Thread: new 9 week journal

Day #1 of new program
10/29/03
weight 191

Back/Hams/Chest

SLDL/Row (superset)
135 x 10/10
135 x 10/10
135 x 8/8

Bench
235 x 4 (+1 w/ spot) = 5
235 x 3 (+1 w/ spot) = 4
235 x 3 (+1 w/ spot) = 4

Pulldowns ( I did pulldowns since the weight belt was unavailable)
225 x 4
212 x 6
212 x 6
Pullups 11

Walking Lunge
50 lbs x 24 steps
50 lbs x 24 steps
50 lbs x 24 steps

Incline DB
95 x 5
95 x 4
95 x 3

Lawnmower
130 x 6
130 x 5

Dips
21
15
9

ABS
Rope pulldowns
100 x 20
110 x 20
120 x 20

Hanging knee raises
10
10
10

Today is an off day. I'll be working on my deck. Tomorrow will be Shoulders/Quads/Traps.

YM

10/31/03

Day 2

Quads/Traps/Shoulders/Arms

Clean/Front Squat/Push Press (tri-set)
95 x 8
145 x 5
145 x 4

Squat
225 x 6
225 x 6
225 x 6

Shrugs
225 x 10 (forgot straps)
225 x 10
225 x 10

Standing Military Shoulder Press
135 x 10
135 x 6

Calve Raises
90 x 15
90 x 15
90 x 15

Side/Front Raise (superset)
35 x 8/30 x 8

Straight bar curl
115 x 8
125 x 6
125 x 5

Lying Tricep Extention
12
12
13

Reverse Pec Dec (rear delts)
150 x 10
165 x 5
165 x 4

I do not really like this new routine so I'm going back to a three day workout week (Push day/Pull day/Leg day) with one day of football and one day of basketball. Week 1 will be sets of 5, week 2 will be sets of 10-12 and week three will be sets of 8's with some negative sets.

Football on Monday, Push on Tuesday, Legs Wednesday, off Thursday, Pull on Friday, and basketball on Saturday).

11/02/03 (HEAVY WEEK)
PUSH DAY

Bench
2 warmup sets
245 x 3
255 x 2
255 x 2 +1

Incline Bench
185 x 6
205 x 3

Weighted Dips
+45 lbs 14
+70 lbs 8
+90 lbs 3

DB Shoulder Press
75 x 4
65 x 7
65 X6

CG Bench
185 x 3
185 x 3
185 x 3

Side Raises
35 x 10
35 x 8

Single arm Reverse Tricep press
60 x 10
60 x 8

11/04/03 Week #1
PULL DAY

Back/Bis/Traps

Weighted Pullups ( BW + 45lbs)
8
6
5

Weighted Palms facing close grip pullup ( BW + 45lbs)
5
4

Hammer Low Row
290 x 5
290 x 5
290 x 5

Lawnmower
140 x 5
140 x 4

Bis

EZ Curl bar
115 x 7
115 x 6
115 x 5

Seated Curl
40 x 8
40 x 8
40 x 10

Upright row
125 x 6
125 x 6
125 x 6

Shrugs
365 x 5
365 x 5
365 x 5


Abs
Swiss ball crunch
15
15
15

Ab pull downs
120 x 20
120 x 20
120 x 20

LEG DAY
11/6/03

5 games of 5 on 5 Basketball (1 hour)

Squat
275 x 5
275 x 5
275 x 5

SLDL
225 x 5
225 x 8
225 x 8

Leg Press
360 x 8
360 x 8
360 x 8

Calve raises
90 x 15
90 x 15
90 x 15

11/10/03 (WEEK 2)

