striker

Day 3-- week 38 - -AUG 18



set a
push press @ 130x10-12-12
one arm side raises 12x3

set b

GoodMornings @ 50lbsx12x3

striker

DAY 1 week 39 ---- AUG 20



Squats @ 200lbsx10x3

Benchpress @ 150lbsx10x3
declined db press @ 12x3

Lying french press @ 12x3

striker

Day 2 week 39 --AUG 22



bb rows @ 90x12x3

db curl (inside curl) x12x3
outside curl x12x3

striker

Day 3-- week 39 - -AUG 25



set a
push press @ 130x12x3
one arm side raises 12x3

set b

GoodMornings @ 55lbsx12x3

striker

Day 1 --week 40 -- aug 27


Squats @ 210x10x3
Bench press @ 150x10x3

ez bar curl (inside curl) x12x3
outside curl x12x3




Day 2 --week 40 -- AUG 29



hang cleans @ 55lbs x5x5

bb rows @ 95lbs x10x4

lying french press @12x4

striker

Day 3 week 40 --- Sept 1

Push press 130x10-12-12
side raises -10x3

GoodMornings @60lbsx12x3

hammer curls x12x3

striker

Day 1 week 41 --- sept 2



Squats @ 220lbs x8x3

Day 2

Bb rows @130x12x3

Inclined db press @ 10x4
declined db press @ 10x3

katt

Hey Striker! Are your sets 8 sets of 3, or 3 sets of 8... I don't know how to read your journal yet... sorry.


What are your goals?

striker

oh sorry 3 sets of 10-12 goal is for muscle building.. i finished my strength training about April this year. .i might get back to it once i had the results i wanted here.. i also consider this phase as my "deloaded" phase since it involves light weights compared when i was doing strength training i hope it was clear?

so about the squats.. its 8reps of 3sets.. kinda weak i plan to reach 12 reps first before changing OR going back to heavy load..

striker

Day 3 --- week 42 --- Sept 9



Squats @ 220x8repsx3sets --- still having a hard time to make it x10

Inclined db press x12x3
declined db press x10x3

ez bar curl x10x3 (close grip)
seated db curl 10x3 (outside curl)

striker

Day 4 --week 42 -- sept 11



hang cleans @60lbsx5x5

bb rows x12-10-10

striker

Day 5 --week 42 --sept 14

One arm dumbbell press @ 35lbs x12x3

side raises x12x3

GoodMornings @ 65lbs x10-12-12

striker

Day 1 week 43 --sept 16

Squats @220lbsx10x3 --pause rep

Inclined db press 12x3

declined db press 12x3

close grip ez bb curl x12x3
seated db curl x12x3

striker

Day 2 --week 43 --sept 19

Hang cleans @65lbsx3x5

seated cable rows @65lbsx12x4

close grip press x12x3

striker

Day 3 week 43 -- -sept 21


inclined db press @12x3

dips -slanting position @ 5x4

two handed side raises @10x3

Goodmorning @70lbsx10x3

striker

Day 1 week 44- sept 23



squats @ 220lbsx10-10-7 ----time to deload

close grip ez bar curl x12x3
seated db outside curl x12x3

striker

Day 2 week 44 --sept 25



hangcleans @ 70lbs x 3x5

seated cable rows @75lbsx12x3

close grip bench press x12x3

katt

How long are you staying with the higher reps?

striker

i change my exercises every 2mos. THEN if ever i reached my max at the specific exercise..thats the time i will shift on Volume training OR low rep (progression scheme) training.

any suggestions? my goal for by december is to be defined/ripped (HOPEFULLY)
then maybe next year i can go back to strength training

katt

Where are you at right now? Bodyfat? Diet?

striker

having a hard time on my diet but i dropped 20lbs already

katt

20 lbs is awesome! I know,,, diet is the hardest part

striker

actually im always thinking of using some fat burners and the likes.. BUT someone told me that fat burners also blocks good fats.. hmm any suggestions? / tips? actually my weakness is my cardio.. dont have the time anymore. BUT i train muay thai/ kickboxing 1x a week and i consider it my cardio. . i workout 3x a week plus 1day of muay thai. .

katt

I don't know about that,,, but fat burners don't take the place of a good diet.. that's what you need to concentrate on.. And upping your cardio.

striker

yes i know. . . do you also do "cheat days" ? (on your diet? ) are you competing? any supplements? i only take whey protein for my postworkout.. that's all.

katt

Hell yeah I do a cheat Meal not day. One a week, usually.. some people do them once every two weeks, and some people don't do them at all. I don't know about competing, I keep going back & forth about it lately.

Supplements, yeah I take whey after my workouts, fish & flax oil and a multi-vitamin.

striker

Day 3 week 44 - sept 27


inclined db press @65lbsx8x4
dips x8x4

side raises x12x3

Goodam @75lbsx10x3

striker

Day 1 week 45 -- sept 29


squats @150lbsx61reps
10-10-10-10-8-8-5 --- EDT : 15mins

close ez grip curl x12x3
inclined db outside curl x10x3

striker

Day 2 week 45 -- oct 1



Inclined db press @65lbx8x4
dips x10x3

seated cable row@85lbsx12x3

katt

Hey Striker - how's the cardio coming?