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Personal Journals discussion on Ant's "journal", within the Members Section; I dont plan on updating this on a daily basis, however I want to use it to post what I'm ...


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Old 04-29-2006, 07:59 PM   #1
Ant Mitchell
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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

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 3x8x170
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

Ant Mitchell's Sig:6', 212 lbs, ~15% BF
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Old 04-29-2006, 08:15 PM   #2
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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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Old 04-29-2006, 08:18 PM   #3
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Quote:
Originally Posted by 0311
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.
HST THREAD

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.

Last edited by Darkhorse; 04-29-2006 at 08:32 PM..
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Old 05-01-2006, 10:40 AM   #4
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Quote:
Originally Posted by Ant
A2G squat (always on smith) 3x5x140
Does that mean you use the smith every time you squat or you only used it on that particular day? I wouldn't use the smith all the time for A2G squatting.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 05-01-2006, 11:53 AM   #5
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Quote:
Seated dumbbell shoulder press 4x5x130
Quote:
Incline dumbbell bench 4x8x140
Just wondering if you ment barbell on these. If not thats pretty amazing man.

I would read through what 0311 has posted. I would also look into squating without the smith machine. Keep on pushin them wieght bro.

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Old 05-01-2006, 02:20 PM   #6
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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 cool.

thanks for the support. I'm gonna be taking this week off and begin the HST workout 0311 put together starting next monday.

Last edited by Ant Mitchell; 05-01-2006 at 04:48 PM..
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Old 05-08-2006, 06:17 PM   #7
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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
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.
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Old 05-11-2006, 12:14 PM   #8
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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
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Old 05-11-2006, 03:19 PM   #9
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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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Old 05-11-2006, 03:37 PM   #10
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Quote:
Originally Posted by Eric3237
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...
lol..Yeah, for the 12-15 reps I used machines for the heavier weight..Then the 8-10 and 4-6 has interchanged deads with A2G squats.

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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