Sensitivenips Training Journal

[sensitivenips]

I appreciate advice...some of you may find my current training program stupid, but I could care less. I will note two things: 1. lifting heavy with minimal reps, and minimal sets doesnt do shit for my ectomorphic body, and 2. I have tried plenty of different training styles, and am using the one that i feel FEELS the best. So this is my Training Journal:
Shoulders:
Military Press:
135 x 10
155 x 6
165 x 4
135 x 10
Shoulder Press Palms In:
90 x 10
110 x 10
130 x 8
130 x 10
DB Bent Over Rear Delts:
15 x 12
25 x 12
30 x 12
30 x 10 & 15 x 12
Cable Front Delts Raises:
25 x 12
30 x 12
35 x 12
40 x 10
Cable Seated Side Delts Raises [80% Range of Motion]:
65 x 12
80 x 12
90 x 10
90 x 9
Cable Rear Delts [7's: 30 sec break between sets]:
17.5 x 12
17.5 x 10
12.5 x 12
12.5 x 10
12.5 x 10
7.5 x 12
7.5 x 12
Forgot to mention this workout was completed in about 50 minutes, my shoulders were burnt out to the point that drinking my protein shake afterwards felt like i was still doing delt front raises, had to use both hands. now that felt good.

[tilltheend]

Whatever feels best bro, honest to god, it is all about listening to your body. If you feel you can do more then do more, that looks like a good work out, how you grow depends on your training and rest for sure, but it really depends on dieting also, they are all equally important. Just keep at it, thats a good start to a log. You know your body best, I did the same type of thing when I started working out, I knew my body best, hated going to a gym though. I didn't have much equipment. Just keep us posted. We are all here to see your progress and see you thrive brother.

[Familyguy]

I don't see anything wrong with that workout. Everybody is different and what works for one guy doesn't mean it will for another. I try to just feel it out myself and change things up often. Good luck with your training journal.

[sensitivenips]

Legs...trying to keep that interest alive. I dont know if this has to do with blood pressure, but every time I get intense with legs I get drop dead tired to the point that after my 4th exercise im ready to fall asleep on the gym floor. Today is minimal.
Legs:
Horizontal Leg Press Ft Wide & Heels In:
630 x 8
630 x 9
630 x 10
630 x 11
Straight Leg Deads [2 - 3 sec stretch]:
135 x 10
185 x 10
185 x 10
185 x 10
Machine Calf Raises:
130 x 20
150 x 18
170 x 15
170 x 15
about 35 minute completion time. appreciate the input above fellers.

[tilltheend]

Looks good just keep at it bro, I am sure you will build up your body and won't be so fatigued after you are done working out your lower body.

[sensitivenips]

Looks good just keep at it bro, I am sure you will build up your body and won't be so fatigued after you are done working out your lower body.

i dont know man, this has been going on for years. typically after i finish my last set of painful squats the yawning begins. from there the more i do the more i yawn. my eyes get all watery when i yawn so when im yawning back to back it looks like im shedding tears at the gym. after all that i end up looking at the floor and thinking "dam that floor looks good right about now"

[string2012]

good job sens

[tilltheend]

i dont know man, this has been going on for years. typically after i finish my last set of painful squats the yawning begins. from there the more i do the more i yawn. my eyes get all watery when i yawn so when im yawning back to back it looks like im shedding tears at the gym. after all that i end up looking at the floor and thinking "dam that floor looks good right about now"

Are you eating enough before you work out? If so it could also be the amount of testosterone or growth hormone released while working your legs out. I heard that releases a lot of hormones.

[WidowMaker]

Looks like you're headed in the right direction.
Keep up the hard work.

[sensitivenips]

late afternoon work outs i average 3 meals plus a protein shake before hand. when i workout around lunch time such as today i average 2 meals.

Back:
Pull Ups:
3 body weight sets x 8
Bent Over WG Rows on Machine:
90 x 10
115 x 10
135 x 8
135 x 9
115 x 10
115 x 11
BB Shoulder Width UH Grip Bent Over Rows:
135 x 10
155 x 10
185 x 10
205 x 8
225 x 6
185 x 12
Close Grip Cable Rows:
140 x 10
160 x 10
180 x 10
180 x 10
180 x 10
160 x 10
Close Grip Pull Downs:
60 x 10
80 x 10
100 x 10
100 x 8
Seated DB Shrugs:
4 set x 65 x 10

Completion time 60 minutes. Focused a little today on squeezing. I do 3 exercises consisting of 6 working sets, this is my "screw you" workout to get my back sore. Its great, i throw this in every so often, and my back always responds with "aw shit." Hams are sore from yesterdays workout, but my legs never really re-couped from last weeks leg day.

[tilltheend]

Looks good bro keep it up excited to see you going for your goals.

[sensitivenips]

arms, with an emphasis on bi's.
Giant Set:
BB Curls x CG Easy Curls x Cable Hammers x Spider Curls:
85 x 12 65 x 12 32.5 x 12 20 x 12
95 x 12 65 x 12 45 x 10 22.5 x 10
105 x 8 75 x 10 45 x 12 30 x 6 & 20 x 5
105 x 10 75 x 12 52.5 x 9 30 x 4 & 20 x 6
Preachers:
60 x 12
70 x 12
80 x 12
80 x 10
Single Cable Curls:
30 x 12
35 x 12
40 x 12
45 x 12
BB Skulls:
65 x 12
85 x 12
95 x 12
105 x 12
115 x 8
Rope Pull Downs x Dips:
32.5 x 12
37 x 12 BW x 12
32.5 x 12 BW x 10
32.5 x 10
Cable Kick Backs:
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12
Completion Time: Just under 1 hour and 30 minutes. Next time I hit arms the emphasis will be on tri's.

[tilltheend]

Very good keep it up.

[sensitivenips]

Shoulders & I guess Calves too sure why not:
Giant Set:
Smith Machine Military Press x Seated Side Delts x Bent Over Rear Delts x Arnolds:
135 x 12, 25 x 10, 25 x 12, 30 x 12
175 x 8, 20 x 12, 25 x 12, 45 x 12
155 x 9, 20 x 11, 25 x 12, 50 x 10
155 x 11, 20 x 12, 25 x 11, 50 x 8
Standing Cable Rear Delts:
12.5 x 12
17.5 x 12
22.5 x 11
22.5 x 11
Standing Calf Raises, Heels In:
90 x 20
90 x 20
90 x 20
90 x 20
90 x 20
90 x 20
Completion Time: 45 minutes

[tilltheend]

Good job bro.

[sensitivenips]

damn, this week has been interesting. wed and thurs threw me for a loop i ended up being too tired to lift, so friday i had to get back in even though i was still feeling out of it.
Back & Traps
Pull Ups:
body weight x 10
body weight x 9
body weight x 11
BB Row Over Hand Grip [45 degree bend]:
135 x 10
185 x 10
195 x 10
205 x 10
Smith Bent Over Rows Wide Under Hand Grip:
135 x 10
135 x 10
155 x 10
175 x 10
Seated Row:
180 x 10
180 x 10
180 x 9
180 x 10
Lat Pull Downs [Wide - D Handles]:
60 x 10
70 x 10
80 x 10
80 x 12
Seated DB Shrugs:
50 x 12
50 x 12
50 x 12
50 x 12
50 x 12
50 x 12
Cable Upright Rows:
60 x 10
70 x 10
80 x 10
90 x 10
Completion Time: 50 minutes. Tonight I went slow, focusing on the squeeze. Im just getting back into traps and believe i was lifting too heavy before. So after several months im bringing them back in again focusing mainly on getting that squeeze. 1st time, in I dont know how long, I actually felt my traps burn.

