Squirrel's Training Journal

[Squirrel950]

Okay figured I should start writing this down somewhere to keep track of myself. Any comments are welcome since I am pretty new to bodybuilding in general and could use advice.

Age: 21 (in 2 weeks)
Height: 5'9
Weight: 153

Split:

Monday: Chest/Tris
Tuesday: Off
Wednesday: Back/Bis
Thursday: Off
Friday: Shoulders/Forearms
Saturday: Legs
Sunday: Off

Monday - May 17th

Dumbbell Flat Bench - Hold 5 sec after last rep
35-12
40-8
40-6 *waiting for someone to finish w/ the 45's but took forever so just decided to do a set w/ 40's
45-6

Dumbbell Incline Bench - Hold 5 sec after last rep
30-8
35-4
35-4
30-4 * My shoulders were hurting pretty bad after this for some reason. previous injury might of been a factor or just crappy shoulders

Machine Fly's
Double Drop Set, 1 and 2 1/2 rep approach
100-6
85-4
70-4

70-6
65-4
40-4

Note: The inside of my chest was burning after these, I like the 1/2 repitition method assuming I'm doing it correctly

Close Grip Cable Press Downs
70-10
80-6
90-6
100-4

Skull Crushers
15-4 (Assisted)
10-6
5-8

Note: I suck at Skull Crushers; I seem to want to lock my elbows on the positive. When I go lower weight I can control the movement more. The 1st set was very heavy after my tris were kinda worked already and i cheated on the positive b/c I couldn't get it up but let it down very slow on the negative and could feel it burn pretty hard so at least that was good.

French Presses
35-8
30-8 F
25-8 F

Note: I started putting F's for Failure

Overall a good workout I would say. My chest was taxed after my 3 chest workouts and my tris were tight as hell which was cool. I need to improve in my hardcore-ness in general and form on skullcrushers.

My gym sucks too. Too many **** people and only one EZ curl bar, one set of plates, one set of dumbbells, blah this sucks. oh well better than nothing.

[Squirrel950]

Wednesday May 19th

Note: I actually didn't have my pad and paper with me todat so I have to try and remember what I did. I went to failure on most of my exercises though exluding the warm up.

Warmup Exercise
Incline Barbbell Curls
15-15
20-10

Close-Grip Pullups Palms facing in
4
2

Close-Grip Pullups Palms facing out
2
1

Note: Wow I am not that good at pullups. I would use the assisted pullup machine and concentrate on the negative but it was broken [img]/forum/images/graemlins/frown.gif[/img]

Machine Pullovers
130-10
140-8
150-6
160-6

Close-Grip Lat Pull Downs
70-8
80-8
90-6
100-5

Note: I did less weight on pupose to try and feel my back lift the weight. Working on that mind muscle connection

4 dropset Standing Barbbell Curls
30-8
20-6
10-4
0-8

30-6
20-4
10-4
0-6

25-6
20-4
10-4
0-6

20-4
10-4
0-6

This dropset was incredible and my Bi's were burning after these.

Two Handed Cable Curls
70-8
60-6
50-4
40-4



Good workout for my Bi's mostly because of the 4 set dropset and cable curls. I need some better back exercises but my gym has no long barbell, rack, or row machine. Need some different excercises to work my back good that don't use those.

[Squirrel950]

Friday May 21st

Shoulders, Forearms

Push Presses SS w/ Front Raises
20-8 / 12.5-8
25-8 / 15-8
30-8 / 20-5F
30-5F / 20-4F
25-6F / 15-5F

Note: I started out with 20 pound dumbbells and that seemed to easy and I wasn't going to failure so I upped the weight and it was started to get harder...which is better.

Dumbbell Side Lateral Raises
(12 reps total, by dropsets, start w/ same weight every time)
15-6
12.5-4
10-2

15-7
12.5-3
10-2

15-6
12.5-4
10-2

15-10
12.5-2

Note: Failed on every dropset that wasn't the last. This exercise was crazy intense and my shoulders were literally burning and it hurt like hell. I still finished though.

Can anybody tell me how much time I should be resting between these sets? sometimes I think I rested too much and I could lift more because of it.

Dumbbell Shurgs SS w/ Dumbbell Holds
25-10 / 25-30 seconds
30-10 / 30-30 sec
30-10 / 30-30 sec
30-10 / 30-30 sec
30-10 / 30-30 sec

Note: The holds were really hard to do for 30 seconds. I literally dropped the weight to the ground after I was done with each set. Great workout for shoulders though.

Hammer Curls SS w/ Reverse Barbbell Curls
15-10 / 10-10 / hold for 10 sec at peak contraction
20-10F / 10-10F / hold for 10 sec
20-8F / 10-7F
15-10F / 5-10F / hold for 10 sec
15-8F / 5-8F / 5 sec

Note: The reverse dumbbell curls were really hard the last couple reps. Holding at peak contraction for 10 seconds lit my forearms on fire.

