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My Training Journal

Allright Im nearly at the end of my two week break. Staying away from the gym is killing me!
Im back at the gym on the 3rd January to start my routine, Iv made a couple of changed, adding in 2sets of pullovers on chest day and moving the bent over lateral raises to shoulder day.

Heres what it looks like now:

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

Monday:
-few sets of warmup benching and stretching-
Flat BB Bench Press 2x5
Incline DB Bench Press 2x8
Close Grip Flat BB Bench Press 2x8
Rope Pressdown 2x8 (I have bad elbow problems doing most types of overhead extensions)
Pullover 2x10-12
-ABS-

Tuesday-
-few warm up sets of back extensions and light weight deads-
Standard Deadlift (from floor) 2x5-6
Romanian Deadlift 2x8 (using a weight I would fail at around 10 reps)
Pendlay Row 2x8
Weighted Chins 2x8 (change grip every month)

Friday-
-warm up military with light db's-
Behind The Neck Standing Military 2x6
Front Raises 2x8
Lateral Raises 2x8
Dips 2x8
Bent Over Lateral Raises 2x8
Overhead DB Extension (using one DB, this is the only extension that doesnt hurt my elbows)
-ABS-

Saturday
-warmup squats-
Wide Stance Squat 2x5-6
Front Squat 2x8 (plates behind heals to I can go ATG)
Leg Curl 2x8
Preacher Curl 3x8
Behind Back Wrist Curl 2x10-15


Iv been to the gym once during this break, not for a proper workout just for fun doing the exercises I enjoy, heres what I did:

(I couldnt squat, I hurt my thigh when stretching, I have been doing alot of stretching while on this 2 week brake)

Bench Press 4x8
One Arm DB Rows 1x run the rack
Dips 3xfailure
Close, Neutral Grip Pullups 2x6
Wide Grip Pulldowns 2x8
Preacher Curl 3x8
-superset-
Rope Pushdown 3x10
Steated Calf Raises 4x15

Cant wait for the 3rd :D:D:D
 
no biceps, triceps or traps eh?
 
Well on the new routine Iv got:
Traps - deadlifts.
Biceps - rows, chins, preacher curls
Triceps - dips, pressdowns, overhead extensions

But before no, no direct biceps or triceps work and nothing other than deadlifts for traps. As you can see in my avatar though my traps are gettin on nicely, since september when I started this journal iv made these improvements:

-Gained 20lbs, but lost 5 in the last few weeks, probably do to getting taller, eating less cals and taking high doseages of green tea.. I dont look less muscular though so its all good...
-Added half an inch to biceps
-Added an inch to forearms
-Added half an inch to calves
-No growth in thighs but look more defined...
-Added 3 and a third inches to my lat spread/ chest thickness measurement. (the tapemeasure goes across the front of my body and around the back to make a circle)

PM's have gone:
Before -
Squat 51kgx5 (51kg = 112lbs)
Bench Press 36kgx5 (36kg = 79lbs)
Deadlift 70kgx5 (70kg = 154lbs)

After
Squat 83kgx6 (83kg = 182lbs)
Bench Press 60kgx8 (60kg = 132lbs) <-- always been a weak lift
Deadlift 110kgx6 (110kg = 242lbs)



Oh and i forgot to mension, calves will be done on most days.

My ABS routine is like this:
Hanging Leg Raise 3xfailure
-superset-
Hanging Knee Raise 3xfailure

Decline Cable Crunch 3x12

Oblique crunch on GHR board 3x15
 
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Lol thankyou. Cant wait till I start again 2nd january, just need to get diet back on check and ill be good to go :p
 
Right, started the new program, Started it today which is a saturday.

Today was legs.
Warmup Squats - 70kgx5, 80kgx3
83kgx6
85kgx5 (failure + static hold)

Machine Preacher Curl 3x8

Behind Back Wrist Curl
20kgx15
30kgx15
30kgx15

Front Squats. ATG. Plates behind heals.
50kgx4 - would have been too heavy, failure would have probably been around 8-9
40kgx8 - failure would have been around 10-12 reps.
40kgx8 - same as above
-Im not meant to go heavy on these so Im keeping it sub failure.

No leg curls, I think I might have pulled my right hamstring on the squats.. :(

My forearms were pumped up like a bitch thoughhhh :p:p:p:p:p:p:p:p:p
 
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Keep up the good work buddy! Impressive work for someone of any age, especially someone as young as you. You seem to have a good head on your shoulders too! Keep it up!
 
Thankyou, it helps when people say things like that because I find it hard to evaluate my progress and lifts, their is nobody my age into lifting that I can compare to and so I dont really know if Im doing well :confused: Im one of the only people who deadlifts and who squats in my gym aswell so especially those lifts are hard to compare... Alot of people bench but bench is my weakest lift so thats kinda hard too...

Thanks anyway though :D
 
Lol. yep. Being one of the only squatters is pretty scary though :worried:

Holy shit my hams, quads and glutes hurt so much today, I cant ever remember being like this after a leg workout :p:chomp::cool:
 
Lol, yep im pretty excited. I think chest is the longest and Iv got that tomorrow so Ill see how that goes...

