Skullsmashers Training Log..........

[guest589745]

Well I decided I need to keep better track of my workouts because I am just not getting bigger anymore or really adding strength. I'm hopin I can progress better by really taking an in depth look at how things are going and analyzing them more thoroughly. And hey, if chest has a log, I think I can do it j/k.

My shoulder has been acting up and I just had some lidocaine shots in them so again, I am taking it easy for a little while .

My basic appoach is training every other day adn where needed, an extra day off at the most, beraking my body into three sessions (Chest/front delts/triceps, Lats/traps/rear delts/biceps, quads/hams/calves).

I will be keeping track of the total amount of reps, weight, sets, weight moved for each lift in total (Reps x weight), time of completion for session, how I felt about it in general and hopefully fix whatever is going wrong, if it is in fact my training.

(Outline for tonight, will update post workout)
Session #1, 2/25/07 -
Pecs, Front/side Delts, Triceps,

Time: 1:00am

Location: Outiside, home

Incline BB BP
1 warmup 190 x 15
2 warmup 190 x 12
3 warmup 190 x 9
rest paused (Not exactly how your standard rest pauses are)
190 x 12, 6 seconds, x 4, 5 seconds, x 3, 5 seconds, x2, 8 seconds, x1
Weight moved:6,840 + 4180 = 11020

Incline DB BP
1 80x 7
2 80x 5
3 80x 5
4 50x 15
Weight moved: 1360 + 750 = 2110

DB Pullover
1 80x 15
2 80x 12
3 80x 10
4 80x 5
drop set 80x3, 40x8, 25x6
Weight moved: 3600 + 320 + 150 = 4070

DB Raises to front
1 10lb dumbells x 21
2 10x 18
3 10x 12 ----- ? Not sure if this is correct, going off memory from here out
Weight moved: 510

DB raises to side
1 10x12
2 10x 8
3 10x 5
Weight moved: 250

Skullcrushers
1 80x 6
2 80x 4
3 50x 10
4 50x 6
Weight moved: 800 + 800 = 1600

Lying DB tricep extensions
1 25x 8
2 25x 5
3 25x 8 ???
Weight moved: 525

time to complete: 48 minutes

weight moved total: 20,085 lbs (if I am correct)


Overall, looking at it now, I am not impressed but I cant go all out right now, I know I have to be safe for a lil while. Not sure if it was becasue I took ibuprofen 5-6 hours prior to lifting but my shoulders felt TONS better, no extreme soreness, it was nice. PUllovers feel AWSOME, I havent done them in a while but I will def include them for quite some time now. All in all it felt really good suprisingly, I just am not impressed with my numbers, I know I can go heavier. It was raining outside but, I had on a couple sweaters and it didnt effet me much, just got mud everywhere when I came in lol.

[Haro3]

cool ill be following this i JUST changed my routine to this structure from Ibdmfkr's advice.....just weird going from 5 days a week to this seems like im not doing anything....

[audis4]

i'll be following bro

[guest589745]

cool ill be following this i JUST changed my routine to this structure from Ibdmfkr's advice.....just weird going from 5 days a week to this seems like im not doing anything....

You can't think like that though man, ya know.

Just a couple benefits to doing it like this IMO are:

-highly unlikely you will over stimulate your CNS
-provides adequate rest for each bodypart while still training somewhat frequently

I can't wait to get everyones input ........

[Haro3]

yea i see what ur saying i liked the first week and im really really really focusing on using the muscle group i dropped all my weight i kinda feel/look like a puss but omg my chest and back have never hurt so bad. i just focus and try to get 2 seconds down pause 1 second up squeeze as my reps.....brutal!

[guest589745]

Cool man cool.

I think one thing I have to work on that has been holding me back lately, is actually making sure I progress every time I lift.

For a long time I was able to just go in and lift hard, and make progress, but I was fortunate to not have to write everything down or analyze it as much as I am going to be now.

The actual training itself, is the "easy" part. It's everything else that has to do with it that is hard. Diet, Knowing exactly what your body needs ......... man, it ain't easy.

[Haro3]

for sure man.....hows that cycle going?

[Hellmaskbanned]

Keep this updated and show these turkeys how it's done.

[guest589745]

for sure man.....hows that cycle going?

It WAS going great but, I am not getting anywhere really now. I think I need to up the dose or add different compounds, maybe eat more (Another thign I need to keep a more strict record of) or train differently....?

[guest589745]

Keep this updated and show these turkeys how it's done.

