W8Lifter's Workout! (comments/suggestions appreciated!)

[W8lifter2]

Due to family concerns I am out of the Challenge, so I am starting a thread here for my journal. My plan is a 4 day split, with cardio three days and abs on two of the 3 cardio days (probably Wed and Sunday) My split will be:

Sunday-Cardio/abs
Monday-Shoulders/triceps
Tuesday-Legs/calves
Wednesday-Cardio/abs
Thursday-Back/Forearms
Friday-Chest/biceps
Saturday-Cardio

I really need to clean my diet up, as right now it is my weak area and is what is keeping me from getting the vascularity and definition I am wanting to get by June 9th. I've never done a split lie this, so it should be interesting to see if i get any gains from it or not. I'll posts measurements this weekend once I get the calipers back. Again, any comments or suggestions are greatly appreciated. My pics from January are linked below.

[W8lifter2]

<font color="green">March 17

Shoulders:

Upright Rows 1x15(95), 4x6/6/6 (135/115/95)
DB Arnold Press 4x8(45)
DB Front Raises 3x8(30)
DB Side Raises 3x8(30)
One Arm DB Rear Delts (Full ROM) 3x8(15)

Triceps:
Pressdowns 1x12(90), 1x10(100), 1x8(110), 1x6(120),1x10(100)
DB Extensions 4x8(35)
Rope "finishers" (1/2 pressdown) 1x15(60)

Great way to get back in to this. I need to print off Animal's Shoulder Blitz and start with it, but this was a good way to test how well my rotators have healed. No pain in the joints as of yet, so we'll see.

[W8lifter2]

March 19

Leg Press 1x15(225), 4x8(405)
SLDL 4x10(135)
Leg Extensions 1x12(100), 4x8(120)
Leg Curl 1x12(100), 4x8(120)

Standing Calf Raises 1x15(135) 2/3/2, 4x8(225) 2/3/2
One Leg Calf Raises 3x15(bwt) 2/5/2
Static Calf Raises 2 sets @ 15 sec. (killers!)

Good sorenessin my legs considering how light I went. I'll be sore tomorrow, and stairs will be a killer [img]/forum/images/graemlins/smile.gif[/img]

[W8lifter2]

March 20

Front Lat Pulldowns 1x15(150), 4x8(180)
Close grip pulldowns 4x8(150)
Cable Rows 1x12(130), 4x6/6 (150/130) ***awesome!!***
Good Mornings 1x15(45), 3x10(95)-<font color="red">went light since I am still sore from yesterday's workout</font>
DB Shrugs 4x10(100)

Great lat pump today, first I've felt in a long time. I am going to do Animal's Back workout beginning next week.

[W8lifter2]

March 21

Bench Press 1x15(135), 4x10(185)-<font color="red"> Still pain in my shoulders, even this light-- [img]/forum/images/graemlins/frown.gif[/img] </font>
Machine Press 4x10(150)
DB Pullovers 4x8(60)
DB Chest Fly 3x10(35)

Straight Bar curl 1x20(45)
Machine Preacher Curls 1x10(80), 3x8(100), 1x6/6 (100/80)
DB Hammer Curl 4x8(45)
21's- 1 set @65 lbs

[W8lifter2]

March 24

Seated Military press 1x20(45)-warm-up set
DB Upright Row 1x10(45), 1x8(55), 1x6(65)
Cable Front Raises 1x10(60), 3x8(70)
///DB Incline Press w/Twist 3x10(55)
<font color="blue"> SS </font>
\\\DB Shrug 3x10(100)- Static Hold
DB Side Raises 4x8/4 (35/30)

Bar Skull Crushers 1x12(45), 1x10(65), 1x8(85), 1x10(65)
Tricep Pressdown 3x6/6/failure (100/80/60)

<font color="red">I can barely type... </font> [img]/forum/images/graemlins/crazy.gif[/img]

[W8lifter2]

March 25

Leg Press 4x10(310)
SLDL 4x10(135)--<font color="red"> I am weak!</font> [img]/forum/images/graemlins/smile.gif[/img]
Leg Extensions 1x12(100), 3x10(120)
Leg Curl 1x12(100), 3x8(120)
Standing Calf Raises 1x20(100), 4x10(185)
Static Calf Raise&amp;Hold 2x30 sec (each leg)

I feel so weak doing this, but I have a pump and feel it for 2-3 days? Go figure...

[W8lifter2]

DOMS! DOMS! DOMS!!!

No wonder I need an off day! [img]/forum/images/graemlins/cool.gif[/img]

lol i HEAR YA! wELL REST THEN GET BACK AT IT!!!!

[W8lifter2]

March 27
"Row, row, row your back!"

Front Pulldowns 1x12(150), 4x8(200)
BB Rows 1x10(135), 4x8(155)-<font color="red"> Never really get much from these. Not that they seem easy, but I just don't feel anything from them. </font>
One Arm DB Row 1x10(80), 3x8(100)
Low Cable Row SS/ DB Shrug 4x8(160)/4x10(100)
<font color="blue">Static hold for 30 sec after each exercise--Good Pump!</font>

Machine Preacher Curl 1x10(80), 2x8(100), 1x6(80)(2/4/5)
DB Hammer Curl 3x8(45)-<font color="blue">3x10 sec static hold</font>

Great arm pump, and I am feeling my back. Starting to see a lil bit of a spread in my lats, and some definition in my upper back. Next week I am changing my split to do bi's ona different day, cause I feel like they are lacking a bit, as are my forearms (a lot!!)