I'm Back With My New Workout LOG!

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi Guys and Gals,

I was posting my workout log on the strength forum 3 months ago and haven’t been on line since, because of computer problems. I was doing a bench press programme and after 7 weeks went from benching 113kgs to 122.5 kgs in that time. I also went from 78.5 kgs to 88kgs at 12 perecent body fat. At 178cm tall…

Here are my current training logs.

Workout Schedule to be completed 5 times each.

Day One: Chest, Back and Shoulders
Day Two: Legs, Calves
Day Three: Off
Day Four: Biceps, Triceps and Forearms
Day Five: Off

Accumulation type Workouts: For September

Day 1
Monday, 30 August 2004
Chest, Back and Shoulders (#1)

A – 1: Flat Barbell Bench Press
4 sets: 6,8,10,12
rest interval 75 seconds.

  1. 102kgs/ 224.4lbs x 6
  2. 95kgs/ 209lbs x 8
  3. 90kgs/ 198lbs x 10
  4. 85kgs/ 187lbs x 8

A – 2: Wide Grip + Supinated Chin ups, 10 seconds rest between each mini set.
4 x AMRAP rest interval 75 seconds.

  1. BW x 12
  2. BW x 10
  3. BW x 9
  4. BW x 8

B – 1: 25 Degree Incline Dumbbell Press
3 x 10 –12 rest interval 10 seconds

  1. 50lbs x 10
  2. 50lbs x 12
  3. 50lbs x 12

B – 2: Incline Cable Flyes
3 x 10 –12 rest interval 90 Seconds

  1. 20lbs x 10 (each side of cable )
  2. 20lbs x 12
  3. 20lbs x 8

B – 3: Seated Cable Rows to chest
3 x 8 –10 rest interval 10 seconds

  1. 167.5lbs x 6
  2. 147.5lbs x 10
  3. 147.5lbs x 8 used o—o grip bar on all sets.

B – 4: Decline Dumbbell Pullovers
3 x 15 – 20 rest interval 90 seconds.

  1. 40lbs x 15
  2. 50lbs x 12
  3. 45lbs x 12

C – 1: Barbell Upright Rows
3 x 12 – 15 rest interval 75 seconds

  1. 50lbs x 15
  2. 50lbs x 12
  3. 50lbs x 12

C – 2: Seated Dumbbell Press
3 x 8 –12 rest 10 Seconds

  1. 40lbs x 12
  2. 40lbs x 12
  3. 40lbs x 9

Day Two
Tuesday, 31st August 2004.
Quads, Hamstrings and Calves (#1)

A – 1: Barbell Squats
2 sets: 10,12 rest interval 10 seconds

  1. 100kgs/ 220lbs x 10
  2. 95kgs/ 209lbs x 11

A – 2: Leg Presses
2 sets: 15, 20, rest interval 3 minutes

  1. 100kgs x 15
  2. 100kgs x 20

B – 1: Lying Leg Prone Curls feet pointed inward
2 sets x 6-8, rest interval 10 seconds

  1. 70lbs x 8
  2. 70lbs x 8

B – 2: Romanian Deadlifts
2 sets x 10-12, rest interval 2 minutes

  1. 85kgskgs/ 187lbs x 10
  2. 85kgs/ 187lbs x 10

C –1: Standing Calf Raises
3 sets x 12,15,20, rest interval 10 seconds

  1. 100lbs x 20
  2. 100lbs x 15

C – 2: Seated Calf Raises
3 sets of 20,25,30, rest interval 2 minutes

  1. 40kgs x 15
  2. 20kgs x 20

Day Four
Thursday 2nd September 2004
Biceps, Triceps and Forearms (#1)

A – 1: Parallel Grip V-Bar Dips
4 sets: 6,8,10,12, rest interval 75 seconds

  1. 55lbs x 7
  2. 50lbs x 8
  3. 45lbs x 10
  4. 40lbs x 10

A – 2: Incline Dumbbell Curls
4 sets: 6,8,10,12 rest interval 75 seconds

  1. 40lbs x 6
  2. 35lbs x 8
  3. 30lbs x 10
  4. 25lbs x 12

B – 1: Barbell French Presses
3 x 10 –12 rest interval 10 seconds

  1. 50lbs x 12
  2. 50lbs x 12
  3. 50lbs x 13

B – 2: Pronated Tricep Pushdowns
3 x 15 –20 rest interval 90 seconds

  1. 80lbs x 15
  2. 70lbs x 15
  3. 60lbs x 17

B – 3: Preacher Ez Bar Reverse Curls
3 x 7 – 9, rest interval 10seconds

  1. 30lbs + Bar x 9
  2. 30lbs + Bar x 9
  3. 30lbs + Bar x 9

B – 4: Standing Low Cable Curls
3 x 12 – 15 rest interval 90 seconds

  1. 60lbs x 12
  2. 50lbs x 12
  3. 40lbs x 13

C – 1: Decline Dumbbell Pronated Wrist Curls
3 x 12 –15 rest interval 60 seconds

  1. 12lbs x 15
  2. 12lbs x 12
  3. 12lbs x 12

C – 2: Decline Dumbbell Supinated Wrist Curls
3 x 12 –15 rest interval 60 seconds

  1. 25lbs x 15
  2. 25lbs x 15
  3. 25lbs x 13

Day 1
Saturday 4th September 2004
Chest, Back and Shoulders (#2)

A – 1: Flat Barbell Bench Press
4 sets: 6,8,10,12 rest interval 75 seconds.

