vieri1987’s BodyBlog

Alright, marathon is over, holiday overseas over, overeating over. Time to get back in shape, and I am going to do it with the help of Controlled Labs.

Stay tuned.
My split looks like this

Mon: Legs
Tues: Back Triceps
Wed: Chest Biceps
Thurs: Shoulders Abs
Fri: Rest
Sat: Triceps, Chest
Sun: Rest

Of course, there will be cardio in there. On the rest days and when my legs are fresh from leg day

Last week I had a couple workouts, one push one pull, but I didnt post them due to commitments.

I also spent less time in the gym, with shorter rests, and more reps, but overall, the workouts were good.

Today, I hit the lats again, with higher poundages, and slightly more rest, and a bit less reps.

Workout Rating: 10/10

Program:
Weighted ChinUps
BW + 30 (7) x4

Narrow Grip ChinUps
BW (10,10,10)

Barbell Rows
175 (12) x4

Lat Pulldown
125 (15) x3

Barbell Curl
70 (10) x4

One Arm Preacher Curl
25 (12) x3

Lying Cable Curl
45 (12) x1
38.5 (15) x1
33 (20) x1

Reverse Pec Flye
80 (12) x2
60 (15) x2

Workout Rating: 9/10

Yea! Finally nursed my traps and came back to my first pull day after so long. Felt good generally, though my chin ups weakened. Compensated with heavier rows and biceps curl.

Program:
Weighted ChinUps
BW + 25 (8) x4

Narrow Grip ChinUps
BW (9,8,7)

Barbell Rows
155 (12) x4

Lat Pulldown
125 (12) x4

Barbell Curl
65 (10) x4

Concentration Curl
25 (12) x3

Dumbbell hammer curl
30 (10) x3

Reverse Pec Flye
80 (15) x2
100 (10), 60 (10) x1

Wrist Curls to fatigue

Workout Rating: 10/10

Workout Program:
Today’s Workout Rating: 10/10

Saw a hot chick today, helped her find her weight plate she was looking all over the place for (2.5kg haha) when I was squatting, and shared the calf raise machine with her later.

Workout:

Squats
(220) 10 x1
(245) 10, 10, 8 x1

Stiff Legged Deadlifts
(135) x12        x1
(175) x10        x3

HammerStrength Leg Press
(265) x12       x2
(310) x12       x2

Lying Leg Curls
(120) x10        x1
(100) x12      x1
(80)  x15       x1
(60)  x20       x1

Standing Calf Raises
(280) x12      x1
(240) x12      x1
(200) x12      x1
(160, 120) x10    x1 Dropset

Seated Calf Raises
BW +75 (12) x1
Dropset: BW + 75 (10), BW +45 (10) x1

Skipped 1 pull day last wk cos I was nursing my traps. Still a bit weird feeling up there in the traps, but much better.

I did push today, and was very tired, because of my activities earlier in the day.

Bench reached same max weight, but repetitions werent as high as last wk.

Workout Rating: 8.5/10

Program:
Flat Bench Press
135 (10) x1
155 (10,8) x1 each
135 (10) x1

Incline DB Press
55 (10) x4

Hammer Strength Decline Press
90 (12) x3

Upright Row
80 (12) x1
90 (10) x1
100 (10) x1

Hammer Strength Shoulder Press Superset Dumbbell Later Raise
45 (10) / 25 (12) x1
45 (8) / 25 (12) x1 
35 (12) / 25 (12) x1

Triceps Skullcrusher Superset Close Grip Bench
40 (12) / 40 (12) x3

Pec Deck Flye
100 (10) x1
80 (15) x1
60 (20) x1

Smith Machine Behind the back Shrug
90 (15) x3
110 (12) x1

Had a pull workout on Day 16, but sorry didnt post because I was injured… From deadlifts… Was attempting my heaviest lift, and changing grip(staggered grip). pulled my left trapezius.

Anyway was going strong on the deadlifts before I pulled it last set. It affected my pull day. Could not train my back further after deadlifts.. T bar rows, Lat pulldowns hurt when attempted. Could only train biceps…

Anyway Day 18, my traps are feeling better, expect it to fully recover in another 3 days.

Workout rating: 10/10

Again, I tested myself on the bench. More improvement!

