Trying to record some sort of log - Rassno

[rassno]

Ok first post. tried doing the journal thing once before and it fell by the wayside. On the plus side I've improved my lifts, and as a bonus I'm starting work in a gym now.

My Current kg's on the big lifts (not including Oly Barbell) for 3 sets of 5 reps

Squat 70kg
Deadlift 110kg
Bench 60kg
Military Press 30kg
Bent over Row 40kg
Pull Up bodyweight

I've had a hip/groin nagging injury which was affecting my squat strength. However, now my squat has started to really improve quite fast, so it appears I'm managing the injury sufficiently with my orthotic insoles.

My current stack is Whey, 1 M.R Creatine and Balance BCAA tablets

My current Workout program is:

Monday:
Assisted Pull-ups to warm up 1x10, 1x8, 1x5
Wide grip Pull-ups 3x4-6
Reverse grip Bent-over Row 3x4-6
Hammer grip assisted Pull-ups 3x6-8
Bent-over Row 3x6-8
EZ bar Bicep Curls 3x6-8

Tuesday
Flat Bench Press to warm up 1x10, 1x8, 1x5
Flat Bench Press 3x4-6
Military Press 3x4-6
Bodyweight Dips 3x4-6
Barbell shrugs 3x6-8
Incline Bench 3x6-8

Wed light cardio + abs

Thursday:
Squat to warm up 1x10, 1x8, 1x5
Squat 3x4-6
SLDL 3x6-8
Leg Press 3x6-8
Calf raise superset (rear & front) 3x15

Friday:
Lat pulldown to warm up 1x10, 1x8
Lat Pulldown 3x8-10
Seated Row 3x8-10
Hammer grip Lat Pulldown 3x10-12
Wide grip Standing Cable row 3x10-12
Cable Biceps Curl 3x10-12

Saturday:
Incline Chest flye to warm up 1x10, 1x8
Incline Chest flye 3x8-10
DB seated shrugs 3x8-10
Cable x-over 3x10-12
Standing Lateral shoulder raise 3x10-12
Triceps Pushdown 3x10-12

The last few weeks I was doing Deadlifts on Monday (back strength day) but found I was dying afterwards so starting this week I'll drop it. However, this means I'll only have one day where any leg action takes place, so I'm not completely sold on this. If you've got any ideas lemme have 'em.

I'm aiming to increase my back width & strength which is why I have back strength day 1st in the week. I've just finished my Saturday workout (I'm in New Zealand) so I'll start my journal for real in two days time, or my Monday if I get time.

[rassno]

Week One: (all weights excl BB)

Day 1: (Back strength) Today I felt good before, during and after my workout. I easily managed 3x6 Pull ups at BW and BB Rows @ 45kg. Next week I'll add weight to my pull ups whilst keeping the Rev grip BB rows the same and see how I go. The assisted Hammer grip pull ups I easily managed 8 @ 30 kg and struggled to 8 reps each set with my 'normal' BB rows @ 35kg. Bicep curls I did 25kg on the EZ curl bar.

Day 2Chest strength) Today I was pretty shot after working my two jobs (finishing one soon!) and really felt it during my workout. Had to stick with 60kg on the bench and 20kg on the military press. Think the creatine kicked in just before my chest dips and I managed 8 fairly well. BB shrugs I got 70kg for 8 reps each set fairly easily so might up the weight for both dips and shrugs next week when I'm a bit more rested. The inc Bench went as expected with 40kg at 8 reps per set. Skipped Tricep bench due to being tired. When I got home I was exhausted and slept pretty dam well that night!

Day 4: Didn't do leg strength today as I was extremely tired again. Can't wait until I can workout properly again.

Day 5: (Back Hyper.) Was feeling alot better so I went pretty hard at the gym today. Did 66kg on the wide grip Lat. pulldown for 3x8, Seated Row I did 60kg 1x8 the 54kg 1x8 and 1x7. Then CG Lat pulldown I did 48kg @ 3x10 & wide grip cable row i did 70kg @ 3x10. I did my normal cable Curls with 30kg each arm. was feeling good so added in some light forearm curls with the EZ curl bar to finish off. Felt awesome afterwards and am really starting to show some good back width and I really enjoy doing back, chest and shoulders twice a week. I'm going to add in Leg extension and Curls tomorrow on Chest Hypertrphy day to give me some extra leg work.

Overall this week I've had to drop my 20m runs (which I usually do in the mornings) due to time constraints. Hopefully next week I'll be able to complete all the sessions as I'vew planned for. I'll be back tomorrow to write up on my Chest Hyper. day.

[rassno]

The last day of my first recorded week (Chest + Shoulders Hypertrophy) went as expected. Incline Flyes I used 2x 20kg Dumbells, DB shrugs I used 2x 30kg, & I fiddled around with the Cable crossover as I was at the gym I work at today. Used the #5 setting on each side which I assume is about 30 kg. The Lat raise I used 12.5kg Dumbells & the Tricep pushdown I did 60kg (which happens to be the highestweight on that cable set).

