Brainstorming my next cycle regimen…

Based on remarks at this webpage:

Modern bodybuilding has been saturated with the BODY PART SPLIT SYSTEM. Day One is Legs, Day Two is back, Day Three is Arms, and so on. This splitting is not the best way to train for maximum strength and size. Your body, as a system, needs days of rest. You don't need 22 sets for back and 18 sets for chest, and so on..with all sorts of multiangle exercises to make progress. In fact just the opposite is true. You need 6 to 8 basic, hard exercises, done in good form, performed every few days, for 15 to 20 some total sets. Some of you may not believe this type of training works. I challenge you to prove me wrong. Train this way for 6 months and (if you are resting and eating) you will experience gains like never before.

I propose the following as a rough guide for a basic-exercise regimen to commence in May:

Squat 4 sets legs Pullups 4 sets back/arms Bench press 4 sets chest Snatch deadlift 3 sets back/legs Military press 3 sets arms Preacher bench curls 4 sets arms Cable pushdowns or Pullovers with press 4 sets

CIRCUIT A: Monday

6. 12. 18. Squat 10, 8, 6 @ 85kg, 95kg, 105kg, 115kg

1. 7. 13. Pullup 10+, 10+, 10+

5. 11. 17. Bench curl 12, 10, 8 @ 30kg, 32.5kg, 35kg, 40kg

3. 9. 15. Snatch DL 10, 8, 6

2. 8. 14. Bench press 10, 8, 6 @ 70kg, 72.5kg, 77.5kg, 82.5kg

4. 10. 16. Military press 10, 8, 6

CIRCUIT B: Thursday

1. 7. 13. Squat 10, 8, 6 @

2. 8. 14. Incline bench press 10, 8, 6

6. 12. 18. Hyper-supinated DB curl 12, 9, 6

4. 10. 16. Pushowns/Pullovers 12, 9, 6 @

3. 9. 15. Lever bench row 10, 8, 6 @

5. 11. 17. Deadlift 10, 8, 6 @

AEROBIC, ABS, GRIP: Wednesday

AEROBIC, BODYWEIGHT: Friday or Saturday or Sunday

Gym regimen - March 2011

THURSDAY, 31 March 2011
A3: Back and Hamstrings
60 mins, 98kg

WARMUP

CIRCUIT:

Pullup (with alternated grip): 15, 14, 13

Leg curl: 10, 8, 6 @ 45kg, 50kg, 55kg

CIRCUIT:

Snatch grip DL: 10, 8, 6 @ 100kg, 110kg, 120kg
[Hook grip on rep 6 of set 3.]

Glute extension (per leg): 10, 8, 6 @ 60kg, 70kg, 80kg

CIRCUIT:

Lever bench row: 10, 8, 6 @ 100kg, 110kg, 120kg

Walking lunge (carrying plates): 20, 24, 30 @ 15kg

CIRCUIT:

Oblique cable pulldown: 20, 18, 16 @ 15kg, 20kg, 25kg
[I improvised these all of a sudden, though the idea has been in my mind for a few weeks since I saw a machine that trains the core while standing. I could try them standing next time, I guess, but kneeling felt better. Incredible tricep workout, by the way, caught me off guard!]

Underhand cable pulldown: 10, 8, 6 @ 60kg, 70kg, 80kg
[I just pulled the hell out of these, a lark of a circuit, since I love blasting my back more than anything else. I'm trying to work my biceps and chest twice a week, so these helped with biceps.]

•

An interesting workout tonight, mainly because I tried two new exercises, did some exercises again I haven't tried in many weeks, and then added a fourth circuit as a surprised to myself.

The snatch grip deadlift (SGDL) is a beast of an entirely different color! I calculated that doing a snatch grip versus SGDL immediately knocks me down by 20kg. Not using chalk probably chops off another 10kg. I really like the SGDL. Really felt everything more, in my legs and back. The grip was a little awkward, and I may have been gripping too widely. This article1 contains a method for finding a good grip-width, as well as strong endorsements of SGDL. This article2 also has good tips and is a singular endorsement of SGDL.

I felt very anxious this evening, not sure why, so I was really looking forward to some heavy training. This workout did not disappoint me.

TUESDAY 22 MARCH 2011
A2: Chest and Calves
50 mins, 98.5kg

WARMUP

CIRCUIT:

Bench: 10, 8, 6 @ 72.5kg, 77.5kg, 85kg
[Short and sweet, elbows tucked, low on the chest.]