  1. 103.75kgs/ 228.25lbs x 6
  2. 96.25kgs/ 211.75lbs x 7
  3. 85kgs/ 187lbs x 9
  4. 75kgs/ 165lbs x 12

A – 2: Wide Grip + Supinated Chin ups, 10 seconds rest between each mini set.
4 x AMRAP rest interval 75 seconds.

  1. BW x 13
  2. BW x 10
  3. BW x 8
  4. BW x 8

B – 1: 25 Degree Incline Dumbbell Press
3 x 10 –12 rest interval 10 seconds

  1. 55lbs x 11
  2. 55lbs x 11
  3. 55lbs x 11
    B – 2: Incline Cable Flyes
    3 x 10 –12 rest interval 90 Seconds
  4. 20lbs x 10
  5. 20lbs x 10
  6. 20lbs x 10

B – 3: Seated Cable Rows to chest with straight Bar
3 x 8 –10 rest interval 10 seconds

  1. 147.5lbs x 10
  2. 147.5lbs x 10
  3. One arm Db rows 85lbs x 8

B – 4: Decline Barbell Pullovers
3 x 15 – 20 rest interval 90 seconds.

  1. 50lbs x 15
  2. 40lbs x 15
  3. 40lbs x 15

C – 1: Barbell Upright Rows
3 x 12 – 15 rest interval 75 seconds

  1. 52lbs x 15
  2. 52lbs x 12
  3. 52lbs x 12

C – 2: Seated Dumbbell Press
3 x 8 –12 rest 10 Seconds

  1. 45lbs x 11
  2. 45lbs x 8
  3. 40lbs x 9

Day Two
Quads, Hamstrings and Calves
Monday 6th September 2004 (#2)

A – 1: Barbell Squats
2 sets: 15,20 rest interval 10 seconds

  1. 90kgs/ 198lbs x 15
  2. 80kgs/ 176lbs x 20

A – 2: Leg Presses
2 sets: 25,30 rest interval 3 minutes

  1. 120kgs x 25
  2. 120kgs x 15

B – 1: Lying Leg Curls feet pointed inward
2 sets x 6-8, rest interval 10 seconds

  1. 75lbs x 6
  2. 75lbs x 6

B – 2: Romanian Deadlifts
2 sets x 10-12, rest interval 2 minutes

  1. 87.5kgs/ 192.5lbs x 10
  2. 87.5kgs/ 192.5lbs x 8

C –1: Standing Calf Raises
2 sets x 12,15,20, rest interval 10 seconds

  1. 120lbs x 12
  2. 110lbs x 15

C – 2: Seated Calf Raises
2 sets of 20,25,30, rest interval 2 minutes

  1. 40kgs x 20
  2. 20kgs x 25

Day Four
Tuesday 7th September 2004
Biceps, Triceps and Forearms (#2)

A – 1: Parallel Grip V-Bar Dips
4 sets: 6,8,10,12, rest interval 75 seconds

  1. 60lbs x 6
  2. 50lbs x 9
  3. 45lbs x 11
  4. 40lbs x 11

A – 2: Incline Dumbbell Curls
4 sets: 6,8,10,12 rest interval 75 seconds

  1. 40lbs x 7
  2. 35lbs x 9
  3. 30lbs x 11
  4. 25lbs x 13

B – 1: Barbell French Presses
3 x 10 –12 rest interval 10 seconds

  1. 52lbs x 11
  2. 52lbs x 12
  3. 52lbs x 13

B – 2: Pronated Tricep Pushdowns
3 x 15 –20 rest interval 90 seconds

  1. 80lbs x 16
  2. 70lbs x 18
  3. 60lbs x 20

B – 3: Preacher Ez Bar Reverse Curls
3 x 7 – 9, rest interval 10seconds

  1. 32lbs + Bar x 9
  2. 32lbs + Bar x 9
  3. 32lbs +Bar x 9

B – 4: Standing Low Cable Curls
3 x 12 – 15 rest interval 90 seconds

  1. 60lbs x 13
  2. 50lbs x 10
  3. 40lbs x 13

C – 1: Decline Dumbbell Pronated Wrist Curls
3 x 12 –15 rest interval 60 seconds

  1. 15lbs x 14
  2. 12lbs x 13
  3. 12lbs x 13

C – 2: Decline Dumbbell Supinated Wrist Curls
3 x 12 –15 rest interval 60 seconds

  1. 30lbs x 15
  2. 30lbs x 12
  3. 30lbs x 12

Day 1
Thursday 9th September 2004
Chest, Back and Shoulders (#3)

A – 1: Flat Barbell Bench Press
4 sets: 6,8,10,12 rest interval 75 seconds.

  1. 103.75kgs/ 228.25lbs x 7
  2. 98.75kgs/ 217.25lbs x 8
  3. 85kgs/ 187lbs x 10
  4. 75kgs/ 165lbs x 13

A – 2: Wide Grip + Supinated Chin ups, 10 seconds rest between each mini set.
4 x AMRAP rest interval 75 seconds.

  1. BW x 14
  2. BW x 10
  3. BW x 7
  4. BW x 7

B – 1: 25 Degree Incline Dumbbell Press
3 x 10 –12 rest interval 10 seconds

  1. 55lbs x 12
  2. 55lbs x 12
  3. 55lbs x 12

B – 2: Incline Cable Flyes
3 x 10 –12 rest interval 90 Seconds

  1. 20lbs x 12
  2. 20lbs x 11
  3. 20lbs x 12

B – 3: One-Arm Dumbbell Rows
3 x 8 –10 rest interval 10 seconds

  1. 85lbs x 8
  2. 85lbs x 8
  3. 85lbs x 8

B – 4: Decline Barbell Pullovers
3 x 15 – 20 rest interval 90 seconds.

