BC’s 2007 Workout Journal

[Macrobolic]

Hi everyone. I have decided to start my own journal and record my progress for everyone to see. I will be recording weight, bodyfat, body measurements in a relaxed state (see http://www.bodybuilding.com/fun/drobson207.htm), and posting pics about once a month to show my progress.

The program I will be following is mainly to reach my goals of squatting and deadlifting 405 lbs for 3 reps and benching 315 lbs for 3 reps. The program comes from the November 2006 issue of IronMan Magazine. The authors are Ryan “Bench Monster” Kennelly and Sean Katterle. Ryan Kennelly is a three-time Arnold Classic World Bench Press champion and his personal best bench press was 902.5 lbs, shirted. He has also benched 600+ lbs non-shirted bench presses.

The program is split up into 4 parts, each lasting 13 weeks. The program is specifically for bench pressing, but I am going to see if the same principles will help me reach the 405 lbs mark in the squat and deadlift as well.

If you want to see what supplements I am using, go here: http://bodyspace.bodybuilding.com/Br...entsupplements

You can also see my diet there as well.

Now let’s go see what I am going to be doing.

[Macrobolic]

The way I have set this up is to work the assisting muscles after the main exercise is done. They are also in a higher rep range than will be done for the main exercises. This is to both give the muscles a different stress within the same workout and to be in the hypertrophy zone.

I will be doing what are called Xreps after all exercises except for Squat, Bench and Deadlift. For an explanation of what these are, see here: http://www.bodybuilding.com/fun/xrep1.htm.

(key: 1 (set) x 8-12 (reps))

Day 1: Legs and Calves

*Squats: See below
*Switch between Dumbbell Squats and Front Squats (1x8-12)
* Switch between One-legged Leg Extensions, Sissy Squats, and Leg extensions (1x8-12)
* Switch between Stiff-legged Deadlifts and Dumbbell Lunges (1x8-12)
* Switch between One-leg Leg Curls and Leg Curls (1x8-12)
* Switch between Standing Calf Raises and Donkey Calf Raises (1x12-18)
* Seated Calf Raises (1xFailure)

Day 2: Chest, Shoulder, Tricep

*Bench Press: See below
* Switch between Power Rack Lockouts and Incline Bench (1x8-12)
* Switch between Incline Flyes (30 degree), Bench Flyes, Incline Flyes (45 degree) (1x8-12)
* Switch between Behind the Neck Press and Upright Rows (1x8-12)
* Switch between Seated Lateral Raise, Incline Lateral, and Standing Lateral (1x8-12)
* Switch between Weighted Dips and Decline Close Grip Bench Press (1x8-12)
* Switch between Rope Pushdowns, Tricep Extensions, and Dumbbell Kickbacks (1x8-12)


Day 3: Back (Lats and Midback), Biceps

*Deadlifts: See below
* Switch between Widegrip Pulldowns and Parallel Chins (1x8-12)
* Switch between undergrip Pulldowns, Dumbbell Pullovers, and Straight-arm pulldowns (1x8-12)
* Switch between Bentover Rows and Behind the neck Pulldowns (1x8-12)
* Switch between One-arm Rows, Bent-over/Bent-arm Laterals, and Cable rope rows (1x8-12)
* Switch between One-arm Preacher Curls and Seated Dumbbell Curls (1x8-12)
* Switch between Spider Curls, Incline DB Curls, and Concentration Curls (1x8-12)

Cardio Days: Cardio, Forearms, Abs, Rotator Cuff
20-40 minutes Elliptical Trainer
* Switch between Hammer Curls, Super Gripper, Wrist Curls, and Reverse Wrist Curls (2x12-18)
* Switch between Hanging Knee Raises and Full Range Crunches (1x10-20)
* External Rotations (1x15-25)

[Macrobolic]

The following is the Master Plan for the sets and reps that are prescribed for the 12 week rotation (the 13th week will be an ‘off’ week).

