Diary of a Madman (Goldmill's Journal)

[goldmill]

FRONT-SIDE DELTS/TRICEPS/TRAPS

BARBELL PRESS BEHIND NECK
135 X 10
155 X 8
165 X 5
135 X 10

SEATED DUMBBELL FRONT RAISES
20 X 10
25 X 8
25 X 8

SEATED DUMBBELL SIDE RAISES
25 X 10
30 X 7
30 X 7

ONE ARM CABLE SIDE LATERALS
40 X 8
40 X 8
40/30/20 X 8/6/8 (10 sec. static hold at the end of the set)

SKULLCRUSHERS
90 X 10
100 X 7
105 X 7
90 X 10

INCLINE SMITH MACHINE CLOSE GRIP BENCH PRESSES
135 X 10
165 X 8
175/135 X 5/8

REVERSE ONE ARM PRESSDOWNS
50 X 10
50 X 9
50/40/30/20 X 9/6/7/8

CLOSE GRIP PUSHDOWNS
70 X 100 (rest paused for 7 secs. at 52,69,80,88)

SMITH MACHINE SHRUGS BEHIND THE BACK
135 X 12
185 X 10
205 X 10

SMITH MACHINE SHRUGS IN FRONT
185 X 12
205 X 12
225/135 X 9/12

Skullcrushers were weaker than normal for some reason. Not sure why. Not a bad workout but I am still a little tired. I should be able to get a solid 8-9 hours of sleep tonight after work finally. Problem is my lower back is still sore as hell so I'll probably have to do my Austrian Blitz on legs next week and do a workout tommorrow concentrating on thigh sweep.

I'm thinking about only deadlifting once every two weeks so I don't overtrain my lower back and so it doesn't effect my leg days anymore. On my non-deadlifting week I'll probably just do a couple of sets of Hyperextensions instead. I hope that should solve the problem.

[junfan68]

Those are some good looking workouts.

I think the total # of sets for your workouts is a bit high, for my taste anyway. On 9/4, for instance, you did 30 sets total. Looks like alot of others you are somewhere in the mid-20's. I usually do around 20 I think. But then again, I'm lifting 5 out of 7 days vs your 4.

Glad your keeping a journal though, you & I are generally around the same strength level on many excercises.

What are your stats bro?

[goldmill]

Yeah, my workouts are pretty high in sets but that is mostly due to the number of bodyparts being hit. Even still I'm usually in the gym no longer than 1.5 hours which isn't bad considering how much I do.

As far as the split goes, yeah I definitely wish I could distribute my workouts over 5 days rather than 4 but this way is better for my schedule.

Stats aren't really impressive but here goes:
Taken on August 23rd at the start of my bulk.

6'3"
222 lbs.
Chest: 45"
Upper arms: 15 3/4"
Forearms: 13 1/8"
Thighs: 24 5/8"
Calves: 15 5/8"
Neck: 18 1/4"
Waist: 37 3/4"

Like I said, not very impressive. I'm going to be bulking for the next 6 months though and this is the first time in my life that my diet is straight.

[goldmill]

QUADS/HAMS/ABS/FOREARMS

FRONT SQUATS
135 X 10
165 X 8
185 X 3
185 X 6
135 X 10

HORIZONTAL ONE LEGGED LEG PRESS(feet high and wide)
*plate weight only*
135 x 10
160 X 8
160 X 5
135 X 10

DUMBBELL LUNGES
30 X 8
35 X 8
40 X 8

HIP ADDUCTION MACHINE (that's what I said)
90 X 15
130 X 12
150/110 X 5/5

SIDE BENDS OFF THE HYPEREXTENSION MACHINE
BW X 15
BW X 15

DECLINE SIT-UPS
BW X 15
BW X 15
BW X 15

8 weeks to bigger forearms

REVERSE BARBELL CURLS ss HAMMER CURLS (each set has a 30 sec. static hold)
60/25 X 10/8
60/25 x 10/8
50/20 x 10/8
50/20 x 10/8
40/15 x 10/8
40/15 x 10/8

BARBELL WRIST CURLS
80/60/40 X 9+3/10+2/8+4


Well, I figured it would be in my best interest to skip the Austrian Blitz this week and do it next week(still pisses me off though). Today I decided to concentrate a little more on thigh sweep. I went ahead and did Front Squats as well because it had been awhile since I attempted them and I needed to do some form of squatting. After doing them today, I felt more comfortable with them than ever before so I'm thinking of alternating them every week with regular squats. The only problem is that the bar is still rolling around a little, otherwise I know I could have done at least 205. I took the towel off of the bar on my 2nd set of 185 which hurt the shoulders more but it did stabilize it the bar better and allowed me to get some more reps in.

The forearm workout is killer. The superset at the begining is ridiculous but I did finish it this week like I said I would.

