Move Over Jay Cutler...

[Double D]

Dude you have alot of nagging old injury.

 

[Stewart14]

Dude you have alot of nagging old injury.

Well, you just wait till you turn 35 and then we'll have this conversation again

 

[Stewart14]

Sept 25

PUSH

Squats
265 x 2
265 x 2
265 x 2
265 x 2
265 x 2
265 x 2
265 x 2
265 x 2

Incline Bench Press
265 x 2
265 x 2
265 x 2
265 x 2
265 x 2
265 x 2
265 x 2
265 x 2

Chest Supported Rear Delt Laterals
30 x 6
30 x 6
30 x 6

 

[Stewart14]

Sept 26

PULL

Chest Supported Rows
165 x 3
165 x 3
165 x 3
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2

Chinups
BW+25 x 6
BW+25 x 6
BW+25 x 6

DB Curls
50 x 7
50 x 7
50 x 6

 

[Stewart14]

Sept 27

CARDIO

Shuttle Runs (RI=90 sec)
70meters total each run
Repeat 5 times

*I have a question about this...what is a logical progression for this type of cardio? Should I keep it at 5 total sprints, and add length to each run, or keep the same length and add sprints? Or, go up to 10 sprints at 70 meters and then drop back to 5 sprints and go up to 80 meters?

 

[DiGiTaL]

Ha, I haven't updated that blog in a VERY long time, I don't even know what's in there anymore, maybe I should check it out, hehe...

Anyway, if you are seriously considering any type of job in this field that requires certifications, I would just go for the NSCA CSCS, and forget all the rest. IMO, that is the best cert out there, coupled with the right experience and/or education, you could probably do anything you wanted to in the industry with that cert. Ask PFunk about it, I believe he has the CSCS.

i'm pretty sure that's a difficult one to get, study and knowledge wise...you would really need to study your ass off for that one. I got NSCA's certified personal trainer cert, and I really didn't study too well for it, and still passed the test.

It doesn't matter though, the cert is just like your college degree would be, just to get your foot in the door...plenty of people with certs don't know what the hell they are talking about, and plenty of people without them know much much more info than they do, yet the guy with the cert will get the job, see what I mean?

Sorry for the delayed answer,

Thanks for the info and I got my NASM books this friday and have been studying nonestop. Im hoping to get my exam done sometime in November or December. I was thinking of trying out getting ACE-CPT after NASM.

 

[Stewart14]

Sept 28

PUSH

Bench Press
295 x 3
295 x 3
295 x 2
295 x 2
295 x 2
295 x 2
295 x 2
295 x 2

Dips
BW+90 x 6
BW+90 x 6
BW+90 x 6

Side Laterals
30 x 6
30 x 6
30 x 6

 

[Stewart14]

Sept 29

LOWER

Trap Bar Deads(High Handle)
320 x 2
320 x 2
320 x 2
320 x 2
320 x 2
320 x 2
320 x 2
320 x 2

DB Walking Lunges
55 x 12 steps
55 x 12 steps
55 x 12 steps

Glute Ham Raises
BW x 6
BW x 6
BW x 6

*Once again trying to hit on a decent lower body workout that I can do with what I have at home that doesn't hurt my back so much. I decided to eliminate any exercises with spinal loading such as squats and overhead presses, and added the one exercise that is supposedly easier on the back, the trap bar deads.

 

[Triple Threat]

Sept 27

CARDIO

Shuttle Runs (RI=90 sec)
70meters total each run
Repeat 5 times

*I have a question about this...what is a logical progression for this type of cardio? Should I keep it at 5 total sprints, and add length to each run, or keep the same length and add sprints? Or, go up to 10 sprints at 70 meters and then drop back to 5 sprints and go up to 80 meters?

I'm not sure that it makes a difference. I think you should vary it. Some days do more shorter runs. Other days do longer runs, but fewer of them.

Maybe Malley will notice this question and provide some input. He's into the Crossfit type of stuff lately.

 

[Stewart14]

Sept 30

CARDIO (Twice in a week, holy shit!)

Shuttle Runs (RI=90 sec)
70meters total each run
Repeat 6 times

 

[Stewart14]

Oct 1

PULL

Chest Supported Rows
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 2
165 x 2

Chinups
BW+25 x 7
BW+25 x 7
BW+25 x 6

DB Curls
50 x 8
50 x 7
50 x 7

 

[Stewart14]

Oct 2

Decline Bench Press
265 x 3
265 x 3
265 x 3
265 x 3
265 x 3

Seated OH Press
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Side Laterals
30 x 3
30 x 3
30 x 3
30 x 3
30 x 3

 

[King Silverback]

Great workouts my Friend, you think 35 hurts..... wait till 40!!!

*in my best kid voice from the 6th sense*
"I see VOLUME people"!!!

 

[Stewart14]

Oct 3

Trap Bar Deads
320 x 3
320 x 3
320 x 3
320 x 3
320 x 3

DB Lunges
60s x 5
60s x 5
60s x 5
60s x 4
60s x 4

Barbell Curls
100 x 4
100 x 4
100 x 4
100 x 4
100 x 3

Side Laterals
30 x 5
30 x 5
30 x 5
30 x 4
30 x 4

 

[Triple Threat]

Great workouts my Friend, you think 35 hurts..... wait till 40!!!