  1. 50lbs x 16
  2. 50lbs x 16
  3. 50lbs x 16

C – 1: Barbell Upright Rows
3 x 12 – 15 rest interval 75 seconds

  1. 55lbs x 15
  2. 52lbs x 13
  3. 52lbs x 13

C – 2: Seated Dumbbell Press
3 x 8 –12 rest 10 Seconds

  1. 45lbs x 12
  2. 45lbs x 9
  3. 40lbs x 10

Day Two
Saturday, 11th September 2004.
Quads, Hamstrings and Calves (#3)

A – 1: Barbell Squats
2 sets: 10,12 rest interval 10 seconds

  1. 102kgs/ 225.5lbs x 10
  2. 95kgs/ 209lbs x 12

A – 2: Leg Presses
2 sets: 15, 20, rest interval 3 minutes

  1. 140kgs x 15
  2. 140kgs x 20

B – 1: Lying Leg Prone Curls feet pointed inward
2 sets x 6-8, rest interval 10 seconds

  1. 75lbs x 8
  2. 75lbs x 8

B – 2: Romanian Deadlifts
2 sets x 10-12, rest interval 2 minutes

  1. 87.5kgskgs/ 192lbs x 10
  2. 85.7.5kgs/ 192lbs x 9

C –1: Standing Calf Raises
3 sets x 12,15,20, rest interval 10 seconds

  1. 130lbs x 12
  2. 120lbs x 15
  3. 110lbs x 20

C – 2: Seated Calf Raises
3 sets of 20,25,30, rest interval 2 minutes

  1. 42kgs x 20
  2. 22kgs x 15
  3. 10kgs x 30

Day Four
Sunday 12th September 2004
Biceps, Triceps and Forearms (#3)

A – 1: Parallel Grip V-Bar Dips
4 sets: 6,8,10,12, rest interval 75 seconds

  1. 65lbs x 6
  2. 55lbs x 8
  3. 50lbs x 10
  4. 40lbs x 12

A – 2: Incline Dumbbell Curls
4 sets: 6,8,10,12 rest interval 75 seconds

  1. 45lbs x 5
  2. 40lbs x 8
  3. 35lbs x 10
  4. 30lbs x 11

B – 1: Barbell French Presses
3 x 10 –12 rest interval 10 seconds

  1. 55lbs x 12
  2. 55lbs x 10
  3. 55lbs x 12

B – 2: Pronated Tricep Pushdowns
3 x 15 –20 rest interval 90 seconds

  1. 80lbs x 17
  2. 70lbs x 18
  3. 70lbs x 15

B – 3: Preacher Ez Bar Reverse Curls
3 x 7 – 9, rest interval 10seconds

  1. 35lbs + Bar x 8
  2. 35lbs + Bar x 8
  3. 35lbs + Bar x 8

B – 4: Standing Low Cable Curls
3 x 12 – 15 rest interval 90 seconds

  1. 60lbs x 12
  2. 50lbs x 13
  3. 40lbs x 14

C – 1: Decline Dumbbell Pronated Wrist Curls
3 x 8-12, rest interval 60 seconds

  1. 20lbs x 10
  2. 20lbs x 8
  3. 15lbs x 12

C – 2: Decline Dumbbell Supinated Wrist Curls
3 x 10-12 rest interval 60 seconds

  1. 35lbs x 10
  2. 35lbs x 8
  3. 35lbs x 8

Day 1
Tuesday 14th September 2004
Chest, Back and Shoulders (#4)

A – 1: Flat Barbell Bench Press
4 sets: 6,8,10,12 rest interval 75 seconds.

  1. 105kgs/ 231lbs x 6
  2. 100kgs/ 220lbs x 7
  3. 86.25kgs/ 189.75lbs x 8
  4. 76.25kgs/ 167.75lbs x 9

A – 2: Semi-Supinated + Supinated Chin ups, 10 seconds rest between each mini set.
4 x AMRAP rest interval 75 seconds.

  1. BW x 13
  2. BW x 11
  3. BW x 10
  4. BW x 8, total 43 reps.

B – 1: 25 Degree Incline Dumbbell Press
3 x 10 –12 rest interval 10 seconds

  1. 60lbs x 10
  2. 60lbs x 10
  3. 60lbs x 8

B – 2: Incline Cable Flyes
3 x 10 –12 rest interval 90 Seconds

  1. 30lbs x 7
  2. 30lbs x 7
  3. 30lbs x 8

B – 3: One-Arm Dumbbell Rows
3 x 8 –10 rest interval 10 seconds

  1. 85lbs x 9
  2. 85lbs x 9
  3. 85lbs x 8

B – 4: Decline Dumbbell Pullovers
3 x 15 – 20 rest interval 90 seconds.

  1. 55lbs x 10
  2. 55lbs x 11, on Flat bench
  3. 55lbs x 11, on Flat bench

C – 1: Barbell Upright Rows
3 x 12 – 15 rest interval 75 seconds

  1. 57.5lbs x 13
  2. 55lbs x 8
  3. 55lbs x didn’t do.

C – 2: Seated Dumbbell Press
3 x 8 –12 rest 10 Seconds

  1. 50lbs x 9
  2. 45lbs x didn’t do.
  3. 40lbs x didn’t do.

Notes: Workout was done in the morning at 9.45a.m had a small breakfast; food intake hasn’t been the best because of lack of funds. Got really tired in the end of workout, nauseated and uninspired.

