High Frequency

12.24.11 PM Workout

Squat:
Warm up
3315
3
315
3315
3
315
3315
3
405 (box squat)
3405 (box squat)
3
405 (box Squat)

Dead Lift:
Warm up (back tense already)
3315
2
365
1365
1
405

Bench Press:
Warm up
3275
3
315
3315
3
315
3*315

12.26.11 PM Workout

Bench Press:
Warm Up
5315
3
315
3315
3
315
3315
1
365
1*365

Weighted Pull Ups:
3250 (bw+45)
3
250
3250
3
250
3*250

Shrugs:
6315
5
365
5365
5
365
5*365

Hip Sled:
warm up
5495
5
495
5495
5
495
5*495

12.28.11 AM Workout

Crunches:
25bw
25
bw
25*bw

Rope Crunches:
15100
15
100
15*100

Hypers:
12bw
12
bw
12*bw

Calf Raises:
15250
15
250
15250
15
250
15*250

Forearm Curls:
2545
25
45
25*45

Forearm Extensions:
1220
12
20
12*20

Straight Arm Pull Downs:
1275
12
75
12*75

Lat Pull Downs:
12150
12
150
12*150

12.28.11 PM Workout

Squat:
warm up
3335
3
335
3335
3
335
3*355

Rack Pulls:
warm up
3405
3
405
1425
1
425
1435
5
315

Strict Shoulder Press:
warm up
5185
5
185
5185
5
185
5*185

12.30.11 AM Workout

Crunches:
25bw
25
bw
25*bw

Rope Crunches:
15105
15
105
15*105

Hypers:
12bw
12
bw
12*bw

Seated Calf Raises:
15135
15
135
15135
15
135
15*135

Rotator Cuff Abduction:
1220
12
20
1220
12
20

Wrist Curls:
2545
25
45
25*45

Wrist Extension:
1220
12
20
12*20

I weighed in at 208# this morning.

[photo]35538[/photo]

[photo]35539[/photo]

12.31.11 PM Workout

Bench Press:
warm up
3315
3
315
3315
3
365
3*315

Jump Squat:
warm up
5225
5
225
5225
5
225
5*225

Rack Pulls:
warm up
5315
5
315
5315
5
315
5*315

Pulls Ups:
8bw
6
bw
6bw
4
bw
4*bw

1.2.11 PM Workout

Strict Shoulder Press:
5185
5
185
5185
5
185
5*185

Zercher Squat:
5225
5
225
5225
5
225
5*225

Barbell Shrugs:
5315
5
315
5315
5
315
5*315

1.4.11 AM Workout

Crunches:
25bw
25
bw
25*bw

Rope Crunches:
15110
15
110
15*110

Hypers:
12bw
12
bw
12*bw

Seated Calf Raises:
15135
15
135
15135
15
135
15*135

Rotator Cuff Abduction:
1215
12
15
12*15

Rev Cable Flies:
1220
12
20
1220
12
20

Wrist Curls:

Wrist Ext.:

1.4.11 PM Workout

Squat:
warm up
3315
3
335
3335
3
355
3355
3
335

Box Squat:
1405
1
405
1*405

Bench:
3315
3
315
3335
3
315
3*315

Close Grip Pull Ups:
5bw
5
bw
5bw
5
bw
5bw
5
bw (Right arm started to act up around the elbow, felt sore deep in the arm)

any problems with recovery?

[quote]fr0IVIan wrote:
any problems with recovery?[/quote]
Hmmmm…

I would say that so far I like doing two sessions a day, three days a week. I had originally intended to add a couple more high intensity PM workouts but can’t seem to make up my mind how to do it.

The reason I can’t decide is based on recovery, right now I seem to be fully recovered and ready to kick ass in the gym with 48 hours rest using the Mon, Wed, Sat routine. If I tried to do the high intensity stuff 5 days per week I don’t think it would go well.

One Idea I have had is to toy around with cleans and explosive work on Tues and Thr.

I have noticed it takes longer for my chest/shoulders to recover than my legs. The solution to this has been hitting chest then shoulders the next session. I am trying to stay within 40 pounds of my maxes for sets of 3 and 20 pounds for singles. I can tell I am not fully recovered if I can’t push my bench up that high.

1.6.11 AM Workout

Dips:
15bw
15
bw
15*bw

Lat Pull Downs:
12150
12
150
12*150

Hypers:
15bw
15
bw
15*bw

Hip Sled Calf Raises:
15250
15
250
15250
15
250
15*250

Crunches:
25bw
25
bw
25*bw

Rope Crunches:
15110
15
110
15*110

Wrist Curls:
2545
25
45
25*45

Wrist Ext.:
1220
12
20
12*20

Rotator Cuff Abduction:
1215
12
15
12*15

yea that’s not a bad idea, low volume explosive work is usually easier to recover from, or maybe you could hit a smaller muscle like calves and such, or arms after your shoulder day. or maybe conditioning work.

1.6.11 PM Workout

OHP:
warm up
5185
5
185
5185
3
205
3205
1
225
1225
1
225
1245
1
245

Dead Lifts:
warm ups
5315
5
315
5315
5
315
5*315

HS Low Row:
5315
5
315
5315
5
315
5*315

HS Shrugs: (Shrugs super-seted with Low Rows)
6315
5
225
5225
5
225
5225
5
225

1.9.11 AM Workout

Crunches:
25bw
25
bw
25*bw

Rope Crunches:
15110
15
110
15*110

Hypers:
12bw
12
bw
12*bw

Seated Calf Raises:
15135
15
135
15135
15
135
15*135

Reverse Cable Flies:
1515
15
15
15*15

Wide Grip Lat Pull Downs:
15150
15
150
15*150

Wrist Curls:
2545
25
45
25*45

Wrist Ext.:
1220
12
20
12*20

1.9.11 PM Workout

Squats:
warm ups
3365
3
365
3365
3
365
3365
1
385

Box Squat:
3405
3
405
3*405

Rack Pulls:
warm ups
3365
3
365
3365
3
365
3*365

Behind the Neck Shoulder Press:
long warm up
895
8
95
895
8
95
8*95

1.11.11 AM Workout

Crunches:
25bw
25
bw
25*bw

Rope Crunches:
15115
15
115
15*115

Hypers:
15bw
15
bw
15*bw

Hip Sled Calf Raise:
12250
12
250
12250
12
250
12*250

Cable Rotator Cuff Abductor:
1515
15
15
15*15

Face Pulls:
1270
12
70
12*70

Wrist Curls:
2545
25
45
25*45

Wrist Ext.:
1220
12
20
12*20

1.11.11 PM Workout
(still a little sore in the legs)

Pull Ups:
10 6 6 6 6 6 5 5 (50 total)

Hip Sled:
Long Warm Up
6495
6
495
6495
6
495
6*495

Bench Press:
warm up
3315
3
315
3315
3
315
3335
1
355
1*365

Low Row:
warm up
5315
5
315
5315
5
315
5*315

1.13.11 AM Workout
(No AM workout today due to work. Did AM workout in the PM and threw in some extra arms.)

Dips:
15bw
15
bw
15*bw

Decline Close Grip Bench:
5225
5
225
5225
3
225
3*225

Cable Reverse-Grip Ext.:
1250
12
50
12*50

Seated Hammer Curls:
1240
12
40
12*40

Crunches:
25bw
25
bw
25*bw

Forearm Curls:
2545
25
45
25*45

Forearm Ext.:
1220
12
20
12*20

No calf work - Planter fasciitis acting up.