LB's Workout Journal

[Lamont Burns]

Height: 6'4"
Weight: 226 (10/21/09)

Current PRs on frequent lifts:
Squat 5x245
Deadlift 1x305; 2x285
DB Flat Bench: 8x55x3

Goals: (In the short term maintain weight while adding to main lifts)
5x265 on Squat
5x290 on DL

Journal meant to keep me on track as my mind drifts constantly in the gym, and I suck at writing things down by hand.

Started lifting for the first time seriously Late January 2009. Drifted a little bit since then, attempting to re-focus.

 

[Lamont Burns]

10-21-09

DL:
1x8x135
1x5x185
1x5x235
3x5x245

Lat Pulldown
4x6x140

Good Mornings
2x8x100

Leg Curl Machine(Selectorized):
4x7x230

Reverse BB Curl
1x10x50

Notes: 4 high school kids in wifebeaters and no legs annoyed me, occupied 1 squat rack for 25 mins doing nearly nothing. Must ignore them.

 

[TallBill]

Good luck man, keeping a log helped me a ton when I started.

 

[Pantlegz]

Originally posted by: Lamont Burns
10-21-09


Notes: 4 high school kids in wifebeaters and no legs annoyed me, occupied 1 squat rack for 25 mins doing nearly nothing. Must ignore them.

thats almost as bad as the guys that use the power rack to curl 55 lbs ran into that last week and laughed a little.

 

[SociallyChallenged]

Originally posted by: Pantlegz1

Originally posted by: Lamont Burns
10-21-09


Notes: 4 high school kids in wifebeaters and no legs annoyed me, occupied 1 squat rack for 25 mins doing nearly nothing. Must ignore them.

thats almost as bad as the guys that use the power rack to curl 55 lbs ran into that last week and laughed a little.

Ugh. There was this big guy doing curls in the squat rack when the other two were taken. I asked him if I could actually use the power rack and he just looked at me like a cretin. Luckily the other one opened up seconds after. His WHOLE DAY was biceps. He did BB curls, DB curls, DB hammer curls, preacher curls, preacher curls with the machines... needless to say, I felt like kicking him in the groin.

 

[Lamont Burns]

10-22-09

BB Bench
1x10x45
1x8x95
switched to DBs
3x8x55

DB Fly
3x6x35

Hammer Incline
3x5x120

Seated DB OHP
1x5x25s
1x6x30s
2x6x35s

Rear Delt BB Row
2x8x60

Shrugs
1x10x65s

Tricep Pulldown-Bar
2x8x70

Notes:
ADD was all over the place, maybe it's the coffee I drink at work. So many DB movements, when I picked up the 65s for shrugs my hands cried. Might use gloves on this day but not DL day. Also need to rework it b/c my traps were already fatigued from DLs the previous day. The 2 on 1 off 2 on 2 off routine may need revisions. Next leg day is squats and not DLs so that will help. A/B/A bored me after a few months, but I think I need to simplify things.

I usually walk to warm up but for upper days it's not cutting it I don't think as well, need to rethink.

Only high point was differentiating and executing the rear delt BB row properly and not making it a weak bent over press. Felt it hard in my upper back.

 

[SociallyChallenged]

When I was on a split program, I would just do traps the same day as deadlifts. You're already warmed up and doing them any other day would be impractical. If it doesn't completely blitz them, then you can continue doing it. May as well try though.

 

[Lamont Burns]

10-25-09

DB Bench Press
1x8x25s
1x8x45s
3x5x60s

Seated DB OHP
1x6x25s
1x6x35s
3x5x45s

Bent Rows
1x8x65
1x6x95
3x5x125

BB Curl
2x6x70

Tricep Bar Pulldown
2x8x75

Notes: Found something I want to try that leans slightly away from pure STR and into STR/SIZE. It has 5 diff workouts, enough to keep me intrigued I think, and satisfy my neurotic tendencies. Also after being a BB addict for 6 months, I'm liking DBs more and more. For chest press, my right ant delt is no longer in pain with DBs as it was with BBs. First time I was able to curl 70 for 5, too. Curls for the girls! Speaking of girls, I was going to add 20 mins of cardio on my "heavy upper day" but my lady wanted to go home after her 40 min treadmill walk. Boo.

 

[Lamont Burns]

10-27-09

Squats
1x10x45
1x8x95
1x5x135
1x5x175
1x5x205
1x3x225
3x5x245

Good Mornings
1x8x65
1x5x95
3x6x105

Calf Raise (selectorized)
2x8x160

Notes: Legs felt great warming up, but last set of squats was still a beast for me. Been doing the GMs for 2+ weeks now, hoping the hamstring synergy there helps out, I definitely neglected them a bit with really not deadlifting that often and only having squats working them to a degree. Still adding 5 pounds every time I hit them, so far so good.

Felt like I could add maybe front squats or some leg curls, but I passed. Took me 40 mins to do tonight's, and the place was packed. I remember why I go after work and not after dinner.

 

[Lamont Burns]

Not posting the workouts I did but have not recorded with AT down, just posting latest to keep up.

work sets only:
3x5x60s on Flat DB
3x5x45s seated press
3x5x130 bent rows
2x6x70s ex curk
2x8x75 pulldowns