Herc Work

[Hercfeend]

Hi

Now the introductions are over I thought I’d run my training schedule pass you and see what suggestions / thoughts the community have on my current regime.

I’m 4 weeks into this 6 week cycle – currently training Mon, Wed & Fri. Each workout lasts appox 40-45mins

On each day I complete 4 sets per exercise - 10, 8, 6 & to failure (dropping weight)

Hight: 185cm

Starting weight: 80.5kg

DAY ONE

CHEST

Bench Press (flat)

Incline D/B Press

D/B Flys (flat)

BICEPS

Bar Curls

Incline Seated D/B Curls

DAY TWO

LEGS

Leg Press

Leg Curl

Leg Ext

Calf Press – on Leg Press (x20's)

SHOULDERS

Seated Barbell Press

Lateral D/B Raise

DAY THREE

BACK

Pull Ups (20 > 30)

Dead Lifts

Low Row Machine

D/B Shrugs

TRICEPS

Weighted Dips (x10's)

Tri Rope Pulldown

Any thought and or suggestions welcome.

Look forward to hearing form you.

[startinfromscratch]

hey mate, welcome!

my first thought on your training scedule was just more compound stuff, of course depending on your goals/current stats.??

[Hercfeend]

Hi.

Thanks for the input. Although, and of course I could be wrong, I thought most of these exercises were compound.....

I've marked the exercises 'I' think are compound with a C

Hi

DAY ONE

CHEST

C - Bench Press (flat)

C - Incline D/B Press

D/B Flys (flat)

BICEPS

C - Bar Curls

Incline Seated D/B Curls

DAY TWO

LEGS

C - Leg Press

Leg Curl

Leg Ext

Calf Press – on Leg Press (x20's)

SHOULDERS

C - Seated Barbell Press

Lateral D/B Raise

DAY THREE

BACK

C - Pull Ups (20 > 30)

C - Dead Lifts

C - Low Row Machine

D/B Shrugs

TRICEPS

C - Weighted Dips (x10's)

Tri Rope Pulldown

[Hercfeend]

on to the next 6 week cycle...

Number of sets as indicated (by reps).

Alternate work outs are high intensity 10 x 10 on 50-75% of the named exercises.

Starting weight: 83.9kg

DAY 1

CHEST

Flat Barbell Bench Press - 10-8-6 Reps

Incline DB Press - 10-8-6 Reps

Cable Crossovers - 10-8 Reps

Incline DB Flyes - 10-8 Reps

BICEPS

Standing EZ Bar Curls - 12-10-8 Reps

Preacher DB Curls - 10-8 Reps

Alt. Seated Hammer Curls - 20-16 Reps

DAY 2

LEGS

Squats - 10-8-6 Reps

Hack Squats - 10-8-6 Reps

Straight Leg Deadlifts - 10-8 Reps

Standing Calf Raises - 12-10-8 Reps

SHOULDERS

Shoulder Press - 10-8-6 Reps

Side Laterals - 10-8 Reps

Bent Over Raises - 10-8 Reps

Barbell Shrugs - 12-10-8 Reps

DAY3

BACK

Pullups - 8-6-4 Reps

Seated Rows - 8-6-4 Reps

Dumbbell Rows - 10-8 Reps

Hyperextension - 12-10-8 Reps

TRICEPS

Dips - 8-6-4 Reps

Skullcrushers - 12-10-8 Reps

Close Grip BP - 10-8 Reps

I'm enjoying the change, so the mind still interested as well.

Any thought suggestions always welcomed.

Cheers.

[runveerun]

Hello there! Yay a new journal! :grin:

Compound exercises are the type of movement that is performed in every day life:

Shoulders: Military Press, Hang Clean and Press, Arnold Press

Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl

Legs: Barbell Squat, Deadlift, Lunges

Back: Chin-Up, Pull-Down, Deadlift, Row

Chest: Push-Up, Dips, Bench Press

These are considered the best way to gain strength and pretty much cover all muscle groups/bases

As you were! :salute:

[Hercfeend]

Hey Vee Thanks for that.

