VeganDude Posted March 22, 2008 Share Posted March 22, 2008 Ok, new log. I've done a full body routine when I started out training, it's been a while since then and as I agree with "the best routine is the one you are currently not doing" I started one again. Some weights are pretty low, I haven't done some of the exercises for a while so gotta get use to them again. Also working on form for some, I'll add weight along the way. So full body routine, 5 days a week. Reps ranges are 5x5 and 4x10 alternating between group 1 and 2.Alternating(no supersets) between excersise A1 and A2, B are straight sets - so for group1 it's a set of bench, set of rows, bench, rows, etc. Monday:Group1 (5x5)A1 - DB bench: 28kg 1x5 - 30kg 4x5A2 - BB rows: 50kg 5x5B - Front squats: 50kg 5x5 -always all the way down. Group2 (4x10)A1 - Military press: 30kg 4x10A2 - Pullups: bw 4x10B- Straight leg deads: 30kg 1x10 - 35kg 1x10 - 40kg 2x10 Teusday:Group1 (4x10)A1 - DB bench: 28kg 4x10A2 - BB rows: 45kg 2x10 - 47kg 2x10B - Front squats: 45kg 4x10 Group2 (5x5)A1 - Military press: 35kg 1x5 - 37kg 2x5 - 40kg x5 - 42kg x5A2 - Pullups: bw 5x5B- Straight leg deads: 45kg 5x5 Thursday:Group1 (5x5)A1 - DB bench: 32kg 5x5A2 - BB rows: 50kg 1x5 - 52kg 1x5 - 54kg 1x5 - 56kg 1x5 - 58kg 1x5B - Front squats: 50kg 1x5 - 52kg 1x5 - 54kg 1x5 - 56kg 2x5 Group2 (4x10)A1 - Military press: 32kg 2x10 - 34kg 1x10 - 35kg 1x10A2 - Pullups: bw 4x10B- Straight leg deads: -skipped cause felt something funny in hamstrings. Friday:Group1 (4x10)A1 - DB bench: 30kg 4x10A2 - BB rows: 47kg 1x10 - 50kg 3x10B - Front squats: 45kg 4x10 Group2 (5x5)A1 - Military press: 40kg 2x5 - 42kg 2x5 - 44kg 1x5A2 - Pullups: bw 5x5B- Straight leg deads: 50kg 2x5 - 55kg 3x5 Last one of the week later. Bench and pullups are about right, most others are pretty easy at the moment. Form is really good.Also I found out my DB bars can take more than I thought , so I can keep adding weight without buying new ones, cool! Link to comment Share on other sites More sharing options...
VeganDude Posted March 22, 2008 Author Share Posted March 22, 2008 Today: Group1 (5x5) A1 - DB bench: 32kg 3x5 - 34kg 2x5 A2 - BB rows: 55kg 1x5 - 57kg 1x5 - 59kg 1x5 - 60kg 1x5 - 62kg 1x5B - Front squats: 55kg 1x5 - 57kg 1x5 - 60kg 1x5 - 62kg 1x5 - 64kg 1x5 Group2 (4x10) A1 - Military press: 35kg 2x10 - 37kg 1x10 - 39kg 1x10A2 - Pullups: bw 4x10 B- Straight leg deads: 50kg 4x10 Thoughts after week 1: I like this routine, don't know how long I'll keep it, I'll see how I feel after a couple of weeks. Some exercises still pretty easy but form is cool. Pretty happy about the benching though. Link to comment Share on other sites More sharing options...
Lean and Green Posted March 22, 2008 Share Posted March 22, 2008 Db bench press 3 days in a row and then military press the next day, you don't try to give your chest a rest in between workouts? Just curious as to why, not criticizing. When I was hitting my chest to the absolute max and to the point of avoiding other bodyparts just to accentuate chest workouts, I still never did it every day in a row. Link to comment Share on other sites More sharing options...
VeganDude Posted March 22, 2008 Author Share Posted March 22, 2008 Hey Lean and Green,I think you missread. Group1 and 2 are done in the same session so I'm not accentuating any parts, every exercise is done every training day. I'll see if 2 days are enough for recovery, it's been fine this week though. Why? Well, it's very different to what I've been doing for the last couple of routines and I like to change things up. Link to comment Share on other sites More sharing options...
VeganDude Posted March 24, 2008 Author Share Posted March 24, 2008 Todays fun: Group1 (4x10) A1 - DB bench: 30kg 2x10 - 32kg 2x10A2 - BB rows: 50kg 1x10 - 52kg 1x10 - 54kg 1x10 - 56kg 1x10 B - Front squats: 50kg 1x10 - 52kg 1x10 - 55kg 2x10 Group2 (5x5) A1 - Military press: 42kg 2x5 - 44kg 1x5 - 45kg 1x5 - 46kg 1x5A2 - Pullups: bw 5x5 B- Straight leg deads: 55kg 2x5 - 57kg 1x5 - 60kg 2x5 Link to comment Share on other sites More sharing options...
tuc Posted March 24, 2008 Share Posted March 24, 2008 I think you have really nice training program, front squats ftw! Something I wonder: If you can do pullups 4 x 10 (which is nice ), do you have to work at all to do 5 x 5? I think Also, bench on mon+tue and thu+fri -> wouldn't work for me at all. Trying to do bench press 2 days in a row would hurt like hell and I would be able to do about at 50 % power on the second day. But if it works for you (at least you're growing allright ) then go for it. Link to comment Share on other sites More sharing options...
VeganDude Posted March 24, 2008 Author Share Posted March 24, 2008 I think you have really nice training program, front squats ftw! Thanks Tuc, I like it to Something I wonder: If you can do pullups 4 x 10 (which is nice ), do you have to work at all to do 5 x 5? I think Yeah the 5x5 pullups are easy, still feels good though. I'm taking it slow but I will add weight to them next 5x5 session.Also, bench on mon+tue and thu+fri -> wouldn't work for me at all. Trying to do bench press 2 days in a row would hurt like hell and I would be able to do about at 50 % power on the second day. But if it works for you (at least you're growing allright ) then go for it.Saturday aswell It's the only chest exercise so instead of doing 1 chest day and pick 5 exercises this routine has one 5 days a week. Link to comment Share on other sites More sharing options...
VeganDude Posted March 25, 2008 Author Share Posted March 25, 2008 Decided to sneak in a deadlift day today, I'll continue my routine thursday. Did a load of deadlift warmups, then did: 70kg x190kg x1100kg x1110kg x1 <= switched to mixed grip120kg x1100kg x290kg x470kg x5 Then did some clean & push presses: 50kg x255kg x160kg x165kg x1/2 <= got clean but failed push press Good fun! Link to comment Share on other sites More sharing options...
VeganDude Posted March 27, 2008 Author Share Posted March 27, 2008 Group1 (5x5) A1 - DB bench: 32kg 1x5 - 34kg 4x5 A2 - BB rows: 60kg 2x5 - 62kg 2x5 - 64kg 1x5 B - Front squats: 60kg 2x5 - 62kg 2x5 - 65kg 1x5 Group2 (4x10) A1 - Military press: 37kg 3x10 - 40kg 1x10 A2 - Pullups: bw 4x10 B- Straight leg deads: <= skipped Link to comment Share on other sites More sharing options...
VeganDude Posted March 29, 2008 Author Share Posted March 29, 2008 I skipped yesterdays workout and today I did something completely different again. The weather was really nice today so I decided to workout outside. I went to get a piece to fix my car at the car scrap yard and also wanted some wheels with tires on to put on a bar for lifting outside. I got some forklift ones for free, they are 45kg each. They first said those are much to heavy and I said they are fine and they where sort of joking about it... until I lifted one in the car easily and the other guy struggled lifting the other one. Pretty funny actually.So I got some cool wheels, I need to adapt them a little so I can put them on a bar. Anyway today was lots of fun and pretty tuff actually. -Tire flips(45kg): x12 x12 x12 -One arm DB clean&press: 26kg x6 x6 x6 (each side) -Supine rows: +10kg plate on chest x14 x14 x14 -Dips: +30kg x8 x8 x10 -DB goblet squats: 26kg x8 x10 x10 SS w/-DB swings: 26kg x8 x10 x10 -DB lunges: 26kg x10 x8 x6 (each side) -DB rows 26kg x20 (each side) Link to comment Share on other sites More sharing options...
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