Seated calf raise: 42, 42, 42 @ 55kg
["low and slow"]

CIRCUIT:

DB flye: 10, 8, 6 @ 18kg, 22kg, 26kg
[Made sure to lower arms wide and slow, very good pump. Based this week on tips in this video.]

DB pullover (with press): 12, 10, 8 @ 26kg

Standing calf raise (Smith machine): 30, 30, 30 @ 80kg

CIRCUIT:

Decline DB press: 10, 8, 6 @ 18kg, 22kg, 26kg

Jump roping: 1 min, 1 min
[My lower legs felt like pillars of clay with shards of glass inside, until I got warmed up after half a minute. I'm an out of shape pig. I need to get into shape enough to do 3 minutes straight. Sheesh.]

•

Gym regimen - March 2011

MONDAY, 28 MARCH 2011
A1: Quads and Biceps
50 mins, 98.5kg

WARMUP

CIRCUIT:

Leg curl: 10, 8, 6 @ 45kg, 50kg, 55kg

Hyper-supinated DB curl (per arm): 19kg, 22kg, 26kg @ 10, 8, 6
[Nice feeling to jump up a weight class on these.]

CIRCUIT:

EZ bar curl (preacher bench): 10, 8, 9* @ 37kg, 39.5, 42kg
[I didn't really like these, first, because they allow me to rest in the upright position and they put some strain on my outer forearm which I haven't felt since last year during my first few months of seriously lifting. Granted, maybe I'm just whining about having to go through another painful growth phase. Notice how I had to drop 3–8kg on the bench compared to my usual standing barbell curl. That's what I call training the muscle, not the motion! This guy's running endorsement, however, inclines me to believe I should incorporate the bench on regular basis. So be it.

The last 3 reps of set 3 were forced upon me by quasi-friend. He's down about his gf, I learned after those unexpected brutal extra three reps, and so maybe he wanted some male camaraderie––at my expense, heh!–– to lift his spirits. It was rough but also very exciting to feel again for a flash how teammates and sparring partners can boost you.]

Squat: 10, 8, 6 @ 100kg, 110kg, 120kg

CIRCUIT:

Incline leg press: 10, 8, 6 @ 170kg, 195kg, 220kg

Rope cable curl: 10, 8, 6 @ 25kg, 30kg, 35kg

COOLDOWN: I did some wrist curls with my chest expander (forearm resting on my knee, bottom handle under my foot) and some forearm bar curls. I'll focus on training my grip Wednesday and Saturday.

Gym regimen - March 2011

FRIDAY, 25 MARCH 2011
A4: Shoulders, Triceps, Lats
55 mins, 98kg

WARMUP

CIRCUIT:

Lateral delt DB flye: 10, 8, 6 @ 10kg, 12.5kg, 14kg

Close-grip incline bench: 10, 8, 6 @ 60kg, 65kg, 70kg

Planking: 1 min, 1 min, 1 min
[Rested elbows on a bench and did 30 seconds straight on, then 15 & 15 seconds for obliques.]

CIRCUIT:

Rear delt DB flye: 10, 8, 6 @ 10kg, 12.5kg, 14kg

BB military press: 10, 8, 6 @ 40kg, 45kg, 50kg
[High and tight! Might go a tad heavier next week….]

CIRCUIT:

Front delt DB flye (per arm): 5, 8, 7 @ 10kg, 12.5kg, 14kg
[High and tight! I got confused on set 1 and counted only 10 reps total. Meh.]

DB pullover (with press): 12, 10, 8 @ 22kg, 26kg, 32kg
[I love pullovers! And, hey, I just noticed I'm actually showing some serratus anterior up in here!]

Planking: 1 min, 1 min, 1 min
[Rested elbows on a bench and did 30 seconds straight on, then 15 & 15 seconds for obliques.]

CIRCUIT:

BB shrug: 10, 8, 6 @ 110kg, 115kg, 120kg
[Oof, these shrugs showed that my forearms have had a long week and deserve a good rest this weekend. Nice squeeze-lock on last rep of sets 2 and 3. A study in contrasts: as I approached the bar for set 2 or 3, I glimpsed a guy in the mirror doing DB shrugs… using maybe 28kg total. Granted, he was spindlier than I am, but it was a nice reminder that you get out of it what you put into it, aka, no pain no gain.]

