Training Log: Week One
So…starting off breaking the rules. I really want to test myself, so I’m adding additional exercises to my doggcrapp training regimen. The goal is to be able to do a 4 day split (Sunday, Monday, Wednesday, Thursday)…but only if my recovery rates are fast enough. I am only logging the final set of each exercise (each exercise contains 4 pyramid warm-up sets and a final working set with either straight reps or using the rest/pause method.)
*denotes the additional exercises
Workout One
Flat Bench Press (Hammer) 410 x 15 reps (Rest/Pause)
*Iso Lat wide Chest press (hammer) 410 x 15 (Rest/Pause)
Iso Military Press (Hammer) 270 X 15 (Rest/Pause)<
*Machine Lat raises 130 x 12 (straight)
Pulldown Close gripped 190 x 15 (Rest/Pause)<
*Seated Rows (Hammer) 270 X 15 (Rest/Pause)<
TRICEPS…the gym closed early so I will add the tris to the 2nd workout.
August 11, 2009 at 3:44 pm
Workout 2
Preacher Curl (Machine) 150X12 reps (r/p)
Cable curls (Upright isolated) 90X 13 (r/p)
Hammer curls 70X 13 (r/p)
Wrist ext 50x 15 (r/p)<
calf raises on leg press 590 X 12 straight
Standing calf raises 265 X 25 reps straight <
leg curls 130 X12 (r/p)
leg press 540 X 13 r/p (**left wraps at home -this wt is moderate. readjust next workout)<
Leg ext 160 X 13 r/p
August 12, 2009 at 10:58 pm
Workout 3
Incline Iso Hammer Press 160 (each)x 13 r/p
Machine Flies 250×15<
Upright rows db 60(each)x15 r/p
Bent over raises 40 X15 staright (easy)
Iso Hanmer pulldown 160 x15r/p<
Hammer shrugs 430X 10 (straight)
Tri press Hammer 340X13 (straight)
Tri ext machine iso 50×12 (straight)
August 14, 2009 at 8:32 pm
Workout 4
Squats 340X8
Reverse Deadlifts 140X8
leg extension 160X14
db preacher curl 55X15 r/p<
barbell curl 200×10 r/p
Standing calf raises 290X17
seated calf raise with d/b alt 70X20
reverse preacher curl single arm 60X12 r/p
*Tbar rows 250X13 r/p
*crunch and reverse machine 140×15
August 24, 2009 at 10:18 am
tattzulu, if your able to be adding extra exercises, shouldn’t you really be thinking about raising the poundage on the existing ones?
August 30, 2009 at 9:55 pm
Yeah, actually I’ve been increasing the pondage by 10-20 everytime the exercise is repeated in the cycle ( that’ is if I been able to complete 15 reps doing rest/ pause. If I’m not able to complete the reps then I try to add reps to the exercise when it is repeated until I’m able to reach 15 r/p. I’m starting week 4 now and it’s been pretty intense- but I’m surving.