My Numbers
Height: 5’ 6"
Weight: 168 lbs (mostly fat)
Fat %: ??? -something around 26/27 been using hand held Body fat monitor. 26.2-
Body type: Endomorph
Time Training: 5 Months
Bench: 170 lbs., Back Squat 310, Deadlift 240 (Estimated have done 220 x 5)
Just Finished 4 week cycle 8 x 3 Full Body three times x Week, always compound moves, Bench press, Pulldown/Pull-ups, seated rows/Bentover row, Back squat/Front squat, Deadlift/RDL, With 45 (max 60) seconds rest between sets., Some running, steady cardio (30 minutes max), and Tabata BW squats or Burpees on the off days.
August 31, 2009
A1- Lat Pulldown 3 x 130
30 Sec. Rest
A2- Decline Bench Press 3 x 135
30 Sec. Rest
A3- Deadlift 3 x 210
30 Sec. Rest and Repeat cycle 7 more times.
Had some gas on the tank so did Cosgrove Evil 8 complex
Weight: 60 lbs.
1.Deadlift
2.Romanian Deadlift
3.Bentover Row
4.Power Clean (have to practice more bringing the elbows up)
5.Front Squat
6.Push Press
7.Back Squat
8.Good Morning
Progression:
6 x 5 x 4 x 3 x 2 x 1
Reps of all exercises - without rest one after the other
Rest 60 seconds.
Off Day
Chad Complex x 4
- Reverse Lunge x 10 each leg
- Romanian deadlift x 12
- Good morning x 12
- Front Squat x 6
- Military Press x 6
- Bentover Row x 6
- Renegade Row
Rest
60 seconds
Interval Bike x 18 Minutes
10 seconds all out, 50 seconds normal.
Day Three.
A1 Push Press / Standing Military Press x 75 lb.
45 Sec. Rest
A2 Seated Rows / Rows 2 x 40 lb Dumbell
45 Sec. Rest
A3 Dumbell Romanian Deadlift 2 x 40
45 Sec. Rest
A4 Front Squat x 115 lb.
45 Sec. Rest
(Repeat cycle 4 more times)
Day Four (Off)
Waterbury complex (2 x 30 lb Dumbell)
- Reverse Lunge x 10 each leg
- Romanian deadlift x 12
- Good morning x 12
- Front Squat x 6
- Military Press x 6
- Bentover Row x 6
- Renegade Row
60 Sec. Rest, Repeat 3 more times.
Interval Bike x 18 Minutes
10 seconds all out, 50 seconds normal.
Day Five
A1 Good Morning x 20-24 - 90 lb BB
60 Sec. Rest
A2 Incline Db Bench Press x 25 - 2 x 30 lb Db
60 Sec. Rest
A3 Woodchop x 22 - 20 lb Db
60 Sec. Rest
A4 Reverse Lunges (Alternate legs each rep) 22 - 2 x 40 lb Db
60 Sec. Rest
A5 Wide grip Pulldown x 22 - 80, 70, 70, 60 lb.
60 Sec. Rest, Repeat Cycle 3 more times.
This finish first week.
After the end of the fifth day though on going on Saturday morning to the Gym as always next day, man what naive I was, next day I was sore like hell on my lower back, those damn goodmornings sure did their think LOL, I was able to do all the normal stuffs without feeling any pain but once I tried to squat (bodyweight) at home or do a RDL that when I feel it, Know I see why the two days off. LOL LOL.
September 07, 2009
A1- Lat Pulldown 3 x 130
30 Sec. Rest
A2- Decline Bench Press 3 x 140
30 Sec. Rest
A3- Deadlift 3 x 210
30 Sec. Rest and Repeat cycle 7 more times.
Cosgrove complex - 70 lbs.
1.Deadlift
2.Romanian Deadlift
3.Bentover Row
4.Power Clean (Getting better at it)
5.Front Squat
6.Push Press
7.Back Squat
8.Good Morning
Rest 60 seconds, repeat 5 more times.
Progression: 6 x 5 x 4 x 3 x 2 x 1
September 08, 2009
Cosgrove complex - 70 lbs.
1.Deadlift
2.Romanian Deadlift
3.Bentover Row
4.Power Clean (Getting better at it)
5.Front Squat
6.Push Press
7.Back Squat
8.Good Morning
Rest 60 seconds, repeat 5 more times.
Progression: 6 x 5 x 4 x 3 x 3 x 2 x 1
Interval Bike x 20 Minutes
10 seconds all out, 50 seconds normal.
September 09, 2009
A1 Push Press / Standing Military Press x 75 lb.
40 Sec. Rest
A2 Rows 2 x 40 lb Dumbell
40 Sec. Rest
A3 Dumbell Romanian Deadlift 2 x 40
40 Sec. Rest
A4 Front Squat x 125 lb.
40 Sec. Rest
(Repeat cycle 4 more times)
September 10, 2009
Cosgrove complex - 75 lbs.
1.Deadlift
2.Romanian Deadlift
3.Bentover Row
4.Power Clean (almost got it 100%)
5.Front Squat
6.Push Press
7.Back Squat
8.Good Morning
Rest 60 seconds, repeat 5 more times.
Progression: 6 x 6 x 5 x 4 x 3 x 2
Tried to do some pull-ups, that was Hilarius, put my hands on the bar and moved away, my forearms where on fire, reverse arm curls my ass, damn power clean, I think I’m in love LOL
Interval Bike x 20 Minutes
10 seconds all out, 50 seconds normal.
Added couple set of barbel curls while I was waiting for my female training partner to finish her leg session (one of my rare days doing direct arm training).
