12/6/11 Chest/Triceps
Incline Db Press 35/10 50/10 70/10 80/10
Bench Press 135/10 165/10 175/9
Dips 10, 10, 10
Machine Flys 50/15 70/15 90/15 drop to 70/10 50/10
EZ Bar Lying Extensions 20/10 40/10 x3
French Press 20/10 x 3
12/8/11 Back, Biceps, Abs
BB Row Underhand 135/10 x 2 155/10 185/10
Rope Pulldowns 50/10 50/12 60/10 50/10
Seated Rope Rows 60/10 80/10 x 2
Pinwheels 25/10 35/10 40/10 45/10
Ab Rollouts 8x3
Db Preacher Curls on incline bench 15/10x2 25/10
Stiff leg Situps 18lbsx15x3
Lowered the weight on my rows and focused on long contractions. Also went with the rope for pulldowns and seated rows in hopes to have a better mind/muscle connection. I’m unhappy with my back workout so trying out different things attachments to see what I like. Though I really think I don’t have enough volume for my back.
12/9/11 Legs
Oh leg day, how much I hate you, yet I know you are so good for me.
Lying Leg Curls 60/10 80/10 110/10 130/10
RDLs 135/10 x2 185/10x2
Leg Press 270/10 360/10 410/10 450/10
Back Squat 95/10 135/10 185/10
Front Squat 95/10 125/10 135/10
I feel so weak in my squats, but I’m guessing its because I have them at the end of my workout instead of the beginning. Even though I hate squatting more than anything I want to get my squat up into the 300 range for 8-10 reps. I know I can front squat 225+ for triples, but anything above 3 reps is brutal.
Btw - If anyone has any advice on how to incorporate power cleans or snatches into my current program, I’d really appreciate it.
Thanks!
12/10/11 Shoulders & Calves
Overhead BB Press 95/10 115/10 135/8 135/6
Cable Lateral Raises 30/12 50/12x2
DB Lateral Raises 15/12 20/12x2
Incline Bench Rear Delt Raises 7/15 10/15 8/15 kept pinky towards the ceiling
Cable Rear Delt Raise 10/15 20/15x2
Shrugs 135/10 185/10 225/10 245/9
Seated Calf Raises 270/20 x 6
I added in the cable rear delt raises so I could get a bit more volume. No gym tomorrow, but will be back in Monday.
Down to 215, but I attribute that to having food poisoning over the weekend. Really haven’t had much food besides soup and crackers so I’m way behind on calories/protein. Hope to change that today. Still feel a bit queasy but going to do my best to eat and get back into the gym.
Will update later with my workout.
[quote]SelfInflicted wrote:
12/9/11 Legs
Oh leg day, how much I hate you, yet I know you are so good for me.
Lying Leg Curls 60/10 80/10 110/10 130/10
RDLs 135/10 x2 185/10x2
Leg Press 270/10 360/10 410/10 450/10
Back Squat 95/10 135/10 185/10
Front Squat 95/10 125/10 135/10
I feel so weak in my squats, but I’m guessing its because I have them at the end of my workout instead of the beginning. Even though I hate squatting more than anything I want to get my squat up into the 300 range for 8-10 reps. I know I can front squat 225+ for triples, but anything above 3 reps is brutal.
Btw - If anyone has any advice on how to incorporate power cleans or snatches into my current program, I’d really appreciate it.
Thanks! [/quote]
If you want to get stronger in your squat, you should squat first. If I was doing the session you did here, and want to focus on making my squat stronger, I would do back squats first, Then leg press, RDL’s, and leg curls. So, pretty much backwards from how you did it. I would also only front squat in place of back squats maybe 1 time a month.
How many leg/lower body sessions you doing lately? I don’t see many in your log here, but that’s not to say you’re not doing them.
Power cleans/snatches, I’d say early in your back training days.
Are you following a program right now?
[quote]InkAddict wrote:
If you want to get stronger in your squat, you should squat first. If I was doing the session you did here, and want to focus on making my squat stronger, I would do back squats first, Then leg press, RDL’s, and leg curls. So, pretty much backwards from how you did it. I would also only front squat in place of back squats maybe 1 time a month.
How many leg/lower body sessions you doing lately? I don’t see many in your log here, but that’s not to say you’re not doing them.
Power cleans/snatches, I’d say early in your back training days.
Are you following a program right now?[/quote]
I’m following one of the KingBeefs programs he threw up in this link Do This Routine Instead of That Dumb One - Competitive Bodybuilding - Forums - T Nation
Normally I do all my squatting early on, but for this program he had them towards the end and instead of adjusting things like I normally do, I figured I’d just do it as is. Also he has hack squats, which I just replaced with front squats(I believe I read that was a good replacement somewhere in the same thread) since the gym I train at has no hack squat machine.
I’m on a 4x split(though I don’t follow a 7 day pattern) so I hit legs once a week at least. I must have missed posting a session or something.
This is the split I’m currently doing.
