Hey there!
It looks like you're enjoying our bodybuildng forum but haven't created an account yet. Why not take a minute to register for your own free account now? As a member you get free access to all of our bodybuilding forums and posts plus the ability to post your own messages, communicate directly with other members and much more. Register now!
Already a member? Login at the top of this page to stop seeing this message.
|
Nilbert Rafer's Training Log Updates
|
|
09-10-2007, 08:05 PM
|
|
Rank: New Member
|
|
Join Date: Sep 2007
Location: Metro Manila
Posts: 13
|
|
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
|
09-10-2007, 08:22 PM
|
Rank: Light Heavyweight
|
|
Join Date: Mar 2005
Location: CA
Posts: 4,174
|
|
Moved to the appropriate forum..
|
09-15-2007, 12:41 AM
|
|
Rank: New Member
|
|
Join Date: Sep 2007
Location: Metro Manila
Posts: 13
|
|
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
|
09-15-2007, 04:39 AM
|
Rank: Light Heavyweight
|
|
Join Date: Mar 2005
Location: CA
Posts: 4,174
|
|
Quote:
Next workout: September 22 or 23
|
Good grief! "Deconditioning, table 9! Be sure to tip your watress.."
|
09-15-2007, 03:46 PM
|
|
Rank: New Member
|
|
Join Date: Sep 2007
Location: Metro Manila
Posts: 13
|
|
Hahaha!
I like your wit, 0311.
Stay fit...
|
09-22-2007, 01:24 AM
|
|
Rank: New Member
|
|
Join Date: Sep 2007
Location: Metro Manila
Posts: 13
|
|
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
|
09-29-2007, 06:25 AM
|
|
Rank: New Member
|
|
Join Date: Sep 2007
Location: Metro Manila
Posts: 13
|
|
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! (",)
|
10-06-2007, 06:02 AM
|
|
Rank: New Member
|
|
Join Date: Sep 2007
Location: Metro Manila
Posts: 13
|
|
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)
|
10-14-2007, 03:18 AM
|
|
Rank: New Member
|
|
Join Date: Sep 2007
Location: Metro Manila
Posts: 13
|
|
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)
|
10-20-2007, 09:44 PM
|
|
Rank: New Member
|
|
Join Date: Sep 2007
Location: Metro Manila
Posts: 13
|
|
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
|
|
|
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
|
|
| |
|