Budman's First Training Journal

[budman2002]

My chest was kind of sore yesterday from a previous workout, so I did arms again today, putting off chest and back to tomorrow:

Incline dumbbell curls: 4 sets of 8,6,4,4 reps
Preacher bench dumbbell curls: Same
Standing dumbbell curls: SAME
Standing dumbbell concentration curls: 4 sets of 8,8,6,6 reps
Standing dumbbell curls: 3 sets of 1 rep

EZ curl bar skull crushers: 4 sets of 8,6,4,4 reps
supersetted with:
EZ curl bar glose-grip presses: 4 sets of 10 reps
Two-handed dumbbell extensions: 4 sets of 8,6,4,4 reps
Cable pressdowns: 7 sets of 6,5,4,4,1,1,1

Behind-the-back barbell wrist curls: 3 sets of 10 reps
Seated reverse barbell wrist curls: 4 sets of 8,6,4,4 reps

While my forearms are already muscular from years of drumming, curls, etc., I'm just starting to directly work them out at the gym.

[LegendaryWatcher]

Dude, killer workout. As for the compound exercises, I guess that is a way to kill two birds with one stone if performed correctly.

[budman2002]

Yes, but what I mean is, EVERYTHING grows more when you do compound exercises. My biceps, triceps, lats, chest, delts, calves, are all growing faster than normal, because I've incorporated compound exercises. Anyway, I'm definitely sticking to those triceps exercises for a while. I'm experiencing same-day DOMS. Weird. Is that good or bad?

[LegendaryWatcher]

I get tight on the same day as well. Drink more water.

[budman2002]

Cool, thanks for the advice. Today I hit my chest pretty hard, and did some powerlifting. I guess it's because I'm new to powerlifting, but my deadlift has gone up everytime I try to max. Last it was 245 lbs., now it's 260. I would like to get to 300 before I start cutting in about 4 weeks.
Anyway, here's what I did today:

Incline barbell bench press: 5 sets of 8,6,4,4,3 reps
Decline dumbbell press: 4 sets of 8,6,4,4 reps
Dumbbell flys: Same
Parellel bar dips: 4 sets of 10,8,6,6 reps

Deadlifts: 6 sets of 10,6,3,1,1,1 reps

As usual, every set was to failure. After the deadlifting I could barely walk straight. Felt great! I can't wait until school is over, when I can really hit the gym for hours at a time. Today, again, I was pressed for time.

[budman2002]

Well, I took a break from homework today. I decided to do some abdominal work. Here we go:

Crunches: 50 reps
Leg raises: 30 reps
Then, held leg raise for 30 seconds (quite painful)
Serratus pulls: 50 reps each side
Crunches: 50 reps

I did these exercises right after the other, with no rest. This really provided a great burn for my abs.

[budman2002]

Well, today I was really shocked that my lats and rhomboids were pretty sore from the deadlifts, which usually doesn't happen. Anyway, major DOMS in my chest now. I weighed myself today and apparently I lost 2 lbs. the past week, so now I'm down to 151. I'm pretty sure it's all in fat though, even though I'm on a bulk. My maxes are still continuing to improve, and my muscles look bigger than ever. I'm consuming well over 3000 calories and 150g of protein per day, so I don't think my diet is wrong. My metabolism is just way too high. Anyway, today I hit my legs:

Leg press: 7 sets of 12,10,8,6,4,4,4 reps (EXHAUSTING)
Inner leg adduction machine: 4 sets of 12,10,8,6 reps
supersetted with:
Outer leg adduction machine: 4 sets of 10,8,6,4 reps
Calf raises: 5 sets of 25,20,15,10,10 reps

My legs are extremely undertrained, so this was killer for me. Later today I'm going to try to find enough time to do shoulders.

[budman2002]

Between my homework and what not, I managed to hit the gym again today. My traps are pretty sore right now, so I didn't want to touch them with this shoulder workout:

Dumbbell military press: 4 sets of 10,8,6,6 reps
Front plate raises: Same
Bent over lateral dumbbell raises: 4 sets of 8,6,4,4 reps
Machine rows: 3 sets of 12,10,8 reps

I also hit the ab crunch machine for 3 sets of 12 reps.

[LegendaryWatcher]

Dude I had severe trap soreness for two days after doing some Yu Yevon method style trap exercises. Totally fried them. What's bad is when you know it's going to be sore, but you don't feel it until the next morning....it's like lions and tigers and DOMS...oh my.

[budman2002]

Hell yeah, dude. I'll give those a try. Today is my day off. EVERY MUSCLE is sore today. I did about a half hour of cardio and that's it. I'll probably do some abs and calves again.