///// juice's training journal \\\\\ (comments welcomed)

[juice]

Aight, never really been good at tracking my "progress" per say, but I've been doing somewhat good for over a year now as far as working out goes, so I'll try to do this in order to get me somewhat more motivated and hopefully take it to the next level.

A small backgound on me before i start though, since this might be critical in understanding my "messed" up training schedule/split.

I have 2 jobs, i work as a systems engineer during the day, and i bartend and manage at a local Outback in the evenings, so therefore, most of the time, i have to squeeze workouts in my lunch break from my day job (i take 2 hours for lunch, workout lasts about 50-60 minutes) since my gym is not open 24/7, and b/c of my schedule, it's hard for me to get up at 5 to go in the morning. So, keep that in mind when looking at my weekend workouts, which I might do a bit of overtraining (so I've been told), but those are the only 2 days (sat/sun) of the week where i can go to the gym and not rush anything, and plus, i can knock out as many sets of whatever i want until i can't lift any more.....good pain!

Anyhow, I will begin my training journal hopefully on saturday, when i start my new "week" with chest, i just did back/shoulders yesterday, and everything is sore right now after dead's........ [img]/forum/images/graemlins/crazy.gif[/img]

[juice]

aight, I'll start by saying I am a dumb-*** and I kinda messed something up my right shoulder today.....I am assesing the situation right now, i iced it down when i got back from the gym, and I've had a heating pad for 20 minute intervals for a while now......

Now, to todays workout; I had 5 eggs (3 egg whites, 2 w/ yolk), 2 slices of low fat turkey and 1/2 cut of oatmeal w/ 1 cup of non fat milk 2 hours before i worked out.

Right before my workout i took an ABB Extreme Ripped Force drink.

And here we go.......

() = Assisted
DS = Drop Set
SS = Super Set
BB = Barbell
DB = Dumbell
HS = Hammer Streangth
BW = Body Weight

<font color="blue">1-25-03 Chest/Traps/Tri's</font color>

10 minutes of streching and warm-up for rotator cup.

Incline BB Press
45 x 20 (warmup)
135 x 10
225 x 1 -->DS-->135 x 8 (this is where I f'd up, i think here is where my shoulder kinda got hurt) [img]/forum/images/graemlins/frown.gif[/img]
185 x 3 + (1)

Low Pulley Cable Decline Fly's (weight per side)
40 x 10
50 x 10
60 x 7

Flat BB Bench Press-->SS-->DB Overhead Pullovers
135 x 12 -->SS--> 60 x 8
185 x 8 -->SS--> 70 x 8
225 x 3+(1)-->DS-->135 x 8-->SS-->80 x 8

HS Incline Press (total weight)-->SS-->HS Shrugs(total weight)
140 x8
210 x 7+(1) -->SS-->180 x 8
260 x 4+(1) -->SS-->270 x 8

Low-Pulley Cable Crossover(weight on each side)-->SS-->BB Shrugs
30 x 8 -->SS--> 95 x 8
40 x 10 -->SS--> 115 x 8
40 x 8 -->SS--> 135 x 6
<font color="red">(My partner left at this point)</font color>

Dips(emphasis on chest)

BW x 8
BW + 45 x 7
BW x 10
BW + 50 x 5 -->DS--> BW x 6

Pec-Dec Machine (3/5/3 tempo)
70 x 8
80 x 6
90 x 5.5 [img]/forum/images/graemlins/grin.gif[/img]

<font color="blue"> Tri's </font color>
Cable Tricep Press Downs (stack = 150)(bar as opposed to rope)
60 x 12
80 x 8
90 x 6

EZ-Bar Skull Crushers-->SS-->DB kick backs
50 x 8 -->SS--> 20 x 8
60 x 8 -->SS--> 20 x 8
70 x 6 -->SS--> 20 x 8

One handed cable press downs
40 x 8 (per arm)
50 x 8 (per arm)
50 x 7 (per arm)

<font color="blue"> Abs </font color>
Swiss Ball-->SS-->Side raises?(not sure what to name this, it's done on the lower back extension "machine", legs lock up and you go down and raise yourself, but you do them side ways...)

