AJ's log

[ajdonutz]

Tonights workout actually went well. It was bis and tris. I supersetted some bi with tri workouts, but I also did not on some so im not gonna,group them like that. Workout-

Bodyweight 241.5

Bicep workouts

Hammer curls
45x10
55x5
45x8

Seated incline dumbbell curl
40x8
40x6
35x7

Ez bar,curl
115x8
115x7
95x10

Tricep workouts

Close grip bench
245x10
275x5
245x12

Skullcrushers
105x12
105x10
105x10

V bar pushdown
100x10
100x12
100x12

Massive pump

 

[RockShawn]

Nothing better than arm pump. I think Arnold was right when he described it like an orgasm.

Stay focused and find your motivation. I was like you described a few nights ago, tonight. Tired, worn out but on made it to the gym. Then every set about the time I wanted to give up, I'd think of Grim and his determination and it helped me push through. I also watched a video with Team Hoyt today, that story pumps me up so much.

No Excuses, Get it done!

 

[ajdonutz]

Last nights workout was chest. Was pretty exhausted, holidays have me working looongshifts almost every day. So it wasn't bad,considering the workload, but the big lifts we're weak and I was down Bodyweight, still eating 4k+ Cals..

Bodyweight 237

Flat bench
385x1 (had to have some help)
355x2
355x1
315x5

Incline bench
275 x2
260x4
245x7
225x9

Decline bench
350x2
335x1
315x4
245x12

Lying,cable Flyes
40x10
30x13
30x12

Flat bench mass burnout
Had a 25 and 7 10s on each side, 5 reps with each 10 down to the 25 and them 30 with the bar. Shit hurt

 

[ajdonutz]

Last nights workout was back, first time ever doing good mornings, hellofa workout.

Bodyweight 237

Goodmornings
185x8
185x8
205x8

2 arm Dumbbell rows
100x8
100x8
95 x8

Wide lat pull down
225x10
255x5
195x12

Neutral pull up
9
8
8

Cable pullovers
90x10
90x10

Still hitting 4-4.5k Cals a day and holding weight. Added in half a gallon of chocolate milk to my daily diet this day, plan to keep getting the same Cals and protein and adding in the half gal choc milk on top without counting in.

 

[ajdonutz]

Shoulders/traps tonight.

Bodyweight 238

Smith machine overhead press
245x5
285x0 (fail, wasn't warmed up properly and was positioned wrong)
245x6
275x2

Dumbbell overhead press
95x6
95x6

2 arm lateral raises
45x10
45 x10
45x12

Rear delt raise
40x12
40x12

Barbell shrug
365x10
455x3

Dumbbell shrug
130x10
140x6

 

[ajdonutz]

Squeezed in a quick Thanksgiving leg workout.

Bodyweight 238.5

Squat
425x3
455x2
405x3

Leg press
585x8
635x5

Hack squat
365x8
365x8

Lying Leg curl
135x8
150x8

Donkey calf raise
105x18
120x12

Standing calf raise
150x8

 

[ajdonutz]

Tonight was bis and tris. Pretty good workout other than my elbow,splints were in full throttle tonight.



Bodyweight 239

Close grip Bench press
275x8
315x2
275x6
245x10

Dumbbell hammer curls
50x8
60x3
45x10
45x10

Skull crushers (these destroyed my elbows tonight..)
105x12
105x12
105x12

Incline dumbbell curl
40x8
35x10
35x10

V bar pushdown
100x15
100x15
100x15

Ez bar curl
115x8
115x8
115x8

 

[ajdonutz]

Haven't updated in a bit, but I'd like some feedback on this routine I plan on trying next week. Been reading a lot on people preferring 2x per week for strength and size. It's been a while since I've done over once per week, so I kind of wanna try.

Mon chest shoulders tris
Flat bench 4 sets heavy
Incline 3 sets hypertrophy
Decline 3 sets heavy
Smith shoulder press 3 sets mixed
Lateral raises 3 sets
Skullcrushers 2 sets
V bar pushdown 2 sets

Tues legs
Squat 4 sets heavy
Leg press 3 sets hypertrophy
Hack squat 3 sets hypertrophy
Leg curl 3 sets
Seated calf raise 2 sets

Wed back traps bis
Rack pulls or deadlifts 4 sets mixed
Barbell rows 3 sets mixed
lat pull downs 3 sets hypertrophy
Barbell shrugs 3 sets mix
Hammer curls 3 sets mix
Barbell curls 2 sets hypertrophy

