Sentricyphen's-first-ever-online-diet-journal

sentricyphen · 05-13-2004, 05:00 PM

Here's a routine I managed to put together. Extremely similar to a hypertophy workout, but without the uneccecary arm work, and excessive shoulder & core work. Not going to start this till I hear some oppinions. Obviously this is very low volume.

Week1: 6 day cycle: Slow tempo; 10-12RR

Day1: Quad/Ham/Calves
Day2: Back/Chest
Day3: OFF
Day4: Quad/Ham/Delts
Day5: Back/Chest/Abs
Day6: OFF

*You should notice there is no direct arm workout, b/c of frequency of Back & Chest work (I think this works?)

Week2: 6 day cycle: Moderate tempo; 6-8RR
...Repeat Split

Week3: 6 day cycle: Explosive tempo; 4 RR
...Repeat Split

Week4: 6 day cycle: Eccentric reps; 4 RR
...Repeat Split
.................................................. ..............................................

Was planning on doing only SLDL on hams day, to avoid OT with the Quad and Back next to one another.

sentricyphen · 05-14-2004, 09:48 AM

Got a good night sleep last night--10 hrs. I am ready to lift heavy

PreMier · 05-14-2004, 03:40 PM

I personally would not eliminate arm work. But I feel mine are lacking. Some have shown gains off of it, so good luck.
10Hrs? Holy shit... Do you have a job?

sentricyphen · 05-14-2004, 04:15 PM

yeah i hope it works. work? nope. I'll look for a job in june though.

donescobar2000 · 05-14-2004, 05:57 PM

Yea, you need a job you bum!

sentricyphen · 05-14-2004, 05:59 PM

I'm just prepping for my future IFBB status.

PreMier · 05-14-2004, 06:00 PM

Wise.

Fit Freak · 05-16-2004, 02:31 PM

If you train hard enough that simply isn't enough rest time in between workouts especially for quads. Recovery is important forresults.

I think the lack of arm work is actually good now and again

Most people's arms don't grow b/c of overtraining.

What kind of exercises are you doing because like I said....if you're training hard and heavy I just don't see how you can do yourself justice training bodyparts that close together AND the types of bodyparts within a workout. For example I could never hit chest and back hard together...one of them is bound to suffer.

sentricyphen · 05-16-2004, 05:27 PM

Quote:

Originally posted by Fit Freak
If you train hard enough that simply isn't enough rest time in between workouts especially for quads. Recovery is important forresults.

I think the lack of arm work is actually good now and again

Most people's arms don't grow b/c of overtraining.

What kind of exercises are you doing because like I said....if you're training hard and heavy I just don't see how you can do yourself justice training bodyparts that close together AND the types of bodyparts within a workout. For example I could never hit chest and back hard together...one of them is bound to suffer.

I thought I was giving myself more recovery by hitting legs 2x a week instead of three. If I dont get the shock I'm looking for, or have too much CNS trouble i'l switch out. I still want to give it a shot...(very eager to test this.)

have you ever tried a hypertrophy workout? its setup similarly, with the low volume. I mean we're talking one to three sets per body part, depending on the split, theres no way that is OT, IMHO... Still I respect your experience, and will definitly keep your tips in mind.

I am just so tired of standard supercompensation cycles.

FF do you have a training journal I can look at?

PreMier · 05-19-2004, 05:22 PM

Update?

sentricyphen · 05-19-2004, 06:53 PM

Today is refeed day... at last.

Leg workout was very good, felt fairly strong. But, as usual, I went over my time limit--from now on I'm doing calves on arms day. It took like 1:45... way way to long. I'd like to keep it under an hour.

That's about it for today, I hear some fat free ice cream calling me.

PreMier · 05-19-2004, 06:57 PM

What does your leg routine consist off? Exercise wise.

Maybe you are talking too much

sentricyphen · 05-19-2004, 07:09 PM

Quote:

Originally posted by PreMier
What does your leg routine consist off? Exercise wise.

Maybe you are talking too much

I've been doing linear periodization,(with a supercomensation routine)

week1: 12RR
week2: 8RR
week3: 6RR
week4 4RR

pretty boring really.

Exercise wise...

9 sets for quads, 6 for hams.
------------------------------------

Quads

front squats x3
DB lunge x3
Back squat x3

Hams

SLDL x3
Leg curls x3

-have been using reverse pyramids, and am currently on my week of 6 rep range.

-Can't wait to shred down all the way, so I can put on more lean mass!

sentricyphen · 05-19-2004, 07:11 PM

And bump on the talking.

Some old guy went on for FIFTEEN minutes about how he had a circulation problem in his calve..... UGHH...

I just about died.

rockcrest · 05-19-2004, 08:55 PM

Quote:

Originally posted by sentricyphen
Got a good night sleep last night--10 hrs. I am ready to lift heavy

i slept 11 hours last night. it was heaven

i nEVER!!! sleep that long

sentricyphen · 05-20-2004, 10:38 AM

feels good doesnt it.

sentricyphen · 07-26-2004, 11:42 AM

Well people I am back! It's been like a couple of months since I've posted but for good reason... during june I had a cast on, and I finished up my cut cycle in july, right now I am on my SD, just starting my first HST cycle, I am definitly excited.

