shiznit2169

thanks arch, i am not happy because 225 is usually cake for me but today it felt like i was squattin 225 for the first time ever. My leg strength was just not the same as it usually is. Just a bad workout, but im already over it as i can prepare for next week.

My Journal

shiznit2169

Upper Vertical

Overhead BB Press

tempo: 2-1-1
RI: 60secs

65 x 8
75 x 7
85 x 4, drop to 75 + 4

Chinups

tempo: 2-1-1
RI: 60secs

bw x 11
bw x 5
bw x 3

Damn, the first set was cake. Then right when the 2nd set started, my shoulders were fried! Damn!

WG Lat Pulldowns

RI: 30secs

100 x 8
130 x 8
95 x 8 (tempo: 2-2-1)

Front DB Raises

tempo: 1-2-1
RI: 30secs

15 x 8 (static hold for 5 secs on last rep)
20 x 8 (static hold for 5 secs on last rep)

Great pump!

V-Bar Pressdowns

RI: 30secs

plate#7 (out of 10) x 12
plate#8 (out of 10) x 8

Double pump!

Reverse Pec Deck

tempo: 1-2-1
RI: 30secs

50 x 8
60 x 8

I was supposed to do side raises but the gym was packed and i couldnt afford to wait for the db's i needed so i did these instead.

What a great workout. My delts and upper back was totally fried. Deadlifts next on friday!

My Journal

reg56

I really like the new routine, I'll have to try it once football ends. Also, you should try and start using the weight belt for dips and chins. Good luck trying to figure out how to use it lol, took me a good 5 minutes.

Seanp156

Don't you just... more or less put the padded/leather part around your lower back right above your waist, slightly bend over so it stays on, and put the weight on the chain?

My Journal

reg56

Must you embarrass me

shiznit2169

ya steve, its a good routine. Give it a try someday.

My Journal

Seanp156

Lol I wasn't trying to do that, I'm just asking for confirmation because that's how I can picture it being done based off what I've seen of the belts... I haven't used one yet, so I'm sure it's a little different to get used to it.

My Journal

shiznit2169

Legs

Deadlifts

RI: 60-70secs

warmup

135 x 8
185 x 5

225 x 3
275 x 1
315 x 1
315 x 1

These felt great. Grip is getting stronger, back is stronger too. I can go for more but decided not to.

Lunges - DB's (each leg)

RI: 45secs

40 x 8
40 x 8
45 x 6

Really killed my quads and glutes, used DB's to get my form down and then i'll use BB.

Front Squat (arms crossed)

bar x 8
bar x 8

Just trying these out to get my form down. Honestly, the bar alone hurt my delts a little bit. I was holding it right and was smooth going down and up but it's hard to hold it up and hurts. I dont know how guys manage to do heavy front squats like that.

DB Shrugs

70 x 15

Just threw these in

Decline Twisting Crunches

RI: 30secs

bw x 20
bw x 20

Very slow here. Full ROM and flexing abs hard at the top.

Swiss Ball Crunches

RI: 30secs

bw x 30
bw x 30

Leg Curls

RI: 45 secs

50 x 8
60 x 8

I went light on these, my legs were so sore from last tuesday's workout. My legs have never felt this sore in my life now that i do legs twice a week. Even after 3 days, my calves are still very sore and i can barely walk right. They are very slow in recovery compared to my upper body.

My Journal

shiznit2169

Alright, well today was the first time i have ever lifted before 10 am because i am going to the red sox game today at 2 vs the twins. Also, my strength was a little off today because i went to my friend's graduation party yesterday and i wasn't consistant with my meals so it was impossible to eat every 3 hours and i had a few treats. I was also tired and got like 6 hours of sleep but still did well otherwise.

Upper Horizontal

Flat DB Press

RI: 60secs

70/3x4 (sets x reps)
65 x 6

Incline DB Press

tempo: 2-1-1
RI: 60secs

50 x 7
45 x 7

BB Bent Over Rows

RI: 45secs

135 x 8 - overhand
135 x 8 - underhand

tempo: 2-3-1

105 x 4 (overhand) + 105 x 4 (underhand)

CG Seated Rows

tempo: 2-3-1
RI: 30secs

plate#5 x 8
plate#7 x 8

Seated Incline DB Curls

RI: 30secs

25 x 8
30 x 8

My Journal

Archangel

Solid w/o there Brother Shiznit!!! Goin to the game huh? Go Sox!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Nick+

One hell of a journal here! Impressed by the bent over row poundage. (amongst others)

shiznit2169

thanks nick, i could do a lot more but i do less weight so i can focus on the form, contracting and squeezing my back as i perform it.

