Sword Chucks intense journal-making continuous progress

[sword chucks]

This is going to be my journal now. I will be doing a variety of programs here.

Diet

Generally I have 550g carbs on workout days and 2-300g on off days. About 250g protein and 80g fats per day as well.

training

I am going to be doing a variety of programs. Generally though I will be switching between high and low frequency splits in and out every 6-8 weeks.

basic information

Well my lower back is easily injured. So I have to be very careful with training it.

I always supplement with vitamin C, B, and a multi.. and I take fish oil and flax oil daily..

It would probably just be best to read over my previous journals though as I have had a few of them.

[hepennypacker52]

Good luck SC.

[sword chucks]

Current workout split

Monday Delts, Arms

Seated dumbbell press
Overhead barbell press
Strict side DB laterals
Strict rear cable lateral

Heavy chins
DB Hammers
Barbell curls

Close grip bench
Overhead DB ext
Decline extension

Tuesday Legs, Calves

Med stance leg press
Close stance leg press
Wide stance leg press
Below parallel box squat

Lying leg curl
Stiff leg Deads

Calf press on LP
Seated calf raise

Thursday Chest, Traps

Incline DB press
Decline DB press
Flat bench press
Wtd. chest dips

Barbell shrugs
Dumbbell shrug

Lats, forearms

Assisted pullup
Single arm row
Wtd. rack chin
V bar pulldown
V bar cable row

Static hangs
Plate pinches


I will be implementing extreme stretching and and contrast showers to aid recovery post workout.

As for exercises, I will be using teach methods for some muscles (back and traps mostly) to help in their growth. I will explain them if necesary.

That means delts/arms tomorrow then

[sword chucks]

Good luck SC.

thanks guy

[hepennypacker52]

Couple comments/suggestions :

Monday - Might not need all that tri. work, they are going to get it with shoulder and chest movements.

Tuesday - Too much emphasis on leg press and not enough on squats.

Thursday - Probably don't need decline bench because you already have dips.

Friday - Too many machines for your lat movements. I'd also replace rack hangs or plate pinches with statics.

[sword chucks]

Couple comments/suggestions :

Monday - Might not need all that tri. work, they are going to get it with shoulder and chest movements.

Tuesday - Too much emphasis on leg press and not enough on squats.

Thursday - Probably don't need decline bench because you already have dips.

Friday - Too many machines for your lat movements. I'd also replace rack hangs or plate pinches with statics.

monday- it will only be about 2 sets per exercise. not a big deal.

tuesday- hurt back/risk of hurt back=not so much squats for the next month or so

thursday- thats a good point. I'll see how I feel that day. I actually wanted to do declines instead of dips tho. I dont think it would hurt to do both.

friday- oh i meant to do supine rows as one of the exercises.. thanks for the reminder. Besides that, my back limits a lot of exercise selection

thanks pennypacker I will make some changes.

EDIT: how does it look now

[mivi320]

Good luck, SC. Hopefully this program will be one that delivers the strength and size you are looking for. The split looks good, man!

[hepennypacker52]

Split looks good. I forgot that you had the back problem.

[sword chucks]

Good luck, SC. Hopefully this program will be one that delivers the strength and size you are looking for. The split looks good, man!

thanks

Split looks good. I forgot that you had the back problem.

yeah, im not gonna let it limit my progress tho

[AYung]

Good luck man! Is this going to be your last journal of the year?

[Mr-Mist]

Another journal? What's this one for? Teeth brushing?

[B-builder]

Another journal? What's this one for? Teeth brushing?

:roflol:

Split looks good, this I more of a Routine that focusses on Intensity I guess?
I hope it's works good for you, what happened to the other split you posted though?

[sword chucks]

Good luck man! Is this going to be your last journal of the year?

Thanks AYung.. I think I can make a commitment to this journal.

Another journal? What's this one for? Teeth brushing?

This is kind of the workout journal forum not the teeth brushing forum. Im not gonna be doing that wave loading thing anymore so i made a more versatile one.

Split looks good, this I more of a Routine that focusses on Intensity I guess?
I hope it's works good for you, what happened to the other split you posted though?

