Ant's "journal"
I dont plan on updating this on a daily basis, however I want to use it to post what I'm doing when I need feedback.
Here's what my last 6 weeks have looked like: Week 1 Monday: Incline dumbbell bench 3x5x140 Horizontal barbell row 3x5x145 Seated military press (on smith) 3x5x95 A2G squat (always on smith) 3x5x140 Close grip preacher curl 3x5x80 Skull crusher 3x5x80 Wednesday: Decline barbell bench 3x8x145 Straight legged Deadlift 3x8x225 Hack squat 3x8x340 Horizontal dumbbell rows 3x8x70 Hammer curl 3x8x30 Leg extension on machine 3x8x250 Friday: gym was closed :madfawk: Week 2 Monday: Incline dumbbell bench 3x5x130 Horizontal barbell row 3x5x145 A2G squat 3x5x180 Straight legged deadlift 3x5x275 Hammer curl 3x5x40 Skull crusher 3x5x80 Wednesday: Straight legged deadlift 3x8x235 Dumbbell shoulder press 3x8x100 Upright row 3x8x105 Machine bench press 3x8x”170” Side dumbbell raises 3x8x20 Standing barbell curls 3x8x85 Friday: Flat barbell bench 3x15x115 Horizontal barbell row 3x15x75 A2G squat 2x15x100 Dumbbell shoulder press 2x15x70 Straight bar preacher curl 2x15x55 Skull crusher 2x15x65 Week 3 Monday: Incline dumbbell 4x5x140 Horizontal barbell row 4x5x155 Straight legged deadlift 4x5x255 Seated military press (smith) 4x5x100 Hammer curl 4x5x45 Skull crusher 4x5x80 Wednesday: Flat bench barbell 4x8x145 Horizontal dumbbell rows 4x8x80 A2G squat 4x8x140 Good mornings 4x8x95 One arm cable pressdown 4x8x60 Front shoulder raises 4x8x20 Friday: Wide grip pulldown behind head 3x15x200 Decline dumbbell bench 3x15x100 Hack squat 3x15x285 Standing barbell shoulder press 3x15x75 Dumbbell shrugs 3x15x170 Standing one-legged calf raises 3x15x40 Week 4 Monday: Seated dumbbell shoulder press 4x5x130 Straight legged deadlift 4x5x295 Flat barbell bench 4x5x155 Horizontal barbell row 4x5x160 Preacher hammer curl 4x5x35 Skull crusher 4x5x85 Wednesday: Incline dumbbell bench 4x8x140 Horizontal dumbbell row 4x8x80 Standing barbell press 4x8x95 A2G squat 4x8x140 Wide grip cable pressdown 4x8x160 Rear dumbbell raises 4x8x20 Friday: Horizontal barbell row 3x15x95 Hack squat 3x15x295 Decline bar bench 3x15x115 Seated dumbbell press 3x15x70 Leg extension machine 2x15x250 Front dumbbell raises 2x15x15 Week 5 Monday: Straight legged deadlift 3x5x295 A2G squat 1x5x150 Horizontal barbell row 3x5x160 Standing barbell shoulder press 3x5x115 Reverse curl 3x5x85 Close grip cable pressdown 3x5x150 Wednesday: Cable pulldown 2x12x210 Flat dumbbell bench 2x8x140 Seated dumbbell press 2x8x100 A2G squat 2x8x150 Hammer curl 2x8x40 Barbell shrugs (smith) 2x8x(270,320) Week 6 Monday: Wide grip pullup 3x5,7,6 Straight legged deadlift 3x5x295 Incline dumbbell bench 3x5x160 Standing barbell press 3x5x115 Skull crusher 3x5x80 Dumbbell shrug 3x12-13x170 Wednesday: Horizontal barbell row 2x8x145 Standing barbell shoulder press 2x8x95 Hack squat 2x8x365 Decline barbell bench press 2x8x155 Hammer curl 2x8x40 Friday: Seated dumbbell shoulder press 2x12x80 Horizontal dumbbell rows 2x12x70 Flat barbell bench 2x12x135 Front cable shoulder raises 2x12x60 One legged calf raises 2x12x60 |
So Monday, Wednesday, Friday, full body? I would change the order of your exercises some. For example, I would put squats (legs) first, since squatting is really a full body workout in itself. It'll really take me a while to look through it all, but I do have a question. It looks like you're doing 5 reps per exercise on Monday's, 8 reps on Wednesday, and 12-15 on Friday? I recommend more of a linnear periodization instead.
Did you checkout the HST thread I made? 2-3 weeks per rep range. So for each day, the reps are the same until you reach your rep max, then drop the reps and continue progression. Just something to think about. |
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Basically what I'm saying is that you want to continue to progressively load your muscles with more and more weight over the course of time. With what you're doing, over time you're naturally going to increase resistance on the 5 rep day a lot longer than the 8-15 reps. This will result in diminished returns. All this means is that the 5 rep day on Monday will be the only workout that'll add more mass to your frame, and the other two workouts without any real weight progression will be a waste of time. It's easier to progress in the 5 rep range for continued growth vs. the 8-15 reps..Which is why with most linnear models the 5 rep range has more weeks than the others. If you look at a typicall HST routine, 12-15 reps receives about 2 weeks, 8-10 can get up to three, and the 4-6 gets the bulk...My opinion is based off of a typical HST model. Usually of course there's negatives, but most people opt to do another 1-2 weeks of 5 reps instead, which can be done with good success. |
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I would read through what 0311 has posted. I would also look into squating without the smith machine. Keep on pushin them wieght bro. :biggthumpup: |
first, yes I have been only using the smith for squatting, I really dont know why... I'll definitly start using the bar by itself.
And hrdgain, I did use dumbells because barbells sometimes hurt my shoulder at higher weight. I didnt realize that was very impressive :banana: cool. thanks for the support. I'm gonna be taking this week off and begin the HST workout 0311 put together starting next monday. |
today was day 1 of the HST plan 0311 wrote.
started with A1. leg press (sled) 2x15x270+whatever the empty rack is, nobody in my gym seems to know :wtf: leg extension: 1x15x240 pullthrough: 1x15x100 flat DB bench: 2x14x120 cable crossovers:1x12-13x100 shoulder press: 1x15x80 side laterals: 1x13x20 on each arm cable pressdowns: 1x14x120 wide grip pulldowns: 2x15x200 (the cables max at 200 and thats not enough, suggestions anyone?) close grip cable rows: 1x15x180 one legged calf raises: 2x15xmy weight feels like a really solid workout so far, and everything definitly got covered in this set of exercises. |
this is yesterdays. forgot to post last night...
smith leg press 2x15x110 leg extensions 1x14x250 leg curls 1x14x210 incline dumbell bench 2x(15,12)x120 high cable crossovers 1x15x140 shoulder press 1x15x80 upright rows 1x15x85 1 arm reverse grip pressdowns 1x14x60 reverse grip pulldowns 1x15x200 wide grip rows 2x13x115 one legged calf raises 2x15xmy weight |
Which program is this? Is this something new 0311 designed or is it somewhere on the thread?
My first question is: where are the squats? If you're using 0311's setup then I'm pretty sure that "oympic squats" are at the heart of it. Never forget the difference between having that barbell on your shoulders and just pushing up and down with your legs... |
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All those exercises aren't "necessary" of course, but it is the fun factor I was thinking about. This was the same workout I did for when I got back into the gym after the pec tear. Worked great, and the fun part is only doing one set and moving on. |
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