Close-grip incline bench: 12, 9, 6 @ 50kg, 55kg, 60kg
[I needed something to go with my shrugs and it's good to work my chest more. Rep 5 of set 3 I switched to a natural grip and on the last rep I squeezed the hell out of the bar and screamed––and up she went! Hoorah!]

•

I've decided to stick to 3 sets per exercise. Squeezing in 4 sets really shows in terms of time and performance fatigue (e.g. in my A3 workout this week). I am cautious with my shoulders so today was a very chaste but fulfilling workout.

The Bodybuilding of an Educator: Gym regimen - March 2011

Yes, I am still lifting and training happily and intensively. (Scroll down for posts on some training equipment I have been making, some of which is also viewable here.) I've been writing less here at FCA lately because I'm trying to read and pray more. Nothing worse than an ignoramus who keeps mouthing off. Plus, I've gotten even more teaching hours lately.

The Bodybuilding of an Educator: Gym regimen - March 2011: "THURSDAY, 24 MARCH 2011 A3: Back and Hamstrings 60 mins, 98kg WARMUP CIRCUIT: Good mornings: 10, 8, 6, 4 @ 50kg, 55kg, 60kg, 65kg Deadl..."

Gym regimen - March 2011

THURSDAY, 24 MARCH 2011
A3: Back and Hamstrings
60 mins, 98kg

WARMUP

CIRCUIT:

Good mornings: 10, 8, 6, 4 @ 50kg, 55kg, 60kg, 65kg

Deadlift: 10, 8, 6, 4 @ 110kg, 125kg, 140kg, 150kg
[Hook grip on rep 6 of set 3 and all reps of set 4.]

CIRCUIT:

Lever bench row: 10, 8, 6, 6 @ 90kg, 92.5kg, 95kg, 100kg
[Should go heavier next time… 10, 8, 6 @ 95kg, 100kg, 105kg…]

Stiff-leg DL: 10, 8, 6 @ 70kg, 75kg, 77.5kg

CIRCUIT:

Leg curls: 10, 8, 6 @ 35kg, 40kg, 45kg

Chinups: 13, 9, 7
[A negative on rep 9 of set 2 and reps 6–7 of set 3. Great pump!]

•

Gradually getting a callus on the inner edge of my thumbs. Yay! The hook grip sure is effective, but my thumbs felt partially numb for a minute after set 4. I will look into the matter. This quotation gives me little reason to fret.

Come what may, I will not use wrist straps and I am extremely reluctant to use a switch-grip (aside from max-effort reps).

Sets 1 and 2 felt very controlled (in terms of grip strength) and it was nice to see I could handle 140kg on set 3.

Gym regimen - March 2011

TUESDAY 22 MARCH 2011
A2: Chest and Calves
60 mins, 98kg

WARMUP

CIRCUIT:

Bench: 12, 10, 6/1, 9* @ 75kg, 80kg, 85kg/80kg, 85kg + 2 iso's just off my chest @ 60kg
[Failure on 7th of 2nd followed by 1 rep at 80kg. Spotter on 3rd.]

Seated calf raise: 36, 39, 42, 30 @ 60kg
[Very "low and slow" form on 4th set.]

CIRCUIT:

DB flye: 12, 9, 8 @ 18kg, 22kg, 26kg
[I think it's time to go up an octave in weight, maybe 10, 8, 6 @ 22kg, 26kg, 32kg next week?]

Standing calf raise: 36, 36, 36 @ 70kg, 80kg, 90kg
[I loved how these activated my traps. Granted, the spinal compression is not the best thing in the long run, but… for now, eez love!]

CIRCUIT:

Decline DB press: 12, 10, 8 @ 18kg, 22kg, 26kg

"Calf springs": 15/15 & 15/15, 15/15 & 15/15, 20/20 & 20/20
[I made these up, since, as usual, I was in need of another calf exercise. Stand with one leg fairly far back while resting the ball of the other foot on a bench or something stable about knee-high. Then "flexplode" off and onto the bench. 15 reps per leg twice, etc.]