Flat Bench Press
135 (10) x2
155 (10) x3
135 (10) x1

Incline DB Press
50 (12) x4

Hammer Strength Shoulder Press Superset DB Lateral Raise
45 (12) / 25 (12) x3
45 (12) / 20 (12) x1

Standing Barbell Military Press
50 (12) x2

Pec Dec Machine Flyes
80 (12) x4

Close Grip Bench
55 (8) x2
45 (12) x1

Triceps Pushdown
45 (15) x2
35 (12) x1
25 (15) x1

Dumbbell Shrugs
85 (12) x4

Workout Rating: 10/10

Yepp! Appropriate rest and recovery really gives you the best out of the previous workout!

Was able to lift much heavier and for more reps than I could for last workout!

Program:
Flat Bench Press
135 (10) x4

Incline DB Press
60 (10); 55 (10); 50 (10); 45 (10)

Dips
BW - 35 (10); BW - 50 (12); BW -65 (12) x1

HammerStrength Shoulder Press
45 (12) x2; (10) x2

Upright Rows
90 (10) x4

Dumbbell Lateral Raises
25 (12) x4

Close Grip Bench Press
50 (15) x3

Barbell Shrugs
135 (15) x1
175 (12) x1
220 (12) x1
265 (10) x1

Workout Rating:8.5/10

Program:

Flat Barbell Bench Press
135 (10,9,8,7)

Incline Dumbbell Press
60 (10,8)
50 (10,10)
40 (12)

HammerStrength Shoulder Press
25 (12) x2
45 (8) x2

Upright Row
70 (12) x1
80 (10) x2
90 (10) x1

Dumbbell Lateral Raise
25 (12) x4

Decline HammerStrength Bench Press

65 (15) x2
100 (12) x1
135 (10) x1

Triceps Extension
25 (12)
20 (12)
15 (15)

Barbell Shrugs
135 (15) x1
200 (12) x1
220 (10) x1
265 (8) x1

Sorry I missed Day 10.. Had a real busy day, and workout wasnt taht great. Had trouble with benching 70kg… like wtf.

 Not one to remember.

On to day 11, pull day, I purposely overloaded myself compared to the last pull day (see day2)…

Program:
Weighted ChinUps
BW + 25 (8) x4 (rest was definitely shorter I know)

Narrow Grip ChinUps
BW (9,9,10)

Barbell Rows
155 (12) x2
175 (10) x2

Lat Pulldown
125 (12) x3

Barbell Curl
65 (10) x4

Dumbbell hammer curl
35 (10) x3

Concentration Curl
25 (12) x3

Reverse Pec Flye
80 (15) x2
100 (10), 60 (10) x1

Wrist Curls to fatigue

Workout Rating: 10/10

Well, all did not go to plan on week 1. I suffered severe DOMS from my leg day. I couldnt walk properly till day 5. My calves were swollen, in fact the left swelled to 17.5 inches, and the right was .5 inches smaller. Couldn’t plantarflex my left at all. Hence I was limping all the way.
But now that the swelling is gone, both are at 17 inches, and what a result! My calves exploded by 1/2 inch!

Supposed to have 2 pull days and 2 push days and 1 leg day in 1 wk, but it all didnt go well, Guess the volume is too great to handle.

I am going to remove leg day from my program. IE, 2 push 2 pulls. On alternate weeks, I will put in the legs, and go 1 push, 1 pull. Not to worry, in my workouts, my legs are still indirectly worked, like today, with deadlifts. and my next push workout, powercleans.

Today’s workout was great. I lifted the heaviest I have ever lifted with deadlifts, and with very good form. I guess all the hams work paid off well. Last time, my hams were not as strong and it took a lot more of my spinae erectors to do the work, which was too much to handle. Now, its perfect form, heavy weights I will subsequently up the weight used in the weeks to come, till I hit 330lbs.

Workout Program:
Deadlifts
220 (10 x1
240 (10) x1
265 (8) x1
285 (8) x1

T-bar Rows (hammerstrength)
90 (12) x4

ChinUps
BW (8) x3

Narrow Grip Lat Pulldown
105 (15) x3

Drag Curls (biceps)
70 (12) x3

Single Arm Preacher Curl
25 (10) x1
20 (12) x2

Lying Cable Curls
35 (20) x1
45 (15) x1
55 (10), 35 (10) x1

Reverse PecDec Flye
80 (20) x15
100 (12), 60 (10) x1

Wrist Curls to fatigue x2