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Nilbert Rafer's Training Log Updates



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Old 09-10-2007, 08:05 PM
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NilbertRafer NilbertRafer is offline
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Smile 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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Old 09-10-2007, 08:22 PM
Darkhorse Darkhorse is offline
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Moved to the appropriate forum..
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Old 09-15-2007, 12:41 AM
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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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Old 09-15-2007, 04:39 AM
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Quote:
Next workout: September 22 or 23
Good grief! "Deconditioning, table 9! Be sure to tip your watress.."
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Old 09-15-2007, 03:46 PM
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NilbertRafer NilbertRafer is offline
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Hahaha!
I like your wit, 0311.
Stay fit...
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Old 09-22-2007, 01:24 AM
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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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Old 09-29-2007, 06:25 AM
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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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Old 10-06-2007, 06:02 AM
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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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Old 10-14-2007, 03:18 AM
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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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Old 10-20-2007, 09:44 PM
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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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