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Cammo's Training Log and Other Related Nonsense


Cammo

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Took a couple of weeks off for a detox - lots of fruit, veges & nuts, & a regime of herbals to take before, during & after each meal - I feel heaps better for it though.

It gave me time to nut out a new program.

Here’s a 4 day split I've put together.

Mon – Shoulders/abs/forearms

Tues – Legs

Wed – off

Thurs – Chest/tris/abs

Fri – Back/biceps/calves

Mon – Shoulders/abs/forearms

Military presses 6reps x 3sets

Upright row 6x3

Bent over lat raises 8x3

Weighted Crunches 10x3

Weighted leg raises 10x3

Wrist curls 8x3

Reverse wrist curls 8x3

Tues – Legs

Squats 6x4

45º leg press 6x4

Romainian deadlifts 6x4

Leg curl 8x4

Calves – Boyds calf killer - see below

Wed – off

Thurs – Chest/tris/abs

Flat bench 6x3

Incline DB press 6x3

Weighted dips 6x3

Skulls 8x3

Seated tri extensions 8x3

Pushdowns 8x3

Cable crunches 12x3

Weighted leg raises 10x3

Fri – Back/biceps/calves

Deadlift – 6x3

Bent over row 6x3

Lat pull-downs 6x3

BB curls 8x3

DB hammer curls 8x3

Reverse BB curls 8x3

Calves – Boyds calf killer - see below

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Boyds calf killers

Set 1

FULL range of motion with a heavy weight - all the way to the top (about 1 second up and a 1 second pause) and 10 seconds down. Hold it at the VERY bottom for 15 seconds. That's one rep. Find a weight you can get 8-12 reps that slow. After you're baked, 1 second up/1 second down full ROM until you can't move them any more.

Set 2

Same thing, but do the first 4 DC style (1-1-10-15). Knock out 10-12 at 1-1-1-1 speed, and then finish with DC style again until failure.

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Mon 16/10

First day on new split - shoulders/abs/forearms - 55mins

DB military presses 6reps x 3sets @ 25kg, too easy

Upright row 6x2, 4x1 @ 60kg

Bent over lat raises 8x3 @ 10kg, too easy

Weighted Crunches 10x3 - 20kg plate behind head

Weighted leg raises 10x3 - 10kg strapped to foot

BB wrist curls 8x3 - 19.5kg - too easy

BB reverse wrist curls 8x3 - failed last 2 reps on 3rd set

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Good to see a new journal, was there a reason you went on the detox, been thinking of doing one myself before the end of the year, but worried i would loose too much weight/muscle while doing one

I'd just finished some meds I'd been on for a while & just wanted to help get the stuff out of my system.

I was also worried about losing mass etc but I didn't lose anything noticeable - pretty low protein diet though, I don't want to be doing it again in a hurry.

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Boyds calf killers

Set 1

FULL range of motion with a heavy weight - all the way to the top (about 1 second up and a 1 second pause) and 10 seconds down. Hold it at the VERY bottom for 15 seconds. That's one rep. Find a weight you can get 8-12 reps that slow. After you're baked, 1 second up/1 second down full ROM until you can't move them any more.

Set 2

Same thing, but do the first 4 DC style (1-1-10-15). Knock out 10-12 at 1-1-1-1 speed, and then finish with DC style again until failure.

Oh geez, this sounds brutal! Nice to see a new journal up too 6ef12e2f.gif

What're your goals with this new program?

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oh... i wondered how u got those gains from since when i saw u last... must have been those "meds" aye :pfft:

A detox PCT :lol: - I couldn't see myself holding on to any gains for too long doing that.

What're your goals with this new program?

I'm just hoping to make some more gains - just the usual :wink:

I want to lose a little more body fat slowly too so I'll have to juggle my diet a bit.

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I've tweaked my new routine a bit but not that much.

17/10 - legs

squats - 6reps x 4sets @ 110kg - made sure I went low on all sets and I really felt it in my adductors....still a bit sore actually

45º leg press 6x3 @ 200kg

romainian deadlifts 6x4 @ 100kg - needed straps on the last set, my grip really needs work

leg curl 2x8, 1x6 @ 54kg

boyds calf killer 2 sets standing calf @ 108kg - on the second set I did the first 4 DC reps, then the shorter ones and only managed to get one more DC rep out after that - they felt pretty good

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18/10

My legs are killing me!!!!

I woke up this morning at 6:30, took my BCAA powder & Hydroxycut caps & lay in bed dreading the 7:00 eliptical interval work.

It actually wasn't too bad after about 5 mins - the pain seemed to disappear until around 15 mins after the 20 minute eliptical stint.

