Lynx's Log
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Lynx's Log - 8/1/2005 5:04:19 AM
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Lynx100
Posts: 1006
Joined: 2/24/2005
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Its funny. The last few months or so, ive felt like ive plateaued mentally even though Ive been doing everything right - Eating good & training hard. Ive approached the time in my training career where my body just needs a violent shake. Something to snap it out of its lullaby monotony. So I made up this routine. This program is quite intense and I designed it in such a way that it would be breaking the ‘basic rules’ of training. If this isn’t a rude shock & doesn’t force me to give overtraining a new meaning, then nothing will. Here it is – my 6 week program – 6 weeks of absolute hell. I figured id keep a training log so you can share my suffering and laugh at me when I’m on my knees pleading to myself to not make me do my 15th set of chest exercises in 1 week. Just to let you know that after these 6 weeks, I plan to revert back to a more ‘normal’ non-psychotic training schedule. This is just an experiment to shake my body from its current training rut. Will it work? Lets wait and see shall we…..
Monday (chest, back, shoulders)
Bench Press (3 sets – 5, 4, 3)
Incline DB press (3 sets – 5, 4, 3)
T-bar Row (3 sets – 5, 4, 3)
Military press (3 sets – 5, 4, 3)
Seated Machine Press (3 sets – 6, 8, 10)
Seated cable row (3 sets – 6, 8, 10)
Rear delt fly (3 sets – 10, 12, 15)
Tuesday (biceps, triceps, calves)
BB curl (3 sets – 5, 4, 3)
Close grip bench press (3 sets – 5, 4, 3)
EZ Preacher curl (3 sets – 6, 8, 10)
Cable press downs (3 sets – 6, 8, 10)
Machine dips (3 sets – 6, 8, 10)
Seated calf raises (3 sets – 6, 8, 10)
Smith machine calf raises (3 sets – 6, 8, 10)
Wednesday (legs, abs)
Squats (3 sets – 5, 4, 3)
45 degree leg press (3 sets – 5, 4, 3)
Leg extensions (3 sets – 6, 8, 10)
Leg curls (3 sets – 6, 8, 10)
Crunches (3 sets – 10, 12, 15)
Swiss ball leg raises (3 sets – 10, 12, 15)
Incline crunches (3 sets – 10, 12, 15)
Thursday (chest, back, shoulders)
Lat pull-downs (3 sets – 5, 4, 3)
Lying DB press (3 sets – 5, 4, 3)
Shoulder DB press (3 sets – 5, 4, 3)
Seated machine row (3 sets – 6, 8, 10)
Pec-deck (3 sets – 6, 8, 10)
Seated lateral raise machine (3 sets – 6, 8, 10)
Pull-ups (20 reps – as many sets as needed)
Friday (biceps, triceps, calves)
DB concentration curls (3 sets – 5, 4, 3)
Rope extension (3 sets – 5, 4, 3)
DB preacher curls (3 sets – 6, 6, 6)
DB kick-backs (3 sets – 6, 6, 6)
Overhead cable extensions (3 sets – 6, 8, 10)
Smith machine calf raises (3 sets – 10, 12, 15)
Seated calf raises (3 sets – 10, 12, 15)
< Message edited by Lynx100 -- 8/4/2005 11:58:40 PM >
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RE: Lynx's Log - 8/1/2005 5:17:23 AM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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As ive said, this 6 weeks is purely an EXPERIMENT that i have undertaken on my body. It is NOT to make muscle gains or increase my stats. It is just to see what kind of effect an increase in frequency will have on someone who has been training one bodypart once a week for a few years now.
While im not a particularly 'strong' guy, i think i have a decent amount of muscle mass. But for the sake of completeness, here are my current stats (as of 01/08/2005 - 1st August 2005):
Height: 6'0
Weight: 84kg (184.5 lbs)
bf %: ~ 15% (never measured it but estimated)
Max bench 1 rep: 92.5 kg (203.5lbs)
Max squat: 115kg (253 lbs)
Max bicep curl: 50kg (110 lbs)
Max military press: 60kg (132 lbs)
Every session will last for a maximum of 1 hour. If i dont feel i will be able to finish in that time, i will superset the exercises. If i still dont have time, i will stop and leave whatever exercises are left un-finished.
