My Training Journal

[SD_Adonis]

Encouraged by the sticky, I have decided to start a training journal of my own.

I have had journals on elitefitness.com, muslcemayhem.com and a few powerlifting sites (back in the day), but I never found that anyone really responded much.  I hope that this board will provide me with some new insight.

Today: Delts/Biceps

1.  DB military press (short bench)
30x10
40x10
60x10
70x9
75x4
-70x9 gassed me out.

2.  lateral raises
20x10
25x10

3.  reverse machine flyes
90x15
110x15

4.  machine shoulder press ssw/machine lateral raises
90x15/30x15
100x10/40x10

5.  alternate DB curls
30x12
35x10
45x8

6.  EZ-bar preacher curls (close-grip)
45x12
65x10

7.  heavy alternate hammer curls
35x10
35x10

8.  concentration curls
20x10
20x10

[GET_BIGGER]

My suggestions,

Thats a long shoulder routine.  I would switch something for your front delts instead of your second press movement with your superset, such as front lateral raises.  If you pound out your shoulders overall development good with DB presses, thats all you need bro.  Then just isolate your three heads nice and easy and that will do nicely.  Get some shrugs in there also, unless you do them with back.  Also try some bentover lateral raises because that really hits my rear delts better than reverse flys which for me seems to incorporate my traps more. 

Whatever works for you keep doing, just my .02.

[SD_Adonis]

I added the machine press and machine laterals superset to try and really hammer my shoulders.

Since I have been purely bodybuilding, I have not really done much front delt work.  I think I will give your suggestion a try next delt workout.

I do shrugs, when I don't deadlift with back, like today.

I do do bent-over raises.  I rotate those, high rows and reverse flyes.

Thanks for your input.

[SD_Adonis]

Today's training and nutrition.

Ingestion #1:
10 egg whites w/2 yolks, tbsp grape seed oil, 2 1/2 c shredded wheat, 2 c whole fat milk, 2 fish oils, multi, cup coffee

Ingestion #2:
10 oz ground turkey, 1/2 c brown rice, grande coffee

Ingestion #3:
10 oz ground turkey, 1/2 c brown rice

Ingestion #4:
1 scp whey

Trained: Back/Abs

1.  pull-ups
bwx8
bwx8
bwx7.5

2.  wide-grip BB rows
135x6
185x6
225x6

3.  2-arm DB rows
70x8
80x8

4.  neutral-grip pulldowns
100x10
130x10

5.  BB shrugs
135x10
185x10

6.  dip bar leg raises
bwx15
bwx15
bwx15

7.  cable crunches
8platesx15
8platesx15
8platesx15

20 min. bike

Ingestion #5:
1/4 c dextrose, 5 g creatine, scp whey

Ingestion #6:
chicken breast, 3/4 c white rice

[alexxx]

I though this was a natural board...

[SD_Adonis]

Do you not consider me a natural bodybuilder because I take creatine?

[alexxx]

8 plate cable crunches and 6 injections a day... dude what are you doing?

[SD_Adonis]

in·ges·tion (n-jschn)
n.

The act of taking food and drink into the body by the mouth.
The taking in of particles by a phagocytic cell.*

*http://dictionary.reference.com/search?q=ingestion

[Bast175]

Why do you use more weight on barbell rows than shrugs?  Shouldn't be that way.

[SD_Adonis]

When I hit shrugs this back workout I had done 4 other exercises and was really just try to get 10 smooth, quality reps on both sets.

I don't shrug that often because I feel that deadlifts hit my traps pretty well.

Do you think that I should be doing something differently?

[Bast175]

Do shrugs first.  It should be your heaviest exercise on back/shoulders day.   I would get rid of the 2-arm DB rows, the barbell rows are enough.

[SD_Adonis]

Yesterday.

1: 10 egg whites, 2 egg yolks, 3/4 c steel-cut oatmeal, tbsp grape seed oil, 2 fish oils, multi, 2 c coffee

2: 10 oz ground turkey, 1/2 c brown rice, venti coffee

3: 10 oz ground turkey, 1/2 c brown rice, diet Rockstar

4: 12 oz tuna w/mustard (awesome!)

