xphilx Posted April 10, 2009 Share Posted April 10, 2009 do you feel an advantage from changing your routine that often? especially when you´re cutting. Link to comment Share on other sites More sharing options...
npx Posted April 10, 2009 Author Share Posted April 10, 2009 Yes I don't hit roadbumps that often and the training is more fun since I have variation and don't do the same routine for 4-6 months. Link to comment Share on other sites More sharing options...
xphilx Posted April 10, 2009 Share Posted April 10, 2009 ok, i see. Link to comment Share on other sites More sharing options...
npx Posted April 15, 2009 Author Share Posted April 15, 2009 Seems I have to be off from training a few days more since my stomach doesn't wanna do want I want to do. Link to comment Share on other sites More sharing options...
npx Posted April 17, 2009 Author Share Posted April 17, 2009 (edited) Shoulders and Lower Back Weight x Reps (Wanted Reps If I fail) WU = Warm Up SetWK = Work SetBO = Back-Off Set + if I am gonna increase weight next workout| if I am gonna stay- if I am gonnde decrease weight Straps is used on Deadlifts since the bar is thicker than normal bars. Shoulder Press Front (Seated Without Backsupport) - Waveloading WU 20kg x 10, 30kg x 8, 40kg x 5 |WK 45kg x 3 55kg x3 50kg x3 60kg x 3 +BO 40kg x 10 + Deadlift - Waveloading WU 70kg x 8, 100kg x 5 120kg x 3 -WK 130kg x 3 150kg x 3 140kg x 3, 150kg x 0 (3) - Deadlift on Blocks (Smithmachine) WK 160kg x 3 + Abs Comments: My stomach still gives me some trouble so I have stopped with the creatine and the preworkout drink. I overestimated the weight on the deadlift today so gonna correct that next time. But it always hard to estimate the weights in the first week of a new routine. Also my shoulder injury in my left shoulder is almost gone so I could do shoulder press to the front and they went fine considered I haven't done them for awhile. Edited April 18, 2009 by npx Link to comment Share on other sites More sharing options...
MaryStella Posted April 17, 2009 Share Posted April 17, 2009 I agree with you on the routine changing. Link to comment Share on other sites More sharing options...
npx Posted April 18, 2009 Author Share Posted April 18, 2009 Chest and Upper-back Weight x Reps (Wanted Reps If I fail) WU = Warm Up SetWK = Work SetEC = Eccentric Set ( Do the negative part and let spotters raise the weight )BO = Back-Off Set + if I am gonna increase weight next workout| if I am gonna stay- if I am gonnde decrease weight Straps is used on the rows since the bar is thicker than normal bars. Bench press is alternated with the rows so first one set bench then one set rows. Bench Press (Smithmachine) - Waveloading - Alternated WU 40kg x 10, 50kg x 8, 70kg x 5 |WK 92,5kg x 3 107,5kg x3 100kg x3 115kg x 3 +EC 130kg x 3 +BO 80kg x 18 |Barbell Bent-over Row Low Bar - Waveloading - Alternated WU 50kg x 8, 60kg x 5 70kg x 3 |WK 77,5kg x 3 92,5kg x 3 85kg x 3, 100kg x 3 +EC (Dumbell) 40kg x 5 (3) + (Largest dumbell on the gym need to find another solution)BO 70kg x 20 + Abs Comments: Was afraid to have to much weight since the failure yesterday on the deadlifts. But instead it was to easy so I will bump up the weights next week. The bench press felt very easy but it's still in the crappy smithmachine so I won't compare it it to regular bench. Link to comment Share on other sites More sharing options...
npx Posted April 19, 2009 Author Share Posted April 19, 2009 This article pretty much sums up what I try to do and not do in the gym http://www.t-nation.com/free_online_article/sports_body_training_performance/the_top_seven_ways_to_f_up_in_the_gym Link to comment Share on other sites More sharing options...
lobsteriffic Posted April 19, 2009 Share Posted April 19, 2009 Great article, thanks. It's a nice refresher. Link to comment Share on other sites More sharing options...