< Message edited by Lynx100 -- 8/4/2005 11:59:03 PM >
(in reply to Lynx100)
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RE: Lynx's Log - 8/1/2005 9:46:10 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
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Week 1, Monday (1/8/05)
NB: all weights in kg no lbs
Bench Press 5 x 85, 4 x 85, 3 x 87.5
Incline DB press 6 x 25, 5 x 27.5, 4 x 30
T-bar Row 5 x 40, 4 x 50, 4 x 50
Military press 5 x 55, 4 x 57.5, 3 x 57.5
Seated Machine Press 6 x 5.0, 8 x 4.0, 10 x 4.3
Seated cable row 5 x 7.0, 7 x 8.0, 10 x 6.0
Rear delt fly Ran out of time
30 kg was my previous best for incline bench so its good to see i hvaent lost any strength after a few weeks away from the gym from being busy/not motivated.
Bench press is new record for working weight - i had previously plateud before but i think that was more mentally than physically.
All in all, a good workout. Felt pooped afterwards.
< Message edited by Lynx100 -- 8/4/2005 11:59:26 PM >
(in reply to Lynx100)
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RE: Lynx's Log - 8/1/2005 9:56:45 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Week 1, Tuesday (2/8/05)
BB curl 5 x 45, 4 x 45, 3 x 45
Close grip bench press 5 x 50, 4 x 55, 3 x 60
EZ Preacher curl 6 x 35, 8 x 32.5, 9 x 32.5
Cable press downs 6 x 5.0, 8 x 5.2, 10 x 6.0
Machine dips 6 x 6.0, 8 x 6.0, 10 x 5.0
Seated calf raises 6 x 80, 8 x 90, 10 x 90
Smith machine calf raises 10 x 60, 8 x 80, 6 x 100
What the hell is wrong with my biceps?? Why wont they increase their weight?? I need to do something about this soon.. but what?? CG bench press is another exercises i havent really tried properly before. I must say it seems interesting. I dont FEEL the tri's working with that exercise as much as the other ones. Its not very easy on the wrists either...
Smith machine calf raises - never done them before but LOVE IT. If only i had discovered it earlier.
Not looking forward to tommorow - leg day. Never like leg days.
< Message edited by Lynx100 -- 8/4/2005 11:59:51 PM >
(in reply to Lynx100)
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RE: Lynx's Log - 6 weeks of hell - 8/1/2005 10:20:00 PM
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The Sheep Man
Posts: 1274
Joined: 3/27/2005
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WOO, why hasn't anybody replied to this? I hope this "shocK" works before you are drained LOL... I think you will de-plateau yourself with this and possibly build some extra mass... good luck!
(in reply to Lynx100)
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RE: Lynx's Log - 8/2/2005 3:03:49 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Week 1, Wednesday (3/8/05)
Squats 5 x100, 4 x 110, 3 x 115
45 degree leg press 5, 280, 5 x 285, 5 x 285
Leg extensions 6 x 6.0, 8 x 6.0, 10 x 6.2
Leg curls 6 x 8.0, 8 x 8.1, 8 x 8.0
Crunches 10, 15, 20
Incline crunches 10, 10, 10
Swiss ball leg raises Ran out of time
Hate leg days hate leg days hate leg day hate leg days hate leg days....
This is always the toughest day of the week for me and i try to come up with a million excuses to avoid doing it - most of them quite pathetic.
But WOOT! My previous max weight for squats is now my top working weight for squats. Granted its only 3 reps but still better than 1. Should work on improving my form.
Short but Intense session with abs today. Incline crunches - done at an angle of 45 degrees - absolute KILLERS. im not looking forward to waking up tm morning. Not going to be able to sit up and get out of bed or twist/bend my torso in any way....
< Message edited by Lynx100 -- 8/5/2005 12:00:16 AM >
(in reply to The Sheep Man)
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RE: Lynx's Log - 8/2/2005 3:08:24 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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quote:
ORIGINAL: The Sheep Man
WOO, why hasn't anybody replied to this? I hope this "shocK" works before you are drained LOL... I think you will de-plateau yourself with this and possibly build some extra mass... good luck!
Its been 3 days, and i have to repeat my chest, back and shoulder workout tommorow.... Im not in the right frame of mind for it. Im not 'mentally prepared' for it. Wonder how i am tommorow morning when i wake up an drive to the gym. I think this is the first time that ive realised that im not in the right frame of mind to train a body part the day BEFORE i train it.
Thanks Sheep... i hope i will de-plateu myself. Im 100% SURE i will be drained in another week or so because im not used to this kind of frequency training.
Ive already got plans for my next experimental training routine.. the seeds have been planted.
