroids]

Cool, keep us updated. Days 6 and 7 off as well or you restarting day 1 after your day off?

Yes it restarts to Day 1 again

[*Narkissos*]

Looking foward to reading bro

Question.. Why not throw in a rest day on day 3?

4 days hard training is rough CNS-wise

Nark

[UberSteroids]

Looking foward to reading bro

Question.. Why not throw in a rest day on day 3?

4 days hard training is rough CNS-wise

Nark

See I was off the gym for 2 months, for now it wont be too hard of a training. I want to get my CNS used it all that stress. But I will definetly take Day 3 as a day OFF as soon as Ill be rolling! Thanks for a great advice.

[UberSteroids]

Looking foward to reading bro

Question.. Why not throw in a rest day on day 3?

4 days hard training is rough CNS-wise

Nark

Rough... does it mean.. it's bad ? Or jsut tough to do ?

[UberSteroids]

When making a routine...
Ok..
Day1 Chest and tricpes because they go together.
Day2 Back and biceps again they work together.
Day3 OFF - becuase my back is in pain after yesterday, need to recover to do a good intense leg exercise
Day4 Legs or OFF depending on back recovery
Day5 Shoulders/Traps
Day6 OFF need to rest for chest day.

So I think this is like..the most efficient workout routine for me.

[*Narkissos*]

Rough... does it mean.. it's bad ? Or jsut tough to do ?

Rough on the CNS (central nervous system)= bad... suppressive.

Suppression precedes over-training... and may precede immuno suppression.

i.e. kill the CNS... suppress the immune system... get sick more often. Or impede gains.

[UberSteroids]

Rough on the CNS (central nervous system)= bad... suppressive.

Suppression precedes over-training... and may precede immuno suppression.

i.e. kill the CNS... suppress the immune system... get sick more often. Or impede gains.

I understand.
So I think my routine should be good than:
Day1 Chest and tricpes because they go together.
Day2 Back and biceps again they work together.
Day3 OFF - becuase my back is in pain after yesterday, need to recover to do a good intense leg exercise
Day4 Legs or OFF depending on back recovery
Day5 Shoulders/Traps
Day6 OFF need to rest for chest day.

Giving it more rest, before hitting it again.
Appreciate it Nark.

[*Narkissos*]

I understand.
So I think my routine should be good than:
Day1 Chest and tricpes because they go together.
Day2 Back and biceps again they work together.
Day3 OFF - becuase my back is in pain after yesterday, need to recover to do a good intense leg exercise
Day4 Legs or OFF depending on back recovery
Day5 Shoulders/Traps
Day6 OFF need to rest for chest day.

Actually:

Day 1 Chest and triceps
Day 2 Back and biceps

Day3 OFF -

Day4 Shoulders/Traps
Day 5 Legs

Day 6 OFF
Day 7 OFF

Makes more sense.

Erectors; hams; glutes get worked during back.. so one rest day between back and legs makes no sense. Training legs three days later does makes sense.

Additionally, triceps, and medial and anterior delts get worked during chest day.. as well as shoulders day.

Change the order of days so you have 3 days between anxillary work and direct work.

Narkissos

[*Narkissos*]

'k

I'll be watching..stopping in from time to time

Good luck man

Nark

[UberSteroids]

Nov 19
Chest
Warm-up 15 push-ups
Warm-up set 135Lbsx10 (very slow)
185Lbs x 8
205Lbs x 4
185Lbs x 8
185Lbs x 7

Incline bench (this really needs work)
135Lbs x 10 (1 sec static at the bottom of the rep)
135Lbs x 10 (1 sec .... )
135Lbs x 7 (2 sec ..... )

Decline press machine
95Lbs x 10 (1 sec static half rep)
125Lbs x 7 (2 sec.....)
110Lbs x 8 (2 sec.....)