Trained: Chest/Triceps

1. wide-grip incline bench press
45x15
95x8
135x8

185x8
205x8

2.  w-g bench press
185x8
205x8

3.  decline DB press
70x8
75x8

4.  cable crossovers
5platesx10
7platesx8

5.  rope pushdowns
4platesx10
6platesx10

8platesx10
10platesx10

6.  seated DB ext.
60x10
70x9

7.  reverse one-arm pushdowns
2platesx10
3platesx10

8.  LifeFitness bike: 20 min. @level 3/~110 rpm (arduous!)

5: 1/4 c dextrose, 5 g creatine, scp whey

6: 10 oz ground turkey, 3/4 c white rice

7: 2 tbsp all-natural peanut butter

[Bast175]

I take it you're dieting.  How much do you weigh and what height and bodyfat?

[SD_Adonis]

I'm 6'2'' @~203 with maybe 13-15% bodyfat.  I don't have abs, but I have veins in my forearms and I am starting to get the cut at my pelvis with a little vasularity.

[SD_Adonis]

Sunday.

Trained: Quads/Hams

1.  squats
45x15
135x10
185x10
225x10
275x10 (belt)
315x10 (belt)

2.  leg press
200x20
400x20
490x10

3.  leg ext.
90x10
110x10

4.  lying leg curls
80x10
100x10
130x10

5.  seated leg curls
10platesx10
13platesx10

[SD_Adonis]

Monday.

Trained: Delts/Biceps

1.  military press
45x15
65x10
95x8
115x8
135x8
155x5+1 spotted rep

2.  Hammer Strength shoulder press
90x10
140x8

3.  1-arm lateral raises
20x10
25x10

4.  bent-over raises
20x10
25x10

5.  alternate DB curls
30x10
40x8
45x8

6.  short-BB curls
45x10
60x10

7.  curl machine
5platesx10
8platesx10

8.  short-BB reverse curls
30x15
40x10

[SD_Adonis]

Meal #1: 10 egg whites, 3/4 c steel cut oatmeal, tbsp grape seed oil, 2 fish oils, multo, coffee

Meal #2: 10 oz ground turkey, 3/4 c brown rice

Meal #3: same, venti coffee

Meal #4: 12 oz tuna, diet Rockstar

Trained: Back/Calves

1.  underhand pulldowns
8platesx10
10platesx10

13platesx8
15platesx8

2.  wide-grip BB rows
205x8
225x8

3.  1-arm DB rows
100x8
125x8

4.  moderate-grip pulldowns
12platesx8
14platesx8

5.  deadlifts
135x10 (snatch-grip)
225x8 "
365x6 (mixed-grip)

6.  seated calf raises
90x12
135x12
135x12

7.  DB calf raises
30x12
30x12

Meal #5: 1/4 c dextrose, 5 g creatine, scp whey

Meal #6:  10 oz ground turkey, 3/4 c white rice

[SD_Adonis]

2 cups coffee

Cardio:
treadmill: 30 min. wave(1%2.5min3%7.5min.5%15min.3%2.5min.1%2.5min.)

Meal #1-11 AM:
10 egg whites w/2 yolks
tbsp grape seed oil
3/4 c steel cut oatmeal
2 fish oils

Meal #2-2 PM:
10 oz ground turkey
3/4 c bulgar wheat

24 oz coffee

Trained: Chest/Triceps-5 PM

1.  bench press
45x15
95x8
135x8
185x8
225x7

2.  incline bench press
155x8
155x8

3.  Cybex flat press
12platesx10
14platesx10

4.  cable crossovers
6platesx10
6platesx8

5.  rope pushdowns
4platesx10
6platesx10
8platesx10
8platesx9
6platesx8

6.  seated overhead DB ext.
60x10
60x8

7.  V-bar pushdowns
10platesx10
12platesx10

Meal #3-6 PM:
1/4 c dextrose
5 g creatine

scp whey

Meal #4-7:15 PM:
chicken breast
3/4 c white rice