T Nation

Upper/Lower Journal

May 1st, 2008

Starting up an upper/lower journal. Long time reader, first time poster.

UPPER

A1. Chin-up
bw x 8
bw x 8
bw x 8
bw x 6 + 2 rest-paused

A2. Standing Military Press
95 x 8
95 x 8
95 x 8
95 x 6 + 2 push-pressed

B1. Parallel Dip
bw x 8
bw x 8
bw x 7 + 1 rest-paused
bw x 8

B2. T-Bar Row
115 x 8
115 x 8
115 x 8
115 x 8

C1. Face Pull
100 x 15
100 x 15

C2. Band Pressdown
100 x 15
100 x 15

May 3rd, 2008

Legs were still sore from Wednesday so I opted for another upper body day. Following two rules for this routine: (1) never train a sore muscle, (2) never train the same muscle group two days in a row.

UPPER

A1. Incline DB Bench
75s x 8
75s x 8
75s x 5

A2. Pull-up
bw x 8
bw x 8
bw x 6 + 2 chin-ups

B1. See-saw Press (fast)
30s x 8
30s x 8
30s x 8

B2. Seated Cable Row
140 x 8
140 x 8
140 x 8

C1. Overhead EZ-Bar Extension
55 x 15
55 x 15

C2. Alternating DB Curl
30s x 15
30s x 15

C3. Band External Rotation
blue x 15
blue x 15

May 4th, 2008

CARDIO

Skipping Rope
3 min
3 min
3 min

May 5th, 2008

LOWER

A1. Romanian Deadlift
225 x 5
225 x 5
225 x 5
225 x 5

A2. DB Split Squat
30s x 10
30s x 10
30s x 10
30s x 10

B1. Cable Woodchop
60s x 10
70s x 8
70s x 8
70s x 8

B2. Plank
1 min
1 min
1 min
1 min

C1. Standing Calf Machine
400 x 15
400 x 15

C2. Leg Adduction Machine
105 x 15
105 x 15

May 6th, 2008

Felt like more variety today.

UPPER

A1. Bench Press
175 x 5
175 x 5

A2. Neutral-grip Chin-up
bw x 8
bw x 8

B1. Standing Cable Chest Press
60s x 8
60s x 8

B2. Wide-grip Pull-up
bw x 5
bw x 5

C1. Push Press
115 x 5
115 x 5

C2. Face Pull
100 x 8
100 x 8

D1. Arnold Press
30s x 8
30s x 8

D2. One-arm DB Row
80s x 5
80s x 5

E1. Overhead Rope Extension
100 x 15
100 x 15

E2. EZ-Bar Preacher Curl
50 x 15
50 x 15

May 8th, 2008

Tried 3x3 for the first time and it was pretty good.

UPPER

Close-Grip Bench
175 x 3
185 x 3
185 x 3

Barbell Row
185 x 3
185 x 3
185 x 3

Push Press
135 x 3
135 x 3
135 x 3

Weighted Chin-up
25 x 3
45 x 3
45 x 3

May 9th, 2008

LOWER

Romanian Deadlift
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Barbell Lunge
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Cable Woodchop
70s x 10
70s x 10
70s x 10

Plank
1 min
1 min
1 min

May 11th, 2008

At my parents’ house for mother’s day so I took full advantage of the treadmill there.

CARDIO

Treadmill
30 minutes

Monday, May 12th

Thought I’d run to the gym… bad idea. Felt tired and drained during the entire workout.

UPPER 5x5

Face Pull
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Incline DB Bench
70s x 5
70s x 5
70s x 5
70s x 5
70s x 4

Pull-up
bw x 5
bw x 5
bw x 5
bw x 5
bw x 4 + 1

See-saw Press
40s x 5
40s x 5
40s x 5
40s x 5
40s x 5

Tuesday, May 13th

First time doing power cleans in awhile.

