Frogs Training Journal

RE: Frogs Max-OT tryout (Goldenfrog)

Wed, 25 Jan 2006 09:14:04 GMT

I am taking some time off from the gym. I need to get my head together and let a few nagging pains heal. I am doing core training, heavybag work and light weight exercise at home right now. I have an easy bar so I can cover quite a few body parts.

Strangely, my arms seem to be growing better with light weight and high reps, or could it be the heavybag work? I don’t know but I’ll take it.

RE: Frogs Max-OT tryout (Goldenfrog)

Wed, 11 Jan 2006 16:29:13 GMT

Wednesday 10 rep day

10 mins elliptical

BB squats
     135x10
     190x10
Deadlifts
     135x10
     230x10
BB Shrugs
     135x10
     225x5
     320x10
BB bent-over rows
     115x10
     165x10
SLDL
     135x10
     190x10
Kneeling cable concentration curls
     20x10
     45x10
BB incline bench
     135x10
     170x10
Close-grip bench
     135x10
     190x10
DB rear delt flyes
     20x10
     30x10
Calf presses one legged
     90x10
     145x10
Smith behind the neck shoulder presses
     85x10
     130x2 no strength

45 mins treadmill

I’m going to have to change the way I work my shoulders. They don’t seem able to take the extra weight and frequency.

RE: Frogs Max-OT tryout (Goldenfrog)

Mon, 09 Jan 2006 13:38:45 GMT

Cardio

30 mins elliptical
30 mins treadmill
10 mins recumbent bike

RE: Frogs Max-OT tryout (Goldenfrog)

Sun, 08 Jan 2006 20:27:53 GMT

Sunday 15 rep day
Full body

10 mins elliptical

BB incline bench
     95x10
     140x15
BB Squats
     95x10
     140x15
BB Bent-over rows
     95x10
     140x15
BB shrugs
     135x10
     230x15
SLDL
     140x15
Deadlifts
     140x15
Kneeling concentration curls
     20x10
     35x15
Close-grip bench
     135x10
     175x15
DB rear delt flyes
     25x15
Smith behind the neck shoulder presses
     65x10
     90x15
Calf presses one legged
     95x15

45 mins recumbent bike
35 mins treadmill

RE: Frogs Max-OT tryout (Goldenfrog)

Fri, 06 Jan 2006 15:47:15 GMT

Friday 5 rep day
Full body

10 mins elliptical

BB squats
     135x10
     2x225x5
Deadlifts
     135x5
     225x3
     335x5 (previous max, felt kinda easy so I went for more)
     345x5 (new max )
BB shrugs
     135x5
     225x5
     315x5
     2x345x5
BB bent-over rows
     135x8
     2x185x6
SLDL
     135x8
     2x225x5
BB incline bench
     135x8
     2x185x5
DB rear delt flyes
     20x10
     2x35x5
Close-grip bench
     135x10
     225x5
     235x5
Keeling concentration curls
     20x10
     2x50x5
Smith behind the neck shpulder presses
     85x8
     2x145x5
Calf press one legged
     90x10
     2x180x5

50 mins treadmill

RE: Frogs Max-OT tryout (Goldenfrog)

Wed, 04 Jan 2006 17:06:38 GMT

Wednesday 10 rep day
Full body

10 mins elliptical

BB squats
     95x10
     185x10
BB incline bench
     95x10
     165x10
BB shrugs
     135x10
     315x10
BB bent-over rows
     95x10
     160x10
Deadlifts
     135x10
     225x10
Close-grip bench
     135x10
     185x10
SLDL
     135x10
     185x10
Cable concentration curls
     20x10
     40x10
Calf press one legged
     95x10
     140x10
Smith behind the neck presses
     55x10
     125x10
DB rear delt flyes
     25x10

45 mins treadmill

RE: Frogs Max-OT tryout (Goldenfrog)

Mon, 02 Jan 2006 16:40:42 GMT

Monday
Cardio

45 mins recumbent bike
35 mins treadmill

RE: Frogs Max-OT tryout (Goldenfrog)

Sun, 01 Jan 2006 14:39:20 GMT

Sunday
Full Body

10 mins elliptical

BB squats
     95x10
     135x15
Bent-over BB rows
     95x10
     135x15
BB shrugs
     135x10
     225x15
SLDL
     135x15
Incline BB bench
     95x10
     135x15
Calf presses one legged
     90x15
Kneeling cable concentration curls
     20x10
     30x15
Close-grip bench
     135x10
     170x15
Smith behind the neck shoulder presses
     55x10
     85x15
Deadlifts
     135x15

30 mins recumbent bike

DB bent-over rear delt flyes
     20x15

Kinda sucked today due to me being sick, but I did what I could.

