Wussy Woman Is Back

[CheryleB]

Hello everyone,
I had a very busy spring and early summer and only managed to get in one workout per week most weeks.

I realized as I scanned through my log that I haven't increased my weight much if anything in many months and decided it is time to push a bit.

On Saturday I did the following which is fairly typical.
BB bench press 60 lbs 2x8 1x6
Seated cable rows 55 lbs 3x8
BB full Squats 50 lbs 1x8 3x6
RDL 50 lbs 3x8
seated military press 16 lb dbs 2x8 1x6
bicep curls 14 lbs 2x8 1x5

I have set a tentative goal of getting to 75 lbs for Bench and 65 for full squats by Xmas. I may get there sooner but it seemed realistic at the time.

Tonight I did the following
BB Bench press 65 lbs 5x5
Seated cable rows 60 lbs 5x5
BB full squats 55 lbs 4x5 (this is my weakest area)
RDL 55 lbs 5x5
Seated military press 16 lbs 5x5
bicep curls 14 lbs 5x5
Decline bench crunches 10 lb plate 1x15
BW 1x15
BW 1x12

I am going to stick with the same exercises for three weeks so I can measure progress.

Woo hoo. I think I am on the right track.

[joed]

Welcome back C.

[CheryleB]

Well it is day two and I'm not sore at all. I'm trying to decide if I should continue with the same exercises and reps for three weeks to measure progress or keep the exercises but vary the reps for each workout but keep the weeks the same, i.e., 5x5 3x8 and 2x12 each week. Any suggestions or comments?

[CheryleB]

Warm-up on Elliptical 6 minutes

BB Bench Press 65 lbs 4x5 1x4
Seated Cable Rows 60 lbs 5x5
BB Squats 55 lbs 4x5 (not as low as last time)
RDL 55 lbs 5x5
Seated Military press DB 16 lbs 5x5
Bicep Curl 13 lb DB 5x5

No ab work today. Maybe tomorrow.

[joed]

I've been trying to figure out your question but it's not clear to me what you're trying to do; do you want to measure the progress you can make in 3 wks or what?

[CheryleB]

I guess I wasn't that clear. I'm trying to decide if I should do the same exercises with the same reps and sets for all three workouts per week or vary the reps and sets for each workout. The problem with changing it constantly is that it is harder to figure out if I am making any headway.

Does that make sense?

[mom24boys]

welcome back :)

[ChocoChick]

I guess I wasn't that clear. I'm trying to decide if I should do the same exercises with the same reps and sets for all three workouts per week or vary the reps and sets for each workout. The problem with changing it constantly is that it is harder to figure out if I am making any headway.

Does that make sense?

You will make headway if you periodize and you will be able to figure it out because when you cycle back to the same exercise, set and rep scheme, you will see your gains.

The body adapts most quickly to sets/reps, so it's a good idea to change these frequently. Adaptation to exercise selection takes longer but you still want to have variety here. But this is fairly easy to do, i.e., you can do DB bench intsead of BB or incline instead of flat.

If you can bb bench 60lbs for 2 sets of 8 and 1 set of 6, see what you can do on a 5x5 or 8x3. You'll probably be able to take the weight up. The do a cycle of 4x12 (the weight will drop. When you come back to your 3x8, I bet you will be stronger.

[justtryn]

Welcome back, Cheryl! Listen to db - she's got it down.

[joed]

...Does that make sense?

Yes it does C. When trying to measure progress, to me it's important to keep as many things as possible the same except for changing the weight. In that way you can be reasonably sure you've made progress. Having said that, 3 wks seems like a short time to make a significant amount of headway, but progress is progress!

[CheryleB]

You will make headway if you periodize and you will be able to figure it out because when you cycle back to the same exercise, set and rep scheme, you will see your gains.

The body adapts most quickly to sets/reps, so it's a good idea to change these frequently. Adaptation to exercise selection takes longer but you still want to have variety here. But this is fairly easy to do, i.e., you can do DB bench intsead of BB or incline instead of flat.

If you can bb bench 60lbs for 2 sets of 8 and 1 set of 6, see what you can do on a 5x5 or 8x3. You'll probably be able to take the weight up. The do a cycle of 4x12 (the weight will drop. When you come back to your 3x8, I bet you will be stronger.

Thanks DBFL. When you say do a cycle, how long would that be? Sorry to be so dense but I am not too clear on this one.

[ChocoChick]

Thanks DBFL. When you say do a cycle, how long would that be? Sorry to be so dense but I am not too clear on this one.

That's the fun part -- you can cycle as you like. Here are examples of two difference cycles I have done, both with good results.

Cycle 1 (this is a full body routine).

Monday 5x10 (i.e., 5 sets of 10 reps)
Tue 10x2
Wed - Off or cardio
Thu 8x6
Fri 2x25

In this cycle, I would do the same exercises every Monday but something in the same family on the other days. For instance, Monday might be BB flat bench, Tuesday DB incline bench and Thursday flies. So I'd be cycling to the same exercise/set/rep each week.

Another approach

Cycle 2 (can be used with full body or split routine)

Week 1 - 3x8 (i.e., each day's work is done as 3 sets of 8)
Week 2 - 4x10
Week 3 - 5x5
Week 4 - 8x3
Week 5 - 3x8 (back to the beginning)

In this case, I would do different exercises each week.

The possibilities are pretty much endless. Weren't you doing a Chad Waterbury routine at one point? He's got some terrific programs with the exercises, sets and reps built right in. If you pm me your email address I can send you a spreadsheet that has about 10 different programs you can mull over (can't attach a spreadsheet on a thread).

