flanders77 Posted December 12, 2005 Share Posted December 12, 2005 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-05Dips 8x + 6x BW (88kg) + 15kgBarbell rowing 8x + 6x 70kgDeadlift 8x + 6x 80kgWeighted crunches 8x + 6x 25kgstanding calf raises 8x + 6x 150kg Workout B 11-Dec-05Squats 8x + 6x 120kgDumbell bench press 8x + 6x 42,5Pull Ups 8x + 6x BW (88kg) + 5kgWeighted crunches 8x + 6x 25kgseated calf raises 8x + 6x 60kg Thats it for now Link to comment Share on other sites More sharing options...
Daywalker Posted December 12, 2005 Share Posted December 12, 2005 Great to see your log here, David! Awesome numbers you got there! 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 Link to comment Share on other sites More sharing options...
flanders77 Posted December 13, 2005 Author Share Posted December 13, 2005 Awesome numbers you got there! Especially the workout B! Not bad - for a girly Thank you! 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...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.Now you have a few days to recover. I want to see higher number next time! Hau rein,DaywalkerBe sure I will be better next time! Link to comment Share on other sites More sharing options...
flanders77 Posted December 21, 2005 Author Share Posted December 21, 2005 (edited) Last week Trainings: Workout A 14-Dec-05Dips 10x + 7x BW (88kg) + 15kgBarbell rowing 10x + 8x 70kgDeadlift 12x + 10x 80kgWeighted crunches 11x + 8x 25kgstanding calf raises 13x + 9x 150kg Workout B 18-Dec-05 Squats 9x + 7x 120kgDumbell bench press 9x + 7x 42,5Pull Ups 9x + 8x BW (88kg) + 5kgWeighted crunches 11x + 10x 25kgseated calf raises 11x + 10x 60kg Edited December 21, 2005 by flanders77 Link to comment Share on other sites More sharing options...
Daywalker Posted December 21, 2005 Share Posted December 21, 2005 Cool to see it works for you Nice progression in one week! Link to comment Share on other sites More sharing options...
willpeavy Posted December 21, 2005 Share Posted December 21, 2005 Cool, it looks like you made some good all around gains in reps in just one week! Did you just start on this routine? Link to comment Share on other sites More sharing options...
flanders77 Posted December 22, 2005 Author Share Posted December 22, 2005 Thank you! 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. Link to comment Share on other sites More sharing options...
flanders77 Posted January 3, 2006 Author Share Posted January 3, 2006 Training of the last 2 weeks: http://www.ruhr-uni-bochum.de/groups/sportlz9/spomed/david/t1.gif Link to comment Share on other sites More sharing options...
flanders77 Posted January 17, 2006 Author Share Posted January 17, 2006 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! http://134.147.64.11/spomed/david/bilder/aktuell.jpg Link to comment Share on other sites More sharing options...
Tarz Posted January 17, 2006 Share Posted January 17, 2006 I think your graph looks very pretty Flanders77. Link to comment Share on other sites More sharing options...
jonathan Posted January 17, 2006 Share Posted January 17, 2006 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 Link to comment Share on other sites More sharing options...
flanders77 Posted January 17, 2006 Author Share Posted January 17, 2006 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. Link to comment Share on other sites More sharing options...
jonathan Posted January 17, 2006 Share Posted January 17, 2006 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 Link to comment Share on other sites More sharing options...
flanders77 Posted January 17, 2006 Author Share Posted January 17, 2006 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). Link to comment Share on other sites More sharing options...
flanders77 Posted January 24, 2006 Author Share Posted January 24, 2006 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... Link to comment Share on other sites More sharing options...
Phoenix Posted January 24, 2006 Share Posted January 24, 2006 Nicely done flanders77!!! Strong indeed I like the XCEL worksheet and graph. I'm going to use that as well. It's a great way to really see the progression. Keep it up..... Link to comment Share on other sites More sharing options...
Tarz Posted January 24, 2006 Share Posted January 24, 2006 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... I like your powers of deduction Flanders. Link to comment Share on other sites More sharing options...
flanders77 Posted February 7, 2006 Author Share Posted February 7, 2006 Last week I was ill and missed 3 sessions. I lost 2kg BW but hopefully not to much strength. I will start training on thursday again Link to comment Share on other sites More sharing options...
Gorilla Posted March 24, 2006 Share Posted March 24, 2006 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). Yes, "This is what spares the shoulders", is correct and I tend to do mainly DB bench pressing, too. However, this is mainly because I don't have a regular training partner. I've just registered on veganfitness and will test my 1 RM asap and get on the list. Link to comment Share on other sites More sharing options...
flanders77 Posted September 25, 2006 Author Share Posted September 25, 2006 I did not post here for a while because some things have changed in the last month:1. I stopped doing yoga with a teacher and only do it for myself. Surprisingly this gave me a big push.2. I stopped going to the gym and instead have my own "gym" in our loft which consists of a pair of rings, some elastic tubes, a pair of parallettes and of couse my bodyweight.3. I love the fact of being a absolute beginner again and learning to control my bw using no aditional weights. Here are some pics of me doing some basic technique training: http://two.fsphost.com/flanders/turnen/1/07.JPG http://two.fsphost.com/flanders/turnen/1/04.JPG http://two.fsphost.com/flanders/turnen/1/01.JPG http://two.fsphost.com/flanders/turnen/1/02.JPG http://two.fsphost.com/flanders/turnen/1/03.JPG http://two.fsphost.com/flanders/turnen/1/06.JPG My goals are:1. Iron Cross2. free handstand pushups3. 20 pistols4. maltese5. front lever6. the flag (I will get you BIGBOY )7. one-arm chin-up...and some other basic gymnastik elements. Link to comment Share on other sites More sharing options...
Guest Posted September 26, 2006 Share Posted September 26, 2006 How long can you hold an iron cross now...or was that photo just taken at the perfect time??? keeping my arms locked...I can only get my hands about 2ft away from my body(maybe 45% if I'm lucky) then I sink like a rock and hurt my shoulders Link to comment Share on other sites More sharing options...
flanders77 Posted September 27, 2006 Author Share Posted September 27, 2006 Hey Jeremy!Alex told me that your eyes are not that good... Did you really missed the elastic bands? They take away about 20kg of my 87kg BW.I can do some very slow reps and hold it in the end-position for some secs. But I am getting better and plan to get rid of the support within one year. Link to comment Share on other sites More sharing options...
Guest Posted September 27, 2006 Share Posted September 27, 2006 My eyes only look good to other people...they don't look good from behind them...I took them out and let Daywalker give them a try...I must admit he's pretty blind too though...if it weren't for modern technology he's be alot more muscular now from carrying realy thick glasses Link to comment Share on other sites More sharing options...
flanders77 Posted September 27, 2006 Author Share Posted September 27, 2006 My eyes only look good to other people...they don't look good from behind them...I took them out and let Daywalker give them a try...I must admit he's pretty blind too though...if it weren't for modern technology he's be alot more muscular now from carrying realy thick glasses Link to comment Share on other sites More sharing options...
princessbee Posted September 29, 2006 Share Posted September 29, 2006 that looks amazing flanders... how long did it take you to get such a lovely handstand? Link to comment Share on other sites More sharing options...
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