20 -->SS--> 8L + 8R
20 -->SS--> 10L + 10R
20 -->SS--> 8L + 8R
20 -->SS--> 8L + 8R
20 -->SS--> 7L + 7R

That's it.........

Legs tomorrow [img]/forum/images/graemlins/smile.gif[/img]........

[GetPsycho]

tricep work out looks good. chest workout, hmmmmm, 23 sets for chest. you da man dawg!!!!

[juice]

<font color="blue">Sun., 1-26-03 Quads/Ham's/Bi's </font color>

() = Assisted
DS = Drop Set
SS = Super Set
BB = Barbell
DB = Dumbell
HS = Hammer Streangth
BW = Body Weight

10 minute stretching.

Squats
135*10
135*10
185*8
225*8
275*8

135*20
135*20

Leg Curls (stack=120)
65*10
80*8
95*4.5 [img]/forum/images/graemlins/smirk.gif[/img]
80*7-->DS-->65*6-->DS-->50*4

Leg Press
270*8
370*8-->DS-->320*6-->DS-->270*6 (my quads were on fire here!)
540*5-->DS-->450*6-->DS-->360*7 (Ditto!)

SLDL's
135*8
135*8
185*8
225*8

<font color="blue">Bi's </font color>
<font color="green">
DB Rack (took this from GP's book, you start at the light side of the DB's, do 4 reps max, 1 minimum, and go up until you can't do a rep (no rest in between weights), then start going down again, same thing, no rest throughout the whole exercise) </font color>

(I'll specify weight, if i don't use a "*" that means i did 4 reps, the "/" means I moved to next weight...)

15/20/25/30/35/45*1/35*3/30*3/25/20/15
15/20/30/35/40*3/45*1/40*1/35*3/30/20/15 (someone took the 25's on this set)

EZ Bar Curls, close grip, 3/2/3 tempo-->SS-->DB Hammers

70*8-->SS-->25*8 (25 lb DB's, not total weight!)
80*8-->SS-->25*8
80*8-->SS-->25*8

BB 21's (Do 7 minimum range of motion, 7 more half way up, 7 full curls)

50 * 7 * 7 * 7
60 * 7 * 7 * 7
60 * 7 * 5 -->Dropped--> 50 * 2 * 7

A couple of notes:

1.- My right shoulder is f'd, I'm icing it and putting heat on 15 minute intervals....hopefully I'll be good to go by Tue. I'm just going to do cardio tomorrow.

2.- I usually do a lot more variation on Leg day, my workout was not as intense today, i had a trainning partner on leg day for the first time, and since it was our first time trainning together(talked way too much), i guess my intensity was not all there.

3.- I'm going to try to take my body fat tonight, try to post it and hopefully set some goals based on that.....I'm hoping also i come out below 25%.......I'm a fat f'er [img]/forum/images/graemlins/smirk.gif[/img]

[juice]

<font color="blue">Mon., 1/27/03 - Cardio </font color>

10 minute walk (fast pace and highest angle on treadmill), 20 minute bike, 10 minute "eliptical" or whatever it's called machine.

My right shoulder is still messed up, so I'm staying off it till it feels better. [img]/forum/images/graemlins/frown.gif[/img]

[juice]

<font color="blue">Tue., 1-28-03 Quads/Ham's </font color>

<font color="purple">Note: I know i just did legs 2 days ago, but due to the lack of intensity because i had a partner, and since i can't do upper body just yet since my shoulder is still f'd, i decided to hit my legs again, but somewhat hard this time, since i didn't feel them sore nor tired.... </font color>

() = Assisted
DS = Drop Set
SS = Super Set
BB = Barbell
DB = Dumbell
HS = Hammer Streangth
BW = Body Weight

10 minute stretching, 5 min. bike.