Flys machine
100Lbs x 8
120Lbs x 9 ( 2 sec static )
60Lbs x 20 (very slow)

Tricpes

Lying triceps extensions
55Lbsx10
65Lbsx7

Sitting triceps extensions
35Lbs x10
55Lbs x8

Elbow out extensions
25Lbsx8 each arm
20Lbsx7ea

Reverse grip single hand cable pressdowns ( no breaks between sets )
20Lbs x8 Right Arm
x8 Left Arm
x5 RA
x5 LA
x3 RA
x3 LA (1 assisted)

Good workout, feels good to be back

[*Narkissos*]

Good session

[UberSteroids]

Im going to workout my back and biceps today. I got a question about the dead lift. Would You suggest doing it first before doing anything else ?

[chest6]

I dont like legs after back. NO way I could do that. My lower back feels it for at least 2-3 days after back day. I cant squat if my lower back isn't fresh. Dont like 4 days in a row period.

[*Narkissos*]

^^ I don't like it..but i've done it.

It's tought tho.

Ubersteroids.. as to your question, your positioning of the deadlift: first in the workout would be best imo.

Nark

[UberSteroids]

^^ I don't like it..but i've done it.

It's tought tho.

Ubersteroids.. as to your question, your positioning of the deadlift: first in the workout would be best imo.

Nark

Yeah thats what Ive been doing. Ive tried to do deadlift in the middle or later during my workout session, but I was so exhausted by then, it wasnt even worth trying deadlift. Good, thanks.

[UberSteroids]

November 20th

Back/Biceps

Deadlift
Warm-up bar only x10
135Lbs x 10
135Lbs x 10
145Lbs x 8
115Lbs x 8 (tempo 2 sec down, explode up)

Dumbbell pullovers lying
25Lbs ea x 8
25Lbs ea x 7

Lying dumbbell rows (slightly incline)
25Lbs ea x 10 (1sec static)
35Lbs ea x 10 (1sec static)
35Lbs ea x 7 (2sec static)

Bent-over barbell rows
115Lbs x 7
115Lbs x 6 (last 2 reps 3 sec static)

Cable face pulls wide grip
50Lbs x 10
100Lbs x 12

BICPES
Standing full barbell curls
95Lbs x 4 ( ouch )
75Lbs x 8
75Lbs x 7
75Lbs x 7 failure

Standing hammer dumbbell curls + ARM BLASTER
35Lbs ea x 5 (damn its tuff)
35Lbs ea x 5 (nice and slow, squeeze the muscle on the top of the rep)

Preacher curls EZ curl bar
60Lbs x 9 (twisitng wrists in, makes such difference)
60Lbs x 7 failure

Reverse grip EZ curl bar
60Lbs x 5 failure
60Lbs x 4 failure

Finish off with 25Lbs dumbbells
7reps each arm (3 reps reverse grip,2 reps hammer, 2 reps regular)

Man Im pumped ! Feels good!

[chest6]

Yeah..Ive done it too...really hard to hit impressive squat nuimbers or to even hit legs effectively without the back giving out first..

[*Narkissos*]

I think it's time to prioritise.

You deadlift and row only a little bit more than you curl.

Not a flame..just an observation.

Being that both of the former are multijoint..and latter isn't... i think it's time to evaluate your regime.

Nark

[UberSteroids]

Yeah I know. To be honest... I dont think that I ever really worked out. Well maybe some times in the past, but that wasnt a real workout. The thing is when I was working out, I totally let my shoulders go, my back, legs, not even talking about abs. I just focused on chest, bis and triceps, everything else wasnt intense at all, I have plenty to work on. I bet You if I went to cutting diet and brought my fat from %15.6 to %9 I would look like a freak, because of my arms and chest beeing bigger than everything else, it just wouldnt look right. But yes, I know I have plenty of work to do.
How would You prioritise this ? Explain.
Thanks!

-Uber

[chest6]

I think it's time to prioritise.

You deadlift and row only a little bit more than you curl.

