balance motivation log

[charger69]

No haven’t posted stack yet. I actually have some items in the works but still need to talk over a few more things with GH. One of my many traits is being indecisive and that is definitely playing a factor here. On a good note though my diet has been seriously on point and training in check (even some cardio!).

I just started training split laid out by GH on Saturday. This training regimen has a lot more volume than what I am used to. In the past my training while low in volume was high on intensity. To give you an example of past training routines on leg days I basically would do 1 or 2 warmup sets followed by 4 sets of squats (reps never under 6) and this was all I did for quads and glutes however there was never a problem with me being sore for days. The remainder of my leg days was just 4 sets of leg curls and 4 sets of calves. So I’m the past lowerbody days was just 12 working sets, yet provided plenty stimulus to be sore. Upper body days for me in the past we’re quite similar but split into two days push and pull basically. Even those upperbody days only had me doing 16 working sets. Now though with GH’s program the volume has increased substantially. Thing is in order to keep the lifting sessions reasonably timed ( I don’t like to lift beyond 1 hour) I have to hustle. The only downside though is right now I can already tell with shorter rest periods I am substantially weaker as the sets progress into the workout. I guess this is something I will hopefully adapt to learn to work with. Here’s an idea of the exercise from yesterday’s workout, I’m only going to list the exercises and number of sets to save myself some embarrassment (figure all sets listed are minimum of 6 reps usually around 8 on average).

Seated row machine (hammerstrength) 5 sets
Tbar rows (chest supported) 5 sets
Lat pulldown w/ V bar grip 5 sets
Shrugs (used hammer strength here) 5 sets
supersetted w/ stnd bent over reverse flys 5 sets
Snatch grip rack pulls 5 sets (awesome exercise I
had not done before)
Hammer curls 4 sets
Bicep ez bar curls standing 4 sets
Abs 100 reps rest pause till reach 100
15 minutes mild cardio (140 bpm)

While those are not all working sets it’s still a lot of volume compared to what I was doing (38 sets vs 16). I have a nice level of soreness today most notably in areas of my upper back that I don’t usually feel sore so that’s awesome. Also worth noting the snatch grip rack pulls were a new movement/exercise for me and while I’m not sure my form is the greatest yet I really enjoyed that exercise.

Good stuff so far as I really find the challenge of new movements keeps it interesting.

How many times a week are you doing this? Is there a reason that you donrear delts with traps? I am assuming that you work on the mid and front on another day.


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[balance]

How many times a week are you doing this? Is there a reason that you donrear delts with traps? I am assuming that you work on the mid and front on another day.


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Yes front and mid delts are done with chest tricep days. Also that rear delt superset also seems to burn out the traps at the same time.

The training program GH setup has 7 completely different workouts. I have always worked out pretty much as often as my body allows (taking days off usually just when I feel like I have accumulated too much soreness, etc.). Since trt I have been easily going 4 consecutive days lifting before feeling a bit run down, however there are easily times where I have lifted 7-10 consecutive days. So the program GH designed doesn’t really have a set day schedule like mon=chest. Right now though I’m kind of working around elbow issues which has me doing 2-3 consecutive days lifting then taking a day off as needed.

The program split is broken up in 3 phases.

PHASE 1
Mechanical Tension and Progressive Overload Emphasis Workout 1 - Chest, Front Delts, Side Delts, Triceps Workout 2 – Back, Rear Delts, Traps, Biceps
Workout 3 – Legs , hamstrings, quads, calves
PHASE 2
Metabolite and Blood Volume/Pump Emphasis Workout 4 - Chest, Front Delts, Side Delts, Triceps Workout 5 – Back, Rear Delts, Traps, Biceps Workout 6 – Legs , hamstrings, quads, calves
PHASE 3
Weak Body Part or Touch up Work Emphasis Workout 7 – Biceps, Triceps, Forearms
Repeat and go back to phase 1 and workout 1.

So if lifting 3 days on 1 day off it looks like I would get 9-10 days (elbows willing) before I come back to do the same scheduled workout. With that said I would still be hitting a certain body part twice per week but with different lifting emphasis. This type of split actually reminds me a bit of what Loui Simmons and West Side do (hitting muscle groups twice a week) but each session has a different very different emphasis and goal.