•
Oy. My chest. I need to eat more crow and just keep working at lower weights. I want no spotters next week! Best if I just go 10, 8, 6, 4 @ 70kg, 75kg, 80kg, 85kg. Patience, Humility, Confidence…

I liked throwing in the decline press. Felt much like a dip, but was harder to get set up for. So… maybe I'll just do dips next week. The problem with dips, though, is that I feel them more in my triceps than in my pecs. And the decline press gave me a good pump for my 3rd circuit. They are worth doing again next week. I will save my incline bench (with a narrower grip) for A4 this week.

Gym regimen - March 2011

MONDAY 21 MARCH 2011
A1: Quads and Biceps
55 mins, 98kg

WARMUP:

CIRCUIT:

Leg extension: 12, 9, 6 @ 45kg, 50kg, 55kg

Hyper-supinated DB curl (per hand): 12, 9, 6 @ 17kg, 19.5kg, 22kg

CIRCUIT:

Squat: 12, 9, 6* @ 100kg, 110kg, 120kg
[The spotter on 3rd set jocked me mentally; as soon as those hands go on, I feel my power disperse in random vectors throughout my body. But it was good to push through a last set.]

EZ BB curl: 12, 9, 6 @ 42.5kg, 45kg, 47.5kg

CIRCUIT:

Inclined leg press: 15, 12, 9 @ 130kg, 160kg, 200kg

Overhand EZ BB curl: 12, 9, 6 @ 37.5kg, 40kg, 42.5kg
[I was pressed for time, as the gym closing around me, so I did my last set on a cable machine, on which, interestingly, I could only do 30kg. The "42.5kg" above is a calibrated estimate which I would have done anyway if I had an extra minute. Live to groan another day.]

•
I've been doing some very insistent forearm/grip training, which helps with my biceps. Chest and calves tomorrow.

I got to the gym a little later than usual for an A1 day, so I stuck to 3 sets.

I'm a little bit in limbo with respect to squatting. I mean, I like "carving out a hollow space" around 120kg, but tonight I wasn't as focused each rep as I should have been. Then again, it's best just to "get under the bar" and "get the thing done." It's been a while since I called SMR off and even longer since I was on an upward gain cycle with squatting, so… [I'm checking my records now…] it seems I have made some gains.* Next week the same: 12, 9, 6 @ 100kg, 110kg, 120kg NO SPOTTER.

* Squat Volume Notes:

21 March: 12, 9, 6* @ 100kg, 110kg, 120kg = 1200, 990, 720 = 2820kg (940kg/set)

7 March: 12, 9, 6, 4 @ 92.5kg, 97.5kg, 102.5kg, 110kg = 1110, 877.5, 621, 440 = 3048.5kg (762.1kg/set)

22 February: 12, 9, 6, 4 @ 85kg, 95kg, 105kg, 110kg = 1020, 845, 630, 420 = 2425kg (avg. 606.5kg/set)

Gym regimen - March 2011

FRIDAY 18 MARCH 2011
A4: Shoulders, Triceps, Traps
50+ mins, 98kg

CIRCUIT: {NB: I might be wrong by a rep +/- on a few sets, since I focused more on form and "the pump" than straight numbers today.}

Lateral delt DB flye: 12, 12, 9, 6 @ 10kg, 10kg, 12.5kg, 14kg

Cable pushdown: 12, 12, 9, 7 @ 25kg, 30kg, 35kg, 40kg

Military press: 12, 12, 9, 8 @ 30kg, 40kg, 42.5kg, 47.5kg

Elbows-in DB extension (each hand): 10, 10, 8, 6 @ 10kg, 14kg, 18kg, 22kg

Reverse delt DB flye: 12, 12, 9, 7 @ 10kg, 10kg, 12.5kg, 14kg

DB pullover: 12, 12, 10, 9 @ 18kg, 22kg, 26kg, 32kg

CIRCUIT:

BB shrug: 12, 9, 7 @ 110kg, 115kg, 120kg

+ + +
An unusual workout for more, in that I did (nearly) all my exercises in a loop of three circuits. This was more challenging, not only since my muscles were being used more "relentlessly" each circuit, but also because I found myself working more intensely (i.e. faster turnover from one exercise to another). Being pressed for time helped too!

Originally I was considering taking the day off, since I don't want to catch a cold. But by the time I in media res at the gym, I ended up going pretty heavy. That ol' healthy addiction. I think my traps will be sore tomorrow, yes indeed.

