F = m.a.
Force = (Mass).(Acceleration)
I think its time for a new journal. For those of you who are new and will hopefully be staying, I'd like to introduce myself. I've been lifting for close to 4 years now, and my goals at the moment are to get lean and strong. I have genetically lose shoulder joints and I have had quite a few shoulder dislocations. Therefore my training is slightly different from the Average Joe's. Consider me sub-par to an Average Joe :) My goals at the moment are to get an Over Head Press of 185 lbs, a respectable Deadlift and my BF% down to 12 - at present its around 16-18. I will try make this brief, Old Maxes on the Big Three were hovering around 335/205/355 (Squat/Bench/Deadlift). I have just come off a lower back injury so my current maxes are not really known. I do know that I can Squat 245 lbs for 3x5 at the moment and Bench Press 205 for a single. But, my training is not powerlifting-oriented. It is a lot more strongman type with a huge emphasis on the Overhead Press and the Deadlift - I use the Bench Press and the Squat as a means to increase my OH Press and Deadlift. My OH Press max is currently ~155 lbs (90% of my BW) and my Deadlift max is somewhere ~315 lbs. I weigh ~175 lbs at the moment. I will post my program in another post. Thank you for reading, ladies and gentlemen :) |
Training Split
I have just recently started a new Training Split so it will not be too difficult to update this log with a few workouts which have passed..
My split is more or less an Upper-Lower program with the layout being 3 workouts per week which means that my upper-lower is rotating 4 workouts in 3 sessions per week...i.e. Week 1: Lower 1 Upper 1 Lower 2 Week 2: Upper 2 Lower 1 Upper 1 Week 3: Lower 2 Upper 2 Lower 1 etc etc The four workouts are: Lower 1 - Deadlift Upper 1 - Military Press Lower 2 - Squat Upper 2 - Bench Press My exercise selection is: Deadlift Day - Deadlifts - Bulgarian Squats 2x6-8 - Glute Ham Raises 2-3 sets - Grip Work Military Press Day - Military Press - Row Variant (Currently dumbbell rows) - Press Variant (i rotate between flat db presses and uni shoulder presses) - Tricep Exercise Squat Day - Squats 5x5 or 3x5, 2x8 or something. since we're not in any hurry for this i dont need anything set in stone - Unilateral RDLs 2x6-12 - Regular RDLs 2-3x8-12 - Grip Work Bench Press Day - Bench Press maintenance work; Speed-Strength work @ 70-80% or 1,2,3,4,5RM testing - Pull-ups Density Training - Row Variant (barbell rows probably) Major props to Eric for guiding me in designing this workout. |
Deadlift Day
Cycle 1 Overall Impression: So today was Day 1 of the Upper-Lower program :) My back is going to be sore as hell tomorrow. Along with my glutes and hammies. I am planning on doing some cardio tomorrow. Lets see if I wake up early enough to go to the gym...today's workout was good :)The Workout: Deadlifts |
Military Press Day
Cycle 1 Overall Impression: weird day...im not very happy with the military press work but i think everything else went off pretty well. im trying to narrow down what could've lead to this weird workout and im pretty sure its something to do with diet...i ate some rice and fish before my workout. i cant think of anything else.The Workout: Military Press |
Hi Anuj
Good luck in achieving your goals :) Your MP numbers are great BTW good work, Press is a toughie for me, and I know what you mean about trying hard to get your elbows out and up, sometimes its tricky. |
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yeah i was doing presses after almost 8-9 days so my form kinda needed to be reworked. i think the biggest problem for me is greediness. i need to be patient and take small outcomes as they come without lusting for more and more constant never ending PRs...LOL |
Squat Day
Cycle 1 Overall Impression: I ate 3 slices of toast with cinnamon as my pre workout meal and i had this really really horrible heart burn throughout my workout. it was painful as hell and even though i gulped down over a litre of water, it didnt help at all.The Workout: Squats |
Bench Press Day
Cycle 1 Overall Impression: ok so all the food hogging ive been doing has paid off. weighed in today at 181 lbs. im looking a lot thicker all around too. im happy. the only sad part is that i think ive gained some fat on my stomach. that sucks...The Workout: Bench Press |
Do higher reps on facepulls.
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