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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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Gotcha. Wasn't realizing this was the one 0311 did after the pec tear.
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Week 1, A2
leg press (sled) 2x15x320+empty rack leg extension 1x14x240 pullthroughs 1x15x100 flat db bench 2x15x120 cable crossovers 1x15x100 shoulder press 1x14x90 side laterals 1x15x20 cable pressdowns 1x15x130 wide grip pulldowns 1x15x200 closegrip cable rows 1x15x200 calves 2x15xmy weight finished with some forearm wrist curls |
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Week 2, B2
Smith leg press 2x14x140 (better weight than last time) leg extensions 1x14x240 leg curls 1x14x210 incline db bench 2x13x120 cable crossovers 1x15x140 db shoulder press 1x12x90 upright rows 1x15x85 (need to go heavier next time) 1 arm reverse grip pressdown 1x13x60 reverse grip pulldowns 1x15x200 (I think I'm going to substitute pullups for these from now on because the cables only go up to 200 and its not nearly enough :lame: ) wide grip rows 2x15x105 |
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Looking good! |
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and I may not be able to hit 15 for each set of chins, probably more like a 10-12 rep range, but I was thinking that at least I'd have some actual resistance that way, because the weight that my gym has on the cables doesnt go nearly as high as I need to do pulldowns. |
Week 2, A3
leg press (sled) 330+empty rack leg extension 1x13x250 pullthroughs 1x15x110 flat db bench 1x15x120, 1x13x130 cable crossovers 1x12x120 shoulder press 1x13x90 side laterals 1x15x20 cable pressdowns 1x14x130 wide grip pulldowns 1x15x200 closegrip cable rows 1x15x200 forearm wrist curls |
I'm nearing the end of the 2nd week of the 12-15 rep cycle and my weight is still increasing somewhat, so I may go into a 3rd week since I'm still progressing.
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right on! and I plan to look like some sort of alien after I'm done with this whole thing too, with people lookin at me and goin "that guy is huge! he cant be human!"
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I couldnt get into the gym yesterday or today because we had our track conference championship, but you know what???
6 YEARS IN A ROW, LEAGUE CHAMPS. Somethin about that just screams "Not to be F'ed with!":biglaugh: :biglaugh: :biglaugh: |
Week 3, A4
leg press (sled) 330+empty rack leg extension 1x14x250 pullthroughs 1x15x110 (I'll go to 120 next time) flat db bench 1x15x130, 1x13x140 cable crossovers (handles high) 1x12x160 shoulder press 1x12x90 side laterals 1x15x20 cable pressdowns 1x15x130 (boost to 140 next time) wide grip pulldowns 1x15x200 closegrip cable rows 1x15x200 one legged calf raises with my weight forearm wrist curls |
well I ended up getting in a fight with a dumpster today, and the cut on my shin was just shy of needing stitches, so I wont be doing any lower body work for a little while. shouldnt take more than 7 days to get back to be able to do legs again, but I need to take at least the remainder of this week off from lower body. :angryfire:
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ok its been a while cuz I've had a ton of things to do finishing the end of high school, but now I'm back on track. :biglaugh:
started the 8-10 rep cycle today. A2G squats: 2x8x135 (need to go more) leg curls: 1x8x230 (too much) flat bench press: 2x8x155 incline dumbell press: 1x9x140 side laterals: 1x8x25 skullcrushers: 1x8x85 rev. g. pulldowns (done as chinups): 2x8 wide g. rows: 2x8x135 (too much) preacher curls: 1x9x75 |
B1
deadlift: 2x8x275 leg extensions: 1x10x250 leg curls: 1x8x220 incline barbell: 2x8x155,145 flat dumbell bench: 1x10x140 front raises: 1x8x20 rev. grip pressdowns: 1x8x70 rev. g. pullups: 2x7,6 incline curls: 2x8x40 calves: 2x10xmy weight + 45 |
A2
A2G squats: 2x9x155 leg curls: 1x10x220 flat bench press: 2x9x155 incline dumbell press: 1x10x140 side laterals: 1x8x25 skullcrushers: 1x8x85 chinups: 2x9 wide g. rows: 2x10x115 preacher curls: 1x8x75 |
Gawd brother!..I've never seen a journal quite as boring like this before! It's like watching something in black and white. :D
So how's the program coming?..Too hard/easy?..Have you weighed yourself lately?..Increase or decrease? ect.. |
haha my bad. well I havent had a chance to weight myself lately. but I'm definitly noticing size increase, mainly back and shoulders. I definitly like the pace and difficultly level of the program. I'm expecting to see even more results later on towards the last 4-6 rep cycle
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Cool. I personally grew best with the 4-6 reps myself.
