I Got a Million Ways to Get It...

[Scarface30]

Soooo, it's been a few months since I've been around. School last semester was unbelievably ridiculous, however this coming semester it is going to be a little better - not to mention it's my final semester of university! Yeeeahhh!!

Anyway, I haven't stepped foot in a gym since beginning of October, haven't put on any weight which is good, however I have lost a shit ton of strength. So this next program will be geared towards strength, with hopefully some size gains as a side effect.

This is what I'll be doing. It's kinda like a Westside template, but not quite. There are two upper/lower days ME and RE, instead of a bench, DL, squats, ME and RE days.

A - ME Day - upper
CGBP, low angle DB - 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted chinup 4 x 5-6
Standing BB Press - 3 x 5-6
Cable row - 4 x 5-6
Leg extensions - 2 x 10-15
side laterals - 2 x 10-15

B - RE Day - upper
Bench Press, dips - 3 x 8
pullups - 4 x 8-12
Arnies - 3 x 8
Yates rows - 4 x 8-12
DB curls - 2 x 10-15
Grip work

C - ME Day - lower
DLs, platform pull - 1 x 3 100% ME, 2 x 3 >90% 3RM
Back Squat - 4 x 5
reverse hypers - 3 x 8-12
Single leg DLs - 3 x 8-12
side laterals - 2 x 10-15

D - RE Day - lower
Front squat - 4 x 8
RDLs - 3 x 10
reverse hypers - 3 x 8-12
Db snatch - 2 x 6
Core work

So, since I will only be able to get to the gym 3 days a week, and then hopefully a 4th for some cardio, my plan is to:

Week 1: A,B,C
Week 2: D,A,B
Week 3: C,D,A
Week 4: B,C,B

etc... to Week 8, then take a break. This is what it'll be pending any changes from Built or whoever else. I'll be switching some movements in and out each week, and also have to completely learn some new ones, i.e. platform pulls??

I'm back!!

 

[Pylon]

Heya, Scar. Welcome back!

 

[yellowmoomba]

Welcome back.

The new program looks good

Any reason you are doing "side laterals" on a lower day as well as on an upper day ??

 

[Gazhole]

ScarrrrrrrrrrrrrRRR!

Welcome back, dude. Strength training is definitely the way to go

 

[Scarface30]

So, finally back at it today and it felt awesome!

CGBP - RI 2:00
Warmup sets x3
125x3
115x2x3

Chinups - RI 2:00
BWx2x6
BWx2x5

Standing BB Press - RI 1:30-2:00
70x4x6

Cable Rows - RI 1:30-2:00
70x4x6

Leg Extensions - RI 1:00
90x8
90x8

Side Laterals - RI 1:00
1x10
1x10

Rotator cuff stuff.

As stated before, felt wicked, weak, but wicked. I can already feel the DOMS setting in my arms, ha!

 

[Scarface30]

Heya, Scar. Welcome back!

Thanks Py, glad to be back around here.

Welcome back.

The new program looks good

Any reason you are doing "side laterals" on a lower day as well as on an upper day ??

Thanks YM. I had a little inspiration from seeing HeavyBomber's journal. Not saying I am going to get huge like him or be able to lift half what he does, but you get the idea.

I am actually not sure why I added in the laterals on the lower day. There was a reason why when I was figuring it out, but I forget now.

ScarrrrrrrrrrrrrRRR!

Welcome back, dude. Strength training is definitely the way to go

Lol, thanks Gaz.

Strength training is awesome. I'd much rather be one of those guys that looks weak but can move a lot of shit, than the big guys that can't, ya know?

 

[katt]

bout time you came back

 

[Triple Threat]

Welcome back, Scar and Happy New Year.

 

[Scarface30]

A little change of plans...

A - ME Day - upper
CGBP, low angle DB - 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted chinup 4 x 5-6
Standing BB Press - 3 x 5-6
Cable row - 4 x 5-6
Leg extensions - 2 x 10-15
side laterals - 2 x 10-15

B - ME Day - lower
DLs, platform pull - 1 x 3 100% ME, 2 x 3 >90% 3RM
Back Squat - 4 x 5
reverse hypers - 3 x 8-12
Single leg DLs - 3 x 8-12
side laterals - 2 x 10-15
Core work

C - RE Day - upper
Bench Press, dips - 3 x 8
pullups - 4 x 8-12
Arnies - 3 x 8
Yates rows - 4 x 8-12
DB curls - 2 x 10-15
Grip work


D - RE Day - lower
Front squat - 4 x 8
RDLs - 3 x 10
reverse hypers - 3 x 8-12
Db snatch - 2 x 6
Core work

Just changed the order of things.

