ReproMan

Well, I'm new to the forum and I figured I'd keep my journal here. Seems like a nice place, with friendly peeps. Anyway I just switched to a new gym about a month ago, coming off about a month's layoff in between. I plan on doing an Upper/Lower split for the upcoming weeks, and would love for everyone to follow along! Here's a basic idea of what I will be doing:

Monday: Quads
Squats
Leg Press
DB Lunges
Leg Extensions
Calf Raises

Tuesday: Upper A
Flat BB Bench
Military Press
Dips
Lateral Raises
Tricep Pushdowns/Skulls

Wednesday: Off

Thursday: Hammys
RDL's
Bent Knee Good Mornings
Hypers
Leg Curls
Calf Raises

Friday: Upper B
Pulldowns
Seated Row
Bent Over DB Rows
Yates Rows
Curls

All exerscises will be performed in the 8-12 rep range with the exception of perhaps every 4th or 5th week squats, BB Bench, and DL's will be done in a "westside manner" doing triples, doubles and singles working to a 1RM. After that week, a "back-off" week and then back to square one. I will probably do this twice before switching things up. Cardio in the mornings 3-4 days a week as well (elliptical, treadmill, stationary bike, etc.)

I'm currently taking NO-Explode, 2 scoops before workouts (lifting days only), 3g's of CEE before and after workouts (6g's total), and 3g's on off days.

I won't be posting my diet, mainly because I'm not the cleanest eater around, but I do make sure I hit at the least 3500 calories a day and 200-250g's of protein. Maybe someday I'll get better with this, but for now it's too much work!

Right now I am 5'9" 203 lbs @ aprox. 15-17% BF. Which has come down from 210lbs @ 20-22% bodyfat when I got back into lifting in October of '05. Slow but steady progress considering my diet isn't completely up to par, but bodyfat is not a concern of mine, just gettin big!!

Malley

Best routine I have saw posted here.

ReproMan

Thanks so much!

Awwe I doubt that, but it's much appreciated!

ReproMan

Warm-Up: Elliptical 10 minutes

Squats:
135 - 5
185 - 3
205 - 3
225 - 3
245 - 3
275 - 2
295 - 1

Leg Press:
6 plates - 12,12,12

Static DB Lunges:
25's - 8,8,8

Leg Extensions:
115 - 12,12,12

Seated Calf Raises:
2 plates - 15,15,15

This was my first serious workout since joining the new gym. I had to cut squats out for a while in '06 due to knee injury, so I wanted to see where I stood. I had a few more in me, but that's in due time. I don't like the seated calf machine at all, I'll have to do them with a BB and platform from now on.

ReproMan

Warm up: Elliptical 10 minutes

Incline DB Press:
50's - 10
75's - 10,10,6?!!?!

Seated DB Shoulder Press:
50's - 10,10,10

Dips:
BW - 10,10,10

Lateral Raises:
25's - 12,12,12

Tricep Pushdowns:
150? - 15,15,15

Today was a good workout, but I've gotten considerably weaker with my pushes. The layoff was not kind. It seems most of the problem lies in my triceps, so I will have to concentrate on them a little more. Also I'm having a little trouble getting comfortable on the benches, and the DB's are the huge rubber ones that are very cumbersome. Can't complain though, just work harder!

Malley

Pressing comes very easy for me. It wil come back very quickly for you as well. No worries.

ReproMan

Thanks, I was thinking the same thing. Of course, I haven't been hitting it like I used to, but that will change with this new routine.

ReproMan

Warm Up: Elliptical 10 minutes

RDL's: w/straps
135 - 8
315 - 8,8,8 PR!!

Bent Knee Good Mornings:
205 - 10,10,10

Hypers:
BW - 12,12,12

Leg Curls:
95 - 12,12,12

Well I blew my load on RDL's, but that's my best lifting by far for 8 reps. Typically I would use 35 or 45 lbs while doing hypers, but I would have lost my lunch. Very happy with the RDL PR!

Malley

I know the feeling after heavy deads I hate doing alot of weight on hypers either. Nice workout and congrats on the pr!

ReproMan

Thank you kind sir, yeah I was spent.

ReproMan

Warm Up: Elliptical 10 minutes

WG Pulldowns:
120 - 12
180 - 10,10,10,10

DB Rows:
80's - 10,10,10

Seated V-Handle Cable Rows:
160 - 12,12,12

Yates Rows:
185 - 8,8,8

First time in ages I've done a full "pull" workout. Felt pretty good, I forgot how much I like having a huge pump and being sore.

trav1809

nice journal so far and good luck with your progress reproman.

wala

I like your journal alot, best detailed one on here... and you do a similar workout to me. keep it up mate

ReproMan

Thanks guys, much appreciated. I just try to make it as easy as possible to follow along for all parties.