~FlyBuck's PowerBuilding Journal~

[FLYBUCK]

Like everyone else, I try to keep my workouts fun and fresh so I'm starting a new routine this week centered around powerbuilding. Most know, but... its a "combination" of powerlifting and bodybuilding within the same workout cycle. I've outline my approach below.

I've been doing a 4-day bodypart split for almost 4 months now and made good gains in both strength and size but I want to try hitting each bodypart a few times/week to see how my body responds. I'm not sure how my recovery will be so I'll try it as planned for the first few weeks and make the necessary adjustments as I go. I only have 1 hour to get my workouts in during the week so I plan on using supersets whenever possible to speed things along.

Day Focus Total Sets Total Reps
Mon Hypertrophy Chest/Tri's 18 180
Tues Hypertrophy Back/Bi's 18 180
Wed Hypertrophy Legs/Shoulders 20 200
Thur Light Cardio/Abs - -
Friday Power Upper 20 100
Sat Power Lower 15 110
Sun Light Cardio/Abs - -


The basic routine is outlined below. I will change exercises from time to time to keep from getting bored and because I don't like waiting around for equipment to free up... Like many others, I have a busy life and may need to spread this out over an 8 or 9 day rotation on occasion.

Upper Power
Bench Press 5x5
Barbell Rows 5x5
Military Press 5x5
Shrugs 5x5

Lower Power
Barbell Squat 5x5
Stiff Legged Deadlift 5x5
Seated Calf-Raises 3x12-20
Standing Calf-Raises 2x12-20

Chest/Tri's Hypertrophy
DB Incline Bench 3x8-12
Weighted Dips 3x8-12
DB Flat Bench 2x8-12
Cable Crossovers 2x8-12
Skullcrushers 3x8-12
Push Downs 3x8-12
Close-Grip Bench 2x8-12

Back/Bi's Hypertrophy
Weighted Pullups 3x8-12
T-Bar Row 3x8-12
Lat Pull Down (Varied Grip) 2x8-12
DB One Arm Row 2x8-12
Seated Row 2x8-12
Barbell Curls 3x8-12
Hammer Curls 3x8-12

Legs/Shoulders Hypertrophy - supersets
Hack Squat 3x8-12
Shoulder Press 3x8-12
Leg Extensions 2x8-12
DB Side Laterals 2x8-12
Sitting Leg Curls 2x8-12
Bent Over Laterals 2x8-12
Leg Press 2x15-20
Shrugs 2x8-12
Seated Calf-Raise 2x15-20

Thanks to anyone that wants to follow along or give advice... Take Care!

[FLYBUCK]

Started my new workout today and everything went pretty great. I had a final exam in my Engineering Masters class this morning so I had plenty of steam to blow off when I got to the gym..!

Upper Power

Bench Press 5x5 (185, 195, 205, 215, 225)
Barbell Row 5x5 (135, 155, 175, 185, 195)
SM Shoulder Press 5x5 (135, 145, 155, 165, 170))
Barbell Shrugs 5x5 (225, 275, 295, 315, 335)

I started a little light on barbell rows and shrugs but everything felt great and I got a few PR's in there... I prefer the Smith Machine over traditional seated barbell press because it feels MUCH better on my shoulders. Legs tomorrow....

[FLYBUCK]

Went out to the county fair last night and had some good (taste not nutrition) food but my legs were a little tired from all the walking. Traps were pretty sore from yesterdays workout but everything else felt pretty good today.

Lower Power

Barbell Squat 5x5 (185, 205, 215, 225, 235)
Stiff-Legged Deads 5x5 (135, 155, 175, 185, 205)
Seated Calf Raises 3x12 (90, 115, 125) - weight of plates only
Standing Calf Machine 2x12 (300, 340)

Overall a good workout... I don't do a lot of SLD's so the weight was a little low for the first few sets until I got comfortable with the form. I'm traveling early next week for work so I'll have to see what kind of workouts I can get in. Hope to find a local gym... otherwise it's a lot of pushups, dips and lunges. Have a great weekend everyone!

[Magnum Joe]

Really cool workout routine man. Keep up the good work. I'm on a 5x5 program also but I try to keep the exact same weight for all 5 sets of 5 reps and then the next week I just add 5 pounds (2.5 to each side). However, I'm sure both ways work. I really do like your routine though and am considering using it after I'm finished with mine!

[FLYBUCK]

Originally Posted by FootballJoey16

Really cool workout routine man. Keep up the good work. I'm on a 5x5 program also but I try to keep the exact same weight for all 5 sets of 5 reps and then the next week I just add 5 pounds (2.5 to each side). However, I'm sure both ways work. I really do like your routine though and am considering using it after I'm finished with mine!

Thanks for stopping by... I'm actually thinking about switching to straight set of 5x5 also. It's a good way to add more volume to my routine and makes it much easier to track. As long as I see that I'm increasing my loads each time I'll be happy.

