Lapsed_Pacifist Posted March 19, 2015 Author Report Share Posted March 19, 2015 18-3Shoulders & Arms Standing Military press1 x 20 @ 25DB Up-rows1 x 20 @ 7Cable Lateral raises1 x 20 @ 12 / armReverse pec-dec flys1 x 20 @ 30 Skull crushes1 x 20 @ 30 ssCG Press1 x 20 @ 30Tricep press down1 x 20 @ 40 ssTricep press down - reverse grip1 x 20 @ 30 BB curls1 x 20 @ 20 ssIncline DB curls1 x 20 @ 7 ssConcentration curls1 x 20 @ 4 / arm great workout...again felt refreshed... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted March 19, 2015 Author Report Share Posted March 19, 2015 19-3 Chest & Back Latt Pulldown1 x 20 @ 70Incline BB1 x 20 @ 40T-Bar Rows1 x 20 @ 30Incline DB1 x 20 @ 20Wide rows - seated1 x 20 @ 60Cable Flys low --> High1 x 20 @ 12 DB pull over1 x 20 @ 32 Abbs1 x 20 swiss ball crunches added in the DB pull over to hit my lats at a stretch position good overall workout... Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted March 20, 2015 Report Share Posted March 20, 2015 Good consistency, mate. Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted March 24, 2015 Author Report Share Posted March 24, 2015 Good consistency, mate. Cheers bud... Lower back (just on the right side) still playing up...Doing a second maintenance week this week...same deal but weights up marginally...and sadly work interfering with gym time grrrrrrr...good chance of turning into a big green rage monster... This week...also trying a CKD in terms of diet...and *attempting* the same water/weight cut that's used in http://fourhourworkweek.com/2013/05/06/how-to-cut-weight-ufc/ Monday struggled to get in 7l of water...found myself craving even more water with a dry mouth... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted March 24, 2015 Author Report Share Posted March 24, 2015 23-3 Chest & Back Latt Pulldown1 x 20 @ 80Incline BB1 x 20 @ 40T-Bar Rows1 x 20 @ 40Incline DB1 x 20 @ 20Wide rows - seated1 x 20 @ 60Cable Flys low --> High1 x 20 @ 12 DB Pullovers1 x 20 @ 32 Abbs1 x 20 swiss ball crunches Good workout... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted March 24, 2015 Author Report Share Posted March 24, 2015 24-3 OFF (work...arrrrrrgggghhhhh) Work to live...not live to work right... Too many off days recently thanks to work...going to have to address that... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted March 30, 2015 Author Report Share Posted March 30, 2015 25-3 Quads and Hammy's - still maintenance Single Standing Hamstring curl1 x 20 @ 21 ssSeated Leg Press1 x 20 @ 100 SLDL1 x 20 @ 40 ssSquat1 x 20 @ 40 Lying Hamstring curl1 x 20 @ 50 ssSeated Extensions1 x 20 @ 40 Tough workout considering I had been carb free since 22-3Sticking to the water rationing...peeing like a race horse... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted March 30, 2015 Author Report Share Posted March 30, 2015 26-3 & 27-3 off - bugger 27-3 Shoulders/Arms/Cardio/Calves Standing Military Press1 x 20 @ 30DB Uprows1 x 20 @ 7Single Arm Cable Raise1 x 20 @ 12Reverse pec-dec flys1 x 20 @ 36 Skull crushes1 x 20 @ 30 ssCGBP1 x 20 @ 30 Tricep pushdowns1 x 20 @ 50 ssRope pushdowns1 x 20 @ 30 BB curls1 x 20 @ 30 ssIncline SB curls1 x 20 @ 10 ssConcernteration Curls1 x 20 @ 5 Seated Calf raise1 x 20 @ 40Standing Calf Raise1 x 20 @ 40Seated Leg toe press1 x 20 @127 Swiss Ball cruches1 x 20 Cardio:5m warmup @ 6.5kph & 2 incline20m @ 7kph slow job @ 2 incline5 x 30s intervals @ 14kph & 2 incline5m cool down 6 --> 2.5kph Started re-carb with Sour squirms @ protein... Before and after body weight: 21-3 90kg 27-3 85kg Strength remained pretty consistent - but it was a maintenance week...so I wasn't lifting particularly heavy... 