two days ago:

hammer curls - 4 sets

decline press - 4 sets

side flies - 4 sets

over head extensions - 4 sets

ab crunch - 100

dead lift - 4 sets

elliptical - 10 mins 85%

Yesterday:

Arnold press - 4 sets

bent bar curls - 4 sets

standing single rows - 4 sets

crunches - 100

reverse tri pull - 3 sets

elliptical 10 mins 70%

Finally getting back into somewhat of a routine.

Today I did some circuits using a 35lb kettlebell, pullup bar and pushups.

Kettlebell-three reps of each, everything done transitioning from one to the other:

Swings to snatches to presses to squats.

Pullups-I used the parallel grips on my Iron Gym. I prefer the feel of the hand positioning rather than regular chinups or pullups.

Pushups-Just regular old pushups. Nothing fancy.

I did this circuit 4 times through with two minutes rest between each set. Very good, quick workout that really got my heart racing and the sweat pouring.

Today:

Bi-curls / front shoulder raises - 4 super sets

chest cable flys / tri-pull downs - 4 super sets

lat pull downs - 4 sets

15 minutes 80% on treadmill

minimal rest on a very hot day at the gym.

squats 5 sets

deadlift 3 sets

bench 4 sets

6/1:

Straight bar raise - 4 sets

triceps pull down - 4 sets

Crunches - 100

Chest press - 4 sets

Single Lat pulls - 4 sets

Elliptical - 10mins 70%.

6/2 (birthday work out):

Bent Bar curls - 4 sets

Bar shrugs - 4 sets

Crunches - 100

Over head trip-pulls - 4 sets

flat bench - 4 sets

elliptical - 10mins 70%

6/3:

Reverse Curl - 4 sets

close grip press - 4 sets

decline press - 4 sets

ab roller - 100

standing cable shoulder press - 4 sets

seated rows - 4 sets

6/6:

straight bar curl - 4 sets

rope lat pull - 4 sets

side shoulder flies - 4 sets

crunches - 50

bench press - 4 sets

treadmill - 10 minutes 80%

6/7:

triceps pull - 4 sets

reverse pull up - 4 sets

cable shoulder press - 4 sets

ab coaster - 50

cable fly - 4 sets

6/8:

forward shoulder raise - 4 sets

bent bar curt - 4 sets

reverse triceps - 4 sets

decline press - 4 sets

ab crunch - 150

lat pull down - 4 sets

Bench 4 sets

squats 3 sets

cable crosses 6 sets

overhead bb curl 6 sets

leg press 3 sets

6/9:

cable bi-curls - 4 sets

chest press - 4 sets

ab crunch - 200

over head tri-pull - 3 sets

elliptical - 15 minutes - 75%

Way behind on my updates.

6/10:

cable curls - 4

chest press - 4

ab crunch - 200

bent bar tri pull - 4

elliptical - 15mins 85%

6/13:

reverse bent bar curl - 4

dead lift - 4

reverse tri pull - 4

decline fly - 4

reverse fly - 3

crunches - 50

elliptical - 12mins 75%

6/14:

side fly - 4

hammer curl - 4

crunches - 150

lat pull - 4

chest press - 4

elliptical - 15mins 70%

6/15:

dumb bell curl - 4

dumb bell press - 4

shrugs - 4

crunches - 75

elliptical - 15 mins 80%

6/17:

straight bar raise - 4

dumb bell flies - 4

tri cep pull - 4

ab coaster - 75

lat pull down - 4

elliptical - 12mins 85%

Today:

Bench press - 4

side shoulder fly - 4

preacher curl - 4

tri pull down - 4

treadmill 10 minutes 85%

crunches 50

Way behind on posting daily updates:

6/21:

cable bi-curl - 4

bent over reverse fly - 4

over head single tri - 4

cable decline - 4

twisted crunches - 50

side fly - 4

tread mill - 12mins - 75%

6/22:

forward shoulder raise - 4

tri pull down - 4

bicep machine - 4

standing cable curl - 4

crunches - 75

Elliptical - 10 - 70%

6/24:

standing Arnold - 4

bicep cable curl - 4

single reverse tri-pull - 4

ab rotations - 75

decline press - 4

bent back rows - 4

Elliptical - 10 - 70%

6/27:

straight bar raise - 4

overhead tri - 4

bent bar curl - 4

ab roller - 200

elliptical - 15 - 85%

lat pull - 4

6/28:

lat pull down - 4

tri pull - 4

cable bi curl - 4

ab roller 200

decline press - 4

6/29:

seated curls - 4

arnold press - 4

over head lat pull -4

incline press - 4

crunches 50

elliptical - 10 75%

6/30:

reverse tri-pull - 4

cable fly - 4

shrugs - 4

standing cable row - 4

stair master 12 mins - 85%

7/5:

cable curl - 4

over head tripull - 4

dead lift - 4

crunch twist - 50

side shoulder fly - 4

treadmill - 15 85%

7/6:

decline press - 4

reverse curl - 4

shrugs - 4

elliptical - 15 85%

7/7:

dumb bell curl - 4

Arnold press - 4

crunches - 75

lat pull row - 4

elliptical - 15 85%

Awesome! I'm going to start logging too.

