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Armored Underdog
01-09-2011, 05:12 PM
I am starting a new journal. I am planning to keep up with this journal.
this is how my lifting will be

Friday and sundays- back/triceps/shoulders
saturday and monday - chest/upper legs/biceps
wednesdays- forearms/grip/calves/abs

this is the best schedule I can come up with for now with the way my work is.

UD

Armored Underdog
01-09-2011, 06:04 PM
January 3rd

Deadlift
135 x 10
255 x 7
305 x 7
355 x 1
405 x 1

Barbell shrugs supersetted with behind the back barbell shrugs
135 x 15 x 3

Straight bar front raise supersetted with behind the back press
40 x 7
50 x 7 x 2

DB rows
70 x 7
90 x 7
70 x 7

Reverse pec dec
90 x 7
110 x 7
130 x 7

Underhand Pushdowns supersetted with regular pushdowns
80 x 7
110 x 7
140 x 7

kickback
30 x 7 x 3

Neutral grip lateral pulldowns
90 x 7
150 x 7 x 2

Armored Underdog
01-09-2011, 06:12 PM
January 5th

cable crunch supersetted with hanging leg raise
80 x 20
100 x 20
110 x 20
leg raises
12 reps a set

hyperextentions
25lb x 10 x 3

Rack pull
315 x 7 x 2
495 Attempt
405 x 1

overhead squat
95 x 3

behind the back wrist curls
145 x 20
195 x 15
245 x 3
195 x 10

Around the world flyes supersetted with external rotations
15 x 7 x 3

triset
Good mornings/ lateral raise thumbs down/reverse curls
40 x 7 x 3/ 15 x 7 x 3/ 40 x 7 x 3

Angled leg press Calf raises
270 x 20
360 x 20
450 x 20

Angled leg press
450 x 7

Armored Underdog
01-09-2011, 06:18 PM
January 7th

Flat bench pullover
40 x 7
50 x 7 x 2

Skullcrushers
50 x 7
60 x 7
70 x 7

seated Overhead press
95 x 7 x 2
115 x 7

Bentover bb row
135 x 7
155 x 7
205 x 7

widegrip upright row
95 x 7
115 x 7
135 x 7

Deadlift
275 x 7

Pushdowns
90 x 7
120 x 7
200 x 7

cable overhead extentions
80 x 7
110 x 7
130 x 7

Cable row Used the D-clips
195 x 7 x 3

Cable bent over lateral raises
50 x 7
30 x 7 x 2

Armored Underdog
01-09-2011, 06:27 PM
January 9th
For legs, I am trying not to work them too much, I use my legs alot for work and don't want to become incapacitated for work.

Squats
45 x 10
275 x 7
315 x 7
365 x 1

Smith bench (I have no spotter, and I am trying to get back confidence on the flat bench)
215 x 7

Incline DB press
50 x 7
60 x 7
70 x 7

Preacher curl 21's supersetted / hammer curl bar(?)
first- regular preacher curl 40 x 7
50 x 2 / 20(+bar) x 7 x 2
60 / 30(+bar) x 7

Leg curls
180 x 10
225 x 7 x 2

Cable Xover
50 x 7
60 x 7
70 x 7

Reverse concentration curl
15 x 10
20 x 10
25 x 10

daft205
01-09-2011, 06:30 PM
Hey brotha, puttin up some solid numbers.... I'll follow along. You got kinda of an erratic schecdule, but can i relate. I one thing I don't understand- it looks like your still getting 5 days a week in, so why not train with a more traditional split?

Armored Underdog
01-09-2011, 07:03 PM
I have tried traditional splits. I seem to get bored with it only because I train solo. Would probably have interest in a traditional split if I had a training partner. Where I live, and hectic time of the day that I get into the gym, finding a steady training partner would be tough.
With something like this, it keeps my interest. I start to think and plan constantly this way through out my day. I only stay 45 min to an hour in the gym. my rest periods are roughly just enough to change weight and take a small drink of water.

daft205
01-09-2011, 11:09 PM
I have tried traditional splits. I seem to get bored with it only because I train solo. Would probably have interest in a traditional split if I had a training partner. Where I live, and hectic time of the day that I get into the gym, finding a steady training partner would be tough.
With something like this, it keeps my interest. I start to think and plan constantly this way through out my day. I only stay 45 min to an hour in the gym. my rest periods are roughly just enough to change weight and take a small drink of water.

