T Nation

First Week Using CT's Complex Routine

I decided to keep a training log in an effort to self motivate and track my workout progress. This is a new routing for me as I feel change is good and helps promote growth, strength, and endurance. Hopefully I can take some progress pics but not pushing it unless someone else is interested in what changes it brings. Since I’m new here, these are my stats as of right now.

6’2
170 lbs on average
30 waist
5 percent BF using an Omron handheld tester. (I know it’s not super accurate but I use it mostly to track and average).

And now for the routine. (All weights include weight of Barbells, EZ-Curl bars, etc) I will be modifying the routine to suit the equipment at my gym and anything else that may effect my workout.

Top Half Squats:
225 15 Warmup ; 405 5 ; 405 5 ; 455 5

Front squats:
135 12 ; 135 10 ; 135 10 ; 135 10

Jump Squat with bar:
95 15 (way too light) ; 135 8 ; 185 8 ; 185 8

Squats:
185 12 ; 225 8 ; 225 8 ; 245 8

Hamstrings using overhead cable machine: (weight listed is how much weight offsets body weight)
50 12 ; 40 10 ; 40 10 ; 40 10

Broad Jumps:
10 jumps each set for 3 sets

Wide grip pull ups:
Body weight only

3 sets of 10 reps

Plain ol’ crunches: I did these in between sets of Broad Jumps to help regulate my breathing and heart rate.

3 sets of 20 reps

Day two of Star Complex program. At this I realize I have not had enough time to get all the exercises done and that I have not been following the program as it is laid out. As such, I’m just going to use this week to get my weights down so I have a solid starting point and to get down all the exercises laid out in the routine and alternate exercise if I can’t do exercises in the routine (e.g. no prowler at my gym).

Top Half Overhead Press:
95 12 ; 135 5 185 0 ; 155(unsteady and uneven) 3 ; 135 5

Standing Military Press:
95 6 ; 95 5 ; 115 3 ; 135 0 115 5

Standing Dumbbell Press:
25 15 ; 20 18 ; 20 15 20 18

Push Press:
95 8 ; 95 5 ; 115 5 ; 135 0 ; 115 4

Power Snatch from Hang:
95 8 ; 95 5 ; 115 5 ; 115 5

Vertical Jumps:
15 15 15 15

Medicine Ball Overhead Throw: (9-10 lb ball)
15 15 12 10

The biggest thing I realized today is that my overhead presses need some hardcore work. I don’t find this as a negative but see it as a challenge to improve.

Since I’m sitting at work bored cause none of my customers showed for their work I just thought I’d throw out that I love peanut butter! I can keep it on my toolbox and snack on it throughout the day.

Not familiar with CT’s program you’re following, but since you do “top half” squats, do you also do “bottom half” or “full” squats ever?

I do full squats and front squats almost every leg workout. I’ll sub leg presses if my back is weak that day or just to change it up sometimes too. I have not done bottom half squats, but may incorporate them on an off day and also to try something new.

Watched your reverse band squats vids. Awesome work! I may have to invest in some bands myself.

Let’s get superhuman bro

Imma tryin! I have found T-Nation to be an excellent resource for those who want to push it to the next level. I get people asking me all the time what my workout routine or dieting habits are and it just motivates me to work harder.

Plus chicks dig guys that aint freakin sissies! Nothin like havin the strength to pick a girl up with ease and carrying her off to the bedroom. Let’s em know yer an Alpha Male!

Ok just checking! Bands are the shit man, get some!

Where you at in AZ?

Im in Tucson. Saw you were in AZ too. Whereabouts?

What is you working weight for squats without the bands? How much do they add to your working weight?

[quote]ClutchKick wrote:
Im in Tucson. Saw you were in AZ too. Whereabouts?

What is you working weight for squats without the bands? How much do they add to your working weight?[/quote]
I’m up in Gilbert. My raw squat max is 290 (and rising!) so they add a lot to it, enabling you to feel much heavier weights on your back. reverse band deads, the bands I have give me about 60-75#s more than I think i could break from the floor on my own. Same for benching.

LOL ink you so passive aggressive

interested to see how this works for you

Thanks for the feedback Ink. Tomorrow starts a new day and more progress.

Well today I’m taking as a rest day. I needed to get some things done before and after work so I figure I’ll get my rest and come back tomorrow ready to bring the pain.