Day Two
Quads, Hamstrings and Calves
Thursday 16th September 2004 (#4)

A – 1: Barbell Squats
2 sets: 15,20 rest interval 10 seconds

  1. 91.25kgs/ 200lbs x 15
  2. 81.25kgs/ 178.75lbs x 15

A – 2: Leg Presses
2 sets: 25,30 rest interval 3 minutes

  1. 122.5kgs x 25
  2. 120kgs x 30

B – 1: Lying Leg Curls feet pointed inward
2 sets x 6-8, rest interval 10 seconds

  1. 77.5lbs x 7
  2. 77.5lbs x 7

B – 2: Romanian Deadlifts
2 sets x 10-12, rest interval 2 minutes

  1. 87.5kgs/ 192.5lbs x 11
  2. 87.5kgs/ 192.5lbs x 10

C –1: Standing Calf Raises
3 sets x 12,15,20, rest interval 10 seconds

  1. 140lbs x 12
  2. 130lbs x 15
  3. 120lbs x 20

C – 2: Seated Calf Raises
3 sets of 20,25,30, rest interval 2 minutes

  1. 41.5kgs x 20
  2. 21.5kgs x 25
  3. 11.25kgs x 30

Notes: Did the programme backwards today, started with Calves, Hamstrings then Quads.

Day Four
Friday 17th September 2004
Biceps, Triceps and Forearms (#4)

A – 1: Parallel Grip V-Bar Dips
4 sets: 6,8,10,12, rest interval 75 seconds

  1. 65lbs x 6
  2. 55lbs x 8
  3. 50lbs x 10
  4. 40lbs x 12

A – 2: Incline Dumbbell Curls
4 sets: 6,8,10,12 rest interval 75 seconds

  1. 45lbs x 6
  2. 40lbs x 8
  3. 35lbs x 10
  4. 30lbs x 12 (Did 9 + 10 seconds rest and then did 3 reps)

B – 1: Barbell French Presses
3 x 10 –12 rest interval 10 seconds

  1. 57.5lbs x 10
  2. 57.5lbs x 11
  3. 57.5lbs x 12

B – 2: Pronated Tricep Pushdowns
3 x 15 –20 rest interval 90 seconds

  1. 80lbs x 20
  2. 70lbs x 20
  3. 70lbs x 16

B – 3: Preacher Ez Bar Reverse Curls
3 x 7 – 9, rest interval 10seconds

  1. 35lbs + Bar x 9
  2. 35lbs + Bar x 9
  3. 35lbs + Bar x 10

B – 4: Standing Low Cable Curls
3 x 12 – 15 rest interval 90 seconds

  1. 60lbs x 14
  2. 50lbs x 15
  3. 40lbs x 15

C – 1: Decline Dumbbell Pronated Wrist Curls
3 x 8 –12 rest interval 60 seconds

  1. 20lbs x 11
  2. 20lbs x 10
  3. 20lbs x 9

C – 2: Decline Dumbbell Supinated Wrist Curls
3 x 8 –12 rest interval 60 seconds

  1. 35lbs x 11
  2. 35lbs x 10
  3. 35lbs x 11

Day 1
Sunday 19th September 2004
Chest, Back and Shoulders (#5)

A – 1: Flat Barbell Bench Press
4 sets: 6,8,10,12 rest interval 75 seconds.

  1. 105 kgs/ 231lbs x 6
  2. 100 kgs/ 220lbs x 6
  3. 86.25 kgs/ 189.75lbs x 8
  4. 76.25 kgs/ 167.75lbs x 9

A – 2: Semi-Supinated Chin-Ups + Supinated Chin ups, 10 seconds rest between each mini set.
4 x AMRAP rest interval 75 seconds.

  1. BW x 12
  2. BW x 12
  3. BW x 7
  4. BW x 9

B – 1: 25 Degree Incline Dumbbell Press
3 x 10 –12 rest interval 10 seconds

  1. 60lbs x 12
  2. 60lbs x 11
  3. 60lbs x 10

B – 2: Incline Cable Flyes
3 x 10 –12 rest interval 90 Seconds

  1. 30lbs x 10
  2. 20lbs x 10
  3. 20lbs x 8

B – 3: Dumbbell One-Arm Rows
3 x 8 –10 rest interval 10 seconds

  1. 85lbs x 10
  2. 85lbs x 10
  3. 85lbs x didn’t do!

B – 4: Decline Dumbbell Pullovers
3 x 15 – 20 rest interval 90 seconds.

  1. 55lbs x 13
  2. 55lbs 12
  3. 55lbs x didn’t do!

C – 1: Barbell Upright Rows
3 x 12 – 15 rest interval 75 seconds

  1. 60lbs x 15
  2. 60lbs x 12
  3. 55lbs x

C – 2: Seated Dumbbell Press
3 x 8 –12 rest 10 Seconds

  1. 50lbs x 10
  2. 45lbs x didn’t do!
  3. 40lbs x didn’t do!

Notes: Decreased the volume today feeling tired.