If any of you have tried it and have the results written down I'd like to hear about it, I am a bit worried it wont work and I will and up gaining a bunch of fat.

donescobar2000 · 07-26-2004, 01:38 PM

Welcome back puss!

sentricyphen · 10-20-2004, 06:11 PM

Update: Gained 9 lean lbs from HST

PreMier · 10-20-2004, 06:15 PM

Damn, I thought that you would have forgot about this. Why not post some workouts or something

sentricyphen · 10-20-2004, 08:07 PM

forget about my beloved journal? never!

...those quads are huge man.

05-13-2004, 05:00 PM	#31
sentricyphen Hungry for SIZE Join Date: Aug 2003 Location: pa Posts: 737	New training concepts. BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Here's a routine I managed to put together. Extremely similar to a hypertophy workout, but without the uneccecary arm work, and excessive shoulder & core work. Not going to start this till I hear some oppinions. Obviously this is very low volume. Week1: 6 day cycle: Slow tempo; 10-12RR Day1: Quad/Ham/Calves Day2: Back/Chest Day3: OFF Day4: Quad/Ham/Delts Day5: Back/Chest/Abs Day6: OFF *You should notice there is no direct arm workout, b/c of frequency of Back & Chest work (I think this works?) Week2: 6 day cycle: Moderate tempo; 6-8RR ...Repeat Split Week3: 6 day cycle: Explosive tempo; 4 RR ...Repeat Split Week4: 6 day cycle: Eccentric reps; 4 RR ...Repeat Split .................................................. .............................................. Was planning on doing only SLDL on hams day, to avoid OT with the Quad and Back next to one another.

05-14-2004, 03:40 PM	#33
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,021 Photos: 1	I personally would not eliminate arm work. But I feel mine are lacking. Some have shown gains off of it, so good luck. 10Hrs? Holy shit... Do you have a job?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

05-14-2004, 06:00 PM	#37
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,021 Photos: 1	Wise.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

05-16-2004, 02:31 PM	#38
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	If you train hard enough that simply isn't enough rest time in between workouts especially for quads. Recovery is important forresults. I think the lack of arm work is actually good now and again Most people's arms don't grow b/c of overtraining. What kind of exercises are you doing because like I said....if you're training hard and heavy I just don't see how you can do yourself justice training bodyparts that close together AND the types of bodyparts within a workout. For example I could never hit chest and back hard together...one of them is bound to suffer.
	Searching for the right balance...

05-19-2004, 05:22 PM	#40
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,021 Photos: 1	Update?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

05-14-2004, 09:48 AM	#32
sentricyphen Hungry for SIZE Join Date: Aug 2003 Location: pa Posts: 737	Got a good night sleep last night--10 hrs. I am ready to lift heavy

05-14-2004, 04:15 PM	#34
sentricyphen Hungry for SIZE Join Date: Aug 2003 Location: pa Posts: 737	yeah i hope it works. work? nope. I'll look for a job in june though.

05-14-2004, 05:57 PM	#35
donescobar2000 The Gym's Disciple Elite Member Join Date: Jul 2003 Location: Your girlfriend bedroom. Haha! Posts: 1,586 Photos: 7	Yea, you need a job you bum!
	]

05-14-2004, 05:59 PM	#36
sentricyphen Hungry for SIZE Join Date: Aug 2003 Location: pa Posts: 737	I'm just prepping for my future IFBB status.

05-19-2004, 06:53 PM	#41
sentricyphen Hungry for SIZE Join Date: Aug 2003 Location: pa Posts: 737	Today is refeed day... at last. Leg workout was very good, felt fairly strong. But, as usual, I went over my time limit--from now on I'm doing calves on arms day. It took like 1:45... way way to long. I'd like to keep it under an hour. That's about it for today, I hear some fat free ice cream calling me.

05-19-2004, 06:57 PM	#42
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,021 Photos: 1	What does your leg routine consist off? Exercise wise. Maybe you are talking too much
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

05-19-2004, 07:11 PM	#44
sentricyphen Hungry for SIZE Join Date: Aug 2003 Location: pa Posts: 737	And bump on the talking. Some old guy went on for FIFTEEN minutes about how he had a circulation problem in his calve..... UGHH... I just about died.

05-20-2004, 10:38 AM	#46
sentricyphen Hungry for SIZE Join Date: Aug 2003 Location: pa Posts: 737	feels good doesnt it.

07-26-2004, 11:42 AM	#47
sentricyphen Hungry for SIZE Join Date: Aug 2003 Location: pa Posts: 737	Well people I am back! It's been like a couple of months since I've posted but for good reason... during june I had a cast on, and I finished up my cut cycle in july, right now I am on my SD, just starting my first HST cycle, I am definitly excited. If any of you have tried it and have the results written down I'd like to hear about it, I am a bit worried it wont work and I will and up gaining a bunch of fat.

07-26-2004, 01:38 PM	#48
donescobar2000 The Gym's Disciple Elite Member Join Date: Jul 2003 Location: Your girlfriend bedroom. Haha! Posts: 1,586 Photos: 7	Welcome back puss!
	]

10-20-2004, 06:11 PM	#49
sentricyphen Hungry for SIZE Join Date: Aug 2003 Location: pa Posts: 737	Update: Gained 9 lean lbs from HST

10-20-2004, 06:15 PM	#50
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,021 Photos: 1	Damn, I thought that you would have forgot about this. Why not post some workouts or something
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-20-2004, 08:07 PM	#51
sentricyphen Hungry for SIZE Join Date: Aug 2003 Location: pa Posts: 737	forget about my beloved journal? never! ...those quads are huge man.

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