My New Style Routine

Training Training Logs
1

Here it is, I have been keeping track of it for a while, but I’ll start posting it starting with this week here. I compete in powerlifting and have totaled 1583 raw last year, but my total has gone up tremendously since. I used to train strictly powerlifting, using all sorts of training styles, I’ve tried westside, sheiko (sheiko IC) even 5x5.

Now I train like a bodybuilder, because I have always loved bodybuilding, and my training partner is an NPC competitor, but I still focus on building strengthy, as I have no desire to give up powerlifting. My training split goes like this…
MON- Heavy and hard leg day
Tues- Heavy and hard chest,shoulders and tris
WED- Heavy and hard back and biceps
THUR-Heavy but slightly less intense legs
FRI- Heavy but slightly less intense chest shoulders and tris
SUN(a.m.)-Heavy but slightly less intense back and bis

so here we go starting with sundays training…

06/01/08

WIDE GRIP PULLUPS-all really slow with pause contractions
bwx15
x15
x10
x10

BEHIND THE NECK PULLDOWNs-
405x15, wait a few secs, x4

HAMMER STRENGTH DY ROWS-
405x13, wait a few secs, x4
315x18 (tried for 20)

DB CURLS-
75�??sx10
100�??sx6

CAMBERED BAR CURLS-
85x19 really slow paused

06/02/08

SQUAT-
135x10
225x5
315x5
405x5
495x8
565x5

LEG PRESS-(pause press reps)
885x10
1085x10
1085x13 rest a few seconds, x3 more

SISSY SQUATS-
240x30

LEG EXTENSIONS-
full stack (like 260 I think)x20

06/03/08

INCLINE BENCH PRESS-
135x10
225x10
275x2
315x7, rest a few secs, x2, rest a few sec, x3

HAMMER STRENGTH INCLINE PRESS-
405x9

INCLINE DB FLYES-
100 pound db�??sx9

CABLE CROSSOVERS-
15 plates a side(the stack)x16

BEHIND THE HEAD SHOULDER PRESS-
185x8
225x15

NAUTILUS SIDE LATERALS-
12 platesx12, drop it to 10 plates x5 more

SEATED DIPS-
405x22

ONE ARM REVERSE TRI-CEP PULLDOWNS-
8 platesx17

2

06/03/08
always trying to slow the reps down and focus on full contractions…(except deadlifts of course :stuck_out_tongue: ) Alex and I weren’t able to meet up to train I had to come in very late, so the intensity suffered obviously

DEADLIFT-
135x10
225x5
315x5
405x3
495x3
585x2
675x2

MACHINE PULL-OVERS-
315x15
365x12
455x9

BENT OVER BB ROWS-
315x10
405x6

HAMMER STRENGTH HIGH ROWS-
545x9

SEATED WIDE GRIP CABLE ROWS-
20 plates(the stack)x13

REVERSE PEC DEC FLYES-
14 platesx14

BENT OVER REAR DB FLYES-
80’sx12

PREACHER CURLS-
145x16

3

sorry that date should be 06/04/08

4

SQUAT-
135x10
225x8
315x5
405x5
500x8
585x3(first time ever touching a 585 squat…and its as heavy as I thought lol)

LEG PRESS-
1085x10
1325x12

HACK SQUAT-
625x10

SISSY SQUATS-
240x24

a very best leg workout :slight_smile:

5

06/06/08

BENCH PRESS-
135x10
225x10
315x10
405x8

INCLINE DB BENCH-
150�??sx6
120�??sx8

SEATED DB MILITARY PRESS-
100�??sx8
70�??sx15

DB SIDE LATERALS-
70�??sx15!!! with very strict form…this to me felt just as impressive as the first time I did 405…quite an accomplishment, I really controlld the weight and felt it burn my shoulders really bad, but somehow I got 15!

TATE PRESS-
70�??sx10
100�??sx13

DIPS-
270 poundsx14

ROPE TRI-CEP PRESSDOWNS-
15 platesx20

HAMMER STRENGTH WIDE CHEST PRESS-
315x18

not the best workout ever, but it only took me 37 minutes to do and I was all by myself…no alex or spotter or anything…so I�??ll take it, it couldve been worse

6

06/08/08

WIDE GRIP PULL-UPS-
bw(240)x20
x15
x15
the new rep scheme kicked my ass!!

FRONT LAT PULLDOWNS-
405x8
315x14

HAMMER STRENGTH HI ROWS-
495x9, rest a few sec x3
405x12 rest a few secs, x4, resta few secs, x2

CAMBERED BAR CURLS-
65x15
135x19

ONE ARMED NAUTILUS MACHINE-
6 plates x12
4 platesx8 rest a few secsx6, rest a few secsx4

FACE PULLS-
20 platesx15

SEATED DONKEY CALF RAISES-
135x30
225x10
225x12