11/10/03
Football game 38 - 6 win
45 minutes

11/11/03
This week I'll try to focus on sets of 10

PUSH DAY
DB press 45' angle
80 x 12
80 x 10

DB press 30' angle
80 x 7
80 x 7

DB press flat
80 x 6
80 x 6


DB fly 45' angle
60 x 9

DB fly 30' angle
60 x 9

DB fly flat
60 x 8

Standing BB Press
95 x 10
95 x 9
95 x 6

Front Raise/Side Raise
30 x 8/8
30 x 8/8

Reverse Pec Dec
150 x 10
150 x 9
150 x 9

skull crusher
65 x 15
75 x 10
75 x 10

Reverse grip single push down
50 x 10
50 x 10
50 x 9

Lying extentions
10
10
10

ABS
Trunk pull downs
150 x 15
150 x 15
150 x 15

Swiss ball crunch
+12lbs 10
+12lbs 10

Bridge
25 seconds

11/12/03
PULL DAY

Weight 191

1 game of basketball to warmup

Wide Grip Pullups
15
10
8

T-bar Wide Grip Row
90 x 12
90 x 10

Single Arm Pulldown
7 plates x 8
7 plates x 8

Single Arm Row
7 plates x 15
8 plates x 10

Shrugs
315 x 10
315 x 10
315 x 10

Standing Pitchers (kinda like 'cheat lateral raise')
35 x 10
35 x 10
35 x 10

Straight Bar Curl
95 x 9
95 x 7

Seated DB Curl
35 x 9
35 x 8

EZ Bar reverse grip Curl
75 x 10
75 x 8
75 x 6

ABS
Hanging knee raises
15
15
15

Side Bends
20
20

Sideways Bridge
60 seconds
60 seconds

11/14/03
LEG DAY

Basketball 1 1/2 hours
(this kinda killed my 'leg' workout)

Squat
225 x 10
225 x 10
225 x 10

SLDL
185 x 10
185 x 10
185 x 10

Leg Extention
250 x 10
250 x 10
250 x 9

11/17/03
Football game
19 - 18 win


11/18/03

Chest/Shoulder/Triceps

Negative Bench
295 x 10 seconds
295 x 10 seconds
295 x 10 seconds

Bench Press
225 x 7
225 x 6

Reverse grip press
185 x 7
185 x 6
(these felt weird since I haven't done them in years)

Dips
18
11
9

Shoulders

DB Arnold press
50 x 10
50 x 10
50 x 10

Seated front raise
25 x 10
25 x 10

Seated lateral raise
25 x 10

Triceps

Lying extentions
15
14
12

Swiss Ball Pushups (feet on bench/hands on Swiss Ball)
8
7

Rope Press
100 x 10
100 x 10
100 x 10

11/19/03

PULL DAY

1 1/2 hours of basketball

Pullups
12
10
9

Reverse Pushup
12
12
12

Chinups
9
8
7

Superset Behind Back Shrug/Front Shrug
225 x 10/10
225 x 10/10
225 x 10/10

DB Curls
50 x 8
50 x 7
50 x 6

Basketball killed my workout but it was a good cardio day.

11/25/03
PUSH DAY (week 4)
Heavy

Bench
235 x 5
235 x 4
235 x 2

45' Incline DB
95 x 5
95 x 4

Dips (BW +75lbs)
5
6
6

DB Shoulder Press
70 x 5
70 x 5
70 x 4

Incline Fly
70 x 3

Side Raises
40 x 5
40 x 5
40 x 5

CG Bench Press
185 x 3
155 x 5
155 x 5

Single arm cable reverse pushdown
70 x 6
70 x 6
70 x 6

ABS
Trunk Pulldowns
125 x 15
125 x 15
125 x 15

Swiss Ball Crunch Twist
10
10

Bridge 30 seconds
Sideways Bridge 30 seconds (each)

PULL DAY 11/26/03
Heavy
(Week #4)

BACK

Pullups (BW +45)
7
6
6

Supinated Grip Pullup (BW +45)
5
4

Lawnmowers
140 x 6
140 x 6

Hammer Low Row
300 x 5
300 x 5
300 x 5

BICEPS

EZ Bar Curl
115 x 6
115 x 5
115 x 6

Seated DB Curl
45 x 5
45 x 5
45 x 5

TRAPS

Shrugs
365 x 6
365 x 6
365 x 6

Upright Row
130 x 6
130 x 6
130 x 5

ABS
Hanging knee raises
12
12

Leg Day
11/29/03

Squats
225 x 12
225 x 10
225 x 8

Extentions
225 x 12
250 x 10
250 x 8

SLDL
225 x 10
225 x 10
225 x 10

Machine Leg Press
250 x 15
250 x 15
300 x 8

Calve Raises
90 x 15
90 x 15

Trunk Pulldowns
120 x 15
120 x 15
120 x 15

Re-injured my abs on 11/19 playing ball.

