SteelSouth
New member
Great work broly, keep it up!!
\m/MANOWAR\m/ 's training log!
- Thread starter MANOWAR
- Start date
MANOWAR
New member
Winterlong said:
Free weight barbell now. Smith was when my thumb was in bad condition, been on free for a couple of weeks, I just hate unracking it, walking 3 steps back, finishing my set, walking up 3 steps, and racking it, the smith was so much easier but less of a workout, nothing beats free weights.
thanks JT
SteelSouth
New member
The way I look at it is, if i'm still sore, then that certain muscle is not fully recovered and should not be excercised. Good decision, listen to your body
SteelSouth
New member
Just do what I do on my off days, rest, eat, and grow
MANOWAR
New member
Sorry guys I've been really backed up with work so no time to post anything.
Sunday 4/23/06
I was soare all week so held off thursdays workout till sunday. I know its a long rest but I just got back on weights so I get soare easily and for a long time.
Deadlifts
115x5 warmup
135x5
185x5
195x5 (I wanted to add an extra set since I thought I could do it)
Barbell rows
95x10 warmup
115x8
135x5
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
105x8
135x5
Preacher DB curl
20x12 (each arm) warmup
25x12
35x8
Hammer curls
30x8 (each arm)
30x8
So this workout was pretty good, my back is still sore as hell along with my biceps and forearms. My hamstrings are also a little bit sore, but I think thats from my deadlifts, my legs were a little stiff, people said my form was great but my conventional and stiff leggeds are somewhat alike. I need Winter to be there to direct me but he went a little earlier.
Tuesday 4/25/06
I was going to do legs today but my hamstrings were a little soare so I decided to switch up legs and pushes. So today I did chest delts and tris. It was a pretty good workout.
Flat bench press
115x10 warmup
135x6
145x6
(Although I did struggle a lot on the last set, bench went up 10 lbs since last week, pretty damn good!)
Incline DB press
45x8 (negative last one down)
55x8 (negative last one down)
(My DB presses didn't go up at all since last week, but I don't think I was properly warmed up. I was also really tired today from loss of sleep... fucking school)
Dips
Bodyweightx6
BW+10lbsx6 (weight was strapped to waist belt)
Reverse grip bench press
95x10
Isolateral shoulder press (Hammer Strength)
80x12 warmup
130x8
180x4 **Allright guys, I don't remember much of my old lifts, but if I'm not mistaken, this was a personal record. Soooo.... PR!!!!! wooo
So I decided to change the workout today. I added in some dips and took out the pushdowns. I also took out the lateral raises, which I'll put back in next week. I feel like I could be getting better gains because I'm back in school and losing sleep, but I can't complain. I'm doing great for my second week back!
Let me know what you guys think. Thanks!
Sunday 4/23/06
I was soare all week so held off thursdays workout till sunday. I know its a long rest but I just got back on weights so I get soare easily and for a long time.
Deadlifts
115x5 warmup
135x5
185x5
195x5 (I wanted to add an extra set since I thought I could do it)
Barbell rows
95x10 warmup
115x8
135x5
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
105x8
135x5
Preacher DB curl
20x12 (each arm) warmup
25x12
35x8
Hammer curls
30x8 (each arm)
30x8
So this workout was pretty good, my back is still sore as hell along with my biceps and forearms. My hamstrings are also a little bit sore, but I think thats from my deadlifts, my legs were a little stiff, people said my form was great but my conventional and stiff leggeds are somewhat alike. I need Winter to be there to direct me but he went a little earlier.
Tuesday 4/25/06
I was going to do legs today but my hamstrings were a little soare so I decided to switch up legs and pushes. So today I did chest delts and tris. It was a pretty good workout.
Flat bench press
115x10 warmup
135x6
145x6
(Although I did struggle a lot on the last set, bench went up 10 lbs since last week, pretty damn good!)
Incline DB press
45x8 (negative last one down)
55x8 (negative last one down)
(My DB presses didn't go up at all since last week, but I don't think I was properly warmed up. I was also really tired today from loss of sleep... fucking school)
Dips
Bodyweightx6
BW+10lbsx6 (weight was strapped to waist belt)
Reverse grip bench press
95x10
Isolateral shoulder press (Hammer Strength)
80x12 warmup
130x8
180x4 **Allright guys, I don't remember much of my old lifts, but if I'm not mistaken, this was a personal record. Soooo.... PR!!!!! wooo
So I decided to change the workout today. I added in some dips and took out the pushdowns. I also took out the lateral raises, which I'll put back in next week. I feel like I could be getting better gains because I'm back in school and losing sleep, but I can't complain. I'm doing great for my second week back!