Weeks 1-4:
1x20 45% Selected Weight
1x12 85% Selected Weight
8x3 Selected Weight

Weeks 5-6:
1x20 30% Selected Weight
1x12 50% Selected Weight
1x6 85% Selected Weight
7x3 Selected Weight

Weeks 7-8:
1x20 25% Selected Weight
1x12 45% Selected Weight
1x6 75% Selected Weight
1x3 85% Selected Weight
4x3 Selected Weight

Weeks 9-10:
1x20 25% Selected Weight
1x12 45% Selected Weight
1x6 65% Selected Weight
1x3 90% Selected Weight
2x3 Selected Weight

Weeks 11-12:
1x20 20% Selected Weight
1x12 40% Selected Weight
1x6 60% Selected Weight
1x3 80% Selected Weight
1x3 90% Selected Weight
1x3 Selected Weight

For the actual weights that I will be using, I am going to see if I can post the Excel spread sheet.

**Just found out that you can't upload excel spreadsheets, so you are just going to have to follow to see the weights**

[Macrobolic]

1/1/07

Squats:
60lb 1x20
115lb 1x12
135lb 8x3

Dumbbell Squats:
40lb dumbbells 1x14

One Legged Leg Extensions: (this is done with an attacment on my bench that uses oly plates)
45lb 1x12

Stifflegged Deadlifts:
135lb 1x12

One Legged Leg Curls:
25lb 1x15

Standing Calf Raises:
205lb 1x18

Seated Calf Raises (with dumbbells on legs):
90lb 1x18

This workout was pretty light, it is all about form these first 4 weeks and just feeling the muscle work. I got a really good pump.

[Macrobolic]

Not very flattering, but that is the lighting that i want, so that i really have to improve to look good.

Height: 5'8"
Weight: 199.6 lbs
Bodyfat: 18.9% (much higher than i wanted it) this is measure in the morning on an empty stomach with the omron body fat analyzer. i know it isn't the most accurate way to measure, but i find it to be more accurate than the calipers that i have.

other measurements, see here: http://bodyspace.bodybuilding.com/BrettCorless/

[Macrobolic]

1/2/07

Cardio on elliptical trainer:
2560 steps for 328 calories

Hammer Curl:
25lb db 2x18

Hanging Knee Raises:
1x15

External Rotation (for rotator cuff):
5lb db 1x15

Cardio was just for 20 minutes but kicked my butt since I haven't been doing cardio lately. I think that is why my bf% is so high. Hopefully, the cardio will keep that in check.

[Macrobolic]

Good workout today. Chest got a little pumped, triceps are way pumped and good shoulder workout. Behind the neck (BTN) presses aren't hurting, so I think I will stay with that exercise.

Bench Press:
45lb 1x20
85lb 1x12
100lb 8x3 (really easy to do these, but it is just working on form)

Power Rack Lockouts:
175lb 1x12

Incline Fly (30 degree bench):
30lb 1x12

BTN Presses:
95lb 1x14

Seated Laterals:
15lb db 1x13

Weighted Dips:
25lb+bodyweight 1x9

Rope Pushdowns:
45lb 1x11
(I do these on the cable attachment on my power rack. I figured that the cable attachment weighs around 25lb so any weight I put here will be those 25lb plus the difference in plates. So for today, it was the cable + 2-10lb plates=45lbs)

[Lowdown5]

Looks like you are laying a pretty solid foundation towards reaching your goals. I will be following your progress to see how it goes.





subscribed

[Macrobolic]

Originally Posted by Lowdown5

Looks like you are laying a pretty solid foundation towards reaching your goals. I will be following your progress to see how it goes.





subscribed

Thanks LD! Nice to have you here

[Macrobolic]

Cardio day Yay!!!

Cardio on elliptical trainer:
2587 steps for 331 calories

Super Gripper (gripping exercise):
2/4 2x18, 21

(the way I am going to be marking these is that the gripper uses 2 springs that are locked into notches. the way i will put it is: 1st spring/2nd spring. so for instance, today i did 1st spring in the 2nd notch and the 2nd spring in the 4th notch. the higher the number of notches, the higher the resistance is).

