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

[Red XIII]

Man, I woke up today feeling like I got jumped the day before. My chest hurts like hell and my legs are bad enough to where I could barely scale the stairs at church tooday. I've been working out for pain meaning... I do what I think will make me hurt the next day and so far I've been doin pretty good at that. Anydangway, today is back day, one of my least favorite days because with bent over rows, pull ups and DL's I have a hard time feeling any pain in my lats at all. But I'ma go all out and hopefuly wake up tomorow with a sense of painful accomplishment... so I'll get back to ya'll later with my back workout

[Red XIII]

OWWWW I really worked out hard today. I know for a fact that my lower back will be sore tomorow, lats though I'm not so sure.

Warm up: BB rows, 80 x 15

PHASE 1:
Heavy BB Rows (I use the term 'Heavy' relatively here...)
135 x 6
135 x 5
135 x failure (got three and then one with rest pause)

PHASE 2:
Dead Lifts
Warm up with 135 x 15
225 x 10
255 x 10
265 x 15 (8 consecutive, 7 with rest pause)
EDIT: *the max DL number in my sig has GOT to be wrong, so I'ma delete it... I thought it was that high cuz the chart at school said that your DL is supposed to be 90 more pounds than your max squat. So this cant be right.)

PHASE 3:
T-Bar Rows
90 x 10
115 x 8
115 x failure (I didn't count, I was too focused.. I think maybe four though)

PHASE 4:
Pull Up Series
2 Pull ups with 15 sec negative
5 Wide grip Pull ups
5 Regular Pull ups

PHASE 5:
GOOD MORNINGS (AAAH!!)
135 x 6
135 x 6
135 x 6

ouch, that last phase of good mornings hurt like a beyotch! But I have a goal to be able to good morning my body weight so this may help. Anyway, I'ma have to switch traps and chest day 1 around for this week so it'll be chest tomorow not traps!

[Red XIII]

Dude! Yesterday I did the second part of the tricep program and my tri's are freakin killin me today!! I love this program! Anyway, I'ma do some trap work later... plan on usin hang cleans today so I have to carry my weights all the way down stairs and then back up when I'm done oh well. Get back to you later on that workout

[Red XIII]

HOLY HELL TRAPS WAS BRUTAL TODAY!!

Ok, my goal for today was to do 1000 reps for traps/neck and I accomplished this. If my gains are half of the pain then I'll be pretty happy. Ok, so here was the most painful workout I ever put myself through:

PHASE 1(Of many)
Hang Cleans
135x10x3
30

PHASE 2
Shrugs SS Seated DB Shrugs
135 x 15 20's x 25
135 x 13 20's x 27
135 x 12 20's x 28
120 + 30 = 150

PHASE 3
Behind the back Shrugs SS Seated DB Shrugs
135 x 10 20's x 25
135 x 10 20's x 25
135 x 10 20's x 20
100 + 150 = 250

PHASE 4
Reverse Neck Curls SS Neck Curls
25x20 25x20
25x15 25x15
25x15 25x15
100 + 250 = 350

PHASE 5 (The Painful one)
Shrugs SS Behind the Back Shrugs
45 x 40 ss 45 x 40
did that five freakin times!
400 + 350 = 750

PHASE 6 (Almost Done)
100 rep method:
Reverse Neck Curls ss with Neck Curls
200 + 750 = 950

PHASE 7 (Last One!)
shrugs
95 x 50


And that was it... I am in so much pain right now. I think I'ma go take a nap. I have a basketball game later and when I come back from that I'ma feast like royalty dammit!

[Red XIII]

My traps hurt so much right now! I don't think I'll be able to keep my head up tomorow... WOO HOO!!

[Red XIII]

dang... I'm so sore today. I have to do delts later, but I'll have to go a lil easy on em, ****...

[Red XIII]

****, no ones readin this... oh well. I just wanna be able to look back on this in a year and be like "man was I weak" But whatever. Lately I've been lacking motivation due to some stuff going on with friends, but some times lifting is the only thing that can take my mind off this sh!t thats happenin. Anyway, enough of my b!tching... heres my forearm/ bicep (but mainly forearm) work out today, it was very painful, I can barely type this at the moment.

Warm up: bb curls 45x15

PHASE 1:
BB Curl Dropset
100x1
95x2
90x3
85x5
80x7
75x7
60x10
And that was it for biceps, I didn't wanna waste too much time on biceps cuz I think my forearms are kinda lagging.