5kg drop...the majority being water...interesting to do as an experiment...Tough to get in 7L of water...Would I do it again? Perhaps...but I'd be more interested in fat loss than weight loss - always wanting to get leaner Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted April 1, 2015 Author Report Share Posted April 1, 2015 30-3 Decided to extend the work from maintenance from a 1 x 20 --> a 4 x 10Trying to keep as close as possible to the 30s 'rest' between sets and a 1/1/3/1 tempoThis means I can life a bit heavier Back & Chest Lat Pulldowns4 x 10 @ 70 ssIncline BB4 x 10 @ 40 T-Bar Rows4 x 10 @ 40 ssIncline DB Press2 x 10 @ 20 Seated wide grip rows4 x 10 @ 60 ssCable Flys (high low)4 x 10 @ 12 CG Pulldowns4 x 10 @ 70 ssDB Pull overs4 x 10 @ 32 Sweating like a pig (not far off looking like one either) Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted April 1, 2015 Author Report Share Posted April 1, 2015 31-3 off 1-4 Hammys/Quads/Calves Standing Single leg Hamstring curls4 x 10 @ 27 ssSeated Leg Press4 x 10 @ 180 SLDL4 x 10 @ 60 ssSquat4 x 10 @ 60 Could barely walk after that...some of the 'rests' went to 60s cos I was FUBAR... Lying Hamstring Curls4 x 10 @ 50 ssLeg Extensions4 x 10 @ 50 Seated Calf Raise4 x 10 @ 40Seated Toe Press4 x 10 @ 127 Had to remain seated for a few mins waving my legs around - it was either that of crawl out of the gym on my lips...Shower being up stairs...the walk 'down' after was...amusing... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted April 12, 2015 Author Report Share Posted April 12, 2015 I was a lazy ass last week...not posting anything...however I did train...Same exercises & rep range (4 x 10 ss's) as previous...however all weights were up very slightly...I also (surprising myself) decided to enter the Auckland Half Marathon again (like to beat my PB of 1h 50m...ideal goal would be 1hr 30 HA!)I don;t know how well that will fit in with my weight training aspirations...we shall see... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted April 12, 2015 Author Report Share Posted April 12, 2015 13-4Decided on a slight change to the routine before next week's maintenance phase & moving on to try to gain some mass...Number of exercises increased to 4...sets and reps dropped to 3 x 10 30s rest...Trying to keep to a strict 1/1/3(6) tempo... Chest & BackChins3 x 10 @ BW ssIncline BB press3 x 10 @ 50 T-Bar rows3 x 10 @ 50 ssIncline DB press3 x 10 @ 22 Seated wide grip rows3 x 10 @ 70 ssCable flys (low to high)3 x 10 @ 12 CG pulldowns3 x 10 @ 80 ssDB pullovers3 x 10 @ 32 Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted April 19, 2015 Author Report Share Posted April 19, 2015 14-4, 15-4 16-4 off - too much work 17-4 - too much time off...so decided to keep the same weights or drop slightly depending on how it felt...aim for better form and higher time under tension - 30s rest between sets Shoulders & Arms Standing Military Press4 x 10 @ 40DB Uprows4 x 10 @ 12Cable Lateral raise4 x 10 @ 12Reverse Pec Dec flys4 x 10 @ 36 CG Bench Press4 x 10 @ 40 ssDB over head tricep press4 x 10 @ 32 Tricep presses down4 x 10 @ 