T Nation

Here's My Program LOG!

Day 1: Chest, Shoulders, Triceps

Bench Press 5x5
DB Incline Press 5x5
BB Overhead Presses 5x5
Upright Rows 5x5
Lying Tricep Extensions 5x5

Day2: Legs, Calves, Abs

Squats 5x5
Leg Presses 5x5
Romanian Deadlifts 5x5
Standing Calf Raises 5x5
Hanging Leg Raises 5x 10-15

Day 3:Back, Traps, Biceps

Bent Rows 5x5
Lat Pulldowns 5x5
Barbell Shrugs 5x5
Standing Barbell Curls 5x5

Day 4: Chest Shoulders Triceps

Bench Presses 3x10
Barbell Overhead presses 3x10
Lying Triceps Extensions 3x10

Day 5:Legs Calves Abs
Squats 3x10
Romanian Deadlifts 3x10
Seated Calf Raises 3x10
Crunches 5x 15-20

Day 6 Back Traps Biceps

Bent Rows 3x10
Barbell Shrugs 3x10
Barbell Curls 3x10

Today was Day 3. I took yesterday off to recover a little bit from the beating i took all week. This is what I did!

ay 3:Back, Traps, Biceps

Bent Rows 5x5---------------225lbs
Lat Pulldowns 5x5----------200lbs
Barbell Shrugs 5x5-------275lbs
Standing Barbell Curls 5x5-----90lbs

Biceps have always been the one part I don’t like training because I was never any good at it. It is something I trained once in a blue, but that has changed and I have to make improvements.

Upon completing my workout, I had downed Surge got home and had 5 eggs and whole wheat bread not long after…Will be postng again tomorrow!

Bench Presses 3x10 135lbs
Seated Barbell Overhead presses 4x10 65lbs
Seated French Presses 3x10 75lbs

Nice pump could have done more, but got a nice little burn from this, not use to doing this rep count. I kinda miss doing heavy every time out…All movements were explosive and fast!

good luck making gains on this. If you do I’d be shocked. There’s a lot of volume for no particular reason. Why not do 10x3 instead of 3x10 (aside from skull crushers)? No close-grip bench or dips? Heavy upright rows…say good-bye to your rotator cuff.

By the time you get to overhead press your delts will already be blasted…10 sets of horizontal presses and 5 of vertical, damn. I can see you’re really into the 5x5 thing, but for calves too?

How are you BB rowing 225 5x5, BB curling 90lbs, and benching 135 (are you speed benching?)? Are you cheating back exercises that badly or do you have that much of a muscular imbalance (serious question)?

Do you perform lat pulldowns to the front or to the rear? What do your conventional deadlift and ATG squat numbers look like?

With all these compounds and barely any isolation you’d be better off just committing to a real TBT plan.

Can you buy me some eggs? I’m out.

[quote]Scott aka Rice wrote:
good luck making gains on this. If you do I’d be shocked. There’s a lot of volume for no particular reason. Why not do 10x3 instead of 3x10 (aside from skull crushers)? No close-grip bench or dips? Heavy upright rows…say good-bye to your rotator cuff.

By the time you get to overhead press your delts will already be blasted…10 sets of horizontal presses and 5 of vertical, damn. I can see you’re really into the 5x5 thing, but for calves too?

How are you BB rowing 225 5x5, BB curling 90lbs, and benching 135 (are you speed benching?)? Are you cheating back exercises that badly or do you have that much of a muscular imbalance (serious question)?

Do you perform lat pulldowns to the front or to the rear? What do your conventional deadlift and ATG squat numbers look like?

With all these compounds and barely any isolation you’d be better off just committing to a real TBT plan.

Can you buy me some eggs? I’m out.[/quote]

I am somewhat speed benching, but i was never a fan of the bench press. Back when long ago, when I started lifting I strickly did DB presses and was able to work with 90’s-95’s DB’s…Since than I got back into my flow a few months ago and Im back up to about 80LB DB’s on presses…

As far as My biceps go, that is one area I never really trained…its sad…My triceps are the bulk of my arm…and thats going to change…This is only a 4 week program, befor i go back into my normal lifting methods again. I perform lat pulldowns to the top of my chest using a grip slightly wider than shoulder width and it tears them up, my lats have always been a standout on my body…

Today was a light day…less weight higher reps…

Squats 3x10 -----------135lbs
Romanian Deadlifts 3x10 --------185lbs
Seated Calf Raises 3x15 ----the whole rack

Still felt strong, but dayum this workout program is very taxing on the body not to mention the joints…even at this lighter weight in squats my knees felt a little sore…

It’s only a four week ‘mix it up’ - ‘shock to the system’ whatever you want to call it so stick at it iannotti. By the time you hit upright rows yeah your shoulders will be beat and they are not the best exercise but use strict form with controlled concentric/eccentrics and you’ll be right.

Dumbells are a safer option than a bar and only raise the elbows not the wrists. If your shoulders at any point ‘don’t feel right’ switch to a safer option or drop it all together. Possibly do some rotator cuff activation before each workout to be safe. 2 x 6-8 with good form, not failure. Just to get the blood in them.

I don’t have a problem with the volume. I was even going to recommend one more set of ten on the light day each week of the program to induce progression if the weights don’t go up. Progression is key.