< Message edited by Lynx100 -- 8/5/2005 12:00:39 AM >
(in reply to The Sheep Man)
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RE: Lynx's Log - 8/3/2005 8:56:10 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Week 1, Thursday (4/8/05)
Lat pull-downs 5 x 7.0, 4 x 7.1, 3 x 7.2
Shoulder press machine 6 x 5.2, 5 x 5.2, 4 x 6.0
Seated machine row 8 x 5.0, 10 x 6.0, 9 x 7.0
Pec-deck 6 x 9.0, 8 x 9.0, 10 x 8.0
Seated lateral raise machine 7 x 3.0, 8 x 2.2, 10 x 2.2
Lying DB press 8 x 20kg, 7 x 22.5, 6 x 25
Pull-ups Ran out of time
As i predicted earlier, i woke up this morning sore from my leg/abs day yesterday. However, talk about delayed onset muscle soreness (DOMS)!! My chest which i trained on monday was sore. I woke up and my chest, back and shoulders just screamed NO! were not ready... I said 5 more mintues and woke up 30 minutes later. Rushed to the gym to fit in my workout before i head off to work. I spent 70mins at the gym. I wasnt in the right frame of mind and i felt as though i shouldnt be there caus i was overtraining. None the less, i slowly pushed on.
My partner didnt turn up this morning so i had no spot for my DB shoulder. i rely on him to help me out of the 'dead' position at the start of my set so i substituted with the seated machine press instead. Performed my lying DB press for chest last because after the Pec-dec my chest was on fire! I barely managed to push out some pissy-a$$ed weight to finish. I was already over time so didnt have a chance to do my pull-ups.
Though i felt fried during the session, during the day today i felt good and 'full'. It was a decent feeling. Im expecting some serious pain tm from my chest and shoulders. Thank god for the weekend coming up. I need those 2 days to recover.
< Message edited by Lynx100 -- 8/5/2005 12:01:03 AM >
(in reply to Lynx100)
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RE: Lynx's Log - 8/4/2005 11:56:25 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Week 1, Friday (5/8/05)
DB concentration curls 4 x 17.5, 10 x 15, 10 x 12.5
Rope extension 10 x 5.2, 8 x 5.2, 4 x 5.3
DB preacher curls 6 x 12.5, 8 x 12.5, 9 x 12.5
DB kick-backs 10 x 10kg, 8 x 10, 6 x 12.5
Overhead cable extensions 10 x 3.0, 5 x 3.1, 15 x 2.1
Smith machine calf raises 12 x 80kg, 15 x 85, 10 x 100
Seated calf raises No time
My arms werent at their full potential today. Felt quite weak. Much needed break coming up over the weekend.
(in reply to Lynx100)
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RE: Lynx's Log - 8/8/2005 12:48:48 AM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Week 2, Monday (8/8/05)
Bench Press 5 x 85 kg, 4 x 87.5, 3 x 90
Incline DB press 6 x 27.5 kg, 3 x 30, 3 x 30
T-bar Row 6 x 40 kg, 5 x 50, 3 x 52.5
Military press 4 x 55 kg, 4 x 55, 3 x 57.5
Seated Machine Press 6 x 7.2, 8 x 6.0, 8 x 6.1
Seated cable row 6 x 8.0, 8 x 7.0, 10 x 7.0
Rear delt fly Ran out of time
Not having the time to fit in that last exercise... quite annoying. Good session today. Was very weak on my military press for some reason. Was hoping to get a few reps out of 60kg - didnt happen. Apart from that, a pretty good session.
(in reply to Lynx100)
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RE: Lynx's Log - 8/9/2005 5:34:41 AM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Week 2, Tuesday (9/8/05)
BB curl 5 x 45kg, 3 x 45, 8 x 35
Close grip bench press 5 x 60kg, 3 x 62.5, 3 x 62.5
EZ Preacher curl 4 x 40, 4 x 40, 4 x 35
Cable press downs 6 x 6.0, 8 x 6.0, 10 x 6.1
Machine dips 8 x 6.0, 8 x 5.0, 10 x 5.3
Seated calf raises 6 x 100kg, 8 x 100, 10 x 100
Smith machine calf raises 6 x 100kg, 8 x 100, 10 x 100
My BB curl has officially stalled. Plateued. Not going anywhere. Hence, ive made a change. Instead of BB curl being my 'heavy' bicep exercise (i.e. 5,4,3 reps), ive changed it around so that the preacher curl is now the heavy and the BB curl is my 'light' exercise (6,8,10 reps) with it being as close to 2-0-4-1 ( 2 secs concentric, 4secs eccentric). We shall see in a few weeks how this affects my BB curl.
