TyTe`EyEs' Workout Journal

[TyTe`EyEs]

I guess it's about time that I make a lifting journal of my own. I've been working out off and on for a while, just getting back in the on phase. My weight right now is about 156lbs. That's right, all of my lifts will be measured in lbs. I'm 5'8, and I would like to transform myself into a beast. You know, the guy at the bar that you hesitate to fvck with. I will be working out my legs later this evening so be on the lookout for my first update.

 

[Warboss Alex]

I'm 5'8, and I would like to transform myself into a beast. You know, the guy at the bar that you hesitate to fvck with.

I like your determination laddie - keep that in your head at around time for meal number five when you're feeling more than just pregnant, stuff the food down and you'll grow.

Log your food and workout intake here (every last detail so we can get it all down at first, after that it'll become routine for you) so we can keep an eye on you. good luck!

 

[TyTe`EyEs]

I've been working out with a 3 day split for a long time. It has always seemed to work for me so I'm not changing it.

Mon - Legs and Traps

full squat - 3x4-6
stiff leg, stiff back deadlift - 3x8
weighted calf raises - 3x10
shrugs - 3x10


Wed - Chest, Tris and Shoulders

BB bench - 3x5-8
DB incline bench - 3x5-8
weighted dips - 3x5-8
military press - 3x5-8


Fri - Back and Bis

deadlifts - 3x4-6
bb rows - 3x5-8
weighted pull ups - 3x5-8
bb curls - 4x5-8




The hardest part for me is my eating. I eat as much as I can throughout the day, but it gets difficult with work and school. It's not so much the intake, it's more a problem of being able to spread out my meals. I'm going to do my best to work out some sort of eating schedule. I'll will keep you guys informed.

 

[Warboss Alex]

I've been working out with a 3 day split for a long time. It has always seemed to work for me so I'm not changing it.

Mon - Legs and Traps

full squat - 3x4-6
stiff leg, stiff back deadlift - 3x8
weighted calf raises - 3x10
shrugs - 3x10


Wed - Chest, Tris and Shoulders

BB bench - 3x5-8
DB incline bench - 3x5-8
weighted dips - 3x5-8
military press - 3x5-8


Fri - Back and Bis

deadlifts - 3x4-6
bb rows - 3x5-8
weighted pull ups - 3x5-8
bb curls - 4x5-8




The hardest part for me is my eating. I eat as much as I can throughout the day, but it gets difficult with work and school. It's not so much the intake, it's more a problem of being able to spread out my meals. I'm going to do my best to work out some sort of eating schedule. I'll will keep you guys informed.

I like it a lot, although I'd drop the shrugs for another posterior core exercise like abs or hypers (same rep range).

If you have problems spreading out meals then make liquid meals and drink the calories you need.. takes 30 secs to glug down a shake. If nothing else take a toilet break when it's feeding time and drink it on the way to the men's room..

You should do well if you persevere.

 

[EFFORT]

If your having trouble getting down the food, i'd recommend blending raw eggs into your shakes. Eggs are really cheap and can really help you when you are having trouble getting in the food.

And don't be shy with them, i usually drink down about 2dozen a day in my shakes.

 

[TyTe`EyEs]

Thanks guys. I'm looking forward to your advice.

Legs

Full Squat (hamstring to calf)
230x6
230x6
230x5

stiff leg deads
170x8
170x8
170x8

calf raises
190x10
190x9
190x8


I have been making some great gains with my squats. Went up 5 pounds from last week and also got more reps.

I started doing full squats because of Warboss' advice and my legs have been sprouting ever since.

 

[Warboss Alex]

Strong squats there!

Keep it up.

 

[BudLight85]

solid work there bro! keep it up. Nothin like ass to grass squats to kick your legs into shape

Jay

 

[TyTe`EyEs]

Chest, Tris, Shoulders


BB Bench
180x6
180x5
180x4

DB Incline Bench
60x7
60x6
60x5

Weighted Dips
40x6
40x6
40x5

BB Military
95x7
95x6
95x4

Had nice gains in my BB bench. I think that everything else was kind of slack because of all of the energy I used in the first 10 minutes.