My Journal

shiznit2169

Legs

Warmup

3 min bike

ATF Squats

RI: 60secs

135 x 8
155 x 6
155 x 6
135 x 8 (tempo: 2-5-1)

I'm starting from scratch again. The last few weeks, my leg strength hasnt been 100% and my form was all over the place when squattin in the 200's so this time i am focusing on going DEEP and staying in the hole more to break that sticking point i have trouble with. Honestly, these killed my quads so hard with stricter form and lighter weight compared to the last few weeks.

Leg Press

tempo: 2-1-1
RI: 60secs

360 x 8
270 x 12

Brutal

SLDL's (dumbbells)

temp: 2-1-2
RI: 60secs

45 x 8
55 x 8
60 x 8

I used dumbbells today because my lower back was a little sore.

Standing Calf Raises

tempo: 2-1-2
RI: 30secs

140 x 12
120 x 12

I was too exhaused today. Quickly got those over with and went right to my locker.

Can someone tell me why leg day makes you feel so light headed and you feel like you're going to throw up? I mean, i work very hard every day but it's always leg day where i just get dizzy at the end and have that feeling in my stomach so i gotta lay down for a while. I dont understand?

My Journal

shiznit2169

Upper Vertical

Overhead BB Press

tempo: 2-1-1
RI: 60secs

85 x 8
75 x 8
65 x 8

CG Chinups

tempo: 2-1-1
RI: 60secs

bw x 13
bw x 7
bw x 4

Upright Rows

RI: 45secs

95 x 6
75 x 8

Low Pulley Bent Over Lateral Raises

RI: 30secs

15 x 8
20 x 8

These were pretty hard to go full ROM

WG Lat Pulldowns

RI: 45secs

plate#7 x 8
plate#8 x 8
plate#6 x 8 (tempo: 3-4-1)

Rope Pressdowns

RI: 30secs

80 x 10
95 x 10

I dont know what this is called, but its for forearms and you grip it with both hands with your arms extended straight out and you like roll it up all the way to your hand (the weight is tied to a rope). I did these reverse and regular grip.

BB Wrist Curls (arms rested on flat bench)

20 x 10 - reverse
20 x 10 - normal
20 x 10 - reverse
30 x 12 - normal

BIG VEINS

My Journal

shiznit2169

Legs

Warmup

3 min bike
light deadlifts - 135 x 8

Deadlifts

RI: 60-70secs

175 x 8
225 x 6
275 x 3
315 x 1

BB Lunges (each leg)

RI: 60secs

95 x 8
115 x 8

Front Squat

95 x 8

I did these instead of a 3rd set of lunges so i can practice the form. I did well the first 7 reps and then it kinda slipped off my delts so i had to push it back up for the 8th rep. It was easy, but holding it up i am still having difficulty.

Lying Leg Curls

tempo: 2-2-1
RI: 45secs

50 x 15
70 x 10

Lever Seated Calf Machine

tempo: 2-1-2
RI: 30-40secs

45 x 15
95 x 15
95 x 15

Standing Calf Raises

RI: 30-40secs

120 x 10
180 x 10
100 x 10 (tempo: 3-3-1)

Swiss Ball Crunches

RI: 30secs

bw x 30
bw x 30

Hanging Knee Raises

RI: 30secs

bw x 15
bw x 15

My Journal

P-funk

try this:

everything is written as reps x sets

day 1- Upper

main lifts week 1,2 and 3:

Bench press-
week 1- 5x5- RI= 60-90sec- tempo= 1/3/1
week 2- 8x4- RI= 60-90sec- tempo= 1/3/1
week 3- 6x4- RI= 60-90sec- tempo= 1/3/1

seated cable row
week 1- 5x5- RI= 60-90sec- tempo= 1/3/1
week 2- 8x4- RI= 60-90sec- tempo= 1/3/1
week 3- 6x4- RI= 60-90sec- tempo= 1/3/1

main lifts weeks 4 and 5:

Low incline DB bench press
week 4- 10x3- RI= 60-90sec- tempo= 3/2/1
week 5- 12x4- RI= 60-90sec- tempo= 3/2/1

Bent over BB row
week 4- 10x3- RI= 60-90sec- tempo= 3/2/1
week 5- 12x4- RI= 60-90sec- tempo= 3/2/1


density work- first the rules....you are to perform 5 sets. You are to perform 5-8 reps per set. Lower the weight if you need to make that rep range. these are not rest pause reps or anythign like that. they are straight reps with a controled tempo. the second you puase the set is over. rest and do another one. keep the rep speed constant. Rest interval decreases by 5sec per week. this is performed after your main lifts. the intensity of the weight should be enough that you can use the same weight for all 5 sets. like i said, if it is getting heavy, form is suffering, rep quality is suffereing and you aren't getting at minimum 5 reps then drop the weight like you would a drop set. The goal is to use the same amount of weight each week and improve your density. So, if you are using 45lb DBs for your shoulder press for 5-8 reps x 5 sets at 30sec rest on week 1. Try and use the same weight for every week and get the same amount of reps with less rest. g et my point? the weight stays constant through out....unless you are getting crushed and not hitting reps.