1 x 10 - 50 lb.
60 sec. rest.
1 x 10 - 60 lb.
60 sec. rest.
1 x 5 - 70 lb.
60 sec. rest.
1 x 30 - 40 lb.
60 sec. rest.
1 x 40 - 25 lb.
30 sec. rest.
1 x 25 - 25 lb.
September 11, 2009
A1 Good Morning - 90 lb x 18
55 sec rest.
A2 Incline Dumbell Bench Press - 2x35 lb x 18
55 sec rest.
A3 Woodchop - 30 lb x 18
55 sec rest.
A4 Reverse Lunges (Alternate legs each rep) - 2x40 lb x 18
55 sec rest.
A5 Wide grip Pulldown - 80 lb x 18
September 14, 2009
A1- Lat Pulldown - 140 lb. x 3
30 Sec. Rest
A2- Decline Bench Press - 155 lb. x 3
30 Sec. Rest
A3- Deadlift - 225 lb. x 3
30 Sec. Rest and Repeat cycle 7 more times.
I’m not sure If I did 8 or 9 cycles, got a little dizzy at 6 and lose count on what cycle I was after the 6, so in doubt do 1 more LOL.
September 15, 2009
Waterbury Complex
- Reverse Lunge x 6 x leg - 2x30 lb
- Romanian Deadlift x 12 - 2x30 lb
- Good Mornings x 12 - 2x30 lb
- Front Squat x 6 - 2x30 lb
- Military Press x 6 - 2x30 lb
- Bentover Row x 6 -2x30 lb
- Renegade Row x 6 x side -2x30 lb
Rest 60 sec.
Repeat cycle 3 Times.
Interval Bike x 23 Minutes
10 seconds all out, 50 seconds normal
September 16, 2009
A1 Push Press / Standing Military Press x 12 - 75 lb.
45 Sec. Rest
A2 Seated Rows / Rows x 12 -2x40 lb Db
45 Sec. Rest
A3 Dumbell Romanian Deadlift x 12 - 2x40 lb Db
45 Sec. Rest
A4 Front Squat x 12 - 125 lb.
45 Sec. Rest
(Repeat cycle 5 more times)
Teach one of my female friends some Glutes exercises Strength Training, Bodybuilding & Online Supplement Store - T NATION
she was complaining a lot that she was tired (have her on light weight day, she is doing leg training x 3 a week -Trying to get her on Full Body but complains a lot- she used to do cardio x 3-4 week but decided to change once she saw the improvement on another of my female friends 4’6" barely 90 lb.)
It was a hell to have her do anything after her leg workout (she is very resistance to heavy lifting -I got my other friend doing squat for 130 even when she complains about her back (yes i got her doing DL and RDL and some glute too to address her back issues) -)
Leg press 2x35 - 90 lb
Leg press 2x70 - 75 lb
Leg extensions 2x25 - 10 lb
Leg extensions 2x50 - 10 lb.
and before anyone says anything yes I got her on Squat and DL but on her “heavy” lifting days only.
but had her do (me too)
Glute Bridge 2 x 10
Lateral raise 2x20 per leg.
September 18, 2009
A1 Good Morning - 90 lb x 18
50 sec rest.
A2 Incline Dumbell Bench Press - 2x35 lb x 18
50 sec rest.
A3 Woodchop - 30 lb x 18
50 sec rest.
A4 Reverse Lunges (Alternate legs each rep) - 2x40 lb x 18
50 sec rest.
A5 Wide grip Pulldown - 80 lb x 18
50 sec rest.
Repeat cycle 3 more times.
September 19, 2009
I’m use to Squat and Deadlift in all my routines (Total Body 3 x week), since started the program I feel I have neglected my legs plus I feel a lot week (I understand is for the low calories, etc etc yada yada) but I just have to train my legs even if it will burn me, so decided to use Saturdays for primary for that. I’ll cycle it along with the 10-10 program, this phase I’ll go hypertrophy, next one (in 3 weeks) I’ll go strength an so back and forth until I finish the program.
This was first saturday
A1- BB back Squat x 15 - 130 lb.
A2- Leg extension x 7 - 40 lb.
A3- BB back Squat x 15 - 130 lb.
Rest 4 minutes.
B1- BB back Squat x 15 - 130 lb.
B2- Lying Leg Curls x 8 - 40 lb.
B3- BB back Squat x 15 - 130 lb.
Rest 3 minutes
C1- BB back Squat x 15 - 130 lb.
C2- Incline Leg Press x 10 - 360 lb.
C3- BB back Squat x 15 - 130 lb.
Rest 5 minutes
D1- BB back Squat x 15 - 130 lb.
D2- Hack squat x 10 - 120 lb.
D3- BB back Squat x 15 - 130 lb.
that is
I’ll try the progression going up by 2 or 3 reps on the BB back squat each week until can do it for 20 reps
then Add some weight and go back to 15 and build up from there. Not sure if I’ll try to go straight for 6 weeks or go 3 week on 10x3 or 5x5, I’ll make my mind on this matter on the run.
A1 Chin Ups - BW x 3
60 sec rest
B1 Front Squat - x 3 (Progression(lb): 145, 145, 145, 185, 185, 185, 205)
60 sec rest
Repeat cycle x 6
A2 Dumbell Romanian Deadlift - x 3 (2x70 lb. Db)
60 sec rest
B2 Decline bench press - x 3-4 (155 lb.)
60 sec rest
Repeat cycle x 10 (original was 6 but had enough gas to keep going and doing something while keeping track of the training of my 2 female partners)