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Kane 03-08-2008 10:54 AM

Kane's New Journal
 
I'm going to make a journal for the routine I'm doing. I haven't been doing one for a while and I just want to post it so that everyone can see how I'm doing, especially since this is not my usual cookie cutter routine. Its my own creation this time around. I'm looking mainly for mass with this program while still maintaining a good strength level (if not increasing it).

Here is what I'll be doing:

Day 1 (Monday)
Standing Military Press 5x3
Bench 5x5
SS DB Flyes (TUT) (4to6-0-2 tempo)
Seated Cable Rows 1x5
Reverse Hypers 3x10
Tricep Pulldown 2x10

Day 2 (Wednesday)
Olympic Squats 5x5
Upright Rows 2x10
Reverse Grip Pulldowns 2x10
Lat Pulldown 2x10
Pullovers 3x8
Yates Row 4x8
Hammercurls 1x20-25

Day 3 (Friday)
Deadlift 3x1-3
Powerclean 5x5
Incline Bench 3x8
Seated Cable Rows 5x5
Pullthroughs 2x10
Dumbbell Curls 2x10

Kane 03-08-2008 10:57 AM

Monday March 3 (Start of new regime)

Day 1
Standing Military Press 5x3 105
Bench 5x5 135
SS DB Flyes (TUT) 30
Seated Cable Rows 1x5 185
Reverse Hypers 3x10 BW+25
Tricep Pulldown 2x10 105

Overall a good day. Bench is very low but I'm not really concerned with the number on the bar right now, plus I'm supersetting with DB Flyes using roughly a 4-0-2 or 6-0-2 temp.

Kane 03-08-2008 10:59 AM

Thursday March 6:

Day 2
Olympic Squats 5x5 205
Upright Rows 2x10 95
Reverse Grip Pulldowns 2x10 150
Lat Pulldown 2x10 130
Pullovers 3x8 70
Yates Row 4x8 135
Hammercurls 1x20-25 20

Could not make the gym on wednesday (great start to things lol) but made it in on thursday. I'll bump friday's workout to saturday and begin again on monday.

Kane 03-08-2008 11:03 AM

Saturday March 8

Day 3
Deadlift 3x1-3
Powerclean 5x5
Incline Bench 3x8
Seated Cable Rows 5x5
Pullthroughs 2x10
Dumbbell Curls 2x10

Was supposed to do this set-up today, but school was closed down (snowstorm) and consequently the gym closed as well (campus gym).



Weekly Recap:
Shitstorm of a kickoff to my new workout. Lifted some decent weights, but missed wed and went thursday and hoped to go saturday instead of friday but snow closure f'ed that up. Hopefully next week I will be able to do the whole week as planned :biglaugh:

Average weigh-in of about 180lbs (I'll keep track of this on a weekly basis, even though the scale has never been my friend lol)

ChinPieceDave667 03-08-2008 01:04 PM

good to see you back and journaling.. how heavy are you going on these days?

HIThopper 03-08-2008 01:21 PM

Best of luck with this Kane, will be following your progress. :)

EricT 03-08-2008 01:33 PM

Kane, since you are interested in maintaing strength while working on mass you should consider separating the two components a bit more.

By maintaining strength I take it you mean keep you main lifts up. That's actually very easy and you can do it in a much more effective way and probably get stronger without having to laod EVERYTHING you do with such volume that you have to deload in a month only to see a small impovement.

In a way you are using a middleground approach for the main lifts in order to "maintain and grow" but this just tends to comprimise one side of your goals.

You've got it separated more for some things but it's more incidental than intentional.

Good luck in your goals.

Kane 03-08-2008 02:04 PM

Quote:

Originally Posted by ChinPieceDave667 (Post 50510)
good to see you back and journaling.. how heavy are you going on these days?

Probably 70-80% of their respective maxes. Not overly heavy, but manageable.

Kane 03-08-2008 02:08 PM

Quote:

Originally Posted by Eric3237 (Post 50514)
Kane, since you are interested in maintaing strength while working on mass you should consider separating the two components a bit more.

By maintaining strength I take it you mean keep you main lifts up. That's actually very easy and you can do it in a much more effective way and probably get stronger without having to laod EVERYTHING you do with such volume that you have to deload in a month only to see a small impovement.

In a way you are using a middleground approach for the main lifts in order to "maintain and grow" but this just tends to comprimise one side of your goals.

You've got it separated more for some things but it's more incidental than intentional.

Good luck in your goals.

What sort of additional seperation? With respect to sets/reps (increase/decrease sets/reps) or with respect to the exercises themselves? I'm curious as to how you would modify things.

ChinPieceDave667 03-08-2008 02:11 PM

Eric is already ahead of what I was about to get at.


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