My Training Journal

[ExtraMile]

I think this will be my last week on this split, its making me not look forward to the gym as much and some of my lifts are starting to stall.

Today - Shoulders, Tri's, Calves

Seated DB Press
22's x 10
33's x 8
44's x 3
50's x 7 PR
50's x 6
39's x 12

Deep Weighted Dips
2x5 bodyweight 181
1x9 weighted, +11 lbs PR
1x8 same as above
1x7 same as above

Seated Calf Machine - dont remember what weights i used last time I did this so dont know which are PR's
40 x 10
50 x 15
60 x 20
70 x 20
80 x 15
90 x 11
100 x 9
110 x 6
120 x 4
130 x 2
140 x 1
60 x 15

CGBP
88 x 8
132 x 9
132 x 11 PR
121 x 9

Super Set A1 + A2
A1: one arm cable lateral 10lbs x 10/10, 5lbs x 20/20, 5lbs x 15/15
A2: one arm cable front raise 10lbs x 8/8PR, 5lbs x 12/15, 5lbs x 8/8

15 Mins Cycling

Im not sure what 3 day split to do next. But these are the exercises Im thinking of doing and enjoying the most

Shoulders - seated db or standing BB, cheating or leaning laterals, alternating front raise
Back - Deads, Chins, facepulls or BB rows
Chest - Flat BB, Incline DB, Dips or Cable Crossover
Legs - ATG Squat, Leg Press, RDL, standing + seated calves
Bi's - BB Curl and/or alternate DB Curl, machine preacher
Tri's - dips, CGBP
Abs - needsize abs routine

Im thinking
Mon - Back, Bi's, Abs
Wed - Chest, Tri's, Calves
Fri - Legs, Shoulders

 

[ExtraMile]

I just found on my computer a routine SouthernLord gave me, its a fullbody workout which is not what I originally wanted but I just read through it and it looks like I would love it! Ill type it up when Iv talked it over with a few other people...

 

[SouthernLord]

You should stop being a pussy and do the intermediate 5x5 exactly like madcow has laid it out.

 

[ExtraMile]

OK so the two things I have in mind are the madcow 5x5 and the program I will paste at the bottom. Thing with the madcow 5x5 is the gym doesnt have small enough plates to do the correct loading...

this is the other option which was suggested by SouthernLord to me last time I stalled on a routine.

day 1
Deads
Leg press
seated calves
BB Curl
Reverse EZ Curl

day 2
Bench
Incline DB bench
Bent Over BB Row or DB Row
Face pulls
rolling DB extensions

day 3
Squat
walking lunge
RDL
standing calves

day 4
Military press
dips
chin or pull ups
laterals or other shoulder exercise
hammer curls or other bi exercise

I have to say I like the look of the above routine...

 

[Developer]

Yeah i'd have to agree, that routine looks good

 

[ExtraMile]

5x5
good points - simple, proven effective way to get stronger and thicker, includes some assistance and I could add chins on wednesday meaning it covers most of my favourite exercises
bad points - very repetetive, very basic, gets kinda boring

5/3/1 adapted
good points - looks fun, can change the assistance after a few weeks, all lifts that i enjoy, not repetetive, means I can carry on with singles for squats and deads
bad points - quite alot of volume which is what Iv been doing for the last 2-3 months already, workotus are longer meaning maybe less time for cardio


5/3/1 has less bad points but Im actually thinking more towards the 5x5. Im not sure yet.

 

[Developer]

5x5
good points - simple, proven effective way to get stronger and thicker, includes some assistance and I could add chins on wednesday meaning it covers most of my favourite exercises
bad points - very repetetive, very basic, gets kinda boring

5/3/1 adapted
good points - looks fun, can change the assistance after a few weeks, all lifts that i enjoy, not repetetive, means I can carry on with singles for squats and deads
bad points - quite alot of volume which is what Iv been doing for the last 2-3 months already, workotus are longer meaning maybe less time for cardio


5/3/1 has less bad points but Im actually thinking more towards the 5x5. Im not sure yet.

Guessing it depends on what gives you the most gains, if repetitive happens to give you more gains even though it gets boring i'd go with that and see how it goes.
Then again recently you said your not feeling as motivated as usual, so mabye do the 5/3/1 adapted for a while to get your motivation back up and have some fun ?

 

[Ox-Sandra-Loan]

Sometimes yuo gotta try a few different things to find what works best for you...and then stall on it, and try to find the next thing that works best for you.
BTW EM, I'm glad you changed your avater pic, this one looks way better than the air lat pic.

 

[the.gladiator1987]

dude you dont need to microload on the 5x5. Just do 5lb jumps, 2.5s on each side. At first i bought chains that were .5lb each lol i was actually using them on EVERY set, so itd be like 136x5, 187x5, 228x5. it was ridiculous.

 

[moya]

honestly, im pretty sure you will do better off the 5x5... imo i dont realy like that other program at all...