Simonn
05-28-2008, 08:59 AM
Sooo, here it goes. I found a journal created by Justin-27 here on the forum, and i decided to try it.
I will be training every other day for 8 weeks on a upper/lower split. Each area has (2) separate choices for workouts...detailed below.
Upper (1)
-Incline Barbell Bench 3x3 or 4x6
-One-Arm Dumbbell Row 3x8
-Pullup 3xfailure
-Dip 3xfailure
-Lateral Raise, Side 3x8 or 2x12
-Curl 2x12
-Ab and Rotator work 3xfailure for abs, 3x10 rotator
Upper (2)
-Flat Barbell Bench 3x3 or 4x6
-Barbell Row 4x6 or 3x8
-Military Press (standing barbell or seated dumbbell) 4x6 standing, 4x6 or 3x8 seated
-Pullup 3x8 weighted
-EZ Bar Extension 2x12
-Ab and Rotator work 3xfailure for abs, 3x10 rotator
^alternate the above 2
Lower (1)
-Barbell Back Squat 4x6 or 3x8
-Power Clean 5x5
-Dumbbell SL Deadlift 3x8 or 2x12
-Calf Raise, Seated 3x15-20
-Hyperextension, Weighted 3x12
Lower (2)
-Deadlift 2x3, or 2x5
-Barbell Front Squat 3x8 or 3x10
-Dumbbell Lunge 3x8 or 2x12
-Standing Calf Raise 3x10
-Hyperextensions, non weighted 3xfailure
alternate the above 2
And heres my workouts so far:
Sunday, May 25: Upper (1)
-Incline Barbell Bench 50kg x 3 x 3
-One-Arm Dumbbell Row 29kg x 3 x 8
-Pullup 3 x failure
-Dips 3 x failure
-Lateral Raise, Side 13kg x 3 x 8
-Curl 35kg x 2 x 12
-Ab 3 x failure
Rotator work 18kg x 3 x 10
Tuesday, May 27 Lower (1)
-Barbell Back Squat 90kg x 4 x 6
-Power Clean 50kg x 5 x 5
-Dumbbell SL Deadlift 33kg/hand x 3 x 8
-Calf Raise, Seated 40kg x 3 x 20
-Hyperextension, Weighted 15kg x 3 x 12
Thursday, May 29: Upper (2)
-Pec Dec 55kg x 3 x 3
-Barbell Row 70kg x 4 x 6 (this was to low tho, will increase next workout)
-Military Press 50kg x 4 x 6
-Pullup 3 x failure
-EZ Bar Extension 40kg x 2 x 12
-Ab 3 x failure
Rotator work 20kg x 3 x 10
As you can see, I have a very weak back. When i first started weightlifting, I NEVER worked my back, which has now come back to haunt me ;P This gives me problem to alot of exercises, for example the pullups. Instead of adding weights i use my bodyweight for now. Im using a machine that lets me lift 86% av my body. So i have a few more weeks to go.
I did my may 29th workout today since Im not able to workout tomorow, atleast i get a few days rest.
Time will tell if it works, but i but it will.
I will be training every other day for 8 weeks on a upper/lower split. Each area has (2) separate choices for workouts...detailed below.
Upper (1)
-Incline Barbell Bench 3x3 or 4x6
-One-Arm Dumbbell Row 3x8
-Pullup 3xfailure
-Dip 3xfailure
-Lateral Raise, Side 3x8 or 2x12
-Curl 2x12
-Ab and Rotator work 3xfailure for abs, 3x10 rotator
Upper (2)
-Flat Barbell Bench 3x3 or 4x6
-Barbell Row 4x6 or 3x8
-Military Press (standing barbell or seated dumbbell) 4x6 standing, 4x6 or 3x8 seated
-Pullup 3x8 weighted
-EZ Bar Extension 2x12
-Ab and Rotator work 3xfailure for abs, 3x10 rotator
^alternate the above 2
Lower (1)
-Barbell Back Squat 4x6 or 3x8
-Power Clean 5x5
-Dumbbell SL Deadlift 3x8 or 2x12
-Calf Raise, Seated 3x15-20
-Hyperextension, Weighted 3x12
Lower (2)
-Deadlift 2x3, or 2x5
-Barbell Front Squat 3x8 or 3x10
-Dumbbell Lunge 3x8 or 2x12
-Standing Calf Raise 3x10
-Hyperextensions, non weighted 3xfailure
alternate the above 2
And heres my workouts so far:
Sunday, May 25: Upper (1)
-Incline Barbell Bench 50kg x 3 x 3
-One-Arm Dumbbell Row 29kg x 3 x 8
-Pullup 3 x failure
-Dips 3 x failure
-Lateral Raise, Side 13kg x 3 x 8
-Curl 35kg x 2 x 12
-Ab 3 x failure
Rotator work 18kg x 3 x 10
Tuesday, May 27 Lower (1)
-Barbell Back Squat 90kg x 4 x 6
-Power Clean 50kg x 5 x 5
-Dumbbell SL Deadlift 33kg/hand x 3 x 8
-Calf Raise, Seated 40kg x 3 x 20
-Hyperextension, Weighted 15kg x 3 x 12
Thursday, May 29: Upper (2)
-Pec Dec 55kg x 3 x 3
-Barbell Row 70kg x 4 x 6 (this was to low tho, will increase next workout)
-Military Press 50kg x 4 x 6
-Pullup 3 x failure
-EZ Bar Extension 40kg x 2 x 12
-Ab 3 x failure
Rotator work 20kg x 3 x 10
As you can see, I have a very weak back. When i first started weightlifting, I NEVER worked my back, which has now come back to haunt me ;P This gives me problem to alot of exercises, for example the pullups. Instead of adding weights i use my bodyweight for now. Im using a machine that lets me lift 86% av my body. So i have a few more weeks to go.
I did my may 29th workout today since Im not able to workout tomorow, atleast i get a few days rest.
Time will tell if it works, but i but it will.