MontanaVegan Posted December 10, 2006 Share Posted December 10, 2006 (edited) 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, TricepsBB Bench PressBB Incline Bench PressBB Decline Bench PressDB Fly BB Military PressDB Front RaiseDB Lateral RaiseDB Rear Deltoid Row BB Tricep ExtensionDB Tricep Kickback Pull Day : Arms, BackPulldownBB Shrug Deadlift BB Preacher CurlDB Hammer Curl Gripper ExercisesBB Wrist CurlBB Reverse Curl Seated Cable RowDB Bent Over Row Lower Body : Legs, Abs, WaistBB SquatSingle Leg Calf Raise CrunchDB Side Bend Edited December 10, 2006 by MontanaVegan Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 10, 2006 Author Share Posted December 10, 2006 Saturday : Dec 9A very weak push day workout, I only did bench press.But I did go for a nice hike on my favorite trail Sunday : Dec 10 - Pull DayPull downs 140# x 10,10,10BB shrugs 135# x 10,10,10Deadlift 70# x 10,10,10 (I know very light weight)DB Hammer curls 2x30# x 10,10,10BB Preacher curls 70# x 10,10,10Gripper Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 12, 2006 Author Share Posted December 12, 2006 Monday : Dec 11I 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 repsWorking 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. Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 13, 2006 Author Share Posted December 13, 2006 Wednesday : Dec 13 - Push DayI overslept and didn't have much time this morningToday 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#x10BB Bench Press: 185# x8BB Military Press: 70# 10BB Tricep Ext: 70# 6 BB Bench Press: 185# x6BB Military Press: 70# x9BB Tricep Ext: 70# x5 BB Bench Press: 185# x5BB Military Press: 70# x7BB Tricep Ext: 70# x4 I haven't done military presses or tricep extensions in quite a whileI'm amazed at how quickly you lose strenght when you don't work out. Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 14, 2006 Author Share Posted December 14, 2006 Thursday, Dec 14 - Pull Day DB Hammer curls 2x30# x 10,10,10BB Preacher curls 70# x 10,7,7Pull downs 130# x 10,10,10*BB shrugs 155# x 10,10,10*Deadlift 120# x 10,10,10Next time I will add cable rows. *More weight than last workout. Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 16, 2006 Author Share Posted December 16, 2006 Friday, Dec 15 - Off DayI 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# x8,6,5BB Military Press 70# x10,10,10BB Tricep Extension 70# x10,8,6 Crunch 0# x10,10,10DB Side Bend 40# x10,10,10 No leg workout this morning, I'm going to climb my hillSquats 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. Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 17, 2006 Author Share Posted December 17, 2006 Saturday Night, Dec 16th - squatI got 70 reps tonight. Using only the bar as weight - 45#The last 2 were tough, probably didn't have many left in me. Next time I'll go for 80 reps. Tuesday or Wednesday night.My goal is still 100 reps with just the bar. Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 17, 2006 Author Share Posted December 17, 2006 Sunday, Dec 17 - Pull Day Pull Downs: 130# x10,10,10DB Hammer Curl: 2x30# x10,10,10BB Bicep Curl: 70# x10,10,10Deadlift: 120# x10,10,10*BB Shrug: 165# x10,10,10 *More weight than last workout. Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 20, 2006 Author Share Posted December 20, 2006 (edited) Wednesday, Dec 20 - Push Day BB Bench Press 185# x7,6,6BB Military Press 70# x10,10,10BB Tricep Extensions 70# x8,6,7 Very weak day for triceps, next time I'll do triceps before military press.About the same for the others Edited December 22, 2006 by MontanaVegan Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 22, 2006 Author Share Posted December 22, 2006 Wednesday Evening, Dec 20I 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 21Stayed up late Wednesday night so I took today as a rest day. Link to comment Share on other sites More sharing options...
