The Dragon's Journey

assassin · 01-14-2007, 11:55 AM

HI EVERY BODY , This Is my New training journal , any comments would be appreciated.

-GOALS:

decreasing body fat percentage without losing much lbm.

Increasing or Maintaining Strength While cutting.

increasing fitness levels for kick boxing competition.

-STATS: 166 POUND BW , 12-14% BF

-Current Program :

*chest

*back

*shoulders / arms

*legs

+ 4 workouts per week of high intensity kick boxing training.(lot's of pull ups,push ups,crunches & lot's of jumping rope involved)

supplements on : amino acids / multi vitamins

every week will include a complete rest day (no weights / no cardio).

Let The journey start

assassin · 01-14-2007, 11:56 AM

some times i perform my weight training just before the boxing workout that's why i had to split it into 4 days... chest and back day may include some light arm work....

assassin · 01-14-2007, 12:00 PM

14-1-07 sunday

my first day in the journal is a rest day ..just finished an exam and totally exausted.

**DOMS** · 01-14-2007, 12:02 PM

Good job on starting your journal!

What are the details of your workout?

Double D · 01-14-2007, 06:48 PM

I dislike this workout very much and you havent even posted exercises. Try something like a push/legs/pull, rather than dividing it up like that. Whenever cutting I like to keep the weights heavy and protein high. It helps with maintaining lbm.

assassin · 01-15-2007, 04:35 PM

Quote:

Originally Posted by DOMS

Good job on starting your journal!

What are the details of your workout?

thanx doms ,my workout goes like this

chest

flat barbell press x 3
incline db/bb press x 3
weighted dips x 3
flyes x 2-3
2-3 sets of triceps work (optional)

back

bb rowsx3-4
wg pulldownsx3
seated cg cable rowsx3
cg pulldowns or chinups or one hand db rows x3
db shrugs x2

shoulders /bi/tri

bb shoulder seated press x 4
db over head press x 3
lateral db raises x 2
bb curls x 3-4
db curls x 2-3
skull crushers x 3
cable push downs / one arm triceps extensions x3

legs

i used to start with squatting then deadlifting but i changed my workout to:

regular deadlifts x 4
light squats x 3
hack squats x 2-3
calves work (not planned)

assassin · 01-15-2007, 04:38 PM

Quote:

Originally Posted by Double D

I dislike this workout very much and you havent even posted exercises. Try something like a push/legs/pull, rather than dividing it up like that. Whenever cutting I like to keep the weights heavy and protein high. It helps with maintaining lbm.

push/pull/legs has much volume In it and as I said sometimes I have to workout after weights , It's also exausting when cutting ....

assassin · 01-15-2007, 04:41 PM

MON 15-1-07

kick boxing workout ...

Double D · 01-17-2007, 08:34 AM

Volume is only what you make of it. You dont have to have volume in a routine like that. If you simply make it into a 2-3x5 routine then it has very little volume. Something like this.

Push

Bench-2-3x5
Incline-2-3x5
Dips-2-3x5

So you are trying to say thats to much volume?

Up to you, but I still like to keep my reps low and protein very high while cutting. Besdies this program probably has less volume than your current one. Either way best of luck.

assassin · 01-17-2007, 09:30 AM

Quote:

Originally Posted by Double D

Volume is only what you make of it. You dont have to have volume in a routine like that. If you simply make it into a 2-3x5 routine then it has very little volume. Something like this.

Push

Bench-2-3x5
Incline-2-3x5
Dips-2-3x5

So you are trying to say thats to much volume?

