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Montana Workout Log v2


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I've been lazy in working out for over a month, time to get at it again.

This time around more compound exercises and less isolated.

I will also be adding squats and deadlifts. I rarely did them before.

 

I'm still using the same bench at home, no gym membership yet.

As always, advice is appreciated.

 

http://www.huetheronline.org/vbb/396.jpg

 

Three day rotation with rest days randomly thrown in.

 

Push Day : Chest, Shoulders, Triceps

BB Bench Press

BB Incline Bench Press

BB Decline Bench Press

DB Fly

 

BB Military Press

DB Front Raise

DB Lateral Raise

DB Rear Deltoid Row

 

BB Tricep Extension

DB Tricep Kickback

 

 

Pull Day : Arms, Back

Pulldown

BB Shrug

 

Deadlift

 

BB Preacher Curl

DB Hammer Curl

 

Gripper Exercises

BB Wrist Curl

BB Reverse Curl

 

Seated Cable Row

DB Bent Over Row

 

Lower Body : Legs, Abs, Waist

BB Squat

Single Leg Calf Raise

 

Crunch

DB Side Bend

Edited by MontanaVegan
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Monday : Dec 11

I was going to use today as a rest day.

But I just started squatting last week and really wanted to squat again.

 

60 reps with just the 45# bar. This workout wasn't to failure.

My first squat workout was 52 reps and bigtime failure.

My goal is 100 reps.

Then I'll start adding weight and do fewer reps

Working my way down to where I can only do 50 reps

 

I don't have a squat rack so have no way of safely doing heavy weights.

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Wednesday : Dec 13 - Push Day

I overslept and didn't have much time this morning

Today I rotated through each exercise with almost no rest.

It shows as my reps kept dropping

 

Warmup on Bench Press: 40#x10, 80#x10, 135#x10

BB Bench Press: 185# x8

BB Military Press: 70# 10

BB Tricep Ext: 70# 6

 

BB Bench Press: 185# x6

BB Military Press: 70# x9

BB Tricep Ext: 70# x5

 

BB Bench Press: 185# x5

BB Military Press: 70# x7

BB Tricep Ext: 70# x4

 

I haven't done military presses or tricep extensions in quite a while

I'm amazed at how quickly you lose strenght when you don't work out.

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Friday, Dec 15 - Off Day

I was still a little sore from exercises that I haven't done in a while.

 

Saturday, Dec 16 - Push Day and Lower Body Day

 

BB Bench Press 185# x8,6,5

BB Military Press 70# x10,10,10

BB Tricep Extension 70# x10,8,6

 

Crunch 0# x10,10,10

DB Side Bend 40# x10,10,10

 

No leg workout this morning, I'm going to climb my hill

Squats tonight, going for 70 reps

 

Now that I'm doing Military Presses and Triceps again, my bench is dropping.

I suppose that's a good thing, working the supporting muscles a little harder.

My benching did hit a flat spot a while ago.

Eventually this should help my bench numbers.

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Wednesday Evening, Dec 20

I started to squat tonight.

I found out my legs were sore and didn't know it until I squated.

I did ten squats and figured I needed more time to recover.

So I'll try them Friday night.

Going for 80 reps with just the 45# bar.

 

Thursday, Dec 21

Stayed up late Wednesday night so I took today as a rest day.

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Yo, you got any progress pictures?

I don't have any progress pictures yet.

I can see and feel a little improvement, but nothing major.

 

Saturday, Dec 23 - Pull Day

DB Hammer Curls 2x30# x10,10,10

Pull Downs 130# x10,10,10

BB Preacher Curls 70# x10,10,10

Shrugs 165# x15,12,12

Deadlift 110# x10,10,10

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Wednesday, Dec 27 - Push Day

 

* Bench Press: 175# x9,7,5

Tricep Ext: 70# x9,8,8

Military Press: 70# x12,12,16

 

*I used less weight today than last time

Not happy with my regression on the bench.

I am happy that the other 2 are improving.

Stronger triceps and shoulders can only help the bench.

Gotta start using more weight on the Military Press.

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Sunday, Dec 31 - Push Day

 

I tried my 1RM on the bench today, only able to get 225 up.

I've been stuck at 225 for a while, even failed at that weight a few times.

Next workout I'll start the EAS program again.

I usually see improvement for about 4 weeks on that program

After that, I can't keep up with the reps.

 

I also did military press and triceps

Triceps Ext: 70# x10,10,7

* Military Press: 80# x10,11,11

 

* I added 10 pound to my Military Press workout

I'll keep it at 80# for a few workouts, just add more reps.

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Monday, Jan 1 - Evening

 

I tried some front squats tonight.

http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html

I only tried 10 since I could still feel it in my legs from Saturday's squats.

Squats with the bar in front seem very awkward.

I can't get my elbows very high without pushing the bar into my throat.

 

I've read that front squats will force you into better form. Any advice from the experts?

I know that sometimes I catch myself leaning forward when doing back squats.

All my weight goes to the front of my feet.

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Thursday, Jan 04 - Push Day

 

Today I started the EAS Bench Press Program again.

 

Warmup

DB Press 2x20# x10 reps

DB Press 2x40# x10 reps

BB Press 135# x5 reps

 

Program

175# x6

185# x5,5

195# x2

 

I was supposed to get 2 sets of 4 reps at 195#

But I failed with only 2 on the first set

I'm doing less than I could 3 months ago

Very discouraging, I wish I could figure it out.

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Saturday, Jan 6 - Pull Day

DB Preacher Curls 2x35#

Pull Downs 130#

DB Hammer Curls 2x30#

Shrugs 165#

 

I quit using my EZ curl bar for Preacher Curls and switched to DumbBells.

I could really feel it using some different muscles in my forearms.

 

Tonight is squat night. I'm going to start trying more front squats

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Thanks Ryan, I haven't seen that article.

Everything I've been reading makes me believe front squats are best.

They almost force you into better form.

I catch myself leaning forward sometimes when I squat with the bar on my back.

Front squats are just a little awkward when beginning.

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