Hi all, I'm new here and decided to start a journal. I was thinking of what to call my journal and I couldn't think of anything creative, so I picked something that would motivate me. I want to weigh 190lbs at 10-12%. That is my long term goal, when I reach it we'll go from there. Right now I am 175 lbs, just under 5'11" and fairly lean. I would estimate 12%bf.
I've been training for over 2 years now, it will be 3 years in May. I started out at 135 lbs with no muscle or fat on me. I remember after working out for a few months and measuring my arms and being happy they had finally reached 12"..
Right now I am starting to train using the following split:
I got the split out of Charles Poliquin's book, The Poliquin Principals. I'm going to be focusing a lot on rest/pauses and negatives. I'll switch up the rep schemes and maybe exercises ever 3 weeks or so, depending if I'm progressing.
I'm going to try to bulk up a from now until mid May, then do a HIT cycle to drop a bit of fat before summer.
-approx 2 mins rest time between sets. With the bicep/tricep work I go back and forth. i. e. 1 set of bb curls (set takes 30-45secs), 2 mins rest, 1 set of parallel bar dips, 2 mins rest and another set of bb curls. I like it this way because it allows for longer rests between sets, while still keeping the intensity up. It gets me out of the gym in about an hour.
A - Seated military press
B1 - Standing bb curls
B2 - Parallel bar dips
C1 - Incline DB hammer curls
C2 - Pushdowns - forget weight
Originally Posted by Archangel
AWESOME to have ya here Brother Craig, Best Wishes to you my Friend!!!
Chest/Back today. I switched back and forth between my first two exercises but the gym was starting to get busy so I didn't for the next pair. Still a good workout overall. I have lost soo much pull up strength. A few months ago I was pulling myself +25 up for 6+ reps. Now I struggle on bodyweight sets of 8.
A1: Low incline db press
As far down as I can go and paused at the bottom. Got a nice stretch doing these. Up the weight next week.
A2: Widegrip pullups
B1: T-bar rows
Up the weight next week
C1: Decline bb press
First time doing these in a long time. Felt real shaky doing them. I should be pushing more than this.
D1: Wide parallel grip pull up
Pretty tired at this point. I just started doing these and already I love doing them to finish a back workout though.
Excellent w/o Brother Craig, lookin good in here my Friend!!! I love antagonistic training myself!!!
Thanks Archangel! I haven't done much antagonistic training in the past, other than 3 weeks of German Volume training. I got legs later on tonight, so that should be good... now to make my pre-workout meal.
DB military - I hate doing these db because I have a bad shoulder. People were hogging the racks today though. My gym only has 2 power racks and they were being used for about 40 mins by the same people.
B1: BB curl
More got more reps on the second set of 70 than last week, but then dropped a few on the set with 80.
B2: Parallel bar dip
+35x8 - barely got 8 on this, up the weight by 5 next week
C1: Incline hammer curls
C2: EZ bar skullcrushers (slight incline) w/ CGBP supersets
75x12 -----> CG 75x8
75x10 -----> CG 75x10