Let me know what you guys think. Thanks!
Last edited:
MANOWAR
New member
WEEK 1
(4/17 - 4/23)
Monday 4/17/06 - Legs
(my back was hurting from construction, so I took it really light)
Squats
135x10 warmup
165x5, 185x5
These felt extremely light to me, like a warmup, but I really didn't want to agrivate my back. I'll take it heavier next week. People also complimented my form a lot so that felt good.
Leg press
4 plates x20
Isolated leg curls
10x15, 25x12 (each leg)
Ab curls on decline bench (about 45 degrees tilted)
2x20
Hip Abductors (Life Fitness machine that all the women use, you guys have probably seen it somewhere)
80x20
Calf raises w/ 25lbs strapped to belt
20x10, 25x10
The short workout felt pretty good and my legs are still soare. Seems like a good routine to follow.
Tuesdeay 4/18/06 - Pushes
After 6 months with an injured thumb it felt GREAT to finally hit the weights again
Flat bench press
95x 10 warmup
115x6, 135x6
Incline DB press
35x12 warmup
45x10, 55x8 (negative last one down)
Trisep pushdowns
70x30, 80xfailure (think it was around 20)
Skull crushers
45x12 (and then trisep bench same weight for 10)
Lateral raises
20x15, 20x12
Iso lateral shoulder press
100x10, 150x8
Decided to throw this in cuz I didn't feel like I hit my shoulders good enough. Next week I'll replace lateral raises with weighd dips.
Sunday 4/23/06 - Back
I was soare all week so held off thursdays workout till sunday. I know its a long rest but I just got back on weights so I get soare easily and for a long time.
Deadlifts (Sumo)
115x5 warmup
135x5, 185x5, 195x5 (I wanted to add an extra set since I thought I could do it)
Barbell rows
95x10 warmup
115x8, 135x5
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
105x8, 135x5
Preacher DB curl
20x12 (each arm) warmup
25x12, 35x8
Hammer curls
30x8, 30x8
So this workout was pretty good, my back is still sore as hell along with my biceps and forearms. My legs are a bit sore, it's probably from my deadlifts. People said my form was great, but Winter wasn't there to direct me since he went a little earlier.
WEEK ACCOMPLISHMENTS
This new routine looks good, and I hope I can get good gains and recover whatever I lost
WEEK DOWNFALLS
Well my squats weren't so heavy, but it's a start
GOALS
Mainly I want to bring my squats and my deadlifts up. I am more concerned about bringing these up rather then my bench, and also avoid hurting my back because I do pull it often. My knees also have problems. Yeah... my body sucks.
(4/17 - 4/23)
Monday 4/17/06 - Legs
(my back was hurting from construction, so I took it really light)
Squats
135x10 warmup
165x5, 185x5
These felt extremely light to me, like a warmup, but I really didn't want to agrivate my back. I'll take it heavier next week. People also complimented my form a lot so that felt good.
Leg press
4 plates x20
Isolated leg curls
10x15, 25x12 (each leg)
Ab curls on decline bench (about 45 degrees tilted)
2x20
Hip Abductors (Life Fitness machine that all the women use, you guys have probably seen it somewhere)
80x20
Calf raises w/ 25lbs strapped to belt
20x10, 25x10
The short workout felt pretty good and my legs are still soare. Seems like a good routine to follow.
Tuesdeay 4/18/06 - Pushes
After 6 months with an injured thumb it felt GREAT to finally hit the weights again
Flat bench press
95x 10 warmup
115x6, 135x6
Incline DB press
35x12 warmup
45x10, 55x8 (negative last one down)
Trisep pushdowns
70x30, 80xfailure (think it was around 20)
Skull crushers
45x12 (and then trisep bench same weight for 10)
Lateral raises
20x15, 20x12
Iso lateral shoulder press
100x10, 150x8
Decided to throw this in cuz I didn't feel like I hit my shoulders good enough. Next week I'll replace lateral raises with weighd dips.
Sunday 4/23/06 - Back
I was soare all week so held off thursdays workout till sunday. I know its a long rest but I just got back on weights so I get soare easily and for a long time.