npx Posted April 21, 2009 Author Share Posted April 21, 2009 Biceps/Upper back and Legs Weight x Reps (Wanted Reps If I fail) WU = Warm Up SetWK = Work SetEC = Eccentric Set ( Do the negative part and let spotters raise the weight )BO = Back-Off SetBW = Bodyweight + if I am gonna increase weight next workout| if I am gonna stay- if I am gonna decrease weight Chinups (Palms against me) - Waveloading WU 40kg x 10 (Machine), BW x 8, BW + 10kg x 5 |WK BW + 20kg x 3, BW + 30kg x3, BW+25kg x3, BW + 35kg x 3 +EC ?kg x 3 + (The belt teared with 35kg under so didn't want to destroy it totally with 50kg so skipped this one)BO 60kg x 20 + (Machine) Squat Low Bar - Waveloading WU 50kg x 8, 70kg x 5 90kg x 3 |WK 100kg x 3 110kg x 3 105kg x 3, 115kg x 3 + Squat Low Bar 1/4 Rep WU 100kg x 3 +WK 130kg x 3 + Abs Comments: Well to do squats on the same weights as benchpress can only be explained with 1 word. "DISCO" but hey my legs are "fat" anyway. The chinups was however fun and will be better next week with a better weight belt. Link to comment Share on other sites More sharing options...
npx Posted April 23, 2009 Author Share Posted April 23, 2009 Project deadline tomorrow so Thursday workout will be moved to Saturday instead. Link to comment Share on other sites More sharing options...
xphilx Posted April 23, 2009 Share Posted April 23, 2009 This article pretty much sums up what I try to do and not do in the gym http://www.t-nation.com/free_online_article/sports_body_training_performance/the_top_seven_ways_to_f_up_in_the_gym i like this one. basic knowledge and a few critical things but a good article actually. Link to comment Share on other sites More sharing options...
npx Posted April 25, 2009 Author Share Posted April 25, 2009 Changed name on diary and some in the introduction since my diet isn't that serious anymore. Still has pretty low calorie intake but can't do cardio since I have to much work in school. Chest and Upper-back Weight x Reps (Wanted Reps If I fail) WU = Warm Up SetWK = Work SetEC = Eccentric Set ( Do the negative part and let spotters raise the weight )BO = Back-Off Set + if I am gonna increase weight next workout| if I am gonna stay- if I am gonna decrease weight Straps is used on the rows since the bar is thicker than normal bars. Bench press is alternated with the rows so first one set bench then one set rows. Bench Press (Smithmachine) - Waveloading - Alternated WU 40kg x 10, 60kg x 8, 80kg x 5 |WK 95,5kg x 3 112,5kg x3 105kg x3 120kg x 3 +EC 135kg x 3 +BO 80kg x 20 + Barbell Bent-over Row Low Bar - Waveloading - Alternated WU 50kg x 8, 60kg x 5 70kg x 3 |WK 82,5kg x 3 97,5kg x 3 90kg x 3, 105kg x 3 +EC 45kg x 3 (on one side of the bar) +BO 72,5kg x 20 + Abs Comments: Fun workout bench went fine on 120kg but will only increase 2.5kg next week since I rather succeed on 122,5kg than fail on 125kg. Will do another workout tomorrow since I wasn't able to train on last Thursday. How it is to live in Sweden http://www.thedailyshow.com/video/index.jhtml?videoId=225113&title=the-stockholm-syndrome and part 2 http://www.thedailyshow.com/video/index.jhtml?videoId=225126&title=the-stockholm-syndrome-pt.-2 Link to comment Share on other sites More sharing options...
npx Posted April 26, 2009 Author Share Posted April 26, 2009 Shoulders and Lower Back Weight x Reps (Wanted Reps If I fail) WU = Warm Up SetWK = Work SetBO = Back-Off Set + if I am gonna increase weight next workout| if I am gonna stay- if I am gonnde decrease weight Straps is used on Deadlifts since the bar is thicker than normal bars. Shoulder Press Front (Seated Without Backsupport) - Waveloading WU 20kg x 10, 30kg x 8, 40kg x 5 |WK 50kg x 3 60kg x3 55kg x3 65kg x 3 +BO 47,5kg x 10 + Deadlift - Waveloading WU 70kg x 8, 90kg x 5 110kg x 3 |WK 120kg x 3 140kg x 3 130kg x 3, 150kg x 3 + Deadlift on Blocks (Smithmachine) WK 170kg x 3 + Dips WK BW x 30 Abs (No rest between exercises) Thin Tummy, Both Legs Up, Cycle Out One Leg WK BW x 30Curlup, Hands On opposite ElbowsWK BW x 30Russian Twist, Feet AnchoredWK BW x 30Modified V-SitWK BW x 10 (30) Comments: Gonna report my abs also since I will start focus some more on them. Increased 5kg on shoulders and it worked out well but will only increase 2.5kg next time. Some dude that I spotted when he did benchpress came and asked if I wanted spotting right when I was about to press up my third rep on 65kg and that was a little bit disturbing but I managed to ignore him and do what I had to do. On the deadlifts I found a better weight than last time which was good. How much I will increase next time is probably depeding on how I feel that day. Next workout Tuesday. Forgot that I also did a extra set of dips to see how many I managed to do. Link to comment Share on other sites More sharing options...
