THIRD TIME'S A CHARM!!!

[Beowulf]

Tuesday 7th September

Tuesday-Legs!

Leg Extension 3x15 @ 58.1

Leg Press 2x10 Stack

Squats 1x15@107 1x10 @ 123-I think I need to go Deeper or heavier or both

Seated Hamstring Curl 3X15 @ 48kg

Good Mornings 2x10 @ 26kg

One Legged Hamstring Curl 1x15 @ 24kg

Standing Calf Raise 3x15 @ 200kg

Seated Calf Raise 2x15 @ 50kg

[Beowulf]

Thursday 9th September

Back and Rear Delts

Pullovers 2x10 @ 30kg

Closegrip pulldowns 2x10 @ 72kg

Bench Pull 2x10 @72kg

One Arm Seated Row 1x12 @ 36kg

Reverse Fly 3x12 @ 7kg

One Arm Reverse Cable Fly 2x12 @ 14kg

Dumbell Shrugs 2x10 @ 50kg

Having a bit of trouble going from 10 sets to 2 but I still feel smashed at the end of it

[Beowulf]

Friday 10th September

Shoulders,Triceps,Abs

Machine Shoulder Press 3x12 @ 73kg

Dumbell Side Raise 2x10 @ 12kg

Cable Side Raise (Single Arm) 1x10 @18kg

Tricep pushdowns 3x12 @ Stack

French Press 2x10 @12kg

Tricep pushdowns (single Arm) 1x15 @ 36kg

Crunches 3x20 @ 10kg

[Beowulf]

Monday 13th September

Chest+Biceps

Incline Bench Press 3x8 @ 87.5

Machine Bench Press 2x10 @ Stack+20kg

Incline Flyes 2x12 @ 20kg

Cable Crossovers 1x15 @ 36kg

Seated Dumbell Curls 2x10 @ 20kg

Barbell Curls 2x10 @ 45kg

One Armed Cable Curls 1x12 @ 15kg

Felt a bit flat today might have to watch pumping iron again for some added motivation

[Beowulf]

Tuesday 14th September

Legs

Leg Extensions 3x15 @ 58kg

Leg Pres 2x12 @ Stack

Squats 1x15 @ 107 1x10@ 125

Seated Hamstring Curls 3x15 @ 48kg

Good Mornings 2x10 @ 26kg

One Legged Curl 1x12 @ 24kg

Standing Calf Raise 3x15 @ 200

Seated Calf Raise 2x15 @ 50kg

Have been running a little low on motivation this week which is concerning I think I need to change it up a little bit any suggestions would be awesome

[Phedder]

Have been running a little low on motivation this week which is concerning I think I need to change it up a little bit any suggestions would be awesome

I was just wondering how you were finding the new program. Not so enjoyable I take it? Is the lack of motivation a more general thing, or specifically related to the exercises your doing? If it's the latter I'd suggest substituting in 1-2 exercises each session that you really enjoy doing in place of ones you don't enjoy so much.

[Beowulf]

It feels a bit like Im just going through the motions I still whoop my arse but I think Im bored of straight sets.I tried a bit of supersetting exercises when I was test running a program for my client and that was pretty awesome so I might just have to do something similar with the new program? Another thought was I might have to set some micro goals alongside my hit 100kg by the end of the year I'll keep you all posted

[Beowulf]

Thursday 16th Septemeber

Pull Overs 2x10@30kg

Close Puldowns 2x10@60kg

Bench Pull 2x10@72kg

Seated 1 arm rows 1x12@36kg

Reverse Flyes 3x12@10kg

Cable Reverse Flyes2x12@14kg

Dumbell Shrugs 2x10@50kg

[Beowulf]

Friday 17 September-The Day my program died!!!

Machine Press 3x12@73kg

Dumbell Side Raise 2x10@12kg

Cable Side Raise 1x10@24kg

(1 arm)

Push Downs 3x12@Stack

French Press 2x10@35kg

1 arm Push downs 1x15@36kg

Situps 3x20@10kg

After This session I decided to terminate the old program and wrote a new one! It already feels more right than this last one

[Beowulf]

Monday 20th September

Chest+Delts-(In retrospect a horrible Idea)

Superset 1

-Flat Dumbbell Press 5x8 @ 35kg

-Flat Dumbbell Flys 5x8 @ 20kg

Superset 2

-Peck Deck 5x8 @ 60kg

-Pushups 5xFailure

Superset 3

-Military Press 5x8 @ 40kg

-Arnold press 5x8 @ 20kg

Superset 4

-Dumbbell Front Raise 5x12 @ 10kg

-Dumbbell Side Raise 5x12 @ 10kg

I was a bit too keen planning on five sets and performance dropped in the shoulder exercises but all in all Im pleased with it

[Beowulf]

Tuesday 21st September

Legs

Superset 1- Amazingly painfull!!

Squats 4x15 @ 120kg

Lunges 4x15 @ 40kg

Superset 2

Lying Hamstring Curls 4x15@ 60kg

Goodmornings 4x15 @ 50kg

Superset 3

Standing Calf Raise 4x15 @ stack

Toe Press 4x15 @ stack

I think I am in Love with supersets!