Squats
Bar (45lbs.)*8
Bar (45lbs.)*8
135*10
315*3+.5(fail)
325*2
135*8
295*5(fail)-->DS-->225*7(fail)-->135*7(fail)

Squats-->SS-->Leg Extensions(stack=300)
225*7-->SS-->150*7
275*7-->SS-->170*6
275*7(fail)-->SS-->150*7
225*8-->SS-->170*6

BB Lunges
135*8
185*7
205*5-->DS-->135*5

SLDL's
135*8
135*8
185*8
225*8
275*5-->DS-->135*8

Hack Squats-->SS-->30 second bike sprints/highest resistance
90*8-->SS--> 30 sec's
180*8-->SS--> 30 sec's
270*5-->SS--> 30 sec's

Leg Curls (stack = 120)
80*8
80*6
95*4-->DS-->80*2-->DS-->65*2


<font color="orange">That's it!</font color>

[juice]

<font color="blue">Wed., 1-29-03 </font color>

Off today, legs are sore, right shoulder is currently still f'd. Might do calves, forearms and cardio tomorrow.

[juice]

<font color="blue">Thur., 1-30-03 </font color>

A little Cardio

Walked, high speed, high grade (incline), 20 minutes.
Bike, 20 minutes.

<font color="blue">Fri., 1-31-03 </font color>

<font color="red"> off </font color>

Got home from work, thought I'd take a quick nap before i went to the gym to get some cardio in.....slept from 5 till 10:30...gym closes at 8, oh well! [img]/forum/images/graemlins/smirk.gif[/img]

[juice]

<font color="blue">Sat., 2/1/03, Chest, Abs</font color>

() = Assisted
DS = Drop Set
SS = Super Set
TS = Triple Set
BB = Barbell
DB = Dumbell
HS = Hammer Streangth
BW = Body Weight

10 minute bike with streching and rotator-cuff weighted varied movements (warm up, I always do this (rotator cuff movements), this time I spent more time on it since it's been somewhat bothering me since last saturday)

Incline BB Press
Bar(45 lbs)* 15
Bar*15
135*12
135*12
155*7
175*3 (shoulder disconfort on this set)
135*7

Decline BB Press
135*12
185*8
205*6

Parallel Dips-->SS-->HS Decline Press-->TS-->HS Incline Press
BW*8-->SS-->220*6-->TS-->140*5
BW+25*8-->SS-->160*6-->TS-->160*2(fail)
BW+45*6-->SS-->140*8-->TS-->110*6

Decline Cable Fly's (weight per side)
50*6
40*9
50*7

Incline DB Press (weight per DB)
50*8
70*5 (shoulder disconfort)

Flat DB Press-->SS-->Flat DB Fly's (weight per DB)
70*6-->SS-->25*7
70*6-->SS-->25*8
60*7-->SS-->30*4

Pec Dec Fly's (3/5/4 tempo)
80*7-->DS-->70*2-->DS-->60*5-->DS-->50*5

<font color="blue">Abs (all based on reps)</font color>
Swiss Ball Crunches-->SS-->Side Raises-->SS-->Standing Twists

<font color="orange">Note:Swiss ball crunches, when I put (1/2) that means I did half the reps straight, 1/2 of them with twist on top; also, side raises are done on the lower back extension machine, locking legs on a side position (pretty much eyes are parallel to floor), and this is based on reps per side.</font color>

20(1/2 &amp; 1/2)-->SS-->8-->TS-->25
20-->SS-->8-->TS-->25
20(1/2 &amp; 1/2)-->SS-->8-->TS-->25
20(1/2 &amp; 1/2)-->SS-->15-->TS-->40 ("Dripping wet" by DJ Irene came on.... [img]/forum/images/graemlins/grin.gif[/img])
20(1/2 &amp; 1/2)-->SS-->10-->TS-->25

That's it......

[GetPsycho]

Juice:
if you are still experiencing shoulder discomfort you might want to try some pre-exhaust techniques. instead of jumping on the incline bb press first (which will tax the hell out of your delts) maybe try doing standing cable cross-overs first.