[tilltheend]

Well everyone needs a rest sometimes, if you don't feel like its going to benefit you, you might be better off resting, good job at this workout though.

[sensitivenips]

Chest & Calfs:
Man, im still out of it. Decided to hit chest being that its my least favorite. took a 20 minute power nap, and headed into the gym. was drinkin coffee as a preworkout up until today i use super pump 250, and felt pretty good.
BB Incline:
135 x 10
185 x 10
205 x 8
225 x 7
BB Flat:
185 x 8
205 x 8
225 x 7
Plate Loading Incline Machine:
140 x 10
160 x 10
180 x 10
200 x 10
Cable Seated Fly's:
160 x 10
180 x 10
200 x 8
200 x 8
Standing Calve Raises:
90 x 20
115 x 20
115 x 20
115 x 20
115 x 20
Seated Calve Raises [Heels In]:
45 x 20
45 x 20
45 x 20
45 x 20
Completion Time: 50 minutes, went a little slow on the compound exercises. been about 2 weeks sense i hit chest last so im surprised i was able to get 225 up on incline. trying to develope more upper chest, also working on the middle.

[sensitivenips]

Arms
Emphasis on tris.
Wide Grip BB Skulls:
75 x 12
95 x 10
115 x 10
115 x 7
Plate Loaded Push Downs:
180 x 10
230 x 10
270 x 10
320 x 8
Smith Machine Close Grip Bench:
135 x 12
165 x 10
185 x 9
185 x 11
Overhead DB Ext:
80 x 12
90 x 10
100 x 8
100 x 8
Lying Single DB Ext:
15 x 10
20 x 10
25 x 10
30 x 8
Rope Push Downs:
27.5 x 10
32.5 x 10
37.5 x 10
37.5 x 10
Single Over Hand Grip Cable Push Downs:
25 x 10
30 x 10
35 x 10
Plate Loaded Machine Preachures:
60 x 12
70 x 10
90 x 10
90 x 9
Spider Curls:
25 x 10
30 x 8
30 x 9
30 x 10
Over Head Cable Curlz:
40 x 10
50 x 10
60 x 8
70 x 4 & 40 x 10
Completion Time: 1 hour and 15 min. Both bis and tris were pumped up really good, felt hard.

[tilltheend]

Very good keep it up.

[sensitivenips]

Back, Traps, & Calfs:
Pull Ups:
3 x body weight x 8
High Row:
180 x 10
230 x 10
270 x 10
270 x 8
Wide V Grip Bent Over Rows:
70 x 10
90 x 10
115 x 8
125 x 8 & 90 x 7
V Grip Pull Downs:
80 x 10
110 x 10
120 x 8
120 x 9
Rope Push Downs:
32.5 x 10
37.5 x 10
42.5 x 10
42.5 x 10
Seated Plate Loaded Shrugs [Palms In]:
90 x 12
130 x 12
130 x 12
130 x 12
Upright Rows [EZ Bar]:
45 x 10
65 x 10
65 x 10
Straight Legged Calf Raises:
45 x 15
45 x 15
45 x 15
45 x 15
Completion Time: 60 minutes

[tilltheend]

I bet your making some great gains.

[sensitivenips]

Shoulders:
Smith Military Press:
135 x 12
155 x 10
185 x 8 & 135 x 8
185 x 5 & 135 x 10
Side Delts:
10 x 12
15 x 12
20 x 12
25 x 10
30 x 8
30 x 10
Bent Over Rear Delts:
25 x 10
25 x 10
25 x 10
Under Hand Grip Front Delts:
25 x 10
30 x 10
35 x 10
40 x 10
Arnolds:
45 x 10
55 x 10
60 x 7
Completion Time: 45 minutes.

[tilltheend]

Keep up the good work.

[JTizzle]

I am liking the shoulder plan ya got bro...

[sensitivenips]

Arms
BB Curlz:
65 x 12
85 x 10
105 x 8
125 x 4 & 85 x 7
105 x 8
EZ Curls [Close Grip]:
75 x 10
95 x 10
115 x 8
115 x 8
Machine Plate Loaded Preachers:
90 x 10
90 x 8
90 x 8
90 x 7
Seated Alt. DB Curlz:
4 x 45 x 8
EZ Cable Curlz:
42.5 x 10
52.5 x 10
2 x 57.5 x 10
Spider Curlz:
25 x 10
3 x 30 x 8
Single Cable Curlz [Shoulder Height]:
25 x 10
Rope Push Downs:
32.5 x 12
42.5 x 10
2 x 52.5 x 10
V Bar Cable Push Downs:
60 x 12
80 x 10
2 x 100 x 10
Smith Close Grip Bench:
115 x 16
165 x 14
185 x 14
205 x 12
Completion Time: 1 hr 20 min. Went slower than last time, I would like to blame that on the crowd at the gym, but I couldve sped it up. 225 lbs today. Heaviest I have ever been, but my diet has been extremely bad. The extra 5 lbs is easily associated with the bags of chips, cookies, reeses peanut butter cups, dark chocolate, and ice cream ive been eating. I guess I am still trying to get it out of my system before the torture kicks in. Oh and frito pies are to blame too. this last weekend I made my own ice cream cookie sandwiches, gluten free, they were dam good, and yea I eat gluten free.

[tilltheend]

Well your training looks nice, just clean up your eating habits, I bet you will feel better also.

[sensitivenips]

Shoulders
Giant Set:
Smith Military Press x Machine Palms In Shoulder Press [Plate Loaded] x Side Delts x Rear Delts:
175 x 10, 140 x 10, 25 x 10, 25 x 10
175 x 8, 140 x 10, 25 x 10, 25 x 10
175 x 8, 140 x 8, 25 x 10, 25 x 10
175 x 7, 120 x 10, 25 x 10, 25 x 10
Cable Rear Delt 7's:
6 x 100 x 12
1 x 100 x 10
Completion Time: 45 minutes.

[sensitivenips]

Back, Traps, and Calfs
Pull Ups:
body weight x 8 15 x 5, body weight x 4
15 x 4, body weight x 4
Bent Over BB Rows UH Grip [45 degree] x Double Single High Rows:
135 x 10, 140 x 10
185 x 10, 180 x 10
225 x 8, 200 x 10
225 x 8, 220 x 8
Wide Grip Bent Over Machine Rows [Focus between Upper Shoulder Blades Squeeze]:
70 x 10
95 x 10
120 x 10
130 x 8
DB Rows:
80 x 10
90 x 10
100 x 10
Cable Seated Rows:
140 x 10
160 x 10
160 x 10
160 x 10
Lat Pulldowns:
160 x 12
180 x 12
200 x 10
180 x 12
Seated Palm In Machine Shrugs:
5 x 90 x 12
Rear Smith Shrugs:
3 x 135 x 10
Standing Calf Raises:
2 x 90 x 20
2 x 135 x 20Completion Time: 1 hour and 10 minutes.

[milleniumgirl]

Great log sensitivelips! You hit the back pretty hard last night!

[tilltheend]

Keep it up!

