demondeacon

Also, today was the first time I've done deadlifts and squats together (only the second time I've done deads at all). I am wondering if I should put them on leg day or back day. They certainly make my lower back sore more than anything else, but I kind of like to lump them with legs. I guess I'll just play it by ear and decide in the future after experimenting some.

1quick1

I have two upper days and two lower based days a week. I like to do squats on one leg day and deads on the other. I definitely consider deads mostly a leg workout but it obviously hits the back hard too.

demondeacon

Push Day/Chest, Shoulders, Triceps. I'm doing more dumbbell kind of work b/c my left side is weaker and I want to catch it up, so even though I feel like I could do another rep or 2 with my right side, I don't.

Dumbbell Bench Press:

10 x 45's (warmup)
10 x 80's
8 x 80's
8 x 80's

Shoulder Press Machine:

10 x 25's
10 x 35's
8 x 35's
8 x 25's

This isn't the kind of shoulder press machine where you put a pin in. It involves putting weights on each side. I like this better b/c you can't help your weak side with your strong side b/c each side is individually lifting the weight.

Cable Standing Flys:

15 x 60lbs
10 x 70
10 x 70
8 x 70

I decided to throw in some abs.

Weighted Planks:

30 seconds with 45lb on back
30 seconds w/out

30 seconds with again
30 seconds w/out

25 x decline sit-ups throwing/catching 12 lb medicine ball w/ friend.



--Overall, not a super tough day, but I was pleased with how I did on the dumbbell bench presses. That's the most I've done.

demondeacon

Been a little lazy and skipped yesterday. Today is back/bicep day.

BW Pull-Ups:

14 x BW (186 lbs)
8 x BW
7 x BW

I always drop off a lot between my first and second set with pull ups for some reason. I took 2.5-3 mins between sets and still this happens..

One arm dumbbell rows:

10 x 55lb each arm
8 x 60 each arm
8 x 60 each arm

Upright rows w/ barbell:

10 x 60lb bar
10 x 70
10 x 70

killed my traps and delts.

Cable curls:

10 x 40lb each arm individually
10 x 45
10 x 50

Behind the back forearm curls:

20 x 60lb bar
15 x 70
15 x 70

demondeacon

Legs today. Didn't feel good today b/c I drank last night, so I had to quit after 2 sets of deads. Felt like I was about to barf.

Squats:

10 x 135lbs
10 x 185
10 x 185
10 x 185

Deadlifts:

10 x 135lbs
10 x 225
10 x 225

Drinking

demondeacon

Did entire upper body today. It was just a quick workout after my softball game in which I blasted two homeruns. Niiice.

Barbell Bench:

5 x 185
5 x 215
5 x 215
5 x 215
5 x 215
11 x 185

Pull ups:

10 x BW
7.5 x BW
6.5 x BW

Dumbbell Lateral Raises:

12 x 20
10 x 20
9 x 20

Dips:

30 x BW

Medicine ball crunches:

2 sets of 20 w/ 10lb weight behind my head.

demondeacon

BTW Softball is my #1 love in life, so do y'all have any ideas of what exercises would be good for hitting bombs in softball?

XiL3

Nice sets of 215 on bench, and good work on those dips at the end.

Malley

Focus on leg strength, core strength and explosive movements; hang cleans, push presses, etc.....

demondeacon

ive been a lazy ass/had a lot of work and haven't lifted in almost a week.

Today I just did all upper body.

Dumbbell Bench Press:

8 x 75
8 x 75
8 x 75

I tried to go really slow here and use extra good form.

Decline Barbell Bench:

5 x 175
5 x 185
5 x 205
5 x 225

One Arm Dumbbell Rows:

Each arm:

8 x 70
8 x 70
8 x 70

Seated Tricep Push-Down Machine Alternated with Chinups:

12 x 50
6 chinups x BW
10 x 50
6 chinups x BW
10 x 50
6 chinups x BW

Tricep Pull-Downs with Rope:

12 x don't remember how much weight b/c my friend put it on
12 x '' '' ''
12 x '' '' ''

Swiss Ball Crunches Holding Weight Behind Head:

20 x 25lbs

Crunches:

10 regular
5 sec rest
10 legs up
5 sec rest
10 legs spread
5 sec rest
10 left side crunches
5 sec rest
10 right side crunches

Weighted Ab Crunch Machine:

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20 x a lot
20 x a lot


Went and played some light basketball for 20 minutes after. Shot terribly like I always do after lifting.

demondeacon

Chest, triceps, abs.

BB Bench:

135 x 7
185 x 5
205 x 5
225 x 5
245 x 3

I only did this many sets today b/c on my first attempt of doing 245, I accidentally put 10lb more on my right side than left so I almost lost all the weights when I went for my first rep. Luckily I had a spotter so he saved my life. Unfortunately, I kinda strained something in the process-nothing serious, but enough to keep me from doing all 5 sets.

Cable crossovers:

10 x I dont know where the pin was but it was a lot
10 x '' ''
10 x '' ''

T bar rows:

Randomly decided to do a set of these

6 x 100
6 x 110
6 x 110

Lying dumbbell pull overs":

10 x 50lbs
10 x 50

Dips:

10 x BW
10 x BW

One arm tricep pull downs:

8 x ?? palm down
8 x ?? palm up

both arms

8 x ?? palm down
8 x ?? palm up

both arms


Straight-leg leg raises:

15 x BW
15 x BW
15 x BW

Crunch machine:

15 x a lot
15 x more
20 x even more


Didn't take much time between exercises today (like 1 minute), so I got a little cardio going too.

demondeacon

Just bought some creatine monohydrate powder from GNC. gonna give it another try--ive never really stuck with it before. wish me luck drinking 45 glasses of water per day.

oh, and one question about creatine: does anyone else notice that it is not the most soluble thing in the world? in other words, it takes like 4 glasses of water to mix one big teaspoon.

demondeacon

Cable Military Press:

10 x 70
10 x 80
8 x 100

Cable Lateral Raises:

10 x 30
10 x 30
10 x 30

Chinups:

8 x BW
8 x BW
8 x BW

these were alternated in-between sets of lateral raises

Squats:

5 x 155
5 x 185
5 x 215
3 x 235

2 different calf machines:

3 sets of 10 on each, alternating between machines.

EZ Bar Curls:

10 x 40 (not including bar)
10 x 50 ''
8 x 60 ''
6 x 65 ''

Weighted Decline Crunches:

20 x BW
20 x 25lb
20 x 25



Again today, I didn't take much time between sets so it was extra tough. Also, I forgot to mention that yesterday, I played full-court 5 on 5 basketball for 1.5 hour, so I got some cardio that way.

Not doing anything else tonight unless my softball game doesn't get rained out.

demondeacon

Been skipping and drinking a lot lately. <==Excuse.

Upper today

Wide Grip Bench:

5 x 185
5 x 195
5 x 205
5 x 215
5 x 215

Supersetted One Arm Dumbbell Rows with Bench:

5 x 75 each arm
5 x 75 each arm
5 x 75 each arm

Fly Machine

3 sets of 10 with increasing. i failed on the last set w/ 8 reps only.

Skull Crushers supersetted w/ close grip bench:

EZ Curl Bar w/ 20lb on each side

10 skull crushers, then immediately do 10 close grip bench

3 sets

Straight leg raises:

2 sets of 20

Crunch machine:

3 sets of 15 with increasing weight. tough stuff.



Softball tonight. I'll get my cardio running the bases after I jack homeruns.