I cant think of a title... Red's journal

[Red XIII]

Ok, I think I'll start a journal to keep track of my progress. Ok, now for the maxes on my sig, they may be a bit off except for the bench. This is because I have no more than 300 pounds, the squat max is based on a 1rm calculator I found and the DL max is based on the charts at my school, though they may be a few off, I'm not sure. So since I'm not sure I'll say that squat: 300 x 8 and DL 300 x 11 or 12 does anyone know if thats close to what my sig says?


Ok, enough about that... my split is pretty loose really, I don't follow it exactly mainly cuz I'm so busy but heres an idea:
Monday: Traps
Tuesday: Chest/ tricep
Wednesday: Shoulders
Thursday: Bicep/ forearm
Friday: Legs
Saturday: Chest again.. will explain
Sunday: Back

ok, the reason I have chest twice a week is because me and my friend made a bet. For every pound less than 215 I can bench, I owe him ten dollars, but for every pound over, he owes me ten dollars... and this bet ends when school starts in about a month and a half

so today was traps day.. I just came back from being sick so its not as intense as I usually do.. anyways here it is... please don't judge me off this one, lol:

Warm up: 20 db shrugs w/ 20 lbs (my heaviest dumbels, sadly, though I can put all the weight on one and make it forty!)

PHASE ONE:
BB Shrugs SS w 1 1/2 DB Shrugs
set one: 135x10 20's x 15
set two: 145x10 20's x 15
set three: 155x10 20's x 15

PHASE TWO:
Behind the back shrugs SS with Hise Breathing Shrugs
135 x 10 145 x 10
145 x 10 155 x 10
155 x 10 155 x failure ( I think I got like twenty)

100 REP METHOD:
Hang cleans w/ bar... not much burn at first or at last really... just my arms got tired, oh well, live and learn.

PHASE THREE
Reverse Neck Curls
25 x 10
35 x 10
This is the first time I've done these and lemme tell ya.. they hurt!

PHASE FOUR
Static Neck curl
45 x 30 secs
45 x 60 secs
45 x failure.. I don't know how long this was.. wasn't more than thirty though [img]/forum/images/graemlins/crazy.gif[/img]


Ok so thats it... Like I said, this was my first day back and I will up the intensity tomorow so any comments are welcome. Sorry for the crappy workout, lol.

[Red XIII]

Whew, I started the 8 weeks to bigger triceps program yesterday and I am definately feelin it today, great program, lol


Well, I'ma do my shoulders later today, I'll post in there then, see yall..

[Red XIII]

Ok, yesternight was shoulder day one of my favorite days although..
I AM EXTREMELY EMBARASSED TO POST THIS WORK OUT because my shoulders are very weak... I mean, I can barely millitary press 155 once, I feel very week and embarassed, but here is my workout anyway:

Warm up:
Behind the Back presses with bar, 15 times.

PHASE ONE:
Behind the back presses
Set 1: 95 x 10
Set 2: 95 x 10
Set 3: 95 x failure (got eight)

BREAK:
Cuban Rotation:
2 sets of the bar with ten reps

PHASE TWO:
Military press SS with slow DB laterals (4 second peak, 10 second negative)
Set 1: 135 x 1 SS 10's x 10
Set 2: 135 x 1 SS 10's x 10
Set 3: 135 x 3* SS 10's x 10 + 30 sec static hold
*Got a rush of adrenaline due to my music, so I was able to do a couple more, lol. (Disturbed - Meaning of Life)

PHASE THREE:
BB Rows SS Plate Raises (35, pathetic.. I know)
95 x 10 SS 35 x 7*
95 x 10 SS 35 x 10
95 x 10 SS 35 x 10
*had to stop at seven because I lowered the weight too fast and right into my nuts [img]/forum/images/graemlins/crazy.gif[/img]

And that was it.. I know, the weights are little but like I said I'm weak but I love shoulder day! come to think of it, this was kinda weak workout altogether at first read but trust me, I had to fight for a lot of those reps....

Oh well, today is Bicep/Forearm day, so maybe I'll post that later today

[pal]

Looking good, those are awesome lifts for 15 man! So your working chest twice a week because your looking to get it stronger?

[whm10]

Good luck, man. I would combine back and trap day if I were you. That would give you an off day, which I think would help...I'll try to follow along in your journal.

[Red XIII]

OWWWWCH... Today was forearm/bicep day... it was so hard I think I may have teared up a little.

Oh, and thanks you two for replying! Yeah, I wanna get that chest stronger and hopefuly make a few bucks, lol. And I'm not going to combine back and traps cuz I want my traps to be huge!! lol, I just like the look of those big traps!

Anyway... please don't laugh at the weights for my curls, they might not be much to your standards but it hurt so much I wanted to cry!!!
Ok, enough of that:

Warm Up: BB Curl for 15 reps

PHASE ONE:
DB Preacher Curls with 4 sec negatives
20 x 10
20 x 11
20 x failure (I got to 14 on my right and 16 on my left)

PHASE TWO:
THE TRISET!! (This was one of the most painful workouts I've ever gone through)
Heavy BB Curls
Wrist Curls
Hammer Curls
This is all with no rest time between those... my arms felt like rocks after these... muy duelo!
BB CURLS WCURLS HCURLS
95x3 95x10 30's x 6 (Wanted ten but couldn't get it)
80x6 80x10 30's x 4
80x5 80x7 30's x 2 I over estimated the HCurl weight... oh well

PHASE THREE: BURNOUTS
Reverse Curl with bar till failure 23
BB Curl with bar till failure 16
Static Gripping with 135 till failure 33 seconds


So, though I may not be that strong.. In my opinion I am intense and I hope this is good enough to grow!

[CoLDTuRKeY]

Intensity is what it's all about. You won't make gains without it.

[Red XIII]

Ah crap.. today is leg day and I'm really tired from gettin up early for drivers ed. Oh well, I want big legs and I know I need squats to get them so I'll just suck it up and do it. I have to wait till about 9 30 ish though... oh well

[Red XIII]

Ok, yesterday was leg day and I am definately sore today even though I didn't work as hard as I usualy do on leg day.
Ok, anyway:

Warm Up: Squat 185 x 15

PHASE ONE:
Squats followed by Intense stretching
225 x 10
265 x 8
255 x 8
245 x 8

PHASE TWO:
Leg Curls SS w/ SLDL's
60 x 10 ss 205 x 4
65 x 10 ss 205 x 4
70 x 10 ss 205 x failure (got to 2)

PHASE THREE:
Leg Extentions
100 x 15
105 x 13
115 x 10


And that was that... really not as good as I usualy do but those first squats really hurt so thats why I was not that intense. Oh well... today is chest day number two so I'll see you all then.

[Red XIII]

Ok, today was chest day and I just got done with it and my shake. So hears what I did:

Warm up: BB Bench 135 x 10 and 10 pushups

PHASE ONE:
Flat Bench
Max out... failure
185 x 1
155 x 7
155 x 7
155 (really slow negatives) x 4

PHASE TWO:
Incline Bench
135 x 10
135 x 10
135 x failure (got to 6)

PHASE THREE
Flat BB Bench Press 100 rep method
100 pounds done in sets of ten with twenty seconds rest in between



Ok, so maybe I don't have a great chest routine, but I don't have the best equipment for it so I made use with what I had.