Day Two
Monday, 20th September 2004.
Quads, Hamstrings and Calves (#5)

A – 1: Barbell squats
2 sets: 10,12 rest interval 10 seconds

  1. 100kgs/ 225.5lbs x 10
  2. 95kgs/ 209lbs x 12

A – 2: Leg Presses
2 sets: 15, 20, rest interval 3 minutes

  1. 140kgs x 15
  2. 140kgs x 20

B – 1: Lying Leg Prone Curls feet pointed inward
2 sets x 6-8, rest interval 10 seconds

  1. 77.5lbs x 8
  2. 77.5lbs x 8

B – 2: Romanian Deadlifts
2 sets x 10-12, rest interval 2 minutes

  1. 87.5kgskgs/ 192lbs x 12
  2. 85.7.5kgs/ 192lbs x 12

C –1: Standing Calf Raises
3 sets x 12,15,20, rest interval 10 seconds

  1. 130lbs x 12
  2. 120lbs x 15
  3. 110lbs x 20

C – 2: Seated Calf Raises
3 sets of 20,25,30, rest interval 2 minutes

  1. 42kgs x 20
  2. 22kgs x 25
    3.12kgs x 30

Day Four
Wednesday 22nd September 2004
Biceps, Triceps and Forearms (#5)

A – 1: Parallel Grip V-Bar Dips
4 sets: 6,8,10,12, rest interval 75 seconds

  1. 70lbs x 6
  2. 60lbs x 8
  3. 55lbs x 8
  4. 45lbs x 10

A – 2: Incline Dumbbell Curls
4 sets: 6,8,10,12 rest interval 75 seconds

  1. 45lbs x 6
  2. 40lbs x 8
  3. 35lbs x 10
  4. 30lbs x 12

B – 1: Barbell French Presses
3 x 10 –12 rest interval 10 seconds

  1. 60lbs x 10
  2. 60lbs x 10
  3. 60lbs x 10

B – 2: Pronated Tricep Pushdowns
3 x 15 –20 rest interval 90 seconds

  1. 90lbs x 16
  2. 80lbs x 16
  3. 70lbs x 17

B – 3: Preacher Ez Bar Reverse Curls
3 x 7 – 9, rest interval 10seconds

  1. 40lbs + Bar x 10
  2. 40lbs + Bar x 9
  3. 40lbs + Bar x 9

B – 4: Standing Low Cable Curls
3 x 12 – 15 rest interval 90 seconds

  1. 60lbs x 13
  2. 60lbs x 12
  3. 50lbs x 12

C – 1: Decline Dumbbell Pronated Wrist Curls
3 x 8 –12 rest interval 60 seconds

  1. 20lbs x 12
  2. 20lbs x 10
  3. 20lbs x 7

C – 2: Decline Dumbbell Supinated Wrist Curls
3 x 8 –12 rest interval 60 seconds

  1. 35lbs x 12
  2. 35lbs x 9
  3. 35lbs x 9

###End of Accumulation type Workouts, now changed to Intensification workouts#####

Workout Schedule to be completed 5 times each.

Day One: Chest and Back: 5 sets of 5 Routine
Day Two: Quads, hamstrings, calves and abdominals
Day Three: Off
Day Four: Biceps, triceps and forearms.
Day Five: Off

For Saturday 25th September 2004

Day One: Chest and back #1

A-1: Dumbbell Bench Press: 5 sets of 5
Rest Interval: 100 seconds

  1. 90lbs x 5
  2. 90lbs x 5
  3. 90lbs x 5
  4. 90lbs x 5
  5. 90lbs x 5
    A-2: Medium Parallel Grip Chins: 5 sets of 5
    Rest Interval: 100 seconds
  6. 20lbs x 5
  7. 20lbs x 5
  8. 20lbs x 5
  9. 20lbs x 5
  10. 20lbs x 5

B-1: Decline Barbell Bench Press: 4 sets of 8-10 reps
Rest Interval: 90 seconds

  1. 100kgs x 8
  2. 95kgs x 8
  3. 90kgs x 8
  4. 85kgs x 7

B2: Seated Parallel Grip Machine Rows: 4 sets of 8-10 reps
Rest Interval: 90 seconds

  1. 167.5lbs x 10
  2. 167.5lbs x 10
  3. 167.5lbs x 8
  4. 167.5lbs x 9
2

Day Two: Quads, Hamstrings, Calves and Abdominals #1

A-1: Barbell Deadlifts: 5 sets of 4-6 (add 4-5% each workout)
Rest Interval: 2 minutes

  1. 105kgs x 5
  2. 105kgs x 5
  3. 105kgs x 5
  4. 105kgs x 5
  5. 105kgs x 5

A-2: One and a ? Lying Leg Curls: 5 sets of 4-6
Rest Interval: 100 seconds

  1. 75lbs x 6
  2. 75lbs x 6
  3. 75lbs x 6
  4. 75lbs x 6
  5. 75lbs x 6
    B-1: Bulgarian Barbell Split Squats: 4 sets of 5-7 reps
    Rest Interval: 100 seconds
  6. 40lbs x 7
  7. 40lbs x 7
  8. 40lbs x 7
  9. 40lbs x 7
    B-2: Glute-Hamstring raises: 4 sets of 6-8 reps
    Rest Interval: 100 seconds
  10. Bw x 15
  11. Bw x 15
  12. Bw x 15
    4. BW x 15
    C-1: Leg press calf raises: 4 sets of 8-10 reps
    Rest Interval: 75 seconds
  13. 165kgs x 12
  14. 165kgs x 12
  15. 165kgs x 12
  16. 165kgs x 12
    C-2: Weighted decline sit ups: 4 x 8-10
    Rest Interval: 75 seconds
  17. 50lbs x 8
  18. 50lbs x 8
  19. 50lbs x 8
  20. 40lbs x 8

Day 4: Biceps, Triceps #1
Friday 1st of October 2004
A-1: Close Grip Bench Press: 5 sets of 8,6,4,4,4
Rest Interval: 100 Seconds

