Another training log

[DutchCowboy]

Here it is, hot off the press. I had a hard time deciding which training method I wanted to use. I tossed around the idea of doing the HIT program which I have had success with in the past, but I didn't think that it was the best method for my level of conditioning right now. I feel that I respond better to multiple exercises and sets so I decided to go with this split

Monday: Chest
Tuesday: Back
Wednesday: Off
Thursday: Legs
Friday: Shoulders/Arms
Saturday: Off
Sunday: Off


Monday Dec. 18th

chest

BB flat bench
set 1: 315x5
set 2: 315x3
set 3: 275x9 (negative failure)
set 4: 225x13 (static hold to failure) then rest pause for 3 more reps

Incline flies
set 1: 45x10
set 2: 50x10
set 3: 60x8 (positive failure)

DB incline
set 1: 100x8
set 2: 80x8
set 3: 60x12

Dips
set 1: body weight X 15
set 2: body weight X 13

Work out time = 50 minutes
Cardio = 15 minutes low intensity
I'm pretty toasted. Good workout, felt strong today.

[DutchCowboy]

Tuesday December 19th

BACK

Wide grip pulldowns (behind the neck)
set 1: 160x10
set 2: 190x8
set 3: 170x10


seated rows (medium width)
set 1: 160x12
set 2: 190x8
set 3: 220x9


bent over BB rows
set 1: 225x6
set 2: 185x10
set 3: 195x10


deadlifts (rack pulls from just under knees)
set 1: 315x8
set 2: 405x6
set 3: 455x4


Felt like I needed a little more so i decided to add in 3 sets, 8 reps each, of close grip pulldowns. light weight, very strict form, very slow tempo

Workout time = 65 minutes
Great workout. Again felt strong today. Need to go heavier next time to eliminate the extra exercise.

[*Narkissos*]

Are you doing hams on leg day?

Do you feel that one day between back and legs will be enough?

Good luck by the way... Great to see new logs

[DutchCowboy]

Are you doing hams on leg day?

Do you feel that one day between back and legs will be enough?

Good luck by the way... Great to see new logs

1. Yes I am doing hams on the same day as my quads. However I do notice that my hammy's don't really get that much work.

2. Yes 1 day is short between back and legs but it is really 48 hours. My knees will give out way before my back does but at times I do notice a pretty good low back pump/cramp. My back is permanently F'd anyway....it always hurts. I think (know) I need more core work.

3. Yeah I decided to post a log because I'm switching up my routine a little. I've been doing bis with back and tris with chest and now I think my arms need a day of their own to get some more growth. I may rotate some of the days if I start to see problems

[DutchCowboy]

Not happy with the new routine. I just know what the F to do for a good routine. I did Ironmans program a few months back and liked it, but I don't think it is enough when juicing?

Feel like I need to do each muscle twice a week to stay pumped. It's either that or go high volume.
My recovery is pretty damn fast. I'm thinking of doing the following for a month and seeing how it goes. I'm sure most people won't like it but to me it seems feasible. I'm hitting each bp once every 5 days with a 2 on, 1 off, 1 on, 1 off pattern. If I keep volume low I don't see any problems doing this short-term.

Here is a 31 day layout:
hit chest 7 times, back 7 times, and legs 6 times.

day 1: Chest/Tris/Shoulders
day 2: Back/Bis
day 3: off
day 4: Legs
day 5: off
day 6: Chest/Tris/Shoulders
day 7: Back/Bis
day 8: off
day 9: Legs
day 10: off
day 11: Chest/Tris/Shoulders
day 12: Back/Bis
day 13: off
day 14: Legs
day 15: off
day 16: Chest/Tris/Shoulders
day 17: Back/Bis
day 18: off
day 19: Legs
day 20: off
day 21: Chest/Tris/Shoulders
day 22: Back/Bis
day 23: off
day 24: Legs
day 25: off
day 26: Chest/Tris/Shoulders
day 27: Back/Bis
day 28: off
day 29: Legs
day 30: Chest/Tris/Shoulders
day 31: Back/Bis

[DutchCowboy]

Anyway, here is my leg workout from today

THURSDAY December 21st

LEGS

warm up 2 sets x 15 on leg extension (light weight)

Leg Press x plates = number of plates per side
warm up 4 plates X 8
set 1: 8 X 8 reps
set 2: 9 X 6 reps
set 3: 9 X 6 reps (legs shaking)
set 4: 9 X 5 reps (burning really bad)


Squats usually go heavy but knees have been killing me over 315
set 1: 225 X 8 (ass to floor, wider than normal stance to focus on hams)
set 2: 225 X 8
set 3: 275 X 6
set 4: 135 x 8 (front squats)
set 5: 135 X 6 (front squats) I'm toasted now

SLD
set 1: 135 x 2 (had to quit, lower back killing me)

Hammy curls
2 sets of 10 lying
2 sets of 8 seated

calves
2 sets donkey
3 sets standing


Shitty day. Only ate 1 meal at 10:30 a.m. cause I got stuck in the office. I know, I know, I need to eat. I'll make up for it tonight.
PWO: protein shake
PPWO: 6 oz. shrimp, 2 cups broccoli, 1 cup (cooked) whole grain rice

[*Narkissos*]

YGPM bro

[DutchCowboy]

FRIDAY December 22nd

Shoulders/Arms

Felt like doing 225lb. rep max on flat bench today for some reason. Dumb to do before shoulders but, oh well.


DB shoulder press
warm up: 45's x 12
set 1: 70's x 12
set 2: 80's x 8
set 3: 80's x 8 (spot on last 2 reps)
set 4: drop set 90's x 4, 80's x 3, 45's x 6 (toasted)

Seated Military (behind the neck
set 1: 185 x 8
set 2: 135 x 12
set 3: 135 x 10
set 4: drop set 205 x 4, 185 x 3, 135 x 5 (totally spent)

BB curls
warm up: bar x 12
set 1: 85 x 10 (good full contraction and squeeze)
set 2: drop set 105 x 8, 85 x 6, 65 x 5
set 3: drop set 105 x 6, 85 x 5, 65 x 3......bar x 5 (crying at this point)

Spider curls with ez bar
set 1: bar+25's x 8
set 2: bar+25's x 6
set 3: bar+25's x 4 superset with DB curls 35's x 5

Tricep pushdowns
warm up 120 x 12
set 1: 180 x 12
set 2: 200 x 11 (barely squeezed this one out)
set 3: drop set 210 x 7, 160 x 5, 80 x 3 (excruciating burn here)

[/b]Single DB over-head ext.[/b]
warm up: 45 x 15
set 1: 90 x 12
set 2: 90 x 11 (starting to tire out)
set 3: 90 x 10 (OMG does it burn!)

Completely toasted after this. My arms and shoulders are pumped to the max. Feel like I got great workout from the drop sets and kickin up the volume a little (thanks Nark!).

[*Narkissos*]

Feel like I got great workout from the drop sets and kickin up the volume a little (thanks Nark!).

No prob.

Fix up the diet and you're good to go