My Training Journal

[ExtraMile]

OK so come January Ill have finished this routine, ill have been on it for 10 weeks.

Heres what Im thinking of doing then:

Split
Monday - Chest
Tuesday - Back
Friday - Shoulders
Saturday - Legs

Monday-
Flat Bench 2x5
Incline Bench 2x8
CLoseGrip Bench 2x8 (shoulder width grip)
Standing French Press (or lying skullcrusher)2x8
-ABS-

Tuesday-
Standard Deadlift 2x5-6
Romanian Deadlift (on block) 2x8 (using 10RM weight)
BB Row 2x8
Chins 2x8 (change grip every month)
Bent Over DB Lateral Raise 2x8 (every 3 weeks use cables)

Friday-
Military Press (or bradford press) 2x6
Front Raise 2x8
Lateral Raise 2x8
Dips 2x8
Seated French Press (or pressdown)
-ABS-

Saturday-
Widestance Heavy Squats 2x5-6
Narrow Stance ATG Front Squat 2x8 (using 10RM weight)
Leg Curl 2x8
Preacher Curls 3x8


Ideas/Input anybody?

 

[SCREW]

good luck with it dude!

 

[ExtraMile]

Today:
Squats:
3 warm up sets with 70kg,75kg,80kg (154lbs, 165lbs, 176lbs)
83kg(183lbs)x6
83kg(183lbs)x6
83kg(183lbs)x4 (failure)

Front squats ATG, light weight, several sets form practice, then 1x8, cant remember weight...

Flat BB Bench:
50kg(110lbs)x8
50kg(110lbs)x8
55kg(121LBS)x8
Flat DB Bench:
21kg (45lb) DB x 15
21kg (45lb) DB x 15

Lying Leg Curls:
60lbs x8 x3

Bodyweight Underhand Chins
4xfailure (6-7reps)
(bodyweight = 168lbs)

Chin Grip Pulldown
63kgx10

ABS:
Hanging Leg Raise/Hanging Knee Raise supersets 3xfailure
Decline Cable Crunch 3x13
Oblique Crunch on GHR Board 3xfatigue

Seated Calf Raise
3x12 cant remember the weight, but 12-13 was failure...

 

[ironwings]

OK so come January Ill have finished this routine, ill have been on it for 10 weeks.

Heres what Im thinking of doing then:

Split
Monday - Chest
Tuesday - Back
Friday - Shoulders
Saturday - Legs

Monday-
Flat Bench 2x5
Incline Bench 2x8
CLoseGrip Bench 2x8 (shoulder width grip)
Standing French Press (or lying skullcrusher)2x8
-ABS-

Tuesday-
Standard Deadlift 2x5-6
Romanian Deadlift (on block) 2x8 (using 10RM weight)
BB Row 2x8
Chins 2x8 (change grip every month)
Bent Over DB Lateral Raise 2x8 (every 3 weeks use cables)

Friday-
Military Press (or bradford press) 2x6
Front Raise 2x8
Lateral Raise 2x8
Dips 2x8
Seated French Press (or pressdown)
-ABS-

Saturday-
Widestance Heavy Squats 2x5-6
Narrow Stance ATG Front Squat 2x8 (using 10RM weight)
Leg Curl 2x8
Preacher Curls 3x8


Ideas/Input anybody?

Hey - long time no chat - the new routine looks good. Question - are you doing cardio before lifting? I saw a post on boxing. Good to see your squats coming along!

 

[ExtraMile]

Nahh not before and yeah quite a few times, when I finish me and this huge crazy guy do boxing together...
Its not for cardio really I just enjoy it, the only cardio I do right now it football training once per week, its hard cuz when I get back from school, like 15 mins later its dark so I cant go running in the evenings anymore...

& yeah Im pleased with squats

 

[ExtraMile]

Today:
DB Military:
30lb DB x8
35lb DB x8
35lb DB x8
30llb DB x10

Deads:
90kgx4
100kgx6
100kgx6
110kgx6
These where shit, I could not keep my back flat, at the beginning of the rep it just curved and I couldnt help it....

BB Row:
40kg x 10 x 3
43kg x 8 x 2

Dips 4xfailure

-ABS-
-CALVES-

 

[SaiBoT]

Today:
DB Military:
30lb DB x8
35lb DB x8
35lb DB x8
30llb DB x10

Deads:
90kgx4
100kgx6
100kgx6
110kgx6
These where shit, I could not keep my back flat, at the beginning of the rep it just curved and I couldnt help it....

