Elvia1023
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It's about time I started this. Gonna use this as further motivation for me to reach my goals. At this time I am 6ft 2, 235 pounds, fairly lean. I hope to progress through the years. For this year I would like to get to about 260 in good condition.
I wanted to start this at the beginning of the year but so much crap has happened. Long story short I injure my back in work late last year and it is still giving me issues now... get back in the gym for 1 day then gym has a fire and is shut. I had no money to pay for a new membership but sorted that out and have now joined a new gym. It's no bodybuilding gym but will do. It has a smith machines, power rack, benches and plates and lots of machines so I am gtg. Just getting back into things so things are good. I was off all hormones but started a new cycle and just looking forward to growing more and more
I will provide a fair amount of info to get this log off to a good start so sorry if you get bored
Training
I believe incorporating a variety of volume ranges is best for my training. However I am gonna be sticking with this approach for along time. I plan to use high volume in the future but for now am gonna follow this program atleast this year. This program will enable progression throughout the year. I don't like to overcomplicate things as the simple approach is usually the best but some thought as gone into this.
My routine is based on DC principles but with my own modifications to suit me and what I want from my training. I have recently started a new gym so that has changed certain things and I am more limited now. It is 4 days per week... usually tues, wed, Fri and Sat but that is not set in stone.
Week 1
Tues= Chest 1, Shoulders 1, Tri-ceps 1, Back Width 1, Back Thickness 1.
Wed= Bi-ceps 1, Forearms 1, Quads 1, Hamstrings 1 and Calves 1.
Fri= Chest 2, Shoulders 2, Tri-ceps 2, Back Width2, Back Thickness 2.
Sat= Miscellaneous Lower Body
Week 2
Tues= Bi-ceps 2, Forearms 2, Quads 2, Hamstrings 2 and Calves 2.
Wed= Chest 1, Shoulders 1, Tri-ceps 1, Back Width 1, Back Thickness 1.
Fri= Bi-ceps 1, Forearms 1, Quads 1, Hamstrings 1 and Calves 1
Sat= Miscellaneous Upper Body
Chest 1= Incline Smith Press 25rp
Shoulders 1= Barbell Shoulder Press 25rp
Tri-ceps 1= Tri-cep Dips 25rp
Back Width 1= Underhand Lat Pulldown 25rp
Back Thickness 1= Rack Pulls Final set of 15 reps
Bi-ceps 1= Barbell Curl 25rp
Forearms 1= Barbell Wrist Curl 25rp
Quads 1= Squats Final set of 20 reps
Hamstrings 1= Lying Leg Curls 25rp
Calves 1= Calf Press 25rp
Chest 2= Machine Press 25rp
Shoulders 2= Barbell Shrugs 25rp
Tri-ceps 2= Close Grip Bench Press 25rp
Back Width 2= Pull Ups Final set to failure
Back Thickness 2= Smith Row Final set of 15 reps
Bi-ceps 2= Machine Curl 25rp
Forearms 2= Reverse Curls 25rp
Quads 2= One legged Leg Press Final set of 25 reps
Hamstrings 2= Stiff Leg Deadlifts Final set to 15 reps
Calves 2= Calf Raise 25rp
I am limited as my new gym's db's only go to 30kg so I am swopping over to various barbell exercises. I will miss all the hammer strength equipment too but this gym is my only option but it's got everything I need.
The main thing you will notice is the 25rp for most exercises. It will still be heavy but I want to do higher reps for numerous reasons. I will complete the final set with the tradional 3 rp's. A successul series will probably look alittle like 1st attempt 13 reps, 2nd 8 reps and 3rd 4 reps. Once I get to 25 I move up the weight. If I fail to continue progressing on a particular movement I will swop it for another.
Most importantly I will be performing super slow negatives for most lifts (5 secs) so my weights will be much lower if I lifted the weight 'normal.' That also includes 3-5 sec holds at the top on shrugs, 10 secs hold on calves at the bottom etc etc.
The order of body parts for each day will rotate depending upon how I feel. I may also add 1 exercise in a day but that will be rare. I have my 2 days for each group. I was gonna do 3 days per week but wanted a forth day. Due to the limitations in exercises I feel it is best I incorporate 2 miscellaneous days. These days will simply be used for weak bodyparts and areas that may be neglected due to the lack of exercises performed such as rear delts etc. They will mainly be lighter days too consisting of around 20 reps per set and more volume.
For me they will probably consist of the following...
Miscellaneous Lower Body= Lots of calves, abductor machines, walking lunges etc.
Miscellaneous Upper Body= Lots of Rear Delts and lat work. Lateral Raises, Tri-cep pushdown etc.
Abs will be perfomed whenever I feel like. Probably twice weekly for 10 mins max.
I will also incorporate stretching after each bodypart and static holds at times. Things like back extensions after back thickness work too.
Cardio is sex. I predict I will be adding more and more cardio in the near future I may add a few others bits solely for health reasons.
Just adding because of my back issues I may have to modify my training until I can put 100% into back thickness type exercises. I just listed the program I intend to perform when 100% On those days I will likely perform a few light sets and build up over time. Fact is when I lift anything moderately heavy I can feel my back could go so I am gonna be extra careful. However certain back movements are fine so I will be putting full intensity into them.
I have quite a big waist too (toned but big) so I am gonna concentrate on lots of broomstick twists and avoid deadlift type movements just for now.