Also, have a look at Full Body Frenzy (http://www.ruggedmag.com/index.php?type=Article&i=13&a=1) which is a really fun, kick-butt routine. I have done it with great results -- grew muscle and leaned out -- and I think Dapper is doing it now. You will notice a great similarity between this routine and Cycle 1 above. ;)

[Hibiscus09]

Hi Cheryle! :) Welcome back! Your summer sounds like mine. :p

[CheryleB]

Thanks for the welcome back Joe, Mom24, Justtryn, and Hibiscus.

DBFL I was trying Chad's hypertrophy harbinger but found myself dreading the 18 rep days enough to not want to work out. I started using the number of exercises and the list of choices but just doing 3x8 or 4x6 with no real plan. Now I have a goal so I need a better plan. I like the idea of using the same rep x set scheme for a week and then switching. I'm thinking to do three week cycles with a week of 5x5, a week of 3x12 and a week of 4x8. I'll use the same exercises for the week and then switch the following week. If I set it up I can do either two or three of the three week cycles and then review my progress.

Here is today's workout.
10 minutes warm-up on elliptical

BB Bench Press 65 lbs 5x5
Seated Cable Rows 60 lbs 5x5
BB Squats 55 lbs 4x5
RDL 55 lbs 5x5
Seated Military Press 16 lb DBs 5x5
Hammer curls 13 lb DBs 5x5
Cable Crunches 60 lbs 1x8
55 lbs 2x10

I may have trouble getting in my three days next week since I'm off to Nunavut Wed to Friday.

Thanks everyone.
Cheryle

[ChocoChick]

Cheryle, if you like doing a different set/rep scheme each week, you might like HST. http://www.hypertrophy-specific.com/hst_index.html

Also, here's one that cycles between 3 set/rep schemes over 3 days: http://www.oxygenmag.net/showthread.php?p=160708&posted=1#post160708

Hope you find one that works for you. :)

[CheryleB]

I have a six week plan now. Well really a three week plan that I am going to repeat twice. Week one was 5x5, week two is 4x8 and week three is 3x10. I'll do different exercises or variations each week but the same for the full week.

I'm on Week 2 Day 1
5 minutes warm up on elliptical

DB Incline Chest press 24 lb DBs 3x8 1x7
Wide Grip Lat Pulldown 50 lbs 4x8
Full BB Squats 45 lbs 4x8
GM's 45 lbs 4x8 (could have done 50 I think)
shoulder press palms in 13 lb DBs 4x8
Alternate bicep curls 10 lbs 4x8
Reverse decline crunches 2x10

I feel it in my shoulders and upper back right now. The squats don't sound like much but its been such a struggle that I am quite pleased that all but the last set were nice and deep and felt good. I'm finally getting form down and now will work on weight.

Thanks again for the links DBFL. I will take the next five weeks to decide which of the options to try next.

[CheryleB]

I was in transit to Nunavut and used the hotel gym so modification were needed.

5 min on treadmill.
incline DB bench press 25 lbs 3x8 1x7
lat pulldown (kneeling) 4x8 50 lbs
leg extensions (not sure with the bar things) 4x8
RDL with 25 lb DBS 4x8
shoulder press 15 lbs 4x8
bicep curls 4x8 one set with 10 lbs 3 with 15
incline bench crunches 1x15 1x10

Not too bad for a travelling day.

[Hibiscus09]

Nice job, Cheryle! :) Looks like you got a good one in at the hotel gym!

[CheryleB]

Week 2 Day 3 finished.

5 minute warmup on the elliptical
Incline DB bench press 24 lb DBs 4x8
Wide grip lat pulldown 50 lbs 4x8
BB Squats 45 lbs 4x8
GM's 45 lbs 4x8
seated military press (palms in) 13lb DBs 4x8
Bicep curls 2x8 1x4 13 lb DBs

I didn't bother with the abs today. Was feeling a bit lazy. So far so good on the 6 week program. I should even get through the rest of it without having to travel which makes it much easier.

[CheryleB]

Today was day 1 of Week 3 in my plan. Week three is 3x10.

Warm up 5 minutes on elliptical
BB bench press 55 lbs 3 x 10
Underhand lat pulldown 50 lbs 3x10
BB squats 45 lbs 3x8
RDL 45 lbs 3x8
seated military press 13 lbs 3x10
bicep hammer curls 10 lb DBs 3x10
reverse decline crunches 2x10 (these are hard)

I didn't do the full sets of squats but they were the deepest I've done and I was pretty pleased. I think my form is better and I'm stronger and more in control and should be able to start working on weight now.

I'm still hopefull that when I get to week 7 I'll be able to add 5 lbs to both my bench and squat in the 5x5 rep range.

[CheryleB]

I almost decided to skip today but forced myself to get started and had a pretty good workout.

Week 3 day 2
6 minutes on elliptical to warm up.
Flat BB Bench Press 55 lbs 3x10
UH lat pulldown 50 lbs 3x10
BB Squat 45 lbs 3x8
RDL 45 lbs 3x10 (should up the weight)
Seated shoulder press rotating while lifting 13 lb DBs 3x10
bicep hammer curls 10 lb DBs 3x10

No abs today. I ate some bread at a restaurant today and didn't realize until it was too late that it had seeds in it. Arggg. I'll probably end up with an intestinal blockage in the next day or so and that makes me very owly.