Stout1's training journal:

thanks all, hopefully strength stays up over the next week or two. We shall see how my body handles it. I feel like a million bucks right now though :)
 
09/23/05

Leg Press -- 4 plates a side x 8

Hi Pullthrus -- 110 x 8

Dumbell Rows -- 75 x 8

Cambered bar curls -- 65 x 8
 
10/03/05

Been slacking off and not keeping this up to date:

Decline Bench w/ doubled #1's --- 235 x 3

Skullcrushers --- 80 x 10 / 90 x 10

Dumbells, paused --- 65 x 10 / 75 x 10

Overhead Dumbell Press --- 50 x 10
 
10/05/2005


Lightened Deads --- 405 x 3

Box Squats --- 205 x 8

Dumbell Rows --- 65 x 8

Dumbell Curls --- 30 x 10

Second day on the TCD and boy did this kick me in the arse.
 
I thought the lightened deads were with bands? if so, how do you figure the weight?

also are you back with IA again?
 
goes4ever said:
I thought the lightened deads were with bands? if so, how do you figure the weight?

also are you back with IA again?
Click to expand...

Yup and yup :)

Well I warmed up with 135 with no bands and then again with 185 with no bands. I then added the bands which were on the safety pins in the squat rack so that about halfway up it got pretty loose and right past that point no tension on the bands. Basically the bottom 1/4 had some help, the next quarter a tad bit of help and then after that the final half was all me. I was supposed to use the #2 or #3 bands but I forget them at my buddies car as he is letting me borrow his till mine get in the mail. So I used the #1's which are kinda weak, but it did give me some extra help at the bottom.

But before I went off track :)

After the 185 with no bands I then added on 225 with bands and just worked my way up with singles on most sets till I felt like I was about at my 3 rep max.

I believe it went

225 x 5 x 1
265 x 3 x 1
295 x 1 x 1
315 x 1 x 1
345 x 1 x 1
365 x 1 x 1
385 x 1 x 1 (felt pretty heavy here and figured I would up it and make it 4 plates and go for three reps)
405 x 3 (work set, all other sets are warm ups)


Yup, repayed my fee the other day and this is the 2nd day on the new routine.
 
Stout do you mind posting up your weekly workout routine? Just what you do each day? just curious
 
mpresiv said:
Stout do you mind posting up your weekly workout routine? Just what you do each day? just curious
Click to expand...

yeah, I am at work now. I gotta grab my log book. I can't be too specific though since I pay for this and it is part of the deal with IA.

But what I can tell you right now is I am on a 2 day split that is basically a hybrid WSB program. It is sorta like DC's split. It's a three day split, but I hit the muscles every 4 days or so.

Right now my focus is getting my strength up and the size should follow. Once we or IA gets me to a real good point in strength we will go more for hypertrophy. But until I get a good base and solid numbers this is what I will be on. Can't build a "house" without a good foundation so that is number one priority.

ok, gotta go home...post the rest in a minute
 
Thanks bro. I couldnt get a full scheme in your journal as to what you were doing. I didnt know what bodyparts you were training each day...
 
mpresiv said:
Thanks bro. I couldnt get a full scheme in your journal as to what you were doing. I didnt know what bodyparts you were training each day...
Click to expand...

Basically its like this....

Mon --- Chest/Shoulder/Tri
Tue --- Cardio
Wed --- Legs/Back/Bis
Thur -- Cardio
Fri --- Chest/Shoulder/Tri
Sat --- cardio
Sun --- cardio
Mon --- Legs/Back/Bis
Tue --- Cardio

etc....you see the pattern though.....This is obviously a low volume routine, but the muscles are being hit more often than once a week. I normally only do one work set on the major lifts then do "supplemental" work around it afterwards.

I am only focusing on core basic lifts. Nothing fancy. Only time I get "fancy" is when the lifts are changed such as flat bench to paused flat bench, or close grip bench then to close grip bench with bands. Every week is different. I rarely ever have the same excercise or rep routine. Its always been switched....the reps and excercises, but always sticking to the core lifts.

Bench: Flat bench, dumbell bench, low incline dumbell bench, etc. (can be paused type work or band reisitance)

Shoulders: Nothing fancy here since bench hits them pretty good, do some laterals for the most part with some overhead seated dumbell presses on ocassion

Tris: close grip bench, skulls (paused off pins), regular skulls, dumbell skulls, tri push downs, band pushdowns

Legs: Squat, Deads, Pullthrus

Back: Good Mornings, Pulldowns, Barbell/dumbell/chest supported rows,

Bis: Dumbell or barbell curls



Thats it for the most part, but like I said its never the same and always different each time I go in. But until I get my bench, squat, and deads higher this is what format I will be sticking till I get some decent numbers up.
 
10/19/2005

Flat barbell benched, paused --- 225 x 6

Band Push downs --- two #1's looped around top of rack x 8

Band Laterals --- one #1 x 8

Abs
 
10/11/2005 DE Squat


GM's 145 x 6

Pullthrus 90 x 8

Wide Pulldowns 150 x 6

Barbell Curls 70 x 6
 
Good job bro. I seen your routine earlier and forgot to post about it. I like it bro, you work out every day like me..lol. :) Like you said its lower volume but you are getting the job done for sure
 
mpresiv said:
Good job bro. I seen your routine earlier and forgot to post about it. I like it bro, you work out every day like me..lol. :) Like you said its lower volume but you are getting the job done for sure
Click to expand...

Yeah, lower volume and alot of it isn't taken to failure and only a few sets, but I do hit the same muscle about every every 4-5 days.

Sled day tomorrow, I thought it was today but I was wrong. I wanna see how far or long I can tug this bitch :)
 
09/12/05 Sled Pulling


Well lets say today was a humbling experience. LOL. That damn sled kicked my arse. Between the sled weight and what I added I pulled a total of 90lbs for 5 minutes with 2 real short 10 second breathers in there. That damn terrain made it a bitch to pull too, one second is was smooth, well sorta smooth sailing :), then the next I was in what felt like mud traps. LOL. All in all it was a good ass kicker for only 5 minutes :D
 
A weight sled, its basically a 21" x 21" piece of heavy flat metal with a pole in the middle for weights to be slid on and a 3" lip on one side of it to attach the rope.

You basically pull this bitch around with the weight on it.
 
I remember my first 5 min with the sled, I thought this looks EASY.........yeah right, that 5 min kicked my ass
 
goes4ever said:
I remember my first 5 min with the sled, I thought this looks EASY.........yeah right, that 5 min kicked my ass
Click to expand...

your telling me, that damn terrain is a bitch
 
where did you pull? grass or gravel? I always did grass, and I don't know why but grass creates way more resistance
 
goes4ever said:
where did you pull? grass or gravel? I always did grass, and I don't know why but grass creates way more resistance
Click to expand...

yup grass :(

i am going with concrete next time :)
 
10-13-05 ME Bench

Decline Bench w/ doubled #1's --- 240 x 3 x PR

Skulls paused in rack off of pins --- 95 x 10 x

Dumbells paused --- 65 x 8 x
............................75 x 8 x

Dumbell Overhead Press --- 50 x 10 x

Hang Leg Raises --- Bodweight x 10 x

Got a PR on decline bench with doubled #1's last week as it was a new one to me. I only added 5lbs, but none the less 5 more than last week. I haven't really been putting any PR's down although I been hitting them, I got to keep track with that and plan to from now on. It took about 1hr and 15 minutes to do the whole thing.
 
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