Right on. Whatever works for you, ya know. I feel ya on the short rest sessions, I do the same thing( except when doing heavy sets of squats/deads).

Armored Underdog
01-12-2011, 02:57 PM
January 12th

Light work

tri-set
around the world flyes/external rotation/lat raise thumbs down
15 x 7 x 3

Hyperextention
25 lbs x 15 x 12 x 10

superset Good morning/overhead squat
40 x 7 x 3

angle leg press calf raises
360 x 20
450 x 20 x 2

superset - behind the back - wrist curls/shrugs
135 x 20 x 2
155 x 20

Hip abductor machines (both)
60 x 20
50 x 20 x 2

superset rope crunches/hanging knee raises all done while doing "vacuum"
110 x 20/HKR 10
130 x 20/HKR 10
150 x 20/HKR 10

Superset hercules hold/crucifix
200/20 x 2

Armored Underdog
01-14-2011, 06:44 PM
january 14th

Deadlift
140 x 10
260 x 7
310 x 7
360 x 1
410 x 1
430 x attempt. Got it to right under my knees. I didn't see it as a failure either.

Bent over barbell rows with hooks
140 x 7
160 x 7
210 x 7

Lat Pulldown Neutral grip
165 x 7
180 x 7
195 x 7

straight bar front raise supersetted with behind the neck presses
50 x 7 x 2
60 x 7

incline skull crushers
50 x 10
70 x 7
90 x 7

Underhanded pulldowns
120 x 7
140 x 7
160 x 7

and as I sit here, I feel huge.....

I need to get a hold of a post workout supplement....

daft205
01-16-2011, 02:04 PM
january 14th

Deadlift
140 x 10
260 x 7
310 x 7
360 x 1
410 x 1
430 x attempt. Got it to right under my knees. I didn't see it as a failure either.

Bent over barbell rows with hooks
140 x 7
160 x 7
210 x 7

Lat Pulldown Neutral grip
165 x 7
180 x 7
195 x 7

straight bar front raise supersetted with behind the neck presses
50 x 7 x 2
60 x 7

incline skull crushers
50 x 10
70 x 7
90 x 7

Underhanded pulldowns
120 x 7
140 x 7
160 x 7

and as I sit here, I feel huge.....

I need to get a hold of a post workout supplement....

For the post workout nutrition you should check out Onslaught, by brutal alchemy. It's what I use. It's s complete, all in one post shake- whey, creatine, malto, cinnamon(gda), glutamine, and a host of other goodies- plus it's taste really good.

daft205
01-16-2011, 02:07 PM
Great job on the deads, btw, some solid numbers here. Keep killing that shit my man!

Armored Underdog
01-17-2011, 05:13 PM
ok, have to catch up on journal...
January 15th

Smith flat bench
230 x 7 x 3

Incline DB press
55 x 7
65 x 7
75 x 7

Incline facedown spider curls
30 x 7
50 x 7
60 x 7

reverse concentration curls
20 x 10
25 x 10
30 x 10

cable crossovers
50 x 7
70 x 7
80 x 7

Zercher squats
135 x 7
155 x 7
175 x 7

Leg curls
195 x 7
180 x 7 x 2

Armored Underdog
01-17-2011, 05:27 PM
january 16th

seated overhead press
100 x 7 x 2
120 x 7

wide grip upright rows
100 x 7
120 x 7
140 x 7

Rack pull (set to knee level)
315 x 7 x 2
435 x 1 Couldn't hold the bar, went and got my hooks, because I wanted MORE
435 x 3 (hooked)

Wrist curls
135 x 25

shrugs
135 x 20

Seated straight bar extensions
40 x 7
50 x 7
70 x 7

Pushdowns
100 x 7
150 x 7
200 x 7

Reverse pec dec
100 x 7
120 x 7
140 x 7

Seated Cable row Underhanded
160 x 7
210 x 7 x 2

Lat pulldown station where uses the free weight plates ( found a liking to it upon the first time using it, used hooks, didn't really pull it all the way down more like a 1/2 to 1/4 rep, but I am trying to obtain my goal of doing one bodyweight pullup )
260 x 7
220 x 7
130 x 7 (barely full reps, didn't expect it to be to tough after the first 2 sets)