PHASE 1:
Reverse Wrist Curls SS Wrist Curls
45x10 ss 45x15
50x10 ss 50x15

PHASE 2:
Hammer Curls
30x10
30x8
20x10

PHASE 3:
DB Reverse wrist curls
10'sx30x3

DB Wrist Curls
20'sx20x2
20'sx8 Couldn't get ten on these it hurt so much


On a side note, before I got in the shower today, I thought I looked bigger in the mirror. I have been gettin my diet better and I think I'm finaly gettin noticebly bigger. Thats a good amount of motivation.

[Red XIII]

Sorry I haven't kept this up but my last few workouts were light because I fear I may be overtraining. I have no off days in my split and haven't taken a week off since maybe january.

Yesterday was back day again

PHASE ONE:
Pull Ups
Wide Grip: 6
Chin up (Grip facing towards me): 10
2 sets of negatives: I had my training partner (my dad) push down on my shoulders while I fought to get back up, but he pushed enough to make me go down and not up. I stayed up for a good thirty seconds

PHASE TWO:
BB Rows:
135x10
135x8
135x6
(these went up, woo hoo!)

PHASE THREE:
T-Bar Rows
90x20
90x17
90x10
These felt great and I think these are all PR's for me

PHASE FOUR:
Good Mornings!!
Ok, like I think I said before, my goal is to be able to do my BW before the summer is over, and I did so well yesterday with these that I think I'm going to try my BW next back day
135x10
145x10 PR
155x10 PR


So that was it, my back is getting stronger for sure, and its pretty sore today. I chose not to work traps today because they were a little sore from back day yesterday for some reason. But tomorow is the third week of the 8 weeks to bigger tri's, and I'll be maxing out on bench and hopefuly not failing. [img]/forum/images/graemlins/frown.gif[/img]

[Red XIII]

WOW... I haven't updated this in a while. I changed up my training split BIG time a few days ago. I wrote it down somewhere and I cant remember that well what it is, so here is what I think I made my split to be:
sun CHEST
mon BACK
tues LEGS
wed CHEST
thuBACK
fri CHEST
sat LEGS

ok I know it looks a little weird and your probaly thinking "well what about shoulders/ biceps/ forearms/ or whatever" Well first of all, on some chest days, I do my shoulders, some back days I do my biceps, so on and so forth. But I'm not too particularly worried about anything besides the big three muscle groups, and I'm mainly concernced with strength gains. So heres what I did today:
BENCH PRESS
warm up 115x10
155x5
160x4
165x3
170x2
175xfailure... I actually got three reps.
INCLINE BENCH PRESS
135x10
145x8
155x4, was actually aiming for six here.
FLYES
20x20x2 those are the biggest dumbells I have so yeah...
TRICEP EXTENTIONS
60x12
70x10
75x8

Well, I think I'm getting stronger, cuz when I was looking at what I was aiming to do for bench, I thought there was no way I'd be able to get 175 up more than once, but sure enough I got it up three times, and one partner assisted rep, and he said he didn't really have to help that much. I know the workout didn't have much volume, but I was thrashed pretty good afterwards.

Here is my leg workout from yesterday, this one was particularly painful, and I'm very sore today from it.

SPEED SQUATS
135x8
145x6
155x4
That may not seem like much, but I must say in my defense, I was squatting them pretty fast!
CALF RAISES (Off of the 25's)
135x10x3
BODY WEIGHT CALF RAISES
2 sets of 50
LEG CURLS
60x10
65x8
70x6
LUNGES
115x10x3.... I think these are what killed me, I've actually never done them before. Today my hams and my butt are particularly sore, but my quads aren't *that* sore.

BTW, yesteday was supposed to be chest day, today was supposed to be legs, but I had to switch em, just so theres no confusion.

[Red XIII]

Ok, yesterday was another chest day. I was FINALY able to do my one rep max which I was quite proud of (205). But afterwards this is what I did for chest:

FLAT BENCH
160x5
165x5
170x5
When I wrote this down, I really thought I wouldn't be able to get it, but I suprised myself and was able to do it. Same thing on the next set:
INCLINE BENCH
145x8
150x6
155x4
160x2
165xfailure, which I got to three reps!
This is probably my best chest workout ever. When I saw this workout after I had wrote it down, I was afraid I wouldn't be able to do it, but I was actually able to, so I am very pleased with my performance yesterday.