I went lower than normal yesterday on my squats & I was feeling it today - good stuff!!

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  • 2 weeks later...

19/10

Flat bench 85x6x1, 80x6x2

Incline DB press 32.5x6x1, 30x6x2

Close grip bench 50x6x3 - 1xnormal grip 2xreverse grip

Dips 6x3

Overhead cable extensions 60x8x2, 66x8x1

Cable crunches 82x12x3 - 3 second pause

Weighted leg raises 10x10x3

20/10

Pullups 1 set unassisted - 2 sets assisted (30kg - need to work on this big time)

Deadlift - 130x6x3

Pullthroughs - 60x6x3

Bent over row 65x8, 70x8, 75x8

Cable curls 48x3x10

DB hammer curls 17.5x8x3

Calves – Boyds calf killer

Couldn't get to the gym till Thursday 26th October...Holiday weekend & other stuff screwed my routine..

Because of that I can only get into the gym twice this week so I'm doing an upper/lower split - I will get back on to my normal routine on Monday.

26/10

Flat BB bench - 1x85, 1x80 - 6 reps

Incline DB press - 1x32.5 1x30 - 6 reps

Pullthroughs - 66x6x2

DB rows - 1x32.5, 1x35 - 8 reps

DB shoulder press - 27.5x2 - 6 reps

Lateral raises - 9kgx10, 12.5x8

Cable curls - 48x10x2

DB hammer curls - 17.5x8x2

Dips - 1x6, 1x8

Overhead cable extension - 60x8x2

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  • 2 weeks later...

Fri - 27/10

Squat - 112.5kg x6x3

45º LP - 235kg x6x3

Rom Deads - 90kg x6x3

Leg Curl - 60kg x8x2, 54kg x7x1

Calves - Boyds calf workout

Weighted Crunches - 20kg x10x3

Sat - 28/10

20 mins interval training on the elliptical

Sun - 29/10

Interval swim - 25mins

Mon - 30/10

DB military presses 6reps x 3sets @ 27.5kg

Upright row 6x3 @ 60kg

Rear delt row 6x3 @ 25kg

Weighted Crunches 10x3 - 20kg plate behind head

Weighted leg raises 10x3 - 10kg strapped to foot

BB wrist curls 8x3 - 22kg

Plate hold till failure - 10kg

Tues - 31/10

squats - 6reps x 4sets @ 112.5kg

45º leg press 6x3 @ 210kg

romainian deadlifts 6x4 @ 102.5kg - straps on the last set.

leg curl 2x8, 1x7 @ 54kg

boyds calf killer 2 sets standing calf @ 108kg

Wed - 01/11

20 mins interval training on the elliptical

Thurs - 02/11

Flat bench 82.5x6x2, 85x6x1

Incline DB press 32.5x6x2 (only managed 5 reps on second set), 30x6x1

Close grip bench 55x6x3 - 1xnormal grip 2xreverse grip (only managed 5 reps on last set).

Weighted Dips 5kgx6x2, unweightedx6x1

Overhead cable extensions 60x8x2, 66x8x1

Cable crunches 84x12x3 - 3 second pause

Weighted leg raises 10x10x3

Fri - 03/11

Pullups 1 set unassisted - 2 sets assisted (24kg, 30kg)

Deadlift - 135x6x3 - 5 more kg & I'll be triple wheelin' icon10.gif

Pullthroughs - 66x6x3

Bent over row 75x8x3 - I used a wider grip than I normally do & felt it hit my back more - I will keep this wider grip.

Cable curls 50x3x10

DB hammer curls 20x8x3

Calves – Boyds calf killer

Sat - 04/11

Neighbours partied all night so my sleep was crap - I still managed to get my cardio in though icon14.gif

20 mins interval training on the elliptical

Sun - 05/11

Interval swim - 25mins

I haven't taken a day off in a couple of weeks but I have a pretty sedentary job (sitting on my ass all day in front of a computer) so I don't see the problem.

If I start feeling a bit run down I'll take a day off.

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Mon - 06/11

DB military presses 6reps x 1 @ 30kg, 2 x 27.5kg

Upright row 6x3 @ 62.5kg - only 5 reps last set

Rear delt row 6x3 @ 25kg

Weighted Crunches 10x3 - 20kg plate behind head

Weighted leg raises 10x3 - 10kg strapped to foot

BB wrist curls 10x3 - 24.5kg

Plate hold till failure - 10kg

Tues - 07/11

squats - 6reps x 2sets @ 115kg - 2 sets @ 112.5kg - screwed up the last rep of the second set - just lost concentration or something :?

