lsuillini's online training journal (comments welcome) - Page 5

Tuf · #41 01-16-2004, 08:24 PM

Wow, great workout, Isuillini! [img]/forum/images/graemlins/shocked.gif[/img] [img]/forum/images/graemlins/cool.gif[/img]

Congrats on getting back to a full leg routine! I bet that was nice! No pain from the injury?

lsuillini · #42 01-17-2004, 07:48 PM

No pain anymore. I've been making sure that I bring it along very slowly. My legs are so sore today, and I love it!! I certainly have turned the corner as far as getting back to full strength. Thanks for dropping by my journal.

lsuillini · #43 01-19-2004, 09:42 PM

Ok, Monday's workout was a good one. Moved up in some weights. Really seeing some progress. We've got another week of these power oriented workouts, and then I am going to switch it up again. More reps less weight.

Monday's workout... chest and tris

DB bench press

5 x 75
5 x 75
5 x 75
5 x 75
5 x 75

DB incline bench press

5 x 60
5 x 60
5 x 60
3 x 60
5 x 60

Flat flys

10 x 35
10 x 35

cable crossovers

10 x 65
10 x 75
10 x 70

(used a different machine than normal)

French press

5 x 65
5 x 65
5 x 65
5 x 65
5 x 70

Cable press downs

10 x 100
10 x 110
10 x 120

cable one arm kick backs

10 x 15 each side
10 x 15 each side

lsuillini · #44 01-20-2004, 06:42 PM

Tonite is cardio night. I also move abs to Tuesdays and Thursdays, because it just makes more sense. Now the days are a little more evened out. I am going to head up there in a few. Stay hardcore, y'all.

Edit: I did HIIT today. Man that stuff kicks your butt. The ab workout went like this.

Abs

Hanging leg raises with a 180 degree twist at the top.
3 sets of 10

Swiss Ball crunches
3 sets of 10 with a stretch over the ball after each set.

lsuillini · #45 01-22-2004, 11:59 PM

Ok Wednesday was Back and Biceps day as usual. It went something like this.

Back

Pull ups
8
8
6
5

DB Pullovers

5 x 40 each side
5 x 40 each side
5 x 45 each side
5 x 45 each side
5 x 45 each side

Good Mornings

8 x 115
8 x 125
8 x 135
8 x 135

Biceps

1 1/4 Preacher EZ Curls

5 x 60
5 x 60
5 x 60
5 x 60
5 x 50

Reverse Cable Curls

8 x 60 drop 4 x 45
8 x 50 drop 4 x 35

21s

3 sets with 40lbs.

Stay Hardcore.

lsuillini · #46 01-23-2004, 12:03 AM

Today was abs and cardio... we're closing out another great week. Feeling good. The diet has been solid (Less booze [img]/forum/images/graemlins/tongue.gif[/img]). Anyways, here it went.

Abs

4 set Swiss Ball crunches superset with bent knee leg raises. No rest in between sets... brutal.

Stay hardcore, y'all.

lsuillini · #47 01-23-2004, 09:18 PM

Today was shoulders and legs. We've now got 2 weeks in a row of good hard workouts without skipping any days, having a good diet, and feeling great. I can see results and I am taking it to the next level.

Shoulders

Arnold Presses
5 x 45lbs each side
5 x 45lbs each side
5 x 45lbs each side
5 x 45lbs each side
5 x 45lbs each side

DB Shrugs (kneeling)
8 x 85lbs each side
8 x 85lbs each side
8 x 85lbs each side
8 x 85lbs each side

Shrugged Upright Rows
5 x 60
5 x 70
5 x 80
5 x 80
5 x 80

Legs

Squats
8 x 135
8 x 135
8 x 135
8 x 135

Deadlifts
8 x 135
8 x 135
8 x 135
8 x 135

Standing Hammer Strenght Calf Raises
8 x 190
8 x 200
8 x 210
30 x 50, switching foot positions every 10 reps

lsuillini · #48 01-23-2004, 09:22 PM

Ok. I am done with this workout. I am going to design a new workout with a whole new split. Now that my knee is better I feel like I need to devote a whole day to legs. I have ignored the legs to a certain extent due to injury, and I am now going to devote the next 2 months to kicking my legs into high gear. They are going to get their own day all to themselves, and I think I am going to do 5 or 6 different exercises. The goal is to get about 20 set in of legs a week. I know thats a lot, but I think I can handle it. I think this is going to make a big difference.

Grrrrr. New Split will be posted soon. Look to next week to see the new workouts. They are going to be great.

lsuillini · #49 01-25-2004, 03:24 PM

New Split

Monday - Chest, Shoulders
Tuesday - Cardio, Abs
Wednesday - Back, Biceps, Triceps
Thursday - Cardio, Abs
Friday - Legs
Saturday - Off
Sunday - Off

Legs are getting their own day. We're gonna kick legs in the pants. Stay hardcore y'all.

lsuillini · #50 01-26-2004, 09:28 PM

Ok, here is the new workout for Mondays. It felt pretty good to incorporate some shocking techniques into my workouts again. Let me know what you guys think.

Chest

warm-up BB Bench Press
10 x 135

BB Bench Press SS w/ Flys
8 x 155 SS 8 x 30lbs each side
8 x 165 SS 8 x 30lbs each side
8 x 165 SS 8 x 30lbs each side
8 x 145 SS 8 x 30lbs each side

BB Incline Bench Press
8 x 105
8 x 105 drop 4 x 55
8 x 115 drop 4 x 65
8 x 115 drop 4 x 65

Shoulders

BB Military Press SS w/ DB Front Raises
8 x 95 SS 8 x 15 each side
8 x 85 SS 8 x 15 each side
8 x 85 SS 8 x 15 each side
8 x 85 SS 8 x 15 each side

Hammer Strength Stand Up Shrugs
8 x 140 drop 4 x 90
8 x 180 drop 4 x 90
8 x 180 drop 4 x 90
8 x 180 drop 4 x 90