Up to you, but I still like to keep my reps low and protein very high while cutting. Besdies this program probably has less volume than your current one. Either way best of luck.

what about if my triceps and shoulders are lagging?? is that a good reason to make shoulders and arms on a seperate day??what do you think? i don't know but i also wanted to put in some isolation wich i can't do with p/p/L

**DOMS** · 01-17-2007, 09:38 AM

Quote:

Originally Posted by assassin

thanx doms ,my workout goes like this

chest

flat barbell press x 3
incline db/bb press x 3
weighted dips x 3
flyes x 2-3
2-3 sets of triceps work (optional)

back

bb rowsx3-4
wg pulldownsx3
seated cg cable rowsx3
cg pulldowns or chinups or one hand db rows x3
db shrugs x2

shoulders /bi/tri

bb shoulder seated press x 4
db over head press x 3
lateral db raises x 2
bb curls x 3-4
db curls x 2-3
skull crushers x 3
cable push downs / one arm triceps extensions x3

legs

i used to start with squatting then deadlifting but i changed my workout to:

regular deadlifts x 4
light squats x 3
hack squats x 2-3
calves work (not planned)

To my inexperienced eye it looks okay. As for the volume used on your arms, everyone is different. Some people take a lot or reps/sets to get their arms to grow, some lucky bastards never have to directly hit their arms, some people are in between, and some people take to stuff like superset, dropsets, or the like.

If you've done high volume before and you haven't grown, you may want to sticking with compound exercises and not hit your arms directly. If that doesn't work then try something in between. A large part of doing well in bodybuilding or weight training is figuring out what works best for you.

I should note that you left something very important out of your workout: what are the rest intervals?

Also, is your routine from a template like P/RR/S, West Side, etc.? Or are you just making it up as you go? If you are making it up, why did you choose those parameters?

Inquiring minds want to know!

assassin · 01-17-2007, 09:55 AM

Quote:

Originally Posted by DOMS

To my inexperienced eye it looks okay. As for the volume used on your arms, everyone is different. Some people take a lot or reps/sets to get their arms to grow, some lucky bastards never have to directly hit their arms, some people are in between, and some people take to stuff like superset, dropsets, or the like.

If you've done high volume before and you haven't grown, you may want to sticking with compound exercises and not hit your arms directly. If that doesn't work then try something in between. A large part of doing well in bodybuilding or weight training is figuring out what works best for you.

I should note that you left something very important out of your workout: what are the rest intervals?

Also, is your routine from a template like P/RR/S, West Side, etc.? Or are you just making it up as you go? If you are making it up, why did you choose those parameters?

Inquiring minds want to know!

Yeah you are right ..I didn't mention anything about rest intervals or reps.....my rest intervals depend on the intensity and whether if i go to failure or not ,never goes higher than 2 min .usually 45 seconds or so,......my tempo is ..explosive positives and slow negatives 2/0/1/1 or 3/0/1/1...

I change my rep scheme regularly BETWEEN low reps (5-8) and high (10-12) or I use a pyramid scheme like 12-8-6-10

no my routine is not from a template....I just selected my favourite exercises....

Double D · 01-17-2007, 10:11 AM

I saw DOMS mentioned westside, god I absolutly love it! If you ever consider going to primarly strength I would give it a go!

assassin · 01-17-2007, 10:17 AM

Quote:

Originally Posted by Double D

I saw DOMS mentioned westside, god I absolutly love it! If you ever consider going to primarly strength I would give it a go!

yeah strength is one of my primary goals...i'll check the westside workout now

Double D · 01-17-2007, 10:19 AM

I got a whole thread on it.

assassin · 01-18-2007, 06:59 PM

Quote:

Originally Posted by Double D

I got a whole thread on it.

I checked it out ...but the very low reps doesn't suit my goals ..but maybe later after I reached my desired goals i'll give the west side a try ....

assassin · 01-18-2007, 07:08 PM

ok today was my first workout since I've started the journal...

10 MIN jumping rope (warm up) ....

DEADS...

10 X 85KG

7 X115 KG

5 X115

6 X115

7 X115

I 'll have to buy hand straps ... since i could add more weight easily and get more reps but my wrists suck and fail after the 5'th rep

SQUATS (light weight , trying to focus on form)

10 x 85 kg
10x 85
10x 85

biceps bb curls

3 x 30 kgs x 8 reps

assassin · 01-18-2007, 07:10 PM

actually I was too late for a friend so I didn't complete the workout ..i usually have to do hacks and calves work..

