Irish's '08 Log-Staying Consistent

Training Beginners
1

Keeping it short and to the point. 6"2 160 lbs. Goals are strength, composition, conditioning, and overall health. I got into lifting to correct my slight scoliosis and did that with hyperextensions.

Got into a bodyboarding accident where a wave tossed me in the air and I landed chest first on a concrete sea wall and messed up cartilage and bruised my heart. Took to benching to keep it covered and made it feel a lot better. Here I am living life a day at a time and loving it. Any questions or something I can help out with feel free to ask.

The split is self explanatory 3 day a week. I stick to hittin each body part once a week directly and once indirectly. I’m dealing with a wrist sprain that happened in December but its gettin better slowly. i just can’t do push ups but everything else is fine.

2

1

wg bb bench 7x135, 5x145, 2x155 + 1 forced, 10x115
alternated sets 1 minish breaks in between
bb rows 7x135, 5x145, 3x155, 10x115

db flat bench 8x50s, 8x50s, 7x50s
alternated
db rows 10x60s, 8x70s, 8x70s
*all other benches were taken so had to do flat

db hammer curls 12x25s, 6x30s, 8x25s

shoulder remedial work: face pulls 10x3, 8x5
cubans 45x8, x6x, x5

ab machine 25xsetting 6, 25x6

2

front squat 15xbar, 8x95, 5x1pps, 5x1pps+5s, 3+1 forced x1pps+7.5s, 2x1pps+10s, 8x115 (speed)

db bulgarian split squats 8x35s (these always kill me)

stand calf machine 10x1pps, 8x1pps+25s, 5x2pps, 6,6,4,4

db serratus crunch 10x30s, 10x30s (1 second pause each time)

cable crunches 15x100, 10x120
*machine was slightly broken, not fun

smith calf raise 15x1pps, 10x1pps drop 8xbw each leg individually

3
1st 3 workouts

deadlift warmupxbar,25s,50s, 5x75s, 3x3x245
*freakin hard…I need to buy some chalk asap

db standing press 5x7x30s
1 min breaks alternating with
wg chin 5xbw, 5x, 5x, 4x, 4x

cg pulldowns 12x70, 10x
alternate with
db laterals 10x17.5s, 10x17.5s (tried to keep em more out front)

low pulley rotator 10x7.5, 10x5, 10x5
medium cable reverse rotator lots of reps x2.5
*just worked on gettin motion down for this, elbow fixed felt good

decline cgbp 8x135, 5x155, 4x165, 2x185, 6x135

Also workin around a sketchy left shoulder buts its decent so far. This was my first week back after having the flu and food poisoning.

3

2 hours of elite ultimate frisbee…I’m toast. Does wonders for the soreness from deadlifts though.

4

BACK THICKNESS/CHEST/BI/ABS/SHOULDER HEALTH

db bench 10x25s, 8x45s, 4x6x60s, 12x45s
alternate 1 minute breaks with
bb row warmup xbar,x25s, 8x1pps, 5x1pps+5s, 4x1pps+10s, 3x1pps+12.5s
15x115

cg cable rows 3x12x80
alternate with
db incline press 12x35s, 10x, 10x

cable crossovers 12x17.5, 10x22.5, 8x27.5
alternate with
mg supinated incline tbar row 12x1plate, 12x, 8x

db hammer curls 12x20s, 10x20s
*extra slow reps, kept light weight because of hurt bicep from friday

ab machine 40x6, 40x6

rope to neck face pulls 10x40, 10x40

Overall went great. Used a new form for db press and it felt a lot better on my shoulders. Bb rows are strong too. Some of that was pr’'s. I’ll start making those look different at some point.

5

Nice work, Lets get that 3 wheel dead and 2 wheel squat.

Maybe clean up the log, its hard to read.

6

much appreciated…shall do.

7

bb front squat warmup 15x45, 8x95, 5x135, 2x165, 1x185 , 5x135, 5x115 (speed), 5x95 (speed)

db serratus crunch 10x30s, 10x30s, 10x30s

smith calf raise 10x135, 10, 9, 9, 10, 10, 10. 10. 10, 10

Workout went well…185 went up easier than I expected. New squat pr. Now to go for something higher than 245 on deads. I want to hit 315 on friday but that would be like a 50lb pr. We shall see. I am the strongest I have ever been and I’m sittin pretty steady at 6’2" 165 lb.

8

deadlift …worked up to 1x295
*form a tad sloppy pretty decent though

db standing press 7, 6, 6, 6, 6 x 35s
alternate 1 min rests with
mg supinated speed chins (explosive conc, slow neg) 5x5xbw

db laterals 10x17.5, 8x17.5 drop 6x10s
alternate 1 min rests with
decline cgbp 8x135, 6x155, 2x155 (ran outta gas)

smith calf raises (1 explosive, 1 slow, repeat) 14x115, 12x, 12x

Not my greatest workout but went all right…I need to be a bit more structured.

9

bb rows 10x135 , 4x155, 4x160 , 15x115
alternate with 60 second rests
db bench 4x6x65s (pretty hard)

db incline 13x30s, 10x35s, 12x35s
alternate wtih
cg cable rows 15x80, 10x100, 10x100

rope to neck pulls 15x3, 10x4
alternate with
cable crossovers 10x22.5s, 10x22.5s

db hammer 10x20s, 10x20s db alternate curls 10x15s, 10x15s (slow reps)
alternate with
smith calf raises 15x1pps, 7x2pps, 7, 7, 8, 8, 8

ab machine 30x6, 30x6

First day back…felt good. Purposefully overtrained a bit before my break…reapin the benefits now I guess. 169 on the scale today so up 4lbs. I can dig that.

