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Finally... I made my journal - time to bulk0rZ

Upper 2: Week C: 10/13/06


DB Incline: 4x6 @ 8RM - 60RI
45lbs used

BB Rows: 4x6 @ 8RM - 60RI
115lbs used

Dips: 6x3 @ 5RM - 60RI
20lbs used for first set, 25lbs used for the rest

Pulldowns: 5x8 @ 10RM - 60RI
110lbs used

Standing Overhead press: 75lbs used for 1 set then another for only 5 reps, 70lbs used for the last 2 but only got 4 reps on the last set.

:thumb:


"two young whipper-snappers with a knack for solving mysterys....... mmmmm ohhhhh ooooo... I just started getting a clue, ohhh thats giving me a RAGING clue... ohhh seriously I have such a raging clue right now"
 
AndrewSS said:
Upper 2: Week C: 10/13/06


DB Incline: 4x6 @ 8RM - 60RI
45lbs used

BB Rows: 4x6 @ 8RM - 60RI
115lbs used

Dips: 6x3 @ 5RM - 60RI
20lbs used for first set, 25lbs used for the rest

Pulldowns: 5x8 @ 10RM - 60RI
110lbs used

Standing Overhead press: 75lbs used for 1 set then another for only 5 reps, 70lbs used for the last 2 but only got 4 reps on the last set.

:thumb:


"two young whipper-snappers with a knack for solving mysterys....... mmmmm ohhhhh ooooo... I just started getting a clue, ohhh thats giving me a RAGING clue... ohhh seriously I have such a raging clue right now"
Click to expand...

Throw this into your routine.


Keep most of your rep ranges static, like 45 LB'S for 4 x 6.


But take a set and make it have a dynamic rep range..

dumbell press 5 x 5...

Say you can do 60 LB dumbells for 5 reps but only 1 set...

you would do...

25 x 5
35 x 5
45 x 5
50 x 5
55 x 5


Now, next week keep the first 4 sets the same... change your last set to:

60 x 5...

on week 3, don't change your last set, instead keep it 60 x 5...

Now change your 4th set to 55 x 5...


See what I'm saying? :confused:
 
^ yeah I gotcha... I can doo eet
 
:mad: I gave him my old upper/lower routine

First # = sets
Second # = reps

Upper 1

Overhead Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

Chinups
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

BB Decline Press
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI

Dorsi Flexor Machine Rows
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI

Skull Crushers
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI


Lower 1

Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

SLDLs
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

Leg Press
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI

Decline Situps
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI


Upper 2

DB Incline Bench Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

BB Rows
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

Dips
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 6x3 @ 5RM ??? 60sec RI

Push Presses
Week A: 4x3 @ 4RM ??? 90sec RI
Week B: 5x6 @ 8RM ??? 75sec RI
Week C: 3x1-3 @ 1-4RM ??? 60sec RI


Pulldowns
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI


Lower 2

Deadlifts
Week A: 8x3 @ 5RM - 75sec RI
Week B: 5x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

Front Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

Glute Ham Raises
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI

Hyperextensions
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI

So, bigyl... You're telling him to pyramid up to a max set or something? Why? Also, you said keep the rep ranges static... The point of how this is set up is so you don't get locked into the same set/rep scheme each week and plateau earlier. I art confused, Dyldo :confused:

Anyway, good workout andrew... Way to pwn those dips.
 
Seanp156 said:
:mad: I gave him my old upper/lower routine

First # = sets
Second # = reps

Upper 1

Overhead Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

Chinups
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

BB Decline Press
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI

Dorsi Flexor Machine Rows
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI

Skull Crushers
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI


Lower 1

Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

SLDLs
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

Leg Press
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI

Decline Situps
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI


Upper 2

DB Incline Bench Press
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

BB Rows
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

Dips
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 6x3 @ 5RM ??? 60sec RI

Push Presses
Week A: 4x3 @ 4RM ??? 90sec RI
Week B: 5x6 @ 8RM ??? 75sec RI
Week C: 3x1-3 @ 1-4RM ??? 60sec RI


Pulldowns
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI


Lower 2

Deadlifts
Week A: 8x3 @ 5RM - 75sec RI
Week B: 5x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