Off too class/gym now.

 

[Scarface30]

bout time you came back

Thanks katt, we all knew I'd eventually be back around.

Welcome back, Scar and Happy New Year.

Thanks TT.
Happy New Year to you, too.

 

[Scarface30]

today...

Deadlifts - RI 2:00+
Warmup sets x3
175x3
165x3
165x3

Back Squats - RI 2:00
125x5
135x3x5

Single Leg DLs - RI 1:30
+15x2x10 each leg
+15x8 each leg

Cable Crunches - RI 1:00
125x10
125x2x8

Another good one. Still feeling my way back into it, obviously I can't lift as much as I could 3 months ago, so these first few workouts are going to be touch and go.

Also, going to have to change some things up with my routine already. Noticed today my lower back was getting pretty tired, therefore I left out the hypers. I think I am going to alternate those in with the single-leg DLs, and then add in the DB snatches on that day also instead of the RE lower day.

 

[Gazhole]

Program and workout look good!

I always change stuff around during my programs too, so don't worry about it. You never know how you're going to feel when you actually do it.

What are your goals for this? Obviously strength, but anything specific?

 

[Scarface30]

Program and workout look good!

I always change stuff around during my programs too, so don't worry about it. You never know how you're going to feel when you actually do it.

What are your goals for this? Obviously strength, but anything specific?

Thanks Gaz.

Goals for this one is just get my strength back. Period. Lol. Nothing too specific, hopefully might gain some size too.

 

[Scarface30]

today...

Bench Press - RI 1:30
95x8
105x8
115x8
115x6

Pullups - RI 1:30
BWx5
BWx4
BWx5
BWx4

Arnold Press - RI 1:30
20sx8
25sx8
30sx8

Yates Rows - RI 1:30
95x10
105x2x8

DB Curls 25sx10
Static Holds 75s x2

I forgot how taxing the higher repped stuff can be. 8-10 reps on sets was tough!

Forgot to time my static holds, but it probably wasn't anymore than 30s each time.

Yates Rows are sweet, a new fave I think.

 

[katt]

Looks good for just getting back into it! My realization after 3 months of slacking was the other day when we started doing pullups again... ok so 15 extra pounds I packed on doesn't work good for me... I could barely do one of them before I went over to the assisted pullup machine... do you realize how degrating that felt... omg.. at that moment I felt like a total newbie.. geez

 

[Pylon]

Nice work, Scar.

 

[Scarface30]

Looks good for just getting back into it! My realization after 3 months of slacking was the other day when we started doing pullups again... ok so 15 extra pounds I packed on doesn't work good for me... I could barely do one of them before I went over to the assisted pullup machine... do you realize how degrating that felt... omg.. at that moment I felt like a total newbie.. geez

I know how you feel. Over Christmas when I was home, mom and dad have a fireplace in the living room, so I would bring up some firewood when it was needed. Dad has this leather carrying thing - well I realized I was getting weak when I needed two hands to carry it up stairs!

Thanks though, katt. We'll be back to our old selves in no time!

Nice work, Scar.

Thanks Py.

I'll try and get around to all the journals and play catch up tomorrow.

Also, just an update.. Just returned from watching Avatar, and I'm pretty sure it's one of the best movies I've ever seen. It's a must see.

 

[Scarface30]

Today...

Front Squats - RI 1:30
85x8 (3 sets)
85x7

RDLs - RI 1:30
135x9 (2 sets)
135x8

DB Snatches - RI 1:30
30x6 (2 sets)

Reverse Hypers - RI 1:30
BWx10 (2 sets)

Cable Crunches - RI 1:00
125x10
135x8 (2 sets)

Front squats felt awesome. I am liking these, I seem to be able to go lower with these than back squats.

RDLs killed my hams/glutes.

