My Training Journal

[ExtraMile]

Right so you both said the second routine would be better, the 3 times a week with full body workouts, yes thats the one SaiBoT had in mind and I also put in some oly lifts. I think I will probably go for that one.

OneBreath, you said to change the pullover/crossover superset to an Incline DB Bench/Pullover superset and change bent over laterals to Standing DB Military. Yes I think I would benefit from incline DB and I admit although they wernt my favourite lift I did feel them in my chest, Cable Crossovers I have tryed a few times before though and they really burn up my chest, so maybe I will do an Incline DB bench/cable crossover superset? What do you think of that?

And as for the military, Im guessin your thinkin my rear delts will get enough work from the Pendlay Rows? After all they are a very small muscle and dont need much heavy work, will Dumbell Military really benefit me though? with Db you cant use much weight and wont my shoulders end up over trained from the hang cleans, push presses, lateral raises, front raises, DB military, pendlays for the rear delts and front delts in benching? Although yes I do want bigger shoulders I am concious of overtrianing them because lets face it the delt isnt a huge muscle is it?

 

[OneBreath]

Right so you both said the second routine would be better, the 3 times a week with full body workouts, yes thats the one SaiBoT had in mind and I also put in some oly lifts. I think I will probably go for that one.

OneBreath, you said to change the pullover/crossover superset to an Incline DB Bench/Pullover superset and change bent over laterals to Standing DB Military. Yes I think I would benefit from incline DB and I admit although they wernt my favourite lift I did feel them in my chest, Cable Crossovers I have tryed a few times before though and they really burn up my chest, so maybe I will do an Incline DB bench/cable crossover superset? What do you think of that?

And as for the military, Im guessin your thinkin my rear delts will get enough work from the Pendlay Rows? After all they are a very small muscle and dont need much heavy work, will Dumbell Military really benefit me though? with Db you cant use much weight and wont my shoulders end up over trained from the hang cleans, push presses, lateral raises, front raises, DB military, pendlays for the rear delts and front delts in benching? Although yes I do want bigger shoulders I am concious of overtrianing them because lets face it the delt isnt a huge muscle is it?

1. Yes, your rear delts will get hit with the pendley rows

2. My preference would be for 2 compound pushing movements instead of one compound pushing movement and then laterals.

3. Don't worry about overtraining the delts. You're just hitting them with really good consistency in this routine. Don't think about it too much. Just hit it for 10 weeks and then based on results you can add changes.

4. The superset you suggested is fine. I wanted to add another pressing movement for the same reason i wanted another pressing movement for delts. (same concept, big movements before isolation)

 

[ExtraMile]

OK, so if I put in db military should I also keep front raise and laterals? or let laterals go or what?

 

[SaiBoT]

OK, so if I put in db military should I also keep front raise and laterals? or let laterals go or what?

Yes keep them. If it feels too hard ditch the front raises.
I think you will have tremendous gains with this routine, just keep your thoughts together and don't clustf*** it. When you start thinking too much about it that's when problems come, stick to it!!! Like OB said ADD it's the major cause of staleness.

 

[OneBreath]

Yes keep them. If it feels too hard ditch the front raises.
I think you will have tremendous gains with this routine, just keep your thoughts together and don't clustf*** it. When you start thinking too much about it that's when problems come, stick to it!!! Like OB said ADD it's the major cause of staleness.

Listen to this wise one. He speaks the truth!

 

[ExtraMile]

OK so wednesday will be DB Military (Standing) 3 sets 8-10 reps, then after Alternating DB Front Raise 3 sets 8 reps per arm, then on monday I still keep lateral raises 3 sets 8 reps. Sweet I love shoulder training

Thanks OB, IW & SaiBot

 

[ExtraMile]

Today - Shoulders.

Behind Neck Military:
30kgx8 - warmup
40kgx4 + 2 reps with a little leg push

Hang Clean With Push Press - just tryed this to see how much weight I could use, gettin ready for the new routine.
40kgx5 - easy
45kgx5 - not to failure
40kgx5 - not to failure

Behind Neck Military
37.5kgx6 - just to finish off cuz I only did 1 work set before.