[sensitivenips]

Chest & Shoulders
Smith Incline [Shoulder Width Grip]:
155 x 10
175 x 10
205 x 10
225 x 8
Incline Machine Palms In:
180 x 10
200 x 10
220 x 8
220 x 6 & 180 x 5
Incline Cables:
50 x 12
60 x 10
60 x 10
60 x 10
Bent Over DB Rear Delts Palms In [2 second squeeze]:
15 x 12
20 x 12
25 x 10
25 x 10
25 x 10
Seated DB Side Delts [2 second squeeze]:
4 x 25 x 10
Cable Front Delts UH Grip [2 second squeeze]:
25 x 12
30 x 10
35 x 10
40 x 10
Seated Cable Rear Delts Palms Down [2 second squeeze]:
100 x 10
120 x 10
140 x 8
140 x 8
Cable Seated Side Delts [2 second squeeze]:
60 x 10
60 x 10
Completion Time: 1 hour 15 min. I focus mainly on upper chest being that its my weak point, i dont really care about chest all too much which is why i pair a secondary shoulder routine on the same day. Shoulders is my biggest weak point and have been working on them specifically for the last 2 years.

So my weight today is 229lbs. this is funny because 2 years ago when i was working with an amateur body building trainer i had set 230 lbs as my end of year goal, which i didnt even come close to. Last year i barely reach 218lbs. Now i am almost there, unfortunately i am afraid a lot of the weight is fat. we will see what i bottom out at by the end of May after cutting.

[sensitivenips]

Legs
Horizontal Leg Press & Sled [Super Set]:
360 x 12
540 x 10
630 x 10 & 180 x 12
720 x 8 & 180 x 12
720 x 10 & 180 x 12
720 x 10 & 180 x 12
Cable Lying Leg Curlz:
70 x 10
90 x 10
110 x 10
120 x 8
110 x 10
Straight Leg Deads [2 second stretch]:
135 x 8
135 x 8
155 x 8
155 x 8
Standing Calf Raises [Shoulder Width Stance]:
5 x 90 x 20
Cable Calf Raises [Heels Out]:
5 x 150 x 20
Completion Time: 45 minutes

[sensitivenips]

Monday
Shoulders & Calfs
Giant Set:
Smith Military Press x Palms In Shoulder Press x Side Delts x Rear Delts:
185 x 10, 180 x 10, 25 x 10, 25 x 10
205 x 8, 230 x 10, 25 x 10, 25 x 10
185 x 8, 180 x 10, 25 x 10, 25 x 10
185 x 10, 180 x 10, 25 x 10, 25 x 10
Cable Side Delts:
4 x 25 x 10
Cable Rear Delts:
12.5 x 10
3 x 17.5 x 10
Ft Close Standing Calf Raises:
5 x 90 x 20
Completion Time:1 hour 15 min.

[sensitivenips]

Wednesday
Arms: Emphasis Tri's
Superset
Smith Close Grip Bench x Rope Push Downs:
185 x 12, 32.5 x 12
205 x 12, 42.5 x 12
225 x 12, 42.5 x 10
245 x 12, 42.5 x 5 & 32.5 x 8
Incline Skulls:
75 x 12
95 x 10
125 x 10
125 x 12
DB Tri Overhead Ext:
90 x 10
100 x 10
2 x 110 x 10
Reverse Grip Push Downs:
32.5 x 12
42.5 x 10
2 x 52.5 x 10
V-Bar Push Downs:
72.5 x 10
82.5 x 10
2 x 72.5 x 10
Cable Kick Backs:
3 x 17.5 x 10
EZ Bar Preachers:
75 x 10
3 x 95 x 8
Spider Curlz:
25 x 10
30 x 8
2 x 30 x 9
Cable D-Handle Curlz [curling to head]:
3 x 30 x 10
40 x 10
Completion Time: 1 hr 15 min.

[tilltheend]

Good work keep it up.

[sensitivenips]

Thursday
Chest & Shoulders
DB Incline:
65 x 12
75 x 10
85 x 10
95 x 8
Incline Machine Palms In:
140 x 12
180 x 10
200 x 10
230 x 10
Seated Cable Fly's"
140 x 10
160 x 10
2 x 180 x 8
Seated 75 Degree Forward Lean Side Delts:
10 x 15
15 x 15
2 x 20 x 15
20 x 15 & 15 x 8 & 10 x 10 & 5 x 10 [10 second rest between drops]
Seated 75 Degree Forward Lean Front Delts:
4 x 20 x 15
35 Degree Incline Rear Delts:
10 x 15
12.5 x 15
17.5 x 15
20 x 15 & 17.5 x 10 & 12.5 x 8 & 10 x 10
Cable Seated Side Delts 7's:
7 x 50 x 12
Completion Time 1 hr 15 min. Today when I got to the gym I absolutely didnt want to do any chest, but being that I only hit it with 3 exercises self motivation kicked in bc I knew I would be done in no time. By the time I got to doing lateral raises for shoulders everything was good & energy was flowing, plus I was happy to be done with the chest.

[tilltheend]

Very nice.

[sensitivenips]

Tuesday
Shoulders
Smith Military Press:
135 x 12
2 x 175 x 8
175 x 6 & 135 x 5
Seated Bent Over Rear Delts:
10 x 12
15 x 12
20 x 12
25 x 12
30 x 10 & 25 x 8 & 20 x 8 & 15 x 12 & 10 x 12 [10 second rest b/n drops]
Seated Cable Side Delts:
50 x 12
70 x 12
90 x 12
100 x 8
90 x 12 & 70 x 8 & 50 x 8 & 30 x 10
Palms In Shoulder Press:
140 x 10
160 x 10
180 x 10
180 x 9
Standing Cable Rear Delts:
17.5 x 10
3 x 22.5 x 10
Completion Time: 50 min. Been out of it for the last few days, so i got in on Tuesday eventhough i wasnt ready, to hit my weak point i am focusing on right now.

[tilltheend]

Good job.

[sensitivenips]

Wednesday
Arms
BB Curlz x EZ Cable Curlz:
75 x 10 & 42.5 x 10
95 x 10 & 52.5 x 10
105 x 8 & 52.5 x 10
115 x 6 [Drop] 95 x 6 & 52.5 x 10
EZ Preachers:
75 x 10
85 x 8
85 x 6 & 75 x 5
75 x 10
Seated Alternating DB Curlz [Slight Lean Forward]:
2 x 35 x 10
2 x 40 x 10
Skulls:
75 x 10
95 x 10
115 x 10
135 x 10
EZ Cable Push Downs:
72.5 x 10
82.5 x 10
2 x 92.5 x 10
Rope Push Downs [Arms Positioned High & Move Down, One Swift Motion]:
32.5 x 10
42.5 x 10
2 x 52.5 x 10
Seated Cable Tri Preachers:
100 x 10
120 x 10
140 x 10
160 x 10
Completion Time: 1 hr 5 minutes, little slow today bc when i train with a partner he typically slows me down...asshole.

[WidowMaker]

Not a bad log sens. I'm liking it!

[jandj0821]

Nice log! Like the volume keep it going bro

[sensitivenips]

Thursday
Legs
Leg Press:
180 x 12
360 x 12
540 x 12
3 x 720 x 8
540 x 10
Lying Leg Curlz
70 x 10
90 x 10
100 x 10
110 x 10
100 x 10
Machine Calf Raises:
110 x 20
4 x 130 x 20
Completion Time: 40 minutes, some idiots wanted to talk, and i had limited time at the gym. Next time im going to double this work out.

