Rampage's log -

[Rampage]

Did Legs yday but didnt have time to update my log.
I did 4 sets of Leg press, 4 sets of hack squats and 3 sets of leg extensions.

Today: Chest, my reason for doing just one muscle a day is I try finishing my workout in 40-50 minutes so I have more time to eat lol
Bench Press:
115x8
125x6
135x6
145x4

incline db press:
70x8
80x6
100x5

butterflys:
60x8
70x6
80x5

Chest Press:
90x8
110x6
140x5

Muscle memory is definitely starting to kick back in >

 

[Rampage]

most recent picture, around 162lbs +/-2

 

[Rampage]

Thursday: Back

Lat pulldowns wide grip:
90x8
110x6
140x6

Bent over rows
45x8
70x8
90x6
100x6

Seated cable rows:
80x8
90x6
110x5
^- lowerback started feeling weird towards the last 2 sets.. very annoying

hyperextensions on the machine
kept it real light
70x8
80x6
95x5

after workout had a half cup of oats and a protein shake!

 

[Rampage]

Saturday: Shoulders & Calves
military press:
95x6
105x6
115x5

Felt pumped after that xD

Upright Barbell row
45x8
55x6
75x5
superset with front dumbell lateral raises
15x8 in between each set

seated calf raises
45x8
70x6
90x6
115x6

leg press, calve raises
180x8
230x6
270x6

 

[Rampage]

Sunday: Chest
Even though i did shoulders yday, was really in the mood to do my chest today >:-D

Bench press (barbell):
135x8
145x6
155x6
135x6
How do i increase these #'s? I never have a spot.. guess i should ask people now lol

Incline db press:
70x8
80x6
90x6
100x5

Cable crossovers
70x8
80x6
<- wasnt able to lift 90 so i gave up ;(.

leverage chest press:
90x8
110x6
140x6

Had a decent pump but not impressed with my #s..

Should i be doing different exercises, my routines usually the same

 

[Rampage]

Tues: Biceps

Barbell Curls:
40x8
50x6
60x4 < was till failure
60x4 " "

overhead cable curl
70x8
80x6
90x5

hammer curls
40x8
40x6
50x4

for some reason i can never curl a lot with dumbells.. fuck my life

 

[Go Away]

I noticed you were complaining about hitting numbers on your chest day. Might have been because your shoulders were burned out from the day before.

About the routine change, if you aren't changing your routine your body will chill instead of grow. Maybe find a program that promotes change but still focuses on consistency in the form of muscles used. If you are concerned with building up a specific lift's numbers, do accessory work that will help that lift on the same day as the lift itself. For instance, for bench, tricep pressing work, lat work, shoulder exercises... For deadlifts, lower back exercises, ab work, hamstring and upper back stuff.

Look into 5/3/1 - it has the best of both worlds from what I've read: bodybuilding and powerlifting.

 

[Rampage]

Thanks bud for droppin by, PoB suggested I do the stronglifts 5x5, and after reading it im very much interested in doing it, going to start that very soon.
if that don't work then your suggestion is next in line

 

[Go Away]

If you have a smart phone there's a 5x5 app you can use. I've always wanted to try it my damn self! Good luck homie.

 

[Rampage]

My blackberry sucks ballz.. need the galaxy s3 ! thanks bro, you should start it too

 

[Go Away]

That's the next step for me actually. Gonna run Westside for six months - I'm about 6 days away from three months in, as of today. That'll put it at March to start the 5/3/1, so hopefully by then I can bother you for info, as you'd be a seasoned veteran to it!

I have the Ebook for it, as well as a template Ramrod sent me if you're interested.
Here's a site that generates a program for you:
http://www.strstd.com/

 

[Rampage]

damn I used to be sexy as **** @