(((((((((( MMouse's Journal Comments Welcome ))))))))))

[MMouse]

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Good work!
How come i've never seen this journal before!?
Intresting idea, splitting up quads and hamms. Let me know how it's working out.

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Thanks!
I just revived this journal this week. I've gotten alot more serious about bodybuiding, among other things in life lately so I thought this would be a good way to track it.

The reason I split up quads and hams is that my legs need more work for strength and mass than any other bodypart. I thought if I did it this way I could really devote an entire day to hammering them. I just decided to do this split a few days ago, and haven't gotten to work legs yet. Keep an eye out towards the end of the week and I will post the workouts as well as how it worked out.

[MMouse]

Today is an off day. I'm considering some light cardio tonight, weather permitting. I'm noticing some slight gains. Posture is improving and I have more energy throughout the day. I was doing abs and calves once a week, just kind of tossing them in but I think I am going to change that to twice a week to try and force some major growth.

[MMouse]

Shoulders, Traps and Forearms Today

Overhead barbell Press
4 sets 12
supersetted with
4 sets 12 front plate raise

Reverse Flyes ( Rear delts )
4 sets 12

Dumbell L Laterals
4 sets 12

barbell shrugs
4 sets 12

Dumbell Wrist curl
4 sets 14

[MMouse]

Quads/calves

Started out with a light warmup set of squats then moved on to three sets of 12. I used a wider stance that normal today. For my 4th set I used the rest/pause technique to get 20 reps. It's the first time I used that technique and my poor legs could tell!

I then moved on to 4 sets 12 sissy squats. I planned on supersetting them with my squats, but I was using a new personal highest weight for my squat sets and wanted to keep my focus on the squats at the time.

Then on to 4 sets 12 leg extensions. The 12 reps of each set was to burning failure at this point. Although there were only 3 exercises for the quads, they were just destroyed due to the new weight I was able to push.

Squat calf raises
1 set
I tried these out, but they didn't feel right for some reason. I will have to work on the form. Not sure how I could have had it wrong.

Standing calves raises
4 sets 12

Reverse Calf raises
4 sets 12

[MMouse]

Quads Today
Wasnt a huge workout by far, but again I was able to lift a personal best in both lifts and taxed my quads pretty good.

SLDL
4 sets 12

Leg Curls
4 sets 12

[MMouse]

Today is a total off day. No weights, no cardio, absolutlely nothing. My legs feel great today. I have some DOMS going today, but it feels great. It felt awesome to move the weight I did on both leg days. Legs have always been my biggest weakness and to lift more weight than I ever have was an unbelieveable feeling. It makes all your goals seem like they are just about within reach.

[MMouse]

Chest and Tri's today

Flat bench
warmup set 14 reps
pyramiding my weight today did teh following sets
12, 8,8,4, then stripped down to do 10. Following the strip set I did 12 flat bench flyes

Incline Bench
Pyramiding the weight again
12,8,6,4 then stripped for 8 more reps, then stripped down for 12 more reps. Following the last strip set I did 12 incline bench flyes.

I finished chest off with 2 light sets of 12 straight arm pullovers

Skullcrushers
4 sets as follows 12,10,10,8

Then finished it all off with 4 sets behind the back dips going to failure ( reps were 14,13,10,8

[MMouse]

I switched my day off from tomorrow to today due to a doctors appointment this morning. I was anxious to hit back and bi's , but they will have to wait until tomorrow.

[MMouse]

Back and Bi's today
4 sets wide grip pullups to failure ( each set reaching about 5-6)
Bent over Barbell Rows
5 sets, pyramiding weigt with teh following reps
12,12,10,8,6
Dumbell Rows Supersetted with Bent over Dumbell Laterals
4 sets 12 each
Good mornings
4 sets 10
Barbell curl
6 sets pyramiding weight : 12,12,10,8,6,3
Dumbell Curls
1 set of 12 super slow reps

[MMouse]

Shoulders/Traps
4 sets 12 alternating dumbell presses
4 sets 12 front plate raises with static hold on last rep of last 2 sets
4 sets 10 side L lateral
4 sets 12 bent over rear raises
4 sets 12 barbell shrugs