50 ssCable press4 x 10 @ 30 bb curls4 x 10 @ 30 ssincline db curl4 x 10 @ 10 (1st 5 full twist, 2nd 5 hammer curl) ssConcerntration curls4 x 10 @ 7 Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted April 19, 2015 Author Report Share Posted April 19, 2015 18-4 Quads/Hammys/Calves abbs cardio Single leg standing hamstring curls4 x 10 @ 27 ssSeated Led Press4 x 10 @ 180 Sumo deadlifts4 x 10 @ 70 ssSquat4 x 10 @ 70 Lying hamstring curls4 x 10 @ 50 ssLeg extensions4 x 10 @ 50 Seated Calf Raise4 x 10 @ 40Standing Calf Raise4 x 10 @ 40Seated toe press4 x 10 @ 130 swiss ball crunches5 x 10 30s rest cardio:20mins @ 7.k kph @ 2% incline5 mins 30s intervals @ 14kph @ 2% incline5 mins cools down 6kph --> 2.5 kph Got a weird tingling sensation in my abbs doing cardio...Like 1000 ants crawling under my skin...I'm *hoping* this means that I've managed to suppress my A2 receptors (can't get yohimine here now sadly) and increasing blood flow/increasing catecholamines due to having no food prior to workout and dropping some caffeine...That was the plan at any rate...and seemed to pay at least some dividends...belly looked much flatter and felt tighter...Even if it was just 'completely cosmetic' - good to note... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted April 19, 2015 Author Report Share Posted April 19, 2015 20-4 Starting a maintenance week before starting a mass program next week...It will be a two day double split...cover whole body 3 times each week...I had some good gains with this last year...so I'm going to give it another go this year for 4 weeks...To ease myself into that...the maintenance week will follow the same plan - just with a 1 x 20 set for each exerciseAlso going to try reverse grip on incline bench as its supposed to target the upper chest (mine remains flattish despite best efforts) AM:Back & ChestLat pull down1 x 20 @ 70 ssInc bench1 x 20 @ 30T-Bar row1 x 20 @ 40 ssInc db press1 x 20 @ 20Seated Wide Grip ros1 x 20 @ 70 ssDecline bench1 x 20 @ 40CG Pull down1 x 20 @ 70 ssCable Fly1 x 20 @ 12DB pullovers1 x 20 @ 25Incline bench (reverse grip)1 x 20 @ 30 Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted April 21, 2015 Author Report Share Posted April 21, 2015 20-4Again as slow as I can go on the negatives - aiming for 6s PMQuads/Hammys/Calves/Abbs Sumo Squats1 x 20 @ 40 ssSquats1 x 20 @ 40Standing Single leg Hammy curls1 x 20 @ 27 ssSeated Leg Press1 x 20 @ 140Reverse Hack Squats (almost like a SLDL)1 x 20 @ 40 ssHack Squats1 x 20 @ 40Lying leg Curls1 x 20 @ 50 ssLeg Extensions1 x 20 @ 50 seated calf raise1 x 20 @ 40 ssstanding calf raise1 x 20 @ 40 ssseated toe press1 x 20 @ 130 Slept well last night - not long enough...but well... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted April 21, 2015 Author Report Share Posted April 21, 2015 21-4 AMShoulders & Arms Standing Military Press1 x 20 @ 30Arnold Press1 x 20 @ 10DB Uprows1 x 20 @ 7Cable Lateral1 x 20 @ 6Reverse Pec deck1 x 20 @ 24EZ Bar front raise1 x 20 @ bar CG Bench1 x 20 @ 40 ssBB curls1 x 20 @ barSkull Crushes1 x 20 @ 5 ssIncline DB curl1 x 20 @ 7Tricp Press down1 x 20 @ 40 ssPreacher Curls1 x 20 @ 16Reverse Grip Tricep press down1 x 20 @ 20 ssConcentration curls1 x 20 @ 4 Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted April 22, 2015 Author Report Share Posted April 22, 2015 21-4 PM Calves/Abbs/Cardio Seated Calf Raise1 x 20 @ 40 ssStanding