Full Range Crunches:
1x20

External Rotation (for rotator cuff):
5lb db 1x16

[Lowdown5]

Another solid day!!! Great work!!!

[Macrobolic]

Hey everybody. I just now updated my diet. I forgot to add in some calories so the updated version of my diet is here:

http://blog.bodybuilding.com/BrettCorless

Also, I have somewhat updated my supplement list. I am going to finish that tonight and also include when and why I take these supplements here:

http://bodyspace.bodybuilding.com/Br...entsupplements

[Lowdown5]

You are doing great Brett, keep at it!!

[Macrobolic]

Originally Posted by Lowdown5

You are doing great Brett, keep at it!!

Thanks LD!

[Macrobolic]

Ok, today was back and biceps day, my arms are still shaking and I got done almost 3 hours ago. I also found that my left arm is much weaker than my right, so I am glad that I set up my workouts so that I only work one arm at a time. Hopefully that will bring up my left arm to match my right.

Workout

Deadlifts
65 lbs 1x20
115 lbs 1x12
135 lbs 8x3

Wide Grip Pulldowns on my power racks lat tower:
145 lbs 1x10

Undergrip Pulldowns:
115 lbs 1x10

Bentover Rows:
115 lbs 1x11

One Arm DB Rows:
50 lbs 1x12

One Arm Preacher Curls (done with attachment on my bench):
25 lbs 1x9

Spider DB Curls:
15 lb 1x14

Good workout today.

[Lowdown5]

Originally Posted by BrettCorless

Ok, today was back and biceps day, my arms are still shaking and I got done almost 3 hours ago. I also found that my left arm is much weaker than my right, so I am glad that I set up my workouts so that I only work one arm at a time. Hopefully that will bring up my left arm to match my right.

Workout

Deadlifts
65 lbs 1x20
115 lbs 1x12
135 lbs 8x3

Wide Grip Pulldowns on my power racks lat tower:
145 lbs 1x10

Undergrip Pulldowns:
115 lbs 1x10

Bentover Rows:
115 lbs 1x11

One Arm DB Rows:
50 lbs 1x12

One Arm Preacher Curls (done with attachment on my bench):
25 lbs 1x9

Spider DB Curls:
15 lb 1x14

Good workout today.

I wouldn't say good workout, I would say GREAT workout!!

[Macrobolic]

Ok, so today I started up doing bikram yoga again. If you want more info on this type of yoga, follow this link: http://www.bikramyoga.com/

It basically works on flexibility, core strength, and balance. You are in a room heated up to 105 degrees farenheit for 90 minutes doing several poses. It is pretty intense yoga, not your meditating yoga.

I did all of the poses (with it being so hot, you sometimes have to sit out for a little while) but really felt it in my hamstrings and biceps. They are pretty tight, so yoga should loosen them up in no time.

I also felt how big my waist has gotten, all the more reason I am staying so strict on my diet except for a cheat meal every Friday when I go out with my wife.

[jman1978]

Looking forwards to seeing how this work out for you.

I'll be following along

[Macrobolic]

Originally Posted by jman1978

Looking forwards to seeing how this work out for you.

I'll be following along

Thanks man.

[Macrobolic]

Originally Posted by Lowdown5

I wouldn't say good workout, I would say GREAT workout!!

Thanks for the encouragement bro

[Macrobolic]

OI!!!

I am really feeling it from yoga. I didn't even push myself really hard but my body is just aching. I guess that's what I get for not having gone for 4 months and letting my bodyfat go so high. Oh well, back on track now.

Today is my rest day from everything. It'll be nice to take the day off from training and let my nervous system AND muscles recover.

Take care everyone. (and remember, feel free to post in here).

[Macrobolic]

Alright, 2nd leg day of the new year. I am also going to start doing the Xreps at the end of the set on most exercises. I will put an X next to the reps if there was some type of Xrep done (standard Xreps, X-fade, Static X holds, etc).