Seated EZ-Barbbell Wrist Curls
5-12
10-12
10-12

Note: Need to start with more weight, maybe 15 pounds next time.

Overall a GREAT workout. My shoulders were totally blizted and my forearms felt like they were gonna burst. Really happy with my intensity this workout

[NutMeg]

Way to go starting a journal! [img]/forum/images/graemlins/laugh.gif[/img]

What are your goals?

[Squirrel950]

thanks.

my goals are to gain weight. I don't know how much. Just keep gaining and getting stronger.

[Squirrel950]

Monday May 24th

Chest & Tris

Incline Dumbbell Bench Press
30-12 (5 sec hold)
35-10 (5 sec hold)
40-5 F
35-5 F

Flat Dumbbell Bench Press
35-8 (5 sec hold)
35-6 (5 sec hold)
35-8 (5 sec hold)
30-6 (5 sec hold)

Machine Flys - 2 double drop set
2 and one half rep method
100-8
85-6
70-4

70-6
55-4
40-6

Overhead Rope Extensions SS w/ Dips
70-10 / 8 dips
80-8 / 4 dips (assisted)
80-6 / 3 dips (assisted)
80-6 / 4 dips (assisted)

Close Grip Bench Press w/ EZ Curl Bar
30-10
40-8
50-3 F
30-8 F

Note: 40 is a good weight, 50 was a little too heavy

Standing French Presses
35-7 F
30-6 F
25-8
20-8

Good workout. Too many **** people in this gym. I hate waiting for equipment especially when i'm doing SuperSets and don't have time to wait on other people

[Squirrel950]

Wednesday May 26th

Back & Bi's

Assisted Pull-Ups (50lbs)
Close-Grip Palms In - 8
Close-Grip Palms Out - 5
Wide Grip - 4

Assisted Pull-Ups (80lbs)
Close-Grip Palms In - 8
Close-Grip Palms Out - 6
Wide Grip - 8

Wide Grip Lat Pulldowns
70-8
55-8
55-8

Incline Dumbbell Curls
15-5 each hand

5 dropset Standing Barbbell Curls
35-12
25-8
15-6
5-8
0-8

35-6
25-4
15-6
5-8
0-8

35-4
25-4
15-6
5-8
0-8

25-7
15-7
5-6
0-10

25-6
15-6
5-7
0-7

Note: I was tired today and wasn't in the right mood to workout. I'm taking a week off anyhow so maybe it will motivate me again after my layoff

[Squirrel950]

Monday June 7th

Chest & Tris

Incline Dumbbell Bench Press
30-12 (5 sec hold) F
35-10 (5 sec hold) F
35-5 (5 sec hold) F
40-3 (5 sec hold)F

Flat Dumbbell Bench Press
40-7 F
40-5 F
35-4 (5 sec hold) F
35-5 (5 sec hold) F

Machine Flys - 2 double drop set
2 and one half rep method
100-8
85-6
70-4

70-6
55-4
40-6

Close Grip Bench Press w/ EZ Curl Bar
30-12
40-10
45-6 F
45-5 F

Overhead Rope Extensions SS w/ Dips
80-10 / 5 dips (assisted 50lbs)
80-6 / 3 dips (assisted 50lbs)
60-8 / 5 dips (assisted 70lbs)
60-8 / 3 dips (assisted 70lbs)

Standing French Presses
35-8 F
30-7 F
25-6 F
20-7 F

[Squirrel950]

Wednesday June 9th

Back & Biceps

Assisted Pull-Ups (50lbs)
Close-Grip Palms In - 10
Close-Grip Palms Out - 5
Wide Grip - 4

Assisted Pull-Ups (60lbs)
Close-Grip Palms In - 8
Close-Grip Palms Out - 4
Wide Grip - 2

Assisted Pull-Ups (70lbs)
Close-Grip Palms In - 6
Close-Grip Palms Out - 3
Wide Grip - 2

Rocky Pulldowns
70-14 (7 each)
85-8 (4 each)
70-10 (5 each)
85-4 (2 each)

Row Machine
120-12
140-8
160-6
180-4

5 dropset Standing Barbbell Curls
35-10
25-6
15-6
5-6
0-8

35-5
25-3
15-4
5-6
0-6

35-4
25-2
15-4
5-6
0-6

35-1
25-3
15-3
5-6
0-6

Standing Dumbbell Curls
15-12
12.5-10
10-8

[Pete914]

[ QUOTE ]
Note: I started putting F's for Failure


[/ QUOTE ]

I wonder what kind of a BALLER came up with that idea.


Hey, I didn't know you started a journal. I shall be by more often, but I can't really go through it right now because I'm busy. We should make your journal our new post***** thread. Ha, just kidding. You're doing a far amount of volume, how are the results so far?

Also, I suggest you keep trying regular pullups from time to time. You'll get better over time, and you can always use the jump-assisted negatives. Need to grow you some lat wings boy, so you can be a flying squirrel.