And allright yeh talk later -
 
Monday - Chest
Flat BB Benchpress:
-warmups-
55kgx6
55kgx5

Incline DB Press
20kg DBs's x 5
22.5kg DB's x 7
22.5kg DB's x 7

Flat Close Grip Bench
50kgx6
50kgx6
-These took my ages on the last rep, at least 6 seconds and alot of breathing to lock out the last reps

Tricep Pressdown 2x8

Flat BB Pullover
20kgx10
20kgx10
20kgx9

-CALVES-
-OBLIQUES-

Hard on the bench presses, I spent alot of time trying to find a decent weight with the incline db presses cuz Iv never done them before, I didnt really know what weight to start with so their was alot of rests and too heavy tries with the incline db, not the best workout but I think next week Ill be able to go right in knwoing what weights to use now.

Holy crap pullovers are brutal, I got an awesome stretch in my triceps and chest, my chest hurts so bad now, especially the outter part! I think before i just wasnt going heavy enough...:p
 
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OK, Iv not got targets for many lifts and for many differant points of the year like screw but right now I have one target on my mind.

300lb deadlift for 6 reps by the end of march.

I missed back day today, family party. Im pretty pissed about that cuz back work is the shit i usually look forward to :mad:
 
Shoulder Day:

Military Press:
I seem to have got weaker on this :(
20kgx5 (warm up)
40kgx4
30kgx8
35kgx6
-Had to investigate with the weight a bit

Alternating DB Front Raise:
10kg DB's x8
10kg DB's x8

DB Lateral Raise:
7.5kg DB's x8
7.5kg DB's x8

Dips:
Bodyweight x failure - 10
Bodyweight x failrue - 9

Overhead DB Extension:
45lb x 8
45lb x 8

Bent Over DB Raise:
6kg DB's x8
6kg DB's x8


ABS-
Hanging Leg Raise x failure x 3
-superset-
Hanging Knee Raise x failure x 3

Oblique Crunch On GHR 3x20

Leg Day tomorrow, cant wait :p :evil:
 
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Saturday - Leg day:
Squats:
70kgx5
75kgx5
^^ warmups
85kgx4
80kgx6

Front Squats ATG
40kgx8
40kgx8

Overhand Preacher Curls:30kg 2x8 26kgx18
Behind Back Wrist Curls: 30kg 1x20, 1x17, 1x15
Seated Machine Calf Raises: 80lbs x 15 x 3 sets
 
Today - Chest Day:
Finally hit a new bench high! Iv been stuck at 50-55kgx6 for ages.
50kgx8
55kgx6
60kgx4
65kgx6 (with a little help from spotter on 3rd,4th,5th reps)
^^warm ups
65kgx6
65kgx6 (65kg = 143lbs)

Incline DB Benchpress (low incline)
20kg DB's x8
22.5kg DB's x8 x2 (22.5kg = 50lbs)

Flat BB CGBP:
50kgx8
50kgx7 (50kg = 110lbs)

Kneeling Rope Pressdown:
2x8 - cant remember weight, 30kg I think. (30kg = 66lbs)

BB Pullover:
20kgx12
20kgx10 (20kg = 45lbs)

Overhand Preacher Curl:
3x12 (30kg, drop to 26kg after first 4-7 reps)

Oblique Crunch x 20 re[s x2sets
Haning Leg Raise x failure supersetted with Hanging Knee Raise x failure

Great workout :p Finally improving bench which is good... Cant wait for back tomorrow, I havnt deadlifted in nearly a month so it'll be interesting to see if I can hit 110kgx6 like before :evil::Chef:
 
your staying consistent bro! keep up the good work! you will be HUGE by the time your my age!
 
Haha thanks, and I hope so, I wana start cutting by the end of march so its no messing about, Ill be dissapointed if I get the the end of march and cant cut cuz im not happy with my size. How old are you now anyway?
 
Ah I can only imagine what I will be like in 5 years. If I train 4 days a week for a year from now, adding 5lbs to my deadlift every week by the end of the year, saying I miss 7 weeks in total of the year I will add 225lbs to my deadlift making it 449lbs. Thats crazy, it wont happen exactly like that but holy shit. Im actually looking into teenage strength competitions, Ill just go and watch for a while and see what other weights the other bro's are pulling but I would love to get into that. I just dont know how big teenage powerlifting/strongman is in the UK... Its gonna be a lot of hard diet and dedication to get to that level but I would love it :faint:
 
Not good today. Long story cut short Iv had alot on my mind and gettin in the way especially today, havnt eaten well.

Deadlifts.
60kgx6
80kgx4
90kgx4
100kgx3
110kgx4 <-- so pissed off.
100kgx6

Romanian Deadlift
60kgx8
60kgx8 <-- both easy. went very low on both.

Pendlay Row
40kgx8
50kgx8
50kgx8

Wide Grip Pulldown:
Cant remember the weight. 2x8

Abs.
 
Its frustrating. If I dont add weight to the bar next month I dont know if I will reach 300lbs by end of march. I missed back day on my first week of this routine and my second one and Im below where I was before xmas, its half way through january now so that leaves me around 10 weeks to add 37kg considering Im at 100kgx6 now. Thats gonna be hard.
 
Because then I hit 300lbs for 6 reps by the end of march.. which was my target at the beginning of 2009, I dont need to but thats what I was aiming for...
End of march and Im thinking of starting to cut for summer.
 
Today - Shoulder Day

Behind The Neck Military Press
20kgx8
30kgx6
33kgx6
35kgx4
35kgx3 <-- warmups
40kgx5
40kgx5

Alternating Front DB Raise
10kg x 16 reps in total (8 per arm). 2 sets.

Lateral Raise:
7kgx8 x2sets

Bent Over Lateral Raise
5kgx8
6kgx8
6kgx8 <-- not heavy, could have done couple more reps

Weighted Dips
5kg extra + 78kg bodyweight. first set 6 reps, second set 5 reps, both to failure

Overhead DB Extension (using one db)
50lb dumbell, 1st set 7 reps, 2nd set 6 reps, both to failure

Decline Cable Situps - 20 reps (warmup), 12 reps, 12 reps. 30 secs boxing between each set, then back onto situps, circuit training style.
 
Today - Leg Day

Wider Stance Squats
60kgx8
70kgx5
75kgx4
80kgx3
^^warm ups
85kgx6
85kgx7 <-- neither to failure, hard but could have done 8 maybe 9 reps.

Close Stance Front Squats ATG
40kgx8 x2 sets <-- rest 4 secs at the bottom of each rep then explode up. Failure would have been around 11-14 reps

Lying Leg Curl
80lbsx8 x2sets

Overhand Machine Preacher Curl
3 sets, 12 reps. Used 30kg and failed at around 4-6 reps then dropped to 26 and went to 12 which was pretty much failure

Behind The Back Wrist Curl
35kgx20
30kg - 20kg x 90 secs. I set a timer for 90 secs, put on 30kg and go to failure, then drop to 20kg and either to failure or untill timer goes off, whichever happens first, towards the end you have to start taking rest between reps because of mucle fatigue, but your not aloud to drop the bar. This is brutal.
30kg x 20kg x 75 secs. Dropped the bar at about 45 secs because of forearm fatigue

Internal Rotator Cuffs 3 sets 12 reps, increasing weight every set, going from like 2kg to 8kg.
External Rotator Cuffs 3 sets 12 reps
 
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Lol, thats the thing i hate about 5x5, it takes you so long to catch up with what you how well you where doing before...

How much where your old 5rm's that you will be up to then?
 
yeah the fist 3-4 weeks are pretty easy, but now its gunna start getting tough :)

old 5rm's
bench:110 lbs
squat: 135-140 lbs
row:85 lbs
military press:75 lbs
deadlift:140-145 lbs
 
Nice, my deads have dropped from the 3 week break I took over xmas, right now their at 242lbsx4. My bench has increased and Iv had 145lbsx7. Iv also had 187lbsx6 squats and that wasnt failure, I think failure would have been 8 reps...
 
Today - Chest Day:
Flat BB Bench
50kgx7
55kgx5
57.5kgx3
60kgx2
^^warmups
65kgx6 (with little assistance on last two reps
60kgx7 (own effort)

Incline DB Bench:
22.5kg DB's x7
22.5kg DB's x6

Close Grip BB Bench:
50kgx8 (first reps very easy)
50kgx7 (harder)

Straight Bar Tricep Pushdown:
2x8 - cant remember weight.

Lying BB Pullover:
20kgx10
20kgx10

-10-15 mins boxing drills-

work sets
 
Today - Back day
Deadlifts:
60kgx6
70kgx5
80kgx5
90kgx4
100kgx3
110kgx1 (no straps or belt)
110kgx3 x 2sets with straps + belt
(110kg = 242lbs)

Pendlay Row:
40kgx8
50kgx8
50kgx8
55kgx7
(55kg = 121lbs)

Wide Overhand Grip Pulldowns (with squeeze and slow negative):
50.5kg x 8
58kgx8 x2sets
Underhand Grip Pulldowns:
80.5kg x 5
(80kg = 176lbs. 58kg = 128lbs)

Bent Over DB Raises:
5kg DB x8
6kg DB x 13 x2sets

Seated Calf Raises (30 sec rests):
90lbs x 15
90lbs x 9
80lbs x 14
80lbs x 10

WORK SETS
 
ExtraMile said:
Today - Back day
Deadlifts:
60kgx6
70kgx5
80kgx5
90kgx4
100kgx3
110kgx1 (no straps or belt)
110kgx3 x 2sets with straps + belt
(110kg = 242lbs)

Pendlay Row:
40kgx8
50kgx8
50kgx8
55kgx7
(55kg = 121lbs)

Wide Overhand Grip Pulldowns (with squeeze and slow negative):
50.5kg x 8
58kgx8 x2sets
Underhand Grip Pulldowns:
80.5kg x 5
(80kg = 176lbs. 58kg = 128lbs)

Bent Over DB Raises:
5kg DB x8
6kg DB x 13 x2sets

Seated Calf Raises (30 sec rests):
90lbs x 15
90lbs x 9
80lbs x 14
80lbs x 10

WORK SETS
Click to expand...

Why the straps and the belt?

At 14 you don't need those! Work on your technique rather than going all out. Chill punk, chill!
 
God damn I just remembered I forgot romanians :mad: I thought it seemed a bit short... lol

Belt because I hurt my back yesterday boxing, I twisted too much too quickly and hurt the left side of it. That is the first time Iv used my belt in months. Straps because I tryed 110kgx1 and my grip was failing even on the first rep.
 
hahah, boxing is fun as hell man. used to box my 6'4 285lb bodybuilder friend. as for romans they are awesome!
 
sorry to hear you quit the team bro. what exactly happened? i was training for football at your age and the coach screwed me over my senior year and i ended up quitting the midseason. t'was my favorite sport.
 
Nah a 14 yo doesn't need any of that, if you can't make it on your own stay the fuck away, if at 14 y you use supportive gear, by the time you are 16 you will be wanting to use a bench shirt WTF! Take it is and build a foundation, you are young and have enough time to get there safely.
 
Well I usually keep my thumbs off the bar but allright, Ill do that. Should I do some romanians on leg day because I forgot them on back?
 
OK, the thing is, with RDL my hams never ache while im doing it and i can never feel it in my hams, but then the next day their very sore, any ideas?
 
Just make sure your form on RDL is perfect. have a seasoned veteran check it and master the form online.
 
Today - Shoulders :p
Behind Neck Military:
20kgx8
30kgx4
35kgx3
40kgx1
40kgx4 +2 assisted reps (failure) - 40kg = 90lbs
38kgx6 (about 1 rep away from failure) - 38kg = 85lbs

Alternating DB Front Raises (to nose level):
10kg DB's x 8 per arm x2 sets (failure)

DB Lateral Raise:
7.5kg DB's x 8 reps x2sets (not failure)

Weighted Dips:
Bodyweight (78kg + 6.5kg extra weight) x 8 reps 1st set. 2nd set x 7 reps (failure)
(78kg = 172lbs, with extra weight thats 186lbs)

Overhead DB Extension:
45lb dumbell x 8 reps (about 1 rep away from failure)
50lb dumbell x 7 reps (failure) x2 sets

Abs Circuit:
Hanging Leg Raise: reps went 20, 17, 12
Hanging Knee Raise: reps went 13, 11, 10
Oblique Crunch on GHR: reps went 25 each side, 25 each side, 20 each side

-3 sets bicep work-

WORK SETS = RED

I love shoulder day :p
 
have you got any contrast pictures from the start of the journal to now?
your progress is great
simular to where i was at your age (not very long ago)
keep at it mate
 
Thanks - Iv got a few contrast pics but I was thinkin of postin them all in the summer after Iv done a cut, posting them all at once...

Today - Legs. Was in the gym bit too long today, was talkin to people a bit much...

Sqauats:
50kgx8
60kgx6
80kgx3
85kgx4
80kgx6
85kgx5 - none to failure. 85kg = 187lbs

Front Explosive Squats ATG.
40kgx8 with 4 sec pause at the bottom. 2 sets (not to failure)

Lying Leg Curls.
90lbs x 6 x2sets (1 rep away from failure)

Heavy Pinwheel Curls
17.5kg DB's x 4 reps per arm, then 8 cheat reps per arm straight after. 3 sets (failure on the strict reps but not on the cheat reps)

Behind Back Wrist Curls:
35kg x 90 secs. Cant be bothered to type out how I do this again lol

Rotator Cuffs.
3 sets 15 reps on both internal and external

35 mins boxing drills, not 30 mins straight, 35mins in total of me and 3 other people.

WORK SETS

I am fuckin drained of energy, Iv split 3 knuckles aswell. Lol :(

Is it normal that I do dips with the same total weight as I squat? :confused:
 
Well yeah and like SaiBoT said to me Im also squatting my bodyweight from my knees up so the total weight Im squatting is actually alot more than dips.
 
Today - Chest
Flat BB bench:
two sets warmup - 50kgx8, 55kgx4
60kgx5
60kgx6 - little help from spotter on last rep

Incline DB bench:
22.5kg DB's x8 x2sets

CGBP:
50kgx8
50kgx8
40kgx13

Straight Bar Pressdown:
2 sets 8 reps with squeeze and slow negative

BB Pullover:
20kgx10 x3sets

Calves:
90lbs x 10 reps, 30 secs rest 80lbs x 8 reps
90lbs x 7 reps, 30 secs rest 80lbs x 10 reps

-Biceps-
 
Today - Back
Deads:
60kg x 8
80kg x 5
90kg x 4
100kg x 3
110kg x 4 x2sets

Pendlay Row:
50kgx8
55kgx8
55kgx8

Close Neutral Grip Pulldown
2 warmups then 2x8

Bent over cable laterals:
2x8 per arm


Im not happy, last week I hurt my back twisting during boxin and split 3 knuckles back was just about better and knuckles had scabbed over, today I did some light boxin and after 20 secs by back hurt so much I had to sit down, Iv hurt it really bad. Oh and Iv popped the scabs on my knuckles and split the side of my little finger. :mad:
 
Get yourself some Epsom Salts and add them to a hot bath. It will do your back wonders. And, rest, right?!
 
