Phantomb Posted February 28, 2006 Report Share Posted February 28, 2006 Restarting journal.Monday's workout - Back/TrisLat pulldowns overhand8 x 548 x 608 x 60Bent-over rows10 x 40 overhand10 x 45 underhand10 x 45 overhand10 x 50 underhandOverhead vertical DB....single hand press?10 x 7 (right arm)10 x 7 (left arm)8 x 20 (both arms)5 x 12.5 (right)5 x 12.5 (left)Tuesdays Workout - Chest/BiBB bench press10 x 608 x 657 x 706 x 75BB curl10 x 2010 x 258 x 306 x 35 Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 3, 2006 Author Report Share Posted March 3, 2006 Thursday workout - LegsStraight Legged Deadlifts10 x 408 x 607 x 70Squats10 x 608 x 65Friday Workout - ShouldersDB shoulder press10 x 1510 x 17.58 x 207 x 25Side lifts10 x 79 x 10Front lifts10 x 79 x 10 Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted March 3, 2006 Report Share Posted March 3, 2006 Wow I'd do lots of things to alter this split. (or completely reconstruct it)But if you're determined to do it, you might want to put legs on Tuesday, since there's quite a bit of bodypart overlap from Monday and your current Toesday. The fatigue from the previous day (Monday) will/might limit your poundage on Tuesday. I'd also build up more volume for legs or increase leg training frequency. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted March 3, 2006 Report Share Posted March 3, 2006 I really like the Back/Tri and Chest/Bi routine split. But, like EU, I usually separate them at opposite ends of the week. Something like...Mon: Back/TriTues: Shoulders (there's a bit of overlap with triceps here, but it's hard to avoid completely)Thurs: LegsFri: Chest/BiI'd also be tempted to throw in a bit more volume, possibly. What's your training history like? Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 3, 2006 Author Report Share Posted March 3, 2006 Urineman - I know I know....but when the site crashed last week I lost the suggested splits you and Ama had given me.I had to start with something but realised after Tuesday the order was wrong.Will be going back to the proper order on Monday.Also I didn't want to do too much on the legs first time up - too painful! They always recover better from the second workout, despite the greater intensity/volume. So next week I'll add in some calves and some hamstring curls etc.Psuedo - This week was very much a "getting back into it" week.In the past I've tended to work without a regular pattern but separated my workouts into Chest/tri/shoulders, Back/bi, Legs.The suggestion to split the pushes and pulls up has felt good this week.EDIT: Ama's suggested split was...1 Chest and Bi's2 Legs3 Back and Tri's4 Delts and Traps......but I seem to remember ExpensiveUrine suggesting Back/Tri on MondaysIt would seem that the above split would put the bigger workload at the the start of the week which seems logical to me... Quote Link to comment Share on other sites More sharing options...
Marcus Posted March 3, 2006 Report Share Posted March 3, 2006 This would be my suggestion mate:Mon: Chest & bi'sTues: LegsWed: RestThurs: Shoulders & tri'sFri: Back & calvesEat lots & rest also. Quote Link to comment Share on other sites More sharing options...
lazyone Posted March 4, 2006 Report Share Posted March 4, 2006 Restarting journal.Monday's workout - Back/TrisLat pulldowns overhand8 x 548 x 608 x 60Bent-over rows10 x 40 overhand10 x 45 underhand10 x 45 overhand10 x 50 underhandOverhead vertical DB....single hand press?10 x 7 (right arm)10 x 7 (left arm)8 x 20 (both arms)5 x 12.5 (right)5 x 12.5 (left)Tuesdays Workout - Chest/BiBB bench press10 x 608 x 657 x 706 x 75BB curl10 x 2010 x 258 x 306 x 35Hey Phantasm... good to see you posting up a journal. Look forward to seeing your progress! So you're starting a new program.. just curious, whats your diet like at the moment? Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 4, 2006 Author Report Share Posted March 4, 2006 Typical diet is...BreakfastMuesliPeachesYoghurtMilkCoffeeMorningProtein ShakeYoghurtLunch ChickenRiceVegesAfternoonProtein ShakeWorkout Protein ShakeDinnerWhatever the flatmates cook, usually reasonably healthy. Quote Link to comment Share on other sites More sharing options...
lazyone Posted March 4, 2006 Report Share Posted March 4, 2006 Typical diet is...BreakfastMuesliPeachesYoghurtMilkCoffeeMorningProtein ShakeYoghurtLunch ChickenRiceVegesAfternoonProtein ShakeWorkout Protein ShakeDinnerWhatever the flatmates cook, usually reasonably healthy.And what are your goals? And your stats? Man I seem nosy :pfft: It doesn't seem like you eat that much.... I think I eat more than you :oops: Do you workout in the morning or later in the day? Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 4, 2006 Author Report Share Posted March 4, 2006 Typical diet is...And what are your goals? And your stats? Man I seem nosy :pfft: It doesn't seem like you eat that much.... I think I eat more than you :oops: Do you workout in the morning or later in the day?I probably should eat more....the daily intake would be around 2500 Cal i would think.Not sure what my weight is...one scales said 84.8....the following week another set said 88.9, the day after the same scales said 90.5. Quote Link to comment Share on other sites More sharing options...