12/1/03
Football game
31 - 12

12/2/03
Yard work

12/3/03
Off

12/4/03
Chest/Back/Shoulders

CHEST
DB press 45' angle
85 x 11
85 x 10

DB press flat
85 x 9
85 x 8

DB fly 30' angle
60 x 9

DB fly flat
60 x 9

BACK
Wide Grip Pullups
12
9
8

T-bar Wide Grip Row
100 x 10
100 x 10

SHOULDER
Standing BB Press
95 x 14
95 x 10
95 x 9

Shrugs
365 x 10
365 x 10
365 x 10 / 225 x 10 dropset

Front Raise/Side Raise
30 x 8/8
30 x 8/8

Dips/Supinated Grip Pullup
15/8

OK ... where do I have to move to in order to play football in December?

OK ... where do I have to move to in order to play football in December?

NT - We play year round INDOORS on field turf!! C'mon to Detroit - I'm sure we can find a spot for you on the team.

That is very cool ... indoors!

12/06/03

LEGS/ARMS

Warmup 15 minutes of basketball

Squat
225 x 14
225 x 12
225 x 10

SLDL
185 x 12
225 x 10
225 x 10

Machine Leg Press
300 x 20
400 x 10
400 x 10

ARMS
BIs
Straight bar curls
100 x 10
100 x 9
100 x 8

Seated DB curl
40 x 10
40 x 9
40 x 8

Tris
Lying Extentions
14
13
12

Single Reverse Grip Push down
55 x 15
60 x 10
60 x 10

12/9/03

PUSH DAY
DB press 45' angle
85 x 9
85 x 8

DB press 30' angle
85 x 6
85 x 7

DB press flat
85 x 6
85 x 6


DB fly 45' angle
65 x 7

DB fly 30' angle
65 x 7

DB fly flat
65 x 5

Standing BB Press
105 x 10
105 x 8
105 x 7

Side Raise
30 x 8
30 x 8

Reverse Pec Dec
165 x 10
165 x 9
165 x 9

skull crusher
85 x 12
85 x 10
85 x 9

Reverse grip single push down
60 x 10
60 x 8
60 x 8

Lying extentions
10
10
10

12/11/03
PULL DAY

Weight 195


Wide Grip Pullups
14
9
9

T-bar Wide Grip Row
110 x 9
110 x 9

Single Arm Pulldown
7 plates x 8
7 plates x 8

Single Arm Row
9 plates x 12
9 plates x 12

Shrugs
365 x 10
365 x 10
365 x 10

Standing Pitchers (kinda like 'cheat lateral raise')
35 x 12
35 x 12
35 x 9

Straight Bar Curl
100 x 10
100 x 9

Seated DB Curl
40 x 7
40 x 6

EZ Bar reverse grip Curl
75 x 8
75 x 8


Bridge/side Bridge
3 sets of 20 seconds per bridge

12/11/03
LEGS

Squat
135 warmup
225 x 10
245 x 8
275 x 5
315 x 5
315 x 5
135 x 20
135 x 20

SLDL
225 x 10
225 x 7
225 x 8

Alright - I decided to change this (once again)
After reading some new articles and talking with
MikeyG I switched up my routine. The concept is one gaint set per muscle group + a deep 60 second stretch. You hit the same muscle group 3 times within 8 days. It doesn't sound like much but I'm whipped right now.


Workout #1 (Chest, Back, Shoulders, Tris)

10 minutes walking on Treadmill at level 4

Sets are as follows:
tempo 1-2 positive/6 negative + extreme stretch

RP stands for Rest Pause ( you take 15 deep breathes then continue to the next set)

Incline Hammer Press
180lbs - 8 RP/ 4 RP/ 2 + 50 second 45lb db fly stretch
( 8 reps then Rest Pause - 4 reps then Rest Pause - 2 reps then Rest Pause + then stretch)
Pullups
BW - 7 RP / 3 RP / 2RP + 45 second two arm hanging stretch- 20 second one arm hanging stretch

Low Row
230lbs - 7 RP / 3 RP / 3 RP + 60 second 110lb single arm db row stretch

Seated DB Press
50lbs - 9 RP / 5 RP / 4 RP + 60 second Barbell walk away stretch (tuff!!)