45º leg press 6x1 @ 210kg 6x2 @ 215kg

romainian deadlifts 6x3 @ 105kg - straps on the last set.

leg curl 1x8 @ 60kg, 2x8 @ 54kg

boyds calf killer 2 sets standing calf @ 111kg - I just get in more reps 'till failure on these & when I hit a good number I up the weight - quite a bit of room to move with this exercise. :cool:

Wed - 08/11

20 mins interval training on the elliptical

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  • 3 weeks later...

Back from holiday in Rarotonga, lots of sh!t food & even a few alcoholic beverages.....bugger! :shifty:

Mon - 20/11

DB military presses

30kg x 6

30kg x 4 (my shoulder started to do funny things, it affected the rest of my workout a bit bugger it)

27.5 x 6

Lateral raises

12.5kg x 10

12.5kg x 10

15kg x 8

Rear delt machine

54kg x 8

57kg x 8

57kg x 8

Weighted Crunches 10x3 - 20kg plate behind head

Weighted leg raises 10x3 - 10kg strapped to foot

Tues - 21/11

squats

115kg x 6

115kg x 6

115kg x 6

117.5kg x 4

45º leg press

215kg x 6

215kg x 6

215kg x 6

romainian deadlifts

105kg x 6

105kg x 6

105kg x 6

105kg x 6 - straps on the last set.

leg curl

60kg x 8

60kg x 6

54kg x 8

My calves kept cramping up on the leg curls - wtf??

boyds calf killer 2 sets standing calf @ 114kg

Wed - 22/11

20 mins interval training on the elliptical

Thurs - 23/11

Flat bench

85kg x 5

85kg x 5

82.5kg x 6

My bench is seriously lacking - I'm hoping that this new routine will correct that.

Incline DB press

32.5kg x 6

32.5kg x 6

30kg x 5

Close grip bench

55kg x 6

55kg x 5

50kg x 6 (reverse grip on this set - quite awkward)

Dips

6

5

5

Not feeling too strong today..... :x

Overhead cable extensions

56kg x 8

56kg x 8

54kg x 8

Cable crunches

84kg x 12

84kg x 12

84kg x 12

Weighted leg raises

10kg x 10

10kg x 10

10kg x 10

It's the evening on Thursday & my legs are killing me - it's a nice pain though 8)

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Back from holiday in Rarotonga, lots of sh!t food & even a few alcoholic beverages.....bugger! :shifty:

Mon - 20/11

DB military presses

30kg x 6

30kg x 4 (my shoulder started to do funny things, it affected the rest of my workout a bit bugger it)

27.5 x 6

Lateral raises

12.5kg x 10

12.5kg x 10

15kg x 8

Rear delt machine

54kg x 8

57kg x 8

57kg x 8

Weighted Crunches 10x3 - 20kg plate behind head

Weighted leg raises 10x3 - 10kg strapped to foot

Tues - 21/11

squats

115kg x 6

115kg x 6

115kg x 6

117.5kg x 4

45º leg press

215kg x 6

215kg x 6

215kg x 6

romainian deadlifts

105kg x 6

105kg x 6

105kg x 6

105kg x 6 - straps on the last set.

leg curl

60kg x 8

60kg x 6

54kg x 8

My calves kept cramping up on the leg curls - wtf??

boyds calf killer 2 sets standing calf @ 114kg

Wed - 22/11

20 mins interval training on the elliptical

Thurs - 23/11

Flat bench

85kg x 5

85kg x 5

82.5kg x 6

My bench is seriously lacking - I'm hoping that this new routine will correct that.

Incline DB press

32.5kg x 6

32.5kg x 6

30kg x 5

Close grip bench

55kg x 6

55kg x 5

50kg x 6 (reverse grip on this set - quite awkward)

Dips

6

5

5

Not feeling too strong today..... :x

Overhead cable extensions

56kg x 8

56kg x 8

54kg x 8

Cable crunches

84kg x 12

84kg x 12

84kg x 12

Weighted leg raises

10kg x 10

10kg x 10

10kg x 10

It's the evening on Thursday & my legs are killing me - it's a nice pain though 8)

You have improved nicely since the start of your work out journal. great squat 115,115,115,117.5

awesome!

then dead lifts! good job man. you train real hard.

but kinda stink you telling me not to same day squat/DL when it is your secret wepon. :shock:

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...but kinda stink you telling me not to same day squat/DL when it is your secret wepon. :shock:

Are you bustin' my balls or what - I don't do deads & squats on the same day????

Romainian deads are no where near as taxing as standard deads - they target the hamstrings!