I will perform the following routine in cycles of about 8 weeks. Then I will move onto break periods of 4 weeks were I do a typical split using more exercise volume for each bodypart but less weight and lots of sets before doing another 8 week all out cycle.
I wanted to start this at the beginning of the year but so much crap has happened. Long story short I injure my back in work late last year and it is still giving me issues now... get back in the gym for 1 day then gym has a fire and is shut. I had no money to pay for a new membership but sorted that out and have now joined a new gym. It's no bodybuilding gym but will do. It has a smith machines, power rack, benches and plates and lots of machines so I am gtg. Just getting back into things so things are good. I was off all hormones but started a new cycle and just looking forward to growing more and more
I will provide a fair amount of info to get this log off to a good start so sorry if you get bored
Training
I believe incorporating a variety of volume ranges is best for my training. However I am gonna be sticking with this approach for along time. I plan to use high volume in the future but for now am gonna follow this program atleast this year. This program will enable progression throughout the year. I don't like to overcomplicate things as the simple approach is usually the best but some thought as gone into this.
My routine is based on DC principles but with my own modifications to suit me and what I want from my training. I have recently started a new gym so that has changed certain things and I am more limited now. It is 4 days per week... usually tues, wed, Fri and Sat but that is not set in stone.
Week 1
Tues= Chest 1, Shoulders 1, Tri-ceps 1, Back Width 1, Back Thickness 1.
Wed= Bi-ceps 1, Forearms 1, Quads 1, Hamstrings 1 and Calves 1.
Fri= Chest 2, Shoulders 2, Tri-ceps 2, Back Width2, Back Thickness 2.
Sat= Miscellaneous Lower Body
Week 2
Tues= Bi-ceps 2, Forearms 2, Quads 2, Hamstrings 2 and Calves 2.
Wed= Chest 1, Shoulders 1, Tri-ceps 1, Back Width 1, Back Thickness 1.
Fri= Bi-ceps 1, Forearms 1, Quads 1, Hamstrings 1 and Calves 1
Sat= Miscellaneous Upper Body
Chest 1= Incline Smith Press 25rp
Shoulders 1= Barbell Shoulder Press 25rp
Tri-ceps 1= Tri-cep Dips 25rp
Back Width 1= Underhand Lat Pulldown 25rp
Back Thickness 1= Rack Pulls Final set of 15 reps
Bi-ceps 1= Barbell Curl 25rp
Forearms 1= Barbell Wrist Curl 25rp
Quads 1= Squats Final set of 20 reps
Hamstrings 1= Lying Leg Curls 25rp
Calves 1= Calf Press 25rp
Chest 2= Machine Press 25rp
Shoulders 2= Barbell Shrugs 25rp
Tri-ceps 2= Close Grip Bench Press 25rp
Back Width 2= Pull Ups Final set to failure
Back Thickness 2= Smith Row Final set of 15 reps
Bi-ceps 2= Machine Curl 25rp
Forearms 2= Reverse Curls 25rp
Quads 2= One legged Leg Press Final set of 25 reps
Hamstrings 2= Stiff Leg Deadlifts Final set to 15 reps
Calves 2= Calf Raise 25rp
I am limited as my new gym's db's only go to 30kg so I am swopping over to various barbell exercises. I will miss all the hammer strength equipment too but this gym is my only option but it's got everything I need.
The main thing you will notice is the 25rp for most exercises. It will still be heavy but I want to do higher reps for numerous reasons. I will complete the final set with the tradional 3 rp's. A successul series will probably look alittle like 1st attempt 13 reps, 2nd 8 reps and 3rd 4 reps. Once I get to 25 I move up the weight. If I fail to continue progressing on a particular movement I will swop it for another.
Most importantly I will be performing super slow negatives for most lifts (5 secs) so my weights will be much lower if I lifted the weight 'normal.' That also includes 3-5 sec holds at the top on shrugs, 10 secs hold on calves at the bottom etc etc.
The order of body parts for each day will rotate depending upon how I feel. I may also add 1 exercise in a day but that will be rare. I have my 2 days for each group. I was gonna do 3 days per week but wanted a forth day. Due to the limitations in exercises I feel it is best I incorporate 2 miscellaneous days. These days will simply be used for weak bodyparts and areas that may be neglected due to the lack of exercises performed such as rear delts etc. They will mainly be lighter days too consisting of around 20 reps per set and more volume.
For me they will probably consist of the following...
Miscellaneous Lower Body= Lots of calves, abductor machines, walking lunges etc.
Miscellaneous Upper Body= Lots of Rear Delts and lat work. Lateral Raises, Tri-cep pushdown etc.
Abs will be perfomed whenever I feel like. Probably twice weekly for 10 mins max.
I will also incorporate stretching after each bodypart and static holds at times. Things like back extensions after back thickness work too.
Cardio is sex. I predict I will be adding more and more cardio in the near future I may add a few others bits solely for health reasons.
Just adding because of my back issues I may have to modify my training until I can put 100% into back thickness type exercises. I just listed the program I intend to perform when 100% On those days I will likely perform a few light sets and build up over time. Fact is when I lift anything moderately heavy I can feel my back could go so I am gonna be extra careful. However certain back movements are fine so I will be putting full intensity into them.
I have quite a big waist too (toned but big) so I am gonna concentrate on lots of broomstick twists and avoid deadlift type movements just for now.
I will perform the following routine in cycles of about 8 weeks. Then I will move onto break periods of 4 weeks were I do a typical split using more exercise volume for each bodypart but less weight and lots of sets before doing another 8 week all out cycle.