[Beowulf]

Thursday 23rd September

Back+Triceps

Superset1

Widegrip Pulldowns 3x8 @ Stack- Went Too heavy too early Technique was shocking

Seated Row 3x8 @ 96kg- To heavy again going to have to strip back and monitor technique

Superset2-This should probably be first

Pullups 4x8

Chinups4x8

Superset3

Tricep pushdown 4x8 @ stack

Tricep Rope pulldowns 4x8 @ stack

superset4

Weighted Dips 4x8 @ 20kg

Diamond Pushups 4x Failure

Have been looking into DC training and it sounds pretty good anybody tried it and have any advice?

[Beowulf]

I'm going to take the next two weeks off.

I just finished watching Bigger Stronger Faster and it has gotten me interested in steroids but also brought up the question of Post Steroid Atrophy I'm wondering how it works and what could be done to mantain the gains from using juice any help would be awesome

[Beowulf]

Back into it today starting my block of Hundreds training for 4 weeks PURE AGONY!!

Dumbell Flat Bench Press 1 set of 100@ 15kg

Dumbell Flat Bench Fly 1 set of 100@ 10kg

Closegrip Pulldowns 1 set of 100@ 36kg

Seated Row 1 set of 100@ 36kg

Barbell Shrugs 1 set of 100@ 60kg

Weighted Crunches 1 set of 100@ 10kg

[Phedder]

Good to see you back in action :nod:

You're going to do 4 weeks of 100 rep exercises?

[Beowulf]

Yeah thats the plan day on day off 100 reps each exercise Im hoping its going to produce some shock and awe and scare my muscles into growth haha if not its just going to hurt freaking bad

[Phedder]

Not sure how much growth you'll get out of it, but it'll sure as hell up your endurance both mentally and physically. After that 5-10 reps even at heavy weights will feel like nothing.

[Beowulf]

Theory is to get a big "What The f*ck?" response from the muscles and hopeully this will make them grow :pfft: It is almost more mentally challenging than anything else so hopefully it will make those big weights easier later on

[Beowulf]

13/10/10

Standing Dumbell Shoulder Press 1 set 100 reps @ 10kg

Standing Side Lateral Raises 1 set 100 reps @ 8kg

Barbell Bicep Curl 1 set 100 reps @ 21kg

Incline Dumbell Curl 1 set 100 reps @ 10kg

Standing Calf Raises 1 set 100 reps @ 80kg

Knee Raises 1 set 100 reps

The DOMS from this stuff is nuts lets hope its working!!!

[Beowulf]

15/10/10

Squats 1 set of 100 @ 60kg

Legpress 1 set of 100 @ 100kg

Hamstring curls 1 set of 100 @ 25kg

Skullcrushers 1 set of 100 @ 24kg

[Beowulf]

15/10/10

Squats 1 set of 100 @ 60kg

Legpress 1 set of 100 @ 100kg

Hamstring curls 1 set of 100 @ 25kg

Skullcrushers 1 set of 100 @ 24kg

[Beowulf]

17/10/10

Dumbell Chest Press 1x100 @ 15kg

Dumbell Fly 1x100 @ 10kg

Closegrip Pulldowns 1x100 @ 42kg

Seated Row 1x100 @ 30kg

Shrugs 1x100 @ 60kg

crunches 1x100

Doms from the squats were intense today I think I should rename this mental toughness training

[Beowulf]

19/10/10

Military Press (Dumbells) 1 x 100 @ 10kg

Side Lateral Raise 1 x 100 @ 7kg

Barbell Curls 1x100 @ 21kg

Incline Dumbell curls 1x100 @ 10kg

Standing Calf Raise 1x100 @ 80kg

D.O.M.S Isn't as bad second week round is this a good thing?

[Beowulf]

20/10/10

Squats 1 x 100 @ 60kg

Leg press 1x 100 @ 100kg

Seated Hamstring curls 1x 100 @ 30kg

Good mornings 1x 100 @ 20kg

Skull Crushers 1x 100 @ 14kg

Bench Dips 1x 100 @ bodyweight

Halfway through this shock program now but kinda concerned that my body may have already adapted to it only two more weeks to go then back to relatively heavy supersets will be interesting to see how much easier they feel after doing marathon rep sessions.

[Beowulf]

Back with a hiss and a roar, deciding to try some strength work in my first strength specific phase.....ever.

I was digging through some of my old M&F mags and found an article on Wendlers 5-3-1 and thought I would give it a bit of a stab.After doing my 1rm testings I found that my flat bench press has gone to shit this reconfirmed my need for a strength block.

so here we go.....

Monday 1/11/10

Squats Set 1 5@ 92.5kg

Set 2 5 @ 110kg

set 3 12 @ 130kg- I hope I'm doing this right the third set is to failure right? (Note: Not True Failure)

Barbell Lunges 3 x 6 @ 60kg

Decline Crunch 3x20