LOWER 3x3

Hang Power Clean
135 x 3
135 x 3
135 x 3

Front Squat
175 x 3
175 x 3
175 x 3

Hanging Pike
bw x 6
bw x 6
bw x 4 + 2

Side Bridge
30 sec
30 sec
30 sec

CURRENT ROUTINE

Monday: Upper Body, 5x5

  • horizontal pull, horizontal push, vertical pull, vertical push

Tuesday: Lower Body, 3x3

  • explosive lift, quad-dominant exercise
  • added sets for core rotation and stability

Thursday: Upper Body, 3x3

  • horizontal push, horizontal pull, vertical push, vertical pull

Friday: Lower Body, 5x5

  • hip-dominant exercise, unilateral movement
  • added sets for core rotation and stability

*cardio when convenient

Wednesday, May 14th

CARDIO

Elliptical
15 mins

Recumbent Bike
15 mins

Medicine Ball Abs
5-6 sets of various throws @ ~20 reps each

Thursday, May 15th

Decent day… Rows and push presses felt easy while bench and chin-ups seemed harder than last Thursday.

UPPER 3x3

Close-grip Bench
95 x 5 (warm-up)
135 x 5 (warm-up)
185 x 3
185 x 3
185 x 3

Barbell Row
95 x 5 (warm-up)
145 x 5 (warm-up)
195 x 3
195 x 3
195 x 3

Push Press
135 x 3
135 x 3
135 x 3

Weighted Chin-up
45 x 3
45 x 3
45 x 3

May 16th, 2008

LOWER 5x5

Romanian Deadlift
135 x 5 (warm-up)
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Barbell Lunge
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Cable Woodchop
70s x 12
80s x 10
80s x 10

Plank
1 min
1 min
1 min

May 26th, 2008

Haven’t updated in awhile but here was today’s workout:

A1. Push Press
3 sets @ 135 x 3

A2. Hang Power Clean
3 sets @ 135 x 3

B1. Flat Bench
3 sets @ 175 x 5

B2. Barbell Row
3 sets @ 175 x 5

C1. Parallel Dip
3 sets @ bw x 8

C2. Chin-up
3 sets @ bw x 8

D. Wrist Roller
2 sets @ 10 x 2

E. Elliptical
Random Setting - 15 mins

May 27th, 2008

A1. Split Squat w/ Plate
3 sets @ 45 x 8

A2. Hanging Leg Raise
3 sets @ bw x 8

A3. Single-Leg DB RDL
3 sets @ 10s x 8

A4. Russian Twist
3 sets @ 25 x 8

B. Recumbent Bike
Random Hill - 15 minutes

C. Skipping Rope
3 sets @ 1 min

May 29th, 2008

A1. Push Press
3 sets @ 140 x 3

A2. Hang Power Clean
3 sets @ 140 x 3

B1. Flat Bench
3 sets @ 180 x 5

B2. Barbell Row
3 sets @ 180 x 5

C1. EZ-Bar Lying Extension
3 sets @ 75 x 8

C2. Alternating DB Curl
3 sets @ 40s x 8

D. Lateral Raise
2 sets @ 15s x 15

E. Elliptical
Interval - 15 mins

May 31st, 2008

A. Hang Power Clean + Push Press
135 x 3+3
135 x 3+3
135 x 3+3

B1. Flat Barbell Bench
185 x 5
185 x 5

B2. Barbell Row
185 x 5
185 x 5

C1. Dumbbell Split Squat
30s x 8
30s x 8

C2. Romanian Deadlift
135 x 8
135 x 8

D1. Chin-up
bw x 10

D2. Parallel Dip
bw x 10

D3. Ab Roller
bw x 10

D4. Russian Twist w/ Med Ball
12 x 10

D5. Face Pull
80 x 10

E. Recumbent Bike
10 minutes

June 10th, 2008

Haven’t updated in awhile… Went for max bench today.

FLAT BARBELL BENCH
45 x 20
135 x 3
185 x 2
205 x 1
215 x 1
225 x miss

SWISS BALL DB BENCH
60s x 8
60s x 8

MEDICINE BALL PUSH-UP ss/ BOSU BALL PUSH-UP
bw x 10 / bw x 10
bw x 10 / bw x 10

ROPE PRESSDOWN
60 x 20
60 x 20
60 x 20

what are your stats dude
height weight PR’s