Just thought I'd stick up Monday's session:

Weight: 83.9kg

CHEST

Flat Barbell Bench Press - 10x60 / 8x70 / 3x80 3x70

Incline DB Press - 10x17.5 / 8x22.5 / 6x25

Cable Crossovers - 10x24 / 8x30

Incline DB Flyes - 10x15 / 8x15

BICEPS

Standing EZ Bar Curls - 10x20 / 8x30 / 6x35

Preacher DB Curls - 10x10 / 8x15

Alt. Seated Hammer Curls - 10x10 / 8x12.5 (should have been x20s!)

Nitrosyn protein shake, multivit, omega oils and a tuna roll post workout.......

[Hercfeend]

Wednesday

LEGS

Smith Squats - 10x10 30kg

Straight Leg Deadlifts - 10x10 30kg

Standing Calf Raises - 10x10 120kg

SHOULDERS

Shoulder Press - 10x10 25/20kg

Bent Over Raises - 10x10 6/4kg

Barbell Shrugs - 10x10 25/20kg

10x10 is easier than it sounds believe me - I'm bl**dy exhausted!!

Nitrosyn protein shake, multivit, omega oils and chicken curry post workout.

[Hercfeend]

Wednesday's Food:

06:30 - Breakfast

Porridge / banana / raisins / honey with T/milk

Pint of water

08:00

Filter Coffee

09:00 - Mid morning

Mother Earth 'Baked Oaty Slice'

300ml T Milk

11:00 - Pre workout

Filter Coffee

Banana

12:45

Nitrosyn with 500ml T/milk

13:45 - Lunch

Chicken curry and basmati rice

15:30

300ml T/milk

Yogurt

Apple

Orange

17:30 - Dinner

Prawn and veg dish

Few hand fulls of Peanuts

19:30

2 x Weet-bix / Nutragrain with T/milk

21:30

300ml T/milk

[runveerun]

Wednesday

LEGS

Smith Squats - 10x10 30kg

Straight Leg Deadlifts - 10x10 30kg

Standing Calf Raises - 10x10 120kg

SHOULDERS

Shoulder Press - 10x10 25/20kg

Bent Over Raises - 10x10 6/4kg

Barbell Shrugs - 10x10 25/20kg

10x10 is easier than it sounds believe me - I'm bl**dy exhausted!!

Nitrosyn protein shake, multivit, omega oils and chicken curry post workout.

Easier than it sounds? It sounds bloody painful to me! KUTGW! :grin:

[Hercfeend]

Hammies are in bits today, calves a close second. :shock:

Just swapped protein to Inner Armour Super Quad has anybody any experience with this product? I bought it specifically because I liked what I'd been reading about Micellar Casein and this product has it......

[Hercfeend]

Jeez - thought my Hams and Calves were sore yeasterday!! :oops:

Thursday's Food:

06:30 - Breakfast

3 x Weetbix / Bran Flakes / raisins / seeds with T/milk

Pint of water

08:30

300ml T/milk

10:00 - Mid morning

Mother Earth 'Baked Oaty Slice'

Peanut butter in (1) multigrain

13:00 - Lunch

Super Quad with 500ml T/milk

Tuna in (2) multigrain toastie with spaghetti in tomato sauce

15:00

300ml T/milk

150g Yogurt / Banana / Orange

17:30 - Dinner

Fish and Chips (yeah, yeah I know......)

20:00

(2) Mulitgrain toast with peanut butter

200ml T/milk

[Hercfeend]

Friday

BACK

Pullups - 10 / 8 / 6 / 4

Seated Rows - 10x45 / 8x55 / 6x55

Dumbbell Rows - 10x25 / 8x27.5

Hyperextension - 3x10

TRICEPS

Dips - 10 / 8 / 6 with 15kg

Skullcrushers - 10x10 / 8x10 / 6x10

Close Grip BP - 10x30 / 10x40

[Hercfeend]

Friday's Food:

06:30 - Breakfast

Porridge / Nitosyn Protein / banana / with T/milk

Pint of water

09:00 - Mid morning

Mother Earth 'Baked Oaty Slice'

300ml T/milk

10:30 - Pre workout

Filter Coffee

Super Quad with 200ml T/milk

Banana

12:45

Super Quad with 300ml T/milk

13:30 - Lunch

Prawn and veg dish

15:00

300ml T/milk

150g Yogurt / Apple

17:30

Spinach tagliatelle with chicken

20:00

Nitrosyn with 300ml T/milk

Couple hand fulls of peanuts

[Hercfeend]

STATS

25th June 2009

Chest: 105

Waist: 88

Lower Hips: 96

Upper Leg: R: 58 L:58

Uppers Arm: R: 28 L: 27.5

18th Sept 2009

Chest: 107.5

Waist: 86

Lower Hips: 98

Upper Leg: R: 59 L: 58.5

Uppers Arm: R: 31.5 L: 31.5

[bar-belle]

Hi there Hercfeend. Just been checking out your posts . Inner Armour Super Quad....have just finished Whey Maxx PP and am gonna get some Inner Armour today. Have tried a couple of samples and it seems all good. What are your thoughts so far...

