UberLifting Journal

[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]

Dec 4
Legs

Leg extensions
60x15
110x10

Leg press
90x20
180x10
270x8
360x8
400x5 ( woo hoo 400lbs all time high, for You guys 400 is a warmup haha! )

Leg extensions
110x10
110x10
160x8
100x16
100x12

Not bad not bad

Worked out at 1:40 pm.. I'm gonna go again at about 10pm.. do back and biceps. Talking about fast recovery...

[taiboxa]

glad to see you starting a log keep it up .. in 3-4months u will look bak at some of the older posts and be like wow i was a wimp or WOW i was STRONG till i broke my HAND doing something STUPID ><

[UberSteroids]

Haha.. hopefully it'll be the first option that You mentioned
Thanks man

[UberSteroids]

Worked out at 1:40 pm.. I'm gonna go again at about 10pm.. do back and biceps. Talking about fast recovery...

Or NOT... I thought I recovered. Damn, I need to slow down, I really think I'm rushing a bit sometimes. Hard to realize it, epspecially when I'm all pumped, energized and ready for nice lifting.

[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

[Columbus]

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.
?!

I love going
chest/clvs
back
delts, rears, raps
OFF
arms
legs

[*Narkissos*]

Dec 4
Legs

Leg extensions
60x15
110x10

Leg press
90x20
180x10
270x8
360x8
400x5 ( woo hoo 400lbs all time high, for You guys 400 is a warmup haha! )

Leg extensions
110x10
110x10
160x8
100x16
100x12

Not bad not bad

Worked out at 1:40 pm.. I'm gonna go again at about 10pm.. do back and biceps. Talking about fast recovery...

No hamstring or calf work?

[UberSteroids]

Well, not this time.
Calfs I will be doing on shoulder day.
Now, this is how I want to workout my legs
Squat, Leg press, Leg ext., Leg curl.
Do I do squat first ? then leg press ? what would You suggest ?
And If I will do squat, there is no way I can do big weights on leg press which would be my next exercise.
Here is my routine
CHEST/TRICPES
BACK/BICEPS
OFF
LEGS
SHOULDERS/TRAPS/CALFS
OFF

[chest6]

I like your previous routine better. With shoulders and legs switched where theyre at now. I have even been putting an extra day in there lately.

[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]

Oh man I just spent over an hour reading and looking at Arnolds photo gallery from all his years of bodybuilding and some of last years Arnolds Classic. Man I feel like ripping floor apart, can't wait to get out of work, today it's my Chest Triceps day.
Thank the Lord... hate OFF days!!

[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

[UberSteroids]

So since I am hitting one muscle group only once week, I have to make sure that every time I go to the gym, I workout as intense as possible.
I will try this, see how it works.. starting tonight, going to the gym right now as soon as Im done with this thread.
Thanks Nark. Youre a smart man.

[UberSteroids]

December 7th Thursday 2006
Chest/Triceps

Flat barbell bench
135x15
205x6 wtf?!
205x5 Please...
185x7
185x5
135x7 ( very slow )

Chest press machine
90x10
105x8
150x8
165x4

Dips
Set 1 7reps
Set 2 6reps

Cable cross overs (static each rep)
50x6
30x6
30x6
30x6
40x6

Triceps

Close grip barbell
barx10
65x10
85x6
85x6

Cable press down
70x10
70x8
60x10
60x8
40x12

Triceps dumbbell kickbacks
15x8 ea

For some reason I was weak, well I worked 13 hour shift today because one of the guys got sick, so had to cover for him. Plus, I ate 140g carbs tops today. Im not happy.

[UberSteroids]

December 8th Friday 2006 11:30pm
Back/Biceps

Deadlift
Bar only x15
135x10
185x8
205x6
185x6
135x9
(dang I can really feel my lower back now)

Bent-over barbell rows
95x10
135x7
135x8
95x10

Wide grip face pulls
100x15
125x10
125x8

Close grip V-bar face pulls
100x10
100x9
100x8

Biceps
Barbell curls
95x5
85x7
75x8

Wide grip barbell curls
75x6

Preacher curls curl bar
60x8
60x10

Hammer curls using arm blaster
35x5ea
35x3ea

Reverse grip curl bar
60x6
60x5

That was a good session considering second in the row 14 hour shift at work! Took about 1 hour 5mins.

