My training routine: ( it was the first day yesterday)
Chest\back
recovery
Triceps\biceps
quads\hamstrings
recovery
shoulder
recovery
I want to log my workouts becouse I want feedback, tips and tricks with what to do, go achive my goals. Dont know so many people with the same interest so
Bench 10x132 , 6x242 , 8x220 , 8x200 , 12x176(spotter last set)
Deadlift 10x264 , 6x400, 6x374 , 6x350 , 12x 264
Barbell row 3x 10 200
chins with some help 3x12
incline bench 3x10 154
flyes 38,5 dumbels 3x12
Totalt: chest 10 set, back 10 set.
50 minutes, training alone so just had a spotter on the last set of benching so problaby had some more reps. Intense with short rest between sets and exersices. Just low to use the pyramide on bench, deadlift and squats
Tryes to do all the exersices slow and strict, therefor I use lighter weight then what i normaly do specially on the row,incline and flyes.
Closegrip benchpress 10x132 10x176 12x154 12x132 (havent trained closegrip in a long time, and always sucked at it…)
Skullcrushers 3x10 110
Triceps rope pushdowns 4x12
Barbell biceps curl 10x44 10x88 x2 12x66 12x44
Incline dumbell curl 3x10 33 dumbells
Concentration curl 2x12 22 dumbells
Total 10 set triceps , 9 set biceps.
A loot more sets then I usually do, but a good workout
with strict form I like it
Haha today i also ordered a “Arnold is numero uno” t-shirt, looking forward to get it
Day 3 Thursday
Squat 10x132 10x220 5x308 5x286 12x242 12x220
Legpress 2x12 484
Stiff legged deadlift 3x8 308
Lying legcurls 3x12 85 (a machine so its just a number)
Leg extensions 3x12 180 (just a machine)
Calf raise in smith 4x15 352
Sets : quads 9 hamstrins 6 calves 4
Never squated more then 5x286 before so that was cool.
Havnt trained calves in a while eather. A very intense workout in
about 40 minutes
Similar to you I just recently started training with this split. For several months I was doing something much simpler while rehabilitating a bad shoulder injury, so I haven’t had enough time to see significant results yet except that progress in terms of my exercises is coming very smoothely.
Seeing and feeling a pump in both your chest and your back simultaneously feels great and inspires me to work harder. Same with working both arm muscles together. I like it a lot.
[quote]mr popular wrote:
Similar to you I just recently started training with this split. For several months I was doing something much simpler while rehabilitating a bad shoulder injury, so I haven’t had enough time to see significant results yet except that progress in terms of my exercises is coming very smoothely.
Seeing and feeling a pump in both your chest and your back simultaneously feels great and inspires me to work harder. Same with working both arm muscles together. I like it a lot.
I keep a personal log, but nothing online.[/quote]
Yes I understand, I also log all my workouts, have done it all the time I have trained… But its first now i log on the internet… I found out it would be a good ide to get tips for the workouts and maybe get more progress in my traning.
Tomorow Im going to have a shoulder workout, planning to do 4 sets (pyramide) on barbell press, 2 z 10 arnold press( dumbell press with rotasion) , 3x12 side raise (side lateral) , and just 1x15 with the back of the shoulders. That would be a total of 10 sets and i think that problaby would be enough.
And if anybody wounders why my numbers is so strange, like 374 etc … is this becouse i lift in kilo grams (KG) so have to convert to lb and therefor the numbers my seem strange
Barbell shoulderpress seated : 10x barbell 10x132 10x154 5x176 10x132
Arnold dumbell press : 60,5 dumbells x10 + 8 (last set was heavy)
Seated side lateral 27,5 dumbells x 12x3
Reverse pecdec ( rear delts) 2x15 105 (a machine just a number)
Leg rais 3x40
Rotasion machine 3x20
Total set : shoulders 11 , abs 6
about 30 minutes intens workout
Hadnt tried Barbell press since the summer so that was cool.
Question :
On my chest/back workout i do bench, incline bench, flyes on chest and deadlift , barbell row and chins for the back.
According to the How to Design a Damn Good Programs diagram of the exersice selection. I find bouth chins and barbell rows as the primary exersices for the upper back. The article suggest to use a primaery, a secundary and a auxilary.
According to this i should maybe have changed the chins with lat pulldown. But is this really any big deal? I found bouth deadlift, barbell row and chins as the best back exersices, so is there deal to mess it up ?
Monday :
Been ill sunday and today, only 4-5 hours of sleep tonight becouse of it… i hate it
I should problaby dont have workeout at all, but i wanted to try, it was not a great workout at all…
bench : 10x132 8x198 5x253 8x220 8x198 12x132
deadlift: worm up set 8x264 , should take a 5 reps on 407, but was like 1 rep and it just felt like no no im to tired. So i took the hint and didnt take anymore deadlift… Better luck next week.
barbell row : 3x10 209
chins without help or any weight 12 + 8 + 8
Cable row 4 sett pyramide ( wasnt the plan but better than nothing… )
Bench 10x132 , 8x198, 3x264 , 4x242, 6x220 , 8x198
Barbell row: 3x10 220
Incline bench : 3x8 165
Chins: 3x8
Lat pulldown 3x10 130 (just a machine so just a number)
Flyes: 49,5 dumbells 3x10
Total set: Chest : 10 Back : 9
Did only have spotter on the 264… though I would get out 4-5 reps on that weight today but no… Should have somebody to train with, training without spotting is not cool.
Dropped the deadlift not because I wanted too, but becouse some teenage girls took allmoust all the plates and loaded on the Leg press… Yee leg press sure is heavy when you only move the weights a couple of inches is what they should hear…
Having holiday at home, and here is no gym so have to train
in the basement and only have 264lb here… So have to make some changes to the regular workouts.
