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Thread: Another training log
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12-18-2006, 09:07 PM #1
Another training log
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.Last edited by DutchCowboy; 12-18-2006 at 09:09 PM.
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12-19-2006, 04:39 PM #2
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.
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12-19-2006, 08:33 PM #3
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
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12-20-2006, 06:04 PM #4Originally Posted by Narkissos
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
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12-21-2006, 07:06 PM #5
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/BisLast edited by DutchCowboy; 12-21-2006 at 07:23 PM.
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12-21-2006, 08:15 PM #6
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
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12-21-2006, 11:02 PM #7
YGPM bro
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12-22-2006, 09:38 PM #8
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!).Last edited by DutchCowboy; 12-23-2006 at 11:11 AM.
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12-22-2006, 10:33 PM #9Originally Posted by DutchCowboy
Fix up the diet and you're good to go
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