I LOVE PULLOVERS! I think the combination of my bench work on Tuesdays and the shrugs and pullovers on Friday is starting to fill out and substantially "deepen" my chest (as in, the entire nexus of "benching" muscles is getting stronger as a unit). A routine like this might help for a few weeks while doing BDW drills on other days.

Gym regimen - March 2011

17 MARCH 2011
A3: Back and Hamstrings
55 mins, 97.5kg

WARMUP

CIRCUIT:

Good morning: 10, 8, 6 @ 60kg, 65kg, 70kg

Deadlift: 10, 8, 6, 4 @ 110kg, 125kg, 140kg, 150kg
[I think I did 5 reps on the 4th, but I will err on the side of humility.]

Leg curl: 12, 10, 6 @ 30kg, 35kg, 40kg

CIRCUIT:

Lever bench row: 12, 9, 6 @ 85kg, 95kg, 105kg
[Seat lower than last week --> better pump!]

Stiff-leg deadlift: 12, 9, 6 @ 70kg, 80kg, 90kg

CIRCUIT:

Glute/Ham extension: 10/10, 10/10 @ 50kg

Chin-up: 12, 9, 8
[Negatives on 9th of 2nd and 7th and 8th of 3rd.]

•
New PR on the deadlift! Felt good. Used the Olympic hook grip. Also felt good, though there was some soreness on the thumb metacarpal on the last few reps of the 3rd set. Not a place I normally have a callus, but it will just take a few weeks. I want to save it, for now, for DLs over 140kg, thus still training my grip with a standard overhand grip for anything under 140kg.

Gym regimen - March 2011

TUESDAY, 15 MARCH 2011
A2: Chest & Calves: 55 mins, 98kg

WARMUP

CIRCUIT:

BP: 10, 8, 6, 6* @ 80kg, 82.5kg, 85kg, 90kg
[Spot on last 2–3 of 3rd and 4th. Got a long way to go till I reach 10, 8, 6, 4 @ 80kg, 85kg, 90kg, 95kg. Pretty disheartening, but I'm not giving up.]

Seated calf raise: 39, 39, 39, 78 @ 50kg, 60kg, 70kg, 30kg

CIRCUIT:

Incline BP: 11, 8, 8 @ 60kg, 65kg, 67.5kg
[Spot on last 2 of 2nd and 3rd. Not sure about how wide my grip should be on this.]

Standing calf raise: 36, 36, 36, 54 @ 65kg, 65kg, 65kg, 35kg

CIRCUIT:

DB flye: 12, 9, 5* @ 18kg, 22kg, 26kg
[Wicked negative on 5th of 3rd!]

Spin bike: 1 min, 1 min, 1 min

"COOLDOWN":

Seated bench machine: 12, 8, 3 @ 50kg, 55kg, 60kg
[Used some body-cheating on the last few reps of 2nd and 3rd (standing up to lock it out, pressing the foot lever, etc.)]

+ + +
My chest is my weak spot. My chest is my weak spot. My chest is my weak spot.

On the other hand, the guy who spotted me, a young guy who normally gets mentored with "the big Taiwanese guys," commended my efforts, so I'm at least somewhere near what he recognizes is respectable benching.

Or maybe he was just being Asian about it.

My chest will not always be my weak spot. My chest will not always be my weak spot. My chest will not always be my weak spot.

Goals and gains…

BB strength goals:
2X bodyweight squat.
2.5X bodyweight deadlift.
1.5X bodyweight benchpress.
bodyweight military press.
1.5X bodyweight pull up.

10/27/10
my weight: 92kg
squat: 110kg x 6
bench: 90kg x 4
deadlift: 100kg x 6
military press: 55kg x 4
weighted pullup: ?

3/15/11 [CONJECTURED]
my weight: 98kg
squat: 120kg X 6
bench: 90kg X 6
deadlift: 140kg X 6
military press: 60kg X 6
weighted pulluo: ?

Gym regimen - March 2011

MONDAY, 14 MARCH 2011
A1: Biceps and Quads: 45 mins & 25 mins, 98kg

[These were all more or less interwoven over the workout, kind of in a few staggered circuits: KB swings, lunges, curls, squats, curls, swings, lunges, curls, etc.]

KB swings: 30 @ 10kg X3

KB lunges (per leg, per side): 10/10/10/10 @ 10kg X3
[I did 10 right-leg reps with KB on my left side, then 10 left-leg reps with KB on my right side, then 10 right-leg reps with KB on my right side, and then 10 left-leg reps with KB on my left.]

