ShapeFit.com

[HOUSTON TEXAN]

I decided to start a training log, I am going for the structural hypertrophy zone except on deads, and rack pulls.

I lift mon, wed, fri, and do very light cardio for max muscle growth.

Current weight 188lbs.

Well today was friday and I have a date tonight so I wanted a good day at the gym and I think I did.

Dips

90lbs extra weight, 4x12, 10, 8, 8. Wish I could have hit 9 on the last two sets but oh well.

Barbell rows.

135lbs, 4x12, 12, 11, 10. I wasn't expecting much because today was the first day I switched from dumbell to barbell rows because I was using the heaviest dumbells my gym has.

Lateral raises

30lbs, 4x12. Maybe could have gone heavier here, not surprised by low weight though because I didn't start working my shoulders until January, before that I never did a single shoulder exercise.

Dumbell Step ups

50lbs, 4x12 maybe could have gone with 55lbs but oh well. Felt a decent burn.

Low pulley cable rope curl (hammer grip)

90lbs, 4x13, 11, 10, 9. Thought I did good here. Biceps felt really pumped.

High Pulley overhead cable rope triceps extension

112.5lbs, 4x12. Maybe could have gone heavier here but oh well, next time heavier.

Crunches, pushups, chins, pullups bodyweighted 1xfailure. Had a good day here 400 crunches, 100 pushups, 30 chins, 23 pullups.

Walked incline for 20 mins on treadmill w/o holding bars.

I don't lift until monday but I guess I will log my cardio here as well.

[swanso5]

- structural hypertrophy? do you mean sacromere hypertrophy?
- if going for max hypertrophy than sprint...it's anabolic like wts
- ohh look out.....get back to me on that one
- just get 9 next time, easy
- bent rows aren't great for building muscle as there's a lot of neural strain on postural muscles which takes away from the actual muscles your trying to grow (lats, rhomboids)...try chest supported rows
- lateral raises for max growth? not a chance mate
- do step uos with a bb held in front like a front squat keeping front foot on the bench and keeping back keg straight the whole time
- not enough compound exercises

[HOUSTON TEXAN]

Thats my friday, I have more compound on other days.

[HOUSTON TEXAN]

Well I woke up this morning after a really good night. My date went really well and I have another next week and that is when I will probably ask her to prom . Anyways back to the training.

Easy cardio today, trying to keep heart rate between 120-130bpm, probably end up closer to 130bpm.

30 mins elliptical.

[HOUSTON TEXAN]

Well since today is sunday its an off day so I'm just going on a 30 minute walk with my mom.

[swanso5]

what a sweet heart...

[HOUSTON TEXAN]

Well I started the Superhero Program today and I have to say my shoulders have never been this destroyed which is good because shoulders are my weak point.

Seated Dumbell press

45lbs, 4x12, I barely got in the last rep on the last 2 sets so I felt good.

Upright Row

95lbs, 3x10, I could have gotten in the last two reps on every set if my shoulders were not so weak they were already getting tired after the previous exercise.

Seated Incline Lateral Raise

40lbs, 3x10, I couldn't get in the last rep with proper form so I didn't count it.

Arnold Press

45lbs, 3x10, I got owned on these, I have never felt such a burn in my shoulders.

Lateral Raises

15lbs, 1x100, this destroyed me.

Barbell Power Shrugs

225lbs, 3x10, I just found out I should be doing these 5x5 but hey it worked pretty good.

Kneeling cable crunch

132lbs, 3x15, these felt good as usual.

Decline crunch

45lbs, 3x15, same as above.

Swiss ball crunch

3xFailure, I died hear because all my ab exercises are in a circuit as well as the upright rows and incline lateral raises.

20 Minutes walking uphill on treadmill w/o holding bars.

Overall it was a pretty good day and my shoulders are still dead while typing this.

[HOUSTON TEXAN]

I added in bench on tuesdays and bb rows on thursdays because I don't think this program works those muscles enough.

bb Bench

200lbs, 3x12. 275lbs, 1x2.

Back Squat

275lbs, 4x15,12,8,20

Romanian Deadlift

185lbs, 4x12,10,8,20

Barbell Curl

40lbs, 3x8, could have done 45lbs here.

Close grip decline triceps extension

60lbs, 3x8

Preacher Curl

40lbs, 3x10, could have done 3x12 here.

Decline dumbell triceps extension

40lbs, 3x10, could have done 3x12 here.

Hammer Curl

25lbs, 3x15, could have done 30lbs here.

Cable triceps extension

85lbs, 3x15.

Pretty satisfied from my workout, shoulders are still sore from yesterday.

[swanso5]

- well it's probably not meant to work those muscles as you'll "shape" differently if you do
- look at the other phases...i'm pretty sure there';s s chest type focus in one of them and there must be a 'v shape' phase too which is back
- it's always best to do as written...if it worked better with your changes than wouldn't he have put them in in the first place?

[HOUSTON TEXAN]

He does get into chest in the next phase but he doesn't ever really get into too much back work.

[swanso5]

- i would leave chest out and keep back in then..giving chest a rest will put it in a better state to respond to the chest phase

[HOUSTON TEXAN]

Yeah but the only thing is I really think I'm losing chest size and I don't want to lose anything on bench max.

[swanso5]

you wouldn't be losing chest size and even if you were it will easily build back up in the next phase and then some as if you rest it now, it will be more of a 'shock" when the next phase starts thus more growth

[HOUSTON TEXAN]

Okay I will stick with what you said.

[swanso5]

look you don't have to but you've got to know what you're training for

if you're an athlete then your main concern should be strength and any hypertrophy that occurs should be simply a by product of your training, not the focus of it

if you're not and you're simply after looks than this approach is fine although it's always good to be able pick something heavy off the floor which most in this category can not

this program in particular won't even really build any muscle, just shape you a little better in specific area's...i read someone gained 2pds during the whole thing and seems like a lot of time for such a little gain considering it's a specialisation program