Thurs chest shoulders tris
Incline bench 3 sets heavy
Flat bench 3 sets hypertrophy
Dumbbell bench 3 sets hyper
lying cable Flyes 3 sets
Dumbbell shoulder press 2 sets
Lateral raises 2 sets
Rear delt raises 3 sets
Close grip bench 2 sets
V bar push downs 2 sets

Friday legs
Smith machine squat a2g 3 sets hyper
Leg extension 3 sets hyper
Leg press 3 sets hyper
Leg curl 3 sets hyper
Donkey or standing calf raise 3 sets

Saturday back traps bis
good mornings 4 sets hyper
Dumbbell rows 3 sets hyper
Neutral pull ups 3 sets
Cable pull overs 3 sets
Dumbbell shrugs 3 sets
Incline dumbbell curls 3 sets
Cable curls 2 sets

Input?

 

[TSizemore]

Yea......Kill it!

The plan is pretty good. It's hard to set up a good routine with doing 2x a week. I like the rotation of the muscle groups in the set ups. Anybody can honestly pick apart any workout routine that somebody sets up....there are just so many schools of thoughts, and everyone has their favorite "caveat" they like to hold on to. Your routine looks pretty well rounded. I'm assuming the Heavy sets are 6-8 reps and the others are at 12-15reps. (I know, it should be obvious, but I mentioned it so no-one else does)

 

[ajdonutz]

Yea......Kill it!

The plan is pretty good. It's hard to set up a good routine with doing 2x a week. I like the rotation of the muscle groups in the set ups. Anybody can honestly pick apart any workout routine that somebody sets up....there are just so many schools of thoughts, and everyone has their favorite "caveat" they like to hold on to. Your routine looks pretty well rounded. I'm assuming the Heavy sets are 6-8 reps and the others are at 12-15reps. (I know, it should be obvious, but I mentioned it so no-one else does)

Thanks man, yeah any routine can be picked, I haven't tried twice a week in a while so I figure I'd see how it plays out. And nah, I do a lot of power work so my heavy sets are more so in the 1-5 range with lighter sets being 8-15. This almost goes way back to when I first started my journey at 160 lbs and my routine was push, pull, off, legs. Really helped build my foundation, this is obviously modified and slightly more advanced, but on the same principle

 

[Blueedge]

Dang jordan I just stumbled onto this log...ur jacked up bro good work.

 

[RockShawn]

Ehh, let's scrap it all and go back to DC!!

 

[TSizemore]

Ehh, let's scrap it all and go back to DC!!

If I could get past the Bachelor's Degree it takes to set up DC........I'd be all over it!!! 😉

 

[Eman]

Dang jordan I just stumbled onto this log...ur jacked up bro good work.

I remember when al was just a little guy.

 

[ajdonutz]

Dang jordan I just stumbled onto this log...ur jacked up bro good work.

Thanks brotha blue! 😉

If I could get past the Bachelor's Degree it takes to set up DC........I'd be all over it!!! 😉

hahaha no joke man

I remember when al was just a little guy.

Yep, eman was there for that 😛

 

[ajdonutz]

I'll go ahead and add my last 2 workouts

Tuesdays workout was back. Been pretty rundown and sick, maybe a slight bug, been weak and tired. This workout shows it and I cut it short

Bodyweight was 243

Good mornings
185x8
205x8
225x7

Dumbbell rows
95x10
95x10
95x8

Wide lat pull downs
225x10
255x5
195x12

Neutral pull ups
5
5


Yesterdays workout was delts and traps. Still feeling shit.

Bodyweight 243

Smith seated military press
245x6
285x1
295x1
255x5

seated dumbbell shoulder press
95x8

Front dumbbell raises
20x12
20x10

One arm side raises
30x10
25x12

Rear delt raises
40x12
40x12

Dumbbell shrug
130x8
130x8
130x8

 

[RockShawn]

If I could get past the Bachelor's Degree it takes to set up DC........I'd be all over it!!! 😉

I have a spreadsheet and can have you set up in minutes!!

 

[TSizemore]

I remember when al was just a little guy.

Really??!! You don't think he's on steroids, do you? :-\

 

[Eman]

Really??!! You don't think he's on steroids, do you? :-\

OMG Tshit I can't believe you would make such a bold comment! Hard work and dedication!! You ought to b ashamed!

 

[TSizemore]

Really??!! You don't think he's on steroids, do you? :-\

OMG Tshit I can't believe you would make such a bold comment! Hard work and dedication!! You ought to b ashamed!

So Ashamed....... 🙁