Unilateral KB squats (per side): 15/15 @ 10kg X3
[15 reps with KB on each side and opposing arm flayed outward. Corkscrewed up and down to work the core.]

Hyper-supinated DB curls (per hand): 8, 8, 7 @ 18kg X3

Crossover DB curls (per hand): 8, 7, 7 @ 18kg X3
[Swept DB up along torso to work out bicep.]

Close-grip KB curls: 12, 10, 10 @ 22kg X3
[Used T-handle KB.]

KB horse stance: 15 secs @ 22kg X3

Then I did the following staggered circuit when I got home this evening…

KB swings: 30 @ 10kg X2

KB lunges (per leg, per side): 10/10/10/10 @ 10kg X2

Unilateral KB squats (per side): 15/15 @ 10kg X2

Hyper-supinated DB curls (per hand): 8, 8, 7 @ 18kg X3

Crossover DB curls (per hand): 8, 7, 8 @ 18kg X3

Close-grip KB curls: 12, 10, 10 @ 22kg X3

KB horse stance: 15 secs @ 22kg X3

Gym regimen - March 2011

FRIDAY, 11 MARCH 2011
A4: Shoulders, Triceps, Traps: 60 mins, 98kg

WARMUP: step machine, jump rope, stretching, DB calisthenics

CIRCUIT:

Medial delt DB flye: 10, 10, 8 @ 10kg, 10kg, 12kg

Tricep pushdown: 12, 9, 8 @ 30kg, 32.5kg, 35kg

Jump rope: 100, 100, 100

CIRCUIT:

Rear delt flye: 12, 9, 7 @ 10kg, 10kg, 12kg

Elbows-in DB extension: 12, 9, 6 @ 18kg, 22kg, 26kg

Step machine: 1 min, 1 min, 1 min

CIRCUIT:

Military BB press: 12, 9*, 6* @ 40kg, 45kg, 47.5kg
[A hip cheat on 12th of 1st and 9th of 2nd and a good negative after/on 6th of 3rd.]

DB pullover (with extensions): 12, 9, 6 @ 26kg
[I added a tricep extension to my chest and back up on each pullover. Great pump!]

CIRCUIT:

Hise shrug: 24, 22, 20 @ 90kg, 95kg, 100kg

BB shrug: 12, 9, 6 @ 90kg, 95kg, 100kg

+ + +
Today was a great workout, it's been a while since I trained these muscles as a unit. As I've been doing in general since resuming my A-regimen, I opted for slightly lower weights with better form and greater intensity (i.e. faster turnover between sets). I hurt my right shoulder a few months ago, as you may recall, so I didn't want to re-aggravate that this time around. Happy to say, I felt no discomfort or weakness during these exercises. I've got another month of A-workouts ahead of me, and I started taking creatine today (only 5g per day right after my workout, forget that "loading phase" stuff). My main goal for this building cycle is to hit 130kg on the squat, 150kg on the deadlift, and that 10/8/6/4 at 80/85/90/95kg spot-free set on the bench. Then I suppose a week or two of BDW work and maybe a new routine altogether for 6 weeks or so. Of course, life being what it is, I make these plans with the standard "Deo volente" clause. Stay tuned.

Gym regimen - March 2011

THURSDAY 9. MARCH 2011
A3: Hams and Back: 60 mins, 98kg

WARMUP: spin bike, deadlifts, leg curls, calisthenics

CIRCUIT:

Deadlift: 10, 8, 6, 5 @ 102.5kg, 112.5kg, 122.5kg, 135kg
[Volume for last week and this week:
1000 + 880 + 690 + 520 = 3,090kg / 28 reps
1,025 + 900 + 735 + 675 = 3,335kg / 29 reps]

Good mornings: 10, 8, 6 @ 55kg, 65kg, 70kg

CIRCUIT:

Stiff-leg deadlift: 12, 9, 6 @ 70kg, 80kg, 90kg

Lever pull row: 12, 9, 6 @ 85kg, 95kg, 105kg

CIRCUIT:

Leg curls: 12, 9, 6 @ 35kg, 40kg, 45kg

Yates row: 12, 9, 6 @ 65kg, 70kg, 75kg

•
It was nice to go heavy on the deadlift again. My 6 reps at 122.5kg felt way too easy, so I jumped up to 135kg for my last set. I did 4 reps, then rested 5 seconds and decided to go for one more. Then I stripped the bar down to 90kg and did a few deads with the Olympic grip. It actually felt pretty nice. My grip training in paying off, since I held onto the bar better than last week. Next week I reckon I'll go for 140kg (maybe on a 105kg, 115kg, 125kg, 140kg spread). I did go a bit lighter on the other exercises, compared to last week, but I don't want to strain my lower back and I figure, meh, week by week, I'm improving on the "big lifts", so that's good.