Im not doing the higher frequency split now because I want to give my lower back as much recovery as possible. This one might be a little more intense but not really. I was already always 1 rep shy of total failure on my higher frequency split anyway

[sword chucks]

Monday 2/21/05: Delts, Arms: 65 min

Seated dumbbell press: 45x7, 45x5, 45x4
Overhead barbell press: 85x8, 85x4
Strict side DB laterals: 10x12, 12x10
Strict rear DB laterals: 8x13, 10x10

Heavy chins: 0x4, 0x4
DB Hammers: 30x6, 30x6
Barbell curls: 55x8, 55x6, 50x8

Close grip bench: 115x5, 115x5
Overhead DB ext: ****, 30x8
Decline extension: 55x5, 45x9

did extreme stretching and contrast shower after


Nice workout today.. I broke my goal of 45x6 on DB presses for the first set with 7 nice reps. The last 1 or 2 were a bit fast as I let myself get psyched up for them. I kept telling myself that I had to achieve 6 reps on that set and I did. Overhead barbell presses were pretty good but could have been better. Next week I will stick with 85. Strict laterals were very nice to finish off my delts though.

Bicep workout was decent. My weights were lower than I expected but I used good form. Hammer curls could have had better execution.

On triceps, I expected to go heavier on CGBP, but it wasn't in me. On overhead extensions the *** indicates 2 bad sets. 30x8 was a great set, nice and slow, perfect form. I will stick to doing them that way. Decline extensions were all solid reps.

I got some compliments from the 45x7 DB shoulder press from an old guy there.. he fed my intensity for shoulder training.

After the workout I almost forgot to do my contrast shower but I remembered and managed to do some really cold intervals. So now im really recovered and ready to use 50s on DB shoulder press next week.


EDIT- I am not going to make everything blue anymore if it is just a 1 rep increase or something on the 3rd set. It will make more sense as time goes on tho.

[hepennypacker52]

Nice shoulder presses!

[sword chucks]

Nice shoulder presses!

Thanks, it felt good to outdo my goal

[Frantic]

*Subscribes*

Split looks good but what happened to the high frequncy split you were gonna do?

Nice workout you did today bro! We are pretty similar in shoulders and tricep strength. I am a little ahead of you though

Also do you go to failure, positive failure or stop before failure?
Positive failure is the way too go IMO.

Also you do heavy chins for biceps??? That was what I wanted to do also but you recommended me NOT to since you said lat recruitment will be the same with an underhand grip. What's up with that?

Keep it up, it will be interesting following this journal.

[sword chucks]

*Subscribes*

Split looks good but what happened to the high frequncy split you were gonna do?

Nice workout you did today bro! We are pretty similar in shoulders and tricep strength. I am a little ahead of you though

Also do you go to failure, positive failure or stop before failure?
Positive failure is the way too go IMO.

Also you do heavy chins for biceps??? That was what I wanted to do also but you recommended me NOT to since you said lat recruitment will be the same with an underhand grip. What's up with that?

Keep it up, it will be interesting following this journal.

I decided to do a lower frequency split because I think that it will help my lower back recover.

Yeah you are a bit ahead of me in shoulders/tris strength but I foresee some big strength gains soon. I will go to positive failure on some lifts but on others I will stick with 1-2 reps shy of failure.

As for the chins, when you mentioned them I wasn't sure what style you would be doing. I used a close grip and only moved my biceps, without pulling my shoulder blades together and without retracting the scapulae. Lat recruitment is the same with a pronated or supinated grip if you do the exercise on the same plane- do you know what I mean? I put my biceps into the movement as much as possible and my lats as little as possible. That is what I told you in your journal i think.

Thanks

[mivi320]

Nice DB Shoulder Presses, sword chucks! Pretty soon, you'll be catching up to me Haha, very solid workout, and hope all goes well with this new program!

[Frantic]

I decided to do a lower frequency split because I think that it will help my lower back recover.

Yeah you are a bit ahead of me in shoulders/tris strength but I foresee some big strength gains soon. I will go to positive failure on some lifts but on others I will stick with 1-2 reps shy of failure.

As for the chins, when you mentioned them I wasn't sure what style you would be doing. I used a close grip and only moved my biceps, without pulling my shoulder blades together and without retracting the scapulae. Lat recruitment is the same with a pronated or supinated grip if you do the exercise on the same plane- do you know what I mean? I put my biceps into the movement as much as possible and my lats as little as possible. That is what I told you in your journal i think.

Thanks

OK yes lower frequency is better for lower back recovery. That's why I think I have to do it after all I still have pain from my overreaching high frequency week last week and my lower back can't handle being hit 4 times a week.

I am not sure if I want to go back to max-ot either though. I wanna modify it alittle to fit my needs with various rep ranges and volume, kinda like yours.

I think I understand about the chins. I will try them and try to focus only pulling with my arms.