Today,

5'5 131lbs.

Benchpress: 5 reps of 190lbs 10 times.

Curl-ups: 5 reps of 55lbs 10 times.

Jogged my neighborhood: 1/2 mile.

100 pushups (4 reps of 25)

100 sit-ups (4 reps of 25)

That was all this morning.

Now I'm chillin eatin mcdonalds lmao.

Awesome! I'm going to start logging too.

Today,

5'5 131lbs.

Benchpress: 5 reps of 190lbs 10 times.

Curl-ups: 5 reps of 55lbs 10 times.

Jogged my neighborhood: 1/2 mile.

100 pushups (4 reps of 25)

100 sit-ups (4 reps of 25)

That was all this morning.

Now I'm chillin eatin mcdonalds lmao.

Great, the more people that do, the more the motivation.

7/8:

cable curl - 4

bench press - 4

elliptical - 20 @ 80%

7/11:

lat pull down - 4

seated curl - 4

ab coaster - 75

lat row - 4

hammer curl - 4

treadmill - 10 - 80%

7/12:

dumb bell fly - 4

cable side fly - 4

decline press - 4

ab rocker - 200

over head press - 4

stair master 10mins - 75%

took a week off now im weaker and sore from one workout smh

7/18:

Dumbell curl - 4

standing single tri over head extension - 4

bent bar curl - 4

100 crunches

reverse tri pull - 4

preacher - 4

Today:

Dumb bell press- 4

cable decline flies - 4

ab rocker - 300

incline press - 2 to failure

elliptical - 15m - 80%

Today:

standing row - 4

side shoulder flys - 4

rotators - 4

medicine ball twists - 150

kneeling lat pull - 4

dead lift - 4

forward shoulder - 4

calf press - 6

Today:

bench press - 4 very heavy

shrugs - 4

preacher singles - 4

stair master - 20 - 85%

Today:

side shoulder flies - 4

lat pull down - 4

forward shoulder flies - 4

dumbell bent rows - 4

straight bar raise - 4

lat rows - 4

crunches - 100

Yesterday:

straight bar curl - 4

tri pull down - 4

bi iso's - 4

reverse bench - 4

preacher - 4

reverse pull down - 4

elliptical - 10 - 50%

today:

lat upper row - 4

seated row - 4

ab rocker - 150

up right lat pull - 4

elliptical - 15 - 80%

not being judgemental but just giving advice. the reason some of you are having trouble gaining size/strength is that it seems you're doing the crap muscle&fitness ect tells you to do. that stuff is for people who have already developed a good level of size and strength, meaning just looking at them you can tell they train and have been doing so for a while. A average joe doing those workouts is like putting a jbl MS8 on a factory system in a american car from the 90's. it can help to some degree but you need to build a better foundation first. Looking at alot of the workouts posted there seems to be to much focus on isolation exercises and machine work. search for mark rippletoes "starting strength". its a program that focused on squat, deadlift,bench press, overhead press and pullup/clean/bent-over row. with some optional iso's done after the barbell work. didn't take me long to be "working out" with my old 1 rep maxes from high school on this program. another issue is that u need to study and perfect your form. people on these stereo forums love posting vids of excursion pron, door/window/windshield flex ect. Take that same camera and record your self doing lifts and compare with vids of people doing them with good form. try searching youtube for dave tate,elitefts, t-nation for vids of correct form. good form makes a night and day difference on how much do you lift besides "just" keeping u safe.

Crunches are pretty much a waste of time. the limited range of motion doesn't really stimulate the abs regardless of the burn. the purpose of the abs are to keep the spine in its natural arch and the purpose of the obliques is to prevent rotation so how are u strengthening them by making them do the motions they are designed to prevent? On the safety videos they show u when u start a job involving manual labor they tell you not to twist your back when you move something from side to side but move your feet in order to prevent back injuries, right? so why should u do that as a form of exercise? smarter ab exercises are plank variations, woodchoppers, palof press, windshield wipers, dragonflies ect. the man with the world record for situps doesn't even have a 6 pack. a 6 pack is a indicator of leanness, nothing more, nonthing less. that why weak scrawny teenagers can have them and why most word strongest man competitos dont even though the strongman man's abs vs the teenagers is like a f-350 vs a geo metro. there is a saying that 6packs abs are made in the kitchen.

You really shouldn't use straps since they are basically a crutch for your weak grip. you should try fat bar work (either by attachments to make the bar thicker or simply wrapping a towel around the bar) plate pinches where you hold 2 ten pound plates between your thumb and the rest of your fingers for time. a mixed grip (one hand overhand the other underhand) and chalk works wonders for your grip. My grip is actually better this way then when i used straps. be sure to switch which hand is over/which is under causes it does cause a wierd uneven pull on your back muscles. don't use gloves either they hurt grip by making the bar slightly "thicker"

to be on topic

yesterday

dumbell swings 3x8

overhead press 3x5 (even though i have huge shoulders i suck at these,still havent went past 175lbs and that was 6 weeks out from starting doing them)

deadlift 5,5,3

palof press 3x10 each sides

30 mins of walking on treadmill

later today

sledgehammer work

tire throwing work

weighted tire drags

Edited July 28, 201114 yr by rysc