[sensitivenips]

Friday
Back
Bent Over Wide Grip Machine Rows:
135 x 10
145 x 10
155 x 8
135 x 10
45 Degree Bend BB UH Grip Rows:
135 x 10
185 x 10
2 x 225 x 10
Cable Seated D-Handle Rows:
60 x 10
70 x 10
80 x 10
90 x 10
Smith Single Rows:
95 x 10
105 x 10
115 x 10
125 x 8
Cable Lats Palms In:
160 x 10
3 x 170 x 10
Machine Seated Palms In Shrugs [Forward Lean]:
5 x 90 x 12
Smith Behind Reverse Grip Shrugs:
5 x 135 x 10
Completion Time: 1 hr

[tilltheend]

Good job.

[Camzilla]

Bro I'm impressed by your log. You've made some good gains in weight. Hope I can do the same. Great job!

[sensitivenips]

Monday
Chest, Shoulders, & Calfs
Incline:
185 x 10
205 x 10
225 x 10
245 x 6
DB Incline:
75 x 10
3 x 80 x 10
Seated Fly's:
140 x 10
160 x 10
2 x 180 x 8
Seated Side Delts [Forward Lean]:
10 x 15
15 x 15
20 x 15
25 x 10
25 x 10 & 20 x 8 & 15 x 12 & 10 x 15 [10 second rest between drops]
Cable Bent Over Rear Delts:
20 x 12
30 x 12
40 x 10
30 x 10
BB Front Delts:
30 x 15
3 x 40 x 15
Seated Cable Sides:
65 x 15
80 x 15
95 x 15
110 x 12
Standing Cable Rear Delts:
17.5 x 12
2 x 22.5 x 10
Standing Calf Raises:
2 x 90 x 20
2 x 135 x 20
2 x 180 x 20
Completion Time: 1hr 30min

[sensitivenips]

Tuesday
Back & Traps
Pullups:
body weight x 12
2 x body weight x 10
45 Degree Bend Over Hand BB Rows:
185 x 10
205 x 10
2 x 225 x 8
Machine High Rows:
180 x 10
210 x 10
230 x 10
250 x 8
Cable Seated Rows:
70 x 10
80 x 10
90 x 10
100 x 10
DB Pull Overs:
50 x 10
60 x 10
70 x 10
Rope Push Downs & Rope High Rows:
27.5 x 10 & 47.5 x 10
32.5 x 10 & 52.5 x 10
37.5 x 10 & 57.5 x 10
Cable Lats Palms In:
160 x 10
170 x 10
2 x 180 x 10
Seated DB Shrugs [Forward Lean]:
4 x 45 x 12
Cable Shrugs:
60 x 12
80 x 12
90 x 12
100 x 12
Completion Time: 1 hr. sweat was flowing good today first half of workout. i hate looking back and thinking "why wasnt i sweating the 2nd half of my workout," and the obvious conclusion is im just not pushing myself hard enough.

[sensitivenips]

Thurday
Arms
Smith Close Grip Bench:
185 x 12
2 x 225 x 10
245 x 8
Decline Skulls:
75 x 12
115 x 10
125 x 10
115 x 10
Cable V-Bar Push Downs:
80 x 10
3 x 90 x 10
Rope Push Downs [Focus Push Outward]:
30 x 12
3 x 40 x 12
BB Curlz:
95 x 10
105 x 8
115 x 6
105 x 8
Seated DB Alt Curlz [Lean Slightly Forward]:
35 x 10
45 x 10
2 x 50 x 10
Spider Curlz:
30 x 10
3 x 35 x 8
Cable Curlz [Arms on Padding Shoulder Height]:
4 x 60 x 10
Completion Time: Over an hour.

[sensitivenips]

Friday
Shoulders & Traps
DB Shoulder Press:
70 x 10
2 x 80 x 8
70 x 10
35 Degree Incline Rear Delts:
10 x 12
15 x 12
20 x 12
25 x 12
30 x 12
35 x 12 & 30 x 6 & 25 x 8 & 20 x 10 & 15 x 10 & 10 x 12
Seated Side Delts:
20 x 12
25 x 12
30 x 8
25 x 10
Standing BB Front Delts:
30 x 12
40 x 10
2 x 50 x 10
Seated Cable Rear Delts:
100 x 12
120 x 12
140 x 10
150 x 8
Shrugs Palms In:
6 x 135 x 12
Completion Time: Over an hour.

[sensitivenips]

Cutting Meal Plan:
Weeks 1 - 3:
Meal #1: 10 egg whites & 3/4 cup oatmeal
Meal #2: 8 oz chicken, 10 oz yam, 1 cup veggies
Meal #3: 8 oz ground turkey, 8 oz brown rice, 1 cup veggies
Meal #4: protein shake
Meal #5: 8 oz chicken, 8 oz brown rice or 8 oz yam
Meal #6: 8 oz ground turkey, 6 oz potato, 1 cup veggies
Weeks 4 - 6:
Meal #1: 10 egg whites & 1/2 cup oatmeal
Meal #2: 7 oz chicken, 6 oz yam, 1 cup veggies
Meal #3: 7 oz ground turkey, 4 oz brown rice, 1 cup veggies
Meal #4: protein shake
Meal #5: 7 oz chicken, 6 oz yam, 1 cup veggies
Meal #6: 7 oz ground turkey, 1 cup veggies
Weeks 7 - 9:
Meal #1: 8 egg whites & 1/2 cup oatmeal
Meal #2: 7 oz chicken, 4 oz yam, 1 cup veggies
Meal #3: 7 oz ground turkey, 4 oz brown rice, 1 cup veggies
Meal #4: protein shake
Meal #5: 7 oz chicken, 4 oz yam
Meal #6: 7 oz ground turkey
Weeks 9 -12: Not Determined
Note: Usually I start my cutting diet by eating much larger portions than above, but ive been working all last fall into the winter stuffing myself, and really im just tired of it right now. Its dam difficult putting down 6 actual whole food meals when the portions are so large. Therefore this is why weeks 9 -12 have not yet been determined, i might just do an extension of weeks 7 - 9, and i have substituted a protein shake as a meal, which is typically post workout.

[STONE 69]

Looks like u have def put a lot of-thought-into this.Looks-Great....Check Fist's Post for a wider variety...I try-to-even-use-a-lot-of-the-same-foods-like-u-r...But-there-r-tons-of-healthy-ways-to-change-and-add-dif-flavor-to-everything.I-like-pressure-cooking-a-ton-of-chicken-up-then-make-up-def-meals-out-of-it-for-the-week.keep-3-days-worth-in-fridge-4days-away-and-more-freeze.Every-meal-u-eat-replace-from-freezer...Yes-i-know-its-a-hasle-6-8meals-a-day-fixing-diff-styles....So-i-try-and-take-Sundays-r-my-off-days-so-i-try-and-fix-a-week-of-meals-that-day.....Just-my-2-cents.

[sensitivenips]

Tuesday
Legs
Hack Squat:
200 x 10
245 x 8
290 x 6
Leg Press:
600 x 10
700 x 10
800 x 10
Leg Ext:
110 x 15
140 x 15
170 x 15
Lying Leg Curlz:
80 x 10
100 x 10
120 x 8
Straight Leg Deads:
135 x 10
185 x 10
225 x 6
Standing Calf Raises:
135 x 20
180 x 15
225 x 15
Seated Calf Raises [Heals In]:
45 x 20
90 x 15
115 x 15
Seated Straight Leg Calf Raises [Heals Out]:
90 x 20
135 x 15
160 x 12
Completion Time: 1hr 15 min. For this month I am changing my workout to a 3day split, with 3 exercises per muscle, & heavier weight. Much needed change before I get full speed into cutting.