Not a flame..just an observation.

Being that both of the former are multijoint..and latter isn't... i think it's time to evaluate your regime.

Nark

Yep. Take off the obsession that most beginners have with biceps/arms and really focus on the big bodyparts. Back/legs are my fav days

[UberSteroids]

Oh yeah, Im over with that. These are just the results from the past workouts, which were not really workouts. Man when i did my chest, back, leg, shoulder workout about week ago, I was so freaking tired and i could just feel these muscle in my body, before it felt like i didnt have a back or shoulders and i realized that i never really worked out in my whole life . Well better to realize this now than later, im 23, If I can bench 325Lbs x4, squat 350Lbs, dead lift 450 Lbs, shoulder press 135Lbs by age of 25, im good.
I really appreciate You guys checking up on me, and popping up with new suggestions.

[UberSteroids]

Nov 22
Legs I

Leg Press
90Lbs x20
180Lbs x20
270Lbs x10
360Lbs x5

Leg Extensions
80Lbs x7
80Lbs x9
60Lbs x12

Leg Curls
95Lbs x 14
125Lbs x7
95Lbs x8

Oh man, hard to walk just after this. Im a TOTAL leg noobie. I think I did squats like 3 time all my life, leg press probably like 10 times.
Hah I can acctualy feel that I have muscle in my legs while I walk

[Columbus]

If I may....I might suggest working a lift like deads with a 5x5 schedule...

meaning next time, go 135x10, 145x5,150x5,155x5,160x5,165x5...then each week try to increase,,,just a thought.

[UberSteroids]

Thanks for the suggestion Columbus. See I just like to jump out of my normal weight for example:
135Lbsx10
135Lbsx9
155Lbsx5
135Lbsx9
I do this to prepare my muscle for a soon increase in weight for this whole exercise. It works well for me.

[UberSteroids]

Nov 21
Shoulders

Sitting dumbbell press:
Warm-up 35Lbs ea x 10
55Lbs ea x 10
55Lbs ea x 8
55Lbs ea x8

Alt. Upright row
35Lbs ea x 9
35Lbs ea x 10

L-Laterals dumbbells
25Lbs ea x 10
35Lbs ea x 7

Arnold Presses
25Lbs ea x 8
25Lbs ea x 7
35Lbs ea x 6

Side raises
25Lbs ea x 8

Shrugs dumbbell
60Lbs ea x 10
60Lbs ea x 17

Damn my shoulders need some heave work.

[chest6]

4 plates on leg press eh? Ull get there

[Triple X]

Where are the squats?????
Looks like a good training log, stay with it!!!!

[UberSteroids]

Thanks fellas!
For now I have to split the leg workout for Leg I and Leg II workouts.
Just to get used to everything.
Leg I Workout will be Leg extensions, Leg curls, Leg press
Leg II Workout will be Squats and calves at the same day
Ill give it a month or two, then try to get them all together. For now, I am not ready, I would break my legs in the half

[*Narkissos*]

Thanks fellas!
For now I have to split the leg workout for Leg I and Leg II workouts.
Just to get used to everything.
Leg I Workout will be Leg extensions, Leg curls, Leg press
Leg II Workout will be Squats and calves at the same day
Ill give it a month or two, then try to get them all together. For now, I am not ready, I would break my legs in the half

You do know that's bullshit right?

Get up.. and get to squatting.

[UberSteroids]

You do know that's bullshit right?

Get up.. and get to squatting.

Damn, I guess I will get to squatting my next leg workout, You know better bro. Thanks, see I need someone to encourage me like this!