Standing Calf raises
165 x 20

Armored Underdog
01-17-2011, 05:36 PM
January 17th

Incline smith machine
155 x 7
175 x 7
195 x 7

Flat DB presses
55 x 7
60 x 7
65 x 7

Flat DB flyes
25 x 7 x 3

Preacher curls
40 x 10

Preacher 21's
50 x 1
60 x 2

hammer curl bar
20 x 7
30 x 7 x 2

Standing calf raises
210 x 10

leg extensions
150 x 7 x 3

Romanian deadlifts (the other lifts were between sets)
135 x 7 (Shrugs 135 x 15)\
155 x 7 (Behind the back wrist curls 155 x 12)
155 x 7

Armored Underdog
01-17-2011, 05:42 PM
It looks like a huge possibility that I MIGHT be going to Las Vegas in september for The mr olypmia contest....

I am starting to like certain exercises... will post them at a later date and want opinions on them.

It would be nice to find a training partner for some lifts, but I know that that is not really possible at this point in time.

And I really like this lifting 4 days in a row and taking a day off and then doing "light work" on wednesdays and then another day off to start the four day lifting. I am limiting the amount of sets/exercises/reps because of the limiting factors of my job, the amount of rest between groups, other wise I would stay in the gym for hours and hours on end, which I can't do. I can also feel some of my clothing becoming tight again, like sleeves and the shirts are becoming what seems shorter... .

Armored Underdog
01-23-2011, 04:16 PM
January 21

Deadlift
145 x 10
265 x 7
315 x 7
365 x 1
415 x 1

straight bar front raise super set with behind head press
80 x 7
70 x 7 x 2

Wide grip behind the head lat pulldown
135 x 7
150 x 7
165 x 7

incline skull crusher
60 x 7
70 x 7
80 x 7

vbar pushdown
140 x 7
180 x 7
200 x 7

tbar row
135 x 7
160 x 7
185 x 7

cut short a bit but still felt good

Armored Underdog
01-23-2011, 04:24 PM
january 22

Gym was packed, so I made the best of it

bench press
135 x 10 x 3

incline spider curls
30 x 10
50 x 10
30 x 10

incline dumb bell press
60 x 7
65 x 7
70 x 7

preacher bench ezbar 21's curl
50 x 1
60 x 1

leg curls
120 x 10
180 x 10 x 2

standing calf raises
180 x 20 x 2

back squat
135 x 10

zercher squat
135 x 7 x 3

cable xover
60 x 7 x 3

behind head cable curls
50 x 10
70 x 10
70 x 7

Armored Underdog
01-23-2011, 04:39 PM
january 23

I think I went a little far.. but loved it

Lat pulldown
185 x 7 x 3

wide grip up right rows
95 x 7 x 2
105 x 7

Tri set
skull crushers/close grip bench press/concentration curls
50 x 7
60 x 7 x 2

reverse pec dec
120 x 7
140 x 7 x 2

giant set but did different weights on the third set
barbell row/rack pull/shrugs/wrist curls
135 x 7 / x 7 / x 20 / x 20
155 x 7 / x 7 / x 20 / x 12
205 x 7 / / x 12 /
365 / x 7 / /
135 / / / x 20

Pushdowns super set with straight arm pulldown
100 x 7
130 x 7
160 x 7

Seated military press
95 x 7 x 3

Incline pullover
40 x 7 x 3

triset all done in one motion
Dumbbell
hammer curl/press/tricep extention
20lb x 12 x 8 x 10 done as rest pause

Mr.Bones
01-23-2011, 10:08 PM
Good lifting bro.

Armored Underdog
01-24-2011, 04:31 PM
Good lifting bro.
Thank you

january 24th

today I did more straight same weight sets. wanted to take it easy....