npx Posted April 28, 2009 Author Share Posted April 28, 2009 Biceps/Upper back and Legs Weight x Reps (Wanted Reps If I fail) WU = Warm Up SetWK = Work SetEC = Eccentric Set ( Do the negative part and let spotters raise the weight )BO = Back-Off SetBW = Bodyweight + if I am gonna increase weight next workout| if I am gonna stay- if I am gonna decrease weight Chinups (Palms against me) - Waveloading WU 40kg x 10 (Machine), BW x 8, BW + 10kg x 5 |WK BW + 22,5kg x 3, BW + 32,5kg x3, BW+27,5kg x3, BW + 37,5kg x 3 +EC 50kg x 3 + BO 66kg x 20 + (Machine) Squat Low Bar - Waveloading WU 50kg x 8, 70kg x 5 90kg x 3 |WK 102,5kg x 3 112,5kg x 3 107,5kg x 3, 117,5kg x ?|Squat Low Bar 1/4 Rep WU 100kg x 3 +WK 132,5kg x 3 + Pull-ups WK BW x 14 Abs (No rest between exercises) Thin Tummy, Both Legs Up, Cycle Out One LegWK BW x 30Curlup, Hands On opposite ElbowsWK BW x 30Russian Twist, Feet AnchoredWK BW x 30Modified V-SitWK BW x 12 (30) Comments: New weight belt today, to bad the chain I bought was to weak so I have to buy a new one. I skipped the last squat set since I was sore in my legs since Sundays deadlift and I had no spotter. I really don't care about my squats anyway . Link to comment Share on other sites More sharing options...
npx Posted May 4, 2009 Author Share Posted May 4, 2009 Had alot of work to do this weekend and my throat felt soar. Hopefully I will be back in the gym this week but it depends how much time school takes. Link to comment Share on other sites More sharing options...
npx Posted May 12, 2009 Author Share Posted May 12, 2009 Yes, some crappy weeks in school and there will be 4 more of them. Hopefully I will get time to at least get to the gym 3 times a week but time will tell. Got back to my arm programs since can't bother with heavy weights now when my focus are somewhere else. Anyway todays workout was pretty good and it felt good to be back at the gym. My food consumption is really bad and a dietitian would probably get a headache if they looked at my daily food intake. Triceps, Shoulders and Chest Workout Weight x Reps (Wanted Reps If I fail) WU = Warmup setWK = Work set Pushdown (Some Cable crap) WU 25kg x 10, 35kg x 8WK 47,5kg x 5 47,5kg x 5 + Ez-Bar lying press WK 15kg each side x 10 + Ez-Bar seated pressWK 10kg each side x 11 (15) | Barbell Seated Shouldepress FrontWU 25kg x 10, 35kg x 8WK 55kg x 5 57,5kg x 5 + Barbell Seated Shouldepress WK 50kg x 8 (10) |Barbell Seated Shouldepress Wide Grip WK 35kg x 15 + Barbell Benchpress (Smithmachine) WU 50kg x 10, 80kg x 8WK 107,5kg x 4 (5) 107,5kg x 4 (5) - Barbell Benchpress Wide Grip (Smithmachine) WK 85kg x 10 + Barbell Benchpress Wide Grip Feet on Bench to neck (Smithmachine) WK 60kg x 10 (15) | Dips WK BW x 12 http://failblog.files.wordpress.com/2009/05/fail-owned-accident-note-fail.jpg?w=375&h=500 Link to comment Share on other sites More sharing options...
npx Posted May 16, 2009 Author Share Posted May 16, 2009 Hm no more training this week, need to work on a project which takes to much of my time. Link to comment Share on other sites More sharing options...
npx Posted June 24, 2009 Author Share Posted June 24, 2009 So back from the dead, the exams is over and my school project is done. I have also spent one week in Barcelona on the beach to get a nice tan. Unfortunately I got more red than brown. Returned to the gym today and as expected I had lost some stamina but I got better result than expected. So lets cut the crappy excuses and write some light weights. I will try to eat some cleaner foods but I won't counting calories. Will probably be around 2k-2.5k kcal each days + junk food ofc . Soundtrack: All Out War - For Those Who Were Crucified Triceps, Shoulders and Chest Workout Weight x Reps (Wanted Reps If I fail) WU = Warmup setWK = Work set Pushdown (Some Cable crap) WU 17,5 x 10, 27,5 x 8WK 42,5 x 5 45 x 5Ez-Bar lying press WK 40kg x 10 Ez-Bar seated press WK 30kg x 14 (15) Barbell Seated Shouldepress WU 20kg x 10, 30kg x 8WK 50kg x 5 52,5kg x 5 WK 42,5kg x 6 (10) Barbell Seated Shouldepress Wide Grip WK 30kg x 11 (15) Barbell Benchpress (Smithmachine) WU 40kg x 10, 60kg x 8WK 90kg x 5 92,5kg x 5Barbell Benchpress Wide Grip (Smithmachine) WK 60kg x 10 Barbell Benchpress Wide Grip Feet on Bench to neck WK 40kg x 15 Abs 4 sets Link to comment Share on other sites More sharing options...
