German_Joe's log

[FOOTBALL FAN]

how old are you now mate?? sorry if you have said and I missed it

 

[German_Joe]

how old are you now mate?? sorry if you have said and I missed it

oops sorry im 17 at the moment

 

[German_Joe]

hello again ive been a budy bastard lately and havnt gotten around too posting in here..... pff excuses . Well heres yesterdays log and todays log

 

[German_Joe]

September 5/06
Upper session B

Incline bb benchpress
warmup set 1 x 12 x 120
worksets 3 x 6 x 150

Bent bb row
warmup set 1 x 12 x 110
worksets 1 x 9 x 150
1 x 7 x 150
1 x 10 x 150

Lat pulldown
Worksets 1 x 8 x 143
2 x 7 x 143

Seated db shoulder press
worksets 1 x 10 x 50
2 x 8 x 50

BB shrug
worksets 3 x 10 x 190

Tricep pushdown
worksets 1 x 12 x 83
2 x 8 x 83

Seated db curl
worksets 1 x 10 x 40
2 x 8 x 40

* My incline is lagging behind im going to switch to db incline press for a couple of weeks

* need to add weight to shoulder press and seated curls next session
* overall decent session

 

[German_Joe]

Wednesday, september 6/06
Leg session B

(Bodyweight squats warmup)
1x20

front Squats
Warmup set 1x12 60lbs
worksets 3x8 115lbs


Leg press
worksets 1x15 400lbs
1x8 490lbs
1x4 580lbs

Deadlift
Warmup set 1x12 110lbs
worksets 1x16 140lbs
1x6 160lbs
1x6 200lbs

Leg Curl
worksets 1x8 90lbs
1x7 90lbs

Seated calf raise
worksets 3x12 x 110lbs

Leg press calf raises
worksets 3x12 450lbs

*having difficulty with the front squats... its not that my muscles fatique its that i have difficulty keeping the bar on my delts. Once i had it roll down my arm luckily its only light weight.
*Deadlifts are coming good i cant understand why i never did them before

 

[Hypocrisy86]

Good solid session GJ!

Those Front squats your doing will increase dramatically soon enough !

 

[MexicanMuscle]

great pair of sessions bro. good numbers and great reps! keep it up!

 

[German_Joe]

Flat bb benchpress
warmup set 1 x 12 x 130
set 2 x 6 x 155
worksets 3 x 6 x 180

Bent bb row
warmup set 1 x 12 x 110
worksets 1 x 9 x 160
1 x 8 x 160
1 x 7 x 160

Lat pulldown
Worksets 2 x 7 x 145
1 x 8 x 145

Seated militay press
worksets 1 x 8 x 110
2 x 7 x 110

DB shrug
worksets 2 x 12 x 70
1 x 10 x 80

Tricep pushdown
worksets 1 x 12 x 85
2 x 8 x 85

Hammer curl
worksets 1 x 10 x 40
2 x 8 x 40

*Good session i had some bad fuckin gas.... luckily noone was in the gym
*I was thinking i might start ramping my weights instead. I might post a thread in the training section for it. I want to know what the advatnages and disadvantages are. Is it mostly for strength? Im actually quite pleased with my size as of now but i find my numbers are too low. If anyone has any info on this please post
*Other than it was a decent session

 

[Rocky]

Glad you're getting posting in here back on track! Looks good too. Don't worry about the weight it will come. You're doing the right thing by doing a warm up or 2 and going straight into main weight - no point wasting energy pyramidding up on lesser sets. Slow and consistent is the key. Keep it going buddy.

 

[FOOTBALL FAN]

its good to get your log going I find it gives me good encouragment and motivation

 

[German_Joe]