 

[Warboss Alex]

Chest, Tris, Shoulders


BB Bench
180x6
180x5
180x4

DB Incline Bench
60x7
60x6
60x5

Weighted Dips
40x6
40x6
40x5

BB Military
95x7
95x6
95x4

Had nice gains in my BB bench. I think that everything else was kind of slack because of all of the energy I used in the first 10 minutes.

beautiful workout. if everyone just choose 3 or 4 relevant movements each day and got as strong as hell on them, there'd be a lot more bigger people around!

you might want to make the inclines a lil higher rep though.. going heavy on the barbell bench and then heavy on the inclines too (when your chest is already fatigued) is kinda dangerous. (ditto for the mili press btw)

otherwise I wouldn't change anything at all.

 

[TyTe`EyEs]

beautiful workout. if everyone just choose 3 or 4 relevant movements each day and got as strong as hell on them, there'd be a lot more bigger people around!

you might want to make the inclines a lil higher rep though.. going heavy on the barbell bench and then heavy on the inclines too (when your chest is already fatigued) is kinda dangerous. (ditto for the mili press btw)

otherwise I wouldn't change anything at all.

I might push it up to 8-10 reps next week. I'll try it out for a couple of weeks to see what's up. I'll keep y'all informed.

 

[TyTe`EyEs]

Back and Bis


Deadlifts
260x6
260x6
260x6

BB Rows
95x10
95x9
95x8

Pull-Ups
bwx8
bwx6
bwx4

BB curls
75x7
75x5
75x4
75x3


Since my back was still sore from stiff-legs I took it somewhat easy on regular deadlift. I still got a pretty good workout though. Biceps didn't really get any stronger from last week from what I can tell...little bastards.

Let me hear it guys.

 

[Warboss Alex]

Biceps didn't really get any stronger from last week from what I can tell...little bastards.

Let me hear it guys.

progress is just not linear like that bro, especially on biceps. squats and deads MAYBE you can add 2.5lbs week in week out, but biceps forget it. lol.

you're doing just fine!

 

[TyTe`EyEs]

progress is just not linear like that bro, especially on biceps. squats and deads MAYBE you can add 2.5lbs week in week out, but biceps forget it. lol.

you're doing just fine!

Thanks Alex. I just get pissed of at my biceps sometimes. I started using wrist straps for my deads, but I'm worried about losing strength in my forearms. I mean, I could only do 4 reps without the straps. I know all about farmers, but they just seem like a pain in the ass. Any ideas?

 

[Warboss Alex]

Thanks Alex. I just get pissed of at my biceps sometimes. I started using wrist straps for my deads, but I'm worried about losing strength in my forearms. I mean, I could only do 4 reps without the straps. I know all about farmers, but they just seem like a pain in the ass. Any ideas?

:nono: the stuff that's a pain in the ass is usually the most effective stuff.. don't skimp now!

other options are static holds, plate pinching or even just grippers but farmer's walks are king imo.

(and really.. if you get up to deadlifting 500lbs even with straps, your forearms will have grown)

 

[TyTe`EyEs]

Legs


Full Squats
235x5
235x4
235x4

Stiff leg deadlift
170x10
170x9
170x8

Weighted calf raise
190x10
190x9
190x8


I felt pretty good today. I have a question for all of you who squat looow...does your back start to give out after a bit? I tend to start leaning forward a little bit when I start getting tired. Like my back is lagging behind my legs. Just curious.

 

[EFFORT]

Use good mornings, glute hams, hyperextensions, pullthroughs as accessory lifts to bring up your lower back and posterior chain. Also make sure your doing heavy core work- heavy weighted abs, hanging leg raises, machine abs. Also look into sled pulling if you can.