Deadlifts (Sumo)
115x5 warmup
135x5, 185x5, 195x5 (I wanted to add an extra set since I thought I could do it)
Barbell rows
95x10 warmup
115x8, 135x5
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
105x8, 135x5
Preacher DB curl
20x12 (each arm) warmup
25x12, 35x8
Hammer curls
30x8, 30x8
So this workout was pretty good, my back is still sore as hell along with my biceps and forearms. My legs are a bit sore, it's probably from my deadlifts. People said my form was great, but Winter wasn't there to direct me since he went a little earlier.
WEEK ACCOMPLISHMENTS
This new routine looks good, and I hope I can get good gains and recover whatever I lost
WEEK DOWNFALLS
Well my squats weren't so heavy, but it's a start
GOALS
Mainly I want to bring my squats and my deadlifts up. I am more concerned about bringing these up rather then my bench, and also avoid hurting my back because I do pull it often. My knees also have problems. Yeah... my body sucks.
MANOWAR
New member
WEEK 2
(4/24 - 4/30)
Tuesday 4/25/06 - Pushes
I was going to do legs today but my hamstrings were a little soare so I decided to switch up legs and pushes.
Flat bench press
115x10 warmup
135x6, 145x6
Incline DB press
45x8, 55x8 (negative last one down)
(My DB presses didn't go up at all since last week, but I don't think I was properly warmed up. I was also really tired today from loss of sleep... fucking school)
Dips
Bodyweightx6
BW+10lbsx6 (weight was strapped to waist belt)
Reverse grip bench press
95x10
Isolateral shoulder press (Hammer Strength)
80x12 warmup
130x8, 180x4 PR!
So I decided to change the workout today. I added in some dips and took out the pushdowns. I also took out the lateral raises, they're too uncomfertable for me. I feel like I could be getting better gains, but I'm back in school and losing sleep. I can't complain though I'm doing great for my second week!
Wednesday 4/26/06 - Legs
Well... I usually save my lifts to my phone, but this one seems to be empty. I guess I forgot to put in my numbers lol
Saturday 4/29/06 - Back
Deadlifts (Sumo)
115x5 warmup
135x5, 185x5
I did 195 last week but I just couldn't hit 195, I was too exhausted and struggled on 185.
Barbell rows
95x10 warmup
115x8, 140x5
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
120x8, 150x5
Preacher curls (E-Z bar)
45x10 warmup, 45x10 warmup
65x8, 70x4
Hammer curls
30x8, 35x8
WEEK ACCOMPLISHMENTS
10 pound increment on my bench press!!!
Personal record on my isolateral shoulder press!!!
WEEK DOWNFALLS
Dumbell presses didn't go up, but I don't think I was properly warmed up. I'm happy with my bench going up.
Loss of sleep (school)
Decline in deadlifts
GOALS
Get my deadlifts and squats up
(4/24 - 4/30)
Tuesday 4/25/06 - Pushes
I was going to do legs today but my hamstrings were a little soare so I decided to switch up legs and pushes.
Flat bench press
115x10 warmup
135x6, 145x6
Incline DB press
45x8, 55x8 (negative last one down)
(My DB presses didn't go up at all since last week, but I don't think I was properly warmed up. I was also really tired today from loss of sleep... fucking school)
Dips
Bodyweightx6
BW+10lbsx6 (weight was strapped to waist belt)
Reverse grip bench press
95x10
Isolateral shoulder press (Hammer Strength)
80x12 warmup
130x8, 180x4 PR!
So I decided to change the workout today. I added in some dips and took out the pushdowns. I also took out the lateral raises, they're too uncomfertable for me. I feel like I could be getting better gains, but I'm back in school and losing sleep. I can't complain though I'm doing great for my second week!
Wednesday 4/26/06 - Legs
Well... I usually save my lifts to my phone, but this one seems to be empty. I guess I forgot to put in my numbers lol
Saturday 4/29/06 - Back
Deadlifts (Sumo)
115x5 warmup
135x5, 185x5
I did 195 last week but I just couldn't hit 195, I was too exhausted and struggled on 185.
Barbell rows
95x10 warmup
115x8, 140x5
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
120x8, 150x5
Preacher curls (E-Z bar)
45x10 warmup, 45x10 warmup
65x8, 70x4
Hammer curls
30x8, 35x8
WEEK ACCOMPLISHMENTS
10 pound increment on my bench press!!!
Personal record on my isolateral shoulder press!!!