[UberSteroids]

[UberSteroids]

Nov 29
Chest - Triceps

Flat barbell
135Lbs x 10
205Lbs x 6
205Lbs x 4
185Lbs x 7
185Lbs x 6

Incline barbell
135Lbs x 8
155Lbs x 6
135Lbs x 7

Decline press machine
110Lbs x 8
125Lbs x 7
125Lbs x 6
110Lbs x 9
95Lbs x 8

Flys machine
120Lbs x 5
100Lbs x 7
80Lbs x 9
80Lbs x 8

Triceps

Kneeling curl bar extensions
35Lbs x 10
65Lbs x 6
55Lbs x 6
45Lbs x 8

Cable press down
60Lbs x 6
50Lbs x 10
55Lbs x 5
50Lbs x 8

Reverse grip single hand cable press down ( no breaks between sets )

15Lbs ea x 9
15Lbs ea x 5

15Lbs ea x 7
15Lbs ea x 5

Single hand press down ( negatives )

30Lbs ea x 3 ( 4 sec from top of the rep to straigh arm )

[UberSteroids]

Damn guys, I love deadlift, ever since I started doing it and it its been only about 2 - 3 sessions, I can just feel more stable and my body more firm whenever I lift, It really helps in overall training. Especially helps me with standing barbell curls bcause I always keep very strict position with this, not bending over at all, and before I used to feel my lower back getting tired from holding that strict straight position. I love this exercise. Like I said 3 sessions only, first one I was doing 135Lbs on dead lift later some 185Lbs felt hard at first, but already on the second and third session I lifted 205Lbs without any kind of pain. Today Im going for 255Lbs!
Deadlift is one of my favorite exercises now thats for sure!

[chest6]

Damn guys, I love deadlift, ever since I started doing it and it its been only about 2 - 3 sessions, I can just feel more stable and my body more firm whenever I lift, It really helps in overall training. Especially helps me with standing barbell curls bcause I always keep very strict position with this, not bending over at all, and before I used to feel my lower back getting tired from holding that strict straight position. I love this exercise. Like I said 3 sessions only, first one I was doing 135Lbs on dead lift later some 185Lbs felt hard at first, but already on the second and third session I lifted 205Lbs without any kind of pain. Today Im going for 255Lbs!
Deadlift is one of my favorite exercises now thats for sure!

Yep. Just make sure to keep everything locked up..dont round your back whatsoever. Keep the form good.

[UberSteroids]

Dec 1

Back/Biceps

Deadlift
Bar only x 15
135x10
205x8
205x5
135x8

Lying dumbbell pullovers
25x10
25x10

Bentover barbell rows
135x10
135x8
95x12

Wide grip face pulls
100x12
125x10
125x7

Close grip face pulls
100x10

Biceps

Standing barbell curls
95x6
95x4
75x7
75x4

It was a intense workout, the way I did this one is added more weight to some exercises than last time PLUS had only about 25 sec between sets. Only deadlift took about 1 min between sets.

[UberSteroids]

Dec 3
Chest/Triceps

Flat barbell bench
135x15
205x6
205x5
185x8
185x6
135x6 ( 2 sec down, 2 sec up tempo )

Incline barbell
135x8
155x6
135x7

Decline press machine
100x8
80x6

Flys machine
100x10
110x10

Triceps

Cable press down (30 sec rest between sets)
60x10
75x5
60x8
55x7

Reverse grip single hand cable press down
15x14ea
15x7ea ( no breaks between sets)

20x9ea
15x6ea

Cable press down
35x25

Feels good

[UberSteroids]

Changing my routine a bit:
Day1 Chest/Triceps
Day2 Back/Biceps
Day3 OFF
Day4 Shoulders/Traps
Day5 Legs
Day6 OFF

Man, 5 days rest for each muscle group ? It seems too much rest.

Maybe I should do this instead
Day1 Chest/Tricpes
Day2 Back/Biceps/Shoulders
Day3 OFF
Day4 Legs/Traps

Or I will just go by feel.
?!

[UberSteroids]

December 6th Wednesday 2006

Biceps
Standing barbell curls (30 sec between sets)
85x10
85x10
85x7
75x7
75x5

Standing hammer curls (slow)
35eax4
35eax4