Calf Raise1 x 20 @ 40 ssSeated Toe Press1 x 20 @ 130 Swiss Ball Crunches1 x 20 Cardio20 mins @ 7 @ 2 incline5 Mins 30s intervals @ 14 @ 2 incline5 mins cool down 6.5 --> 1.5 Missed the 'itchy abbs' - I 'm presuming because I had not completed a 'balls to the wall' weight session to deplete glocose/glycogen Should have the 5 mins burst intervals (currently 15s @18kph @ 2 incline) Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted April 22, 2015 Author Report Share Posted April 22, 2015 22-4 AM Back & Chest ss (same as Monday) Back & ChestLat pull down1 x 20 @ 70 ssInc bench1 x 20 @ 30T-Bar row1 x 20 @ 40 ssInc db press1 x 20 @ 20Seated Wide Grip ros1 x 20 @ 70 ssDecline bench1 x 20 @ 40CG Pull down1 x 20 @ 70 ssCable Fly1 x 20 @ 12DB pullovers1 x 20 @ 25Incline bench (reverse grip)1 x 20 @ 30 No changes in weights - deliberately so... Quote Link to comment Share on other sites More sharing options...
Lapsed_Pacifist Posted May 5, 2015 Author Report Share Posted May 5, 2015 Not posted for a while...but have been training...Once again work interfering with training...grrrrr...Onto the second (or third? my memory sux) week of my two day 'double split' (whole body 3 times in a week - at least that's the plan)Feeling pretty good...and looking even better...Its a pretty punishing routine...and I'd had to skip a few days because of work commitments etc. Day 1 AM:Back & Chest supersetsLatpulldown/chin 5 x 15/12/12/10/10 ssIncline Press 5 x 15/12/12/10/10Tbar rows 5 x 15/12/12/10/10 ssIncline DB Press 5 x 15/12/12/10/10Wide Grip Rows 5 x 15/12/12/10/10 ssCable Flys 5 x 15/12/12/10/10Close Grip pull downs 3 x 12/10/8 ssDB Pull overs 3 x 12/10/8 Day 1 PM:Quads/Hammys/Calves/AbbsStanding single leg hamstring curls 5 x 15/12/12/10/10 ssSeated Leg Press 5 x 15/12/12/10/10Sumo DL 5 x 15/12/12/10/10 ssSquats 5 x 15/12/12/10/10Reverse Hack Squat 5 x 15/12/12/10/10 ssHack Squat 5 x 15/12/12/10/10Lying Hamstring Curl 5 x 15/12/12/10/10 ssLeg extensions 5 x 15/12/12/10/10 Seated Calf raise 5 x 30-15 ssStanding calf raise 5 x 30-15 ssSeated toe press 5 x 30 - 15 Day 2 AM:Shoulders & CalvesStanding military press 1 x 30-40Arnold Press 5 x 15/12/12/10/10Dumbell Uprows 5 x 15/12/12/10/10Single arm cable raise 5 x 15/12/12/10/10Rear delt raise (using a hyper-extension bench) 5 x 15/12/12/10/10E-Z bar shoulder raise 3 x 12 Seated Calf raise 5 x 30-15 ssStanding calf raise 5 x 30-15 ssSeated toe press 5 x 30 - 15 Day 2 PM:Arms & abbsCG Bench press (smith machine) 5 x 15/12/12/10/10 ssBB curls 5 x 15/12/12/10/10 - thinking of moving this to a 15/12/10/8/6DB Overhead extensions 5 x 15/12/12/10/10 ssIncline DB curls (split 1/2/ hammer style) 5 x 16/12/12/10/10Tricept Press down 5 x 15/12/12/10/10 ssPreacher curls 5 x 15/12/12/10/10Reverse grip tricept press down 5 x 15/12/12/10/10 ssConcerntration curls 5 x 15/12/12/10/10 BB Wrist curls 5 x 15/12/12/10/10 ssReverse wrist curls 5 x 12//10/10/8/8 Floor wipers3 x 20 Weights going up plan is to use the first 'two x two' days with the same weight...then the last bump the weight up a little...The next week...start with the increased weight for two x two days e.g.Arnold Press:Week 1 5 x 15/12/12/10/10 @ 7/10/12/15/17 (x 2)--> 10/12/15/17/20Week 2 5 x 15/12/12/10/10 @ 10/12//15/17/20 (x 2) --> 12/15/17/20/22 Quote Link to comment Share on other sites More sharing options...
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