  1. 77kgs x 8
  2. 82kgs x 8
  3. 87kgs x 4
  4. 87kgs x 4
  5. 87kgs x 4
    A-2: Seated Close Grip Scott Curls: 5 sets of 8,6,4,4,4
    Rest Interval: 100 seconds
  6. 72lbs x 7
  7. 75lbs x 5
  8. 75lbs x 3
  9. 75lbs x 4
  10. 75lbs x 3
    B-1: Decline Dumbbell Tricep Extensions: 5 sets of 6,6,6,8,10 reps
    Rest Interval: 100 seconds
  11. 35lbs x 6
  12. 35lbs x 6
  13. 35lbs x 6
  14. 30lbs x 8
  15. 25lbs x10
    B2: Incline Hammer Curls: 5 sets of 6,6,6,8,10 reps
    Rest Interval: 100 seconds
  16. 45lbs x 5
  17. 45lbs x 3
  18. 45lbs x 4
  19. 35lbs x 8
  20. 30lbs x10
3

Day One: Chest and back #2
Tuesday 5th October 2004

A-1: Db Bench Press: 5 sets of 5
Rest Interval: 100 seconds

  1. 95lbs x 5
  2. 95lbs x 5
  3. 95lbs x 4
  4. 95lbs x 4
  5. 95lbs x 3
    A-2: Medium Parallel Grip Chins: 5 sets of 5
    Rest Interval: 100 seconds
  6. 22lbs x 5
  7. 22lbs x 5
  8. 22lbs x 5
  9. 22lbs x 5
  10. 22lbs x 4

B-1: Decline Barbell Bench Press: 4 sets of 8-10 reps
Rest Interval: 90 seconds

  1. 100kgs x 9
  2. 95kgs x 7
  3. 85kgs x 8
  4. 80kgs x 8

B2: Seated Cable rows: 4 sets of 8-10 reps
Rest Interval: 90 seconds

  1. 171 lbs x 9
  2. 171 lbs x 8
  3. 171 lbs x 8
  4. 171 lbs x 8
4

Day Two: Quads, Hamstrings, Calves and Abdominals #2

1: Back Squats: 2 sets of 5
Rest Interval: 1 minute

  1. 110kgs x 5
  2. 110kgs x 5

2: front Squats: 3 sets of 3
Rest Interval: 1 minute

  1. 90kgs x 3
  2. 90kgs x 3
  3.  90kgs x 3

3: Trap Bar Squats: 2 sets of 12-15
Rest Interval: 100 seconds, feet elevated by 2 tiles each

  1.  100 kgs x 12

  2.  100 kgs x 12

4: Barbell Good Mornings: 2 sets of 12 reps
Rest Interval: 100 seconds

  1.  60kgs x 12

  2.  60kgs x 12
5

Day 4: Biceps, Triceps and Forearms. #2 @home gym
Friday 8th October 2004
A: Close grip bench Press: 5 sets of 8,6,4,4,4
Rest Interval: 100 Seconds

  1. 80kgs x 8
  2. 82.5kgs x 6
  3. 87.5kgs x 4
  4. 87.5kgs x 4
  5. 87.5kgs x 4
    B: Standing Barbell Curls: 5 sets of 8,6,4,4,4
    Rest Interval: 100 seconds
  6. 78lbs x 8
  7. 82lbs x 6
  8. 87lbs x 4
  9. 87lbs x 4
  10. 87lbs x 4
    C: Barbell Tricep Extensions: 5 sets of 6,6,6,8,10 reps
    Rest Interval: 100 seconds
  11. 81lbs x 6
  12. 81lbs x 6
  13. 81lbs x 6
  14. 76lbs x 8
  15. 72lbs x 10
    D: Barbell Reverse Curls: 5 sets of 6,6,6,8,10 reps
    Rest Interval: 100 seconds
  16. 60lbs x 6
  17. 60lbs x 6
  18. 60lbs x 6
  19. 55lbs x 8
  20. 55lbs x 10
    E: Supinated Barbell Wrist Curls: 3 sets of 5-8 reps
    Rest Interval: 100 seconds
  21. 80lbs x 8
  22. 80lbs x 7
  23. 80lbs x 6
6

test

7

Day One: Chest and back
Sunday 10th October 2004

A: Barbell Bench Press: 5 sets of 5
Rest Interval: 100 seconds, (402 tempo)

  1. 100kgs x 5
  2. 100kgs x 5
  3. 100kgs x 4
  4. 100kgs x 4
  5. 100kgs x 3

B: Supinated Grip Chins: 5 sets of 5
Rest Interval: 100 seconds, (402 tempo)

  1. 22lbs x 5
  2. 22lbs x 5
  3. 22lbs x 5
  4. 22lbs x 5
  5. 22lbs x 5

C: Standing Barbell Press: 3 sets of 5-8 reps
Rest Interval: 30 seconds

  1. 50kgs x 6
  2. 50kgs x 6
  3. 50kgs x 5
8

Full Body Workouts: Chad Waterbury Programme

Workout One
Week One
Date: Wednesday 13th October 2004

  1. Front Squats
    Sets: 3
    Reps: 5
    %1RM: 8R.M
    Weight: 70kgs
    Reps achieved: 5,5,5
    Rest between sets: 1 minute

  2. Standing Barbell Good Mornings
    Sets: 3
    Reps: 5
    %1RM: 8R.M
    Weight: 25kgs / 55lbs + Collars
    Reps achieved: 7,5,5
    Rest between sets: 1 minute