Richard Posted December 22, 2006 Share Posted December 22, 2006 Yo, you got any progress pictures? Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 23, 2006 Author Share Posted December 23, 2006 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 DayDB Hammer Curls 2x30# x10,10,10Pull Downs 130# x10,10,10BB Preacher Curls 70# x10,10,10Shrugs 165# x15,12,12Deadlift 110# x10,10,10 Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 24, 2006 Author Share Posted December 24, 2006 Saturday Evening, Dec 23 Squat Night.My goal tonight was 80 reps with just the 45 pound bar on my shoulders.I made it all the way to 100Now I can start adding weight to the bar. Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 24, 2006 Author Share Posted December 24, 2006 Sunday, Dec 24 - Push Day Bench Press: 185# x6Tricep Ext: 70# x8Military Press: 70# x15 Very weak Bench again today.My bench has been getting worse lately.Maybe last night's 100 rep squat has something to do with it.Anyway, I'll try it again when I get from Mom's for Christmas. Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 27, 2006 Author Share Posted December 27, 2006 Wednesday, Dec 27 - Push Day * Bench Press: 175# x9,7,5 Tricep Ext: 70# x9,8,8Military Press: 70# x12,12,16 *I used less weight today than last timeNot 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. Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 30, 2006 Author Share Posted December 30, 2006 Saturday, Dec 30 - Pull DayDB Hammer Curls 2x30# x10,10,10Pull Downs 130# x10,10,10BB Preacher Curls 70# x10,10,10Shrugs 165# x10,10,10 No Deadlifts this morning, I am going to squat tonight. Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 31, 2006 Author Share Posted December 31, 2006 Saturday, Dec 30 - Evening Workout Squat Night.Tonight I did 50 squats with 55 pounds on my shoulders.I'm not sure how many I had left, quite a few I think.Last workout was 100 reps of 45 pounds.Next time I'll use 65 pounds and go for another 50 reps Link to comment Share on other sites More sharing options...
MontanaVegan Posted December 31, 2006 Author Share Posted December 31, 2006 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 programAfter that, I can't keep up with the reps. I also did military press and tricepsTriceps Ext: 70# x10,10,7* Military Press: 80# x10,11,11 * I added 10 pound to my Military Press workoutI'll keep it at 80# for a few workouts, just add more reps. Link to comment Share on other sites More sharing options...
MontanaVegan Posted January 1, 2007 Author Share Posted January 1, 2007 Monday, Jan 1 Took it easy today only crunches and side bends Crunches 0# x10,10,10DB Side Bends 40# x10,10,10 Link to comment Share on other sites More sharing options...
MontanaVegan Posted January 2, 2007 Author Share Posted January 2, 2007 Monday, Jan 1 - Evening I tried some front squats tonight.http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.htmlI 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. Link to comment Share on other sites More sharing options...
MontanaVegan Posted January 4, 2007 Author Share Posted January 4, 2007 Thursday, Jan 04 - Push Day Today I started the EAS Bench Press Program again. WarmupDB Press 2x20# x10 repsDB Press 2x40# x10 repsBB Press 135# x5 reps Program175# x6185# x5,5195# x2 I was supposed to get 2 sets of 4 reps at 195#But I failed with only 2 on the first setI'm doing less than I could 3 months agoVery discouraging, I wish I could figure it out. Link to comment Share on other sites More sharing options...
MontanaVegan Posted January 6, 2007 Author Share Posted January 6, 2007 Saturday, Jan 6 - Pull DayDB 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 Link to comment Share on other sites More sharing options...
MontanaVegan Posted January 7, 2007 Author Share Posted January 7, 2007 Sunday, Jan 7 - Push Day 2nd workout of the EAS Bench Press Workout Warmup:2x20#DB x102x40#DB x10135#BB x5 Workout:195# x 3,3210# x 2.2230# x 1/2 This one had no chance of going upThe workout called for only 1/2 rep so it's not a failure. BB Shoulder Press 80# x15DB Shoulder Press 2x40# x12,11BB Tricep Ext 70# x8,7,9 Link to comment Share on other sites More sharing options...
rdandrew Posted January 7, 2007 Share Posted January 7, 2007 I mainly recommend front squats. Seem to work better for most people. Check this out for tips/help:http://www.t-nation.com/findArticle.do?article=06-157-training Tip #1 should be useful. Link to comment Share on other sites More sharing options...
MontanaVegan Posted January 8, 2007 Author Share Posted January 8, 2007 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. Link to comment Share on other sites More sharing options...
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