You think 40 hurts.....wait till, um, er, ah Oh never mind.

 

[Stewart14]

Oct 5

Bench Press
Cluster Reps:
275 lbs
5x1 RI=30 sec
Rest 3 min
4 times total

Chest Supported Rows
Cluster Reps:
160 lbs
5x1 RI=30 sec
Rest 3 min
4 times total

 

[King Silverback]

HOLY FREAKIN VOLUME Stewart my Friend!!! Hey Triple, we both know age is only a number!!!

 

[Triple Threat]

Is that 5 singles, 30 sec apart? Are you reracking the bar in between?

 

[Stewart14]

Is that 5 singles, 30 sec apart? Are you reracking the bar in between?

Yes, you are correct, rack each time, count to 30 and go again. Those 5 singles comprise one set, so basically I did 20 reps on the bench at 275 over 4 sets today, whereas if I did them straight, I don't think I would have hit 20 total reps.

 

[Stewart14]

HOLY FREAKIN VOLUME Stewart my Friend!!! Hey Triple, we both know age is only a number!!!

aww come on archie, it's only singles!!

 

[Triple Threat]

Yes, you are correct, rack each time, count to 30 and go again. Those 5 singles comprise one set, so basically I did 20 reps on the bench at 275 over 4 sets today, whereas if I did them straight, I don't think I would have hit 20 total reps.

So does this mean you're on a strength kick again, as opposed to hypertrophy? With the short RIs, do you think there's any cardio benefit?

 

[Stewart14]

So does this mean you're on a strength kick again, as opposed to hypertrophy? With the short RIs, do you think there's any cardio benefit?

i've kind of given up on drawing a line between strength and hypertrophy. the way i see it, if I can be lifting 350+ pounds even for single reps at a time in the bench press, then I *should* be big. Will I be "bodybuilder" big? Probably not, but I should be big enough for my own needs, plus I will be strong to go along with it.

Here's a question for you TT...if you could achieve the same aesthetic effect by doing either 4 sets of 10 with 275 or 30 singles at 350, what would you prefer?

 

[Triple Threat]

Here's a question for you TT...if you could achieve the same aesthetic effect by doing either 4 sets of 10 with 275 or 30 singles at 350, what would you prefer?

If aesthetics (size) were the only concern, I'd go with the 275 for 4 sets. It would take less time and put less strain on the joints.

But that's not my mindset, so in real life, I'd be doing the 30 singles.

 

[Stewart14]

Oct 7

Trap Bar Deadlifts
Cluster Reps
340 5x1 RI=15 sec
Rest 3 min
3 sets total

Seated OH Press
Cluster Reps
185 5x1 RI=15 sec
Rest 2 min
3 sets total

Chinups
Cluster Reps
BW+50 5x1 RI=15 sec
Rest 2 min
3 sets total

*lowered the rest interval in the clusters from 30 sec to 15 sec, going to stay with 3 sets of 5 cluster reps for now, and up the weight 2.5 lbs for upper body and 5 pounds for trap bar deads after completing the 3 sets. I was going to play with time and/or reps for progression, but I thought to myself, shit, I will probably not be doing this routine in 2 weeks anyway, so go for the linear poundage increase, there's probably not a chance in hell I will reach a plateau anyway

 

[Triple Threat]

I will probably not be doing this routine in 2 weeks anyway,

You need to have more faith in yourself.

 

[King Silverback]

30 singles??? Your insane!!! Good lookin w/o's my Friend!!!

 

[Stewart14]

Oct 9

Bench Press
Cluster Reps
280 5x1 RI=15 sec
Rest 3 min
3 sets total

Seated OH Press
Cluster Reps
187.5 5x1 RI=15 sec
Rest 2 min
3 sets total


*Yeah, I know I did OH Press 2 workouts in a row, but it dawned on me to keep the two pushing exercises and the 3 pulling exercises together so that I can get 3 days rest for the muscles involved instead of just one but doing a push and a pull every other day. So the other day will be trap bar deads, chest supported rows and chinups.

*First exercise will go up 5 pounds (10 for deads), and second will go up 2.5 to account for fatigue.

 

[Stewart14]

Oct 10

Trap Bar Deadlifts
Cluster Reps
350 3x1 Ri=15 sec
Rest 3 min
3 sets total

Chest Supported Rows
Cluster reps
165 3x1 ri=15 sec
rest 3 min
3 sets total

Chinups
cluster reps
bw+55 3x1 ri=15 sec
rest 2 min
3 sets total

*had an empty house this afternoon so decided to take advantage of it and lift in peace even though it's two days in a row. plus now i can lift again on monday, and my wife will be home, so i might have peace again...hopefully

*i only did 3 reps per set because i wanted to add some type of rep progression into my plan as well as weight, so i am going to work from 3 cluster reps to 5 cluster reps and then up the weight, so i will go 3 workouts with the same weight, only increasing reps. plus, it will act as built in regulation as doing the 3 reps per set was a breeze compared to 5.

 

[Stewart14]

Oct 12

Bench Press
Cluster Reps
285 3x1 ri=15 sec
rest 3 min
3 sets total

Seated OH Press
Cluster Reps
195 3x1 ri=15 sec
rest 3 min
3 sets total

 

[Triple Threat]

Have you completely ditched the squats from this new routine?