How's the diet? Have you been keeping track? The diet will make or break your gains. |
I havent been keeping any record of it, but I'm mainly trying to eat as much as I can all the time. Doing my best to focus on protein of course, but I'm still keeping as much grains/pasta, fruits and veggies in there too. havent been cutting out fats either.
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Hows strength ant? are the weights moving more easily lately?
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strength is certainly gettin up there too. I have to up the weight on at least one exercise every workout. and I always end up getting more reps in on a few exercises than I did the last time. so I'm gettin stronger slowlyl but surely
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B2
deadlift: 2x9x275 leg extensions: 1x10x259 leg curls: 1x10x220 incline barbell: 2x8x15 flat dumbell bench: 1x10x140 <- gonna go up to 150 next time front raises: 1x10x20 rev. grip pressdowns: 1x8x70 wide grip pullups: 2x7 incline curls: 2x8x40 wrist curls I'm still trying to get my forearms bigger but they really arent increasing in size. Strength is going up, but they havent gotten any bigger. |
this is from yesterday:
A3 A2G squats: 2x9x160 (went up 5 lbs) leg curls: 1x10x220 (need to go heavier) flat bench press: 2x9x155 incline dumbell press: 1x10x140 side laterals: 1x8x25 skullcrushers: 1x8x85 chinups: 2x9,8 wide g. rows: 2x10x115 (I'll probably go to 120 or 125 next time) I cut out preacher curls today because the all the pulls I had done already had felt really solid and I didnt feel like I needed to hit the biceps alone. I'm also definitly seeing my lats getting wider and thicker since the start of the 8-10 rep cycle. |
this is from two days ago, on tuesday:
B3 deadlift: 2x9x275 leg extensions: 1x10x259 <- the machine is maxed out, not good leg curls: 1x10x230 <-went up 10 lbs incline barbell: 2x8x150 flat dumbell bench: 1x8x160 <- jumped from 140 to 160 because there arent any 75 lb dumbells, but it worked out well front raises: 1x10x20 rev. grip pressdowns: 1x8x70 wide grip pullups: 2x8,7 incline curls: 2x8x40 wrist curls I'm still working on getting my forearms bigger but nothin seems to have much of an effect on them. I've noticed my diet hasn't been very well designed because in order to take in as many calories as I can, a lot of times it ends up being sort-of junky food. I'm replacing those things in my diet with more fruits and veggies. This completes the 2nd full week of the 8-10 rep cycle. I'll probably go another full week to a week and 1/2. |
Ant, working your grip will help your forearms grow. If your grip can handle it, put a towel on the bar during deadlifts and other pulling movements. That'll directly work the forearms on it's own.
If your really concerned try behing the back wrist curls in addition to what ever else you want to do. Much more comfortable and will allow you to use MUCH heavier weight and high reps...treat your forearms like traps. Maybe try reverse curls. Once you start getting into lower reps and working more on strength your forearms may respond more on their on or additional training may have more effect. It could be that right now your just not into heavy enough weight to significantly stress them. |
alright, thanks a lot. I started using gloves about a month ago too, so putting the towel in there will add a good extra circumference to have to hold onto.
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Cool. Apply the same logic to the behind the back curls, btw. The great thing is the bar is hanging so that's going to work the grip plus make the exercise that much tougher..I guarantee you'll be able to do less but it'll pay dividends.
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A2G squats: 2x10x160 (I'll go to 165 next time)
leg curls: 1x9x230 flat bench press: 2x8x160 incline dumbell press: 1x10x140 side laterals: 1x9x25 skullcrushers: 1x8x80 chinups: 2x9,8 wide g. rows: 2x9x120 preacher curls: 1x8x75 dumbell shrugs: 2x8x170 the only reason I couldnt do more reps with the shrugs was because along with the rows and curls, I had the towel wrapped around the bar like eric suggested. I definitly was able to feel more stress put on my forearms; it became a lot more difficult to grip. I forgot to do that with the chinups, but I will next time. I also did 2 sets of behind the back wrist curls. I didnt use a towel with those because I wanted to get a feel for what I'd be doing with just the bar (and gloves). After a few more times with the behind the back curls, I'll throw a towel around the bar and up the work on the forearms. |
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