Front Squats
Week A: 8x3 @ 5RM - 75sec RI
Week B: 3x12 @ 15RM ??? 30sec RI
Week C: 4x6 @ 8RM ??? 60sec RI

Glute Ham Raises
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI

Hyperextensions
Week A: 4x10 @ 12RM ??? 45sec RI
Week B: 5x5 @ 7RM ??? 75sec RI
Week C: 5x8 @ 10RM ??? 60sec RI

So, bigyl... You're telling him to pyramid up to a max set or something? Why? Also, you said keep the rep ranges static... The point of how this is set up is so you don't get locked into the same set/rep scheme each week and plateau earlier. I art confused, Dyldo :confused:

Anyway, good workout andrew... Way to pwn those dips.
Click to expand...

I mean keep the rep ranges static, but change one exersize and make it dynamic to see if it has an effect. I'd raise the rest RI's also.
 
Well, I have been screwed with crap to do lately, blehhh school sucks c0ck. Sunday after I played PB I was planning to workout to finally complete a 4day split. But I started to feel really tired/sick - today I feel a bit better but I have had a persistent tired feeling the last few days plus some cold symptoms and light head feeling. Oh well - I feel a little better right now, I am gonna start Upper 1 week A after I eat.
 
Well gee wiz andrew, that's thuper dooper, I'll be doing upper 1 week a wednesday. Though, I'm thinking of throwing speed benching in there somehow.... Maybe I'll do it last instead of tricep work... I dunno :shrug: .
 
Upper 1: Week A: 10/16/06

Seated DB Overhead press: 8x3 - 5RM - 75RI
40lbs used for the first 2 sets, then 45lbs used for the remaining 6

Pullups: 8x3 - 5RM - 75RI
15lbs used

DB Flat bench: 4x10 - 12RM - 45RI
40lbs used for the first 3 sets, then 35lbs used for last set

Bent over lever rows: 4x10 - 12RM - 45RI
25lbs used for first set, then 40lbs used for remaining

Skull crushers: 4x10 - 12RM - 45RI
45lbs used for 3 sets (only 6 or 7 reps on the last set): I had to do them with like 15 sec RI's cause the gym was closing, I was the last person in there and the cleaners were in. Gym closes @ 11pm I got there at just after 10pm (I have a night class till 9:15pm).
 
going to the jim in about 15-30min

my diet and sleeping has been t3h suck lately, bleehhh - oh well, but yeah my diet needs more calories, tomorrow I am gonna restart meal recording....
 
Lower 1: Week A - 10/17/06


Squats: 8x3 - 5RM - 75RI
165lbs used

SLDL: 8x3 - 5RM - 75RI
165lbs used

Leg press: 4x10 - 12RM - 45RI
220lbs used (got 9 reps on the last set)

Abs work (circuit): decline situps: 15x12
crunches till failure
Decline situps: 15x9
leg lifts till failure

:)
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
commencing Upper 2...
 
Upper 2: Week A: 10/19/06

DB Incline bench: 8x3 - 5RM - 75RI
50lbs used

BB Rows: 8x3 - 5RM - 75RI
115lbs used

Dips: 4x10 - 12RM - 75RI
BW used, only got 6 on the last set

Pulldowns: 4x10 - 12RM - 75RI
95lbs used for first set, then 90lbs used for following 3 (got 8 on last set)

Standing overhead press: 4x3 - 5RM - 60RI
75lbs used

:shaketime:
 
our yeournals are really on topic
 
this is supposed to be mature discussion thats beneficial to the interests of the community as a whole, duh

... bra
 
^ truestory
 
Lower 2: Week A - 10/20/06

Deadlift: 8x3 - 5RM - 75RI
195lbs used

Front squat: 4x10 - 12RM - 45RI
75lbs used *first time ever doing front squats, it is kinda hard for me to position the bar properly, it started to really agravate my right wrist :(

Legcurls: 4x10 - 12RM - 45RI
50lbs used
 
^ thats thuper insightful
 
week B starts on monday... however I was busy all day... long steory...
 
and my doth right testicle was not being nice today.
 
yeah I dont think my genitals appreciate masturbation by cheese grater and such
 
^ ummm, its very normal... :)
 
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