I appreciate all tips on nutrition for cutting. Typically my schedule keeps me busy so I eat most of my food just plain, which is to say its not very flavorful. I am use to eating my protein with a mouth full of water. I have tried even using Mrs. Dash's seasonings but honestly cant tastes any difference without salt added no matter how much I use, which is again why most of my food is plain. Will definitely check out Fist's post.

[IronFox]

Now that's some workout I'd started doing myself...so I plan to do a journal too, considering having been out of the game too damn long :o

[sensitivenips]

Wednesday
Chest, Back, & Traps
BB Incline:
185 x 10
225 x 9
245 x 3 & 205 x 3
Machine Incline [Close Angled Grip]:
140 x 10
180 x 10
200 x 7
DB Incline Fly's:
45 x 10
55 x 10
65 x 8
BB Bent Over Rows Wide Grip [90 Degree Bend]:
135 x 10
185 x 10
225 x 6
BB UH Grip Rows [45 Degree Bend]:
185 x 10
225 x 10
245 x 8
Wide Grip Lat Pull Downs:
80 x 10
110 x 10
140 x 9
Smith Reverse Grip Shrugs:
135 x 10
185 x 10
225 x 10
Palms In Shrugs:
135 x 10
185 x 10
225 x 10
Completion Time: 1 hr. this was a late workout, dog tired after long day but this change up easily set new self motivation in to kick it good. this is going to be a good month.

i love seeing how others workout, gives you new ideas for a routine or even exercises you can do for a change up, so i be interest in your log. everybody should log their workouts. post it up ironfox.

dam the shin splints are really bad. last year i was dealing with pain that popped up in the ankles, and now this year its freakin shin splints. yesterday i went jogging for a goal of 30 minutes. within 10 minutes the shins started hurting, by 20 minutes i was second guessing the 30 minute jog, and at 25 minutes i found myself tip toeing back to the house. really sucked, it felt like for the rest of the night that if i took just the wrong step my leg would split into two. i like to jog outside as it keeps me more interested than a treadmill, but dam this is bad, and im not sure how i'll handle indoor cardio if this doesnt go away. im gonna try wrapping my legs next time. we'll see how far that gets me.

[tilltheend]

Cutting Meal Plan:
Weeks 1 - 3:
Meal #1: 10 egg whites & 3/4 cup oatmeal
Meal #2: 8 oz chicken, 10 oz yam, 1 cup veggies
Meal #3: 8 oz ground turkey, 8 oz brown rice, 1 cup veggies
Meal #4: protein shake
Meal #5: 8 oz chicken, 8 oz brown rice or 8 oz yam
Meal #6: 8 oz ground turkey, 6 oz potato, 1 cup veggies
Weeks 4 - 6:
Meal #1: 10 egg whites & 1/2 cup oatmeal
Meal #2: 7 oz chicken, 6 oz yam, 1 cup veggies
Meal #3: 7 oz ground turkey, 4 oz brown rice, 1 cup veggies
Meal #4: protein shake
Meal #5: 7 oz chicken, 6 oz yam, 1 cup veggies
Meal #6: 7 oz ground turkey, 1 cup veggies
Weeks 7 - 9:
Meal #1: 8 egg whites & 1/2 cup oatmeal
Meal #2: 7 oz chicken, 4 oz yam, 1 cup veggies
Meal #3: 7 oz ground turkey, 4 oz brown rice, 1 cup veggies
Meal #4: protein shake
Meal #5: 7 oz chicken, 4 oz yam
Meal #6: 7 oz ground turkey
Weeks 9 -12: Not Determined
Note: Usually I start my cutting diet by eating much larger portions than above, but ive been working all last fall into the winter stuffing myself, and really im just tired of it right now. Its dam difficult putting down 6 actual whole food meals when the portions are so large. Therefore this is why weeks 9 -12 have not yet been determined, i might just do an extension of weeks 7 - 9, and i have substituted a protein shake as a meal, which is typically post workout.

I would switch out the yams with plain brown rice. I would eat bigger portions of protein and keep the carbs like they are so you do not feel tortured. I would increase the cardio and drink a lot of water. There is no reason to feel tortured.

[sensitivenips]

I would switch out the yams with plain brown rice. I would eat bigger portions of protein and keep the carbs like they are so you do not feel tortured. I would increase the cardio and drink a lot of water. There is no reason to feel tortured.

gotchya, yea the cardio's not mentioned, but right now im trying to get 3 30 minute sessions a week, each week i will add another 30 minute session until im eventually hitting 2 a days 5 days a week. Increasing the water intake is not going to be a problem bc like i said before i know im gonna be hungry all the time, so to fill that void after each meal im gonna be chugging down the water. great tips, let me know if anything else comes to mind.

[milleniumgirl]

Great log there sensitivelips!

NutNut worked on my diet ... it includes sweet potatoes and such but not after 2PM (it's OK to have 50% protein 50% carbs in the AM but in the afternoon and evening you should stick to high protein/low carbs meals).

[sensitivenips]

Thursday
Shoulders & Arms
Seated Machine Shoulder Press [Seated Low]:
180 x 10
230 x 8
270 x 3 & 180 x 5
Seated Side Delts:
25 x 10
30 x 10
35 x 6
35 Degree Incline Rear Delts:
20 x 12
30 x 12
40 x 8
BB Curlz:
95 x 10
115 x 8
135 x 4 & 95 x 6
EZ Preacher Curlz:
75 x 10
95 x 7
95 x 5 & Spotted 95 x 4
Spider Curlz:
30 x 10
35 x 6
30 x 8
Smith Close Grip Bench:
185 x 12
225 x 10
245 x 8
Skulls:
75 x 10
115 x 10
135 x 8
Rope Push Downs:
50 x 10
60 x 10
70 x 8
Completion Time: 1 hr 20 min. I was dragging this day but I got it done. This workout should have only taken an hour, but the point of this month is changing the routine. Now the Shoulder Press is deceiving bc even on a smith I have difficulty with 185, so I believe the fact that the seat was positioned low helped assist in the heavier weight. That was a much needed spot on the EZ Preachers, I wasnt expecting to fail on rep 5 after hitting 7 the set before. I love doing these, when you focus on keeping your elbows pinned to the padding it hits the bi's so much more. In fact I never really felt preacher curlz until I pinned my elbows to the padding. I was tempted to do more on Shoulders and Tri's being that those our two lagging areas, but I really want to be strict on the change and keeping it at 3 exercises per muscle, trying my best to have them exhausted by the 9th set.

Appreciate the tip on the sweetness potatos, and depending on how much progress I am making I might rearrange my diet to the effect of your notes below MG. All is helpful.

[tilltheend]

gotchya, yea the cardio's not mentioned, but right now im trying to get 3 30 minute sessions a week, each week i will add another 30 minute session until im eventually hitting 2 a days 5 days a week. Increasing the water intake is not going to be a problem bc like i said before i know im gonna be hungry all the time, so to fill that void after each meal im gonna be chugging down the water. great tips, let me know if anything else comes to mind.

You should be chugging down the water all the time. Drinking a lot of water after you eat will tend to bloat you up. If you have a steady flow through your body constantly, and keep it up, you will be able to shuttle those nutrients better, and keep your self from feeling run down. The lighter but more macronutrient attentive you eat, the better. Meaning eat clean. Those sweet potatoes will help increase estrogen.

[WidowMaker]

That being said. I really don't drink any fluids 15 minutes before and after i eat to allow my digestive enzymes to be in full force. Now i do have some water or tea handy in case i need to sip (only) if needed with certain foods.

