My very own Journal

[Timmah]

Hey folks, thought I'd keep track of thigns on here instead of pencil and paper. More people to hold me accountable and call attention to details!
My current split

Day 1: Chest/Tri/Shoulders
Day 2: Legs/Abs/Forearms
Day 3: Off
Day 4: Back/Post Delts
Day 5: Bieps/Forearms/Abs (They need work)
Day 6: Off
Rinse and Repeat

I try to keep to the above schedule, my days off changing just a little bit do effect it. But I always do it in that order. I never go Legs/Back 2 days in a row. I also try to run about 4-5miles on my days off whenever I get the chance. I'm at about 60-70pct MHR, so its not too intense.

[Timmah]

Biceps and Forearms today. Tried to do explosive movements on everything, and ended up doing a lot of sets. Felt great, and had a GREAT pump in my forearms. Hopefully they'll feel bruised tomorrow

Warmups (I never stretch, just warmup with lightweight)

BB Curl: 10x 45lbs
BB Reverse Curl: 10x45lbs
BB Curl: 10x 65lbs
BB R Curl: 10x 65lbs
BB Curl: 8x 85lbs
BB R Curl: 8x 85lbs
BB Curl: 6x 95lbs (Failure)
BB R Curl: 4x 95lbs (Failure)
*No rest between the 2 diff curls, and about 3min rest between each set of the 2.

Behind the back wrist curls
10x 65lbs
8x 85lbs
8x 95lbs
Then imnediately picked up 100lb dumbells. Held them for 25 seconds before grip failure.

5sets of 5 weighted Close grip chin ups - 35lbs.

5sets of 5x 40lb incline seated wide curls. *Really felt the stretch going out.

Finished off by doing 30lb dumbell Hammer curls till failure explosively as I could, aroud 18'ish, then did reverse barbell curls at 45lbs the same way till failure. Explosive up, taking about 2 seconds to come down.

Overall the best bi/forearms workout I've had in a while. We'll see how I feel tomorrow.
Total of 23ish sets.

[Timmah]

My gym is closing for the weekend so I had to bump up my next workout. I only had 30min to lift due to it closing (I think they're remodelling something this weekend). For the short time I had it was a good workout, definitely felt like I got something accomplished. Tried to focus on the big ones for Chest/Tri/Delts

5 sets of 5 @ 210lbs on Decline Bench
5 sets of 5 @ 35lbs Dumbell Flies
-Did a set of flies directly after a set of bench. 1 min rest, then on to the next set.

5 sets of 5, weighted Dips @ 50lbs

Incline Dumbell BP
8x 70lbs
7x 75lbs
5x 80lbs (Failure)
-1 min between sets

When finished I did 2 miles outside on the track. Took me about 16min. Feel good, and felt like I got omething done even though a short time.

[Timmah]

182 lbs. 14'ish BF
Today was a day off from lifting. Did 5 miles outside around the town though. Took me about 40 minutes. I should have left sooner though, because by the time I was done I could feel the sun draining the energy right out of me.
On another downside I rolled my ankle due to some sidewalk piece shifting me on. Feels sore, but shouldn't effect my workout tomorrow. Hoping it won't anyway.

[Timmah]

Keeping with my lower weights higher volume, today I did legs. It was a great workout, and I had a great pump in my quads. The only downside was that my ankle didn't feel up to working my calves that strenuously.

Squats 1st. I did 3 minutes, 30 seconds of squatting, 30 seconds of rest x 3 (Continuous. I never wracked the weight)

32reps @ 315lbs = 10,080 lbs = 3,360 lbs/min
-Was out of breath BIG TIME afterwords and felt like my heart would explode.

3 dropsets of Leg Extensions starting at 120->100->70lbs. About 14-17rep range.

Finished off with some Hammie Curls. Started with about 65'ish and did 8, immediately bumped it up did 8 more, bump up 8 more, got to about 145'ish before I failed at 6 reps. Then I double dropped it back down forcing out about 6 reps/weight

Couldn't work calves real hard due to my ankle.
Great workout overall though, I still feel the pump in my quads!

[Timmah]

Today was a back day. Finishing up my cycle of high volume I started with Deadlifts. For once, my back got tired before my grip, so my new forearm routines are doing their job. On a side note, my energy was a bit lower. Worked my (!@#$%^&*) off at work until 10pm last night.

Good Mornings 3sets @ 225lbs x 10
Deadlift @ 315lbs x 25 reps in 3min
3 sets of Seated Rows
3 sets of weighted pull ups @ 40 lbs
2 Drop sets of Lat Pull Down

[will-work4andro]

nice deadlifting bro...you said you were from SEMO...which gym do you train at?

[Timmah]

So today some coworkers talked me into going out for pizza with them for lunch. I figured since I hadn't had a cheat day in a while, what the heck, and it definitely showed in my workout.
Was a horrible workout, the only thing good out of it was my behind the back wrist curls.

5 x 5 of 50lbs hammer curls
5 x 5 of 95lbs behind the back wrist curls
5 x 5 of 95lbs barbell curls...

Was completely out of sync so just went to run about 1.5 miles. May try to do something later when I feel better. Cheating isn't worth it!

[Timmah]

Today I had an awesome workout. I had a lot of energy and felt overall bigger and wider than I have in a while.

145 x10 Dec BP
225 x8
245 x5

35 x5 Dumbell Flies
40 x5
45 x3

185 x10 Close Grip BP
205 x6
210 x3

40lbs x12 Weighted Dips
50 x8
55 x5

95lbs x10 Military Press
105 x7
110 x5

Finished off with some Tricep Pulldown w/Rope and some Bent Lateral Raises. I also did 3 sets of Bent Rows since I felt so good and wanted to hit my rear delts

145lbs x12 Barbell Bent Rows
185 x8
205 x4

[spider-man]

yeah dude your a beast too...