  3. Supinated Chin Ups
    Sets: 3
    Reps: 5
    %1RM: 8R.M
    Weight: 11.25kgs / 24.75lbs
    Reps achieved: 5,5,5
    Rest between sets: 1 minute

  4. Standing Barbell Reverse Curls
    Sets: 3
    Reps: 5
    %1RM: 8R.M
    Weight: 25kgs/ 56lbs + Collars
    Reps achieved: 5,5,5
    Rest between sets: 1 minute

  5. Standing Barbell Press
    Sets: 3
    Reps: 5
    %1RM: 8R.M
    Weight: 50kgs / 110lbs + Collars
    Reps achieved: 5,5,5
    Rest between sets: 1 minute

  6. Parallel V-Bar Dips
    Sets: 3
    Reps: 5
    %1RM: 8R.M
    Weight: 30kgs / 66lbs
    Reps achieved: 5,5,5
    Rest between sets: 1 minute

9

Workout Two
Week One
Date: Friday 15th October 2004

  1. Flat Barbell Bench Press
    Sets: 3
    Reps: 8
    %1RM: 11R.M
    Weight: 92kgs / 202.4lbs
    Reps achieved: 7,6,5
    Rest between sets: 1.5 minute

  2. Pronated Sternum Pull-ups
    Sets: 3
    Reps: 8
    %1RM: 11R.M
    Weight: 5kgs / 11lbs
    Reps achieved: 5kgs x 8,5, BW x 6
    Rest between sets: 1.5 minute

  3. Trap Bar Deadlifts
    Sets: 3
    Reps: 8
    %1RM: 11R.M
    Weight: 75 kgs/ 165lbs
    Reps achieved: 55kgs x 8, 75kgs x 8,8
    Rest between sets: 1.5 minute

  4. Trap Bar Shrugs
    Sets: 3
    Reps: 8
    %1RM: 11R.M
    Weight: 90kgs / 198lbs
    Reps achieved: 8,8,8
    Rest between sets: 1.5 minute

  5. Lying Barbell Tricep Extensions
    Sets: 3
    Reps: 8
    %1RM: 11R.M
    Weight: 32kgs / 70.4lbs
    Reps achieved: 8,8,8
    Rest between sets: 1.5 minute

  6. Supinated Wrist Curls
    Sets: 3
    Reps: 8
    %1RM: 11.R.M.
    Weight: 32.5kgs / 71.5lbs
    Reps achieved: 8,8,8
    Rest between sets: 1.5 minute

10

Full Body Workouts

Workout Three
Week One: Tempo : 5010
Date: Sunday 17th October 2004

  1. Trap bar Squats
    Sets: 2
    Reps: 15
    %1RM: 17R.M
    Weight: 55kgs / 110lbs
    Reps achieved: 15,15
    Rest between sets: 2 minute

  2. Barbell Side Bends
    Sets: 2
    Reps: 15
    %1RM: 17R.M
    Weight: 20kgs
    Reps achieved: 15,15
    Rest between sets: 2 minute

  3. Upright Barbell Rows
    Sets: 2
    Reps: 15
    %1RM: 17R.M
    Weight: 30kgs
    Reps achieved: 15,15
    Rest between sets: 2 minute

  4. Close Grip Bench Press
    Sets: 2
    Reps: 15
    %1RM: 17R.M
    Weight: 62.5kgs
    Reps achieved: 15,15
    Rest between sets: 2 minute

  5. Standing barbell Curls
    Sets: 2
    Reps: 15
    %1RM: 17R.M
    Weight: 30kgs
    Reps achieved: 15,15
    Rest between sets: 2 minute

  6. Pronated Barbell Wrist Curl
    Sets: 2
    Reps: 15
    %1RM: 17R.M
    Weight: 20kgs
    Reps achieved: 12, 7
    Rest between sets: 2 minute

11

Full Body Workouts

Workout One:
Week Two: Antagonist Training, Increase the load 1.25 to 2.5% with each subsequent workout.

Date: Tuesday 19th October 2004

(A1) Barbell front Squats
Sets: 3
Reps: 5
Weight: 72kgs
Reps achieved: 5,5,5
Rest between sets: 1 minute

(A2) Standing Barbell Press
Sets: 3
Reps: 5
Weight: 52.5kgs
Reps achieved: 5,5,5
Rest between sets: 1 minute

(B1) Supinated Chin Ups
Sets: 3
Reps: 5
Weight: 12.5kgs
Reps achieved: 5,5,5
Rest between sets: 1 minute

(B2) Parallel V-Bar Dips
Sets: 3
Reps: 5
Weight: 31.25kgs
Reps achieved: 5,5,5
Rest between sets: 1 minute

(C1) Trap Bar Deadlifts
Sets: 3
Reps: 5
Weight: 90kgs
Reps achieved: 85kgs x 5, 90kgs x 5,5
Rest between sets: 1 minute

(C2) Standing Barbell Reverse Curls
Sets: 3
Reps: 5
Weight: 27.5kgs
Reps achieved: 5,5,5
Rest between sets: 1 minute

12

Workout Two
Week two
Date: Thursday 21st October 2004

(A1) Flat Barbell Bench Press
Sets: 3
Reps: 8
%1RM:
Weight: 92kgs
Reps achieved: 8,8,8
Rest between sets: 1.5 minute

(A2) Subscapularis Pull-up: Pull upper chest to bar and push away when lowering.
Sets: 3
Reps: 8

First Set was with a small Olympic collar added to 5kgs.

