YoungMuscleJock's Log Plain and Simple 911

[youngmusclejock]

So I have decided to start a log so here it goes. My stats as of now are 5'10, 176 lbs. BF% is ??? Look forward to all the feedback and comments..

Currently I am doing a 3 day split... Consisting of

Monday: Chest, and Arms
Tuesday: Legs and calves
Wednesday: Back and Shoulders

 

[youngmusclejock]

Today was Back and shoulders felt pretty strong. It was cold as hell here in Dallas, we have snow.. Weird I know..

Warmup:
Rotator Cuff Adduction, and Abduction.. Also Straight Arm Lat pulldowns

DB Rows: On Incline Bench - 1 x 8 (50 lbs), 1 x 8 (65lbs), 1 x 6 (70lbs)

Rack Deads: 2 x 8 (315 lbs)

Lat Pull downs shoulder width grip: 3 x 8 (180 lbs)

Arnold's Presses: 4 x 10 (50 lbs)

Lying Side Laterals superset with lying rear laterals: 4 x 8 (10 lbs) trust me light weight is all you need, well for me at least

Seated Front Y raises: 2 x 6 ( 30 lbs)

Cable Seated Rear Delts: 1 x 15 ( 45 lbs)

Seated Shrugs: 2 x 8 ( 185 lbs)

That was it for today... Followed up by some stretching..

 

[faiz]

how do you find the 3 day split working for you?

personally i think its a little low in volume ( too much rest)... but how are you responding to it?

 

[Lionheart]

Welcome to the logs.

 

[ironheart]

nice to see you've started a log bro. looks like a good session, but you should also write down how many lbs you're using on each exercise so we can follow your progress aswell.

 

[youngmusclejock]

how do you find the 3 day split working for you?

personally i think its a little low in volume ( too much rest)... but how are you responding to it?

Just recently started this program so a little early to tell. I have in the past, followed a program like this. I can say that, I did make strength and size gains. Coming from a 5 day split to a 3 day it did seem kinda weird, I admit but after a while you'll see gains are still made. Hope this answered your question, if not ask again..

 

[PrinceVegeta]

Welcome to the logs! workout seems solid

 

[Rocky]

How do fella. Have you thought about or tried a less split style routine top get more frequency like a full body or upper lower split. You look like you have good thickness in your chest in the avi - I can see that being a strong part!

 

[youngmusclejock]

How do fella. Have you thought about or tried a less split style routine top get more frequency like a full body or upper lower split. You look like you have good thickness in your chest in the avi - I can see that being a strong part!

I have tried the Full Body before last year, seems to work pretty well.. Thought I would give this a try for a few weeks and then maybe switch it up again..

 

[miamiracing]

thats some big weights you moving, boy

 

[knight_rider]

looking good! how are those rack deads going? they're a fav of mine!

 

[youngmusclejock]

^^^^ First time ever doing them, still sore after two days.. I really feel like this could be the best possible exercise for the back..

 

[youngmusclejock]

Back from the horse show today, tired as hell. Today I decided to do Back and Shoulders, so here it goes.

Warmup

Rotator Cuff rotations and Shoulder Abductions

Behind the back Axis Pulldown Machine: Love this machine really great stretch and
feel.

(175) 1 x 10 , (195) 1 x 8 , (205) 1 x 6
Workout:

Incline DB Rows:

(55) 1 x 8 , (60) 1 x6 , 75 1 x 4

Rack Deads:

(225) 1 x 8, (250) 1 x 8, (315) 1 x 6

Close Grip Pulldowns:

3 x 8 (180)


Arnold Presses:

4 x 12 (50)

Side Lateral Machine:

4 x 10 (50)

Standing DB Front Raise:

(30) 1 x 8, (40) 1 x6, (45) 1 x 4

Seated Shrug Machine:

6 (45) Plates 4 x 6

Followed up by stretching and after workout shake

 

[PrinceVegeta]

Good session! awesome job

 

[youngmusclejock]

Today was legs and calves:

Warmup:

Body Weight Squat Jump

Squat:

(135) 1 x 30

(205) 1 x 12

(225) 1 x 10

(275) 1 X 8

(315) 1 x 4


Leg Press Feet Placed High for more stress on hams..

( 10 plates) 1 x 10

(14 Plates) 1 x 6

(16 Plates) 1 x 4

Good Mornings: Just to stretch the hams

3 x 10 (95 lbs)

Standing Calf Raises:

3 x 10 ( 395 lbs)

That was it for today tomorrow is chest and back.

 

[PrinceVegeta]

Good squats man!! strong stuff!

 

[youngmusclejock]

Today was Chest, Bi's and Tri's

Warmup: Rotator abduction and Adduction


Hammer Decline Press:

(4, 45 plates total) 2x 10

(6, 45 plates toatl) 2 x 8

Incline DB Press:

(70) 2 x 8

(95) 1 x 6

(50) 1 x 20

Close Grip Bench:

(185) 1 x 8

(195) 1 x 6

Triceps Reverse Pushdown superset with Overhead Ext

(95) 1 x 8, 1 x 6

(105) 1 x 6, 1 x 4

(115) 1 x 4, 1 x 4

Close Grip BB Curl:

(95) 3 x 8 SLOW AND CONTROLLED

Heath Curls:

(35) 2 x 12 these hurt like a bitch

Flat Head Curl Machine:

(70) 3 x 10 EXTREMELY STRICT FORM AND STRETCH

DB Skull Crusher on Ball:

(30) 2 x 8

That was it for today one hell of a pump..

 

[knight_rider]

man ive missed a few tough epic sesion in here!

lol you love rack deads now, they are definately the best back exercise ever, so much more useful than a regular dead

 

[youngmusclejock]

So I am not really feeling this split, to be the best for me.. I am switching back to FB or I might choose something like The Creator is doing. I really like the idea of having a light and heavy day... After 3 years I am still not sure of what to do..

 

[youngmusclejock]

New Workout today, I switched to Upper and Lower body split.

Rotator Work:

Incline Hammer Strength Machine:

1 x 20 (2 plates) warmup

2 x 10 (4 plates)

1 x 6 ( 6 plates; pb)

Close Grip Pulldowns Overhanded and underhanded:

1 x 10 (160) Over

1 x 8 (170) Under

1 x 6 (190) Over

1 x 6 (200) Under

Rack Deads:

3 x 8 (315) greatest exercise known to man

Arnold Press:

4 x 8 (65)

Smith Machine Bench: With stoppers copied from " The Creator"

3 x 10 (205) this is a bitch


Barbell Curls, Wide and Narrow grip:

4 x 8 (105)

Tri set Tri's:

Pushdowns 1 x 5, Reverse Grip Pushdowns 1 x 5, Overhead Ext 1 x 5 (65)

2 sets of that program really good pump..

That was it for today, any comments on the workout much appreciated...