RE: Frogs Max-OT tryout (Goldenfrog)

Sun, 01 Jan 2006 14:28:59 GMT

Today I start my decent to 10%bf. I weighed myself this morning and took a waist measurement. I came in at 239.5lbs and 43in waist. Unfortunately in have this cold/flu thing that is going around and I don’t seem able to kick it.

I’m starting the first few weeks with full body workouts 3 days a week, 45-60 mins cardio 4 days a week, core-training and heavy bag work 3-7 days a week depending on how I feel.

My plan is to have a 1x 15rep day, a 1x 10 rep day and a 2x 5 rep day each week, not including warmup. Each set will end with failure in its rep range. I’m hoping this will allow me to keep as much muscle and strength as possible while cutting. I will do this for 3 weeks then switch exercises, but keep the same rep/set scheme. I plan on keeping this routine for 12 weeks or until I determine it sucks ass.

RE: Frogs Max-OT tryout (Goldenfrog)

Mon, 26 Dec 2005 18:32:50 GMT

I decided to go ahead and take a week off. This way I can start right in on Jan. 1st with my cut to 10%bf. I will just be doing core training with a stability ball and heavy bag work this week. I’ll spend this week trying to come up with a cutting plan. This is my first real cutting phase since I started lifting in March so it might take me a while to set up a good plan.

RE: Frogs Max-OT tryout (Goldenfrog)

Fri, 23 Dec 2005 15:09:13 GMT

Friday
Shoulders/Bi’s

30 mins elliptical

Cable Internal Rotation
    5x20
    10x20
Cable External Rotation
    5x15
    10x15
Cable kneeling concentration curls/cable laterals/cable rear delt raises    Tri-set one arm
    20x12/20x12/20x12
    25x12/25x12/25x12
    30x12/30x12/30x12
Wide-grip upright rows
    3x95x10
Close grip bench
    135x15
    165x15
Cable low pulley rear delt pull
    2x100x10
    100x12

30 mins treadmill

Good workout even though I’m sick. I skipped clean and presses, I didn’t do any front delt work. I added some bicep work to see how my left elbow felt. It was fine until I did my first set of upright rows. I’ll have to skip upright rows until it heals.

RE: Frogs Max-OT tryout (Goldenfrog)

Wed, 21 Dec 2005 15:17:42 GMT

Wednesday
Quads/Hams

10 mins treadmill

One legged leg extensions
     35x12
     50x12
     65x12
     80x10
Hack squats
     3x150x10
     150x10-dropset 100x6-dropset 50x6
Leg press
     270x10
     360x10
     450x10
     540x10
Squats
     135x10
     145x10
     155x10
Seated leg curls one legged
     60x12
     75x12
     90x12
Standing leg curls
    2x30x8     giant set
Stiff legged deads
     135x10
     185x10
     225x6

30 mins treadmill

I always go ass the ground/full extension/full range on all leg movements. None of that half ass crap in my house. The shape of my legs has really changed since I added hack squats. Feet high and wide on the platform and full range hammers the muscle down around the knee.

RE: Frogs Max-OT tryout (ironraider52)

Tue, 20 Dec 2005 07:02:44 GMT

I thought my workout was tiring but I guess not urs has like 44530293984 sets..

RE: Frogs Max-OT tryout (wah17)

Tue, 20 Dec 2005 04:56:35 GMT

cool workout man! keep it up.
i am working my way to gain weight and increase my muscles! but ur workout is awesome.

RE: Frogs Max-OT tryout (Goldenfrog)

Mon, 19 Dec 2005 17:30:38 GMT

Monday
Chest/Tris

30 mins elliptical

Incline BB press
     115x15
     135x12
     145x10
     155x10
     165x8
DB flat bench
     60x11
     50x12
     50x12
Incline DB flyes
     3x25x12
Tricep push downs with back braced
     50x15
     60x15
     70x12
Kneeling tricep extensions
     3x100x12
Cable crossovers
     30x20
     40x20
Cable overhead one arm tri extensions from low pulley
     20x12
     25x12
     30x12
     35x8

30 mins treadmill

I have to do light weights with db presses in order to keep good form. Next cycle I will be doing all DB work for chest, maybe that will help me bring up my stabilizer muscles. I really need a training partner to watch and make sure my form is good or correct it for me when it fails.