AWARE72-Journal

[AWARE72]

OK so as some of you might know I rolled my ankle a few weeks back. Have not trained leg since then. I've just sorta been messing around in gym. Got OK from DR to do some leg presses. Will get leg training back in the mix next week. So anyway this is my new log here @ GMJ. comment as you please. I started this 2 day split a week ago and so far so good. Need suggestion on how to incorprate leg into this split. So here it is...

05/28

Wide Grip Lat pull downs 10x140, 8x160, 6x180, 4x200

HS ISO High row 8x270x3

Bent over DB Rows 10x175

DB Shoulder press 10x50, 8x65, 6x75, 5x85

DB Shrugs 10x110x3

06/01

Inc DB Press 12x50, 10x60, 8x80, 5x100, 5x100

BB Press 10x135, 8x185, 5x225, 4x225

LF Machine press 7x180, 6x180x2

Dips 10/10/10

EZ Bar Skull crushers W/CGP 90-8/6, 90-8/4, 90-6/4

06/03

WG Lat Pull Downs 10x140, 8x160, 6x180, 6x200

HS ISO high row 8x270x3

Bent over DB rows 8x85x3

DB Shoulder press 10x50, 8x70, 6x80, 4x90

DB Shrugs 8x120x3

06/05

Inc DB Press 12x50, 10x60, 8x80, 6x100, 5x100

BB Press 10x135, 8x185, 4x225, 4x225

LF Machine press 8x180, 7x180x2

Dips 10/10/10

EZ Bar Skull crushers W/CGP 80-10/10, 80-8/8, 80-8/6

[sly fox]

is this DC training??

im crap on training planning, but it looks good keep us posted...im almost tempted to start one myself haha

[sly fox]

is this DC training??

im crap on training planning, but it looks good keep us posted...im almost tempted to start one myself haha

[AWARE72]

^^^I don't think it is DC. I just sorta took the idea of a 2 day split and did my own thing...so here what my training look like. I still have not worked legs in yet, will try to next week. Was thing to add some leg presses, curls, and ext to my chest day...Any thoughs on that?

06/08

WG Lat pull downs 10x160, 8x180, 6x200, 4x220
HS ISO High row 8x290x3
Bent over DB rows 8x90x3
DB shoulder press 10x50, 8x75, 6x85, 4x95
DB Shrugs 8x120x3

06/10

Inc DB press 10x50, 8x60, 8x80, 6x100, 4x110
BB Press 8x205x2, 6x205
LF machine press 8x180x2, 7x180
Dips 10/10/10
EZ Bar Skull crusher w/CGP 90-8/8, 90-7/7, 90-6/6

06/15

WG lat pull downs 10x160, 8x180, 6x200, 5x220
HS ISO High row 8x290x3
Bent over DB rows 8x95x3
DB Shoulder press 10x50, 8x75, 6x85, 4x95
DB Shrugs 8x120x3

06/17

Inc DB Press 10x50, 10x60, 8x80, 6x100, 4x110
BB Press 8x205x2, 7x205
LF Machine press 8x180x3
Dips 10/10/10
EZ Bar skull crusher W/CGP 90-8/8, 90-8/8, 90-7/6

06/19

WG lat pull downs 12x160, 10x180, 8x200, 6x220, 4x240
HS ISO high row 8x300x3
Bent over DB rows 8x100x3
DB shoulder press 10x50, 8x75, 6x85, 4x95
DB shrugs 8x130x3

I sure do fell my back today...felling strong

[AWARE72]

So I figured that I'd update what I been up to, still just really messing around. I tried to work legs in last week and I guess I must of pulled my quad or strained it. When I went do lat pull down, even with light warm up weight it was pain right away, sorta weird if really does bother me any other time other unless there in down pressure on the quad?

06/22

Inc DB Press 12x50, 10x60, 8x90, 6x100, 4x110
BB Press 8x205, 6x205x2
Dips 12/12/10
EZ Bar Skull crusher W/CGP 80-8/8x3
HS Leg Press 12x260, 10x350, 8x440, 6x530, 4x620
Leg Curls 10x160x3
Leg Ext 10x160x3

06/24

WG Lat Pull Down 12x160, 10x180, 8x200, 6x220, 0x240(quad pain)
HS ISO High Row 8x300x3
Bent Over DB Row 8x100x3
DB Shoulder press 12x50, 10x60, 8x75, 5x85, 4x95
DB Shrugs 8x140x3

06/29

Inc DB press 12x50, 10x60, 8x85, 5x105, 4x105
BB Press 8x205x2, 6x205
Dips 12/10/10
EZ bar Skull crusher W/CGP 90 8/8x3

07/01

HS ISO High Row 12x180, 10x270, 8x320, 6x370
Dead lifts 10x225, 8x275, 6x315, 4x365
Bent over DB rows 8x120x3
DB Shoulder press 12x50, 10x60, 8x75, 6x85, 5x95
DB Shrugs 8x140x3

[sly fox]

any more problems with that quad or just when u were lifting?

[AWARE72]

^^^yes just when i'm lifting, does't bother me other wise. I switch up my back training to avoid the pressure, plan on training leg tommorrow...will see how that goes

[AWARE72]

OK I have no idea why my quad hurts with pressure on it. I trained legs with no problems or pain? Go figure...so here what my training been looking like....

07/03

HS leg press 12x260, 10x350, 8x440, 6x530, 4x620
Leg curls 10x160x3
Leg Ext 10x160x3

I forgot how much press hit my glutes....

07/06

Inc DB press 12x50, 10x60, 8x85, 6x105, 4x115
BB Press 8x205x2, 7x205
LF Machine press 8x180x3
Dips 11/9/9
EZ Bar skull crushers W/CGP 90-8/8, 90-8/6, 90-6/6

07/08

HS ISO High row 12x180, 10x270, 8x320, 6x370
Deadlifts 10x225, 8x275, 6x315, 4x365
Bent over DB row 8x120x3
DB Shoulder press 12x50, 10x60, 8x80, 6x90, 2x100
DB Shrugs 8x140x2

[AWARE72]

OK, so I trained back and shoulders yesterday. Went well and got my reps on my shoulder presses, which I missed last week when I went up in weight. Friday is leg day and I think I'm gonna try some squats again. it been like 2 months since I squated and back then it was 3 times a week doing the 5x5. Also was thinking about adding some Bi's on leg day...So anyhow this is how my training has been going.

07/10

HS Leg Press 12x260, 10x350, 8x440, 6x530, 4x620
Leg Curls 10x170x3
Leg Ext 10x170x3
I supersetted ext/curls

07/13

Inc DB press 12x50, 10x60, 8x85, 6x105, 4x115
BB press 8x205x2, 7x205
HS Ground Base Jammer 8x90, 5x140, 8x110
Dips 10/10/10
DB Kick backs 8x30x3
I actual training with my old training partner from years ago, however he has not been weight training he said he could do skull crushers so we did kick backs....

07/15

HS ISO High row 12x180, 10x270, 8x320, 6x370
Dead lifts 10x225, 8x275, 6x315, 4x365
Bent over DB Rows 8x120x3
DB Shoulder Press 12x50, 10x60, 8x80, 6x90, 4x100
HS Plate loaded shrugs 8x275x3

[boilerroom]

KICK BACKS???? PAH !

Be starting my journal monday aware, gone back to a 5 x 5, all my lifts are way down from what they were.