T Nation

My Workout Log

Hi Guys,

My names Dwain and I’m from Adelaide, Australia, and Im currently 24 yrs old and 12%B.F at 82.6 kgs, I’m 175 cms tall.

I’m going to be posting my workouts and progressions, I’m currently trying to increase my body weight naturally to 190lbs(86kgs. I’ve been training for 5 yrs and some of my strongest lifts have been in the Bench 140kgs, Squats 130kgs x 20reps, and deadlifts 140kgs x 15, and chin Ups 17.5kgs x 5reps.

My current programme I’m following is a high Volume programme, the same as John Berardi’s Creation of T-MAN. 4 Days per week, 28sets per workout and 1 metabolic Day at the end of the week which is 24 sets.

If any one’s interested in my progress or wants any advice I’m glad to answer it, I’m a registered Certificate IV Strength coach and have a degree in Business. I’m Currently training 40 people per week from high level athlete’s to everyday joe’s who want to look great naked.

Here is my workout’s this week:

Bulk up programme Week 2
Goal 190lbs

7th of June 2004: 4th week of current programme
Day One: Chest, Back, Calves

(a) Barbell Bench Press: 4 x 8-12

100kgs x 8
95kgs x 10
95 x 9
95 x 8

(b)Chin Ups 4 x 8-12

bw x 12
5kgs x 10
5kgs x 11
5kgs x 8

©Incline Dumbbell Press 4 x 8-12

70lbs x 12
70lbs x 10
70lbs x 9
70lbs 7

(d) Seated Straight Bar Cable Rows

140lbs x 12
140lbs x 12
140lbs x 9
140lbs x 8

(e)Pec Deck: 4x8-12

110lbs x 12
120lbs x 9
120lbs x 8
120lbs x 6

(f) Dumbbell Shrugs: 4x8-12

80lbs x 12
80lbs x 10
80lbs x 9
80lbs x 9

(g) Seated Calf Raises: 4x8-12

52kgs x 12
85kgs x 12
82kgs x 10
82kgs x 8

Notes: Bench Press was weak, change to flat Db presses, Stop Pec deck machine

Last week?s bodyweight: 82.2kgs/ 180.84lbs
This weeks stats:
Body weight: 82.6 kgs/ 181.72lbs
Body weight goal: 190lbs
Body Fat Percentage: 11%
Lean Body Mass/ Fat mass Ratio:161.73 lbs/19.99lbs

Day two: Biceps, Triceps,

9th June 2004

(a) V ? Bar Dips: 4 x 8-12

10kg x 11
10kg x 12
10kg x 9
10kg x 8

(b)Seated Scott barbell Curls: 4 x 8 -12

72lbs x 10
72lbs x 9
72lbs x 8
72lbs x 5

©Db Decline triceps Extensions:4x8-12

35lbs x 12
35lbs x 8
30lbs x 10
30lbs x 12

(d) Mid-Line Hammer Curls - 4x8-12

35lbs x 12
35lbs x 8
35lbs x 8
30lbs x 12

(e) triceps Pushdowns: 4x8-12

140lbs x 11
140lbs x 9
120lbs x 11
120lbs x 10

(f) Reverse Barbell Curls: 4x8-12

40lbs x 12
40lbs x 12
40lbs x 11
40lbs x 10

(g) Spider Curls: 4x8-12

50lbs x 10
50lbs x 9

Notes: Didn’t do last 2 sets of spider curls because of time. Legs is on Thursday.