10

Played full court ball for 2 hours n change…just writin it down because I’m not too motivated on the cardio side and trying to change that.

11

legs/calves/abs/rotators

front squat 12xbar, 8x95, 5x135, 3x155, 3x165 , 2x5x95 (explosive concentric, very slow negative)

hs cs leg press 12x3pps, 10, 10

leg press calves 20x1pps, 20, 18, 20, 18, 20, 12
alternate with
db serratus crunches 10x30s, 10, 10, 15, 15

Overall decent workout. Got interrupted during calves because of a tornado (Georgia weather hehe). Then had to take shelter during eating post workout meal after because of another one. Just workin on gettin that strength up in front squat. Also, didn’t do single leg work because of my sprained ankle.

12

deadlifts…the good news 225 used to be hard for me, but the warmup set of 3 reps was easy…the bad news is I finally need chalk…I had to stop at 2x265 because my hands were sweatin too bad

db standing press 5x40s, 4x, 5x

mg supinated chins 10xbw, 7, 4,

decline cgbp 10x135, 5x

skipped abs/calves/rotators

First awful day I’ve had in the gym…still pr’s cgbp and db stand press. Oh well.

13

back thickness/chest/biceps/abs/calves/rotators

  1. barbell rows 10x1pps, 7,8,7 (super strict form)
    60 second rests alternate with
  2. db bench 7x65s, 7x, 5x

2)db incline 10x40s. 10x, 10x
alternate with
2) mg supinated incline tbar rows 12x1pps, 12x, 10x

3)cable crossover 10x4, 7x
alternate with
3)cg cable rows 10x80, 10x80

  1. db hammer curls 10x20s, 10x20s bb curls 10xbar, rev cable curl 10x3
    alternate with
    smith calf raise 15x115, 12,12,10,10,12,11
    alternate with
    cable low pulley rotator 15x2.5, 10x7.5
    cable low pulley reverse rotator 10x2.5, 10x2.5

5)ab machine 25x6, 25x6

Energy today was really low but I manned up and it ended up being a great workout.Best form I’ve ever had with rows. Felt great. I’m done seeking just strength for now. As long as there is constant improvement on the main lifts I’m good to go.

14

Well, its been an interesting week. As I wrote the above post I was in a radiology lab gettin an ultrasound for the “down low” region. The campus medical center told me on tuesday she was worried about a bump, and then the doctor I talked to me this morning was talking about surgery and turning me into cyclops. Strangely I had a peace about the whole thing from start to finish. It was kind of more like being a spectator than an actual participant. They gave me the all clear though just 2ish hours ago so that gave me and the roommates a good laugh for the ages. Now to go do some readin and hit beach volleyball all weekend.

15

box squat worked up to 3x205 and missed at 215

speed front squat 8x95, 8x95, 5x95

bulgarian split squat (slow) 8x35s

leg press calf raise 22x1pps, 10x1pps+25s, 10, 14, 13, 10
alternate with
db serratus crunch 15x30s, 15x, 13
alternate with
one leg calf raises 10xbw, 8,7

Went well…first time doin box squats. Felt good. Probably no more lg press calves because feet slip too much. Gonna add some plyos at some point too.

16

heck yes mate. Getting close to the 3 plate dead.

How old are you?

Have you tried a low rep/high rep split for legs?

So lets say squat 315 on one day, then on the third day after you’ve squatted. Do 225/245 for as many reps as possible.

Then try to progress on both the low rep and high rep day.

Then again it might depend on your age, which is why I asked. Squatting on monday, then thursday leaves a good amount of time for recovery but is still constant enough to work you 100%.

And seeing How much stuff you do in a single day, you sound like it should be fine. Anyways, tell me what you think. Safe training.

17

[quote]MikiB wrote:
heck yes mate. Getting close to the 3 plate dead.

How old are you?

Have you tried a low rep/high rep split for legs?

So lets say squat 315 on one day, then on the third day after you’ve squatted. Do 225/245 for as many reps as possible.

Then try to progress on both the low rep and high rep day.

Then again it might depend on your age, which is why I asked. Squatting on monday, then thursday leaves a good amount of time for recovery but is still constant enough to work you 100%.

And seeing How much stuff you do in a single day, you sound like it should be fine. Anyways, tell me what you think. Safe training.
[/quote]

preciate the idea on the high rep/low rep day split for lower body. I’ll have to throw that in at some point for sure. stats are currently 6"2’ 170lbs 9%bf and 22 years old.

18

was supposed to deadlift today but woke up sick as a dog…just weatherin it out and hopefully hit the gym soon

19

[quote]irish_red wrote:
was supposed to deadlift today but woke up sick as a dog…just weatherin it out and hopefully hit the gym soon[/quote]

Go anyway. :slight_smile:

20

energy level =4/10…still sick as a dog but you can’t keep me down

deadlift 5x225, 5x195, 10x145

db standing press 6x40s, 5x, 6x
alternate with
mg supinated chins 3x3xbw+25

decline cgbp 3x3x165

cubans 6xbar, 6xbar

Glad I got myself in there…just payin for it now hehe.