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]

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

Thanks man..the real weight has yet to come cuz im 25lbs heavier now

[chest6]

Thursday January 26 2006

Shoulders/traps

barbell military
135x8
185x8x2
205x7

upright rows
85x8
95x8

front shrugs
225x8
405x8
455x6

[chest6]

Friday January 27 2006

Legs

squats
225x20
245x20
275x20
315x23

leg press (feet 4 inches apart..heels at the bottom of the footpad
540x15 warm up
720x15
810x14
900x13

romanian deads
135x8x2 slow and pronounced stretch

[chest6]

Monday January 30 2006

Chest/tris

db bench
80x19
90x8
85x8
100x12

db incline
80x8
90x8
100x5


decline bb
185x12
225x8
245x6

bw dips
8 reps
6 reps
+20lbs resistance 8 reps

french press
60x8
70x6
80x5

[chest6]

Tuesday January 31 2006

Back

Deadlift
315x8
335x8
365x8
385x8

tbar rows
4px8
6px8
6px4

bent over row db
80x8
85x8
90x8
100x8

standing st bar
80x8
90x6
95x6

hammer 3/2 tempo
30x8x3
burn out 25s

[chest6]

Thursday February 2 2006

Shoulders

military bb
135x8
185x8x3
205x7

wg upright rows
85x8
95x8
115x8
135x6

shrugs behind the back
375x8
395x8
285x20

front shrugs
405x8
455x8
495x6

[Papi93]

How is your pec? I remember reading, a while ago, that you think you suffered tear and you were having difficulties with strength and endurance. Do you feel like you are on the road to recovery or is it a reocurring problem?

[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

[Rob]

Nice leg numbers. I like.

[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

[*Narkissos*]

Nice log overall

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

Why?

[chest6]

Nice leg numbers. I like.

Theyre nowhere near the legend canadians

[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]

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

[*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]

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

[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

[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]

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 .

[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]

Wednesday February 22 2006

Back/Traps

Deadlift
365x8
385x8
405x5 (crappy day, I started noticing my dl went downhill with this routine here)

Wide grip chins
11
8
4

tbar rows
3px10 warm up
5px10
6px4
5px9

front shrugs
315x8
405x8x2

back shrugs
285x10
375x8

[chest6]

Saturday February 25 2006

Legs

SCs leg routine 3/2 tempo squats leg ext/curls supersetted beforehand

4 sets leg ext/leg curls supersetted before..didnt take not of the weight. Made sure my form was good and I got a good squeeze at the top

squats
135x20
185x20x2
185x14 (legs gave out at 14 and my spotter had to catch me )

Also..my lowerback got a really painful pump here..guess my body wasnt used to it

[chest6]

Monday February 27 2006

chest/shoulders

after softball game again..tired as hell

incline db
80x10
90x10
100x5
95x4

decline barbell
245x10
255x8
245x5

flat barbell bench
185x10
205x7
155x12 man this felt sad I could barely push this

db military
65x8
45x8x2 so saddd

incline laterals
25x8x2 was about all I could do

[chest6]

Friday March 3 2006

Arms

close grip bench
135x10
185x7
205x5

tricep dips
45px8
45+25x6
45+35px3
45px8

standing db curls
40x8
50x5
40x8

hammers
30x10
40x10
50x8

21s curls
65lbs

[chest6]

Saturday March 4 2006

Legs

4 sets supersetted leg curls & ext

Squats
135x20
155x20
185x12
135x15
155x12

Kept getting pissed I couldnt get 20 so I kept trying Not the weight here at all..just the lowerback pump that made me quit

[chest6]

Monday March 6 2006

Chest/shoulders (softball..weak ahh)

incline db 80x10, 90x8, 95x6, 100x4

bb bench 225x8, 245x7, 265x4

decline bb 185x8, 205x6, 225x6

shoulder press db 75x8, 75x6, 60x7

machine lateral raise 3 sets