I'm definately gonna try man, I don't wanna let anyone down, especially myself.

[guest589745]

My goals, in the logn run, is to be at least 250lbs @ 12% bodyfat

I am 255lbs and like 20% right now, not happy but I know I am flawed and need work but, I know I have more determination than a lot of other people IMO. I hope this can become useful adn get the brutal truth from everyone, a kick in the ass of sorts.

[guest589745]

updated first workout.

[guest589745]

Off day today, train lats/biceps/rear delts/traps tomorrow ..............

[UberSteroids]

Waiting to see the Biceps workout
Keep at it bro!

[audis4]

skullsmasher, your the man! can't wait to see some of your lifts

[guest589745]

Dont get ehr hopes up yet lol, I am kinda rehabing for a while

[vitor]

I think one thing I have to work on that has been holding me back lately, is actually making sure I progress every time I lift.

I agree,
for someone who isnt blessed with super-genetics, improving your lifts are so importent, so the muscles gets forced to work harder and advance... Even if its yust a couple of pounds increase from the last workout.

When training(picking exercises) in a helter-skelter-manner for sessions, its yust like spinning your wheels imo.

[guest589745]

Date: 2 / 27 / 07
Time: 11:00am
Location: Outside
Time to complete: 40 minutes
17,440lbs Moved

Lats/Biceps/Rear Delts/Traps

Lats
Close grip reverse pulldowns
180x2 warmup
180x5 warmup
180x5 warmup
180x16
180x12
180x6
weight moved: 8280

1 arm DB rows, bent over (no bench)
50x10
50x8
504
50x4
weight moved: 1300

(Usually do 1 more exercise but lamed it up big time on this day)

BB upright rows,
120x12
120x7
120x4
weight moved: 2760

DB Shrugs
50x12
50x10
50x7
weight moved: 1450

BB curls
100x8
100x7
100x3
weight moved: 1800

DB curls
50x11
50x8
50x7
25x12
25x10
weight moved: 1850

Felt really good but I can never hit my biceps hard enough, my forearms seem to take most of the heat, guess I can try concentration curls more but I dont like them really. Lats arent that sore the next day so I def need to keep bent BB rows in here.

[guest589745]

Date: 3 / 2 / 07
Time: 10:00am
Location: Outside
Time to complete: 28 minutes

Squats:
45x25 warmup
90x15 warmup
135x12 warmup
225x25
225x15
225x12
225x10
225x5

Quad ext
140x15
140x11
140x7
140x2
90x25

SLDL
200x8
135x15
135x8

not happy, my glute has a lump in it from my last injection and I was in bad bad pain after the squats, so I guess I couldnt do anymore or maybe I was being a pussy, ****, this sucks, Im gonna re filter my shit.......

[Tbone1975]

That sounds great man. I train somewhat similar. I hardly ever see anyone train like that. I train chest, shoulders, tris one day, back, biceps, traps, next, then legs, then take 2-4 days off. So basically I hit everything every 6-7 days. Good luck!

Well I decided I need to keep better track of my workouts because I am just not getting bigger anymore or really adding strength. I'm hopin I can progress better by really taking an in depth look at how things are going and analyzing them more thoroughly. And hey, if chest has a log, I think I can do it j/k.

My shoulder has been acting up and I just had some lidocaine shots in them so again, I am taking it easy for a little while .

My basic appoach is training every other day adn where needed, an extra day off at the most, beraking my body into three sessions (Chest/front delts/triceps, Lats/traps/rear delts/biceps, quads/hams/calves).

I will be keeping track of the total amount of reps, weight, sets, weight moved for each lift in total (Reps x weight), time of completion for session, how I felt about it in general and hopefully fix whatever is going wrong, if it is in fact my training.

(Outline for tonight, will update post workout)
Session #1, 2/25/07 -
Pecs, Front/side Delts, Triceps,

Time: 1:00am

Location: Outiside, home

Incline BB BP
1 warmup 190 x 15
2 warmup 190 x 12
3 warmup 190 x 9
rest paused (Not exactly how your standard rest pauses are)
190 x 12, 6 seconds, x 4, 5 seconds, x 3, 5 seconds, x2, 8 seconds, x1
Weight moved:6,840 + 4180 = 11020

Incline DB BP
1 80x 7
2 80x 5
3 80x 5
4 50x 15
Weight moved: 1360 + 750 = 2110

DB Pullover
1 80x 15
2 80x 12
3 80x 10
4 80x 5
drop set 80x3, 40x8, 25x6
Weight moved: 3600 + 320 + 150 = 4070