npx Posted June 25, 2009 Author Share Posted June 25, 2009 Legs, lower back, calves and traps Weight x Reps (Wanted Reps If I fail) WU = Warmup setWK = Work set Barbell Squat WU 50kg x 10, 70kg x 8WK 90kg x 5, 100kg x 5 Barbell Squat Explosive WK 70kg x 8 Barbell Squat JumpWK 50kg x 10 Deadlift WU 70kg x 8WK 110kg x 5 115kg x 5Clean Pull WK 70kg x 5 High Pull WK 42kg x 5 Shrugs Triset (Barbell Shrug, Barbell Shrug Explosive From Hang Above Knees, Barbell Shrug Jump From Hang Above Knees) WK 70kg x 4, 70kg x 4 70kg x 4 Abs Comments: Damn I hate to do squats and dl after a long break. Link to comment Share on other sites More sharing options...
xphilx Posted June 25, 2009 Share Posted June 25, 2009 cool to read something in here again. Link to comment Share on other sites More sharing options...
npx Posted June 27, 2009 Author Share Posted June 27, 2009 Weight x Reps (Wanted Reps If I fail) WU = Warm UpWK = Work Set Dumbell Seated Hammer Curl WU 10kg x 10, 15kg x 8WK 20kg x 5, 22.5kg x 3 (5) Dumbell Seated Biceps Curl WK 17.5kg x 10Dumbell Seated Biceps Curl Reverse Grip WK 12,5kg x 15Machine Row (Since my legs and lower back is fucked after Thursday dl and squats.)WU 40kg x 10, 80kg x 8WK 105kg x 5, 115kg x 5 WK 82,5kg x 10WK 72,5kg x 15 Chinup WU 40 x 10 (Machine), BW x 8WK BW+15kg x 5, BW+17,5kg x 5Pull up WK BW x 6 (5-10) Wide-Grip Pull down WK 60 x 10 (Machine) Abs Comments: My legs are so sore so I can barely walk. No morning cardio today and I probably will skip it tomorrow as well. Nice with 2 days rest now until Tuesday. I had some thoughts about doing a 4-split this summer but I am basically to bored (lazy?) of the gym to spend 4 times there each week rather than 3. Link to comment Share on other sites More sharing options...
npx Posted June 30, 2009 Author Share Posted June 30, 2009 Triceps, Shoulders and Chest Workout Weight x Reps (Wanted Reps If I fail) WU = Warmup setWK = Work set Pushdown (Some Cable crap) WU 20kg x 10, 30kg x 8WK 45kg x 5 47,5kg x 5Ez-Bar lying press WK 30kg x 10 Ez-Bar seated press WK 30kg x 14 (15)Barbell Seated Shouldepress Front WU 25kg x 10, 35kg x 8WK 52,5kg x 5 57,5kg x 5 Barbell Seated Shoulderpress WK 37,5kg x 10 Barbell Seated Shoulderpress Wide Grip WK 30kg x 11 (15) Barbell Benchpress (Smithmachine) WU 50kg x 10, 70kg x 8WK 100kg x 4 (5), 100kg x 3 (5) (FAIL)Barbell Benchpress Wide Grip (Smithmachine) WK 70kg x 10Barbell Benchpress Wide Grip Feet on Bench to neck (Smithmachine) WK 50kg x 15 Abs 4 sets Comments: Shoulderpress went fine today and did a big increase of 5kg on my second 5 which was nice. However the confidence did that I failed bad on the bench press with to high weight. But I will adjust that next week. Link to comment Share on other sites More sharing options...
xphilx Posted June 30, 2009 Share Posted June 30, 2009 Benchpress Wide Grip Feet on Bench to neck (Smithmachine) WK 50kg x 15 sounds kinda dangerous. Link to comment Share on other sites More sharing options...
npx Posted July 1, 2009 Author Share Posted July 1, 2009 Benchpress Wide Grip Feet on Bench to neck (Smithmachine) WK 50kg x 15 sounds kinda dangerous. Nah I got my own personal spotter Link to comment Share on other sites More sharing options...
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