Idolizeds workout log.

Starting this fitness log, I am on another forum that is fitness based, thats where I have my current log. I dont see much on here for fitness, so I will blast the threads.
Always open to discussion, comments, opinions and input.

Also, for you that are trying to get into fitness, its my hope that you would reach out to me to let me know about your journey and if you're in a position where you dont know what work outs to do, you can just copy the workouts I do and fluctuate the weight to your ability.


I hit the gym during the day time today, which is unsual for me as I am a night time gymer. So I will post both of those work outs. Havent gone the second time yet.

Here's the first one:
6/21/16: Chest & Back

* Barbell Bench Press Med Grip: Decending 5 set reps: 30, 12, 10, 8, 6 - 45 second rests.
90lb x 30, 135lb x 12, 165lb x 10, 185lb x 8, 205lb x 6
* Barbell incline press:
75lb x 30, 90lb x 12, 135lb x 10, 155lb x 8, 160lb x 6

[Superset]:
* Dumbell flys & Dumbell pull-over: 45 second rests
• 12.5lb x 30, 22.5lb x 12, 27.5lb x 10, 30lb x 8, 35lb x 6
• 50lb x 30, 70lb x 12, 80lb x 10, 90lb x 8, 100lb x 6

* Chin up wide grip: 4 Sets of failure:
20, 12, 16, 15

[Superset]:
*Bent barbell row & Bent Dumbell row: 45 second rest
• 40lb ea hand x 30, 50lb ea hand x 12, 60lb x ea x 10, 65lb ea x 8, 70lb ea x 6
• 70lb x 30, 80lb x 12, 90lb x 10, 100lb x 8, 110lb x 6

* Hanging leg raise (abs): 5 Sets of 25 reps.
25, 25, 25, 25, 25
​

 

Nice workout, but I'd imagine it's pretty lengthy. I used to do chest & back together, but I've found this depletes my glycogen stores pretty quickly and I feel like I am lacking on one or the other. But, I know people who can do these two together and not necessarily receive any "fatigue."

 

Yeah, most my workouts tend to be lengthy. Thats usually why I go in the evening, my phone doesnt ring the entire time, and I am able to really focus on lifting.
Usually I hit each muscle group by themselves, but I am switching it up for the next 8 weeks.

 

6/23/2016 Evening workout - Shoulders and Arms

*Clean & Press: 5 sets of 25 reps - 45 sec rest.
60lb x 25 l, 60lb x 25, 60lb x 25, 60lbx 25 60lb x 25

*[SuperSet]
•Standing dumbell press: 5 sets descending - 30, 12, 10, 8, 6
22.5lb x 30, 35lb x 12, 40lb x 10, 45lb x 8, 50lb x 6
•Front dumbell raise: 30, 12, 10, 8, 6
10lb x 30, 15lb x 12, 17.5lb x 10, 22.5lb x 10, 25lb x 6

*[Superset]
•Side Lateral Raise:
7.5lb x 30, 12.5lb x 12, 17.5lb x 10, 20lb x 8, 22.5lb x 6
•Upright barbell raise:
30lb x 30, 50lb x 12, 75lb x 10, 80lb x 8, 90lb x 6

*[Superset]
•Incline dumbell curl:
12.5lb x 30, 17.5lb x 12, 20lb x 10, 25lb x 8, 35lb x 6
•Concentration curls:
12.5lb x 3p, 17.5lb x 12, 20lb x 10, 22.5lb x 8

*[Superset]
•Lying tricep ext:
25lb x 30, 55lb x 12, 65lb x 10, 75lb x 8, 85lb x 6
•Dumbell one arm ext:
10lb x 30, 40lb x 17.5 x 12, 22.5lb x 10, 25lb x 8, 35lb x 6

*[Superset]
•Palms up barbell wrist curl:
30lb x 30, 40lb x 12, 60lb x 10, 60lb x 8, 60lb x 6
•Palms down bb curl:
30lb x 30, 40lb x 12, 30lb x 10, 30lb x 8, 30lb x 6
​

 

4/24/15 Legs:
-I did warm ups on all these excersises, just didn't include them on the log-

*Barbell Squat: 5 sets 12 reps (45 sec rest)
225lb x 12, 225lb x 12, 225lb x 12, 225lb x 12, 225lb x 12

*Stiff leg deadlift: 5 sets 8
135lb x 8, 185lb x 8, 205lb x 8, 205lb x 8, 205lb x 8

*Good Morning: 5 sets 12
45lb x 12, 45lb x 12, 45lb x 12, 45lb x 12, 45lb x 12

*Barbell Lunge: 5 sets 12
95lb x 12, 95lb x 12, 95lb x 12, 95lb x 12, 95lb x 12

*Superset: 5 sets 12
•Leg ext: 225lb x 12, 225lb x 12, 225lb x 12, 250lb x 12, 250lb x 12
•Prone leg curl: 110lb x 12, 120lb x 12, 120lb x 12, 135lb x 12, 135lb x 12

​

 

Fired up that tonight is chest. I need to grow my baby chest

 

Looking good bud, keep it up!!

 

Damn nice gainz pal.

 

Thanks brother!! Proud of you for getting and staying dedicated. Get ready for drastic changes.

Thanks man! I really appreciate it!!

 

If you could stop typing the way you do, that'd be great. On a more serious note, keep it up.

 

Sure. But what are you referring too?
The Bolding of the letters?

But thanks brother, I appreciate it.

