Thread: Sensitivenips Training Journal

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

Nice workouts, great consistancy.

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

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.

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

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

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

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.