[tilltheend]

I like to drink water constantly to try to keep my metabolism constantly going, I always look at it as most of the food I eat harms me, so I need to have a powerflush of water going so I can cleanse myself.

[sensitivenips]

Sunday
Legs
Smith Front Squats:
135 x 10
185 x 8
225 x 6
Leg Press:
585 x 10
675 x 10
765 x 8
Leg Ext:
160 x 12
190 x 12
220 x 12
Lying Leg Curlz:
90 x 10
110 x 10
130 x 9
Straight Leg Deads:
135 x 10
185 x 8
225 x 6
Single Standing Leg Curlz:
3 x 70 x 10
Seated Calf Raises:
45 x 15
70 x 15
90 x 12
Standing Calf Raises [Heel In]:
90 x 15
135 x 15
180 x 12
Stationary Bike:
25 minutes
Completion Time: about 2 hours, really really dragged on legs today, and as you can see never made it to a 3rd calf exercise.

I definitely keep the water intake going all day. Right now I am averaging just over a gallon a day.

[tilltheend]

Very good keep it up.

[sensitivenips]

Monday
Shoulders & Arms
Military Press:
135 x 10
165 x 7 + 1[Spot]
185 x 1 + 5[Spot]
Cable Incline Shoulder Press:
150 x 12
200 x 10
230 x 10
250 x 10
Seated DB Side Delts [Slight Lean Forward]:
15 x 12
20 x 12
25 x 10
30 x 6 + 4[Spot]
Seated Cable Rear Delts:
120 x 12
160 x 10
2 x 180 x 10
Skulls:
75 x 12
115 x 10
135 x 10
Seated DB Over Head Ext [No Back Support]:
70 x 12
80 x 10
90 x 10
100 x 8
Rope Pushdowns:
42.5 x 12
52.5 x 12
42.5 x 12
BB Curlz:
95 x 10
115 x 8
135 x 6[Spot]
Machine Plate Loaded Preachers:
70 x 10
90 x 8
115 x 6 + 2[Spot]
Completion Time: 1hr 30 min. Military Press is weak as hell, I just cant improve my strenght on the free weights with that exercise. I was surprised on the 135 BB Curlz, the guys I was training with were hitting them no problem, so they pressured me into doing them, never arched my back. That was pretty cool.

[sensitivenips]

Tuesday
Chest, Back, & Traps
BB Incline:
185 x 10
225 x 6
225 x 5
Incline Plate Loaded Machine Palms In:
180 x 10
230 x 9
270 x 5
Standing Cable Fly's:
60 x 10
70 x 10
80 x 10
Bent Over Plate Loaded Machine Rows WG:
135 x 10
160 x 8
180 x 4 + 2
Seated Cable Rows:
70 x 10
90 x 10
110 x 9
Cable Lats D-Handles:
80 x 10
90 x 10
100 x 8
Seated Plate Loaded Machine Palms In Shrugs:
90 x 12
135 x 12
180 x 10
Reverse Smith Shrugs:
135 x 10
180 x 10
225 x 10
Cardio: 30 min
Completion Time: 1hr 40 min.

My training schedule is F'd up. I never do Shoulders and Chest on back to back days, and I havent been paying attention to it until now. Ive been focusing on getting back into legs I usually knock that muscle group out 1st. Will take care of this following my next rest day. IDIOT!!!

[sensitivenips]

Wednesday
Legs
Leg Press:
540 x 10
720 x 8
810 x 4
BB Lunges [every 2 lunges is considered 1 rep]:
75 x 10
95 x 10
115 x 8
Cardio: 30 minutes
Completion Time: 55 minutes

Had to cut it short today bc I absolutely cant miss doing cardio now, and I only had an hour.

[sensitivenips]

Sunday
Chest, Back & Traps
DB Incline:
70 x 10
80 x 10
90 x 9
Seated Cable High Rows:
80 x 10
100 x 10
120 x 8
Smith Shoulder Width Grip Incline Press:
135 x 10
165 x 10
185 x 10
Seated Cable Low Rows:
70 x 10
90 x 10
110 x 9
DB Incline Fly's:
45 x 10
55 x 10
65 x 10
Seated Rope Lats:
80 x 10
100 x 10
120 x 8
Seated Palms In Plate Loaded Traps:
90 x 12
135 x 12
180 x 10
Completion Time: 45 minutes
Cardio: 2 hours of lacrosse prior to working out.

Friday
Shoulders & Arms
DB Shoulder Press:
Seated Bent Over DB Rear Delts:
Seated Side Delts:
Cable Rear Delts:
BB Curlz:
Hammer Curlz:
Machine Plate Loaded Preacher Curlz:
Skulls:
EZ Bar Cable Push Downs:
Rope Push Downs:
Cardio: 30 minutes
Waited too long to record, so im just listing the exercises for Friday.

[tilltheend]

Good job keep it up.

[sensitivenips]

Tuesday
Shoulders & Arms
DB Shoulder Press:
70 x 10
80 x 8
85 x 6 [spot]
Seated Bent Over DB Rear Delts:
15 x 12
25 x 12
35 x 10
Incline Side Delts:
15 x 12
20 x 12
25 x 10
EZ Curlz:
75 x 10
95 x 10
115 x 7
DB Preachers:
25 x 10
30 x 10
35 x 10
BB Slide Curlz (Slide the BB up along your torso when curling, arms arched back):
65 x 10
75 x 10
85 x 8
Rope Push Downs:
42.5 x 10
52.5 x 10
62.5 x 8
Cable V-Bar Push Downs:
62.5 x 10
72.5 x 10
82.5 x 10
Shoulder Width Grip Skulls:
95 x 10
115 x 10
135 x 6
Cardio: 25 minutes
Completion Time: 1 hr 30 min.

[sensitivenips]

Thursday
Chest, Back, & Traps
DB Incline:
80 x 10
90 x 10
100 x 6
Machine Plate Loaded Incline Palms In & Cable Fly's:
180 x 10 & 60 x 10
230 x 9 & 70 x 8
270 x 10 & 70 x 8
Cable Incline Press:
160 x 10
190 x 10
220 x 10
BB Bent Over Rows 90 Degree Bend:
2 x 185 x 10
205 x 8
Seated Cable Rows:
70 x 10
90 x 10
110 x 8
Seated Palms In Lats:
160 x 10
180 x 10
200 x 10
Revers Grip Smith Shrugs:
135 x 10
185 x 10
225 x 10
Smith Shrugs:
2 x 185 x 10
225 x 10
Seated DB Shrugs:
3 x 65 x 10
Cardio: 30 minutes
Completion Time: 1 hr 30 minutes

[sensitivenips]

Friday
Legs
Leg Press:
740 x 10
820 x 8
900 x 5 [Spot]
Cable Squats:
100 x 10
160 x 10
220 x 10
Lying Leg Curls:
80 x 10
100 x 10
110 x 10
Cable Seated Calf Raises:
150 x 15
170 x 15
190 x 15
Cardio: 30 minutes
Completion Time: 1 hr 30 min
no judging on the cable squats, thats the first time ive used the machine so i was testing it out. my time on fridays if not used wisely end up cutting my workout short, unfortunately this has happened to 2 leg workouts in a row.

[tilltheend]

Very good keep it up.

[sensitivenips]

Monday
Shoulders & Arms
Smith Military Press:
135 x 10
165 x 8
185 x 5 & 135 x 8
Seated Side Delts [Lean Forward]:
20 x 12
25 x 12
30 x 10
Rear Seated Side Delts:
25 x 12
30 x 10
35 x 10 + 5
Weighted Dips:
35 x 10
65 x 10
75 x 9
Skulls:
75 x 12
115 x 10
135 x 7
Rope Push Downs:
60 x 10
2 x 70 x 10
BB Curlz:
65 x 10
95 x 10
115 x 8
Seated DB Alt Curlz:
30 x 10
35 x 10
45 x 10
Completion Time: 1hr 40 min
got tied up in conversation had to forgo cardio, i usually dont let this happen but consider it one of my rare circumstances.

[sensitivenips]

Tuesday
Back, Chest, & Traps
Bent Over Wide Grip Machine Plate Loaded Rows:
135 x 10
160 x 8
180 x 4 & 90 x 10
Smith Under Hand Grip Bent Over Rows [45 Degree Bend]:
135 x 10
185 x 10
225 x 7
Smith Single Rows:
95 x 10
2 x 120 x 10
Smith Incline Press:
135 x 10
185 x 10
225 x 8
Machine Plate Loaded Palms In Incline Press:
3 x 180 x 10
Seated Cable Fly's:
140 x 10
160 x 10
180 x 10
Smith Rear Shrugs:
135 x 12
185 x 12
225 x 10
Seated Palms In Machine Plate Loaded Shrugs:
3 x 180 x 10
Cardio: 30 min
Completion Time: 1 hr 40 min

[sensitivenips]

Wednesday
Legs
Cable Squats:
180 x 10
260 x 10
300 x 10
Leg Press:
540 x 10
720 x 10
810 x 7
Single Leg Curlz:
60 x 10
70 x 10
80 x 10
Seated Machine Calf Raises:
150 x 20
170 x 15
190 x 15
Lying Leg Curlz:
90 x 10
110 x 10
130 x 8
Cardio: 30 minutes
Completion Time: 1 hr 30 min
Doing the cable squats/hack squats instead of bb squats due a minor lower back issue. probably going to continue with this into the summer.

[sensitivenips]

Thursday
Shoulders & Arms
Plate Loaded Machine Palms In Shoulder Press:
180 x 10
230 x 10
270 x 6
Cable Side Delts [2 second squeeze]:
95 x 12
110 x 10
125 x 8
Seated Cable Rear Delts [2 second squeeze]:
120 x 10
140 x 10
160 x 8
EZ Curlz:
75 x 10
95 x 10
115 x 6
Over Head Cable Curlz:
42.5 x 10
52.5 x 10
62.5 x 10
Spider Curlz:
2 x 30 x 10
40 x 8
Skulls Shoulder Width Grip:
75 x 12
115 x 10
135 x 10
Plate Loaded Machine Seated Push Downs:
230 x 10
320 x 10
360 x 8
Single Cable Push Downs:
17.5 x 10
22.5 x 10
27.5 x 10
Cardio: 30 min
Completion Time: 1 hr 45 min

[tilltheend]

Very good keep it up!

[WidowMaker]

hey sens when you get done with this training cycle if you would try to drop off on some of the volume I guarantee you will add more mass and strength to your work and like the outcome IMHO.
Training looks really great for the volume your doing and the work you're applying.

[sensitivenips]

Friday
Chest, Back, & Traps
Incline:
185 x 10
225 x 8 [Spot]
245 x 4 [Spot]
DB Incline [Angled Grip]:
70 x 10
80 x 10
100 x 8
DB Flat Fly's:
50 x 10
60 x 10
70 x 8
Palms In Wide Grip Lats:
80 x 10
100 x 10
120 x 10 [Spot]
Bent Over Plate Loaded Machine Wide Grip Rows:
90 x 10
125 x 10
150 x 10
Push Downs Using Rope & Reverse Grip Smith Shrugs:
32.5 x 10 & 180 x 10
42.5 x 10 & 180 x 10
52.5 x 10 & 180 x 10
Cardio: 30 minutes
Completion Time: 1 hr 25 min.

[sensitivenips]

Sunday
Legs
Cable Squats [Feet Close]:
180 x 10
240 x 10
300 x 10
Single Leg Press:
90 x 10
135 x 10
180 x 10
Hip Abduction:
140 x 10
180 x 10
210 x 10
Lying Leg Curls [Feet Close]:
90 x 10
110 x 10
130 x 8
Seated Calf Raises [Heels In]:
4 x 45 x 15
Seated Cable Calf Raises [Feet Close]:
4 x 150 x 15
Cardio: 30 minutes
Completion Time: 1 hr 30 min.

[sensitivenips]

hey sens when you get done with this training cycle if you would try to drop off on some of the volume I guarantee you will add more mass and strength to your work and like the outcome IMHO.
Training looks really great for the volume your doing and the work you're applying.

What would you recommend e.g. less exercises per muscle group? I actually am changing my workout plan for the next 2 months, so I am interested in any suggestions.

[WidowMaker]

i got your pm and i'll put you together a leg routine based on what i see here that will have you callin the paramedics when you done.
I personally train each session til i have to sit down or lay on the floor to regroup for a minute.

[sensitivenips]

Monday
Shoulders
Smith Military Press
155 x 10
175 x 10
185 x 8
135 x 20
Seated Side Delts [Drop Set]:
20 x 12 & 10 x 12
30 x 12 & 20 x 12
30 x 10 & 20 x 11
Cable Front Delts [Drop Set]:
25 x 12 & 15 x 12
30 x 12 & 15 x 12
35 x 12 & 20 x 10
Seated Bent Over Rear Delts [Drop Set]:
20 x 12 & 10 x 12
25 x 12 & 15 x 12
30 x 12 & 20 x 12
Seated Cable Rear Delts [Drop Set]:
120 x 12 & 80 x 12
140 x 12 & 90 x 12
160 x 11 & 100 x 10
Cardio: 30 min
Completion Time: 1hr 35 min
The 2 rear delt exercises at the end were meant to be supersetted, but I was so exhausted after the front delt laterals that I ended up not paying attention to my own routine and doubled the workload of the last exercise by continuing with drop sets for both exercises.

3 day split is over, now back to one muscle group per week...except for shoulders and tris bc I hate my shoulders and tris, and I want them to pay for the hatred they are causing me.

[sensitivenips]

Tuesday
Arms
Rope Pushdowns:
22.5 x 20
2 x 32.5 x 20
Skulls:
2 x 115 x 10
1 x 115 x 8.5
1 x 75 x 20
Underhand Cable Pushdowns [Drop Sets]:
2 x 42.5 x 12 & 22.5 x 12
1 x 52.5 x 12 & 32.5 x 12
Weighted Bench Dips:
2 x 70 x 12
80 x 12
BB Curlz:
3 x 95 x 10
1 x 65 x 20
DB Curlz:
35 x 8
40 x 8
45 x 8
Plate Loaded Preachers:
3 x 70 x 12
EZ Curlz:
25 x 75
Cardio: 30 min
Completion Time: 1 hr 45min

[sensitivenips]

Thursday
Legs:
Plate Loaded Hack Squats:
90 x 12
140 x 12
180 x 12
230 x 8
320 x 5
3 x 360 x 5
180 x 20
180 x 17
Leg Press:
410 x 10
540 x 10
630 x 10
2 x 720 x 6
BB Lunges:
55 x 15
Cardio: 30 min
Completion Time: 1hr 25min
wow, i was sweating so bad that by the time i went to do cardio my shirt was soaked, could also be a result of the tren. i had to hop on the bike, up the level, and just go slow. i guess though that when the above workout is done properly there should be no room for cardio, so maybe this means i need to work harder. but dammit that was brutal. started getting a headache around leg press, legs feel like ive been hiking all day long. thanks WM for crafting this routine for me. just noticed the last 2 sets on squats were suppose to be burnouts, unfortunately i messed that up this time, so moving forward those will be burnouts.
Weight: 225 lbs

[WidowMaker]

^^^^^^No problem brother. Enjoy and don't worry about your little mix up. You'll do just fine.