weeks 1-5 density work
5-8 reps x 5 sets
RI=
week 1- 30sec
week 2- 25sec
week 3- 20sec
week 4- 15sec
week 5- 10sec

DB shoulder press
WG pull down
DB front raise
cable pressdown
DB hammer curl



Day 2- legs
Main lifts week 1,2 and 3:

Squat
week 1- 5x5- RI= 60-90sec- tempo= 1/6/1
week 2- 8x4- RI= 60-90sec- tempo= 1/6/1
week 3- 6x4- RI= 60-90sec- tempo= 1/6/1

SLDL
week 1- 5x5- RI= 60-90sec- tempo= 1/6/1
week 2- 8x4- RI= 60-90sec- tempo= 1/6/1
week 3- 6x4- RI= 60-90sec- tempo= 1/6/1

seated calf raise
week 1- 5x5- RI= 60-90sec- tempo= 1/6/1
week 2- 8x4- RI= 60-90sec- tempo= 1/6/1
week 3- 6x4- RI= 60-90sec- tempo= 1/6/1

Main lifts week 4 and 5:
Leg press
week 4- 10x3- RI= 60-90sec- tempo= 3/2/1
week 5- 12x4- RI= 60-90sec- tempo= 3/2/1

deadlift (from the floor)
week 4- 10x3- RI= 60-90sec- tempo= 3/2/1
week 5- 12x4- RI= 60-90sec- tempo= 3/2/1

45 degree calf raise
week 4- 10x3- RI= 60-90sec- tempo= 3/2/1
week 5- 12x4- RI= 60-90sec- tempo= 3/2/1


density work week 1-5
5-8 reps x 5 sets
RI=
week 1- 30sec
week 2- 25sec
week 3- 20sec
week 4- 15sec
week 5- 10sec


front squat
leg curl
calf raise


day 3 upper
main lifts weeks 1,2 and 3

BB shoulder press (standing)
week 1- 5x5- RI= 60-90sec- tempo= 1/0/1
week 2- 8x4- RI= 60-90sec- tempo= 1/0/1
week 3- 6x4- RI= 60-90sec- tempo= 1/0/1

BB curl
week 1- 5x5- RI= 60-90sec- tempo= 3/2/1
week 2- 8x4- RI= 60-90sec- tempo= 3/2/1
week 3- 6x4- RI= 60-90sec- tempo= 3/2/1

skull crushers
week 1- 5x5- RI= 60-90sec- tempo= 3/2/1
week 2- 8x4- RI= 60-90sec- tempo= 3/2/1
week 3- 6x4- RI= 60-90sec- tempo= 3/2/1

BB shurg
week 1- 5x5- RI= 60-90sec- tempo= 1/0/1
week 2- 8x4- RI= 60-90sec- tempo= 1/0/1
week 3- 6x4- RI= 60-90sec- tempo= 1/0/1

mail lifts week 4 and 5
Db shoulder press
week 4- 10x3- RI= 60-90sec- tempo= 3/2/1
week 5- 12x4- RI= 60-90sec- tempo= 3/2/1

preachur curl
week 4- 10x3- RI= 60-90sec- tempo= 3/2/1
week 5- 12x4- RI= 60-90sec- tempo= 3/2/1

pressdowns
week 4- 10x3- RI= 60-90sec- tempo= 3/2/1
week 5- 12x4- RI= 60-90sec- tempo= 3/2/1

DB shrugs
week 4- 10x3- RI= 60-90sec- tempo= 3/2/1
week 5- 12x4- RI= 60-90sec- tempo= 3/2/1


density work week 1-5
5-8 reps x 5 sets
RI=
week 1- 30sec
week 2- 25sec
week 3- 20sec
week 4- 15sec
week 5- 10sec

DB bench press
pull up
upright row
lateral raise
pull over



day 4- lower body

Okay, for this it is more like active rest. Take the exact same exercises for your main lifts and perform them for the same rep ranges but just lower the weight by about 80% and perform them. The density stuff is different on this day though:

density work week 1-5
5-8 reps x 5 sets
RI=
week 1- 30sec
week 2- 25sec
week 3- 20sec
week 4- 15sec
week 5- 10sec


sumo deadlift
leg ext.
calf raise




good luck

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

shiznit2169

holy shit p-funk, i didn't think you would actually take the time to think and plan out a routine for a guy you only know online. I can't possibly thank you for this. I can't wait to try it and some of the tempo's look absolutely brutal (squats, SLDL's) lmao.

