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Herc Work

Hercfeend

By Hercfeend
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Hercfeend Member

Hercfeend

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Slight change to that advertised - decided to go onto a 4 day split from now on.......

Tuesday

BACK

Wide Pull Downs - 10x60 / 8x78 / 6x80 / 10x54

Military Chins - 10 / 7 / 6 / 4 / 3 / 3

Standing Low Cable Row - 10x36 / 8x36 / 6x42 / 10x24

OBar Upright Rows - 10x20 / 10x30 / 10x30 / 10x20

Good Mornings - 10x30 / 10x30 / 10x30 / 10x30

Standing Calf Raises - 4x15 200kg

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Hercfeend Member

Hercfeend

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So far so good I think..........

I have trained pretty hard the last two days and felt strong and pumped however I have just had a week off so that may have contributed.

I've been on Nitrosyn for a month or more which contains 3g of Creatine per serve so I've got it in me already. Obviously I've up'd the daily dose now from 3g to approx 5-6g - i.e. 2-3g 'Eat Me' pre-workout and then 3g from the Nitro post workout, so we'll see what happens.

I have noticed one thing though and it maybe coincidence but I am much thirstier now despite drinking the same amount of fluid - is this a know side-effect of Creatine?

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Hercfeend Member

Hercfeend

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Thursday

LEGS

Leg Press - 10x160 / 8x220 / 6x260 / 10x200

Calf Press (x15's) - 4x200

Bulgarian D/B Squat - 10x22.5 / 8x22.5 / 6x22.5

Single Leg Curl - 10x27.5 / 8x30 / 8x30

Calf Raise (x15's) - 3x200

Single Leg Extention - 10x35 / 8x40 / 6x45

Jeez!!!! How hard are Bulgarian Squats........ Knackered after this one, had to hang onto both rails going down the stairs.