Alternating DB Front Raise:
Wow the coffee must have kicked in, I got 14 reps per side with 10kg easily, I normally get 8.
10kgx14 per arm
12.5kg x 8 per arm - not the best form, it gets alot harder when I bump up the weight.
-drop set-
10kg x 9 per arm

Lateral Raise:
7.5kg x 10 per arm x2sets

Weighted Dips:
Bodyweight - 78kg + 8.75kg extra x5 reps x2sets (not to failure)

Overhead, Two Arm DB Extension:
50lbsx9 (failure)
50lbsx7 (failure)

Seated Calf Raise:
60lbs x 20 reps. - Just testing what weight to use for Nelsons Calf Routine which I start tomorrow.

 

[iggy]

cleans are awesome man.

hopefully you can get 395 by when your 17 like my one buddy could.

pretty sure he might a been on AAS though. lol.

anyways set your longterm goals HIGH and keep up the good work bro.

 

[ExtraMile]

Right so now the new routine I start at end of february looks like this:

Monday -
Hang Clean with Push Press 3x5
Wide Stance Squat 3x6
Pendlay Row 3x8
Pulldown 3x8
Lateral Raise 3x8
Biceps Mechanical Advantage Extended Sets 3x8


Wednesday-
Rack Deadlift 2x6
Romanian Deadlift 3x8
Weighted Dips 3x6
CGBP (shoulder width) 3x8
Standing DB Military 3x8
Alternating DB Front Raise 3x8

Friday:
Overhead Squat 3x7 <-- not to failure
Narrow Stance Front Squat ATG 3x8
Flat BB Benchpress 3x6
Farmers Walk 3 sets
Incline DB Benchpress 2x8
-superset with-
Cable Crossover 2x15


Thoughts anyone? Im not sure whether to do farmers walk or pinwheel curls? I want bigger traps so farmers walk seem to be the way to go exept I cant go heavy or long enough for my traps to take any of the work cuz my pussy ass forearms give out before, I put them on the same day as overhead squats to hopefully pre fatigue my traps a bit and get them working but Im having doubts about overhead squats, anybody got any good oly lifts I could replace them with? I was some explosive power but it will take me forever to learn how to snatch and I think they would take up too much room in the tiny college gym I go to. Overhead squats are hard to get into position, there ok at first cuz I can military press the weight up but once I start goin heavy Im gonna find it hard gettin them into position, what does anybody think about that?

 

[SaiBoT]

Right so now the new routine I start at end of february looks like this:

Monday -
Hang Clean with Push Press 3x5
Wide Stance Squat 3x6
Pendlay Row 3x8
Pulldown 3x8
Lateral Raise 3x8
Biceps Mechanical Advantage Extended Sets 3x8


Wednesday-
Rack Deadlift 2x6
Romanian Deadlift 3x8
Weighted Dips 3x6
CGBP (shoulder width) 3x8
Standing DB Military 3x8
Alternating DB Front Raise 3x8

Friday:
Overhead Squat 3x7 <-- not to failure
Narrow Stance Front Squat ATG 3x8
Flat BB Benchpress 3x6
Farmers Walk 3 sets
Incline DB Benchpress 2x8
-superset with-
Cable Crossover 2x15


Thoughts anyone? Im not sure whether to do farmers walk or pinwheel curls? I want bigger traps so farmers walk seem to be the way to go exept I cant go heavy or long enough for my traps to take any of the work cuz my pussy ass forearms give out before, I put them on the same day as overhead squats to hopefully pre fatigue my traps a bit and get them working but Im having doubts about overhead squats, anybody got any good oly lifts I could replace them with? I was some explosive power but it will take me forever to learn how to snatch and I think they would take up too much room in the tiny college gym I go to. Overhead squats are hard to get into position, there ok at first cuz I can military press the weight up but once I start goin heavy Im gonna find it hard gettin them into position, what does anybody think about that?

The point of overhead squats it's giving you more balance, core and shoulder gridle conditioning and stability the second exercise on that day are front squats, on those you will be able to lift enough weight to stimulate your legs, there's no chance of failure on this routine, don't clusterfuck it!