Back at it again. All I can say is gettin up at 5:30 to get my workout in is tough, I’m not a morning person.

Top Half Dead Lift
225 15 ; 405 5 ; 455 3 ; 455 3

Dead Lifts
185 10 ; 315 4 ; 335 4 ; 345 3 ; 345 4 (Had to use wrist wraps at 345)

Power Snatch from Hang
95 10 ; 115 5 ; 125 5 ; 125 5

Jump Squats
125 10 ; 135 5 ; 155 5 ; 175 5 ; 175 5

Broad Jumps
8 jumps each set for 3 sets (I was across the room in 4 this time so couldn’t do 5)

Decline Crunches with weight behind head
10lb 15 ; 10 15 ; 15 15 ;15 15

Side Crunches on floor
25x3

Was not able to focus today so I felt my intensity level was off. Tomorrow I’ll go at it even harder

And so it begins once again

Bench press warmup 135 12

Top Half Bench
185 5 ; 205 3 ; 205 5 ; 205 5

Bench Press
185 3x4

Dumbell press (20 seconds many as I can)
50 18 18 15 20

Medicine Ball Chest Throw Had to quit early as a bunch of old ladies piled into the room to do yoga and crap
10lb throw 12 times and chase it down x2

Plyo Pushups
10 10 8 8

Seated Calf Raises
90 15 ; 180 7 ; 180 6 ; 180 5

Captain’s Chairs Knee Raises with Dumbbell between legs
25lb x12 x3

Took Saturday off. Went to a concert here in town called KFMA Day. Bunch of bands, crazy people, and Flogging Molly was awesome!

Sunday 5/8/2011
Bi’s and Tri’s

EZ Bar Curls (only plate weights listed, bar weight not included)
50 12 ; 70 8 ; 80 6 ; 90 6

Skull Crushers (only plate weights listed, bar weight not included)
50 12 ; 70 8 ; 80 7 ; 85 3x2

Hammer Curls
35 12 ; 45 6x3 (All the 40lb were taken)

Dumbbell Kickback
40 12 ; 55 8 ; 60 6x2

Next two exercises were just to the point of slowing down and losing consistency, wanted to watch a clock and get as many reps in as possible for 20 seconds but one wasn’t in sight.

Straight Bar Cable Curls
80 22 ; 80 18 ; 80 18 ; 80 15

Straight Bar Cable Pressdowns
80 23 ; 80 20 ; 80 21 ; 80 18

Biceps Row on Incline Bench
30 12; 50 8x3

Seated Tricep Press
50 12 ; 65 8x3

Side Crunches 20x3 ; Hanging Knee Raises 15x2 ; Hanging Leg Raise (straight legged) 10x2

It’s Monday so that means leg day! I actually look forward to them if you can believe it. With that said, here’s the progress report.

Squats (warm up)
135 12

Top Half Squats
405 5 ; 455 5 ; 475 5 ; 495 5

Front Squats
135 5 ; 155 5 ; 165 5 ; 175 5

Jump squats
135 1x4

Squats
275 5x4

Russian Leg Curls using Lat Pull Down Machine (weight listed is assisted weight)
50 10 ; 40 10x3

Tuesday 5-10-2011 workout

Had to work out of my normal routine cause I went after work and almost all the equipment I wanted to use was occupied.

Dead Lifts
185 12 ; 315 6 ; 335 4 ; 355 4

Top Half Dead Lifts
405 4 ; 455 3x2 ; 475 3

Hang n Clean
95 10 ; 115 5x2 ; 125 3

Dumbbell Jump Squats
30 12 ; 40 8 ; 50 8x2

Short work out today and no energy. I can tell I didn’t eat enough the night before and at work.

Wednesday workout. 5-11-2011

Bench Press (Warm up set) 135 12

Top Half Bench Press
185 5 ; 205 5 ; 215 5x3

Bench Press
185 5 ; 185 4x3

Plyo Pushups
10x2 8x2

10lb Medicine Ball Chest Throw
10x4

Dumbbell Flys
30 15x4

Captain Chairs (25lb between knees)
15x4

Wood Chops Hi2Lo
30lb 20 ;40lb 20x3

Felt like a pretty good workout Wednesday. Thursday is rest day.