I have a few questions though.

1. Say for the density work, i am performing 45 pounders for DB Presses like you stated above. Say i successfully completed only 4 sets of 5-8 reps, but on the 5th set i only got 2 reps (just an example). Do i drop down to 40 pounds and finish that last set and use 40 pounds for the next time i do this?

2. Take the same exercise from question #1 and say i did 8 reps for sets 1 and 2. Then for the 3rd set i could only get 6. Is that still ok considering i was still in the 5-8 range or am i supposed to aim for the same number (8 reps for all 5 sets)?

3. My gym does not have a seated calf raise so what could be a substitute? I could sit down on the bench with a barbell on my legs and lift my toes up on a 2-3" block if that will work?

4. For example, say i just finished doing DB Presses for 5 sets and i proceed to do the WG Lat Pulldowns but somebody is already on it. My gym often gets crowded and i have to wait for a certain machine to use or the squat rack (sadly, we only have 2) so should i just play it out and wait or do something else? Maybe i could skip WG Lat Pulldowns and go straight into (say cable pressdowns) and come back to it later? What do you think?

5. Which main lifts are you referring to? I'm a little confused here.

Once again thanks. I was just reading this article http://www.ironmagazineforums.com/sh...ad.php?t=44140 (Density Training (revisited)) and was thinking of putting together a routine and bam, you posted one of your own. Coincidence? Now i'll get to experience how you feel after these kind of days.

The only thing i'm a little worried about is squats. My gym doesn't have a power rack, and just that rack like i posted a pic before (few pages ago) but i can drop the weight and it will turn heads my way. Oh well.

Sorry for all the questions, just wanted to get a few points right.

My Journal

P-funk

okay, here are your answers:

1) On the 5th set you only get 2 reps. Do a drop set to get three more. next week still stick it out with the 45s and see if you can make.

2) If you get 6 on third set you are cool. keep trying to get 5 or 6 reps for the last 2 sets. that is a good weight.

3) I just put that in. use whatever calf raises you want.

4) the desity work does not have to be in order. Just move and do whatever order you can. The main lifts need to be performed before the density work in that order though. that is the only rule.

5) For leg day I was refering to the main lifts on day 2. On day 4 all you do is repeat the same main lifts that you did on day 2 but with about 80% less so it is kind of like active rest. Then you go and do your denstiy work like an animal. The density work changes between day 2 and 4. the main lifts do not. Make sense?

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

shiznit2169

thanks p, i understand everything fully now. I am starting this tomorrow.

My Journal

Archangel

Looks VERY Intense, good luck with it Brother Shiznit!!! Brother Funk is a Great guy, he helped me out tremendously too a couple times!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

shiznit2169

day 1 - Upper

Main Lifts

db bench press
tempo: 1-3-1
RI: 60-90secs
5x5/60

seated cable row
tempo: 1-3-1
RI: 60-90secs
5x5/plate#7,7,9,10,12

Density Work - RI = 30 SECONDS!!

I just copied-pasted this from my documents so you know what im doing from now on.

"Rule is to peform 5 sets with a rep range of 5-8. Straight reps with controlled tempo. If you pause, it's a dead set. Rest and do another. RI decreases by 5 each week. Always performed after main lifts. Use weight that is enough to peform 5-8 reps for all 5 sets. If it is getting heavy, form is suffering, rep quality is suffereing and you aren't getting at minimum 5 reps then drop the weight like you would a drop set. The goal is to use the same amount of weight each week and improve your density. The weight stays constant, never change it."


DB shoulder press
30/8x5 (reps x sets)

WG Lat pulldowns
plate#7/8,8,7,6,5

DB Front Raise
15/8x5 (reps x sets)

Hammer Curls
25/8,8,7,5,5

Rope Cable Pressdowns
80/8,8,7,5,5

Wow, this was a brutal workout. I loved it. Leg day tomorrow? Oh boy.

Pfunk, i wasnt sure if the weight has to stay the same for the main lifts? Please let me know. Also, am i writing the weight/reps down the right way for the density work? I'm not sure how you do it.

My Journal

Archangel

Looks pretty good!!! Definatly brutal, good luck with it!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

P-funk

yea, you are writing down the weight like I do....weight/reps x sets. On the main lifts you wrote it backwards.

For the main lifts it depends on how well you know you training and percentages. the weight doesn't ahve to stay the same and someone like you that is used to doing more BB'er training (pyramids etc..) may not know your percentages as opposed to me were I am all over that stuff. Like I have a good idea and feel for what weihgt I can triple or double.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book