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Old 11-17-2009, 07:05 PM   #1
kman025
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Default kman025's NEW workout log

This was my journal leading up to this new workout: http://forum.bodybuilding.com/showth...hp?t=119715061

I switched to this new program recently:

NEW ROUTINE
Monday- Pull Strength
Deadlifts- 3x3-5
BB row- 3x5
BB curls- 3x5
Sit ups- 2x15-20

Tuesday- Push Strength
Squats- 3x5
BB bench- 3x5
Military press- 3x5
Bench dips- 3x5

Thursday- Pull Hypertrophy
Romanian Deadlift- 2x8-10
Chin-ups- 2x8-10
Incline DB curls- 2x8-10
Hanging leg raises- 2x12-15

Friday- push hypertrophy
Front Squats- 2x10-12
Incline DB press- 2x8-10
DB shoulder press- 2x8-10
Decline DB skull crushers- 2x8-10

This was off a thread grim83 had on bodybuilding.com here:Another beginner routine - Bodybuilding.com Forums on a page some where from 5-12.

*** i switched a few things around as you'll see later.

Staring info
Wieght- 154 lbs (already up from 140 lbs)
BF%- 11%
-Arms 13.5 in.
-Legs 22 in.
-Chest 38.5 in.
-Forearms 11.5 in.
-calves 14 in.
-waist 31.5
-neck 15

Lifts
-Squat 225x5x3 (with shit form, now i go below parallel, embarasses by old half squats)
-Dead 200x5 (i had been working on form, and now will get this up)
-Bench 150x5x3
-Military 95x5x3
-Row 125x9
-Chins bodywieght+25x6x3
-Dips bodywieght+10x6x3
-BB curl N/A

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Old 11-17-2009, 07:06 PM   #2
kman025
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Default Day 1 11/4/09

I started today. I did pull hypertrophy, because i trained strength last sat and mon.

Todays Workout
Deadlift- 180x5x2, 200x6 (never deadlifted 200)
Chins- (bw)+20x6x3
Incline Curls- 27.5x10, 27.5x9, 27.5x9

Good workout. Since recently i have only been training strength i havent had a good "pump" for a while. Although a pump is useless I felt real swole.

Tomorrow is push hypertrophy, I can't wait.
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Old 11-17-2009, 07:07 PM   #3
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Default day 2 11/5/09

Day 2

--------------------------------------------------------------------------------

Workout (including warm ups)
Leg Press-90x10, 180x10, 280x10, 380x12, 400x12

Incline DB Bench Press- 27.5x12, 35x10, 45x10, 52.5x7

DB OH- 25x10, 27.5x10, 27.5x8

DB skull crushers- 15x12, 22.5x10, 22.5x8

Today i was finding my wieghts. Good workout. good pump.
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Old 11-17-2009, 07:08 PM   #4
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Default day 3 11/7/09

Pull Strength

Workout (including warm ups)
DEADLIFT-95x12(wu), 145x5(wu),175(wu), 200x5, 205x5, 210x5 ***
Row-95x12(wu), 105x5(wu), 125x5, 125x5, 125x10
BB Curl- 65x5x3

*** trying to find a good wieght for 5x3. Next deadlift day, ill go for 215x5x3
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Old 11-17-2009, 07:09 PM   #5
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Default Day 4 11/9/09

good workout for feelin like ****




Workout - push strength
SQUAT (deloaded)- 45x12wu, 135x10wu, 175x5wu, 185x5, 185x5, 185x5 ATG bitch! (ok not atg, but below paralell)********
Military Press- 45x10wu, 75x5wu, 95x5, 95x5, 95x5 ***
Bench- 115x7, 135x6, 155x5, 155x5, 155x5
Dips- ****


NOTES
******** i deloaded on squat to work on form. now im below parralel, fo sho.
*** military press raped me(wut). I had to use some ****ty form to get that wieght up. im putting this on feeling sick???
**** thinking bout moving dips to push hypertrophy...?????


ABOUT MY HELL WORKOUT
Today ****ing SUCKED! im coming down with something and proabably should have taken a day off. I got a friend to workout with me. when we get to the gym he see's his soccer douche friend and pusses out on wieghts (he never lifts, skinny soccer douche). The gym was crowded, which ****ing sucked. Get your bull**** GAY ASS off my squat rack (and bench). It took a ****ing hour to finish what should take 40 minutes at most.



EDIT: i had to walk to the gym and ran a few laps while waiting for space
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Old 11-17-2009, 07:09 PM   #6
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Default

Nice sink man! Kidding, glad to see you got a log up, I'll be following.
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Old 11-17-2009, 07:10 PM   #7
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Default 11/11/09

WORKOUT
DEAD-115 wu, 165x8 wu, 185x5 wu, 215x5, 215x6, 215x5 ** GYM BABES CHECKING ME OUT ON DEADS lol
CHIN- bw x 7, bw+20x7, bw+20x6, bw+20x5
Curls- wu, 30x10, 30x9, 30x7(not enough rest time). ** DIFFERENT BABES CHECKING THE BI's OUT.
wieghted sit-ups

Good workout. No compaits. CHINS kill me.

Wieghed in at 157 lbs today (yikes, (no homo)).
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Old 11-17-2009, 07:10 PM   #8
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Default day 6 11/12/09

Push Hypertrophy

WORKOUT
Leg press- 270x10, 360x10, 410x10****
Incline DB bench- 37.5x10, 45x10, 50x10, 50x8
OH DB press-25x10, 30x10, 30x10
Dips- bwx8, bw+10x10, bw+10x7
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Old 11-17-2009, 07:12 PM   #9
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Default day 7 11/14/09

Workout Pull Strength
Deadlift- 135x12, 185x5, 225x5, 225x5, 225x5 ***************VIDS************
Row- 95x12, 115x5, 130x5, 130x5, 130x9
BB Curl- 65x5, 75x5x3


DEADLIFT FORM CHECK at 225x5x3



I FIGURED OUT WHAT WAS WRONG. I GOT TO DRAG THAT SHIT UP MY LEGS!
*** sorry for the bad angle.


Notes
-all in all good workout
-felt beast with 2 45's on each side during deads!
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Last edited by kman025; 11-18-2009 at 04:47 PM.
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Old 11-17-2009, 07:14 PM   #10
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Default

Quote:
Originally Posted by kman025 View Post
** DIFFERENT BABES CHECKING THE BI's OUT.
This is funny....
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