AngryMuscles
New member
good to see ya working out again, bro. keep it up!
\m/MANOWAR\m/ 's training log!
- Thread starter MANOWAR
- Start date
MANOWAR
New member
Quick question. I'm doing heavy squats and then heavy leg presses. Should I stick with the heavy squats and cut out the leg press? It seems like too many heavy lifts for me, and after the squats I'm usually shit tired. Should I go lighter on the leg press, take it out, or leave it the way it is and continue this way? Thanks
MANOWAR
New member
WEEK 3
(7/10 - 7/16)
Monday 7/10/06
Back
Sumo deadlifts
115x5 warmup
135x5, 205x5 PR!!(hard, but they were perfect. I met a huuge asian guy, that looked just like Winter but 40 years old, I thought he was 20 but he told me he's 40, and he said my form was perfect and to keep it up... made me feel really good)
Close grip pulldowns (w/ a hammer grip)
75x10 warmup
120x8, 150x4 (took out wide grip lat pulldowns cuz they suck and hurt my medial delts)
Lateral rows
75x10 warmup
105x8, 140x10 (hard, but nice gains)
Traps
Hex-bar shrugs
Bar+90x8, bar+160x4 (don't know how much the bar weights, feels like 25, maybe 35, I'll ask next time)
Biceps
Preacher curl (EZ-Bar)
25x10 warmup
75x5, 90x5 PR!!
This was a great workout, and my deads were really good. A couple of things I changed, one was that I used the hex bar for shrugs cuz dumbells suck, and another is I started out with a set of wide grip regular lat pulldowns, but they hurt my shoulders way too much so I switched to a narrow hammer style grip.
Wednesday 7/12/06
Chest
Incline bench press
95x10 warmup
110x5, 115, 145x5 (wasn't too hard or too easy, but I did good)
Flat dumbell press
35x10 warmup
60x5, 75x5(W00 up 5 pounds again!!)
Dips
Bodyweightx6
BW+40lbsx5 PR!! (I went down to fast, and was very wobbly, so I couldn't get a 6th rep. This is my LAST time doing dips for a while as they hurt my shoulders way too much)
Triseps
Reverse bench press
95x6 (was too tired and exhausted to go another set so I did one)
Pushdowns
100x12 (again, tired so I hit 1 set)
I was tired from dips so cut down triseps, but the chest workout was great and I hit some good numbers.
Friday 7/14/06
Legs
Squats
95x10 warmup
135x5, 185x5, 195x5 (pretty easy, but I was sick and didn't want to go heavy so I kept the same weight as last week)
Isolated leg curls
35x12, 40x8 (each leg) (going down every week for some reason)
Hip Abductors
90x10
Shoulders
DB shoulder presses
25x10
40x6, 50x6 (up since 3 weeks ago... WOO)
Lateral raise (Life Fitness machine)
30x12 warmup
70x10, 90x10
So overall the workout was good. 2 things that were a little different. 1, I had a bad cold and was very sick so I didn't go up on squats, but they were much easier than last week. 2, I forgot about shoulders, and remembered during squats, so did them after legs when usually I do them before. Oh and, I took out the leg press cuz it sucks and I don't like it.
WEEK ACCOMPLISHMENTS
Deads are jumping up. Chest workout was awsome and I'm happy with the gains. Pretty good week.
WEEK DOWNFALLS
Was sick for the leg workout, hopefully I'll be better by Monday
GOALS
Keep up all the gains
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AngryMuscles
New member
the thing abot deads is....IT'S THE LEGS!!1 that's the secret 
I think you could drop the leg press and interchange it per week.
if you're doing squat with box squats..then drop the leg press. you can mix it up yourself...but not squat, box and leg press..that would be...ouch and senseless
I think you could drop the leg press and interchange it per week.
if you're doing squat with box squats..then drop the leg press. you can mix it up yourself...but not squat, box and leg press..that would be...ouch and senseless
MANOWAR
New member
Okay guys sorry I havn't edited in a while. I'm gonna add my workouts now.
This week has been messed up because
1. I was diagnosed of herpes cinplex (SP) and I got medication that'll make it go away. It's not the STD kind that stays forever. Anyway the sores in my mouth have been hurting so much and causing massive headaches
2. I was diagnosed of an upper bronchial infection (SP) and that's been draining me out and I've been really sick
3. I'm going on vacation tomorow till sunday, so I had to bunch up all the workouts in consecitive days.
Anyway, I've been having back problems for a long time as I've shared in my log, and I finally got it checked out. Turns out my spine is crooked. I have weeks of theropy, it's not as bad as it sounds, but I gotta lay off the heavy weights. I'm sure everything will workout fine.
This week has been messed up because
1. I was diagnosed of herpes cinplex (SP) and I got medication that'll make it go away. It's not the STD kind that stays forever. Anyway the sores in my mouth have been hurting so much and causing massive headaches
2. I was diagnosed of an upper bronchial infection (SP) and that's been draining me out and I've been really sick
3. I'm going on vacation tomorow till sunday, so I had to bunch up all the workouts in consecitive days.
Anyway, I've been having back problems for a long time as I've shared in my log, and I finally got it checked out. Turns out my spine is crooked. I have weeks of theropy, it's not as bad as it sounds, but I gotta lay off the heavy weights. I'm sure everything will workout fine.
MANOWAR
New member
WEEK 4
(7/17 - 7/23)
Monday 7/17/06
Back
Sumo deadlifts
115x5 warmup
135x5, 210x5 PR!!(hard and exhausting, but perfect form)
Lateral rows
75x10 warmup
105x8, 150x10 (hard, but nice gains)
Traps
Upright rows (thumb apart grip, semi close)
20x20 warmup
65x12, 75x12 (hard, but felt good. not sure about these numbers, but I think the bar weights 25. the bar might be 35 in which case I did 75 and 85, but I'm not sure)
Biceps
NEGATIVE Preacher DB curls
15x10 warmup (wanted a light warmup)
45x10 (way too tired to hit another set)
Concentration curls
15x30 each arm (hard as shit, quite a burn)
This was a great and tiring workout, and my deads were really good.
Tuesday 7/18/06
Legs
Squats
95x10 warmup
135x5, 185x5, 205x5 (hard, but I did good, 10 pound gain)
Seated leg curl
85x10, 115x8
Hip Abductors
100x10
Hip Adductors
120x10
I took out shoulders cuz they're sore from yesterday. I had to switch up this week as I'm going on vacation thursday afternoon.
Oh yeah, and I realized something... leg presses suck! I havn't done them in 2 weeks and all that happened was my squats shot up.
Had to make changes because chairopractor said no heavy weights.
I had to settle for some crappy machines and light weights. Here it goes...
Thursday 7/20/06
Chest
Flat bench press
115x12
Incline dumbell flies
25x12
Decline dumbell flies
25x12
Iso lateral flat bench (Hammer Strength)
90x20, 160x15
Diamond pushups
x10
Anyway, going upstate today, back monday, chairopractor tuesday.
Hopefully I can keep all my lifts the same, I just need to avoid deadlifts and squats so my back stays stable.
I want to upload the xrays but the doc has it. My spine from a front view goes side to side like this (
WEEK ACCOMPLISHMENTS
Deads and squats are consistantly going up... finally!
WEEK DOWNFALLS
None really, I just had to switch up the days so it felt wierd
GOALS
Hope not to loose all these awsome gains since I gotta switch things up, and also to not aggravate my back
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