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Hercfeend Member

Hercfeend

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Friday

SHOULDERS

Arnold D/B Press - 10x17.5 / 8x20 / 6x20 / 8x17.5

Bent Low Pulley Raise - 5x10 14

Front Cable Raise - 3x10 14 / 2x10 18

Lateral Cable Raise - 3x10 12 / 2x6 12

BICEPS

Bar Curls - 10x40 / 8x42.5 / 6x42.5 / 10x22.5

Standing Alt D/B Curls - 10x15 / 8x17.5 / 6x17.5 / 6x17.5 / 10x12.5

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Hercfeend Member

Hercfeend

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Tuesday

CHEST

D/B Bench Press - 10x25 / 8x35 / 6x35 / 10x20

Incline Press - 10x50 / 8x60 / 6x70 / 10x50

D/B Decline Press - 10x25 / 8x25 / 6x30 / 10x20

D/B Pull Overs - 10x25 / 10x25 / 10x25

Cable X-over - 10x24 / 8x36 / 6x37 / 10x24

TRICEPS

Tri Rope Pulldown - 10x37 / 8x43 / 6x49 / to failure drops

D/B Tri Ext - 10x8 / 8x6 / 6x6

Standing Cable Torso Twists - 4x10 42kg

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Hercfeend Member

Hercfeend

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Friday

BACK

Wide Pull Downs - 10x60 / 8x78 / 6x81 / 10x57

Military Chins - 12 / 8 / 4 / 4 / 3 / 3

Standing Low Cable Row - 10x36 / 8x42 / 6x48 / 10x30

EZ Bar Upright Rows - 10x20 / 10x25 / 10x30 / 10x10

Good Mornings - 10x30 / 10x30 / 10x35 / 10x35

Standing Calf Raises - 4x15 200

Cable Crunches - 4x15 60

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Hercfeend Member

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Weight: 86.6kg

Monday

SHOULDERS

Lateral Cable Raise - 10x12 / 8x14 / 6x18 / 6x18 / 10x12

Front Cable Raise - 10x14 / 8x18 / 6x20 / 6x24 / 10x14

Bent Low Pulley Raise - 10x15 / 8x20 / 6x26 / 6x26 / 10x14

Arnold D/B Press - 10x17.5 / 8x20 / 6x22.5 / 6x22.5 / fail x17.5

BICEPS

Standing Alt D/B Curls - 10x17.5 / 8x20 / 6x22.5 / 6x22.5 / 10x17.5

Bar Curls - 10x40 / 6x40 / 4x40 / 4x40 / 10x20

WO Summary

HR Average: 128

HR Max: 159

Cals: 392

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Hercfeend Member

Hercfeend

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Tuesday

BACK

Wide Pull Downs - 10x60 / 8x78 / 6x84 / 6x90 / 10x57

Good Mornings - 10x30 / 10x35 / 10x40 / 10x40

Bar Upright Rows - 10x25 / 10x35 / 10x40 / 10x40 / 10x25

Standing Low Cable Row - 10x38 / 8x44 / 6x50 / 6x56 /10x30

Military Chins - 13 / 6 / 3 / 3 / 3 / 3

Standing Calf Raises - 4x15 200

Standing Cable Torso Twists - 4x10 42kg

WO Summary

HR Average: 133

HR Max: 163

Cals: 422

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Hercfeend Member

Hercfeend

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Thursday

LEGS

Single Leg Extention - 10x35 / 8x40 / 6x45 / 6x45

Calf Raise (x15's) - 3x200

Single Leg Curl - 10x27.5 / 8x30 / 6x35 / 6x35

Bulgarian D/B Squat - 10x20 / 10x20 / 10x20 / 10x20 /

Calf Press (x15's) - 4x200

Leg Press - 10x160 / 8x220 / 6x260 / 10x200

Cable Crunches - 4x20 60

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Hercfeend Member

Hercfeend

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Friday

CHEST

Cable X-over - 10x30 / 8x36 / 6x42 / 6x42 / 10x24

D/B Pull Overs - 10x25 / 10x25 / 10x25 / 10x25

Incline Press - 10x55 / 8x70 / 6x75 / 6x75 / 10x50

D/B Bench Press - 10x25 / 8x35 / 6x35 / 10x20

TRICEPS

Dips - 4 x to failure

Tri Rope Pulldown - 10x36 / 8x42 / 6x30 / 2x to failure 30

Standing Cable Torso Twists - 4x10 42kg

If anyone is listening. What does an empty bar on the Smith Press weigh? It's an Olympic bar, typically 20kg but they have counter weights!

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Hercfeend Member

Hercfeend

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If anyone is listening. What does an empty bar on the Smith Press weigh? It's an Olympic bar, typically 20kg but they have counter weights!

It's an Olympic bar but it's supported so i think it ends up being about 5kg

Cheers Becbec.

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Hercfeend Member

Hercfeend

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Tuesday

BACK

Wide Pull Downs - 10x60 / 8x66 / 6x72 / 6x72

Military Chins - 6 / 6 / 6 / 6/ 6

Standing Low Cable Row - 10x44 / 8x44 / 6x44 / 6x44

Bar Upright Rows - 10x20 / 10x25 / 10x30 / 10x30

Good Mornings - 10x20 / 10x20 / 10x20 / 10x20

SHOULDERS

Arnold D/B Press - 10x15 / 8x17.5 / 6x17.5 / 6x17.5

Bent Low Pulley Raise - 10x15 / 8x18 / 6x20 / 6x20

Front Cable Raise - 10x15 / 8x12 / 6x12 / 6x12

Decided on a light week this week - I've been pushing myself lately (IMHO) and I'm sore and my joints ache so......for once I've taken the sensible route and taken it down a notch - only for a week though! ;)

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Hercfeend Member

Hercfeend

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Friday

CHEST

D/B Bench Press - 10x25 / 8x25 / 6x30 / 6x30

Incline Press - 10x60 / 8x60 / 6x70

Cable X-over - 10x24 / 8x30 / 6x36 / 10x24

BICEPS

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

Standing Alt D/B Curls - 10x17.5 / 8x17.5 / 6x20

TRICEPS

Dips - 3x10

Tri Rope Pulldown - 10x36 / 8x36 / 6x36 / 6x36

Standing Cable Torso Twists - 4x10 42kg

Standing Calf Raises - 4x15 200

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Hercfeend Member

Hercfeend

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Monday

BACK

Wide Pull Downs - 10x60 / 8x78 / 6x90 / 6x90 / 10x54

Military Chins - 8 / 6 / 5 / 4 / 2 / 2 / 3

Bent over Row (bench) - 10x25 / 8x45 / 6x45 / 6x45 / 10x20

Bar Upright Rows - 10x30 / 8x40 / 6x45 / 6x45 / 10x30

Good Mornings - 10x30 / 8x40 / 6x45 / 6x45 / 10x30

Standing Calf Raises - 4x15 200

Cable Crunches - 4x20 60

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  • 1 year later...
Hercfeend Member

Hercfeend

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woo...forgot all about this thread. Looking back, my daughter was born two days after the last post :D

Since then it was 6 months of disturbed routine and a lot of study for CPL, which I got incidentally :D

Back at it 'full time' again now though but keeping a training log on Body Space.

Following DYs HIT training style and I'm loving the new approach to training. Totally different to my usual 3-4 sets of 8-12 reps - the intensity is something else!

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