We already have bath salt in the bathroom but Ill put some in next time thanks :) yes I hurt my back twisting durin boxing so Ill not be doin that for a week at least and then see how it is to depend on whether I do any more heavy deads. Thats two back injuries so I doubt Ill hit 300x6 by end of march now :(:(
 
Today - Friday, Shoulder my favourite :p

Military Behind Head:
20kgx10
30kgx8
33kgx4
35kgx2
40kgx5
38kgx8
38kgx8

DB Front raise:
10kg DB x8 per arm -2sets

Lateral Raise:
7.5kg x 10 per arm -2sets

Weighted Dips:
Bodyweight (79kg) + 7.5kg extra x 6 reps, two sets

Overhead DB extension:
50lbs x 7 x2sets

Incline DB Curls:
12.5kgx8
12.5kgx8
10kgx8
-each supersetted with standing DB curls, reps went 7,5,8
 
Today - Saturday - Legs
Squat
60kgx10
70kgx6
80kgx4
90kgx5
90kgx5 - none to failure. 90kg = 198lbs.

Narrow Stance Front Squat ATG.
50kgx8 x2sets. 4second pause at the bottom, 2 second pause at the top.

Lying Leg Curl
95lbs x 8
95lbs x 5 <-- rest was too short

Farmers Walk 3 sets.

Rotator Cuffs 3x15 on internal, 3x15 on external

Under Hand Pulldown 2x5 with 88kg.

Stationary Bike. - 7.15km in 14 mins. Not rode a bike since around June.
Rowing Machine. - 2000m in 8min 30 secs. Never used a rowing machine before in my life.
 
Monday - Chest
This workout sucked dick, I was weak on everything :mad:
Flat BB benchpress
50kgx9
55kgx5
60kgx5
60kgx5

Incline DB:
22.5kgx8 (warmup)
25kgx6
25kgx5
22.5kgx7

CGBP:
50kgx7
50kgx8
-dropset - 40kgx10

Tricep Press down 2x8

Pullover:
20kgx10
25kgx8
 
Heres what Im thinkin of doin now:

Monday – Chest, Triceps
Tuesday – Deadlifts, Hams, Biceps
Wednesday - Off
Thursday - Off
Friday – Back, Shoulders
Saturday – Quads, Glutes, Calves
Sunday – Off


Monday –
Flat BB Bench 3x6
Dips (weighted if neccessary) 3x8
Incline DB 2x8
Crossover / Pullover superset 2x10-15
CGBP 3x8
Overhead Two Arm DB Extension or Pressdown 2x8-10

Tuesday -
Deadlift from floor 1x6**
Romanian Deadlift 3x6
Back Extension 2x15-25
Leg Curl 3x8
Biceps - 3 sets. Not decided exercise. On quad day aswell if needed

Friday -
Pendlay Row 4x8
Behind Neck Military 3x6
Pulldown 3x8
Wide Grip Upright Row 2x8
Lateral Raise 3x8
Barbell Shrugs 3x10


Saturday -
Wide Squat 2x5
Front ATG Narrow Squat 3x8
Barbell StepUp 2x10 per leg (I heard this is good for the glutes)
Weighted GHR 2x8
Seated Calf Raise – Nelson’s Routine
Pinwheel Curl or Farmers Walk 3 heavy sets


* Never done these before, if I don’t like them Ill swap for alternating DB Front raise cuz I like those, If I do like them Ill change to front raises every 4 weeks
** Swap for rack deadlift 2x6 every 3-4 weeks


What do you think to that? I would probably add in a little abs after every workout or which ever I have time.
 
Looks good. Don't worry about your biceps - you are working them plenty on all your other days.

Have you ever done good mornings? I think you would find them more beneficial then hamstring curls.
 
i believe sldls would be better than good mournings. they are a really complicated exercise and you can get very easily injured during them ironwings.
 
Damn dude, you've got some serious commitment for your age. I'm subscribing to your journal. Keep up the hard work and hit me with any questions you might have.
 
ironwings said:
Looks good. Don't worry about your biceps - you are working them plenty on all your other days.

Have you ever done good mornings? I think you would find them more beneficial then hamstring curls.
Click to expand...

Ah, about biceps, Iv never really bothered about them before but just lately Iv started doing some mechanical advantage extended set routines for them and loved it. So you think I should have deadlifts, romanian deadlifts AND good mornings/StiffLeg Deadlifts all in one day? My hams get pretty sore after wide squats and normal deadlifts, romanian deadlifts I dont feel it at all in my hams but the next day they are sore as fuck, and GHR works them too... Im stuck for glute exercises too, I read you saying BB stepups are good so Im gonna try them, wide squats also make my glutes sore...