Day Three: Quads, Hamstrings, Calves

8th June 2004

(a) Barbell Squats: 4 x 8-12

82kg x 12
92kg x 12
102kg x 10
112kg x 8

(b) Lying Leg Curls: 4 x 8 -12

100lbs x 10
100lbs x 10
100lbs x 9
100lbs x 9

© Db lunges: 4x8-12

40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

(d) Barbell Romanian deadlifts:4x8-12

110lbs x 12
110lbs x 12
110lbs x 12
110lbs x 12

(e) Leg Extensions: 4x8-12

140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 10

(f) Leg Press Calf Raises: 4x8-12

160kgs x 12
160kgs x 12
160kgs x 10
160kgs x 9

(g) Body weight Calf Raises: 2 x 20 - 100 (30sec rest between sets)

Bw x 50
Bw x 32

(h) Low Cable Pull INS (tibialis)2x8-12

40 x 12
40 x 12

Notes: Great workout legs are really sore, Romanian Deadlifts are light because of sore lower back and previous injury.

Day Four: Shoulders and Metabolic day

Nautilus Lateral Raises: 4 x 8-12

100 x 12
100 x 12
110 x 10
110 x 8

Pull Ups: 2 x 8-12

bw x 14
bw x 12

Barbell Squats: 2 x 8-12

87.5 kgs x 12
87.5kgs x 12

Db Shoulder Press: 4 x 8-12

60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Db Calf Raises: 2 x 8-12

45 x 12
45 x 12

Db Scott Curls: 2 x 8-12

35lbs x 12
35lbs x 12

Lying ‘ScareCrows’ on incline bench:
4 x 8-12

15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

Body weight Dips: 2 x 8 -25

Bw x 22
Bw x 20

Lifestyle Ab machine Crunches: 2 x 8-12

42kgs x 12
42kgs x 12

Notes: I didn’t really push myself that hard today, because i was tired from a police interview i had that went for 3 hrs. That complete’s 4 weeks of high Volume training my next cycle is going to be the same format but with different bodyparts on different days. I will also post a picture next week during one of my workouts.

My next split is going to be

Day One: Chest + Biceps + Forearms +
20 minutes cardio

Day Two: Hamstrings + Quads + Calves
20 minutes cardio

Day Off

Day Three: Back + Shoulders + Calves
20 minutes cardio

Day Four: : Triceps + Metabolic Day + 20 minutes cardio

13th of June 2004: 1st week of Current programme

Day One: Chest, Biceps, Forearms

(1) 30 degree Incline Barbell Press: 4 x 8-12

70kgs x 12
70kgs x 12
70kgs x 11
70kgs x 10

(2)Reverse Barbell Curls: 4 x 8-12

50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

(3)Flat DB Bench Press: 4 x 8-12

65lbs x 12
65lbs x 10
65lbs x 9
65lbs x 8

(4)Incline Hammer Curls: 4 x 8-12

30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 10

(5)Decline DB Flyes: 4 x 8-12

35lbs x 12
35lbs x 10
35lbs x 9
35lbs x 9

(6)Spider Barbell Curls: 4 x 8-12

50lbs x 12
50lbs x 12
50lbs x 10
50lbs x 11

(7)Decline palms down wrist curls: 2 x 8-12

20lbs x 12
20lbs x 10

(8)Decline Palms up wrist curls: 2 x 8-12

40lbs x 12
40lbs x 12

Notes: All exercises where done with 45 - 60 sec seconds rest.

Last week’s bodyweight: 82.6 kgs/ 181.72lbs

This weeks Body weight: 83kgs/182.6lbs
Body weight goal: 190lbs
Body Fat Percentage: 11%
Lean Body Mass/ Fat mass Ratio: 162.5lbs / 20.1 lbs

