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  #21  
Old 03-20-2002, 04:52 PM
Systematic Systematic is offline
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3-20-02

Shoulders - Back

Military DB press 75 x7 x5 x3
Harsh

Incline situps - 35x20 35x12 35x8,0x6

DB shrugs 120 x15 x10 x8
Less reps, I held the wieght longer in the contracted position.

Deadlifts 135x8 135x8 185x8 225x6
[img]graemlins/thumb.gif[/img] Added this because or Mr. bmx. I am keeping it. I never did it right in highschool which is why I have avoided it for so long.

Cable lats 30x9 35x7 35x6

HyperExtensions 0x15
Took it easy here since it was my first day on Deads
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  #22  
Old 03-22-2002, 05:38 AM
Systematic Systematic is offline
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3-21-02

Legs

Squats 270x8 x8 x6 290x3
Normally do 3 sets. Did four because I felt like it.

Leg curls 100x8 x6 x5
Much better than last time. I had better form, it was hard but I got it done.

Leg ext 180x8 190x8 200x6
My quads seem to develop much faster than my hams. Gonna have to look at that in detail later.

Leg Press 450x8 x8 500x6
This provided a GREAT burn in my quads! Simply harsh.

Calf press 270x8 x7 x6

Not bad at all. I am a little concerned on my form for squats. I think I could go deeper.

The other thing is my right elbow is sore ??? NO idea what from. I did legs today, and shoulders/abs yesterday. I think I will do SSR next week, and let the joints heal.
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Dense 'den(t)s : Having high mass per unit volume
  #23  
Old 03-22-2002, 04:30 PM
Systematic Systematic is offline
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3-22-02

Chest and Back

Wide grip pulldowns 250x8 x7 x6
:thumbs: first time I've done them right in a while.

Flat DB press 90x8 x7 x6

1 arm DB row 120x12 x10 x8

Incline DB press 90x7 x5 x3
This was exceedingly hard today. I think I've done better before. (Edit: I just realised that yes, I did better at this last time, but I also lifted flat db more THIS time. [img]images/icons/smile.gif[/img] )

Chins x8 x6 x5
I normally don't do these, so I thought I would toss them in to mix it up a bit.

Cable fly's 95x8 x6 x5

Clean workout. I felt form was good on all sets.
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Dense 'den(t)s : Having high mass per unit volume
  #24  
Old 03-24-2002, 01:36 PM
Systematic Systematic is offline
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3-24-02

195.5 lbs

I am gaining a little more than a pound a week right now. I've used a couple of those electric BF meters. They put me at about 18% BF.

My right forearm and my right ankle are damaged. I think next week will be a super slow rep week. I also think its time for my creatine break, so I'll stop taking that for a week. Next week should give my joints time to heal, but still allow me to make weight and strength gains.
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  #25  
Old 03-25-2002, 04:32 PM
Systematic Systematic is offline
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3-25-02

Bi's & Tri's
SSR (8-10 count up 8-10 count down)

Standing curls 95x8 x5 x4

Laying tri ext 75x7 x5 x4

Preacher curls 75 x7 x5 x4

Wide tri pull down 50 x8 x5 x5

Laying cable curls 70 x8 x5 x4

Rope tri pull down 50 x7 x5 x4

Ok, the first set is hard, but I normally get my goal of 8. The next sets are seriously hard. I am practically crying on the last rep on these set. Super slow reps give an unbelievable pump. After I finished my arms were HUGE.

I am doing SSR only one week a month, or if I become injured. They are much easier on the joints. Its getting close to measuring time again!
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Dense 'den(t)s : Having high mass per unit volume
  #26  
Old 03-26-2002, 04:25 PM
Systematic Systematic is offline
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3-26-02

Shoulders & abs

Military DB press (SSR) 60x6 x5 x4
Harder than I though. Probably should do 55's

Incline sit ups 50x14 x10 x8 -> 25x4 -> 0x4
Ow.

Shrugs 275x10 315x8 315x6
Ok, this was a bear. The gym I go to has no cage, and no stand to put the bar on. So basically you have to deadlift the weight up first, then do shrugs. Sucks because I haven't done Dead's for a long long time and just recently started up again.

Deads 245x7 245x9 245x8
Got pumped on the last to sets and just cranked them out. May go up next week.

Lat cables 30x9 30x7 30x6
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Dense 'den(t)s : Having high mass per unit volume
  #27  
Old 03-27-2002, 04:21 PM
Systematic Systematic is offline
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3-27-02

Legs

Squats 230x13 x10 x8
I wanted to try for high reps. I didn't want to stop at 13 for sure, but I could NOT get another rep out. Oh, also went deeper, see last legs post.

Leg press 450x10 520x8 520x6

Calf press 270x8 270x6 270x5

Leg curls 100x8 100x6 100x5
GROW legs GROW

Leg ext 190x10 200x6 200x5
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Dense 'den(t)s : Having high mass per unit volume
  #28  
Old 03-28-2002, 03:10 PM
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Default Re: Systematic\'s workout (Comment Welcome)

I see the weight is going up nicely congrats. Did you give my split a go or stick with your old one?

Anyway looks like things are going well. [img]graemlins/thumb.gif[/img]
  #29  
Old 03-28-2002, 03:37 PM
Systematic Systematic is offline
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Default Re: Systematic\'s workout (Comment Welcome)

Thanks Mr. O! I am seeing good gains in legs and chest, but not so great in back and arms.

I haven't switched to your split yet. My latest split is:

1 - Bi's & Tri's
2 - Shoulders and Abs
3 - Legs
4 - rest
5 - Chest and back
6 - rest
7 - rest

I am assuming yours is still:

1 Shoulders, Tri's
2 Back
3 Rest
4 Chest, Bi's
5 Legs


The thing I like about it is that back is given its own day, which I think is important. Its such a huge group that I want to do it on its own. I will probably hold my current split until next month, and then I may start in on the new one.

What I REALLY need is my workout partner to get well so I can start up on the weekends again! The fool really screwed up is rotator cuff and has been out of it for over 3 months!
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Dense 'den(t)s : Having high mass per unit volume
  #30  
Old 03-28-2002, 04:45 PM
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Default Re: Systematic\'s workout (Comment Welcome)

What is your current back routine? and do you always do it after Chest?
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