[goldmill]

BACK/REAR DELTS

WIDE-GRIP CHINS (5 sec. static hold)
BW X 8
BW X 7
BW X 5

PALMS FACING CHINS
BW X 4
BW X 4

REVERSE PULLDOWNS
210 X 8
230 X 6
250/190 X 4/5

T-BAR ROWS (plate weight only)
115 X 8
135 X 8
145 X 6

HYPEREXTENSIONS
BW X 20
BW+45/BW X 10/5

PRONE INCLINE ROWS
30 X 10
40 X 10
40 X 10

FACE PULLS
120/100 X 12/10
120/100 X 12/10

STANDING BENT LATERALS
20 X 10
20 X 10
20 X 10


Well, I can't believe that I FORGOT to do Dumbbell pullovers. I don't know how I forgot to do it but I did, especially since it is a favorite of mine. So that pisses me off a little. First time doing Prone Incline Rows. It wasn't a bad feeling but it was very hard to ge the most out of the exercise. I'm not sure how often I'll be doing these.

Also, Deadlifts and Power Cleans will be performed every other week from now on. This is why I did Hyperextensions instead.

[goldmill]

CHEST/CALVES/FRONT-SIDE DELTS

BARBELL BENCH PRESS
135 X 10
185 X 6
225 X 7
235 X 4
205 X 8

INCLINE DUMBBELL PRESS
80 X 7
80 X 6
75 X 8

DECLINE BARBELL PRESS
135 X 10
185/135 X 8/8

FLAT BENCH FLYES
50 X 8
50 X 8
50 X 7

8 WEEKS TO BIGGER CALVES

SEATED TOE RAISES (each set is ended with 30 sec. of partials. Every other set also has a 30 sec. stretch hold)
*plate weight only*
110 X 8
110 X 9
90 X 8
90 X 7
70 X 8
70 X 8
50 X 11
50 X 11

REVERSE TOE RAISES (each set is followed with 30 sec. of partials)
BW X FAILURE
BW X FAILURE
BW X FAILURE

FRONT DUMBBELL RAISES]
30/25/20 X 9/6/6

SEATED DUMBELL SIDE RAISES
30 X 8
30 X 8
30 X 6

ONE ARM CABLE SIDE LATERALS
20 X 60

I changed my split around a little this week because I want to Riot Bomb my arms tommorrow. All the posts about it is making me want to try it. I hate doing delts after chest due to lack of energy so I went for the shock sets anyway. No pressing because of this either.

For chest I did Decline for the first time in years just out of curiousity. It still kind of sucks. Flat bench flyes was a change from my normal Incline Flyes. I was pretty tired today but I was glad to see a little improvement in strength on Bench.

[junfan68]

Good-looking workout there.

[goldmill]

[ QUOTE ]
Good-looking workout there.

[/ QUOTE ]

Thanks bit it didn't feel like one. Felt a bit sluggish. The only part I really enjoyed was calves which is surprising when you consider how much I used to loathe them. I guess I'm enjoying them now because I'm finally seeing some gains.

[goldmill]

TRAPS/TRICEPS/BICEPS

SMITH MACHINE FRONT SHRUGS
135 X 12
185 X 12
225 X 10
245 X 8
225 X 8
185/135 X 8/10(with 185 there was a 3 sec. hold at the top of each rep. With 135 there was a 5 sec. hold at the top of each rep)

R I O T B O M B I N G

SKULLCRUSHERS ss EZ BAR CURLS

90 X 10 90 X 10
90 X 9 90 X 9
90 X 8 90 X 8
90 X 7 90 X 7
90 X 6 90 X 6
90 X 5 90 X 5
90 X 4 90 X 4
90 X 5 90 X 5
90 X 6 90 X 6
90 X 8 90 X 8
70 X 10 70 X 10
70 X 11 70 X 11
70 X 12 70 X 12
70 X 13 70 X 13
65 X 14 65 X 14
65 X 15 65 X 15
65 X 13 65 X 13
65 X 12 65 X 12
60 X 11 60 X 11
60 X 10 60 X 10

My arms were definitely pumped after the riot bombing but I think I messed up a little. I probably should have started with a heavier weight because until the end when the reps got a lot higher, it wasn't as much of a struggle as I thought it would be. I wasn't completely sure whether I was supposed to go to complete failure or not on every set. Also, I figured with only 30 sec. or so rest between sets, the weight would have seemed much heavier. Oh well, it was still a **** good workout which I haven't had in awhile.

Tommorrow..........Austrian Blitz with Squats! Muuuuhahaha.

[goldmill]

QUADS

A U S T R I A N B L I T Z

SQUATS
135 X 12
225 X 8
275 X 8
315 X 6 [img]/forum/images/graemlins/smile.gif[/img]
335 X 1
295 X 6
295 X 6
275 X 7
275 X 5
250 X 8
250 X 8
225 X 8
225 X 8
225 X 8
225 X 7
185 X 8 (*** to ankles)
185 X 7 (*** to ankles)
135 X 21's

Wow, this workout whipped my *** bigtime. I haven't been this tired after a workout in awhile. I wish I could take a nap, especially since I couldn't sleep worth a crap last night. The last set of 21s with 135 made the weight feel at least 100 pounds heavier than what it was.

I had already planned on skipping abs today and trying to do a little at home tommorrow so that was no big deal. However, I thought I would be able to do the 8 week forearm program today(week 3) but there was no way I could have done it with any kind of intensity. I tried the first set after resting 10 minutes after Squats and I was just whipped. So unfortunately, forearms will be skipped this week.

BTW, I had a lot of people looking at me crazy doing that many sets of Squats. Pretty funny, after I was done there was about 6 people who jumped over there to do Barbell Shrugs.