Ten Years Gone Hybrid Log

**tenxyearsxgone** · 12-12-2004, 07:54 PM

Greetings! Before I list my workout that I will be tracking let me list my stats and goals

Height: 5'10"
Weight: 180lbs
Chest: 42"
Arms: 16.5"
Waist: 32"
Quads: 24"
Calves: 15"

Bench: 295
Squat: 330
Deadlift: 445

GOAL by June 2005 (approximately 6 months)

Weight: 195-200lbs
Chest: 45"
Arms: 17.5"
Quads: 26"
Calves: 16"

Bench: 335
Squat: 375
Dead: 500

Here is the Routine I will be following for as long as I see great results, after which I will probably switch to a westside routine.

Strength Routine

Monday:

Squats -- 2 x 6
Squats – 1x15-20
Box squats -- 2 x 8
Good Mornings -- 2 x 6-8

Calves superset -- 2 x 10
Abs

Wednesday:

Flat bench -- 2 x 4-6
Incline Bench -- 1 x 6
Weighted dips alt with JM Press -- 2 x 8
Military Press -- 2 x 5

Friday:

Dead lifts (alt w/ SLDL) – 3x3
Bent over rows -- 2 x 4
Pull downs alt with Pull ups -- 2 x 6

Saturday:

Speed Squats (50 to 60 percent) 10x2
Speed Bench (60 percent) 9x3
BB Curls – 2x4
DB Curls – 2x10

Calves superset -- 2 x 10
Abs

**tenxyearsxgone** · 12-13-2004, 07:15 AM

Today's routine will be:

Monday:

Squats -- 2 x 6
Squats – 1x15-20
Box squats -- 2 x 8
Good Mornings -- 2 x 6-8

Calves superset -- 2 x 10
Abs

My goal is to get 2 sets of 6 reps full ROM with 255 on Squats I'll see what happens...

**P-funk** · 12-13-2004, 10:04 AM

If your max is 330 then 2 sets of 6 at 25 should be no problem. 6 reps is about 85% of your 1RM, in this case around 280lbs. You should up the a bit to 265 or 275 to make sure you are wokring for it.

**tenxyearsxgone** · 12-13-2004, 02:20 PM

Ok so my workout partner pulled a hamstring and we decided to change this week to

Mon- chest
tues - legs
fri - back
sat - same

TODAY

Working Sets listed (no warm ups listed)

Flat Bench

255x6
265x4

Incline Bench

225x6

Weighted Dips

2 sets of 90 Lbs (two 45lb plates)

Seated Military Press

165x8 for two sets

**Newt** · 12-13-2004, 02:22 PM

I can understand your goals for gains but how do you plan on growning that other inch?

**tenxyearsxgone** · 12-13-2004, 02:46 PM

haha you mean to 6 foot??? When i wear boots I'm 6 foot

lol thanks for the comedy Newt...

**Luke9583** · 12-13-2004, 02:48 PM

Originally Posted by tenxyearsxgone

haha you mean to 6 foot??? When i wear boots I'm 6 foot

lol thanks for the comedy Newt...

I think he meant, how do you plan to grow an inch in your arms in 6 months

**Newt** · 12-13-2004, 03:02 PM

No I was talking about the hight. If you find a way to get me some inches let me know!

**tenxyearsxgone** · 12-13-2004, 03:19 PM

Yeah i never said how big my arms were lol...funny newt...i liked that one u nut

luke...its possible to do it...my arms used to be 17" but i lost 15lbs since then and im down to 16.5" but my body fat is about 8-9 percent now...before it was about 14 or 15...so im happier...smaller arms but more muscle mass in em'

**Luke9583** · 12-14-2004, 07:29 AM

Originally Posted by tenxyearsxgone

Yeah i never said how big my arms were lol...funny newt...i liked that one u nut

luke...its possible to do it...my arms used to be 17" but i lost 15lbs since then and im down to 16.5" but my body fat is about 8-9 percent now...before it was about 14 or 15...so im happier...smaller arms but more muscle mass in em'

You're lucky, I store 0 fat in my arms. I have to fight to get my puny 15"ers

**tenxyearsxgone** · 12-15-2004, 04:14 AM

don't fret Luke...my arms used to be 15"...one day i just started eating more, and my training went a lot smoother...check your diet boss...