Day Two: Hamstrings, Quadriceps, Calves, Abs

Tuesday 15th of June

(1) Romanian Deadlifts: 4 x 8-12

60kgs x 12
60kgs x 12
60kgs x 12
60kgs x 12

(2) Dumbbell Lunges: 4 x 8-12

40lbs x 8
40lbs x 8
40lbs x 8
40lbs x 8

Lying Side Leg Curls: 4 x 8-12

100lbs x 8
100lbs x 9
100lbs x 8
100lbs x 8

Barbell Squats: 4 x 8-12

100kgs x 12
100kgs x 10
100kgs x 9
100kgs x 8

Standing Nautilus Calf Raises: 4 x 8-12

160lbs x 12
160lbs x 12
160lbs x 12
160lbs x 12

Tibialis: 4 x 8-12

40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

Lifestyle Abs Crunch Machine: 4 x 8-12

42kgs x 12
42kgs x 10
42kgs x 9
42kgs x 8

Notes: All exercises were done with 60 seconds rest between sets, I think my squats suffered from doing hamstrings first. I have notice that nearly everyone in my gym except the people that know what their doing, are using only partial movements and not Full range of motion, but i suppose thats why they look the same year after year! See you all tomorrow for back, Shoulders and Calves.

Day Three: Back, Shoulders, and Calves

Wednesday 16th of June 2004

(A1)Wide grip Pull Ups: 4 x 8-12

Bw x 10
Bw x 8
Bw x 8
Bw x 8

(A2)Db 90 degree lateral Raise: 4 x 8-12

20lb x 12
20lb x 12
20lb x 12
20lb x 12

(B1)Seated Rows: 4 x 8-12

145lbs x 10
145lbs x 9
145lbs x 9
145lbs x 10

(B2)Db Shoulder Press: 4 x 8-12

50lbs x 8
50lbs x 8
50lbs x 8
50lbs x 8

(C1)DB Shrugs: 4 x 8-12

80lbs x 11
80lbs x 10
80lbs x 10
80lbs x 8

(C2)Half Deadlifts In Rack: 4 x 8-12

100kgs x 12
100kgs x 12
100kgs x 12
100kgs x 12

(D)Seated Calf Raises: 4 x 8-12

52kgs x 12
82kgs x 8
82kgs x 8
82kgs x 8

Notes:I’m extremely sore from yesterday’s leg workout, getting in and out of the car was a real pain. Today’s workout was really hard especially sticking to the 1 min rest between sets.

Tomorrow I’m having a day off, and friday will be my last workout for the week. Hopefully on monday I’m up in body weight.

Here’s an example of my diet that i eat for my bulking cycle:

Breakfast

3 Slices of Grilled Bacon
3 High protein chicken Sausages
1 English Muffin with Jam
1 cup of Green Tea

Mid Morning

Protein Shake which contains 48 grams of protein, 101 carbs and 860 calories

Lunch

Tuna with Italian sauce
Pasta
Mixed Beans, chick peas
orange
600ml of water

Mid Afternoon

Protein Shake which contains 48 grams of protein, 101 carbs and 860 calories

Tea

Chicken Breast
2 cups of brown rice
2 cups of Salad
2 glasses of V8
600ml of water

Before Bed

2 cups of yogurt
Rock Melon
Cashew Nuts
600ml water

This diet gives me around 3200 cals, 185gms of protein, 80gms of Fat(40 good fats), and 435gms of carbs.

Day Four: triceps and Metabolic Day

Friday 18th of June 2004

(1) V – Bar Dips: 4 x 8-12

Bw + 25lb x 8
Bw + 25lb x 8
Bw + 25lb x 8
Bw + 25lb x 8

(2) Seated Cable Rows: 2 x 8-12

145lbs x 10
145lbs x 10

(3) Glute-Hamstring Raises: 2 x 8-12

Bw x 12
Bw x 12

(4) Lying straight Bar Triceps Extensions: 4 x 8-12

60lb x 12
60lb x 12
60lb x 8
60lb x 8

(5)Db Preacher Curls: 2 x 8-12

35lbs x 9
35lbs x 8

(6)Nautilus Lateral Raises: 2 x 8-12

110lbs x 12
110lbs x 10

(7)Pushdowns: 4 x 8-12

80lbs x 8
80lbs x 8
70lbs x 12
70lbs x 12

(8) Decline Db Bench Press: 2 x 8-12

65lbs x 12
65lbs x 10

(9)Low Cable Pull Ins: 2 x 8-12

40lb x 12
40lb x 12

Bulk up programme Week 4
Goal 190lbs
Monday 21st of June 2004: 2nd week of Current programme