[sword chucks]

Just an update guys, yesterday morning my BW was 155 (my highest BW was 154). Waist was a little under 33. I will take new stats one of these days too. I am going to be checking weight every monday now and hopefully it will go up by 1lb each time I step on the scale. That means more food and more creatine

Nice DB Shoulder Presses, sword chucks! Pretty soon, you'll be catching up to me Haha, very solid workout, and hope all goes well with this new program!

You bet your ass I will

OK yes lower frequency is better for lower back recovery. That's why I think I have to do it after all I still have pain from my overreaching high frequency week last week and my lower back can't handle being hit 4 times a week.

I am not sure if I want to go back to max-ot either though. I wanna modify it alittle to fit my needs with various rep ranges and volume, kinda like yours.

I think I understand about the chins. I will try them and try to focus only pulling with my arms.

Yeah i dont want to be doing rows day 1, squats day 2, rows day 3, deads day 4 or something. That may have been why my back hurt all along. I will never know why so I will just be cautious.

I don't think I will be doing max OT workouts but I will be sticking in the 5-8 rep range generally. Multiple sets of 5 for some reason sounds very promising in terms of size gains.

[Porky]

awsome shoulder prs swordster

[AYung]

Nice workout! Looks like this new routine is fits perfectly for you. A couple questions though:
1. When you do Dumbbell Hammer Curls, do you do these are they Alternating Dumbbell Curls? Or do you do 2 arms at the same time.
2. When you do Overhead DB extentions, do you mean One-Arm overhead or Two-Arm?

Once again, great workout!
*subscribes*

[sword chucks]

OK legs in about 30 minutes.. My PR on medium stance leg press was 540x6 so today I will shoot for 570x5. This will be an all out set but I will get it On close stance LP I will get 500x7 minimum (when I did 500x8 it was with a different stance as I have been using for close stance LP) and on wide stance I will get 600x5. I know I have those lifts in me.

For squats, expect 165x8 to be a light set. I will stand on 45lb plates to do these with an extra ROM. Everything else will be boring I guess, just leg curls, light SLDL, and calves.

awsome shoulder prs swordster

Thanks Porky.. I didnt expect to hit that after a de load

Nice workout! Looks like this new routine is fits perfectly for you. A couple questions though:
1. When you do Dumbbell Hammer Curls, do you do these are they Alternating Dumbbell Curls? Or do you do 2 arms at the same time.
2. When you do Overhead DB extentions, do you mean One-Arm overhead or Two-Arm?

Once again, great workout!
*subscribes*

Yeah this routine is what I was looking for. I dont know if you noticed but it is a lot like spytechs..

I do one arm at a time for hammer curls.. I did all 6 reps with one arm and then 6 with the other, rested for x seconds, then did it again.

I did the overhead DB extensions with 1 DB for both hands. It looks light but these were hard! I used a super slow negative, kept elbows completely tucked to my head, and paused at the bottom of each rep to eliminate bouncing (when I used the 45lb DB I did the opposite of these things). The pump after that one set was notably better than any tricep pump Ive ever gotten.

Btw have I caught up[ to you on DB shoulder presses yet

[hepennypacker52]

For squats, expect 165x8 to be a light set. I will stand on 45lb plates to do these with an extra ROM.

Don't do that, not good bro. Don't wanna injure yourself again.

[sword chucks]

Don't do that, not good bro. Don't wanna injure yourself again.

I dont knwo what you mean. Are you saying I should not squat altogether? Or just not use 45lb plates?

I would just use a thick plate under each foot since the box is exactly parallel without the plates.

Thanks for posting but could you clarify please

[hepennypacker52]

I dont knwo what you mean. Are you saying I should not squat altogether? Or just not use 45lb plates?

I would just use a thick plate under each foot since the box is exactly parallel without the plates.

Thanks for posting but could you clarify please

Oh oh nvm I see what you mean. I thought you meant stand with your heels on plates.

You don't have school today? Lucky...

[Limbo]

So you have a new journal, eh?

What is this, #4?

I dont knwo what you mean. Are you saying I should not squat altogether? Or just not use 45lb plates?

I would just use a thick plate under each foot since the box is exactly parallel without the plates.

I think he thought you were putting the plates just under your heels. What you're doing is fine.

[sword chucks]

Oh oh nvm I see what you mean. I thought you meant stand with your heels on plates.

You don't have school today? Lucky...

I thought that you thought that I meant stand on a pile of 45's with the possibility of them slipping. Thats as dumb as benching the vacuum cleaner, I wouldn't do that

I get presidents week off.. gosh..

[hepennypacker52]

I get presidents week off.. gosh..

Unfair While you get to sit home all week and workout, I have to go to class in 5 minutes. .