[sensitivenips]

Friday
Chest & Shoulders
DB Incline:
80 x 10
90 x 10
105 x 6
DB Flat:
90 x 10
100 x 10
110 x 6
80 x 20
DB Incline Fly's:
45 x 10
50 x 10
55 x 10
35 x 20
Seated Side Delts [Lean Forward]:
15 x 12
20 x 12
25 x 12
Cable Front Delts:
25 x 12
30 x 12
35 x 12
Cardio: 30 min
Completion Time: 1hr 15min

[sensitivenips]

Monday
Back & Traps
Plate Loaded Machine Bent Over Rows:
100 x 12
130 x 10
145 x 8
70 x 20
Smith Rows Under Hand Grip:
185 x 10
205 x 10
225 x 8
135 x 20
DB Rows:
80 x 10
90 x 10
105 x 10
Cable Lats:
-Over Hand Grip: 60 x 10 & 30 x 10
-Palms In Grip: 80 x 10 & 40 x 10
-Under Hand Grip: 100 x 10 & 50 x 10
Reverse Grip Shrugs:
135 x 12
185 x 12
225 x 12
135 x 20
Cardio: 30 min
Completion Time: 1 hr 30 min

[sensitivenips]

Tuesday
Hams
Deads:
bar x 15
95 x 12
135 x 12
175 x 8
225 x 5
245 x 5
265 x 5
275 x 5
Leg Curls:
2 x 70 x 12
80 x 10
90 x 8
110 x 6
120 x 4
130 x 4
140 x 3 & 70 x 15
Cardio: 30 min
Completion Time: 1hr 15min

[MuscleMind]

Nice workouts, great consistancy.

[WidowMaker]

Looks good so far sens..so tell me how your split leg days are going, lol.

[sensitivenips]

The split for legs is a great start. My motivation for legs can be a little harder to come by, so I end up changing my leg workouts often to keep me interested. As of the split I am on now its awesome because I am not doing the typical 4 - 5 exercises with 4 - 5 working sets routine. I am focusing mainly on 2 exercises and finish off with a set of a 3rd exercise. I havent really done a routine where I just focus on 2 exercises.

After the quad routine my legs were shaky but I could still walk. I stopped doing Deads for a couple of years, except throwing them in a workout once in a blue moon, so I have to say I am a little pumped to be bringing them back. I like sweating during my workouts bc I feel like I am actually working out. The sweat was dripping off my nose towards the end of the Deads routine on Hams day. My Hams were exhausted, and instantly sore the next day. This is the second day sense Hams and they are still sore which is an awesome sign.

So far I have to say I am excited for the next leg workout, and sense I am splitting them into 2 seperate workouts I feel like its not an overload. Overload is a demotivator for me when it comes to legs. Also you have me progressively working into my working sets, which keeps me interested because I am use to doing a couple of warms up and going strait to the working sets.

[sensitivenips]

Wednesday
Shoulders
Smith Military Press:
155 x 10
175 x 8
155 x 10
95 x 20
Seated Side Delts:
20 x 12 & 10 x 12
25 x 12 & 15 x 12
25 x 12 & 15 x 12
Cable Front Delts:
25 x 12 & 10 x 12
30 x 12 & 15 x 12
35 x 12 & 20 x 12
DB Bent Over Rear Delts & Seated Cable Rear Delts:
30 x 12 & 100 x 12
30 x 12 & 100 x 12
30 x 12 & 100 x 12
Cardio: 40 min
Completion Time: 1 hr 45 min
I drop weight from my last shoulder workout on the smith military press, not sure what the problem is there.

[sensitivenips]

Thursday
Arms
Rope Push Downs:
2 x 27.5 x 20
1 x 32.5 x 20
Skulls:
2 x 115 x 10
1 x 115 x 9
1 x 75 x 20
Under Hand Grip Cable Pull Downs [Drop]:
42.5 x 10 & 22.5 x 10
52.5 x 10 & 32.5 x 10
62.5 x 10 & 42.5 x 10
Weighted Bench Dips:
3 x 90 x 12
BB Curlz:
3 x 95 x 10
1 x 65 x 15
Spider Curlz:
3 x 30 x 8
Plate Loaded Machine Preachers:
1 x 70 x 10
1 x 70 x 12
1 x 70 x 10
EZ Curlz:
25 x 60
Cardio: 30 min
Completion Time: 1 hr 25 min

[sensitivenips]

Friday
Legs
Leg Press:
180 x 15
360 x 12
450 x 8
540 x 5
720 x 5
810 x 5
2 x 900 x 5
Hack Squats:
180 x 12
270 x 8
360 x 5
2 x 450 x 5
450 x 5 & 180 x 15
Walking BB Lunges:
85 x 15
Cardio: 30 min
Completion Time: 1 hr 30 min
Training Partner today slowed me down, couldnt keep up with my pace. In addition he couldnt bare the thought of starting the workout with any other exercise than Leg Press. This is typically why I train alone.

[sensitivenips]

Saturday
Chest & Delts
DB Incline:
85 x 10
95 x 10
105 x 7 [Spot]
70 x 20
Incline Palms In Plate Loaded Machine:
3 x 180 x 10
90 x 20
Seated Cable Fly's:
120 x 10
140 x 10
160 x 10
Seated DB Front Delts [90 Degree Above Head Raise]:
15 x 12
2 x 20 x 12
Seated Cable Side Delts:
3 x 115 x 10
Completion Time: 45 min

[sensitivenips]

Monday
Back & Traps
Pull Ups:
Palms In x 12
Wide grip x 8
Under Hand Grip x 8
Pull Downs:
Wide Grip: 110 x 12
Close Under Hand Grip: 110 x 12
Palms In: 110 x 12
BB Rows:
155 x 10
175 x 10
185 x 8
115 x 20
Machine Plate Loadedd T-Rows:
80 x 10
105 x 10
130 x 8
DB Rows:
90 x 10
100 x 10
120 x 8
DB Pullovers:
2 x 60 x 12
Smith Reverse Shrugs:
4 x 135 x 12
Cardio: 30 min
Completion Time: 1 hr 45 min

[sensitivenips]

alright, lost track for a bit and decided to give it a rest for awhile as far as keeping my log. the recent change to my training split is one i am continuing for the next month or two, and will follow that up with another change. so far i have dropped from 230lbs to 220lbs with my cardio peaking at 10 30 min sessions a week. slowly bringing abdominals back into the picture. i have not been following the diet plan listed someteen # of posts down, but have crafted my own diet from the same philosophy which is pretty much increasing protein while slowly depleting carbs and increasing cardio.

[sensitivenips]

Tuesday:
Hams:
Deads:
2 x 135 x 12
185 x 12
225 x 8
275 x 5
315 x 5
335 x 5
355 x 3 [Personal Record]
Lying Leg Curlz:
80 x 12
110 x 10
120 x 8
130 x 6
140 x 4 & 80 x 11 & 40 x 15
Cardio: 30 min
Completion Time: 1 hr 25 min