[FLYBUCK]

Training at home today which is fine but I'm limited on my exercise choices and weight selections... esp w/ the DB's. I'm out of town a few days this week so I wanted to get a workout in today incase I can't find a gym tomorrow or tuesday.

Chest / Tri's Hyper Day

Low-Incline BB Press:
145 x 8
155 x 8
165 x 8

Flat DB Press: -only have DB's up to 55's at home right now.
55's x 12
55's x 12
55's x 12

Decline BB Press:
135 x 12
145 x 12

DB Pullovers
55's x 12
55's x 12

Decline Tricept Extensions
75 x 12
75 x 12
75 x 12

Pressdowns - Weight of plates only (no idea actual weight on my home cable system)
50 x 12
50 x 12
50 x 12

Overall a good workout. Since I was forced to go a little light on a few lifts I kept the rest periods at or below 1 min between sets. It will take a while to get used to this volume so a lighter day to start is probably a good think.

[FLYBUCK]

Just got back from a few days of travel and missed workouts. I planned on finding a local gym but never had the time. Had a great workout today and even got a little nauseous so I know I was working hard...

Back / Bi's Hyper Day

Overhand Wide-Grip Pullups
BW x 12
+15lbs x 8
+20lbs x 8

T-Bar Row - (Weight not including machine)
90 x 12
95 x 12
100 x 12

Underhand Close-Grip Pulldowns
145 x 12
160 x 12

One-Arm DB Row
75 x 12
85 x 12 - About time starting to get nauseous!!!

Hammer Strngth Low Row (Weight not including machine)
90 x 12
90 x 12

EZ-Bar Curls
75 x 12
80 x 12

Cross-Body Hammer Curls
30 x 12
30 x 12

Concentration Curls
15 x 12
15 x 12

[FLYBUCK]

Did a lot of work around the house this weekend and felt it a little today. Overall a good workout and set a few PR's. I really need to get my diet in check though... this weekend wasn't good!

Upper Power

Bench Press
5 x 185
5 x 195
5 x 205
5 x 215
5 x 225

Barbell Row
5 x 155
5 x 175
5 x 185
5 x 195
5 x 205

SM Shoulder Press - Higher Incline than last week... mouch tougher but hits delts a little better
5 x 135
5 x 135
5 x 135
5 x 135
5 x 135

Barbell Shrugs
5 x 275
5 x 295
5 x 315
5 x 335
5 x 355

[FLYBUCK]

A very solid workout today and the legs were really hurting at the end of the hour. I felt like I could have gone a little heavier on squat today but I'm just trying to focus on a steady increase in weight from week to week. SDL's felt great and the last set was tough but still under control.

Lower Power

Barbell Squat
5 x 205
5 x 215
5 x 225
5 x 235
5 x 245

Stiff-Legged Deads
5 x 185
5 x 195
5 x 205
5 x 215
5 x 225

Seated Calf Raises - weight of plates only
20 x 100
20 x 115
20 x 125

Standing Calf Machine
12 x 320
12 x 360

[FLYBUCK]

Good workout today. Still getting used to this higher volume stuff but it's going alright so far. My diet has been pretty good this week but I need to find some good/cheap snacks to get me through the long work day.

Chest and Tri's Hyper Training

Incline Dumbbell Press -Superset w/ Incline Flyes-
60 x 8
60 x 8
60 x 8

Incline Dumbbell Flyes - slow w/ a good squeeze at the top
30 x 8
30 x 8
30 x 8

Hammer Strength Decline Press
146 x 12
166 x 12
186 x 12

Cable Crossover - High-to-Low
55 x 12
55 x 12

Decline EZ Bar Tricep Extension
75 x 12
75 x 12

Close-Grip Bench Press
135 x 12
135 x 8 = FAIL-> almost got it stuck on my chest (my tri's were dead)

Triceps Pushdown - V-Bar Attachment
115 x 12
115 x 12

[FLYBUCK]

Had a softball game late last night and was a little bit sore today (actually hit well and had to run a little bit) but still had a pretty good workout. Everything's feeling pretty good and I'm really liking this workout setup so far. I'll try to get on here this weekend and set up my goals for the next few months.


Back & Bi's Hyper Day

Chin-Up
BW x 12
25 x 8
25 x 8

T-Bar Row - Weight of plates only...
100 x 12
105 x 12
110 x 12

Wide-Grip Lat Pulldown
115 x 12
130 x 12

One-Arm Dumbbell Row
75 x 12
80 x 12

Hyperextensions
BW x 15
25 x 12

Barbell Curl - Tri-Set w/ Hammer Curls & Concentration Curls
75 x 8
95 x 7

Cross Body Hammer Curl
30 x 12
30 x 12

Concentration Curls
15 x 12
15 x 12

[FLYBUCK]

We'll I'm on the road for work early this week but found a nice little gym here in Aberdeen, Maryland to get a great workout in. It was a simple little gym with some hammer-strength like machines, a single squat rack and a buch of cardio equipment. There wasn't much of a croud so I pretty much had the place to myself.