ReproMan · 01-18-2007, 07:20 PM

Quote:

Originally Posted by assassin

thanx doms ,my workout goes like this

chest

flat barbell press x 3
incline db/bb press x 3
weighted dips x 3
flyes x 2-3
2-3 sets of triceps work (optional)

back

bb rowsx3-4
wg pulldownsx3
seated cg cable rowsx3
cg pulldowns or chinups or one hand db rows x3
db shrugs x2

shoulders /bi/tri

bb shoulder seated press x 4
db over head press x 3
lateral db raises x 2
bb curls x 3-4
db curls x 2-3
skull crushers x 3
cable push downs / one arm triceps extensions x3

legs

i used to start with squatting then deadlifting but i changed my workout to:

regular deadlifts x 4
light squats x 3
hack squats x 2-3
calves work (not planned)

I kinda like what ya got goin on here. I'd like to see a little more lower body volume though. You'd probably have to cut back a little volume elsewhere but you've got a good balance on the upper stuff. If it were me I would move the shoulder stuff to the chest day and maybe do your quads and hammys on a different day. What do I know though... Just my 2 cents.

assassin · 01-18-2007, 07:42 PM

Quote:

Originally Posted by FatCatMC

I kinda like what ya got goin on here. I'd like to see a little more lower body volume though. You'd probably have to cut back a little volume elsewhere but you've got a good balance on the upper stuff. If it were me I would move the shoulder stuff to the chest day and maybe do your quads and hammys on a different day. What do I know though... Just my 2 cents.

Yeah good Idea ... I know i want to increase the volume of my lower body work but the problem is that they are worked every day on my kick boxing workouts......anyway ...i think after 2 weeks or so i'm gonna move shoulders with chest ... but after i try the seperate shoulders workout......

Double D · 01-19-2007, 08:50 AM

Nice looking workout keep up the hard work!

assassin · 01-19-2007, 04:53 PM

Quote:

Originally Posted by Double D

Nice looking workout keep up the hard work!

thnx double d

assassin · 01-21-2007, 01:58 PM

19-1-07 ...90 minutes kick boxing workout.....

sun 21-1-07

back,traps

10 minutes jump rope warm up
cable pulldowns
12x100lbs,10x110,7x120,12x110

seated cable rows
12x90lbs,10x100,10x100

machine cg pulldowns x 3 setsx 56kgs

bb rows
12x65 kgs
10x75kgs
12x65kg

db shrugs x 2sets x 15 reps x 35 kgs dbs.

kinda strange workout ..had an exam today and haven't slept for 2 days ....

assassin · 01-21-2007, 01:59 PM

tomorow is going to be a chest /tri day...

assassin · 01-22-2007, 05:51 PM

ok mon 22-1-07

Today I had a great kick boxing workout ...I wanted to do my weight training before but I woke up too late, any way had to workout just after it ...I did my best to complete the sets..

chest ,tri

3 sets x inc. bench x 75 kg reps=(12,10,10)
3 sets x flat bench x 85 kg reps=(8,6,6)
dips x 4 sets of 10 reps
machine fly x 2
3 sets x triceps machine
2 sets x cable push downs

.I'll finish my last exam on wednesday...I'll be able to focus on my training and diet and sleep...hopefully my strength will increase a little bit again..

assassin · 01-22-2007, 10:06 PM

OK after I read baker's post (http://www.beastskills.com/OneArmPull.htm) I decided to train for oac's and other exercises in the site....

so my routine will have grip work , i'll do it at home as i Have some light weights that i don't use.....
I'll also start doing weighted pull ups and chinups more often , TOWEL PULLUPS ,power chins ,frenchies (where you hold at the max. contraction then release and hold at 90 deg. and 135 deg.)