Day One: Chest, Biceps, Forearms

(1)30 degree Incline Barbell Press:
4 x 8-12

72kgs x 8
72kgs x 8
72kgs x 8
72kgs x 8

(2)Reverse Barbell Curls: 4 x 8-12

60lbs x 8
60lbs x 8
60lbs x 8
60lbs x 8

(3)Flat DB Bench Press: 4 x 8-12

70lbs x 8
70lbs x 7
65lbs x 10
65lbs x 8

(4)Incline Hammer Curls: 4 x 8-12

35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

(5)Decline DB Flyes: 4 x 8-12

40lbs x 8
40lbs x 9
35lbs x 12
35lbs x 8

(6)Spider Barbell Curls: 4 x 8-12

60lbs x 10
60lbs x 8
60lbs x 7
60lbs x 7

(7)Decline palms down wrist curls:
2 x 8-12

30lbs x 10
30lbs x 8

(8)Decline Palms up wrist curls:
2 x 8-12

50lbs x 12
50lbs x 8

Total time to complete workout: 1hr 7mins.

Notes: My repetitions on most exercises were in the low range, I think because the weights on most exercises have increased and maybe I’m overtraining a bit from the high volume. But I’m 1kg up from last week without an increase in body fat so I’m happy.

Last week’s bodyweight: 82.6 kgs/ 181.72lbs

Body weight: 83.6kgs/183.92

Total Increase since start of programme: 3.08lbs

Body weight goal: 190lbs

Body Fat Percentage: 11%

Lean Body Mass/ Fat mass Ratio: 163.69lbs/20.23lbs

Day Two: Hamstrings, Quadriceps, Calves, Abs

Tuesday 22nd of June

(1) Romanian Deadlifts: 4 x 8-12

62kgs x 8
62kgs x 8
62kgs x 8
62kgs x 8

(2) Dumbbell Lunges: 4 x 8-12

45lbs x 8
45lbs x 8
45lbs x 8
45lbs x 8

(3) Lying Side Leg Curls: 4 x 8-12

100lbs x 10
100lbs x 10
100lbs x 9
100lbs x 8

(4) Barbell Squats: 4 x 8-12

100kgs x 12
100kgs x 12
100kgs x 12
100kgs x 12

(5)Standing Nautilus Calf Raises:
4 x 8-12

170lbs x 12
170lbs x 12
170lbs x 10
170lbs x 10

(6)Tibialis: 4 x 8-12

50lbs x 8
50lbs x 9
50lbs x 8
50lbs x 8

(7)Lifestyle Abs Crunch Machine:
4 x 8-12

45kgs x 8
45kgs x 8
42kgs x 10
42kgs x 9

Notes: 20 minutes cardio on stationary bike, 1min fast high resistance, 30 seconds slow low resistance.

Day Three: Back, Shoulders, and Calves

Thursday 24th of June 2004

(1) Wide grip Pull Ups: 4 x 8-12

Bw x 11
Bw x 9
Bw x 8
Bw x 8

(2) Db 90 degree lateral Raise: 4 x 8-12

25lb x 10
25lb x 10
25lb x 8
25lb x 9

(3) Seated Rows: 4 x 8-12

145lbs x 10
145lbs x 11

(4) Db Shoulder Press: 4 x 8-12

55lbs x 8
50lbs x 10

(5) DB Shrugs: 4 x 8-12

85lbs x 10
85lbs x 8

(6) Multi Grip Lat Pulldowns

130lbs x 12
130lbs x 10

(7) Seated Calf Raises: 4 x 8-12

82kgs x 8
82kgs x 12

Notes: Didn’t do all 28 sets I felt extremely tired today I think I have come to the end of the high volume-training phase. Next week I will half the amount of sets I’ve been doing. This should give my nervous system a break.