Incline DB press
60 x 15 x 10 x 8

Incline DB flys
25 x 12 x 3

Flat DB press
55 x 10 x 2
55 x 8

Squats
225 x 10 x 3

Romanian deadlifts
135 x 10 x 3

Clean and press
135 x 3

Hip Abductor machines (inside and out)
60 x 20
80 x 20 x 2

Flat bench DB flys
20 x 10 x 3

Donkey calf raises
220 x 30

triset
seated DB hammer curl/military press/tricep extension
20 x 10

I have come to the conclusion, that I like the gym too much, would like to work out 7 days a week, but that would be more damaging then good.

Told the Wife that if I won the lottery, I am going to own a gym...

Armored Underdog
01-30-2011, 07:51 AM
changed up the rep count a bit...
January 28

deadlift
100 x 7
135 x 10
235 x 15
235 x 10

Zercher squats
135 x 10 x 3

clean and press
135 x 5 (beat previous by 2)

front raise super set with behind the head press
50 x 10
50 x 8
50 x 6

wide grip pulldown
50 x 10 (warm up)
wide grip pull down superset with behind head pull down
100 x 10 / x 8 (x 2)
100 x 8 / x 6 (x 2)

face down incline bench lat raise
20 x 10 x 3

incline skull crushers
30 x 10
60 x 15 x 2

Pushdowns
35 x 20 x 10 x 8

straight arm pushdowns
35 x 10 x 5 x 4

Armored Underdog
01-30-2011, 08:02 AM
january 29th

squat
135 x 15
235 x 15
235 x 10

smith flat bench
45 x 20 (bar)
225 x 8
225 x 8
225 x 6

preacher curl 21s
50 x 3

incline DB press super set with flys
50 x 12 / 15 x 12
50 x 15 / 15 x 15
50 x 15 / 15 x 15

incline hammer curls
15 x 10 x 2

incline face down spider reverse curls
40 x 12 x 3

Romanian dumb bell deadlift
60 x 10

donkey calf raises
240 x 20 x 3

hip abducter inside and out
70 x 30

Armored Underdog
02-01-2011, 07:41 PM
January 31

Bent over BB rows
155 x 7
175 x 7
195 x 7

clean and press
135 x 7 (2 more then previous)

deadlift
305 x 7 x 2

zercher squat
135 x 10 x 3

seated DB overhead press palms like log press
40 x 10 x 3

seated hammer curls
40 x 8 x 3

DB shrugs
60 x 20 x 2

incline skull crusher
60 x 10 x 3

flat bench db press
55 x 10 x 3

I did only half hour in the gym full body, and was having the most craptacular day ever. So half hour was all I was able to afford, so I made the best of it.

Not disappointed in this workout either.

A dude couldn't figure out how he knew me until he saw me do the zercher squats. apparently I am the only person who does them. I love them, I would like to go heavier on them but Climbing in and out of a truck all day doesn't help all that.

Armored Underdog
02-01-2011, 07:43 PM
I noticed that I don't have my eyes open when I do my lifts, and when I do work out I noticed that I don't wrap my fingers around the bar for most lifts.

Armored Underdog
02-13-2011, 08:10 PM
Time to update.. yeesh...

Febuary 4th

Deadlift
255 x 7
305 x 7
375 x 3
425 x 3 attempts

shrugs
255 x 20

clean and press
135 x 6 (on the forth rep I held it up there for a good 20 seconds)

DB row
70 x 10 x 8 x 6

Shoulder press (palms in)
40 x 10 x 8 x 8(final was done rest pause)

Triset
flat skullcrushers/close grip press/curls
60 x 10 x 8
40 x 10

Reverse pec dec
120 x 10 x (8 x 2)

Herc hold
200 x 3 sets of failure

Armored Underdog
02-13-2011, 08:16 PM
febuary 6th

smith bench
235 x 4 x 3

incline DB press super set with flys
50 x 10 x 2/20 x 10 x 2
50 x 12/20 x 12

Hammer curl
20 x 10
50 x 6 x 2
40 x 6

triset
hammer curl/ shoulder press/ tri extension
Drop set
20 x 10
15 x 10
10 x 6
5 x 5