lazyone Posted March 4, 2006 Report Share Posted March 4, 2006 lol yeah, scales are funny like that (I hate them). Taking measurements is a more accurate gauge on your progress, and measuring bodyfat with calipers is pretty good too, but that can still be a little off sometimes. Anyways, just with your diet, its great that you're getting in your 6 meals a day. And you're getting in some protein in every meal of the day... which is awesome.Just with your breakfast... what kind of yoghurt do you use? Alot of yoghurts are LOADED with sugar (as are many brands of muesli...). Have you ever considered plain unsweetened yoghurt with a scoop of protein powder? Heaps nicer imo. Or even oats with a scoop (or 2) of protein powder is another great option... just to up your protein intake for the start of your day. I'm not sure where your workout fits in, but immediately after, you'd want to get in some protein (optimally whey protein) and high GI carbs (note: a little salt in conjunction with carbs PWO is good believe it or not... increases glycogen synthesis). Just another note... you could probably replace a few of those protein shakes with a proper meal. Just in my case... I prefer a small meal to a protein shake... but hey, if you're happy with the shakes, then its allll goooood. 2500 cals sounds about right. Good stuff Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 4, 2006 Author Report Share Posted March 4, 2006 what kind of yoghurt do you use?Light, natural.The muesli isn't a particularly nasty one, but will probably phase it out at some stage, especially with the weather getting colder.I'm not sure where your workout fits inLunchChickenRiceVegesAfternoonProtein ShakeWorkoutProtein Shake...Just another note... you could probably replace a few of those protein shakes with a proper meal....I will....when I have the time and the money. At the moment it's a lot easier to whip up a 500 calorie/55g Protein shake than cook up another meal. Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 6, 2006 Author Report Share Posted March 6, 2006 Monday - Chest and Biceps7amHIIT - Stationary cycle.4 min warm-up4 min workout - 20 sec sprint - 10 sec relax etc.4 min cool-down8.30amBreakfastMuesliMilkPeachesYoghurtSmall protein shake11am340g rump steak2 slices bread (Freyas Soy and Linseed)1.15pm1 Chicken breast1 cup rice 1 cup Veges2pm1 cup watermelon3.30pmProtein ShakeWorkoutBB Press10 x 658 x 707 x 756 x 77.5DB flys10 x 10 (immediately following BB Press)E/Z Bar Curls 10 x 15 (+ bar)8 x 207 x 256 x 27.5Hammer Curls10 x 108 x 12.56 x 15 Protein ShakeDinnerSpiral PastaMinceVegesSo....how much does an EZ curl bar weigh?Should I be including the bar weights in my measurements? Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted March 6, 2006 Report Share Posted March 6, 2006 I don't include the bar weight when recording my workouts. In fact, if it's a barbell (or similar two-sided machine), I'll only count the weight on one side. It's not the "proper" way to do it, but I can always work out the total amount later, and it saves me having to do maths straight after a heavy lift! Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 6, 2006 Author Report Share Posted March 6, 2006 I include the olympic bar weight of 20kg in my bench press, mostly because it's an easy constant.Dumbells for instance (I presume) are a total weight, rather than what's been added onto the little bar.I guess in the end though, it's all about how much you improve rather than numbers on a page. Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 7, 2006 Author Report Share Posted March 7, 2006 Legs (ouch!)Squats10 x 608 x 70 7 x 806 x 90Straight leg Deadlifts10 x 658 x 756 x 85Leg Press (old stack machine, assuming these numbers are pounds)10 x 2978 x 3316 x 366 Hamstring Curl10 x 259 x 30 8 x 35What a great workout. Busted my gut big time.My pants split twice during my second set of squats :pfft: Ham curls were difficult. Couldn't adjust the bar length so it never felt like a natural arc for my legs.Any other good hamstring exercises? Quote Link to comment Share on other sites More sharing options...
2guns Posted March 7, 2006 Report Share Posted March 7, 2006 walking lunges r good for my hammies Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted March 7, 2006 Report Share Posted March 7, 2006 Any other good hamstring exercises?http://www.nzbb.co.nz/forum/viewtopic.php?t=855Love 'em! Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 7, 2006 Author Report Share Posted March 7, 2006 Any other good hamstring exercises?http://www.nzbb.co.nz/forum/viewtopic.php?t=855Love 'em!Beauuuudafulll.Forgot about those ones. Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 7, 2006 Author Report Share Posted March 7, 2006 Bought myself some BF scales - half price at Briscoes!Weight: 87.5kgBF: 24%Which means I have 21kg of fat to burn through.....D'oh! Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 9, 2006 Author Report Share Posted March 9, 2006 ThursdayBack/TriLat pulldowns (underhand)42 x 1054 x 860 x 766 x 6Seated Row35 x 1045 x 955 x 865 x 7Bentover BB rows (overhand)10 x 60 (bad form, too jerky)8 x 508 x 50Tri pushdowns44 x 1056 x 1068 x 974 x 7DB military tri press 8 x 10 each arm5 x 12 each armThe tricep pushdowns were a mystery.74kg was the bottom of the stack. Is that a small stack?I've never done that before. Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 10, 2006 Author Report Share Posted March 10, 2006 FridayShouldersDB press17.5 x 1020 x 822.5 x 720 x 8 (slower, more intense, concentrated on form)Front lifts10 x 810 x 812.5 x 6 Side lifts10 x 810 x 812.5 x 6 Quote Link to comment Share on other sites More sharing options...
Phantomb Posted March 13, 2006 Author Report Share Posted March 13, 2006 BB Bench Press10 x 708 x 756 x 80 (personal best, very hard set)DB curls8 x 12.57 x 156 x 17.5Was rushed for time today, hence the short workout. Quote Link to comment Share on other sites More sharing options...
deegee Posted March 13, 2006 Report Share Posted March 13, 2006 well done there on a pb, it always feels good Quote Link to comment Share on other sites More sharing options...
Ash Posted March 13, 2006 Report Share Posted March 13, 2006 Nice work on the BP PB. Keep it up! Quote Link to comment Share on other sites More sharing options...
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