It’s been a while (part 2)
To continue with my logs, this is from tuesday until today (thursday). Didn’t get to the gym on monday because i had my first day of work as a security guard. So I started the split on tuesday, continueing my messed up split, which is reaking havoc on me, because i usually can tell what day of the week it is by what gym day it is, but when the split is changed, im at a loss. Tuesday’s chest and abs routine was completely different from andthing ive ever felt, because of one reason, which is that I started with decline bench press. Continueing with the focus on the lower-to-middle chest, I followed up with chest dips, flat DB press and cable crosovers. For abs, I just did weighted decline crunches, which was enough to take everything out of them. Wednesday, instead of legs, I did BACK. Finally, I got to do deadlifts once again!!! Although, since it’s been so long since I’ve done deadlifts, they felt wierd again, but no matter, I pressed on. Switched BB shrugs for DB shrugs, to find that the 125s feel a lot lighter than before, which gave my confidence a good boost. I took some tips from Phil Heath as illustrated in this month’s Muscle & Fitness - meaning I used the rope attachment for the seated cable rows, and it worked like a charm. I wanted to try shrugs using the seated row machine, hoping it would work my middle traps, however i was disappointed, due to the fact that the seated row machine is one of those machines that doesnt reach full tension until about 8 inches into the range of motion, which made it useless for my purposes, so i abandonned that exercise. Finished off with reverse grip pulldowns, and one set of overhand pulldowns. For the rest of that day, my back was so well pumped I had that look like i was carrying bags of luggage, and that makes me feel good, as i can see more and more that my back is getting nice and wider. Today, as it usually would be in my split, I did shoulders. And they are in much need of being done, since they seem to be the group skipped the most AND their my lagging muscle group (mainly the middle head - the front delt head is well developed from my previous years of incorrect bench press form). It was a pretty standard shoulder workout, only change was swapping incline DB rear delt with reverse pec deck.
TUESDAY June 12, 2007
Decline Bench
12×135
10×185
8×205
6×225
4×225
Dips
2×8xBW
6xBW -> 4xBW negative
5xBW -> 4xBW negative
Flat DB press
10×70s
7×70s
10×60s
12×50s
Cable crossover
2×12x40s
2×15x30s
Weighted Decline crunches
3 x (10×25 -> 5xBW)
WEDNESDAY June 13, 2007
DEADLIFTS!!!
10×135
5×225
5×275
2×4x315
Reverse grip BB row
4×10x135
DB shrugs
2×12x125s
2×20x80s
Rope cable rows
2×10x85
12×70
15×55
reverse grip pulldowns
3×12x100
12×100
THURSDAY June 14,2007
Smith Behind-neck press
2×10x105
8×125
6×125 -> 3×125 (rest-pause)
Overhead DB press
2×10x50s
10×45s
12×40s
DB upright row
2×12x30s
12×25s
15×20s
Reverse pec deck
2×8s85
10×70
12×55
Seated DB lateral
2 x (10×20s -> 10×10s)
10×15s -> 10×10s
20×10s