This week was pretty rough but I got through it. Looking forward to doing some heavy leg work next week.

[rassno]

Week 2 was a week of improvisation. As It's Christmas on Saturday I decided to do everything on consecutive days, Mon-Fri.

Day 1: I did 3x5 BW+5kg pullups, BB rows @ 45kg, I had 24kgs assisting me on my Hammer grip pull ups and managed 1x8, 2x7. Normal grip BB rows I did 40kg which was a nice surprise. Bicep Curls I did an impressive (for me) 30kg + the EZ curl bar. I think I'll keep the weights as is for everything next monday, except the Wide grip Pullup which I'll go for a bit more if I'm feeling it.

Day 2: I was back on track after the abberation that was Tuesday last week. Got back to 3x4 62.5kg on the flat bench, 3x6 30kg on the standing military press. Dips I weighted with a 2.25kg medicine ball and got 3x8 quite easily. BB shrugs I got 70 kg 3x7. Incline bench I did 1x6 50kg and 2x40kg. As I was pushed for time, I didn't manage to get in any Tricep work. Today went alright, except I'd really like to up my Bench Press and not struggle out my reps.

Day 3: Squatted 3x6 at 75kg and could've easily done 80kg, but decided to save this for next week. I'm stoked with my progress on the squat considering how stalled it was a year ago. SLDL's were 75kg 3x6. Changed my programme due to the new gym to be Leg Curl 3x8 & Leg Extension 3x8 at a forgotten weight. Ended on calf presses. Was incredibly sore afterwards but overall I'm happy with how my leg strength is improving.

Day 4: Today I had to improvise with some equipment as the seated row machine & the attachments for the Pulldown are quite different from my old gym. Did my normal WG pulldown 3x8 @ 66kg, Seated Row 3x8 @ 60kg. Did a modified CG pulldown 3x12 @ 60kg + my normal Cable standing row 3x12@ 54kg. Bicep cable curls I did last for 3x10 @ the #3 setting. I'll up weights for all exercises next week except cable curls.

Day 5: As I decided to catch up on some sleep both gyms I use were closed at 12pm today (Xmas eve) do improvised a chest & shoulders at home with 1 adjustable 10kg dumbell and my bodyweight.

This week was me getting back on track with my workout. Next week will be bigger and better. Hopefully I can up my Pull up weight & get some better rhythm on my Bench. My squat will easily go up and I'm going to really try to increase the weights on the Hypertrophy days. I'll also start running in the mornings again for 20mins.

[rassno]

Ok so I've enjoyed my Xmas & New Years and especially enjoyed having some rest from the gym and some proper nights sleep. I'll keep resting my body until Wednesday (which also happens to be my last day in the TV industry for now). I've also decided to tweak my program which will hopefully take away some stress off my body and allow me to recover a bit better. Also, I've added in a specific arm day to try and get some hypertrophy in my arms as well as improve my grip strength (which has hindered my progress in the shrug, deadlift etc).

So I'll alternate between these two weeks:

Week A:

Mo-Back Strength
Tu-Rest/light cardio
We-Chest/Shoulders Hypertrophy
Th-Leg
Fr-Arm Hypertrophy
Sa-Back Hypertrophy
Su-Rest/light cardio

Week B:

Mo-Chest/Shoulder Strength
Tu-Rest/light cardio
We-Back Hypertrophy
Th-Leg
Fr-Arm Hypertrophy
Sa-Chest/Shoulders Hypertrophy

And the days are split up like this:

Back Strength:

Wide Grip Pull Up 5x5
Reverse Grip Bent Over Row 5x5
Hammer Grip Pull Ups 3x8
One armed Dumbbell Rows 3x8
Lat Pulldown 3x12

Chest/Shoulder Strength:

Flat Bench Press 5x5
Seated Shoulder Press 5x5
Incline Bench Press 3x8
Seated Dumbbell Shrug 3x8
Assisted Chest Dips 3x12

Back Hypertrophy:

Lat Pulldown 4x8
Seated Row 4x8
Close Grip Pulldown 3x10
Individual Cable Rows 3x10
Wide Grip Row 3x12

Chest/Shoulder Hypertrophy:

Incline Dumbbell Flye 4x8
Cable Shrug 4x8
Cable Cross-over 3x10
Lateral Raise 3x10
Flat Cable Flye 3x12

Leg Day:

Back Squat 5x5
Stiff-Legged Deadlifts 5x5
Leg Extension 3x8
Leg Curl 3x8
Calf Press 3x15

Arm Day:

EZ bar Curl 4x8
Close Grip Bench Press 4x8
Dumbbell Bicep Curl 3x10
Dumbbell Kickback 3x10
Cable Curl 3x12
Cable Pushdown 3x12