Cable Xover
30 x 20 x 3

high pulley curls
30 x 10 x 3

hip abductors (both)
95 x 15 x 12 x 2

good morning
45 x 15

Armored Underdog
02-13-2011, 08:22 PM
febuary 8th

BB rows
135 x 10
185 x 8 x 2

standing military press
95 x 12
105 x 12
115 x 10

wide grip upright rows super set with behind back wrist curls
95 x 10 x 3/95 x 25 x 3

tricset
Skullcrushers/close grip press/curls
50 x 10
60 x 7 x 2

Underhand seated rows
135 x 10 x 3

Hercules hold
200 x 3 sets of failure

Seated rows palms facing medium grip
150 x 10 x 3

Lat raise thumbs down superset bent over lat raise
15 x 10 x (8 x 2) (both exercises)

DB shrug
60 x 30
65 x 30

Armored Underdog
02-13-2011, 08:25 PM
febuary 10th

Hack squat machine
90 x 15
180 x 10
270 x 4

Romanian Dead lift
185 x 10
235 x 8
235 x 10

standing calf raise
165 x 30 x 2
165 x 15

DB Flat press superset db flys
50 x 10 x 3/20 x 10 x 3

21s
50 x 2
70 x 1

Low cable Xover
40 x 10 x 3

Hammer smith decline press machine
45 x 12 x 3

Armored Underdog
02-13-2011, 08:32 PM
febuary 12

Seated DB press hands palms facing in
55 x 10
50 x 10 x 2

behind head pulldowns
135 x 15 x 3 (last set last 5 reps were rest paused)

ezbar front raise supersetted with behind the head press
rest between sets was 40 count
40 x 7 x 7 (yes, pretty much FST 7)

Straight arm pulldowns
90 x 20
130 x 15 x 2

Pressdowns
drop set
130 x 10
100 x 10
70 x 10
40 x 20

Underhand pressdowns
drop set
130 x 10
100 x 10
70 x 10
40 x 20

behind the back wrist curls superset with behind back shrugs
135 x 30
135 x 20 x 2

triset
hammer curl/shoulder press/tricep extention
15 x 12
20 x 10
15 x 10

Armored Underdog
02-13-2011, 08:35 PM
I am starting to see some real growth in my arms. Some of my chest has changed not much, but to me noticeable. My triceps are hurting, but not enough to stop me from going.

I have 2 months left til Bev Francis Power House Gym... and it is coming all together so far.

Missed my chance to meet with Victor Martinez at Muscle Maker Grill in Bayville, NJ. I am hoping to meet him at the Olympia.

Underdog

Armored Underdog
02-17-2011, 07:17 PM
February 14

Squat
135 x 10
225 x 8 x 2

Deadlift
135 x 10
225 x 8 x 2

Standing Calf Raise
180 x 15 x 3

incline DB press super set with incline flys
55 x 10/25 x 10
55 x 12/25 x 12
55 x 10/25 x 10

Giant set
Leg extension/leg curls/ham abductor inside/ham abductor outside
90 x 15 x 2

Donkey calf raise
320 x 15 x 3

Preacher bench 21's (becoming a favorite)
60 x 3

High pulley cable Xover
35 x 20 x 3

Armored Underdog
02-17-2011, 07:22 PM
february 16th

Bent over Barbell row
145 x 10
195 x 8 x 2

Shrugs
195 x 20 x 3

seated military press
100 x 10
105 x 10
110 x 10

seated underhand row(done in run the rack style)
135 x 12
150 x 12
165 x 10

triset
incline skull crusher/underhand press/curl (ezbar)
60 x 10
70 x 8 x 2

thumbs down lateral raise super set with face down incline bench lat raise
20 x 10
20 x 8 x 2

Here is something I tried, and liked

Using the trap bar
bent over row super set with upright row
95 x 10 x 3/95 x 7 x 3

Armored Underdog
02-18-2011, 06:30 PM
had a training partner today.. was nice

February 18th

Zercher squats
165 x 10
245 x 10 x 8

Romanian Dead lift
165 x 10 x 8
245 x 8

Flat DB press Super set with flat DB flys
60 x 10/25 x 10
70 x 8/25 x 8
80 x 7/25 x 7

Preacher 21's
55 x 1
65 x 1

preacher curls
75 x 8

Low Cable Xover
50 x 8 x 3

hercules hold
200 x 2