DB snatches killed my everything.

Missed opportunity to chat up a gym cutie - killed my mojo.

 

[Gazhole]

Really nice inclusion of dumbell snatches, dude. Very under-rated exercise!

Get yo mojo back!!

 

[Scarface30]

Today...

CGBP - RI 2:00
Warmup sets x2
135x3
125x3 (2 sets)

Chinups - RI 2:00
BWx6 (3 sets)
BWx4

Standing BB Press - RI 2:00
70x6
75x6 (2 sets)
80x4

Cable Rows - RI 2:00
75x6
85x6
95x6
95x5

Side Laterals - RI 1:00
10sx10
15sx7

Things are going up slowly. Might have to add some weight to those chinups.

 

[yellowmoomba]

Looks solid to me Grap a 15 lb dumbell between your ankles next time on your chins (it will work your core too)

 

[Gazhole]

Good stuff as always man, weighted chins will definitely be a huge benefit to your development. They are the best exercise for the back imo, and adding weight just makes them better.

 

[Scarface30]

Looks solid to me Grap a 15 lb dumbell between your ankles next time on your chins (it will work your core too)

Thanks YM.

Actually, I have a weight belt, bought one over a year ago. That's normally what I used when I was able to do a decent amount of pullups or chins and needed weight. Although I bet the weight between the ankles would give you that little extra for your core!

Good stuff as always man, weighted chins will definitely be a huge benefit to your development. They are the best exercise for the back imo, and adding weight just makes them better.

Thanks Gaz.

Chinups and/or pullups are awesome. A definite must for anyone, IMO.

 

[Scarface30]

Today...

DLs - RI 2:00
Warmup sets x2
195x3
185x3 (2 sets)

Squats - RI 2:00
135x5 (2 sets)
145x5
145x4

Single-Leg DLs - RI 1:30
+15x8 each leg (2 sets)
+20x8 each leg

Seated Calf Raises - RI 1:00
90x8 (2 sets)

Planks - RI 1:30
BW - 70 seconds
BW - 51 seconds

Felt really good. Scraped my shins up pretty good on the deads, and I have never gone that low on back squats before, they were legit ATG, which felt good.

Planks were tough, thought I'd change up the core work a little bit.

Decided to also add in some calf work.

 

[Scarface30]

Today...

Dips - RI 1:30
BWx10
BWx9
BWx7
BWx6

Pullups - RI 1:30+
BWx6
BWx5
BWx4
BWx4

Arnold Press - RI 1:30
30sx10 (2 sets)
30sx8

Yates Rows - RI 1:30
105x10 (2 sets)
115x9

DB Curls 25sx10
Static Holds 75s (2 sets) ~35 seconds each set

So, I planned on alternating the bench on this day with dips, but not this soon. Had to today though because both benches were taken, and man did that ever kill me for the rest of the workout! Felt good though, but I thought my pullups would have been a little stronger.

 

[Gazhole]

Nice to see some grip work in there, bro

Also, nice going on the ATG. Getting sick depth on squats is a real ego-checker, lol.

Workouts look good

 

[Scarface30]

Nice to see some grip work in there, bro

Also, nice going on the ATG. Getting sick depth on squats is a real ego-checker, lol.

Workouts look good

Thanks Gaz, grip is a must in my opinion. I know you get a lot of it from deads, but just that extra means a lot.

ATG squats do make you feel 10 feet tall, lol.

 

[Scarface30]

Today...

Front Squats - RI 1:30
85x8 (2 sets)
95x8
95x7

RDLs - RI 1:30
135x8
145x8
145x6

DN Snatch - RI 1:30
30x6
35x6

Hypers - RI 1:30
BWx10 (2 sets)
BWx8

Cable Crunches - RI 1:00
125x10
135x9
135x7

Seated Calf Raises - RI 1:00
100x8 (2 sets)

So, puking feeling came on after the DB snatches. Front squats, followed by RDLs, followed by snatches = brutal!

Also, I was honestly convinced for half the day that it was Friday, and therefore since I did that workout had missed a workout. Wrong.

 

[yellowmoomba]

That looks like a tough sequence

Keep it up.

 

[Scarface30]

That looks like a tough sequence

Keep it up.

Thanks YM, it was tough!