went yesterday after work for a quickie. gym was packed at that time.

no squat racks available so used the guided rack. it actually felt good.

guided squats
205x3x5

bench
190x3x5 - felt good. could feel the shoulder ever so slightly

doing abs today in the gym in my apt building. that's going to be my new routine rather than doing abs on lift days.

had a squash game. got to the gym early, had time for some bench.

195x5; 190x5; 190x3

2 squash matches felt good.

slowly but surely made my way to the gym. not sure why i've lost the motivation. i think it's threefold. the weather is terrible, my shoulder is really annoying, and not going makes me tired which makes me not go.

started with squats. even putting my arms up to the bar hurts my shoulder. i need to get back into yoga i think.

205x5; 185x2x5

bench
bar x 10
85x5
quit - not going to hurt my shoulder further

did a couple reps of deadlift and gave up.

hit the treadmill for 12 mins of intervals. it actually felt really good and the only thing about today's gym experience i was pleased with.

played squash for 45 mins. not a great workout since opponent was great.

did some bench after.

195x5; 185x2x5

glad to make it back today. think i'll be back on to a good routine.

squat
205x3x5 - abysmal at the end

press
105x5; 85x2x5 - shoulder doesn't feel great. could've done 3 sets, but went light.

pullups
4,4,4

need to eat better. think i'm not eating well enough to be energized at the gym. and drink more water.

bench
190x2x5 - last rep was tough. was going to do a 3rd set but arm started hurting so decided not to.

squat - arm still noticeably hurts when grabbing rack.

195x3x5

did hot yoga on wednesday and bench 185x3x5

hot yoga

squat
195x5; 185x2x5

press
185x2x5; 185x3

chinup
6,5


was happy with the gym day. got a lot done and got it early. arm/shoulder still a bitch. even noticed it in yoga during certain poses. not sure what to do about it. rest doesn't seem to fix it. just going to push through it.

went for a drink after work a girl then peaced out to lift bro.

did a long bike warmup to sweat out the alcohol

bench
190 - 5,5,4

warmup
185x3x5

shoulder felt better today. might go for a run in the morning. gotta get after it.

decided to mix out my routine. i felt i was plateauing. this was probably due to not working out as often as i would have liked to, due to a loss of motivation. i feel a new routine should invigorate me.

i want to get more cut.

today i looked up Christian Bale's workout for dark knight.
http://www.bodybuilding.com/fun/dark_knight_workout.htm

Decided to give it a go. I started with the tuesday routine because i felt like my apt gym had the necessary stuff for that and didn't have time to go to my normal gym. without further adieu

Standing db curls (same time)
35x6; 30x3-25x5; 20x4-17.5x4; 15x12 - 2 min rest
30x4-25x2; 20x4-15x4; 12.5x10; 10x12 - 2 min rest
25x6; 20x8; 15x6-12.5x4; 12x4-10x8 - 2 min rest
25x6; 20x2-15x4; 12.5x10; 10x12 - 2 min rest

Incline Curls (alternating)
20x8, 15x4;
15x12;
15x10;

Concentration curls (alternating) SS db Hammer curls (same time)
15x8;
12.5x8

cable curls - not proper machine

20x10; 10x12

ABS were killing it. Felt good. Exhausting.

Did some ab stuff. Abs are weak. Need good routine. Did what I could do, then gym closed.

Hope to go for a run in the morning.

Need to find a better way to type this up. With all the dropsets and alternating weights it's difficult. Especially when I'm still trying to find the right weights to use.

well i did intervals this morning. was stoked about getting up and actually doing it.