WEEK DOWNFALLS
Dumbell presses didn't go up, but I don't think I was properly warmed up. I'm happy with my bench going up.
Loss of sleep (school)
Decline in deadlifts
GOALS
Get my deadlifts and squats up
MANOWAR
New member
WEEK 3
(5/1 - 5/7)
Wednesday 5/03/06 - Pushes
Flat bench press
115x 10 warmup
135x6, 150x6
Incline DB press
35x10 warmup
50x8, 60x8 (negative last one down)
Dips
Bodyweightx6
BW+15lbsx6 (weight was strapped to waist belt)
Trisep pushdowns
65x15 warmup
100x12, 100x12
Iso lateral shoulder press (Hammer Strength)
80x12 warmup
130x8, 185x4 PR!
Thursday 5/04/06 - Legs
Squats
115x10 warmup
135x5, 165x5
I don't know why, my legs just felt really weak today, and I was completely out of energy. Probably lack of sleep from school, it's hard to keep up, but I'm done in a few weeks so everything will fix itself.
Leg press
4 plates x20
Leg Extension
150x10, 180x10
Ab curls on decline bench (about 45 degrees tilted)
2x20
Hip Abductors (Life Fitness machine that all the women use, you guys have probably seen it somewhere)
80x20
Calf raises w/ 25lbs strapped to belt
25x10, 25x10
Legs aren't going up, but it's probably a lack of sleep. I also have lower back and knee problems, but I have to suck it up.
Saturday 5/06/06- Back
It's hard to be consistent with deadlifts and squats because my back randomly fucks itself, but today it felt okay.
Deadlifts (Sumo)
115x5 warmup
135x5, 165x5
Big downfall since last week, but I just couldn't do more, I was exhausted
Barbell rows
95x10 warmup
115x8, 135x5
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
105x8, 135x5
Preacher DB curl
20x12 (each arm) warmup
25x12, 35x8
Hammer curls
30x8, 30x8
So this workout was pretty good, my back is still sore as hell along with my biceps and forearms. My legs are a bit sore, it's probably from my deadlifts. People said my form was great, but Winter wasn't there to direct me since he went a little earlier.
WEEK ACCOMPLISHMENTS
Chest and shoulder gains are great
WEEK DOWNFALLS
Can't get my deadlifts up!!
GOALS
Up the deads and squats, bench is fine
(5/1 - 5/7)
Wednesday 5/03/06 - Pushes
Flat bench press
115x 10 warmup
135x6, 150x6
Incline DB press
35x10 warmup
50x8, 60x8 (negative last one down)
Dips
Bodyweightx6
BW+15lbsx6 (weight was strapped to waist belt)
Trisep pushdowns
65x15 warmup
100x12, 100x12
Iso lateral shoulder press (Hammer Strength)
80x12 warmup
130x8, 185x4 PR!
Thursday 5/04/06 - Legs
Squats
115x10 warmup
135x5, 165x5
I don't know why, my legs just felt really weak today, and I was completely out of energy. Probably lack of sleep from school, it's hard to keep up, but I'm done in a few weeks so everything will fix itself.
Leg press
4 plates x20
Leg Extension
150x10, 180x10
Ab curls on decline bench (about 45 degrees tilted)
2x20
Hip Abductors (Life Fitness machine that all the women use, you guys have probably seen it somewhere)
80x20
Calf raises w/ 25lbs strapped to belt
25x10, 25x10
Legs aren't going up, but it's probably a lack of sleep. I also have lower back and knee problems, but I have to suck it up.
Saturday 5/06/06- Back
It's hard to be consistent with deadlifts and squats because my back randomly fucks itself, but today it felt okay.
Deadlifts (Sumo)
115x5 warmup
135x5, 165x5
Big downfall since last week, but I just couldn't do more, I was exhausted
Barbell rows
95x10 warmup
115x8, 135x5
Reverse narrow grip pulldowns (like chinups)
75x10 warmup
105x8, 135x5
Preacher DB curl
20x12 (each arm) warmup
25x12, 35x8
Hammer curls
30x8, 30x8
So this workout was pretty good, my back is still sore as hell along with my biceps and forearms. My legs are a bit sore, it's probably from my deadlifts. People said my form was great, but Winter wasn't there to direct me since he went a little earlier.
WEEK ACCOMPLISHMENTS
Chest and shoulder gains are great
WEEK DOWNFALLS
Can't get my deadlifts up!!
GOALS
Up the deads and squats, bench is fine
