sup just keeping a training log to check progress. Here is my training philosophy/program:
Bench Press,Chest-Supported Row
Decline BP, Chin UPs
Incline BP, Two-Arm Long Bar Row
Dumbell Press, Behind Neck Lat Pulldown
Cable Flys, 1 arm rows
Skullcrushers, Preacher Curls
Close Grip Board Press,Concen. Curl
Rope Pressdown, Close-Grip Chins
One-legged press, Front Raises
SLDL, Side Raises
Calve Raises, Bent-over raises
Basically this is how i keep track of things. One set per exercise, to failure. Exercises are paired as supersets. For two weeks i try to keep my rep range between 4 and 10 reps, then for two weeks my range is in the 12-18 rep range.
If i reach the upper limit of reps, i will raise the weight by ten or fifteen pounds to get to the bottom rep range. I do this for about four weeks, then back off for about a week without work, then restart it. I know, I know about the CNS and all that but the volume is very low and I have never had problems where i have come even close to overreaching.
Im a teenager, eat well, and sleep well(well weekends don’t count cuz…well you know.) so i figure i can recover very well. If I notice problems i will take note of them and change my program.
Day 1 1/31/07
Chest and Back
Bench Press (135 pounds,11 reps)(+15pd)
Chest Supported Rows (90 pds,7r)
Decline BP (135 pd,11r)(+15pd)
Chin UPs (bdywght, 9r)
Incline BP (115 pd,6r)
(felt weird, never really used incline bench press so had to adjust to angle)
Bent Over Two-arm Long Bar Row
(90pds,15 reps)(+25 pds)
the above link is for the barbell row is used.
Dumbell Press(45’s, 11r)(+10 pds)
Behind Neck Pulldown(120, 8r)
Cable Flys (40 pds, 7r)
One Arm Db Rows (50’s,15r)(+ 15 pds)
Notes: NIce first day. I broke a good sweat and actually felt nauseated by the BOOALB row superset. Rest periods aren’t long, just as long for me and my partner to do our sets, rack the weights, and get to the next exercise.
Day 2 2/2/07
Notes: Long Story short: couldn’t get to the gym so i worked out at home on very limited equipment.
Barbell Curls (60 pds,11 reps)(+15 pds)
Decline Skull crusher (60p, 12 r)(+15 pd)
Close Grip BB Curls (60pd,11r)(+15 pds)
Decline Close Grip SkullCrsh (60p,10r)(+15 pds)
Palm Down BB curls (40pds,13r)(+20 pds)
Close Grip Pushups (bdwght, 30r)
Homemade PReacher Curls One Hand (25p,11r)(+10pd)
Note: used an incline bench, put my chest against the front, hung my arm over, and curled.
Behind Neck Tri Ext BB(60pd,8r)