13 mins into the session i pulled/strained/cramped my right calf. not sure what happened. nothing like that has ever happened before in over two decades of running. getting old i guess. probably didn't warm up enough. it's been feeling better as the day progresses.

today was meant to be leg day. skipped it because calf still hurts, but limp is gone, so it's healing. my guess is it was just a cramp.

lat pulldowns (kg)
60x6, 50x8, 42.5x10, 35x12
60x6, 50x4, 42.5x4, 35x10, 27.5x12
50x6, 42.5x8, 35x10, 27.5x12
50x4, 42.5x8, 35x8, 27.5x16

SS v handle pulldowns w/ pullovers
90x7, 40x12
70x7, 60x10
50x10, 60x10

stiff arm pulldowns (kg)
30x10, 35x10, 42.5x8

drop set db rows
50x3, 35x3, 22.5x5 - was absolutely dead. remember being able to do much more on the exercise

bent over rows
terrible form. wasn't really sure what i was doing. set up for it at the gym wasn't great either.
did some mediocre stuff with 110, 80, 40. was embarrassing when I was doing the 40 at the end and some girl beside me was doing same exercise with 60.

seated row (kg)
42.5x3x8

Ran 1.2 miles. Started jogging really slowly then picked it up. Could feel the calf but it was manageable.

hoping to go to hot yoga tomorrow morning.

Went this morning at 11 for hot yoga. I guess the instructor cancelled last minute due to sickness. Assuming hungover.

Put in a good session of chest/tris.

Realized I read the program wrong the last two times. Lol, it was really killing me doing 6 reps, 8 reps, 10 reps, 12 reps - 4 times! Realized I'm only meant to do each of those once.

Incline dumbell press
60x6 - could feel shoulder
50x8
50x10
50x10 - couldn't hammer out the last two

Superset - incline flyes with pushups
35x12; 8 pushups (lol!)
335x10; 5 pushups (way more lol!!!)

bench
135x6 - lol!
115x6 - wow i'm weak!
95x11 - muscular endurance clearly not there!

superset - overhead rope extensions with rope pushdowns
20kg x 2x12

close grip smith machine press
95x6 - gauged this weight wrong. way too easy
105x8 - still low
105x10 - this was about right given fatigue
95x10 - so tired!

bench dips
12,11,10

dropset skull crushers
50x9; 30x11

Cardio
30 min run - 3.33 miles.

Felt great overall. Fatigue really kicked in to embarrassing levels. Not too worried

missed yoga this morning. not too worried, would've been an aggressive day.

played a good squash game for about 45 minutes, then lifted bro.

did the bicep workout again because didn't feel like doing shoulders day after chest/tri's and my leg cramp is still noticeable. didn't seem to effect squash though. doing legs or shoulders tomorrow. gametime decision. probably shoulders.

db curls - read sheet wrong. was meant to be barbell.

35x6; 30x8; 25x10; 22.5x10

incline curls
22.5x7; 17.5x12; 17.5x12 - right arm noticeably weaker. i'm a lefty btw. #jerkpower

superset concentration curls with hammer curls
17.5x10, 17.5x6
12.5x12 for both

dropset cable curls (kg)
tons of reps from 27.5, 22.5, 17.5, 12.5, 7.5

couldn't do abs cause had an appt. want to go to my gym later to rock them.

The routine is awful bro. Nothing wrong with enjoying more of a bodybuilding routine.
But these body splits don't work well for naturals.

The research has indicated that working out each bodypart around twice a week with 30-60 reps is optimal for building muscle for nattys. Something more effective for you would be Lyle McDonalds routine. Maybe Adam Schoenfeld routine in his book. Or get some ideas from Perryman's maximum muscle ebook (he has lots of solid routines at the end of the book).

I think you will enjoy most of those routines. Fack this squatting three times a week bullshiet!!! We want to look like batman not fredflinstone!!!

It's frustrating to see the first few posts of your log. Now I know that SmileyH was one of the founders of this fredflinstoneutopia.

Your push/pull/legs routine from 2009 was fine. It's actually better than this batman routine. But like I said, at least read the Matt perryman book and make your training decisions after reading that. You can try the batman routine for a few weeks but you gotta start looking for something more solid soon. It doesn't have to be pure strength training and don't ever go back to SS if you don't like that. You can build as much practical strength as you need just fine from bodybuilding routines.