Weight: 5kgs
Reps achieved: 5kgs x 8,8, BW x 8
Rest between sets: 1.5 minute

(B1) Barbell Front Squats
Sets: 3
Reps: 8
%1RM:
Weight: 70 kgs
Reps achieved: 8,7,8
Rest between sets: 1.5 minute

(B2) Trap Bar Shrugs + Calve Raise
Sets: 3
Reps: 8
%1RM:
Weight: 92.5kgs
Reps achieved: 8,8,8
Rest between sets: 1.5 minute

(C1) Lying Barbell Tricep Extensions to Chin
Sets: 3
Reps: 8
%1RM:
Weight: 35kgs
Reps achieved: 8,8,8
Rest between sets: 1.5 minute

C2) Standing Barbell Good Mornings
Sets: 3
Reps: 8
Weight: 27.5kgs
Reps achieved: 8,8,8
Rest between sets: 1 minute

13

Day Three
Week two
Date: Saturday 23rd 2004

(A1) Trap Bar Squats
Sets: 2
Reps: 15
%1RM:
Weight: 57.5kgs
Reps achieved: 15,15
Rest between sets: 2 minute
(A2) Standing barbell Curls
Sets: 2
Reps: 15
%1RM:
Weight: 30kgs
Reps achieved: 15,15
Rest between sets: 2 minute
(B1) Upright Barbell Rows
Sets: 2
Reps: 15
%1RM:
Weight: 30kgs
Reps achieved: 15,15
Rest between sets: 2 minute
(B2) Close Grip Bench Press
Sets: 2
Reps: 15
%1RM:
Weight: 62.5kgs
Reps achieved: 15,15
Rest between sets: 2 minute
(C1) Supinated Barbell Wrist Curls
Sets: 2
Reps: 15
%1RM:
Weight: 27.5kgs
Reps achieved: 15,15
Rest between sets: 2 minute
(C2) Pronated Barbell Wrist Curls
Sets: 2
Reps: 15
%1RM:
Weight: 20kgs
Reps achieved: 12,11
Rest between sets: 2 minute

14

Workout One
Week Three
Date: Monday 25th October 2004

Tempo: 505 for all exercises

(1) Barbell front Squats
Sets: 4
Reps: 5
Weight: 75kgs
Reps achieved: 5,5,5,5
Rest between sets: 1 minute

(2) Standing Barbell Press
Sets: 4
Reps: 5
Weight: 55kgs
Reps achieved: 5,5,5,5
Rest between sets: 1 minute

(3) Supinated Chin Ups
Sets: 4
Reps: 5
Weight: 13.75kgs
Reps achieved: 5,5,5,3
Rest between sets: 1 minute

(4) T-bar bent over rows
Sets: 4
Reps: 5
Weight: 20kgs, 40kgs, 55kgs, 70kgs
Reps achieved: 5,5,5,5
Rest between sets: 1 minute

(5) Trap Bar Deadlifts
Sets: 4
Reps: 5
Weight: 92.5kgs
Reps achieved: 5,5,5,5
Rest between sets: 1 minute

(6) Standing Barbell Reverse Curls
Sets: 4
Reps: 5
Weight: 30kgs
Reps achieved: 5,5,5,5
Rest between sets: 1 minute

15

Day Two
Week three
Date: Wednesday 27th October 2004

(A1) Trap Bar Squats
Sets: 2
Reps: 15
Weight: 60kgs
Reps achieved: 15,15
Rest between sets: 2 minute

(A2) Standing barbell Curls
Sets: 2
Reps: 15
Weight: 32.5kgs
Reps achieved: 15,15
Rest between sets: 2 minute

(B1) Upright Barbell Rows
Sets: 2
Reps: 15
Weight: 32.5kgs
Reps achieved: 15,15
Rest between sets: 2 minute

(B2) Close Grip Bench Press
Sets: 2
Reps: 15
Weight: 65kgs
Reps achieved: 15,15
Rest between sets: 2 minute

(C1) Supinated Barbell Wrist Curls
Sets: 2
Reps: 15
Weight: 30kgs
Reps achieved: 15,15
Rest between sets: 2 minute

(C2) Pronated Barbell Wrist Curls
Sets: 2
Reps: 15
Weight: 20kgs
Reps achieved: 13,9
Rest between sets: 2 minutes

16

  1. Flat Barbell Bench Press
    Sets: 4
    Reps: 8
    Weight: 95kgs, 92kgs, 90kgs, 87.5kgs
    Reps achieved: 8, 8, 6, 8
    Rest between sets: 1.5 minute

  2. Subscapularis Pull-up: Pull upper chest to bar and push away when lowering.
    Sets: 4
    Reps: 8
    Weight: 5kgs + 2 collars, 5kgs x 1 collar, Bodyweight, Bodyweight
    Reps achieved: 8, 8, 8, and 8
    Rest between sets: 1.5 minute

  3. Barbell Front Squats
    Sets: 4
    Reps: 8
    Weight: 72.5 kgs
    Reps achieved: 8,8,8,8
    Rest between sets: 1.5 minute

  4. Trap Bar Shrugs + Calve Raise
    Sets: 4
    Reps: 8
    Weight: 95kgs
    Reps achieved: 8,8,8,8
    Rest between sets: 1.5 minute

  5. V- Bar Dips
    Sets: 4
    Reps: 8
    Weight: 27.5kgs
    Reps achieved: 7, 7, 7, and 6
    Rest between sets: 1.5 minute

  6. Standing Barbell Good Mornings
    Sets: 4
    Reps: 8
    Weight: 30kgs
    Reps achieved: 8,8,8,8
    Rest between sets: 1 minute