Tricep Lying Extentions
9 RP / 5 RP / 5 RP + two 30 second Deep Stretch behind the head

Abs
2 sets of planks and side planks 50 second
3 sets of trunk pull downs 20 reps x 12 plates

I took some measurements:

5'10"
195 lbs
Biceps - 16 +
Quads - 24
Calves - 15
Chest - 43
Waist - 34.5

Goal by 3/15/03

IN ORDER OF IMPORTANCE
Waist 33
Quads 25
Chest 44
Biceps 17
Calves 16
Weight?? don't care as long as my waist is 33

I'm trying to cut down on Carbs after 4PM.

Typical diet:

7:30 am
20 oz coffee
4 egg whites
1 piece of toast
50 g Protein shake

10am
Chicken and rice/noodle soup
40 oz water

11:30 am
Turkey sandwich on wheat with veggies

1 pm
cottage cheese and strawberries

3:30 pm
Balance bar

4:30 pm
Workout
Creatine 10g

6:00 pm
50 g protein shake

7:00 pm
chicken/steak with salad
30 oz water

9:00 pm (sometimes) 12 oz of skim milk

12/19/03
Workout #2 -1



Squat
135 warmup
185 warmup
225 warmup
275 x 10
225 20 + Extreme Stretch 60 seconds


SLDL
135 warmup
185 warmup
245 8/4/2 + Extreme Stretch (Hurdler 60 seconds)

Seated Calve Press
90 warmup
180 12 + Extreme Stretch (explode up / 15 second on the bottom)

Seated DB Curl
25 warmup
45 8/4/2

Reverse Curl
55 warmup
75 8/4/3 + Extreme Stretch (hands palms down behind on rack)

My abs are still screwed up. I have one more day of football then I'm taking 2 months off to recover. The ab pain is definately cutting down the weight I use for Leg Exercises. I can work through most of my training without putting too much stress on my lower ab area.

pssst ...

Originally posted by naturaltan
pssst ...

What's up NT??

How cold is it up dar in Canada??

Here is my two week workout schedule:

Week 1:
Workout #1 - 1 Tuesday
Workout #2 - 1 Thursday
Workout #1 - 2 Saturday

Week 2:
Workout #2 - 2 Tuesday
Workout #1 - 3 Tuesday
Workout #2 - 3 Saturday

Workout #1's

#1 - 1
Incline Hammer
Pullups
Low Row
Seated DB Press
Lying Ententions

#1 - 2
Heavy Dips +45 lbs
Pulldowns
Standing Barbell Shldr Press
CG Press
Deadlifts

#1 - 3
Decline Bench
Chins
T-Bar Row
Front Raise
Seated Tricep Press


Workout #2's

#2 - 1
Squat
SLDL
Seated Calve Press
Seated DB Curl
Reverse Cable curl

#2 - 2
Leg Press
Lunge
Hack Machine Calve raise
Straight bar curl
Hammer Curl

#2 - 3
Hack Squat
Leg Curl
Toe Squat
Preacher Curl
Pinwheel Curls

12/20/03


Workout #1 - 2 (2 second positive / 6 second negative reps)
REST PAUSE STYLE

10 minute treadmill @ level 4

Hammer Press
200lbs x 8 RP / 3RP / 3 RP + 50 lb Fly (60 second stretch)

Pulldowns machine
140lbs x 8 RP / 4 RP / 2 RP / 2 RP + 45 second 2 arm hang + 20 second 1 arm hang

Standing Barbell Shoulder Press
80lbs x 10 RP / 5 RP / 4 RP + 60 second arms behind stretch

CG Bench Press
185lbs x 8 RP / 3 RP / 2 RP + 45 lb db behind the head 60 second stretch

Deadlifts
275lbs x 10
315lbs x 3 | Shrugs 225lbs x 10 + 30 second 1 arm hang (each arm)