Apart from that, a good solid session. Went over time by 10 mins. Have to be quicker through my routine and take less rest.
< Message edited by Lynx100 -- 8/9/2005 5:38:32 AM >
(in reply to Lynx100)
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RE: Lynx's Log - 8/10/2005 11:10:25 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Week 2, Wednesday (10/8/05)
Squats 5 x100, 4 x 112.5, 3 x 117.5 kg
Leg extensions 6 x 6.2, 8 x 6.2, 10 x 6.3
Crunches 20, 25, 30
45 degree leg press 5 x 280 kg... OUCH!!
Leg curls -
Incline crunches -
Swiss ball leg raises -
Increased weight for squats againg this week. Came to do my leg press and at the start of the second set... excruciating pain in my groin area. I nearly dropped the weight caus my legs could barely hold onto it. Wouldnt have been a pretty sight or sound if i had.
Ive done my groin, good and proper. This is NOT the time to do it. not before sports season starts. Ill be out for atlesat 3 weeks.
Can still do upper body workouts, just not lower body. MAJOR blow to my so called schedule. Ill still post my upper body workouts.
Its a real pity caus my squat was on the way up. I was stoked after i hit 117.5 kg for reps. my highest ever. Wonder how much strength ill lose by the time im good enough to do legs again.
GODAMMIT!!!!!!
(in reply to Lynx100)
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RE: Lynx's Log - 8/10/2005 11:17:55 PM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Week 2, Thursday (11/8/05)
Lat pull-downs 5 x 7.1, 4 x 7.2, 3 x 7.3
Shoulder press machine 5 x 6.0, 5 x 6.1, 5 x 6.2
Lying DB press 6 x 27.5 kg, 5 x 30, 5 x 30 kg
Seated machine row 6 x 7.0, 8 x 6.2, 10 x 6.0
Seated lateral raise machine 6 x 3.0, 7 x 2.3, 7 x 2.2
Pec-deck 6 x 9.0, 8 x 8.0, 10 x 7.0
Pull-ups Ran out of time
Over all, a decent session. Some lifts improved. Some didnt. But you get that. Still running out of time. Must make MORE of an effort to fit them all in.
< Message edited by Lynx100 -- 8/10/2005 11:19:31 PM >
(in reply to Lynx100)
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RE: Lynx's Log - 8/15/2005 3:37:19 AM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Week 2, Friday (12/8/05)
DB concentration curls 5x 17.5, 4 x 17.5, 3 x 17.5
Rope extension 10 x 5.1, 10 x 5.2, 5 x 5.3
DB preacher curls 10 x 12.5, 10 x 12.5, 5 x 15
DB kick-backs 10 x 10kg, 7 x 10
Overhead cable extensions 10 x 2.2, 10 x 2.3, 10 x 3.0
Smith machine calf raises Not done due to injury
Seated calf raises Not done due to injury
(in reply to Lynx100)
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RE: Lynx's Log - 8/15/2005 3:40:26 AM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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Week 3, Monday (15/8/05)
Bench Press 5 x 87.5 kg, 3 x 87.5, 2 x 90
Incline DB press 5 x 30 kg, 4 x 30, 6 x 30
T-bar Row 5 x 50 kg, 5 x 52.5, 4 x 53.75
Military press 5 x 55 kg, 4 x 57.5, 2 x 60
Seated Machine Press 4 x 7.0, 8 x 6.0, 8 x 6.0
Seated cable row 6 x 8.0, 8 x 7.2 10 x 7.1
Fairly decent workout today. I dont feel fully recovered from last week. Maybe a mental rather than a physical thing.
(in reply to Lynx100)
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RE: Lynx's Log - 8/22/2005 4:55:48 AM
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Lynx100
Posts: 1006
Joined: 2/24/2005
Status: offline
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I seem to have aggravated my shoulder injury during training last week doing pull-ups. Seems like a strain of my chronic injury. Now not only do i have a lower body injury but also an upper body injury. Just my luck.
Ill be out of action for around 2 weeks to let this settle.
So much for this 'shock' treatment. I guess ill be shocking my body in another way for the next two weeks - by doing NOTHING.
Oh well, live to fight another day i suppose.
(in reply to Lynx100)
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RE: Lynx's Log - 8/22/2005 7:02:55 AM
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The Sheep Man
Posts: 1274
Joined: 3/27/2005
Status: offline
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hopefully these 2 intense weeks followed by 2 weeks of rest is just what you need!
(in reply to Lynx100)
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