Forearms and Delts are a big focus though lately, I figured at school their the two muscles that are mainly gonna be seen with my school shirt on, I already have big shoulders but my waist isnt too slim so aftetr the cut at the end of march I should be ok, I have skinny forearms though, Ill post pics of them if you want?
 
OneBreath said:
Damn dude, you've got some serious commitment for your age. I'm subscribing to your journal. Keep up the hard work and hit me with any questions you might have.
Click to expand...

Thanks bro, since I joined here in may 08 Iv always seen you as having the sorta shape I always wanted :p mwm5 isnt bad either but Id love to be your proportion :faint:
 
Oh and that split and routines above I thought of myself, heres the other one I was thinking of doing that me and SaiBoT thought of together, Monday is for sure but Wednesday and Friday might need a bit of tweeking...

Monday:
Hang Clean with PushPress 3x5 not to failure
Wide Stance Squat 3x6
Pendlay Row 3x8
Pulldown 3x8-10
Lateral Raise 3x8
3 sets biceps-


Wednesday:
Rack Deadlift 2x6
Romanian Deadlift 3x8
Weighted Dips 3-4x6
CGBP 3x8-10
Front Raise 3x8
Bent Over Laterals 3x10

Friday:
Overhead Squat 3x7 <-- not to failure
Front Squat ATG 3x8
Flat BB Bench 3x6
Farmers Walk 3 sets
Pullover 2x10
-superset with-
Cable Crossover 2x10-15

Which do you think would be better?
 
ExtraMile said:
Oh and that split and routines above I thought of myself, heres the other one I was thinking of doing that me and SaiBoT thought of together, Monday is for sure but Wednesday and Friday might need a bit of tweeking...

Monday:
Hang Clean with PushPress 3x5 not to failure
Wide Stance Squat 3x6
Pendlay Row 3x8
Pulldown 3x8-10
Lateral Raise 3x8
3 sets biceps-


Wednesday:
Rack Deadlift 2x6
Romanian Deadlift 3x8
Weighted Dips 3-4x6
CGBP 3x8-10
Front Raise 3x8
Bent Over Laterals 3x10

Friday:
Overhead Squat 3x7 <-- not to failure
Front Squat ATG 3x8
Flat BB Bench 3x6
Farmers Walk 3 sets
Pullover 2x10
-superset with-
Cable Crossover 2x10-15

Which do you think would be better?
Click to expand...


I like this one. 3 days, big lifts. Try not to get bodybuilders ADD. That's when you over analyze every movement/rep/#sets and are constantly changing your routine.

Unless you keep the same routine for 8-12 weeks, its hard to measure progress and you risk ending up like those guys at the gym who lift year after year and don't look any different than when they started.

End of speech. Ok monday looks sweet.

Tue i would swap out the bent over laterals for standing DB presses (stick with the heavy compound pressing movements for now)

On fri I would swap out the cable crossovers with DB bench press on a slight incline (like the 3rd notch). Keep the superset if you want. That will really overload you.

Remember that friday is like overload day. You've got 2 full days of rest before you hit the weights again. Always go in friday well feed and ready to do war!
 
ExtraMile said:
Thanks bro, since I joined here in may 08 Iv always seen you as having the sorta shape I always wanted :p mwm5 isnt bad either but Id love to be your proportion :faint:
Click to expand...

Keep up the hard work and consistency and you will easily surpass me. Just be patient. Learn to live the lifestyle and the look will come naturally.
 
ExtraMile said:
Ah, about biceps, Iv never really bothered about them before but just lately Iv started doing some mechanical advantage extended set routines for them and loved it. So you think I should have deadlifts, romanian deadlifts AND good mornings/StiffLeg Deadlifts all in one day? My hams get pretty sore after wide squats and normal deadlifts, romanian deadlifts I dont feel it at all in my hams but the next day they are sore as fuck, and GHR works them too... Im stuck for glute exercises too, I read you saying BB stepups are good so Im gonna try them, wide squats also make my glutes sore...

Forearms and Delts are a big focus though lately, I figured at school their the two muscles that are mainly gonna be seen with my school shirt on, I already have big shoulders but my waist isnt too slim so aftetr the cut at the end of march I should be ok, I have skinny forearms though, Ill post pics of them if you want?
Click to expand...
You are too much. Your forearms are getting a great workout with all of your compound movements. No worries.

No, not all in one day. My point is that you don't need to spend time doing hamstring curls. Strong hamstrings make for a strong squat but there are lots of other ways to work them.

The routine you just posted looks better. Nothing better than hang cleans. For the glutes - step ups are great but the problem for guys is that your glutes can hold more weight than your able to balance stepping up. Make sense? But give them a try - I adore them - guys and gals. Also, for your squats - how deep are you getting? The lower (like glutes to calves) the more you are hitting your glutes. You could even add a post workout blitz of deep squats to hit your glutes on Monday's (typically lighter weight than your normal squat and if your form is at question the Smythe machine is great for these).