Sheeesh.. :roll:

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Sunday 26/11

Pullups

1 x unassisted

2 sets assisted (24kg, 30kg)

Deadlift

140kg x 6

140kg x 6

140kg x 6 - triple wheelin' for the first time :cool: - I think that warrants the dancing super friends!!! :pfft:

dancedance.gif

Face pulls

66x6

69x6

69x6

Bent over DB row

35x6

35x6

35x6

Cable curls

52x10

52x10

52x10

DB hammer curls

20x8

20x8

20x8

No calf workout as I had a lunch to go to & ran out of time

Mon - 27/11

DB military presses

30x6

30x8

30x6

I had a guy spot me on the last 2 sets - I didn't ask him, he just jumped behind me. Pisses me off a bit, I won't be able to do it again in a little while unless I'm spotted, which I don't want.

Lateral raises

12.5x10

12.5x10

15x10

Upright row

60x6

60x6

62.5x5

Weighted Crunches 10x3 - 20kg plate behind head

Weighted leg raises 10x3 - 10kg strapped to foot

BB wrist curls 10x3 - 29kg

Plate hold till failure - 10kg

Tues - 28/11

No squats today as my deadlift effort has my back screaming - I did try but failed miserably - today was quite possibly the worst leg day ever :( .

Leg extensions

100x10

110x10

110x10

120x10

I hate leg extensions with a vengeance but couldn't squat so it was a necessary evil.

45º leg press

220kg x 6

220kg x 6

220kg x 6

Leg curl

60x10

60x8

60x8

Good mornings

40x6

40x6

40x6

boyds calf killer 2 sets standing calf @ 114kg

Pretty disappointing workout - I'm pretty pissed :x

Next time I won't postpone back day so I've got more time between deads & squats - my lower back is killing me from Sunday.

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Thurs - 30/11

Flat bench

85kg x 6

87.5kg x 5 (got nasty hamstring cramps from pushing off from my feet)

85kg x 6

Incline DB press

35kg x 4

32.5kg x 5

30kg x 5 (started getting left shoulder niggles)

Close grip bench

55kg x 6

57.5kg x 4

50kg x 6 (reverse grip on this set)

Dips

6

5

5

Overhead cable extensions

56kg x 8

56kg x 8

54kg x 8

Cable crunches

86kg x 12

86kg x 12

86kg x 12

Weighted leg raises

10kg x 10

10kg x 10

10kg x 10

Fri 01/12

Pullups

1 x unassisted

2 sets assisted (24kg, 30kg)

Deadlift

142.5kg x 6

142.5kg x 6

145kg x 6 - PB

Face pulls

69x6

72x6

72x6

Cable row

96x6

102x6

105x6

Cable curls

54x8

54x8

54x8 (just)

DB hammer curls

22.5x8

22.5x8 (form started getting sloppy half way through set)

20x8

Standing Calf work

114 using DC method (1-1-10-15)

1x10dc reps, normal reps to failure

1x4dc reps, 10 normal reps, dc reps to failure

Sat 02/12

1.5 hours mountain biking - I've a nasty bruise from where my front tyre hit soft dirt on a downhill & I went t!ts up over the handle bar....would've looked pretty funny to watch. Made sure I had my BCAA's in my water back-pack.

Mon - 04/12

Went down to my parents beach house to help my father with a few things on Sunday & got back Monday evening. I didn't get to the gym until 7:30pm - couldn't believe how crowded it was. I won't be doing it again in a hurry.

DB military presses

30x6

27.5x6

27.5x6

I was taking turns on the seat with 2 other guys - it put me off quite a bit.

Lateral raises

12.5x10

12.5x10

15x10

Upright row

60x6

62.5x6

62.5x6

Weighted Crunches 10x3 - 20kg plate behind head

Weighted leg raises 10x3 - 10kg strapped to foot

No forearm work - couldn't wait to get out of the sardine can.

Tues - 05/12

Squats

100x6 - warmup

117.5x6

117.5x6

140x4 - that's right...140..woohoo (I was spotted heavily but felt sick as a gutted pig for a little while after).

45º leg press

220kg x 6

220kg x 6

225kg x 6

Romainian Deads

105x6

110x6 - PB

100x6

Leg curl

60x8

54x8

54x8

Standing Calf work

72x12 (single leg at a time)

72x12

72x12

I've decided to alternate between the DC style calf work & regular calf work for a bit of variety - I will do 1 of each per week.

Much better leg workout than last week.

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117.5 to 140kg is a big jump! :shock: Good stuff :grin:

An older Asian guy that is normally always in the gym when I'm there stood behind me for the second set on 117.5 thinking I might need a hand - I got through those alright but when I went to load on another "little bit" of weight, he insisted on taking the small stuff off & throwing on a couple of 20's :lol:

I would've been screwed without the spot :shifty:

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