Christian's Workout Journal

Heelus · Post by **Heelus** » Mon Dec 01, 2008 6:35 am

Hello, background can be found at : http://shapefit.com/forum/viewtopic.php?t=6040

Now, I will keep an update journal about weight in morning before breaky and after pee + workout.

1st December

172.6 Lbs

Front Squat (I am new to them so be kind on numbers lol)

45x5
135x5
190x5
225x3x3x3

DB Press paired with T Bar Rows

95 4x8 295 5x5

Dips paired with Pull Ups
BW+90 5x3 (I can only jump by 10 pounds so from +80 to +90 I must build back to a solid 5x5) and 4x9 on pull Ups

Abs

Heelus · Post by **Heelus** » Mon Dec 22, 2008 8:02 pm

Okay, I will keep it update now.

22 December's Training !

Deadlifts, full ROM

1, 2, 3 plates x3 each
360 8x3
365 2x1

Walking Lunges

85s Dumbbell 4x6 each legs, (walking 6 steps twice in fact)

"Ghetto" Glute Ham Raise

BW 4x8

Leg Extension paired with Core

200ish on leg extension, maximum weight that can be used ... 3x10

swanso5 · Post by **swanso5** » Tue Dec 23, 2008 4:14 am

why 2 x 1 after 8 x 3 on deadlifts???

Heelus · Post by **Heelus** » Tue Dec 23, 2008 6:03 am

Well I was planing on doing 10 sets instead of 8 but I wasn't able anymore, really ... So I took a little longer rest, add 5 pounds and did 2 singles, no real "intelligent" reasons.

His 10 sets of 3 is meant to be used with your real 3RM ? If yes then it's a workout in itself. Because only after the third set I was getting tired and tired really quick.

DianaB · Post by **DianaB** » Tue Dec 23, 2008 7:39 am

If I remember, you are in Montreal, no? Where are you training?

Heelus · Post by **Heelus** » Tue Dec 23, 2008 8:07 am

DianaB wrote:If I remember, you are in Montreal, no? Where are you training?

I train in a commercial gym (Only one Power cage and I'm the only one who use it + some kids who do squat rack curls LOL). And no I don't live on the island, I live in Quebec city.

I have no coach and most of what I know is from what I've read. One of friend helped me a lot at first but he's traveling much and I'm doing it solo.

And you do you train in a powerlifting club/gym ? There's one not that far from where I live but no car and poor salaries makes me unable to workout there ... I'm not a but all I need is stronger peeps than me to train with, dumbbells, barbells, rack and cage and bench that'S pretty much it.

swanso5 · Post by **swanso5** » Tue Dec 23, 2008 2:02 pm

10 x 3 is with a 5 - 6 rep wt, not 3, you'll never make it as you experienced and the goal is to get all 30 reps each time you do it, not less

oh and leg extensions.....no

Heelus · Post by **Heelus** » Tue Dec 23, 2008 6:58 pm

swanso5 wrote:10 x 3 is with a 5 - 6 rep wt, not 3, you'll never make it as you experienced and the goal is to get all 30 reps each time you do it, not less

oh and leg extensions.....no

So stay at 360 next workout but do the whole 10x3 ?

I knew you would bash the leg extension ... question is why not ? I mean glut/hamstring had a tons more load than quads ...

swanso5 · Post by **swanso5** » Tue Dec 23, 2008 8:25 pm

if 360 is your 5 - 6 rep max then yes, if it isn't then adjust as needed

yes they did and so they should be but leg ext??? you're knees will thank me in 2020...do some lunges, pistols etc

Heelus · Post by **Heelus** » Wed Dec 24, 2008 6:58 pm

24 December

Chin Ups

Bw+40 10x3

Bench Press Paused at chest paired with T-Bar-Rows

230x5x5x5x4x3 305x5x5x5x5x5 (I always "feel" bad when pulling all these plates !)

Seated Press, paused and chest paired with cable rows

100x10x10x9x10 110x8x8x8x8 (I suck at these meh)

Face Pull Paired with Dips

70x10x10x10 BW+50x8x8x8

Heelus · Post by **Heelus** » Mon Dec 29, 2008 8:14 pm

29 December (yes 5 days without training, gym was closed),

Deadlifts set below knee

405 10x3

4 PLates, next winter I want 5 !

Walking Lunges

85s dumbell 4 sets 7 lungesx2 (7 reps per leg)

Glute Ham raise

4 sets of 8 these are hard as hell

Core Paired with Single Legs Jump squat ...

I prefere much lower body workouts over upper body ... Don'T know why I always feel better after pulling heavy (for me) loads I guess

Heelus · Post by **Heelus** » Sat Jan 03, 2009 1:20 pm

03 January

Missed lower session on 02 January, virus or something, digestive trouble stayed on bed all day.

Front Squat

185 3x8
150x15

Stiff Leg DL

1platex15
2platesx15
3 platesx6

First time doing these so I didn't know where to hit on weight.

Clean and Press paired with wide grip pull ups

105x4setsx6 easy ! BWx4setsx6

DB Press Paired with BB Rows

100's 4x8 225 4x10

Circuit

One arm Rows (Cable)

90 3x10

Face Pull

90 3x8

Lunges

85's 3x7

Tried to catch up missed session, went well but nothing extraordinary.

Heelus · Post by **Heelus** » Tue Jan 06, 2009 7:51 pm

5th January 2009

DEADlifts full ROM

365 10x3

Walking Lunges

85's 4x8

Glute Ham raise

BW 4x10

Leg Press Paired with core

545 4x10 (ridiculous compared to squat numbers, silly leg press lol)

The deads were killer and it took me over 30 minutes only for them ...

swanso5 · Post by **swanso5** » Tue Jan 06, 2009 8:04 pm

1min rest for 10 x 3..if you're gonna go 30mins on them you may as well go a max wt which then require more rest thus taking longer for 10 sets

you've got solid numbers so maybe less vol more intensity will be better for you...powerlifters don't do 10 sets of 3 near max wt...they'll do 3 x 3 or something

just a thought

Heelus · Post by **Heelus** » Fri Jan 09, 2009 6:51 am

Well I do train for strength, but I'm not a powerlifter, I lift and eat mostly for aesthetic.

But I'm curious, 3x3 ? That would mean a LOAD less volume so less muscles damage = less muscle gains right ?

07 January 2009

Chin Ups

BW+50 10x3

Bench Press paired with t-rows

230x5x5x4x3x3 Argh bench sucks 320 5x5 6 plates looks sick.

Seated Military Press Paired with face Pull

105 4x8 90 4x10

Seated Cable Rows Paired with Dips and external rotation (with cables).

120 4x8 BW 3x20 30 (doh, it'S a luck that I have a back or all number would be shit) 3x12

appear a lot but was done within one hour !