My Training Journal

[JDid23]

nice man- good luck! lets hope you have an injury free year

 

[the.gladiator1987]

Upright rows are GAY lol I never do them.

Why the smith behind neck press? Smith machines are gay too

 

[ExtraMile]

2010 PLANS

So I'm rethinking my routine a bit and switching some stuff for 2010 to focus on weaknesses and stuff. Now this is what I'm thinking right now. Of course everything will have to wait until my back is 100%.

Deadlift Day:
Front Full Squats 3x8
Deadlifts 1x3-5 & 1x6-8
Reverse Ez Curl Super-Set with regular Ez Curl 3sets
Machine Preacher Curl 2x12-15
Seated Calves 3-5 sets 8-50 reps

Bench Day:
Flat BB Press 1x3 & 1x10
Bent Over Row 4x8-12
Incline DB Press 3x5-10
Upright Row 3x10?
One Arm Floor Press 2-3x6-8
Pushdowns 1x12-15 w/ a dropset

Squat Day:
Sumo Box Squat 1x3
Olympic Style Squats 3x3
RDL 2x10-15
Leg Press 2-3x10-20
Calves -same as before

Overhead Day:
Weighted Deep Dips 2x6-9 then a set w/ BW
Chins 3 sets w/ BW
Smith Behind Neck Press 3x8-15
Seated Laterals 3x10-15
Face Curls 1 set w/ a dropset
Skullcrushers 2x12-15

*sets don't include warmups
** abs will be done when I have time

holy fucking volume!!! Lol I didnt realise until I wrote it all out! Still lots of sets means lots of PRs but if progress stalls then I will cut back on some of the stuff I don't really need. I guess I clusterfucked my original routine when I first started this several months back but my body has responded to the high volume, high rest style of training so I'll just see how this goes!

Can't wait for my back to heal!

What do other people think?

 

[the.gladiator1987]

2010 PLANS

So I'm rethinking my routine a bit and switching some stuff for 2010 to focus on weaknesses and stuff. Now this is what I'm thinking right now. Of course everything will have to wait until my back is 100%.

Deadlift Day:
Front Full Squats 3x8 - Make these 6 reps. Just read an article that future wrote that front squats do something bad to something after 6 reps.
Deadlifts 1x3-5 & 1x6-8
Reverse Ez Curl Super-Set with regular Ez Curl 3sets
Machine Preacher Curl 2x12-15
Seated Calves 3-5 sets 8-50 reps

Bench Day:
Flat BB Press 1x3 & 1x10 - Why 2 sets?
Bent Over Row 4x8-12 - try to make your back parallel to floor
Incline DB Press 3x5-10
Upright Row 3x10? - garbage lol
One Arm Floor Press 2-3x6-8
Pushdowns 1x12-15 w/ a dropset

Squat Day:
Sumo Box Squat 1x3
Olympic Style Squats 3x3
RDL 2x10-15
Leg Press 2-3x10-20
Calves -same as before

Overhead Day:
Weighted Deep Dips 2x6-9 then a set w/ BW
Chins 3 sets w/ BW
Smith Behind Neck Press 3x8-15 - why smith
Seated Laterals 3x10-15 - why seated, work your core and stand up
Face Curls 1 set w/ a dropset
Skullcrushers 2x12-15

*sets don't include warmups
** abs will be done when I have time

holy fucking volume!!! Lol I didnt realise until I wrote it all out! Still lots of sets means lots of PRs but if progress stalls then I will cut back on some of the stuff I don't really need. I guess I clusterfucked my original routine when I first started this several months back but my body has responded to the high volume, high rest style of training so I'll just see how this goes!

Can't wait for my back to heal!

read above nigga. It looks pretty good to me, you are starting to understand what works

 

[Tblock1]

I'd disagree. Upright rows can be good shit. I haven't done them in a while but they really work your traps and are a hard exercise so if they don't hurt your shoulders do them.

 

[ExtraMile]

Gladiator - I have choosen seated laterals cause they keep me strict, smith because I enjoy it, upright rows to replace facepulls.

2moro it's my last morning workout I'm gonna do seated calves leg press leg curl forearms and abs

 

[Andalite]

Firstly, I'd like to wish you a Happy New Year

But, since you ask:

2010 PLANS

Deadlift Day:
Front Full Squats 3x8 Firstly, do Deadlifts first and then do the Front Squats. Secondly, do Front Squats for 5-6 sets of 3 reps. Don't do high rep front squats.
Deadlifts 1x3-5 & 1x6-8 I'd advise you to strict to 3-4 sets of 2-3 reps followed by 1x6-8 like you've mentioned
Reverse Ez Curl Super-Set with regular Ez Curl 3sets
Machine Preacher Curl 2x12-15
Seated Calves 3-5 sets 8-50 reps

Bench Day:
Flat BB Press 1x3 & 1x10 Same suggestion as with Deadlifts: more work. So 2-5 sets of 1-5 reps followed by an all out set to complete failure would be my suggestion.
Bent Over Row 4x8-12
Incline DB Press 3x5-10
Upright Row 3x10? Like Gladiator, I too think Upright Rows suck and coming from someone who has suffered through quite a few shoulder injuries, I can SAFELY say that they are harmful for your shoulder girdle.
One Arm Floor Press 2-3x6-8 I'd just do unilateral DB Presses on a bench...
Pushdowns 1x12-15 w/ a dropset

Squat Day:
The general rule is to move from great ROM to lesser ROM (since with the lesser ROM it is assumed you're going to be lifting heavier weight). Having said that, I'd switch the order of Sumo Box Squats and Olympic Style Squats.
Sumo Box Squat 1x3 I'd do more sets and reps. Sumo anything will wreak havoc on MOST trainees hips so I'd advise you to use your discretion with this exercise and switch it to regular Box Squats if it is too uncomfortable.
Olympic Style Squats 3x3 More volume.
RDL 2x10-15
Leg Press 2-3x10-20
Calves -same as before

Overhead Day:
Weighted Deep Dips 2x6-9 then a set w/ BW
Chins 3 sets w/ BW
Smith Behind Neck Press 3x8-15 Terrible for your shoulders...
Seated Laterals 3x10-15
Face Curls 1 set w/ a dropset
Skullcrushers 2x12-15

*sets don't include warmups
** abs will be done when I have time

You have such little volume on your key lifts....I'd do all compound lifts for multiple sets and keep the ISO's for some Rest Paused work or something of the sort. There's no point doing 3 sets for cursl and 1 set for Deadlifts....The bigger exercise will create the biggest change so it deserves the highest priority.

Just my thoughts...Good luck as always

 

[Tblock1]

Firstly, I'd like to wish you a Happy New Year

But, since you ask:



You have such little volume on your key lifts....I'd do all compound lifts for multiple sets and keep the ISO's for some Rest Paused work or something of the sort. There's no point doing 3 sets for cursl and 1 set for Deadlifts....The bigger exercise will create the biggest change so it deserves the highest priority.

Just my thoughts...Good luck as always

Yeah I agree wit andalite, you definitely need more volume on your lifts. I gained 55 pounds on my bench in no time at all with the higher volume.

 

[Andalite]

Yeah I agree wit andalite, you definitely need more volume on your lifts. I gained 55 pounds on my bench in no time at all with the higher volume.

I need to gain on my bench

 

[Tblock1]

I need to gain on my bench

Yeah andalite by the time I'm at your deadlift I'll have a 315 bench easy I think you could gain a lot on your bench by just benching more, you only bench like 2x or 3x a month. Also you need some more triceps exercises. Sorry for the short thread hijack EM