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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Nov 28, 2012 5:28 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Thanks a lot MF, good luck!

11-28-12 1hr 15 min
DB stiff leg deadlift 121# x10x10x10 > 126#
1 arm DB deadlift 110.5# x8x8x8 > 113#
1 arm rows 103# x8x8x8 > 105.5#
1 arm DB rows drop 83# x10x10x10 > 85.5#
Pullups +20# x10x10x10 > 22.5#
Seated DB shoulder press 101# x8x8x8 > 106#
DB shoulder lateral raise 43# x10x10x10 > Stay

I've deiced to go ahead and truncate my routine and make my days shorter. As well I am not doing reps over 10 as I feel like after 10, it's just redundant and a waste of energy. To go along with this I am lowering the sets I am doing for body parts to a maximum of 6. And lastly I am going to be further experimenting with a heavy A/B day and a light A/B day. I want to experiment with lower rep ranges but I didn't feel like I was getting all I could merging a wide range of reps on each day, so I decided to split my workouts per month into heavy and light. My routine looks like this:

Day A Light:
DB chest press 3x8
Dips 3x10
Quads 4x8
Chinups 3x8
Triceps Isolation 4x10
Biceps Isolation 3x10
--------------------------
OFF
--------------------------
Day B Light:
Stiff leg deadlifts 3x10
1 arm deadlifts 3x8
Rows 3x8, 3x10
Pullups 3x10
DB shoulder Press 3x8
Shoulder lateral raise3x10
---------------------------
Cardio/Abs/Calves 4x10
---------------------------
Day A Heavy:
Weighted Pushups 3x4
Weighted Dips 3x6
Quads 4x4
Chinups 3x4
Triceps Isolation 4x6
Biceps Isolation 3x6
--------------------------
OFF
--------------------------
Day B Heavy:
Stiff leg deadlifts 3x6
1 arm deadlifts 3x4
Rows 3x4, 3x6
Pullups 3x6
DB shoulder Press 3x4
Shoulder lateral raise 3x6
---------------------------
Cardio/Abs/Calves 4x6

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Nov 29, 2012 3:28 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Ran 4.25mi, 42 minutes. Also did:
Abs 0x15x15x15 (Gotta figure out how to add weight so I can drop em to 12s)
Obliques 65# x10x10x10
1 leg calves 50# x12x12x12

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Nov 30, 2012 4:59 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
A day of firsts. I have begun experimenting with my new light/heavy A/B routine. I have some tweaking to do but already I feel really good about this. I knew it would be a bit of a cluster fuck while I experimented with weight at lower reps. But it's ok, once I feel it out I should be good.

11-30-12 1hr 15min
Weighted pushups +40# x4 +55# x4 +65# x4 +75# x4 > 80#
Weighted dips +25# x6 +35# x6x6 > +40#
Chinups +35# x6x6x6 > 37.5#
Triceps overhead raises 60# x6 63# x6x6x6 > 65.5#
Bicep curls 50.5# x6x6x6x6 > 53#
Squats 146# x8x8x8x8 > X

I had a lot of trouble dialing in my weighted pushups. Since I have no more than 146# of combined iron I had to get crafty and weight my body heavily. I use my multi function pull up bar because doing it on my knuckles hurts, and I want to keep my wrists straight. Problem is the bar raises my hands up off the ground a few inches. So in order to maximize the ROM I need to raise my feet up, I'll use the crate for my power drill next time and that should make 80# challenging when you factor in the 105/110# of body weight I am actually pressing. Not so much trouble with dips, was able to get deep into them and drive myself up.

I am considering adding 1 more set to either or of my chest movements. But I need to see how I feel once I work at the weight I have dialed in before I go doing that. I noticed a HUGE difference going from an insane 12 sets of chest movements to 9, and now down to 6, which is why I am second guessing if I need more sets.

Everything else went relatively smoothly, except that I threw everything I had at my quads and still could manage 6 reps easily. So I turned it into a 4x8 which was plenty challenging. I am considering upping the reps on my isolation movements like biceps and triceps to x8. Not sure, I need to think on it.

Day B will be a repeat of this while I fumble around for crafty solutions and dial in the weights.

I need to see how my joints handle this as well, as I remember having a bit of an issue on 5x5 way back when.

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Last edited by Cellar Yeti on Fri Nov 30, 2012 5:11 pm, edited 1 time in total.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Nov 30, 2012 5:08 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
routine looks good mate, i prefer to follow my own plans too as opposed to ones in books etc...

just wondering how you do your weighted press ups?

good job!

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Nov 30, 2012 5:12 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
I have a weight vest that accepts standard and olympic plates. Just load it on up! Thanks!