I haven't seen my "stalker" lately, Maybe he's training at a different time, or maybe not even at the gym anymore.

I tried Yates rows tonight, too, and did prefer them to the barbell rows I did last week. I like how they use an underhand grip and allow me to stand a little more upright. Good pump in my lats. Even so, I think next week I'll just do chinups. K.I.S.S.!

Tomorrow (afternoon) is my shoulder, triceps, and traps workout––looking forward to it!

Gym regimen - March 2011

TUESDAY, 8 MARCH 2011
A2: Chest & Calves: 45 mins, 98kg

WARMUP:
stretching, calisthenics, bench, calf raises

CIRCUIT:
BP: 8/2, 7/1, 6* @ 85kg/80kg, 85kg/82.5kg, 87.5kg
[Spot on last 2 of 3rd.]

Seated calf raise: 36, 42, 45 @ 50kg

CIRCUIT:
Incline BP: 10, 7/1, 6* @ 60kg, 65kg/62.5kg, 70kg
[Spot on last 2 of 3rd.]

Standing calf raise: 36, 36, 36 @ 70kg, 75kg, 75kg

CIRCUIT:
DB flye: 10, 8, 5 @ 18kg, 22kg, 26kg

Calf flex: 1 min
[Stood up on a staircase for 30 secs each leg. Meh.]

+ + +
I ended up going lighter on the bench than last week, though I lifted more volume,* so that's good. My strategy for my chest right now is to "hollow out a solid space" around __kg, then advance from there. Specifically, I want to be able to do 4 sets (10, 8, 6, 4) at 80kg, 85kg, 90kg, 95kg without a spotter. I think I can get there by mid-April. For now, I will keep hollowing out my space around that weight level to attain a solid, fundamental base of strength from which to reach that plateau. I am also going to start using plate locks on all exercises, so that when I get to a number of plates that really need them, I'll already be adjusted.

* NOTE:

Last week, 3 March 2011
BP 640, 595, 630 = 1,865
incline BP 520, 490, 507 = 1,617
TOTAL: 3,482kg

This week, 8 March 2011
BP 840, 675, 525 = 2,040
incline BP 600, 517.5, 420 = 1,537.5
TOTAL: 3,577.5kg

Tweaking the A-routine…

A1:
Warmup (with spin bike)
Squat
DB curl (seated, thick grip)
Farmer's walk lunge
BB curl (standing, thick grip)
Overhand BB preacher curl
Leg extension (~with negs)

A2:
Warmup (with jump rope)
Bench
Seated calf raise
Incline bench
Standing calf raise
DB flye (legs up)
Incline calf press (with negs)

A3:
Warmup (with high knees)
DL
Good morning
Stiff-leg DL
Pullup
Leg curl
Yates/Pendlay BB row

A4:
Warmup (with wall walking!)
DB front delt raise (seated)
Cable tri exension
DB lateral delt raise (seated)
Elbows-in DB extension
BB military press (standing)
DB pullover (with tri extension)
Shrug/Hise shrug (heavy!)

Gym regimen - March 2011

TUESDAY 7.3.11
A1: Biceps and Quads: 50 mins, 97.5kg

WARMUP:
spin bike, squats, curls, stretching

CIRCUIT:
Squat: 12, 9, 6, 4 @ 92.5kg, 97.5kg, 102.5kg, 110kg
[I used a wider stance, with feet more splayed, based on the tips I got from this short but solid clip. I made sure to lift with my sacrum, from the hips, and I felt much stronger.]
Hyper-supinated dumbbell curls: 6/4, 8, 6 @ 17kg/20kg, 20kg, 22kg

CIRCUIT:
Walking lunges: 18, 16, 16 @ 15kg, 20kg, 25kg
[I held plates by the central ring with my last three digits on each hand in order to train my grip along with my quads. Killer work!]
Barbell curls: 10, 8, 6 @ 40kg, 42.5kg, 45kg

CIRCUIT:
Overhand EZ bar curls: 10, 8, 6 @ 37.5kg, 40kg, 42.5kg
Leg extensions: 12, 8, 9* @ 35kg, 40kg, 45kg
[A negative on 9th of 3rd.]