[quote]iannotti wrote:
Day 1: Chest, Shoulders, Triceps

Bench Press 5x5
DB Incline Press 5x5
BB Overhead Presses 5x5
Upright Rows 5x5
Lying Tricep Extensions 5x5

Day2: Legs, Calves, Abs

Squats 5x5
Leg Presses 5x5
Romanian Deadlifts 5x5
Standing Calf Raises 5x5
Hanging Leg Raises 5x 10-15

Day 3:Back, Traps, Biceps

Bent Rows 5x5
Lat Pulldowns 5x5
Barbell Shrugs 5x5
Standing Barbell Curls 5x5

Day 4: Chest Shoulders Triceps

Bench Presses 3x10
Barbell Overhead presses 3x10
Lying Triceps Extensions 3x10

Day 5:Legs Calves Abs
Squats 3x10
Romanian Deadlifts 3x10
Seated Calf Raises 3x10
Crunches 5x 15-20

Day 6 Back Traps Biceps

Bent Rows 3x10
Barbell Shrugs 3x10
Barbell Curls 3x10

Today was Day 3. I took yesterday off to recover a little bit from the beating i took all week. This is what I did!

ay 3:Back, Traps, Biceps

Bent Rows 5x5---------------225lbs
Lat Pulldowns 5x5----------200lbs
Barbell Shrugs 5x5-------275lbs
Standing Barbell Curls 5x5-----90lbs

Biceps have always been the one part I don’t like training because I was never any good at it. It is something I trained once in a blue, but that has changed and I have to make improvements.

Upon completing my workout, I had downed Surge got home and had 5 eggs and whole wheat bread not long after…Will be postng again tomorrow![/quote]

your routine sucks.

[quote]chrisrodx wrote:
iannotti wrote:
Day 1: Chest, Shoulders, Triceps

Bench Press 5x5
DB Incline Press 5x5
BB Overhead Presses 5x5
Upright Rows 5x5
Lying Tricep Extensions 5x5

Day2: Legs, Calves, Abs

Squats 5x5
Leg Presses 5x5
Romanian Deadlifts 5x5
Standing Calf Raises 5x5
Hanging Leg Raises 5x 10-15

Day 3:Back, Traps, Biceps

Bent Rows 5x5
Lat Pulldowns 5x5
Barbell Shrugs 5x5
Standing Barbell Curls 5x5

Day 4: Chest Shoulders Triceps

Bench Presses 3x10
Barbell Overhead presses 3x10
Lying Triceps Extensions 3x10

Day 5:Legs Calves Abs
Squats 3x10
Romanian Deadlifts 3x10
Seated Calf Raises 3x10
Crunches 5x 15-20

Day 6 Back Traps Biceps

Bent Rows 3x10
Barbell Shrugs 3x10
Barbell Curls 3x10

Today was Day 3. I took yesterday off to recover a little bit from the beating i took all week. This is what I did!

ay 3:Back, Traps, Biceps

Bent Rows 5x5---------------225lbs
Lat Pulldowns 5x5----------200lbs
Barbell Shrugs 5x5-------275lbs
Standing Barbell Curls 5x5-----90lbs

Biceps have always been the one part I don’t like training because I was never any good at it. It is something I trained once in a blue, but that has changed and I have to make improvements.

Upon completing my workout, I had downed Surge got home and had 5 eggs and whole wheat bread not long after…Will be postng again tomorrow!

your routine sucks.
[/quote]

motivate me :slight_smile:

Had to take the day off. I havent felt right in the past 2 days, so when I arrived at the gym I had my BP checked. It was 138/84 and was told I shouldnt work out…Could it be the 10 lbs of weight I gained in the last 13days? Could it be corti levels higher in body from overtraining? Who knows, I know I stopped smoking today…Should be locked and cocked tomorrow!

[quote]Scott aka Rice wrote:
good luck making gains on this. If you do I’d be shocked. There’s a lot of volume for no particular reason. Why not do 10x3 instead of 3x10 (aside from skull crushers)? No close-grip bench or dips? Heavy upright rows…say good-bye to your rotator cuff.

By the time you get to overhead press your delts will already be blasted…10 sets of horizontal presses and 5 of vertical, damn. I can see you’re really into the 5x5 thing, but for calves too?

How are you BB rowing 225 5x5, BB curling 90lbs, and benching 135 (are you speed benching?)? Are you cheating back exercises that badly or do you have that much of a muscular imbalance (serious question)?

Do you perform lat pulldowns to the front or to the rear? What do your conventional deadlift and ATG squat numbers look like?

With all these compounds and barely any isolation you’d be better off just committing to a real TBT plan.

Can you buy me some eggs? I’m out.[/quote]

Good post Scott.

Opener,

I really consider myself an idiot, and I see opportunity for improvement in your program.

You have been at this program 5 days and your body is telling you it is not right.

Listen to your body. Choose a program from this site that fits your level.

Several people have flat out told you this program you listed sucks.

I scrapped my workout plan because it was taxing as a mofo on the joints. Way too many compound movements and vertical lifts. Upper body felt blasted…So I decided to go back to a more familar style of training…Did chest only today since Im still recovering from the beating my joints took on that last program.

Weight up to 216, +14lbs in the last 2 weeks. Is this safe? Im thinking of cutting it down to 10MG a day, Im putting on weight way to fast…

DB Presses
60lbs 1x12
75lbs 1x10
80lbs 1x8
85lbs 2x5

Incline bench

135lbs 2x12 after each set, supersets with 55lbs DB’s to failure…

Cable Crossovers

50lbs 1x12
60lbs 1x10
70lbs 1x6

Felt really strong today, really good, although i did get light headed here an there and just had to walk it off.

Sides: Still sweating like a mofo at night, BP is up…Yesterday is was 138/84 today is measure 140/80…Started celery seed yesterday and will also add in Hawthorn berry extract today as well…