Better buy lots of short sleeves for the spring! Once you start cutting you are going to want to add in some plyo stuff. We'll talk about that when the time comes!
 
OneBreath said:
I like this one. 3 days, big lifts. Try not to get bodybuilders ADD. That's when you over analyze every movement/rep/#sets and are constantly changing your routine.

Unless you keep the same routine for 8-12 weeks, its hard to measure progress and you risk ending up like those guys at the gym who lift year after year and don't look any different than when they started.

End of speech. Ok monday looks sweet.

Tue i would swap out the bent over laterals for standing DB presses (stick with the heavy compound pressing movements for now)

On fri I would swap out the cable crossovers with DB bench press on a slight incline (like the 3rd notch). Keep the superset if you want. That will really overload you.

Remember that friday is like overload day. You've got 2 full days of rest before you hit the weights again. Always go in friday well feed and ready to do war!
Click to expand...
WELL FED EXTRAMILE. You know what I mean.
 
OneBreath said:
I like this one. 3 days, big lifts. Try not to get bodybuilders ADD. That's when you over analyze every movement/rep/#sets and are constantly changing your routine.

Unless you keep the same routine for 8-12 weeks, its hard to measure progress and you risk ending up like those guys at the gym who lift year after year and don't look any different than when they started. Well when I started I was one a basic routine that had just squats, deads, chins and dips on one day then bench, pullover, row and military on the other, I stuck to that for 8 weeks, then 6 weeks of 5x5 which I hated, then another 6 weeks of the routine I did in the first place, then I started on the one that Im on now, which I will post up in a minute

End of speech. Ok monday looks sweet.

Tue i would swap out the bent over laterals for standing DB presses (stick with the heavy compound pressing movements for now) Well, I was going to put in behind the neck military which is my favourite shoulder movement but the push presses I though would do the job, I dont really like DB military..

On fri I would swap out the cable crossovers with DB bench press on a slight incline (like the 3rd notch). Keep the superset if you want. That will really overload you. Ah, I love cable crossover, they burn me up, so do pullovers my chest would be sore as fuck after those which is why I only put in two sets, I do incline DB press right now and tbh I dont like it that much, Iv got heavy dips and flat presses, isnt that enough?

Remember that friday is like overload day. You've got 2 full days of rest before you hit the weights again. Always go in friday well feed and ready to do war!
Click to expand...

check bold bro!
 
ironwings said:
You are too much. Your forearms are getting a great workout with all of your compound movements. No worries. but they wont grow! Ill post pics...

No, not all in one day. My point is that you don't need to spend time doing hamstring curls. Strong hamstrings make for a strong squat but there are lots of other ways to work them. OK, so just RDl and standard Dl for that day?

The routine you just posted looks better. Nothing better than hang cleans. For the glutes - step ups are great but the problem for guys is that your glutes can hold more weight than your able to balance stepping up. Make sense? But give them a try - I adore them - guys and gals. Also, for your squats - how deep are you getting? The lower (like glutes to calves) the more you are hitting your glutes. You could even add a post workout blitz of deep squats to hit your glutes on Monday's (typically lighter weight than your normal squat and if your form is at question the Smythe machine is great for these). Well currently I build up to two sets 90kg wide stance squats to parrallel, not to failure, only like 6 reps, then two sets front squats with narrow stance going ATG with 50kg with 4 sec pause at the bottom not to failure, I could get like 13 reps but I only go to 8 reps.

Better buy lots of short sleeves for the spring! Once you start cutting you are going to want to add in some plyo stuff. We'll talk about that when the time comes! Lol I wear loose Vneck tea shirts all the time already :p
Click to expand...

The thing I didnt like about the second routine I posted was the fact that it was all basics, the routine Im on now has one body part each day so more moves for each body part and I love it! I thought it would be great with wide squats, front narrow squats, GHR and Step ups all in one day etc and I like that sort of routine, just the bare heavy basics are gettin abit boring as I have been doing them since september...
 
Someone else will have to advise on that one. I'm a high volume girl too. When you start to cut in the spring - high volume. Just think about that. It will be something to alter the diet that you will need to follow ;-)

Off to the gym for me. 4th meal down and I'm ready to go!
 
ExtraMile said:
check bold bro!
Click to expand...

lol. You're going good. The changes i put in would be personal preferences. If you want to stick with whats there thats ok. Its a great routine. I've come to like heavy, compound movements, 3 times a week. I think this gives you the most bang for your buck so to speak and what you have meets that.

Id say stick with this one. At least for 10 weeks.
 