And I’m even feeling sick of weight training which is rare for me, and my food intake has been low for the last 2 days.

Triceps and Metabolic Day tomorrow.

Day Four: triceps and Metabolic Day

Friday 25th of June 2004

(1) V – Bar Dips: 4 x 8-12

Bw + 25lb x 9
Bw + 25lb x 9
Bw + 25lb x 9
Bw + 25lb x 10

(2) Seated Cable Rows: 2 x 8-12

145lbs x 12
145lbs x 12

(3) DB Lunges: 2 x 8-12

45lb x 8
45lb x 8

(4) Lying straight Bar Triceps Extensions: 4 x 8-12

60lb x 13
60lb x 11
60lb x 9
60lb x 10

(5) Db Preacher Curls: 2 x 8-12

35lbs x 11
35lbs x 8

(6) Nautilus Lateral Raises: 2 x 8-12

120lbs x 10
120lbs x 12

(7) Pushdowns: 4 x 8-12

80lbs x 13
80lbs x 12
90lbs x 12
90lbs x 12

(8) Decline Db Bench Press: 2 x 8-12

70lbs x 10
70lbs x 10

(9) Seated Calf Raises: 2 x 15-20

60kgs x 17
60kgs x 14

I thought I would post my diet that I’ve been following since the start of this current programme. I also suggest this type of diet for people who find it hard to gain weight and also people who produce alot of cortisol.

7a.m: 4 caps of Licorice root cream when waking up: ‘promotes adrenal gland function’

2 Tribex Caps - 5days per week, 2 Red Kat Caps - 5days per week

  • 1 x tspn Creatine
  • 1 x tsp L-Glutamine
  • 1 scoop of Maltodextrin
  • Blend all in orange Juice

7.30a.m: 4 Slices of Grilled Bacon
3 High Protein Sausages
2 English Muffins
1 Orange
1 Cup Of green Tea
3 gms of fish oil

10.30a.m: 2 Cups of Full Cream Milk
.5 Cup of Glycerlean
2 eggs
60gms of Sustagen
2 scoops of Ice cream
1 Banana

12.00p.m: Liquid Vyo-Dim - One tablespoon or 200 mg of pharmaceutical grade diindolylmethane.

1.30pm: 1 cup of Rice or Pasta
250 gms of Tuna or Salmon
150gms of Mixed Beans or
Chick Peas
3 grams of fish Oil

3.30p.m:Pre-Workout: Power Drive in Soda Water.

1 litre of Water whilst training.

5.00p.m: Post Workout: Mixed in grape juice
3 scoops of Time release glycerlean
Colostrum 20 grams
5gms of creatine
3 grams Arginine
30 grams of glutamine
800mg of phosphatidyl serine

6.45p.m: 2 Chicken Breasts
2 Potatoes
1 cup of Vegetables
2 cups of V8 Juice
5gms of flax Oil

9.15p.m: 2 Tribex Caps - 5days per week
2 Red Kat Caps- 5days per week
4 Biotest ZMA Tablets
600ml of Water

10.30p.m. Aussie Bodies Protein FX Bar
600ml of Water
1 Orange or 3 grams of
Vitmain C
1 multi-vitamin-mineral tablet

2.30a.m: 20 grams of branched-chain amino acids on workout days only.

Bulk up programme Week 5
Goal 190lbs

Monday 28th of June 2004: 3rd week of Current programme

Day One: Chest, Biceps, Forearms

(1) 30 degree Incline Barbell Press: 2 x 8-12

75kgs x 8
75kgs x 9

(2) Reverse Barbell Curls: 2 x 8-12

60lbs x 8
60lbs x 9

(3) Flat DB Bench Press: 2 x 8-12

70lbs x 11
70lbs x 8

(4) Incline Hammer Curls: 2 x 8-12

35lbs x 9
35lbs x 8

(5) Decline DB Flyes: 2 x 8-12

40lbs x 12
40lbs x 10

(6) Spider Barbell Curls: 2 x 8-12

60lbs x 11
60lbs x 10

(7)Decline palms down wrist curls: 1 x 8-12

30lbs x 12

(8)Decline Palms up wrist curls: 1 x 8-12

60lbs x 12

Total time to complete workout: 50minutes

Notes: I did only half the amount of sets because I’m trying to train with less volume and give myself a rest before I change my programme in 2 weeks time. Also completed 15 minutes cardio.