 

4/26/2016
Chest & Back
*Barbell Bench press: (30, 12, 10, 8, 6)
90lb x 30, 155lb x 12, 180lb x 10, 205lb x 8, 135lb burnout 15 reps

*Barbell incline:
90lb x 30, 100lb x 12, 135lb x 10, 145lb x 8, 135lb x 6
(the 145 was heavy, form was shot)

*Superset:
-Straight arm pullover:
40lb x 30, 55lb x 12, 65lb x 10, 70lb x 8, 80lb x 6
-Dumbell fly:
17.5lb x 30, 22.5lb x 12, 25lb x 10, 30lb x 8, 35lb x 6

*Chin up 5 sets failure:
15, 15, 12, 13, 9

Arms and shoulders 4/27/16

*Arnold shoulder press: 5 sets 5 reps
35lb x 5, 45lb x 5, 40lb x 5, 45lb x 5, 40lb x 5

*Superset: 30, 12, 10, 8, 6
-Pushpress:
65lb x 30, 90lb x 12, 90lb x 10, 90lb x 8, 90lb x 6
-Front Dumbell Raise:
12.5lb x 30, 17.5lb x 12, 20lb x 10, 22.5lb x 8, 25lb x 6

*Superset:
-Reverse flys:
12.5lb x 30, 17.5lb x 12, 20lb x 10, 22.5lb x 8, 25lb x 6
-Upright barbell row:
30lb x 30, 55lb x 12, 65lb x 10, 70lb x 8, 80lb x 6

*Barbell curl:
30lb x 30, 40lb x 12, 55lb x 10, 65lb x 8, 75lb x 6

*Superset:
-Incline Dumbell Curl:
12.5lb x 30, 15lb x 12, 17.5lb x 10, 20lb x 8, 22.5lb x 6
-Concentration curls:
12.5lb x 30, 15lb x 12, 17.5lb x 10, 20lb x 8, 22.5lb x 6

*Superset:
-Hammer curls:
12.5lb x 30, 22.5lb x 12, 25lb x 10, 30lb x 8, 35lb x 6
Preacher curls:
25lb x 30, 40lb x 12, 55lb x 10, 60lb x 8, 60lb x 6

Legs 4/30/16
*Front barbell squat: 5 sets 8
135lb x 8, 135lb x 8, 135lb x 8, 135lb x 8, 135lb x8

*Barbell deadlift: 10, 6, 4 reps range
185lb x 10, 225lb x 6, 275lb x 4

*Good morning: 5 sets 12
65lb x 12, 65lb x 12, 65lb x 12, 65lb x 12, 65lb x 12

*Barbell lunge: 5 sets 8
90lb x 8, 90lb x 8, 90lb x 8, 90lb x 8, 90lb x 8

*Superset: 5 sets 12
-Leg extensions:
150lb x 12, 175lb x 12, 205lb x 12, 205lb 12, 225lb x 12
-Prone Leg curls:
110lb x 12, 125lb x 12, 125lb x 12, 125lb x 12, 125lb x 12

*Cable crunch: 5 sets 12
77.5lb x 12, 85lb x 12, 85lb x 12, 85lb x 12, 85lb x 12

Superset: 5 sets 12
-Seated calf raise:
90lb x 12, 135lb x 12, 135lb x 12, 145lb x 12, 145lb x 12
-Seated tri calves: 10/10/10 angled in, out, straight.
240lb x 10/10/10, 300 x 10/10/10, 300 x 10/10/10, 300 x 10/10/10, 300 x 10/10/10,

Legs were smoked....

I still have two more to catch up on, going to the gym now. I will post those when I get back.

 

[Superset]:
*Bent barbell row & Bent Dumbell row: 45 second rest
• 40lb ea hand x 30, 50lb ea hand x 12, 60lb x ea x 10, 65lb ea x 8, 70lb ea x 6
• 70lb x 30, 80lb x 12, 90lb x 10, 100lb x 8, 110lb x 6

* Hanging leg raise (abs): 5 Sets of 25 reps.
The leg raises fucking killed me

 

about to hit the gym, came across your workout log, I need to start making my workouts longer and more intense !!

 

definitely gonna try to get some of your leg workouts incorporated into my schedule.
Very helpful.

 

* Dumbell flys & Dumbell pull-over: 45 second rests
• 12.5lb x 30, 22.5lb x 12, 27.5lb x 10, 30lb x 8, 35lb x 6
• 50lb x 30, 70lb x 12, 80lb x 10, 90lb x 8, 100lb x 6

* Chin up wide grip: 4 Sets of failure:
20, 12, 16, 15

Personally can't do chin ups would you suggest another exercise to incorporate instead

 

Something that helped me increase my reps and strength on wide grip pull ups was this...

U can use a squat rack or smith machine, put the bar on one of the lower hooks, lie down under it and hold it as if you are about to bunch press, at this point only the heels of your feet should be touching the floor and your toes pointing towars the ceiling. Then just pull yourself up and down, imagine doing press ups upside down it would be something like that.

I don't know if you understood that lol XD but do 4 sets till failure everyday for the next 2 - 4 weeks and you should be good to go.

 

whens new update coming bro, and I'm going to try this out tonight

 

Solid routine. KIU.

 

Nice, I will have to try this. I have never done those before, like vertical pull ups almost? Interesting.

Thanks bud, been slacking hard on posting up the regimen due to the fact that I had to go to Virginia to launch a third office. Took a grip of time off of Sythe and RS.
Back now, currently on Vacation though; taking a week off of working out to give my joints a rest. Elbow has been JACKED up - will be back to posting logs here in 6 days!