To whom it may concern,
Today is Christmas Eve and my gym is closed until Monday so I’m going to regurgitate some of my most recent training sessions on to this here log.
First some back story,
I first started weight training three years ago while in grade 12. My high school had a pretty small weight room with one bench, a few dumbbells, a nautilus station, and a lat pulldown/seated row station. The program I followed was from a Men’s Health booklet (I think it was part of a promotion) that led to others noticing a change in my physique (scale went from 168-172 over the course of 2-3 months… If only I’d had squats and milk!). My routine include bench, flies, seated row, lat pulldown, leg press, and curls (oof). My strength gains were insignificant as by the end of the school year I doubt any rep maxes had improved by more than twenty pounds. For my fifth year of high school (had no idea of what to take in uni) and first year of uni (probably should have thought more about what to take in uni) I worked out in two week spurts (which were never within two months of each other).
This brings me up to the current year where I have been much more consistent with my workouts and much more informed in setting them up (after two years I finally left the articles and looked into these forums… I mean T-Cell Alpha). Earlier in the year I was doing a two-way split twice a week (I hope that means workout A and workout B twice a week). I’ll post the first two here as a reference point for both my knowledge of training as well as my strength.
DB Supine Tricep Extensions
EZ Standing Curl
Standing Calf Raise Machine
That would be a typical workout of October-November (I did Dan John’s 40 day program in September… although obviously not for 40 days). Lately, however, I have been doing my routine has been along the lines of a more orthodox split that I came across in the T-Cell on page four of this thread.
This is a three way done twice a week where you in your first work set you aim to fail between 4-6 reps, you then lower the weight by 10% on your next set and go to failure, on the next set you again lower the weight by 10% and rep out. The original protocol called for failing between 5-9… I liked the lower reps and figure its an insignificant change either way.