Christian's Workout Journal

[swanso5]

maybe for the big lifts decrease the vol a little...the highe your numbers get the less vol you can use as your nervous system will never recover...3 x 3 was just an example...the rest of the program can still be aesthetic driven

[Heelus]

maybe for the big lifts decrease the vol a little...the highe your numbers get the less vol you can use as your nervous system will never recover...3 x 3 was just an example...the rest of the program can still be aesthetic driven

And what you think about singles over 90% ? My friend who teach me the little I know was doing this. Warm up reach one rep max or a new record attempt, then set the weight to 90% of the new record/max and did up to 7-8 singles. I've never really tried one rep max attempt so that would be some work to do.

09 January 2009

Front Squat

195 3x8

135 1x20

Romanian Deadlifts

250 4x8 was easy I can jump by at least 50 pounds for the next session

Lunges

90's 4x6

Leg Curls (was looking for some "glute/ham" work but err lol) paired with core

all machine weigth 3x15

Calf Raises

240 3x8

[Heelus]

10 January 2009

Clean and Press paired with wide grip pull ups

115 4x6 bw 4x6

DB Press paired with BB Rows

100's x8x8x7x6 230 4x8

Face Pull Paired with One arm Cable rows

100 4x8 90 4x8

Machine Flies paired with DB Curls

max Machine weight 3x8 50'sx6x6x6

[swanso5]

singleas are great...that's "the rule of 90%" by tony gentilcore (look it up)...i've done the singles and it's great for managing fatigue...you need to cycle the singles though so"

week 1 - 5 x 1
week 2 - 4 x 1
week 3 - 6 x 1
week 4 - 3 x 3 easy

or something similar

you could also work up to a 2 or 3 rm and simply do the singles at that wt

glute ham raises...

[Heelus]

12 January 2009

Deads below knee

410 8x3

Walking Lunges

90's 4x6

Glute Ham Raises

4x10

Leg Press paired with core

315x8
405x8
495x5x5
315x10

14 January 2009

Chin Up

bw+55 10x3

Bench Press paired with T-Rows

225x5x5x5 185x8x8 and 325 5x5

Seated Military Press w/ Face Pull and Cable Rows

105 4x9 90 4x9 130 4x8

External Rotation w/ Concentration curls and BW Dips

16 January 2009

Front Squat

200 3x8
140x10

Romanian Deadlifts w/ Core

315 4x6

Lunges

90's 4x7

Leg Curls w/ core and calf raises

nothing interesting in weight there

17 January 2009

Clean & Press paired with wide grip pull ups

120 4x6 BW 4x6

DB Press w/ BB Rows

100's x9 3x8 235 4x8

Face Pull w/ One arm rows

100 4x8 for both exercises

Machine Flies w/ Cable curls and pressdown

Nothing can become impressive there

19 January 2009

Deadlifts

385x1
405 5x1
315x10x10x10

Walking Lunges w/ core

90's 4x7

Glute Ham Raises

4x10 hard to relate progress in numbers but im getting stronger at these

Leg Press w/ core

315x12
405x8
495x8
585x3

21 January 2009

Chin up

Bw+60 5x3
BWx7x5x3

Bench Press w/ T-Rows

195 5x5 330 5x5

Seated Military Press w/ face pull w/ cable rows

105 4x10 100 3x9 130 3x9

Ext Rot. w/ Curls and BW Dips

23 January 2009

Front Squat

205 3x8
145x10


Romanian Dead w/ core

315 4x8

Lunges

90's 4x8

Leg Curls w/ Calf Raises and Core

24 January

Clean & Press w/ Wide Grip Pull Ups

125 4x6 BW 4x7

DB Press w/ BB Rows

105's 4x6 (easy) 240 4x8

Face Pull w/ one arm rows

100 3x10

Incline Machine Press w/ cable curls pressdown

Pretty much it for this month !!! Lots of progress and no more shoulder pain.

[swanso5]

leg press and concentration curls, oh no

[Heelus]

But hey it's extra volume on a target bodypart. Shitty exercises tough you're right ...

26 January 2009

Deads Below Knee

415 8x3

Walking Lunges

90's 4x8

Glute Ham Raises

BW 4x10 Starting to be a very controlled movement

Leg Press Paired with core (plank)

315x15
405x12
495x8
585x5

Plank 80secs I suck ! Well every week I can increase by 5 seconds. When can I say that I need a weighted variation ? at 120 seconds or something ?

[swanso5]

there's 4000 lunge variations and reverse curls are the only bicep exercise i'd use

[Heelus]

28 January

Bench Press w/ T Bar Rows

205x8x8x8x6 335 5x5

Seated Military Press w/ Chin Ups

110 4x6 BW 4x8

Face Pull w/ Cable Rows

134 4x6 170ish 4x6

Ext Rotation Curls Dips

30 January 2009

Front Squat

210 3x8
150x10

Romanian Deadlifts

330 4x6

Lunges

95's 4x6

Single Curls

90 4x6

31 January 2009

Clean and Press w/ Wide grip pull up

135x6x6x5x5 BW 4x8


DB Press w/ BB Rows

105'sx7x8x6x6 245x8x8x8x8

Face Pull with one Arm Rows

130ish 3x8

Incline Machine Press w/ Reverse Cable Curls

210x12 80x10
238x8 100x8
266x4 120x6

02 February 2009

Deadlift

415 1x6

Deadlift Below Knee

350 3x10

Walking Lunges

95's 4x6

Glute Ham Raise

4x10

Leg Press

2plates x15
5platesx12
6platesx5
7platesx2

04 February 2009

Bench Press w/ T Rows

210x6x7x6x5 SUCKS 340 5x5

Seated Military Press w/ Chin Up

110x8x8x8x8 BW+20 4x6

Face Pull w/ Cable Rows

140ish 3x7 184ish 3x7

External Rotation Curls Dips

Well dips was Bw+70 3x8 witch is not real shit. (Near tough)

06 February 2009

Front Squat

215 3x8
155x10

Romanian Dead

335 4x6

Lunges

95's 4x7

Single Leg Curls

90x8x8x8

Calf Raises
405x8x8x8

07 February

Clean and Press w/ Wide Grip Pull

135 4x6 bw 3x9 1x8

DB Press w/ BB Rows

105's 4x7 250 4x8

Face Pull w/ one arm rows

Incline machine Press w/ reverse curls

09 February

Dead Below Knee

420 8x3

Walking LUnges

95's 4x7

Glute Ham Raise

BW 4x10

Leg Press


11 February

Machine Bench Press w/ T-rows

365 4x8 345 5x5

then start to vomit my breaky, go back home and fever and liquefaction for 4 days

16 February

Dead

425 1x6

Dead Below Knee

355 3x10

Walking Lunges

95's 4x8

BW 4x10

Leg Pressin

18 February

Machine BP w/ T-Rows

365 4x9 345 5x5

Seated Military Press w/ Chin Up

100 4x9 BW+25 4x6

FAce Pull with cable Rows

Ext Rotation Dips and curls

Dips was BW +80 3x7.

[Heelus]

Good PRs to notice,

Dead 445 3x1
T bar Rows 7 plates + 5 pounds for 5 reps (my official main upper body lift)
Front Squat 230 4x6 (I suck but still a nice pr for me)
Db Press 115's 4x4