**Rocco32** · 12-15-2004, 04:52 AM

Originally Posted by Luke9583

You're lucky, I store 0 fat in my arms. I have to fight to get my puny 15"ers

I'd rather have defined 15"ers than 16"s w/ fat.

Unfortunately I don't have either

**tenxyearsxgone** · 12-15-2004, 09:17 PM

Legs

Squats

265x1x5
275x1x5

Machine Squats??? (stand on platform, pads on shoulders and squat not hack)>???

6 plates x1x8
8 plates x1x8
10 plastes x1x5

Good Mornings

135x1x10
155x1x8

Abs

6lb medicine ballx3x15

Calves

Supersets no weight need mention because of maching use.

**tenxyearsxgone** · 12-17-2004, 07:32 PM

Friday ... after celebrating my 23rd birthday, i am a hungover mess...hahah anyway here is my hungover back routine for the day

Deads

3x3 with 365

B/O Rows

1x8 with 185
1x6 with 205

WG Pull Down

1x8 with 180
1x6 with 200

BB Curl

2x6 with 125
2x8 with 95

**tenxyearsxgone** · 12-20-2004, 02:34 PM

Monday ... Legs ...

Squats

2x6 @ 275
1x5 @ 275

Good Mornings

1 x 8 @ 175
1x 6 @ 185

Box Squat

1 x 5 @ 225

Abs

Inc Bench 2x15 with 10lb Medicine Ball

Calves

2 supersets between standing raise and seated press with 8 reps

**tenxyearsxgone** · 12-22-2004, 01:46 PM

Wednesday ... Chest ...

Bench

1x12 @ 135
1x6 @ 185
1x3 @ 225
1x1 @ 255
1x4 @ 265
1x4 @ 275

Decline Bench

1x4 @ 265
1x3 @ 285

JM Press

4x8 @ 135

Side Raises

1x8 @ 40lb DB's
1x8 @ 45lb DB's

Rear Delt Machine

1x8 @ 165
1x6 @ 180

Hammer Strength Chest Press

1x6 with four 45lb plates and a 25lb plate on each side
1x4 with four 45lb plates each side
1x6 with three 45lb plates each side'
1x6 with two 45lb plates each side

**Rocco32** · 12-22-2004, 02:40 PM

Nice w/o's in here Ten. Your throwing some nice weights around!

**Duncans Donuts** · 12-22-2004, 05:51 PM

Got any pictures up Tex?

**tenxyearsxgone** · 12-27-2004, 02:27 PM

Thanks rock ... DD I will take some this week as i Just got a Digital Camera.

Here is Today's Workout as I missed last weeks BAck workout due to Xmas and what not. Thanks for posting fellas all comments and criticisms are desired!!! thanks

Squats

sets x reps @ Weight...

6x3 @ 240lbs ATF Squats

Box Squats in Smith machine (Box 12")

1x8 @ 225
1x6 @ 255

Good Mornings

1x8 @ 165
1x8 @ 175

Roman Chair ( Incline type bench where you bend over to work the lower back/hams)

3x10 with a 45lb Plate

Calves ( Standing Calf Raise Supersetted with seated Calf Raise)

2x10 with 300lb pin on both Machines

**tenxyearsxgone** · 12-27-2004, 02:29 PM

AS you can see my goals are in my profile ... Squatting is my worst lift by far although my dead is my best which makes no sense to me or anyone i know!!!>!?!?!?!?!? So once I get that up and get my bench up to at least 335 or so I'll enter my first powerlifting competition for fun ... I'll probably specialize in dead since its my best lift. I want to get up to 198lb weight class which is basically another 20lb of lean muscle that I want as Id like to stay lean and get strong as hell.