Here was today's workout:

Squats:
65lbs 1x20
125lbs 1x12
147.5lbs 8x3

Front Squats:
115lbs 1x13(X)
(i have never really done these, so I started out with a lighter weight to work on form. I think I will stay with the lighter weights for awhile and work on my form.)

Sissy Squats:
NW (no weight) 1x12(X)

DB Lunges:
50lbs 1x12

Leg Curls:
100lbs 1x11 (X)

Donkey Calf Raises (done with weight belt and plates):
45lbs 1x19 (X)

Seated Calf Raises (starting the use a barbell on my legs to do these):
205lbs 1x19

Overall good workout. Tomorrow is cardio! Talk to you all then.

[Lowdown5]

Originally Posted by BrettCorless

Alright, 2nd leg day of the new year. I am also going to start doing the Xreps at the end of the set on most exercises. I will put an X next to the reps if there was some type of Xrep done (standard Xreps, X-fade, Static X holds, etc).

Here was today's workout:

Squats:
65lbs 1x20
125lbs 1x12
147.5lbs 8x3

Front Squats:
115lbs 1x13(X)
(i have never really done these, so I started out with a lighter weight to work on form. I think I will stay with the lighter weights for awhile and work on my form.)

Sissy Squats:
NW (no weight) 1x12(X)

DB Lunges:
50lbs 1x12

Leg Curls:
100lbs 1x11 (X)

Donkey Calf Raises (done with weight belt and plates):
45lbs 1x19 (X)

Seated Calf Raises (starting the use a barbell on my legs to do these):
205lbs 1x19

Overall good workout. Tomorrow is cardio! Talk to you all then.

Let us all know how the X reps work!!

[Macrobolic]

Originally Posted by Lowdown5

Let us all know how the X reps work!!

Will do sir.

This is going to be the first time I have really used them consistantly, so we will see how they go. I have read very good things about them and I like the science presented to back up their use.

[Macrobolic]

Another Cardio day down.

I am going to start posting how many minutes, steps, calories burned, and level on the elliptical that have been done. Just seemed like a good idea to put in the level now. The elliptical trainer that I have goes from 1 to 12 on the levels. Level 1 is basically no resistance while 12 is extremely difficult.

Cardio on elliptical:
20 minutes
2634 steps
334 calories burned
Level 3

Wrist Curls with Forearm Bar:
10lbs 1x18

Hanging Knee Raises:
17

External Rotations:
5lbs 1x16

[Lowdown5]

Great job on the cardio!!

[Macrobolic]

Originally Posted by Lowdown5

Great job on the cardio!!

Thanks John

[Macrobolic]

Ok, another chest, shoulder, tricep day done. I have also decided to start posting an exercise chart to explain how the exercise is done. Most of you will know how to perform most of the exerices, but there are some that are not as well known, so I think this will help out.

Today's workout was:

Bench Press:
50lbs 1x20
95lbs 1x12
112.5lbs 8x3
Pretty easy.

Incline Bench Press:
165lbs 1x12 (X)



Flat Bench DB Flyes:
40lbs 1x10 (X)
My chest really got a good pump from this exercise today

DB Upright Rows:
40lbs 1x11 (X)



DB Incline Laterals:
20lbs 1x11 (X)





My shoulders felt really pumped after doing both the upright rows and incline laterals. Felt really good.

Decline Close Grip Bench Press:
145lbs 1x13 (X)

Overhead Tricep Extensions done on power rack lat tower:
45lbs 1x13 (X)





However, I do these leaning forward a little bit with the rope on the high pulley. Triceps are really pumped too. My triceps seem to get a good pump with anything I do for them.

That was todays workout. See you all tomorrow for more cardio. Yay!

[Lowdown5]

Great workout Brother!! Cardio tomorrow, Yahoo!!!

[Macrobolic]

CARDIO DAY!

Elliptical trainer:
40 minutes
5186 steps
661 calories burned
Level 3
I was beat after this. Able to do the whole 40 minutes though!

Reverse Wrist Curl with ForearmBar:
10lbs 1x18



Full Range Crunches:
1x25

External Rotation w/DB:
5lbs 1x16



Good day today.