Last week’s bodyweight: 83.6 kgs/ 183.92lbs

This weeks Body weight: 84.3kgs/ 185.46lbs

Total Increase since start of programme: 5.08lbs

Body weight goal: 190lbs

Body Fat Percentage: 11%

Lean Body Mass/ Fat mass Ratio: 165.05lbs/20.41 lbs

Day Two: Hamstrings, Quadriceps, Calves, Abs.

Tuesday 29th of June

(1) Romanian Deadlifts: 2 x 8-12

65kgs x 8
65kgs x 10

(2) Dumbbell Lunges: 2 x 8-12

50lbs x 8
50lbs x 8

(3) Lying Side Leg Curls: 2 x 8-12

110lbs x 10
110lbs x 8

(4)Barbell Squats: 2 x 8-15

100kgs x 14
100kgs x 14

(5)Standing Nautilus Calf Raises: 2 x 8-12

180lbs x 12
180lbs x 12

(6)Leg Extensions: 2 x 8-12

140lbs x 12
140lbs x 10

(7)Lifestyle Abs Crunch Machine: 4 x 8-12

45kgs x 9
45kgs x 9

Plus 20 MInutes Cardio.

Day Three: Back, Shoulders, and Calves

Wednesday 30th of June 2004

(1) Wide grip Pull Ups: 2x 8-12

Bw x 12
Bw x 9

(2) Db 90 degree lateral Raise: 2 x 8-12

25lb x 11
25lb x 10

(3) Seated Rows: 2 x 8-12

150lbs x 8
150lbs x 8

(4) Db Shoulder Press: 2 x 8-12

55lbs x 9
50lbs x 11

(5) DB Shrugs: 2 x 8-12

85lbs x 11
85lbs x 11

(6) Multi Grip Lat Pulldowns: 2 x 8-12

140lbs x 9
140lbs x 9

(7) Tibialis: 2 x 8-12

50lbs x 12
50lbs x 12

Notes: Completed 20 minutes Interval Training 1min fast/30 seconds off, for 4.10kms.

Day Four: Triceps and Metabolic Day

Friday 2nd of July 2004

(1) V – Bar Dips: 2 x 8-12

Bw + 25lb x 10
Bw + 25lb x 10

(2) Seated Cable Rows: 2 x 8-12

150lbs x 12
150lbs x 12

(3) DB Lunges: 2 x 8-12

50lb x 12
50lb x 12

(4) Lying straight Bar Triceps Extensions: 2 x 8-12

65lb x 12
65lb x 12

(5) Db Preacher Curls: 2 x 8-12

35lbs x 12
35lbs x 8

(6) Nautilus Lateral Raises: 2 x 8-12

130lbs x 12
120lbs x 9

(7) Pushdowns: 2 x 8-12

100lbs x 10
100lbs x 10

(8) Decline Db Bench Press: 2 x 8-12

70lbs x 12
70lbs x 12

(9) Seated Calf Raises: 2 x 15-20

65kgs x 15
65kgs x 15

Notes: 21.5 minutes interval training on treadmill.

After having 8 days off from weight training, I decided to give Shawn Phillips Bench Press programme a go.

My goal is to increase my 1 rep max to 270lbs or 122kgs. This programme will take 50 days to complete with 2 chest workouts per week.

