T Nation

How Do I Create A Log?

Jk, I know how to make a log.

I decided to make a log here because I’m gonna try something new. Also, I’ve been using livejournal and I don’t know how that site is still alive so I wanted to move somewhere else.

History:
Done Powerlifting since I started lifting - Westside/Conjugate Method, never competed. Had some guidance in the beginning (lifted at Iron Island Gym when it was still good) but have been lifting pretty much solo for a years.

PR Stats, hit at 275lb bw:
Squat - 485 lb
Bench - 365 lb
DL - 600 lb

Currently at high 250’s, bf >20%

Goals:
Spend 3-6 months getting relatively lean. Also, work on weak points (hypertrophy-wise).

I want to switch it up and work on hypertrophy so I’m gonna do a BB routine. I’ve never done a BB program, which is another reason i wanted to post this here.

youtube channel: named as critietaeta. can’t link or this piece of shit comes up as a white box
old livejournal: critietaeta.livejournal.com/

Since i don’t really know how to make a BB routine i stole the following:
http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/do_this_routine_instead_of_that_dumb_one?id=4404649&pageNo=6

[quote]kingbeef323 wrote:
1 set to failure for each exercise except where otherwise noted.

Monday - Chest/Upper Back/Abs

Low Incline Dumbbell - 4 x 8
Seated wide grip chest supported Rows - 4 x 8

Incline barbell - 4 x 8
Seated wide neutral grip rows - 4 x 8

Flat hammerstrength press - 4 x 8
Hammerstrength High rows - 4 x 8

Rope Crunches - 4 x 12
Weighted leg raises - 4 x 15
Decline sit ups - 4 sets to failure

Tuesday - Hams/Calves

Seated Leg curls - 4 x 8
Lying Leg curls - 4 x 8
RDL’s - 4 x 8

Seated Calf Raises - 4 x 10
Leg press calf raises - 4 x 10

Wednesday - Arms

Seated hammer curls - 4 x 8
Decline CGBP - 4 x 8

Machine preacher curls - 4 x 10
Rope Pushdowns - 4 x 10

Incline curls - 4 x 10
Cordova extensions - 4 x 10

French Press - 5 x 30, 20, 15, 12, 8-10 (harsh on elbows)

Fat grip curls - 7 x 10 (30 sec rest)

Thursday - Quads

Leg Extensions - 6 x 15
Squats - 4 x 8
Hack Squats - 4 x 8
Leg Press - 4 x 10, 1 x 15-20

Friday - Shoulders/Lats/Calves

Seated Barbell Press - 4 x 8
Pull Ups - 50

Cable laterals - 4 x 10
Close neutral grip pulldowns - 3 x 8

Machine laterals - 4 x 10, 1 x 10-15
Seated close neutral grip rows - 3 x 8

Shrugs - 5 x 10
Donkey calf raises - 4 x 10
Standing calf raises - 4 x 10

Sat/Sun - off
[/quote]

I’ll prob move Friday workout to Sat.

Sooo here goes. Some of these exercises (machines) I haven’t ever done so the first week will be like a testing week.

Ham/Calves

Seated Leg Curl:
60x10
80x8
100x2x8

Lying Leg Curl:
80x8
100x8
120x8
140x8

RDL w/ straps:
135x8
225x8
275x8
325x2x8

Seated Calf Raise:
90x10
135x2x10
160x10

Leg Press Calf Raise:
400x10
600x2x10
690x10

In terms of hypertrophy, I’m going to be focusing on calves, biceps, quads, lateral delts. I’ve neglected these in my past PL setup.

60 mins

Arms - Grouped exercises were supersets

Seated Hammer Curls:
25sx10
30sx10
35sx10
40sx8
Decline CGBP: i’ve literally never done decline bench so this was weird
135x10
155x10
175x10
195x8

Machine Preacher Curl:
60x10
80x10
100x8
100x6
Rope Pushdowns:
80x10
100x10
110x10
120x8

Incline Curls
15sx10
20sx10
25sx2x10
Cordova Exts:
30x3x10

Lying Tricep Ext.:
40x30
50x20
60x15,12,10

Cable Curls:
90,80,60,50,40,40,40x10

Got insane tricep pumps but felt good.

60 mins

Quads

Leg Extensions (6x15):
70,90,100,110,120,125

Squats, high bar narrow (4x8):
135,185,205,225

Hack Squats 4x8:
135,185,225,225

Leg Press 4x10, 1x20
200,290,400,400,200

hardest workout yet even though there was only 4 exercises

50 mins

Shoulder/Lats/Calves
Got late to the gym so had to rush this

Seated BB Press 4x8:
95/115/135(6)/115
couldn’t warm up properly so didn’t really go heavy

Pullups 50:
5/5/5/4/5/4
cut it to save time

Cable Laterals 4x10:
15/15/20/20
Close Grip Neutral Pulldowns 3x8:
115/145/160

Machine Laterals 4x10, 1x10-15:
4/7/9/9
7
Seated Close Neutral Grip Rows 3x8:
150/160/175

Shrugs 5x10:
185/235/285

Donkey Calf Raises 4x10:
don’t have this at my gym so i’ll have to choose something else