DB Raises to front
1 10lb dumbells x 21
2 10x 18
3 10x 12 ----- ? Not sure if this is correct, going off memory from here out
Weight moved: 510

DB raises to side
1 10x12
2 10x 8
3 10x 5
Weight moved: 250

Skullcrushers
1 80x 6
2 80x 4
3 50x 10
4 50x 6
Weight moved: 800 + 800 = 1600

Lying DB tricep extensions
1 25x 8
2 25x 5
3 25x 8 ???
Weight moved: 525

time to complete: 48 minutes

weight moved total: 20,085 lbs (if I am correct)


Overall, looking at it now, I am not impressed but I cant go all out right now, I know I have to be safe for a lil while. Not sure if it was becasue I took ibuprofen 5-6 hours prior to lifting but my shoulders felt TONS better, no extreme soreness, it was nice. PUllovers feel AWSOME, I havent done them in a while but I will def include them for quite some time now. All in all it felt really good suprisingly, I just am not impressed with my numbers, I know I can go heavier. It was raining outside but, I had on a couple sweaters and it didnt effet me much, just got mud everywhere when I came in lol.

[guest589745]

That sounds great man. I train somewhat similar. I hardly ever see anyone train like that. I train chest, shoulders, tris one day, back, biceps, traps, next, then legs, then take 2-4 days off. So basically I hit everything every 6-7 days. Good luck!

Well my delts I split up. It makes no sense to me to do rows or presses on certain days, then hit your delts again specifically. Traps are often trained with shoulders but they are more a part of your back and should be included in lat workouts IMO.

You too, good luck!! Thanks.

[guest589745]

3/ 3 / 07
Location: Outiside, home

Incline BB BP
230x5
230x10
230x15
230x7
230x4
Weight moved:

Incline DB BP
120x7 hurt so I stopped
Weight moved:

DB Pullover
100x12
100x11
100x7
100x5
Weight moved:

Military press
90x2 hurt so I stopped

DB shoulder press
40 x 4 felt weird, stopped again, no go this time I guess

Skullcrushers
90x6
90x4
90x1
90x1
Weight moved:

Lying DB tricep extensions
40x10
40x10
40x4
Weight moved:

Tricep pressdowns
50x12
50x8

time to complete: 35 minutes

weight moved total:


Didnt feel good really, chest got hit hard but triceps and delts workout sucked, I was kinda rushed and shoulda just took my time and not allowed myself to be hurried.............

[guest589745]

well, leg is really ****ed up right now casue of my tren shot so I am out for probly another 3-4 days, might be able to do curls but no rows or deadlifts

Ordered a bunch of lab supplies so hopefully I can fix this............

[guest589745]

day before yesterday.

Lats/Biceps/Rear Delts/Traps

Lats
Shoulder grip pulldowns
180x5 warmup
180x5 warmup
180x5 warmup
220x8
220x6
220x4
180x8
weight moved:

1 arm DB rows, bent over (no bench)
60x8
60x6
60x4
weight moved:

BB upright rows,
120x10
120x7
120x5
weight moved:

DB Shrugs
50x16
50x14
50x11
weight moved:

BB curls
100x4

DB curls
50x10
50x6
50x5
25x14
25x10
weight moved:

[guest589745]

3/ 9 / 07
Location: Outiside, home

Incline BB BP
115x15 warmup-shoulder felt weird like it was going to hurt
Weight moved:

Incline DB BP
120x1 shoulders SUCK!!!!
Weight moved:

DB Pullover
120x9
120x8
120x6
120x5
100x8
Weight moved:

Skullcrushers
90x8
90x6
90x4
90x2
Weight moved:

Lying DB tricep extensions
40x10
40x8
40x4
Weight moved:

DB lateral raises to front
20x18
20x13
20x10

time to complete: 55 minutes

weight moved total:


Felt shitty cause I couldnmt lift chest really. Need to evaluate progress this far, ie numbers and weight moved etc etc.

[audis4]

hope you recover if your injured!
Keep this log updated, been following progress so far

[guest589745]

hope you recover if your injured!
Keep this log updated, been following progress so far

yea thanks, I am not reallly "injured" it is more that I know it will lead to injury if I push it so I stop we'll see.............

[guest589745]

Props to you guys who keep thsi shit going regularly. Its hard for me to do my own excell then do this too. Im like 3 WOs behind...........