Lvwyo

I guess I will start this finally. I have decided that since my body had a such a great response to the full body circuit training, that I would go ahead and start my split, instead of waiting a full month. Today was chest and tricep day.

Bench press
10 X 125 lbs.
8 X 165
7 X 165
8 X 135 (to failure)

Incline Bench Press

8 X 135 lbs.
7 X 135
6 X 135 (to failure)

Dumbell Flies

10 X 25
10 X 30
8 X 35

Cable Flies

10 X 60lbs
10 X 60
9 X 60 (to failure)

Tricep Pushdowns

10 X 40
10 X 50
10 X 60
7 X 70 (to failure)

Well, thats it for today. Wednesday will be back/bicep day. Then Friday will be legs. I will post those up after workout.

CYA

wala

Hey, nice one on starting this journal. Im impressed, you have a good balance of sets in here IMO.

Only thing I'd chnage if anything is to do either dips or decline BB/DB bench instead of cable flys. And also instead of tricep pushdowns, do more of a mass builder like skull crushers or CLBP.

One thing you could do is do dips (good for lower chest and also good tricep mass builder) as the last chest exercise so that it also acting as the first tricep exercise and then do one more movement like I mentioned.

Good to see you've taken in the advice your were given

Lvwyo

Thanks for the advice Wala.

Yesterday was back/bicep day. The gym was kind of crowded so I didnt get to do some of the excersizes I wanted, but I improvised and threw in some different stuff

Seated Cable Rows

15 X 80 lbs
12 X 100
11 X 120
10 X 140


Lat Pulldowns

12 X 70 lbs
10 X 90
10 X 100
10 X 120


Barbell Rows

9 X 110 lbs
9 X 110
8 X 110 (to failure)


Preacher curls

10 X 60 lbs
10 X 60
8 X 60 (to failure)


Dumbell Front Raises

10 X 25
10 X 25
10 X 25


Dumbell Lateral Raises

10 X 25
10 X 25
10 X 25


Rear Delt Machine

10 X 35
10 X 35
10 X 35

wala

great. with the few other different exercises you threw in due to it being busy, your routine sort of looks like an Upper Pull day.. which is good

Nice workout

Lvwyo

this week chest/tri day

Bench Press
10 X 135 lbs
10 X 155
10 X 175
10 X 155

Incline Press
10 X 135
10 X 145
9 X 145

Dips
8 X BW
8 X BW
6 X BW (failure)

Lying French Press (45 degee backwards angle)
10 X 60
10 X 70
10 X 70

Tricep Pressdown
10 X 70
10 X 70
10 X 70

One handed underhand grip tricep pulldown
10 X 20
10 X 20
10 X 20


needless to say that by the time I got done my Tris were FRIED!! They were so whooped that I had to have my wife help me get my shirt over my head to take a shower. :biggrin:

IceDragon

Nice one! Looks like you're having some great workouts there!

wala

Your going good man, nice workouts - very similar to the types of workouts I've done in the past..

Lvwyo

I am working on it. Last week was a very busy one, so I didnt really get the time I wanted in the gym. This week is a different story though.

Lvwyo

back/bicep/shoulder day

Seated cable row Widegrip
13 X 90 lbs
10 X 110
10 X 130
10 X 130

Lat pulldown

12 X 90
10 X 110
10 X 120
10 X 130

T-bar Row close grip

10 X 110
10 X 110
10 X 155

One arm bentover dumbell row

10 X 50
10 X 50
9 X 70 (failure)

Bicep Cable Curl

10 X 90
10 X 120
10 X 130
8 X 130 (failure)

Dumbell Laterall Raises
10 X 20
10 X 20
10 X 20

Bent over dumbell lateral raises (for rear delts)

8 X 20
8 X 20
8 X 20

Yesterday was the first time I ever took a good quality Protein before and after my workout. In the past I have tried to go the cheaper rout and just use whatever. This weekend I bought some Muscletech NITRO-TECH Hardcore. OH MY FREAKIN GOD!!!! I think I finally know what everyone is talking about with the "pump". What an awsome feeling. I will never go back to the cheaper brands again.

wala

First of all - MuscleTech products are way over priced - you can get other things out there that are much cheaper and do the same job, just watch how you spend your money dude - its YOUR money, spend it wisely

Nice workout there, only thing i'd change is to leave out the bent over laterals out - you've just done your back and that works the rear delts alot! so you dont have any need to work a muscle thats had a good beating already.

Instead, do pressing movements for shoulders - they are the mass builders.

You may see guys out there, pro bbers included, doing front and side DB/cable laterals - but they grew those good delts from doing good pressing shoulder movements. Stick to seated and standing BB and DB presses. even machine presses are good.

once you've done your shoulders with 2 good exercises, you may want to finish off with an iso movement like laterals.. only if you think you need it tho

Lvwyo

thanks for the advice

wala

no probs. you'll be lifting 225 soon enough mate, i remember thinking about the day i would be able to lift it... now i can within 4 years of training.. i only started at age 22 tho, how old are you again mate?

Lvwyo

I will be 30 on Fri, sept. 14

wala

wow, the big 30! you looking forward to it?? If not, just remember this - your gains should go up alot more in the next few years and you are entering the period of your life where you at your most strongest!