**tenxyearsxgone** · 12-27-2004, 02:33 PM

I am attaching my modified routine that i"ve posted recently... the table is from www.joeskopec.com its a 9 week russian lifting routine he posted...i altered it as you can see ... all you do is put in your 1RM and it calculaties a proggressive overload type of routine to get your 3 lifts up. I have done it before with success, now I am just critiquing it as lifting as much as it calls for is overtraining for my body type. Take a look at it and give it a try or tear it apart and make it better.

For those not familiar with WestSide check out www.elitefts.com as Saturday is to work on my bar speed for bench/squat/dead and I added clean and press for another power movement and to strengthen my shoulders and body overall. I'll see if this is overtraining or if it works well. This is to get my lifts strong and not work my "beach" muscles as I have minimal bicep work etc....I want to get up to a 400 bench etc before I go back to a bodybuilding routine for awhile. Thanks fellas!!!

**tenxyearsxgone** · 12-27-2004, 02:58 PM

Pictures from Today .... 12/27/04

Bodyweight -- 178LBS
Height -- 5' 10.5"

**tenxyearsxgone** · 12-29-2004, 02:49 PM

Wednesday 12/29 Workout -- chest

Flat Bench Wide Grip

6x3 @ 235

Decline Bench Medium Grip

2x5 @ 255

Incline Medium Grip

1x6 @ 225

Weighted Dips

2x8 @ Bodyweight + 90lbs

Side Raises

1x8 @ 45lb DB's
2 giant sets as many reps as possible going from 45-35-30 lb DB's

**CowPimp** · 12-29-2004, 04:34 PM

Interesting looking routine. You are quite strong for your bodyweight. Those dips are very nice!

**tenxyearsxgone** · 12-29-2004, 04:59 PM

Thanks Cow...what do you think of the routine? It is something i've adapted to fit my personal goals i guess in strength after failing at westside. I did almost two months of westside to no avail. I did a 9 week russian routine from www.joeskopec.com under calculators in the summer and made good gains so this is basically that routine just less volume and arranged differently by yours truly.

**CowPimp** · 12-29-2004, 05:24 PM

I think it looks good, but there is something I would do differently. It seems like you place a lot of emphasis on improving bench press strength. I would make it so that you alternate which lifts you train for each week. So, do 2 days of squat/deadlift centric lifting and 1 day of bench press centric lifting the first week; do 2 days of bench centrinc lifting and 1 day of squat/DL centric lifting the proceeding week. The speed day would remain the same.

Also, I think it's really cool that you incorporated an olympic lift into your routine. As well, the clean and press will assist you with all 3 of your core lifts.

**tenxyearsxgone** · 12-29-2004, 05:37 PM

Thanks for the advice CP. I am not sure if I totally understand at this point what you mean that I put too much emphasis on Benching? I have more sets at an equal intensity for legs on Monday, not too mention I am also deadlifting on Friday and speed squatting on Saturday.

Yeah I always liked the clean and press I have not done it in over a year, although i've only been lifting for two years, actually three but I got in a car accident and snapped my collarbone in half in january of 2003...I came back and couldn't bench 135 lol!!!

**Rocco32** · 12-29-2004, 05:49 PM

Looking good in here Ten. That's an interesting program, I need to take some more time and read it more in depth.

**CowPimp** · 12-29-2004, 06:16 PM

Originally Posted by tenxyearsxgone

Thanks for the advice CP. I am not sure if I totally understand at this point what you mean that I put too much emphasis on Benching? I have more sets at an equal intensity for legs on Monday, not too mention I am also deadlifting on Friday and speed squatting on Saturday.

Yeah I always liked the clean and press I have not done it in over a year, although i've only been lifting for two years, actually three but I got in a car accident and snapped my collarbone in half in january of 2003...I came back and couldn't bench 135 lol!!!

I really just meant in terms of accessory work. I'm basing this on the Jay's Routine.doc file. I would probably just throw in another squat/deadlift oriented lift on Friday and call it a day. In reality, you are a lot stronger than I am, so I should probably be taking advice from you, but it was just a thought.

**tenxyearsxgone** · 12-29-2004, 10:58 PM

CP, can you give me an example buddy ???

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