Hey how many grams of protein are you having each day?

[Hercfeend]

Hi Belle

I've only been on it two days....so far so good I guess. No side effects as yet, mixes very very easily and tastes good (double choc fudge).

Grams of Protein a day? - To be honest I'm not 100% sure (if anyone wants to work it out feel free ) but I trying to get as much and as often as I can. I guess I must be doing ok cos I'm growing! I know I should be more informed.......

[bar-belle]

Hmm got the double choc too. Can't wait to try it tomorrow :nod:

Being the calorie counting obsessive nut :crazy: that I am... happy to work out your protein intake tomorrow and get back to ya.

[bar-belle]

Hey Herc ..ok so here goes

Hard to work out exactly as I don't know portions etc

so approx protein in take...Friday: 128g (not including oaty bar/prawns &vege), Thursday: 117g ( not including takeaways :naughty: , multigrain, baked oaty bar), Wed: 173g (not including prawns/veges).

General thoughts are around 2.2g protein/kg body weight (some guys have up to 3.3g/kg)...so you should be averaging 185g/day protein... wednesdays eats were getting there :clap: Your main source of protein seems to be dairy products and protein powder. Maybe chuck in a bit more whole food...chicken or tuna :think: IMO (novice one that it is)

But if you're making gains/good amount of energy then... 8) .

There are heaps of people on this forum with wayyyy more knowledge than I have who might think differently Don't know if anyone else has suggested it but Fitday.com food log is very 8) if you can be fagged working out calorie and macronutrient intake.

[Hercfeend]

Hi Belle.

Thanks a lot for going to the trouble of doing that for me..... I should have done it myself really but just don't seem to get round to it!! No excuse I guess.

I'm eating more protein than I thought which is good, however I fully agree that I should be consuming more chicken and tuna but the family shop is already up there without adding more of the 'expensive stuff'.

Cheers again and let me know how the Super Quad works out.

[Hercfeend]

* * * REST WEEK * * *

[bar-belle]

the family shop is already up there without adding more of the 'expensive stuff'.

No probs at all

.... and I hear ya about the family shop, jeez ours is up there too :shock:

[Hercfeend]

Rest week over.....back into it

Weight: 85.5kg

Monday

CHEST

Flat Barbell Bench Press - 10x10 40kg

Incline DB Press - 10x10 12.5kg

Cable Crossovers - 10x10 24kg

BICEPS

Standing EZ Bar Curls - 10x10 12.5/10kg

Alt. Seated Hammer Curls - 10x10 10/8kg

Really pumped after this workout - arms were so full immediately afterwards I couldn't reach my face to wash it.....! Feeling very good.

[bar-belle]

Really pumped after this workout - arms were so full immediately afterwards I couldn't reach my face to wash it.....! Feeling very good.

like it!!

[Hercfeend]

It’s turned out to be a bit of a weird week training wise! Instead of having a day off Tuesday I went snowboarding up at Hutt instead, awesome conditions btw.

Wednesday was supposed to be legs & shoulders day but after the day on the slopes I felt like I’d been beaten up – I’m a newbie. Decided it’d be a good idea to rest.

Still a little stiff today but decided to hit the gym anyway and do back and tris – a 10 x 10 session........ went well, feeling good and much less stiff and sore to boot.

Thursday

BACK

Pullups (assist) – 10x10 42/48/52kg Killer

Seated Rows - 10x10 30kg

Dumbbell Rows - 10x10 15kg

TRICEPS

Dips (assist) - 10x10 36/42/48kg Killer

Rope Push Downs - 10x10 18kg

Again, huge pump, especially in the tris. Highly recommend the 10x10 approach for a high intensity session and an awesome pump!

[steak]

Highly recommend the 10x10 approach for a high intensity session and an awesome pump!

I highly recommend you highly recommending 10x10 Great for squats :twisted: