Flanders Log

flanders77 · **Posted:** Mon Dec 12, 2005 3:06 am

After getting some advice by out WORLD CHAMPION I started a new plan on friday to build some muscles and will post the results here.
I do a 2-day-split training each muscle once a week for 2 sets (starting at 8 reps + 6 reps) with the same weight. When I can do 15 reps with that weight I will add weight and start at 8 + 6 reps again.

Workout A 9-Dec-05
Dips 8x + 6x BW (88kg) + 15kg
Barbell rowing 8x + 6x 70kg
Deadlift 8x + 6x 80kg
Weighted crunches 8x + 6x 25kg
standing calf raises 8x + 6x 150kg

Workout B 11-Dec-05
Squats 8x + 6x 120kg
Dumbell bench press 8x + 6x 42,5
Pull Ups 8x + 6x BW (88kg) + 5kg
Weighted crunches 8x + 6x 25kg
seated calf raises 8x + 6x 60kg

Thats it for now

Daywalker · **Posted:** Mon Dec 12, 2005 4:25 pm

Great to see your log here, David!

Awesome numbers you got there! :shock:

Especially the workout B! Not bad - for a girly

Would be better to squeeze another rest day in between the two workout days if possible.
Now you have a few days to recover. I want to see higher number next time!

Hau rein,
Daywalker

flanders77 · **Posted:** Tue Dec 13, 2005 3:09 am

Daywalker wrote:

Awesome numbers you got there! :shock:

Especially the workout B! Not bad - for a girly

Thank you! :oops:

I know the numbers are not very good for deadlifts and squats but since I do them down to my heels maybe it is not sooo bad...

Quote:

Would be better to squeeze another rest day in between the two workout days if possible.

I will normally train an wednesday or tuesday and on sunday.

Quote:

Now you have a few days to recover. I want to see higher number next time!

Hau rein,
Daywalker

Be sure I will be better next time!

flanders77 · **Posted:** Wed Dec 21, 2005 3:14 am

Last week Trainings:

Workout A 14-Dec-05
Dips 10x + 7x BW (88kg) + 15kg
Barbell rowing 10x + 8x 70kg
Deadlift 12x + 10x 80kg
Weighted crunches 11x + 8x 25kg
standing calf raises 13x + 9x 150kg

Workout B 18-Dec-05
Squats 9x + 7x 120kg
Dumbell bench press 9x + 7x 42,5
Pull Ups 9x + 8x BW (88kg) + 5kg
Weighted crunches 11x + 10x 25kg
seated calf raises 11x + 10x 60kg

Daywalker · **Posted:** Wed Dec 21, 2005 5:47 am

Cool to see it works for you

Nice progression in one week!

willpeavy · **Posted:** Wed Dec 21, 2005 6:55 pm

Cool, it looks like you made some good all around gains in reps in just one week! Did you just start on this routine?

flanders77 · **Posted:** Thu Dec 22, 2005 6:52 am

Thank you! :oops:

You are right. I just started this routine but I did all the exercises before. The difference is that I used to do 6-10 reps before and now I will proceed as explained above. It is a quite interesting thing working for lifting a weight 15 times instead of adding weights as soon as you can do 10 reps.

flanders77 · **Posted:** Tue Jan 03, 2006 4:03 am

Training of the last 2 weeks:

flanders77 · **Posted:** Tue Jan 17, 2006 4:36 am

I made a little graph from my excel data sheet. The downs are due to the multiplication of weight and reps. For dips and pull ups I added BW to the additional weights.
My partner and I are both making very good progression!
Daywalkers plan really works!

Tarz · **Joined:** Thu Jun 16, 2005 5:02 am **Posts:** 1193

I think your graph looks very pretty Flanders77. :wink:

jonathan · **Posted:** Tue Jan 17, 2006 6:38 am

hey flanders - you kept it very quiet that you are a strong mofo! 120kg squats for 12, 42.5kg dumbell benching for 10 - nice work!!!

now is there any chance that you could please please post your totals (squat, bench and deadlift 1 rep max) to the vegan strength table on veganfitness?

http://www.veganfitness.net/forum/viewtopic.php?t=5666

you need to register an account, but im sure you will place pretty high on the table. the rules for the lifts are just below the main table, but they are just standard raw powerlifting rules so you will hav no problems.

most people have found that the table is really motivating, as when you get stronger, you have people close to you to 'compete' (though its really not competitive) with. ive made crazy gains since putting my numbers down (started a year ago with a total of 335kg now im at 495kg).

jonathan

flanders77 · **Posted:** Tue Jan 17, 2006 7:01 am

I will try to make that 1-rep-max as soon as possible. I will have to train the Barbell Bench Press because I usually avoid it to my take care of my shoulder.

jonathan · **Posted:** Tue Jan 17, 2006 7:13 am

flanders77 wrote:

I will try to make that 1-rep-max as soon as possible. I will have to train the Barbell Bench Press because I usually avoid it to my take care of my shoulder.

its funny that you are worried about barbell benching - the only time that i injured my shoulder benching was with dumbells, 2years ago. i still feel it occasionally now. i just think due to the more controlled conditions of barbell benching you are less likely to damage yourself.

good luck with the maxes

jonathan

flanders77 · **Posted:** Tue Jan 17, 2006 10:20 am

The question is if you can control the weight. Balance control is more difficult for the dumbells of course (that is why injuries are more common) but if you have control the dumbells have the advantage of allowing movements in every direction and thereby enable you to lift the weight very "naturally". This is what spares the shoulders (not sure if the term is correct here).

flanders77 · **Posted:** Tue Jan 24, 2006 9:46 am

Ok since this is my journal it is okay to answer my own post.
Yesterday I did bench press and pull ups. Since it was unusually late in the evening I was really weak and did 2 reps less than last time.
Now I know I have to train in the early evening to have full power...

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