Day 1 Chest/Tris/Calves (can superset tri’s calves to cut down workout time)
Incline Dumbbell Press - 4x 6-10 (2)
Flat Barbell Press - 3x 6-10 (1)
Dips (lean forward) - 3x 6-10 (2)
Lying Behind the head extensions - 4x 8-10 (2)
French Presses - 3x 8-10 (2)
Standing calf raises - 5x 8-10 (3) (1-2 mins rest for calves)
Day 2 Back/Bis/Abs (Can superset bis/abs to cut down workout time)
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (2)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
Seated close neutral grip rows - 3x 8-10 (2)
Pinwheel Curls - 4x 6-10 (2)
Alternating Dumbbell curls - 3x 8-10 (2)
Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs)
Weighted Leg Raises - 3x 12-15 (2)
Day 3 Legs
Lying leg curls - 4x 6-8 (2)
RDL’s - 4x 8-10 (1) you could do deadlifts here if you want but if you have very favorable leverages for them (long arms/femurs, short torso) you will most likely get better ham development from rdl’s. You’d also do front squats instead of back squats
Leg press - 4x8-10 (I like doing these before squats to help loosen up the hips) (2)
Squats or Front squats - 3x 8-10 (1)
Hack Squats (close stance) - 3x 8-10 (2)
Day 4 Shoulders/Calves (can superset traps/calves to cut down workout time)
Seated Overhead Dumbbell Press - 4x 6-10 (2)
Cable lateral raises - 3x 8-12 (2)
Seated Dumbbell lateral raises - 3x 8-12 (2)
Incline Bench Rear delt raises - 3x 12-15 (2)
Shrugs - 4x 8-10 (2)
Seated calf raises - 5x 8-10 (3)
I don’t specify a day in the week to do a certain workout. I just go to the next day each time I’m in the gym. Sometimes the amount of days in the gym can go from anywhere from 3-7 times a week depending on schedule.
Ok, I gotcha. Looks like a solid routine, for a more “bodybuilderesque” goals. If you want to just get your lifts up, you should probably be doing them first, and following up with the accessory stuff. Pre-fatiguing your legs before squatting will help you build the muscle, but the power won’t be there. You know what I’m saying? And I hear you on the amount of days/week training depends on schedule…can’t life just take a backseat to training sometimes? haha
Keep kicking ass man, you’ll get to where you wanna be
12/12/11 Chest, Triceps and some calves
Modified my workout to fit my fiancee’s. Easier to both be working on the bench since I have to spot her anyways.
Bench 135/10 185/7 185/10
Incline Db Bench 40/10 50/10 70/10x2
Machine Flys 50/15 80/15 90/15
Calf Press on Leg Machine 270/20 270/40x2
Incline BB Bench m95/10 135/10x2
Lying Tricep Ext 40/10 50/10x2
French Press 25/10x3
30 minutes of cardio after the workout. The gym was extremely cold compared to normal standards and it’s our first time there during the winter so I’m guessing I’ll have to adjust. Later today I’ll be in the gym for my back workout. Going to be throwing in Power Cleans so it will look a bit like this.
Power Cleans 3 x 5
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (2)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
Seated close neutral grip rows - 3x 8-10 (2)
Pinwheel Curls - 4x 6-10 (2)
Alternating Dumbbell curls - 3x 8-10 (2)
Ab Rollouts
Bench Leg Raises or stiff leg situps.
I still think I’m missing something. 13 sets for back seems kinda low when I’m doing the same or more for shoulders.
[quote]SelfInflicted wrote:
Power Cleans 3 x 5
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (2)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
Seated close neutral grip rows - 3x 8-10 (2)
Pinwheel Curls - 4x 6-10 (2)
Alternating Dumbbell curls - 3x 8-10 (2)
Ab Rollouts
Bench Leg Raises or stiff leg situps.
I still think I’m missing something. 13 sets for back seems kinda low when I’m doing the same or more for shoulders. [/quote]
Face pulls 4x15-20 and pullups added in will increase your “pulls” count for the day. It’s better to have more pulls than pushes in your training.
[quote]inkaddict wrote:
[quote]SelfInflicted wrote:
Power Cleans 3 x 5
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (2)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
Seated close neutral grip rows - 3x 8-10 (2)
Pinwheel Curls - 4x 6-10 (2)
Alternating Dumbbell curls - 3x 8-10 (2)
Ab Rollouts
Bench Leg Raises or stiff leg situps.
I still think I’m missing something. 13 sets for back seems kinda low when I’m doing the same or more for shoulders. [/quote]
Face pulls 4x15-20 and pullups added in will increase your “pulls” count for the day. It’s better to have more pulls than pushes in your training.[/quote]
I thought as much and didn’t really notice until I started counting up the amount of sets.
I’ll do facepulls when i do pinwheel curls and ab rollouts for a big superset and think i’ll put pull ups right behind bent over rows.
Didn’t save for some reason. Posted workout below
12/13/11 Back, Biceps & Abs
Power Cleans 20kg/5 30kg/5 50kg/5 40kg/5 20kg bar on each
Barbell Rows 135/10x2 185/10x2
Pullups 5,3,2,2,2,1 - aimed for 15, short rest between each attempt
Close neutral grip pulldowns - 75/10 100/10 x 2
Seated close neutral grip rows - 110/10 130/10 150/10
Superset 1
Hammer Curls 25/10 35/10x2
Face Pulls 40/20x4
Ab Rollouts 3 sets of 8
Superset 2
Preacher Curls 25/10x2 30/10
Leg Raises on bench 3 sets of 15
Did a few extra reps on each set for my left arm. Big difference in sizes so hoping that with a rep here and there my arms will eventually even out.