Day One: Chest, shoulders, triceps

Sunday: 11 July 2004

Chest
Bench Press (Workouts #1, 3, 5, 7, 9, 11, 13)

Warm Up: 40kg x 12, 60kg x 8, 70kg x 5

  1. 190lbs/85kgs x 6
  2. 205lbs/92kgs x 5
  3. 215lbs/97kgs x 4

Dumbbell Bench Press—3 sets of 8 reps

  1. 75lbs x 10
  2. 75lbs x 8
  3. 75lbs x 8

Shoulders

Dumbbell Side Raise—3 sets of 8 reps

  1. 25 x 10
  2. 25 x 10
  3. 25 x 10
    Triceps

Lying Triceps Extension—3 sets of 8 reps

  1. 50lbs x 12
  2. 50lbs x 12
  3. 50lbs x 12

Cardio: 20 minutes Interval training on treadmill started at 9km/hr increasing by .5km/hr until 15km/hr is reached. Each interval lasts 1 minute each.

Last week’s bodyweight: 83.6 kgs/ 183.92lbs

This weeks Body weight: 85.1kgs/ 187.22lbs

Total Increase since start of programme: 8.38lbs

Body weight goal: 190lbs

Body Fat Percentage: 12%

Lean Body Mass/ Fat mass Ratio:
164.75lbs/ 22.46lbs

Monday: 12 July 2004

Cardio: 20 minutes Interval training on treadmill started at 9km/hr increasing by .5km/hr until 15km/hr is reached. Each interval lasts 1 minute each.

Back

Supinated Chin Ups: 3 sets of 8 reps

  1. 5kgs x 8
  2. 5kgs x 8
  3. 5kgs x 8

Barbell Row: 3 sets of 6 reps

  1. 75kgs x 6
  2. 75kgs x 6
  3. 75kgs x 6

Biceps

Thick barbell Curl: 3 sets of 8 reps

  1. 36 kgs x 8
  2. 36 kgs x 8
  3. 36 kgs x 8

Legs/Traps/back
Deadlifts + Shrugs: 3 x 6-8

  1. 90 kgs x 6
  2. 90 kgs x 6
  3. 90 kgs x 6

Thursday: 15 July 2004

Shoulders

30-degree low pulley external rotations: 3 x 10 – 12

  1. 10lbs x 12
  2. 10lbs x 12
  3. 10lbs x 12

Chest

(A1) Bench Press (Workouts #2, 4, 6, 8, 10, 12, 14)

3 sets of 3,2,negative rep

  1. 210lbs/ 95kgs x3
  2. 230lbs/ 105kgs x3
    230lbs/ 105kgs x 4
  3. 250lbs/ 112kgs x 2

(A2) Elbow-in-front dumbbell external rotations: 3 x 10 -12

  1. 15lbs x 10
  2. 15lbs x 9
  3. 15lbs x 8

Triceps

Weighted Dips: 3 sets of 6 reps

  1. 30lbs + BW x 6
  2. 30lbs + BW x 6
  3. 30lbs + BW x 6

Friday: 16th of July 2004

Legs

Squat: 3 sets of 6 reps

  1) 120kgs x 6
  2) 120kgs x 6
  3) 120kgs x 6

Stiff Legged Deadlifts: 3 sets of 8 reps

  1. 70kgs x 8
  2. 70kgs x 8
  3. 70kgs x 8

Leg Curl: 3 sets of 8 reps

  1. 110lbs x 9
  2. 110lbs x 9
  3. 110lbs x 9

Back

Semi Supinated Chin Ups: 3 sets of 8 reps

  1. 10kgs+BW x 8
  2. 10kgs+BW x 8
  3. 10kgs+BW x 6

Cable Rows: 3 sets of 8 reps

  1. 152lbs x 8
  2. 152lbs x 8
  3. 152lbs x 9

Biceps

Incline Dumbbell off-set Curls: 3 sets of 8 reps

  1. 35lbs x 8
  2. 35lbs x 8
  3. 35lbs x 7