Ricko's Journal

[ricko73]

I should stop lurking so much and start posting...here's a start. I'm currently 29, M, 5-11, 198lbs, bf%??. I started lifting again about 2-3 months ago after a year off. (injuries, bought a house, bla bla bla).

Saturday I did chest and biceps
Sunday Back and triceps
Monday (today) short leg workout
5 minute warm up on the treadmill
Smith Machine Squat: 225x12, 275x12, 315x10, 335x8, 335x8

Then I bugged out. Since my knees are bad, I generally squat with a flat bench between my legs (so I'll squat down until my butt touches the bench then press up). That stops me just short of parallel.

My diet is very messed up lately. For the past two months I've had problems with my stomach which at this point have no medical cause. (Gastroscopy showed no signs of ulcers, stomach cancer, acid reflux. Negative on H-Pylori. Ultrasound showed that I have all my organs and nothing is abnormal)

Tomorrow is my shoulder workout. I have weak shoulders so I decided to dedicate a whole day to those.

Wed, I generally have as a day off from lifting. I play volleyball on some Wed's so it works out well. Thursday I do biceps and triceps, Friday rest then restart on Saturday.

Comments are welcome.

[Renfro]

Good luck!

[ricko73]

Well had a few rough days with work etc (POOR EXCUSES). I didn't lift since Wed.

Did chest tonight:

Bench 135x 12,12 (for a warmup) then 185x10, 205x6 (no spotter present) then 225x 4 +1 assisted
DbPress 70x8, 80x7,6
Inclined DB 50-10, 55-10, 60-9,8
Declined Smith 185x8,8,8

finally eating decent, starting cardio next week and trying to get in at lunch to lift instead of later at night. More people to spot who know what they're doing!

[ricko73]

Sunday:
Just did back because of the gym schedule. Some stupid racketball tourney had the place I work out full of idiots.

Pullups 3 sets of 10
Tbar machine (plate loaded)
Lat Pull downs 150-10, 170-7,7,7
Seated Row 180-7,8,8,8
Hyperextensions 25lbs-15,15,15 reps

Monday I just played volleyball in an advanced league for 1.5 hours. Walked out of there dripping with sweat.

[GetPsycho]

do you do these days a lot:
Saturday I did chest and biceps
Sunday Back and triceps

it seems to me that your back workout would suffer with sore biceps. just wondering.

[ricko73]

When I do those workouts, I do the biceps and triceps as secondary body parts, after I've finished either back or chest. I my arms are lagging so I want to work them twice a week. By doing biceps after chest, I'm not really over working the biceps (although it is a little fatigued for the next day--but it hasn't seemed to affect what I'm doing on back).

I only do two exercises for either biceps or triceps and only 3 sets per body part. I thought I'd try this for a 6-8 week period then change things up.

Thanks for the input.

[ricko73]

No workout Tuesday.
Today I did shoulders, biceps and triceps
Shoulders:
Db Press 35x12, 50x12,60x7, 50x8
Front Raises 15x15, 20x15
Lat Raises 15x12,12
Barbell shrugs 3 sets of 8 (225)

DB Curl 40x10, 50x6,6
Seated Db Curl 30x8,8,35x6
Kickbacks 40x10, 50x8,8,8
Skull Crushers 75x10, 95x8,7
Cable Curls 60x15, 50x10, 40x10 (drop set)
Pushdowns 100x10, 80x8,60x7 (drop set)

Off to Orlando for the weekend, so I don't know if I'll get a workout in until Monday.