Heres the routine Im currently doing:
Monday -
Flat BB bench work up to 2 sets 5 reps maximum weight
Incline DB Bench 2 sets 8r eps
CGBP 2 sets 8 reps
Tricep Pushdown 2 sets 8 reps
Abs if i have time

Tuesday -
Deadlift from floor 2 sets 5 reps
Romanian Deadlift 2 sets 8 reps using a weight I fail at around 10 reps with
Pendlay Row 2 sets 8 reps
Pulldown 2 sets 8 reps (im to heavy to do chins)
Bent Over laterals 2 sets 8 reps
Seated Calf Raise 3 sets 12 reps

Wednesday - rest

Thursday - rest

Friday -
Military behind neck 2 sets 6 reps
Alternating DB Front raise 2 sets 8 reps per arm (love this exercise)
Lateral Raise 2 sets 8 reps
Weighted Dips 2 sets 6 reps
Overhead two arm DB extension 2 sets 6 reps
Abs if i have time

Saturday -
Wide Stance Squat 2 sets 6 reps
Front Narrow Squat ATG 2 sets 8 reps with 4 second pause at the bottom and using a weight I fail at at least 10 reps with
Hamstring Curl 2 sets 8 reps
Heavy Pinwheel Curl or Farmers Walk 3 sets
Behind Back Wrist Curl 3 sets 90 seconds
Seated Calf Raise 3 sets 12 reps

Sunday - rest

And here are my forearms from the front and side, from the front they look skinny as fuck but from the side they look quite big... its weird...

EDIT: uploadin wont work, the pics are on my profile in my gallery I think though....
 
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?
 
ExtraMile said:
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?
Click to expand...

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 said:
OK, so if I put in db military should I also keep front raise and laterals? or let laterals go or what? :confused:
Click to expand...

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.
 
SaiBoT said:
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.
Click to expand...

Listen to this wise one. He speaks the truth!
 
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 :p

Thanks OB, IW & SaiBot :chomp: :p
 
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.
 
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.
 
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?
 
ExtraMile said:
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?
Click to expand...

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!
 
Ok yeh when I choose them I was thinkin of core and shoulder stability and maybe a little pre fatigue for farmers. Ill keep them and go heavy on front squats. Now, pinwheels or farmers?
 
ExtraMile said:
Ok yeh when I choose them I was thinkin of core and shoulder stability and maybe a little pre fatigue for farmers. Ill keep them and go heavy on front squats. Now, pinwheels or farmers?
Click to expand...

This is me ----> :chainsaw: <---- that's you clusterfucking.

LOLOLOLOLOLOLOLOLOLOLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL

I prefer farmers...
 
Ill do heavy pinwheels for 4 weeks see how I like them, then if I dont Ill do farmers, I want bulkier forearms and I think pinwheels would be better for that?


More like this is you, you friggin gamer nerd ---> :nerd:
 
Today - Legs
Squats:
60kgx8
80kgx3
95kgx5 x2sets. Didnt go heavy enough I dont think, this wasnt failure, I could have probably got 8 reps?

Front Squats ATG Narrow Stance
50kgx7
50kgx7 both with 3-4sec pause at the bottom

Leg Curls 2x6

Pinwheel Curls
20kg DB's x6 per arm + 2more reps per arm but only half reps. 2sets

Rotator Cuffs. 3 sets for internat 3 sets for external

Underhand Pulldown.
88kgx7. 2sets.

Behind Back Wrist Curl:
2 sets 90 secs going from 35kg to 20kg

I got back and relised I had forgot calves :mad:
 
ExtraMile said:
Ill do heavy pinwheels for 4 weeks see how I like them, then if I dont Ill do farmers, I want bulkier forearms and I think pinwheels would be better for that?


More like this is you, you friggin gamer nerd ---> :nerd:
Click to expand...

Me a nerd? With all my tats and rough look... just one pic of me and nobody believes you, even though you are telling the truth :biggrin:
 
Lol, nice one bro, Im around 79kg now. thats 174lbs, in may this year I was 138lbs :evil::evil:

I would hate to be thinkin that, have to wait a year to add on 8kg, right now I add on 4-5lbs a week easily, then drop it then add it etc, a few days ago I was 175lbs, yesterday I was 171lbs :confused: Today Im 174lbs
 
ExtraMile said:
Lol, nice one bro, Im around 79kg now. thats 174lbs, in may this year I was 138lbs :evil::evil:

I would hate to be thinkin that, have to wait a year to add on 8kg, right now I add on 4-5lbs a week easily, then drop it then add it etc, a few days ago I was 175lbs, yesterday I was 171lbs :confused: Today Im 174lbs
Click to expand...

Well I know I will be adding more than that, but I mean 100kg with low BF. Quality weight.
 
ExtraMile said:
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?
Click to expand...

I think this looks good young bro :)

Friday I would ditch the cable crossovers. They are a useless exercise imo. If you want to superset something with the incline DB press try upright rows. This combo will work your chest/shoulders/traps/tris/bis/forearms nicely. I would do the farmers last and give them everything you got. They are a good "Finisher" exercise.

For overhead squats.....I would rather see you use a 7 ft weightless stick than the oly bar until you perfect form. When you can do 75 reps in three sets with the stick ass to floor with perfect form then try the oly bar. These are not a mass builder and there is no need to go heavy. These are more for flexibilty and to strengthen your shoulder gurdle for the heavy pressing that is in your future :evil: and to really build a bullet proof midsection for all those heavy squats and deads you will be doing :biggrin:
 
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