BB Row:
40kg x 10 x 3
43kg x 8 x 2

Dips 4xfailure

-ABS-
-CALVES-

Alright brit, it's time for you to back off a bit from the conventional deadlift and start increasing your poundage on RDL, on you get good at RDL you can go back to the conventional.

Regarding calves, give them a good TEN minutes stretch, stretch them between sets as well, and instead of going so high on th rep range try doing more weight more sets with less rest in between sets (30 seconds) oh and don't worry just do as many reps as you can after the first set, pause at the bottom by three seconds. 4 sets are enough for now!

 

[ExtraMile]

Ok, so just replace deadlift from the floor with Romanians on a block? Can I do one heavy set of deads at the end? But not to failure, like 110kg for 5 reps, rather than 6, just as a last set?

And on calves Iv been doing lower reps already, seated calf raise 3-4x12. And wtf stretch for 10 mins?! You dont mean 10 mins straight do you!?

And on last thing, this big guy in my gym who I was talking to gave me a tip, he said that I should only do this for two weeks total cuz it can get dangerous but when I finish the routine that Im doing do the two weeks after like this:

Week 1
Monday - Chest, Biceps
Tuesday - Chest, Biceps
Wednesday - Back, Triceps
Thursday - Back, Triceps
Friday - Every upper body muscle/

Week 2-
Monday - Legs
Tuesday - Legs
Wednesday - Legs
Thursday - Legs
Friday - Legs

He said to make sure I eat alot in those two weeks. His theory was that doing this keeps the muscles pumped all week. I was thinking of doing it for the first two weeks of 2009 before starting the routine I gave you...?

 

[SaiBoT]

Ok, so just replace deadlift from the floor with Romanians on a block? Can I do one heavy set of deads at the end? But not to failure, like 110kg for 5 reps, rather than 6, just as a last set?

And on calves Iv been doing lower reps already, seated calf raise 3-4x12. And wtf stretch for 10 mins?! You dont mean 10 mins straight do you!?

And on last thing, this big guy in my gym who I was talking to gave me a tip, he said that I should only do this for two weeks total cuz it can get dangerous but when I finish the routine that Im doing do the two weeks after like this:

Week 1
Monday - Chest, Biceps
Tuesday - Chest, Biceps
Wednesday - Back, Triceps
Thursday - Back, Triceps
Friday - Every upper body muscle/

Week 2-
Monday - Legs
Tuesday - Legs
Wednesday - Legs
Thursday - Legs
Friday - Legs

He said to make sure I eat alot in those two weeks. His theory was that doing this keeps the muscles pumped all week. I was thinking of doing it for the first two weeks of 2009 before starting the routine I gave you...?

Well it's just two weeks but it looks dangerous!

 

[ExtraMile]

Well it's just two weeks but it looks dangerous!

What about if I did somthing like:
Week 1
Monday - Chest, Biceps:
Dips 2x8
Flat DB Bench Press 3x8
Decline Flyes 3x12
EZ 21's 3x21

Tuesday:
Dips 3x8
Incline BB Press 3x6
Cable Crossover 2x15
Preacher Curls 3x8

Wednesday:
Romanian Deadlifts 3x6
WideGrip Lat Pulldown 3x8
Incline Closegrip Bench press 3x8

Thursday:
BB Rows 4x8
Close Neutral Grip Pulldown 3x8
Cable Skullcrusher 3x10

Friday:
DB military 5x8
DB Rows 3x8
DB flat bench 3x8
Preacher curl 3x8
Overhead DB extension 3x8


Week 2:
Monday:
Wide Stance Squats 3x6
Good Morning 3x12
Seated Calf Raise 3x12

Tuesday:
Wide stance squat 3x6
Lying Leg curls 3x8
Seated Calf Raise 2x12 - run the rack 10lb drops

Wednesday:
Front squat 3x8
Seated leg curl 3x10
Seated Calf Raise 3x20

Thursday:
Front Squat 3x8
GHR 3x12
Standing Calf Raise 3x60

Friday:
Leg Press 3x8
Romanian Deads 2x8
Seated Calf Raise 2x12