Nothing wrong with squatting three times a week as long as you have enough time to recover.

thanks for the posts. i agree this routine is not ideal, but it feels good. my body feels good. SS wasn't working for me any more. I liked it at the start, but got bored of it. I'll look at those routine suggestions you made.

did shoulders today. pretty sure my shoulders are very weak relative to the rest of my body.

seated military press
75x6; 65x8; 65x10; 65x12 - weighting obviously wrong here. tried 95 to start and it did not feel good at all. i could also feel my arm, so light weight was probably a good idea here regardless.

lateral raises
tried 17.5's. lol
10x10; 7.5x12; 7.5x12 - feel like a dummy lifting 7.5 weights

SS reverse flyes with lateral raises - don't get why you do lateral raises twice ina row
7.5x2x9; 7.5x2x10

skipped upright row because i remember hearing a decade ago it was bad. maybe misinformation, but that's what i was taught years ago.

did some side cable extensions instead.
7.5kgx3x15

super busy with work the end of last week. was gone all weekend for a hockey tourney. played 3 games which was good for cardio.

looking to get back into lifting tonight.

work is killing me. was there late last night. even later tonight. had to hit the gym. went at 11pm tonight.

did the chest/tri one, probably cause it's my favourite.

incline db - 6,8,10,12

60, 60, 55, 50 - improved from last time.

bench

135x10; 135x7; 115x8 - muscular endurance clearly not there. embarrassing only benching that much.

SS incline flyes with pushups
35x12; 3 pushups - lol
35x10; 6 pushups - exhaustion

close grip smith machine press - 6,8,10,12

115,115,115,105 - can definitely up first 2 sets.

bench dips
10,12,12

SS overhead rope ext. with rope pushdowns
25kgx12; 25kgx6
25kgx12; 20kgx10

the overhead feels easy, the pushdowns feel exhausting.

dropset skullcrushers
attempt with 70 - fail
50x8
30x10

meant to meet a friend tomorrow. ideally want to get either back or bis in.

Just noticed the few videos you posted upon my request. Keep them coming bro, we are here to help. Work on keeping your lower back tight. Before going up in weight, correct this now. I almost hurt my lower back due to this. Do you do hyper extensions?

Thanks EV. I'll try to get more vids up. I've done hyperextensions before, but they aren't part of my normal routine. Should they be?

Finished work late today. Decided to rock bi's for st paddys day.

BB curls - 2 min break bw sets
70x6; 60x8; 60x10; 50x12

Incline db curls - 1 min break bw sets
15x3x12

SS concentration curls and hammer curls
15x10 cc; 15x8 hc x 2.

dropset cable curls
27.5kgx12; 22.5x5; 17.5x8; 12.5x8

abs
crunches, toe touches, planks - 3 sets (15, 12, 12) - getting a good ab routine is my goal.

incline db press
65x6; 60x8; 60x10; 60x10 - felt good. may have been slightly less angle.

bench
115x12; 115x12; 105x8

SS incline flyes with pushups
25x12, 5 pushups
25x12, 3 pushups

this exercise kills me

cable cross
felt terrible on shoulder. quit it.

close grip smith press
115x6; 115x8; 105x10; 95x12

dips
12x3

ss overhead rope with rope pushdown
27.5x12, 22.5x8
32.5x12; 17.5x10

triceps die

skull crushers

all the reasonable weights were in use

40x21

run

3 miles in 26 mins.

week off. busyness begets laziness. could've gone weds or fri, but got lazy.

incline db press
60x8; 60x8; 60x10; 55x10

bench
115x12; 115x8; 95x12

incline flyes SS with pushups
25x12, 5; 25x12, 6

close grip smith presses
125x6; 125x8; 115x9; 105x12

dips
12x3

overhead rope SS with tricep pushdown
32.5kgx8, 17.5x8; 27.5x12, 12.5x10

skulls
50x10

run
3 miles in 22:05

bought a ton of almonds and walnuts at 30% off. spent $35. :O

went last night and did shoulders. i'll try to remember what was done.

military press
85x6; 85x8; 75x10; 65x12

lateral raises
15x10; 12.5x2x5

SS reverse flyes with lateral raises
10x2x10

abs
good 10 mins of ab stuff