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sun Dec 02, 2012 5:03 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
12-2-12 1hr 10min
Stiff leg DB deadlift 146# x6x6x6 > X to 3x8
1 arm DB deadlift 120.5# x6x6x6 > 123#
1 arm DB row 110.5# x5x5x5x5 > 113#
Pullups+25# x5x5x5x5 > 27.5#
DB shoulder press 111# x5x5x5x5
DB shoulder lateral raises 43# x8x8x8x8
DB shrugs 48# x10x10x10 > 50.5#

Finally getting my routine dialed in. It's looking like this now:
Day A Light:
DB chest press 3x8
Dips 3x10
Chinups 3x8
Triceps Isolation 4x10
Biceps Isolation 4x10
Quads 4x8
------------------------------------------------------------
OFF
------------------------------------------------------------
Day B Light:
Stiff leg deadlifts 3x10
1 arm deadlifts 3x8
Rows 4x8
Pullups 3x10
DB shoulder Press 3x8
Shoulder lateral raise 4x10
------------------------------------------------------------
Cardio/Abs 4x10/Calves 4x10
------------------------------------------------------------
Day A Heavy:
Weighted Pushups 3x5
Weighted Dips 3x5
Chinups 4x5
Triceps Isolation 4x8
Biceps Isolation 4x8
Quads 4x8
------------------------------------------------------------
OFF
------------------------------------------------------------
Day B Heavy:
Stiff leg deadlifts 3x8
1 arm deadlifts 3x6
Rows 4x5
Pullups 4x5
DB shoulder Press 4x5
Shoulder lateral raise 4x8
DB shrugs 4x10 (Every other)
------------------------------------------------------------
Cardio/Abs 4x10/Calves 4x10

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Mon Dec 03, 2012 4:35 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Cellar Yeti wrote:
Thanks a lot MF, good luck!

Thanks, it all went well.

Just recovering and getting back on my feet, will try and get back to your questions in the next day or so. Hope you had a good weekend :)

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Mon Dec 03, 2012 3:35 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Good to hear brother! Thanks! I'll check your thread to see how it went!

I really like my light/heavy routine. The taxation on my CNS with light compliments the rest my CNS gets when I go heavy, but my muscles get drained more on heavy vs light. It really is a fantastic routine that needs just a smidge more tweaking. My strength is incredible and my size is starting to balloon.

12-2-12 1 hr
Run 4.25 mi. 44min
Abs x12x12x12 53# crunches x12
Obliques 55.5# x10x10x10 > 58#
Calves 126# x12x12x12 > 131#

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Dec 04, 2012 8:44 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
12-4-12 1hr 20 min
DB chest press 146# x8x8x10 > X
Dips +25# x10x10x10 > 27.5#
Hammer chinups +27.5# x8x8x8 > 30#
Tricep kickbacks 33# x10x10x10x10 > 35.5#
Bicep curls 45.5# x10x10x10 > 48#
Lunges 100# x10x10x10x > 105#

I'm using all the weight I own on my DB chest presses so I've had to start adding reps instead of weight. It'll eventually become a 3x10. Feeling really strong and confident about my continued gains.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Dec 05, 2012 12:46 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
9hrs of sleep and a day of rest. Mhm.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Dec 06, 2012 4:04 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
12-6-12 1hr 15min
DB stiff leg deadlift 146# x10x10x10 > X
1 arm DB deadlift 113# x8x8x8 > 115.5#
1 arm DB deadlift 105.5# x8x8x8 > 108#
Pullups +22.5# x10x10x~10 > 25#
DB shoulder press 106# x8x8x8 > 111#
DB shoulder side raises 43# x10x10x10 > 45.5#
DB shrugs 116# x10x10x10 > 121#

Dropped a set off my 1 arm rows and lateral deltoid raises. Threw some shrugs in. I feel mighty.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Dec 06, 2012 4:11 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
new program still going well then boss!

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“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Dec 07, 2012 4:37 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Yes sir, it's going GREAT.

12-7-12 1hr
Ran 5.1 miles in 45 min
Abs 0# x12x12 2.5# x12
Obs 65.5# x12x12x12 > 68#
Calves 131# x12x12x12 > 136#

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Dec 07, 2012 5:32 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Just made an interesting discovery while looking at my running route.

My supposed 4.25 mile route is in fact 5.1~ miles. I am quite surprised to realize this as it means I am running each mile in 8 3/4 minutes at a 6.8mph pace.

On my fast days which I do in 43 minutes I am running each mile less than 8 1/2 minutes a 7.11mph pace.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Dec 07, 2012 6:56 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Haven't forgotten about you, work just ended up being crazy busy and then turned to shit when one of our 3 computers crashed in the shop. Spent most of one day having to write all of the sales down as it was our operating system that went tits up.

Planning on a quieter and less stressful time this coming week !! Good work with all the running btw.

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