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09-10-2007, 08:05 PM
| #1 (permalink) |
| Rank: New Member Experience: 10+ Years  Join Date: Sep 2007 Location: Metro Manila
Posts: 13
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Gender:  |  Nilbert Rafer's Training Log Updates A bit of history: (at 5'5", 140 pounds, 49 years old) (1) I did High-Volume Training, 3 times a week, on-and-off since 1982. (2) This June '07, for reasons I already posted in this forum, I shifted to the Mike Mentzer's Ideal Routine, but found it still as overtraining. (3) In July, I shifted to the Consolidated Routine, as suggested by MM, for those who find the Ideal Routine still taxing on their recovery ability. ========================================= July 14: Workout 1, (1st cycle) Deadlifts - 220 pounds, 2 reps; 230, 4 reps; 240, 1 rep Dips - 10 reps July 22: Workout 2 Leg Press - 500, 15 reps Pulldown - 165, 5 reps July 29: Workout 1, (2nd cycle) Deadlifts - 250, 6 reps Dipping Machine - 225, 6 reps August 5: Workout 2 Squats - 200, 10 reps Pulldown - 165, 7 reps ========================================= August 12: Workout 1, (3rd cycle) Deadlifts - 300 pounds, rest-paused 4 reps Press Behind Neck - 80, 10 reps Toe Presses - 300, 12 reps. August 20, Workout 2 Squats, 300 pounds x 8 reps Palm-Up Pulldowns, 180 x 6 Dipping Machine, 255 x 8 August 26, Workout 1, (4th Cycle) 1. Deadlifts - 305, rest-paused 4 reps 2. Press Behind Neck - 90, 8 reps 3. Toe Presses - 315, 12 reps September 2, Workout 2 1. Squats - 310 pounds, 6 reps 2. Palm-Up Pulldowns - 180, 4 reps 3. Dip Machine - 255, 8 reps 4. Peck Deck - 120, 3 reps (rest-paused) ========================================= September 8, Workout 1, 5th cycle (gradually shifting to the Ideal Routine cut in half as strength increased) 1. Peck Deck - 130 lbs x 6 reps 2. Shoulder Press - 120 lbs x 6 reps 3. Deadlift - 305 lbs x 5 reps Next workout: September 16 |
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09-15-2007, 12:41 AM
| #3 (permalink) |
| Rank: New Member Experience: 10+ Years Join Date: Sep 2007 Location: Metro Manila
Posts: 13
Country:
Gender: |  September 15, Shifted to Athlete′s Routine + Abs Crunches Workout 1: 1. Squats - 305 pounds, 8 reps, failed at 9, cadence of 4-4 2. Chins - bodyweight, 15 reps (7-stop-3-stop-3-stop-2), cadence of 4-2-4 3. Abs machine - 150 pounds, 10 reps, cadence of 4-2-4 Next workout: September 22 or 23, Deadlifts-Dips-Abs  |
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09-22-2007, 01:24 AM
| #6 (permalink) |
| Rank: New Member Experience: 10+ Years Join Date: Sep 2007 Location: Metro Manila
Posts: 13
Country:
Gender: | September 22, Athlete′s Routine + Abs Machine Crunches Workout 2: 1. Deadlifts - 220 lbs, 10 reps; rest-paused 300 lbs, 2 reps 2. Dips - 20 reps 3. Abs Machine Crunches - 150 lbs, 10 reps |
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09-29-2007, 06:25 AM
| #7 (permalink) |
| Rank: New Member Experience: 10+ Years Join Date: Sep 2007 Location: Metro Manila
Posts: 13
Country:
Gender: | September 29, Athlete's Routine Workout 1: 1. Squats - 305 pounds, 10 reps. 2. Chins - bodyweight, 15 reps. Done in fifteen minutes, out of the weights area, and on to LIFE! (",) |
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10-06-2007, 06:02 AM
| #8 (permalink) |
| Rank: New Member Experience: 10+ Years Join Date: Sep 2007 Location: Metro Manila
Posts: 13
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Gender: | October 6, Athlete's Routine Workout 2: 1. Deadlifts - 250 lbs x 10 reps (warm-ups: 130 x 5 reps; 220 x 1 rep) 2. Dips - bodyweight, 15 reps (last 6 made in the negatives) |
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10-14-2007, 03:18 AM
| #9 (permalink) |
| Rank: New Member Experience: 10+ Years Join Date: Sep 2007 Location: Metro Manila
Posts: 13
Country:
Gender: | October 13, Athlete′s Routine, 3rd Cycle Workout 1: 1. Chins - bodyweight, 16 reps (inclusive of 3 negatives, failed on 4th rep) 2. Squats - 310 x 12 reps (previously, 305 x 10 reps) |
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10-20-2007, 09:44 PM
| #10 (permalink) |
| Rank: New Member Experience: 10+ Years Join Date: Sep 2007 Location: Metro Manila
Posts: 13
Country:
Gender: | October 20, Athlete's Routine, 3rd Cycle Workout 2: 1. Deadlifts - 250 lbs x 5 reps without lifting straps (warm-ups: 130 & 220) 2. Dips - bodyweight, 30 reps |
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