4/7/2014
DB OHP (50 lbs dumbbells)
1x7 (Misgrooved. Could’ve got 8 easily. Ruined my day)
1x3 (Misgrooved again. FML)
1x5 (A proper set)
Weighted Chin Up (35 lbs hanging)
1x6
1x4
BWx12 (Authorities almost caught me using school weight room during construction time. Had to ditch what I was doing and used another bar for some reps)
Grief…
Finally trained after rotator cuff strains in both shoulders
DG Bench
65x2 felt too heavy
Close Grip Bench
95x2x12 felt good
Back Squat oooooo yeeeeah finally
95x4x10
weights are very light because im deconditioned
I have been using dumbbells and high reps to gain some structural integrity in my tissues for strength work. I love strength and size the same. I will start using barbells instead of dumbbells. Will have Deads, squats, benches and OHPs in my fullbody program. Will stay on a fullbody routine until I get used to all the movements, which won’t take long, then start an Upper/Lower Split. I will pyrmaid training, in which you warm up, do a top working set, then decrease by 10% and add a rep.
Example:
100 lbs x8 (Top Set)
90 lbs x9 (Second Set)
80 lbs x10 (Third Set)
Routine will be:
Day 1
Incline Press 3-4x6-8 RPT
Heavy Dumbbell Row 3-4x6-8
DB Overhead Press 3x10-12
Lat Pull down 3x10-12
Overhead Tricep Extension 3x8-12 SS/Lateral Raise 3x8-12
Dumbbell Curl 3x8-12 SS/Bent Over Lateral Raise 3x8-12
Day 2
Squat 4x8-12 (I can’t squat heavy due to a lack of structural integrity. The volume will build me up for future strength pursuits.)
Leg Press 3x10-12
Leg Curl 3x10-12
Straight Leg Calf Raise 4x6
Bent Leg Calf Raise 3x12-15
Day 3
Overhead Press 3-4x6-8 RPT
Weighted Chin Up 3-4x6-8 RPT
Incline DB Press 3x10-12
Cable Row 3x10-12
Overhead Tricep Extension 3x8-12 SS/ Lateral Raise 3x8-12
Dumbbell Curl 3x8-12 SS/ Bent Over Lateral Raise 3x8-12
Day 4
Deadlift 1x3-5
Leg Press 3x10-12
Leg Curl 3x10-12
Straight Leg Calf Raise 4x6
Bent Leg Calf Raise 3x12-15
I am still 18, so I will take advantage of that.
Volume breakdown of my routine: Reps per week
Shoulders 224 Reps (V-tapah makes hoez wanna rape ya)
Chest 80 Reps
Back 131 Reps
Glutes and Quads 120 Reps
Hamstrings 78
Deload week after every 8 weeks of training.
Will try each movement at least once before I delve into the programs
Low Incline Press
105 x 3 x 8 No pain wherever, only the good type. Good to go.
One Arm Dumbbell Row
70 x 3 x 8 Don’t know why I feel something in my lower back.
Had to leave early. It was supposed to be a fullbody day with bench rows and squats, will do the squats on their own tomorrow.
Program ADD.
What I’m doing now:
Upper 1
Incline DB Press 3-4x6-8 RPT
Dumbbell Row 3-4x6-8
Overhead DB Press 3x10-12
Lat Pulldown 3x10-12
Extensions 3x10-12
Curls 3x10-12
Dumbbell Upright Rows 3x10-12
Lower 1
Squat 4x8-12
Leg Press 3x10-12
Leg Curl 4x10-12
Lateral Raise 3x10-12
Bent Over Lateral Raise 3x10-12
Upper 2
Overhead DB Press 3-4x6-8 RPT
Weighted Chin Up 3-4x6-8 RPT
Incline DB Press 3x10-12
Cable Row 3x10-12
Extensions 3x10-12
Curls 3x10-12
Dumbbell Upright Row 3x10-12
Lower 2
Squat 4x8-12
Leg Press 3x10-12
Leg Curl 4x10-12
Lateral Raises 3x10-12
Bent Over Lateral Raises 3x10-12
Plus 100 Calf Raises every day with a stretch, squeeze at the top and slow progressive overload.
20/5/2014
Fractured 2 fingers and cut one deeply, so machines. For pulling movements, I tied my straps together, so I hook one end to my wrist and the other to a cable machine and pull.
Incline Machine Press
90x4x10
One Arm Seated Cable Rows
40x8x10
Shoulder Machine Press
70x4x10
Curls
21/5/2014
Squats (rehabbing from injured knee)
95x4x12
Pin loaded Hack Squat
Dunnox2x12
Hamstring Curls
7x4x12
Left shoulder joint is bad today
How is the new program?