Incline db benchpress
warmup set 1 x 12 x 40
worksets 3 x 9 x 50

Bent bb row
warmup set 1 x 12 x 110
worksets 1 x 9 x 155
2 x 7 x 155


Lat pulldown
Worksets 1 x 9 x 143
2 x 7 x 143

Seated db shoulder press
worksets 3 x 8 x 55

BB shrug
worksets 3 x 10 x 200

Tricep pushdown
worksets 1 x 10 x 88
2 x 7 x 88

Seated db curl
worksets 1 x 8 x 45
1 x 6 x 45
1 x 5 x 45

* Changed BB for Db for a couple of weeks try and stop my stalling
* felt a little crumby today i got some more creatine today and i took it 1/2 hour before training and i was feeling a little bloaty. It could have been my supper too i had patties of hamburger/elk meat and hamburger usually gives me stomach problems.
* Back on track though.... I got a bunk load of supps today my order finally came in. I got my muscle and fitness magazine today too it better not be my last issue or im gunna be pissed I want some O coverage.
* Back on track for real.... im thinking of switching up my rowing movement on my B session. Ive never been a fan of db rows, they just dont seem to work well with me
* Also what are other good tricep movements im thinking of changing the pushdown as well, I need to change things up morei guess.
* Though definatly I have noticed improvements since I switched to upper/Lower. My weight has come down but i feel and seem thicker than before which seems strange.
* Also thinking of doing a couple months of full body as well

 

[MexicanMuscle]

good session man, u got good numbers and reps!

 

[German_Joe]

Posting late because of the thunderstorm that knocked out my power.
Lowerbody session B, September 13/06

front Squats
Warmup set 1x12 60lbs
worksets 3x12 115lbs

single leg Leg press
worksets 3 x15 220 lbs

Deadlift
Warmup set 1x10 130lbs
worksets 3 x 6 220lbs

Seated calf raise
worksets 3x12 x 110lbs

Leg press calf raises
worksets 3x12 450lbs

* Not to much change in this session increased reps on front squat and didnt have a problem with slippage.
* Need to increase wegiht on single leg Leg press
* Deadlifts were good might throw 5-10lbs on next session
* Other than that everything was good

 

[Rocky]

A couple of nice looking sessions man. Gotta be pleased with that. With regard to alternate tri exercises, why not lying EZ tri extensions, dips (fullbody or bench) or close grip bench press. Just a thought. Keep up the good work though.

 

[German_Joe]

Totally forgot about this thing, Tommorow ill be starting it up again. Im still running basic Upper/Lower split. Here is a sample of my current regime.

Upper

Bench Press1 warmup set
3 work sets

Incline Db press
3 work sets

dips
3 work sets
*no weight belt.... yet

db/bb press
3 working sets

db/bb row
1 warmup set
3 working sets

pulldowns
3 working sets

db shrugs
3 working sets

curls
2-3 working sets


Lower

back Squat
2 warmup sets
3 worksets

romanian/stiff legged dead lift
1 warmup
3 worksets

legpress
4 worksets

leg curls
2 worksets

legpress calf raises
3 work sets

seated calf raises
3 work sets

I think eventually I might try something more simple like full body workouts. Right now i vary my rep ranges every two weeks, I usually keep them fairly low especially with compound lifts, for those I go with 4 - 6.

 

[Banshee20]

Good luck with your new plan Joe! Let us know how it goes.

How often do you switch up your exercises?? Just curious.

Banshee

 

[Banshee20]

Good luck with your new plan Joe! Let us know how it goes.

How often do you switch up your exercises?? Just curious.

Banshee

 

[German_Joe]

To be honest I hadnt really switched up a whole lot in the past but ive decided to switch exercises every 2 to 3 weeks. I think thats why I havnt made much progress in my lifts. what would you recommend?

 

[German_Joe]

Upper Body January 16/07


Bench Press
warmup
1 x 10 x 135 lbs
work
3 x 5 x 180 lbs

Incline Db press
3 x 9 x 55 lbs

dips
3 x 8 x me

db press
3 x 8 x 45lbs

db row
warmup
1 x 12 x 60 lb
work
2 x 8 x 90 lb
1 x 6 x 90 lb

pulldowns
3 x 8 x 130 lb

db shrugs
1 x 12 x 140 lb
1 x 12 x 160 lb
1 x 12 x 180 lb

curls
2 x 7 x 45 lb
1 x 6 x 45 lb

* decent session, felt a little off because i got trampled by a heffer today
* dips are pathetic on my behalf
* db press felt decent, just switched from bb press
* I felt like I had to many pushing movements in this session

 

[Banshee20]

I think you will see pretty good results switching it up every 2 to 3 weeks. Progress definitely slows if the same exercises are practiced each session. Wish I could give you more scientific facts!(Maybe Tim or Slave can help) I only know what has worked for me and for clients that I have trained. To be honest, I rarely ever do the same workout out twice...I will always vary exercises,sets, reps etc. If you are looking for variety of exercises, Future's log has great variety and I always try to vary mine! Keep us posted on how it goes.

Good session the other day Joe! I dont think the dips were bad???? You got ran over by a heffer??? That sounds horrible!