[UberSteroids]

As much as I don't like days off (I need it though, I can really feel my back, even chest from 2 days ago), well this is it:

December 9th Saturday 2006
OFF

[UberSteroids]

Oh look, another one!

December 10th Sunday 2006
OFF

[UberSteroids]

December 11th Monday 2006
OFF

[chest6]

I definitely agree with Nark here. Lately..Ive been having 3 days in between back day and leg day. You can't squat effectively with a sore lower back.

[*Narkissos*]

Looking good Uber

[UberSteroids]

Thanks guys, good to have You looking over my workouts! Because I know if I'm doing something wrong, I'll get b!tchslapped by You haha!

December 12 Tuesday 2006

1:30pm

Leg Press (wide stand, all the way down)
90x15
180x10
270x8
360x8
400x6
270x6 (4 sec going down each rep)

Leg extensions (30 sec breaks between sets)
155x8 (explosive up, hold 2 sec, 3 sec down - burns!)
140x7 (same)
110x5 (static 3 sec, 3sec down)

Didn't have time to finish up, going to the gym right now 10:30 pm to do my Leg curls, squats (first time!), calf (BMfkr routine).
Will post up as soon as Im back!

[chest6]

So you are doing half in the afternoon and half in the evening...correct?

[UberSteroids]

Only today, I though I could make it all at one time, but ran out of time big time! Had to leave, all I did was Leg press and Leg extensions and now I'm going to finish it up, squat, leg curls and I**mfkr calf routine.

[UberSteroids]

December 12 Tuesday 2006

1:30pm

Leg Press (wide stand, all the way down)
90x15
180x10
270x8
360x8
400x6
270x6 (4 sec going down each rep)

Leg extensions (30 sec breaks between sets)
155x8 (explosive up, hold 2 sec, 3 sec down - burns!)
140x7 (same)
110x5 (static 3 sec, 3sec down)

10:45pm

Prone Leg curls
65x15
95x10
110x6
80x10

Leg curls
70x15
70x12

Calf workout
I**mfkr routine

[UberSteroids]

December 13th Tuesday 2006

Biceps

Barbell curls
75x10
85x10
85x9
85x8

Hammer curls
45x4ea + 2ea negatives
45x2ea + 2ea negatives
35x6ea

Preacher curls
60x9
60x8

Reverse grip curls
60x7
60x7

Ez-curls
60x5

Finish off with 35lbs hammers.

Good one! Arms getting thick!

[Columbus]

why bis only???

[UberSteroids]

Because It wasn't suppose to be my biceps day, but I recovered since last time already so didn't want to waste that time. Next biceps/back day is in 3 days so I`ll recover by then.

[Columbus]

Recovery isnt always how you "feel" bro...take it from me as I learned the hard way....some of my best feeling days I am now taking off, simple because my CNS and body need it....sure my mind says go train!, but you gotta beat the mindset........rest and recovery are the keyas to growth aka more IS NOT BETTER! Just a friendlyt fyi

[Columbus]

I also notice sometimes you train bis in the am and back in the pm....mistake! I wouldnt even train bis the day before a back session....you'll need that grip and bi strength when your deads increase......for all pulling movements!

[UberSteroids]

Well I totally agree with You. But as we know we are all different. See 4 days off for biceps is good enough I think. So it is not only about the way I feel, it's about how my biceps feels that day. Also.. how would You explain me beeing able to do a nice and intense biceps workout this day without feeling any pain or discomfort ? I think it is recovered. See I tried it for chest... and BAM, 4 days were not enough, I felt it like hell.
What do You say ? Did I overtrain just didn't know about it... or I recovered my biceps in for days a did a good session ?

[UberSteroids]

December 14 2006
Shoulders

Dumbbell press
55eax10
55eax10
60eax6

Ez-curl bar upright row
60x6

Alt. Upright row
35eax10
35eax10

Arnold presses
35eax8
35eax8
35eax9

Dumbbell shrugs
60eax18
90eax12

[UberSteroids]

December 15 Friday 2006
OFF

[UberSteroids]

I am changing exercises for chest.
Barbell bench to dumbbell bench
Incline barbell to incline dumbbell
Decline press machine to 3 sets of dips, each set to failure
Machine flys to flat dumbbell flys
Adding 3 sets of cable cross overs with static at each rep

Triceps
Cable press down
Close grip bench
Skull crushers
Single hand reverse grip cable press down negative drop sets

[UberSteroids]

December 16 2006 Saturday
OFF