Workout Log 2007.03.28

Back: SL Deadlift: 215 x 5/5/5/5/5 (+10)
Hams: Leg Curl: 90 x 5/5/5/5/5 (+5)
Lats: Pullups: 10 x 5/5/5/5/5 (+2.5)
Side Delts: Lateral Raise: 25 x 6/6/6/6/6 (+5)
Biceps: EZ Curl: 75 x 5/5/5/5/5 (+5)
Traps: BB Shrug: 200 x 6/6/6/6/6 (+5)

Whee.. will increase weight on all these exercises next week! My traps are really sore today from the shrugs.

Workout Log 2007.03.25

Chest: Incline Bench: 155 x 5/5/5/5/5 (+5)
Quads: Leg Extension: 110 x 5/5/5/5/5 (+10)
Front Delts: DB Front Raise: 25 x 5/5/5/5/5
Chest: DB Flyes: 45 x 6/7/7/7/7
Calves: DB Raise: 55 x 10/10/10/10/10
Triceps: EZ Extension: 70 x 6/6/6/6/6 (+5)
Hip Flexor: Lying Leg Raise: 12/12/12/12/12

Workout Log 2007.03.22

Lats: Chin-up: 10 x 5/5/5/5/5 (+5)
Hams: Good Morning: 105 x 5/5/5/5/5 (+5)
Back: Bent-over Row: 125 x 5/5/5/5/5 (+5)
Side Delts: Upright Row: 35 x 6/6/6/6/6 (+5)
Biceps: BB Curl: 80 x 5/5/5/5/4
Abductors: Cable Hip Ab: 5/5/5/5

I'm wishing I had a Roman Chair at home for this day. I'm not feeling the Good Mornings in my hamstrings much yet.

Workout Log 2007.03.21

Chest: Flat Bench: 185 x 5/5/5/5/5
Quads: Front Squat: 135 x 5/5/5/5/5 (+20)
Front Delts: Shoulder Press: 125 x 5/5/5/5/5 (+10)
Calves: BB Raise: 235 x 10/10/10/10/10 (+10)
Triceps: Close Grip Bench: 80 x 5/5/5/5/5 (+10)
Adductors: Cable Hip Ad: 5/5/5/5

That front squat number still looks very low. I'm finding it stresses my wrist and elbows some, so I don't want to jump in too heavy yet. I am noticing that it hits my quads more than a standard squat does.

Workout Log 2007.03.19

Back: DB Lying Row SL Deadlift: 205 x 5/5/5/5/5 (+10)
Lats: Pull-up: 0 x 5/5/5/5/5 (+5)
Hams: Leg Curl 90 x 5/5/5/5/4
Side Delts: Lateral Raise: 25 x 5/5/5/5/5
Biceps: EZ Curl: 70 x 5/5/5/5/6 (+5)
Traps: BB Shrug: 195 x 5/5/5/5/5 (+5)

Because I replaced deadlifts on the previous workout, I added straight-legged deadlifts to this one as a back exercise.

I'm glad I invested in a pair of lifting straps to help with heavy barbell exercises like deadlifts and shrugs. My grip always gives out before the muscles I'm working on those exercises, and without straps I really build up some nasty calluses. Even with gloves, I still got bad calluses until I started using straps.

Workout Log 2007.03.17

Chest: Incline Bench: 145 x 5/5/5/5/5 (+10)
Quads: Snatch Grip DL Leg Extensions: 100 x 5/5/5/5/5 (+10)
Front Delts: DB Front Raise: 20 x 5/5/5/5/5
Chest: DB Flyes: 45 x 6/6/6/6/6
Calves: DB Raise: 55 x 8/8/8/8/8
Triceps: EZ Extension: 70 x 5/5/5/5/5 (+5)
Hip Flexor: Lying Leg Raise: 10/10/10/10/10

I did one set of Snatch Grip (Wide Grip) Deadlifts, and decided I would do Leg Extensions instead. I need to figure out the right way to do them I guess, because I didn't feel that my quads were being worked. For me, deadlifts have always targeted my lower back and hamstrings. So I need to read up on these more before I go hurt myself!

The other modification I made (already!) was to add Flyes.

Workout Log 2007.03.15

Lats: Chin-up: 0 x 8/8/8/8/8 (+10)
Hams: Good Morning: 95 x 5/5/5/5/5 (+10)
Back: Bent-over Row: 115 x 5/5/5/5/5 (+10)
Side Delts: DB Upright Row: 35 x 5/5/5/5/5
Biceps: BB Curl: 75 x 5/5/5/5/5 (+5)
Abductors: Cable Hip Ab: 0 x 5/5/5

I think I need to figure out how to do Good Mornings the right way. Maybe they aren't a hamstring exercise for me. Seemed to work my lower back more than my legs.

Workout Log 2007.03.13

Chest: Flat Bench: 175 x 5/5/5/5/5 (+10)
Quads: Front Squat: 115 x 5/5/5/5/5 (+20)
Front Delts: Shoulder Press: 115 x 5/5/5/5/5 (+10)
Calves: BB Raise: 225 x 10/10/10/10/10 (+10)
Triceps: Close Grip Bench: 70 x 8/8/8/8/8 (+10)
Adductors: Cable Hip Ad: 0 x 5/5/5

This was the first time I've done Front Squats, so I'm starting out light. Numbers in parentheses are how much to increase the weight next time. Sometimes I may do more than 5 if the weight feels light, or on calves.

Also, hip adductors are hard! I'm going to have to work up to 5x5. The friction on my cable is hard enough for now without weight.

Back to 5x5

I had previously switched away from doing a 5x5 workout because my shoulder felt overtrained. However, I had experienced good gains when doing 5x5. Well, the routine I switched to isn't getting me the results I want, so I'm going back to 5x5.

This time I'm trying to do a more balanced routine, so I designed an A/B workout based on Push/Pull exercises. I'm also going to start forcing myself to post my workout logs on those days. Wheee!

Push A
Chest: Flat Bench
Quads: Front Squat
Front Delts: Shoulder Press
Calves: BB Raise
Triceps: Close Grip Bench
Adductors: Cable Hip Ad

Pull A
Lats: Chin-up
Hams: Good Morning
Back: Bent-over Row
Side Delts: Upright Row
Biceps: BB Curl
Abductors: Cable Hip Ab

Push B
Chest: Incline Bench
Quads: Snatch Grip DL Leg Extension
Front Delts: DB Front Raise
Calves: DB Raise
Triceps: EZ Extension
Hip Flexor: Lying Leg Raise

Pull B
Lats: Pull-up
Hams: Leg Curl
Back: DB Lying Row SL Deadlift
Side Delts: Lateral Raise
Biceps: EZ Curl
Traps: BB Shrug