01-14-2007, 11:55 AM	#1
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	The Dragon's Journey BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com HI EVERY BODY , This Is my New training journal , any comments would be appreciated. -GOALS: decreasing body fat percentage without losing much lbm. Increasing or Maintaining Strength While cutting. increasing fitness levels for kick boxing competition. -STATS: 166 POUND BW , 12-14% BF -Current Program : chest back shoulders / arms legs + 4 workouts per week of high intensity kick boxing training.(lot's of pull ups,push ups,crunches & lot's of jumping rope involved) supplements on : amino acids / multi vitamins every week will include a complete rest day (no weights / no cardio). Let The journey start

01-22-2007, 05:51 PM	#25
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	ok mon 22-1-07 Today I had a great kick boxing workout ...I wanted to do my weight training before but I woke up too late, any way had to workout just after it ...I did my best to complete the sets.. chest ,tri 3 sets x inc. bench x 75 kg reps=(12,10,10) 3 sets x flat bench x 85 kg reps=(8,6,6) dips x 4 sets of 10 reps machine fly x 2 3 sets x triceps machine 2 sets x cable push downs .I'll finish my last exam on wednesday...I'll be able to focus on my training and diet and sleep...hopefully my strength will increase a little bit again..
	Training journal http://www.ironmagazineforums.com/sh...ad.php?t=75409

01-14-2007, 11:56 AM	#2
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	some times i perform my weight training just before the boxing workout that's why i had to split it into 4 days... chest and back day may include some light arm work....

01-14-2007, 12:00 PM	#3
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	14-1-07 sunday my first day in the journal is a rest day ..just finished an exam and totally exausted.

01-14-2007, 06:48 PM	#5
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	I dislike this workout very much and you havent even posted exercises. Try something like a push/legs/pull, rather than dividing it up like that. Whenever cutting I like to keep the weights heavy and protein high. It helps with maintaining lbm.

01-15-2007, 04:41 PM	#8
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	MON 15-1-07 kick boxing workout ...

01-17-2007, 08:34 AM	#9
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Volume is only what you make of it. You dont have to have volume in a routine like that. If you simply make it into a 2-3x5 routine then it has very little volume. Something like this. Push Bench-2-3x5 Incline-2-3x5 Dips-2-3x5 So you are trying to say thats to much volume? Up to you, but I still like to keep my reps low and protein very high while cutting. Besdies this program probably has less volume than your current one. Either way best of luck.

01-17-2007, 10:11 AM	#13
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	I saw DOMS mentioned westside, god I absolutly love it! If you ever consider going to primarly strength I would give it a go!

01-17-2007, 10:19 AM	#15
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	I got a whole thread on it.

01-18-2007, 07:08 PM	#17
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	ok today was my first workout since I've started the journal... 10 MIN jumping rope (warm up) .... DEADS... 10 X 85KG 7 X115 KG 5 X115 6 X115 7 X115 I 'll have to buy hand straps ... since i could add more weight easily and get more reps but my wrists suck and fail after the 5'th rep SQUATS (light weight , trying to focus on form) 10 x 85 kg 10x 85 10x 85 biceps bb curls 3 x 30 kgs x 8 reps

01-18-2007, 07:10 PM	#18
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	actually I was too late for a friend so I didn't complete the workout ..i usually have to do hacks and calves work..

01-19-2007, 08:50 AM	#21
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Nice looking workout keep up the hard work!

01-21-2007, 01:58 PM	#23
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	19-1-07 ...90 minutes kick boxing workout..... sun 21-1-07 back,traps 10 minutes jump rope warm up cable pulldowns 12x100lbs,10x110,7x120,12x110 seated cable rows 12x90lbs,10x100,10x100 machine cg pulldowns x 3 setsx 56kgs bb rows 12x65 kgs 10x75kgs 12x65kg db shrugs x 2sets x 15 reps x 35 kgs dbs. kinda strange workout ..had an exam today and haven't slept for 2 days ....

01-21-2007, 01:59 PM	#24
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	tomorow is going to be a chest /tri day...

01-22-2007, 10:06 PM	#26
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	OK after I read baker's post (http://www.beastskills.com/OneArmPull.htm) I decided to train for oac's and other exercises in the site.... so my routine will have grip work , i'll do it at home as i Have some light weights that i don't use..... I'll also start doing weighted pull ups and chinups more often , TOWEL PULLUPS ,power chins ,frenchies (where you hold at the max. contraction then release and hold at 90 deg. and 135 deg.)