+ + +
Tonight was a great workout. I am determined to get all four A workouts in this week before the weekend.

In other news, I think I had a bodybuilding nightmare last night. I was showing my homemade KB to someone. It had 20kg on it, but I could never get my arms fully extended overhead. I kept saying, "Well, this is too heavy, I just worked out, this is too heavy, don't use this, but you get the idea." It was physical akrasia, I just could not will my arm to move all the way up.

This is due partially to the fact that I've been pondering "the free will debate" so much lately, but also perhaps just because I'm trying to reach a new plateau in my strength training.

Either way, when I woke up in the morning, my head was on my outstretched arm and when I flexed to push myself up, I felt a sharp pain in my tricep twice.

BELIEVE IT… OR NOT!

Workout regimen - March 2011

TUESDAY 2. MARCH 2011
"A1": Quads and Biceps
45 mins, 97kg

(I was pressed for time but determined to exercise, knowing that travel time to the gym would drain my time for a good workout and that, in turn, a poor workout would worsen my mood. So I did a lot of KB swings and cleans and curls, DB curls and squats, Hindu squats, and thick-grip bungee-cord curls (over- and underhand). A good sweat and my quads were nicely sore today!)

WEDNESDAY 3. MARCH 2011
A2: Pecs and Calves
45 mins, 97kg

WARMUP: squats, bench, calve raises, stretching

CIRCUIT:

Seated calf raise: 45, 42, 39 @ 40kg, 50kg, 60kg

Squat: 10, 8, 6 @ 80kg, 85kg, 95kg
[My quads needed more of a challenge than I gave them yesterday.]

Bench press: 8, 7, 7* @ 80kg, 85kg, 90kg
[Lighter weight but I felt a great pump. I worked out quickly today, so I didn't want to use weight so heavy I couldn't do it on my own. I got a spot on the 3rd set, but he only helped on the last 2 reps, encouraging me to do an extra 7th rep. High five!]

CIRCUIT:

Incline bench press: 8, 7*, 7* @ 65kg, 70kg, 72.5kg
[Definitely a bit drained after the bench press, had a spot on 2nd and 3rd sets. First spotter knew what he was doing: he only helped on my last 2 reps, when I asked for and clearly needed the assist. The second guy--the guy who uses power straps on almost every exercise!--was all over my bar, even pushing it towards my waist the first couple reps and seriously jocking my focus. He assisted too much, but at least I did 7 reps and felt a decent enough pump. Beware of posers!]

Standing calf raise: 36, 36, 36 @ 75kg

CIRCUIT:

Dumbbell flye: 12, 9, 6 @ 18kg, 22kg, 26kg

One-leg calf hop: 30/30, 50/30, 50/30
[I improvised these, since I wanted a 3rd calf exercise to go with my flyes. Just balance on one leg and then hop side to side over a line (in my case, up one inch onto a platform), focusing on using the balls of the feet to balance, rather than the whole footsole. A nice dynamic exercise. I did extra reps for my apparently weaker right calf.]

ABS: Planking: 1 min, 1 min

+ + +
I'm shooting for an A3 workout tomorrow. It's been a while since I deadlifted!

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FRIDAY 4. MARCH 2011
A3: Hams and Back
50+ mins, 97kg

WARMUP: spin bike, deadlifts, pullups, calisthenics

CIRCUIT:

Deadlift: 10, 8, 6, 4 @ 100kg, 110kg, 115kg, 130kg

Good mornings: 10, 8, 6 @ 40kg, 60kg, 80kg
[I think I'm wrong about the weights here, not sure.]

CIRCUIT:

Stiff-leg deadlift: 12, 9, 6 @ 75kg, 85kg, 95kg

Lever pull row: 12, 9, 6 @ 90kg, 100kg, 110kg

CIRCUIT:

Leg curls: 10, 8, 6 @ 35kg, 40kg, 45kg
[Oh my quads were sore when I lied on the pads! Had some great "gym rat" grunts on the latter sets!]

Barbell row: 10, 8, 6 @ 70kg, 80kg, 90kg

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