Legs & Shoulders Hyper Day

Back Squats
185 x 12
205 x 12
225 x 10

Seated Leg Curls
85 x 25
100 x 20

Leg Press
2 plates/side x 20
3 plates/side x 20

Seated Calf-Raises - all nice and slow w/ full stretch
90 x 20
90 x 20
90 x 20

Bent-Over Cable Raises
20 x 12
25 x 12
30 x 12

Dumbbell Side Laterals
15 x 12
20 x 20
25 x 8

Seated Dumbbell Shrugs
70 x 12
70 x 12
70 x 12

Smith-Machine Behind Back Shrugs
135 x 12
135 x 12

Barbell Shrugs
365 x 5

This was the first time I went through the trouble of finding a gym on the road and it sure beat trying to get a decent workout in a hotel workout room.

[FLYBUCK]

Good workout today. Felt a little off after traveling ealier this week but felt good to be in the gym and lifting heavy.

Upper Power

Bench Press
5 x 185
5 x 195
5 x 205
5 x 215
5 x 230

Barbell Row
5 x 155
5 x 165
5 x 175
5 x 185
5 x 210

SM Shoulder Press
5 x 135
5 x 145
5 x 155
5 x 165
5 x 175

Barbell Shrugs
5 x 315
5 x 315
5 x 315
5 x 325
5 x 335

[FLYBUCK]

Quick workout at home today... didn't have a lot of time today but still got in a pretty solid workout.

Lower Power

Barbell Squat
5 x 185
5 x 205
5 x 225
5 x 245
4 x 265

Stiff-Legged Deads
5 x 185
5 x 195
5 x 205
5 x 215
5 x 225

Seated Calf Raises - bar across knees (w/ pad)
20 x 135
20 x 135

[FLYBUCK]

Training at home tonight so the exercise selection is limited... very good workout though with a nice pace and better intensity than I often get at a gym. Sometimes its nice being alone in tha basement where you can sing out as loud as you want and dance around between sets to get jacked up!

Chest / Tri's Hyper Day

Low-Incline BB Press:
155 x 8
165 x 8
175 x 8
185 x 6

High-Incline Flyes
30 x 12
40 x 12
40 x 12

Decline BB Press
135 x 12
135 x 12
135 x 12

Pushups w/ Hands on DB's
BW x 20

Decline Tricept Extensions
75 x 12
75 x 12
75 x 12

Pressdowns - Weight of plates only (no idea actual weight on my home cable system)
40 x 12
40 x 12

Bench Dips -45 lb plate in lap
2 sets x 12

[FLYBUCK]

Felt a little weak in the gym today but had a great workout anyways. My intensity is getting better every week as my body adjusts to the higher volume workouts.

Back & Bi's Hyper Day

Overhand Pull-Ups - Just outside shoulder width
BW x 12
BW x 12
BW x 12

T-Bar Row - Weight of plates only - These felt week today but I kept all my reps slow and controlled
70 x 12
80 x 12
90 x 12

Underhand-Grip Lat Pulldown
115 x 12
130 x 12

Hammer Strength Low Row
90 x 12
100 x 12

Hyperextensions
25 x 12
35 x 12

Straight-Arm Pulldowns
100 x 12
115 x 12

EZ-Bar Curl
85 x 12
95 x 8
105 x 5

Cross Body Hammer Curl
30 x 12
35 x 12
40 x 8

[FLYBUCK]

I really need to start doing more stretching... My left Hamstring has been tight for a while and it bothered my throughout the entire workout today. Man getting old sucks!

Legs & Shoulders Hyper Day

Hack Squats
184 x 12
184 x 12
234 x 12

Leg Press
325 x 12
415 x 12
415 x 12

Seated Leg Extensions
110 x 15
110 x 15

Seated Leg Curls
90 x 30

Seated Calf-Raises - all nice and slow w/ full stretch
90 x 15
90 x 15
90 x 15

Bent-Over Cable Raises
20 x 12
25 x 12
30 x 12

Leaning One-Armed Dumbbell Side Laterals
15 x 12
20 x 12
20 x 12

Hammer Strength Shoulder Press
90+ x 12
110+ x 12

Standing Dumbbell Shrugs
70 x 12
80 x 12

Smith-Machine Behind Back Shrugs
135 x 12
155 x 12

[FLYBUCK]

Another solid workout today. Wish I had a spotter on the last set of bench today to get out the last rep or two but I played it safe... wasn't in the mood to get a bar stuck on my chest in the middle of the gym. I really like this style of program and expect to start making some strength gains now that my body has become more acustom to the loads.

Upper Power

Bench Press
5 x 175
5 x 185
5 x 195
5 x 205
3 x 235
1 x 245

Barbell Row
5 x 155
5 x 165
5 x 175
5 x 185
5 x 205
5 x 225 - looser form

Seated Barbell Shoulder Press
5 x 115
5 x 125
5 x 135
5 x 145
4 x 150

Barbell Shrugs
5 x 275
5 x 295
5 x 315
5 x 335
5 x 365