Standing Calf Raises 4x10:
235/275/315/315/315

35 mins

Chest/Upper Back/Abs

  1. Low Incline DB Bench: 4x8
    45/55/60/65

  2. Wide Grip Chest Sup Rows 4x8
    90/115/135/145(7)

will superset the above two next time

  1. Incline BB 4x8
    135/155/175/195

  2. Seated Wide Neutral Grip Rows 4x8:
    145/160/175(7)/160, gonna go lighter next week

  3. Flat HS Press 4x8
    135/185/235/275(5)

  4. High Cable Rows (no HS high row machine) 4x8
    90/100/110/120/130

  5. Rope Crunches 4x12
    85/120(15)/150(15)/150(15)

  6. Hanging Leg/Knee Raises 4x15
    10/15(8)/15(8)/15(5)

  7. Decline Situps 4xFailure (2nd peg)
    17/13/11/10

75 mins

Sooo 1 full week done so far. In general, the workouts felt good and seems just what i need. Doing PL workouts 4x a week left me achy and dead all the time. This routine has me feeling good all week round, albeit really sore.

So far, my hams and calves have been sore as fuck. The quads day was definitely the hardest so far.

Hams/Calves

  1. Seated Leg Curls 4x10
    8/10/11/12

  2. Lying Leg Curls 4x8
    100/120/140/160

  3. RDL 4x8 w/ straps
    225/275/315/345

  4. Seated Calf Raise 4x10
    100/125/150/175

  5. Leg Press Calf Raises 4x10
    400/600/690/780

  6. Band Toe Lifts 5x15

70 mins

Backlogged like whoaaaaaaaaaa

11/21 Arms

  1. Seated Hammer Curls- 4x10
    25s/30s/35s/40s

  2. Decline CGBP - 4x10
    135/155/175/195/215

2.Machine Preacher Curls - 4x10
70/90/100/110(6)
I don’t really feel these so might switch with EZ Curl Preachers

  1. Rope Pushdowns - 4x10
    90/110/120/125(6)

  2. Incline Curls - 4x10
    20s/25s/30s(7)/25

  3. Cordova Exts - 4x10
    35/45(9)/45(9)/45

  4. French Press - 5x30,20,15,12,10
    40/50/60/60/50

  5. Cable Curls - 7x10 w/ 30s rest
    90/90/80/70/50/50/50

11/26 Chest/Upper Back/Abs

  1. Low Incline DB Press - 4x8
    50s/55s/65s/70s

  2. Wide Grip Chest Sup. Rows - 4x8
    90/115/140/150

  3. Incline BB - 4x8
    145/165/185/205(6)

  4. Seated Wide Neutral Grip Rows - 4x8
    145/160/175/185

  5. Flat HS Press - 4x8
    135/185/235/255

  6. High Cable Rows - 4x10
    100/110/120/130

  7. Band Crunches - 4x12 got rid of rope curls cuz they suck
    Avg Bandx4

  8. Hanging Leg Raises - 4x15
    10/5/5/5

  9. Decline Situps - 4xF
    2nd: 15/11/10/9

75 mins

11/27 Hams/Calves

1 Seated Leg Curl - 4x10 (5)
9/11/12/13

2 Lying Leg Curl - 4x8
110/130/150/170(6)

3 RDL 4x8
225/295/335/365

4 Seated Calf Raises - 4x10
110/135/160/175(8)

4 Back Raises - 4x15
bw
concentrating on lower back. holy pump. i could barely walk

5 Leg Press Calf Raise - 4x10
420/620/710/710

5 Band Toe Lifts - 5x15
Light Band

11/28 Arms

1 Seated Hammer Curls - 4x10
25/30/40/45(6)

1 Decline CGBP - 4x10
165/185/205/225

2 Machine Preacher Curls - 4x10
70/90/100/110(8)

2 Rope Pushdowns - 4x10
95/110/120/125(9)

3 Incline Curls - 4x10
20/25/30(8)/30(7)

3 Cordova Ext. - 4x10
30/35/40/45

4 French Press - 5x30,20,15,12,10
40/50/60/60/60

5 Cable Curls - 7x10 w/ 30s rest
90/90/90/70/60/60/60

75 mins

11/29 Quads

Leg Extension - 6x15
80/90/100/110/120/130(12)

Squats (using high bar, narrow stance, not locking out completely) - 4x8
155/185/205/225

Hack Squats (med. stance, deep) - 4x8
135/185/225/245

Leg Press (narrow stance, not deep) - 4x10,1x20
200/290/400/450/250

55mins

the burnnnnnnnnnnnnnnnnnn

11/30 Shoulders/Lats/Calves

Seated BB Press - 4x8 warmup up weird so these hurt
95/115/135/115

Pullups, 6sets max reps
7/6/5/5/4/4 = 31 total

Cable Laterals - 4x10
10/20/30/30

Close Grip Neutral Pulldowns - 3x8
120/150/170

Machine Lateral - 4x10, 1x15
7/8/9/10/8

Seated Close Neutral Grip Rows - 3x8
155/170/185

Shrugs - 5x10
135/185/235/285

Standing Calf Raises - 4x10
235/275/335