hi everybody...

i am starting a new journal this time... i've realized that its better to have a new journal per program... hopefully, in the near future you wont see too many journals of my bi-weekly programs
Pendulum Bodybuilding is one part of three written by Christian Thibaudeau..

here are the links to the articles he's written:

Pendulum Training: this is the first artcile and is basically a set of rules and guidelines
http://www.t-nation.com/findArticle.do?article=293pend2

Pendulum Bodybuilding: this is a more indepth look at the pendulum training theory in respect to bodybuilding
http://www.t-nation.com/findArticle.do?article=296pend2

0311's Article on Pendulum Training: awesome summary
http://www.bodybuilding.net/training...ning-1253.html

with the help of Eric and 0311, i have managed to come up with a pendulum program for myself....now i wont go into specifics as to who said what and who didnt say what, but if any of you readers feel that i'm doing something which u feel i shouldnt, then dont think 0311 and Eric advised it because they wouldnt....Eric and 0311 have contributed to my program with their ideas and suggestions, but in the end, it has been upto me to include what they've said....

and this is the program:





Load: 60-70% of 1RM, Rest: 60 Seconds

Monday: Chest and Biceps

A1.) Flat Dumbbell Bench Press 4x10
A2.) Flat Flyes 4x15

B1.) Incline Barbell Bench Press 3x10
B2.) Incline Flyes 3x15

C1.) Barbell Curls 4x10
C2.) Reverse Grip Curls 4x15

D1.) Preacher Curls 3x10 – Triple Drop Set


Tuesday: Legs

A1.) A2G Squats 3x10

B1.) Leg Press 3x10
B2.) Romanian Deadlifts 3x15

C1.) Leg Curls 4x10
C2.) Leg Extensions 4x10

D1.) Standing Calf Raises 4x10

Thursday: Back and Traps

A1.) Lat Pull Downs 4x10
A2.) Pull Overs 4x15

B1.) Barbell Rows 3x10

C1.) Upper Back Machine 3x12

D1.) Barbell Shrugs 3x10
D2.) Upright Rows 3x10

Friday: Shoulders and Triceps

A1.) Dumbbell Press 4x10
A2.) Incline Lateral Raises 4x12

B1.) Machine Military Press 3x10
B2.) Wide Grip Upright Rows 3x12

C1.) Bent Over Lateral Raises 3x12

D1.) Decline Tricep Extensions 3x10
D2.) Reverse Grip Push Down 3x12

***NOTE***The First exercise in any superset has a tempo of 3-0-1 and the second exercise has a tempo of 4-0-2


Load: 70-80% of 1RM, Rest: 90 Seconds

Monday: Legs

1.)A2G Squats 4x8
2.)Romanian Deadlifts 4x8
3.)Leg Press 4x10
4.)Leg Curls 4x10

Tuesday: Chest, Shoulders and Back

1.)Bench Press 4x8
2.)Barbell Rows 4x8
3.)Military Press 4x8
4.)Incline Dumbbell Press 4x10
5.)V Bar Pull Downs 4x10
6.)Lateral Raises 4x10


Thursday: Legs and Shoulders

1.)A2G Squats 4x6
2.)Romanian Deadlifts 4x6
3.)Seated Dumbbell Shoulder Press 4x6
4.)Lunges 4x8
5.)Front Raises 4x8

Friday: Chest, Back and Arms

1.)Incline Barbell Bench Press 4x6
2.)Lat Pull Down 4x6
3.)Dumbbell Bench Press 4x8
4.)Barbell Shrugs 4x8 (3 sec pause)
5.)Preacher Curls 4x8
6.)Triceps Extensions 4x8


Load: 80-90% of 1RM, Rest: 180 Seconds

Monday: 5x5

1.)Bench Press
2.)Squat
3.)JS Rows

Wednesday: 6x3

1.)Bench Press
2.)Squat
3.)JS Rows

Friday: 8x2

1.)Bench Press
2.)Squat
3.)Deadlifts

***NOTE***pyramid weights for all sets

Here are my pics just so that I can compare them on a 5 week basis…







as of now, these are my 1RMs:

Single Rep Maxes:

Squat = 135 kgs = 300 lbs
Bench Press = 90 kgs = 200 lbs
Deadlift = 150 kgs = 330 lbs
Military Press = 75 kgs = 165 lbs
Underhand Barbell JS Rows = 100 kgs = 220 lbs
Overhand Barbell Rows = 90 kgs = 200 lbs

now these are my measurements as of now:
Weight = 78 kgs = 170 lbs
Chest = 41.5"
Arms = 13.5"
Waist = 35"
Thighs = 26"

my next post will be when i am done with today's workout...

see you then mes amis

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