I decided to take it easy this week and just use moderately heavy weights for all the exercises, so that I didn't die from the volume. Below is a log for each day of the routine with some notes:
Day 1 - Upper Body Power 9/30/2013
- Barbell Rows - 3x5@185lbs
- Weighted Pull-ups 2x10@0lbs
- Rack Chins 2x10@0lbs
- Flat Barbell Press - 3x5@225lbs
- Weighted Dips - 2x10x25lbs
- DB Shoulder Press 3x10@30lbs
- Curls 3x10@95lbs
- Skull Crushers 3x10@95lbs
Notes:
On weighted pull-ups/chins, I opted to do without added weight as rack chins are new to me, and with my setup, they can be somewhat challenging to do properly. I decided to take as wide a grip (basically pin to pin on the rack) as possible for them, and do 4 second negatives, and holy crap that wears you out.
I pussed out on shoulder press and again focused more on the slow negatives - didn't really feel it, so will jump up to a more reasonable weight.
Likely going to alternate between Barbell and Dumbbell Bench every few weeks.
Also, I'm probably going to replace Skull Crushers with JM Press or CG Bench, as I feel they're far more effective.
Day 2 - Lower Body Power 10/1/2013
- Squats 3x5@225lbs
- Hack Squats 2x10@135lbs
- Leg Extensions 2x10x70lbs
- SLDL 3x8x135lbs
- Leg curls 2x10x70lbs
- Standing Calf Raise 3x10x135lbs
- Seated Calf Raise 2x10x90lbs
Notes:
I didn't feel much from the hack squats, so will definitely go significantly heavier in week 2, but today was about learning the motion, which is incredibly awkward. Leg curls/extensions - I slow negatives were the name of the game here, and holy balls do they work. I'm writing this on 10/3/2013 and I have the worst leg doms I've ever had.
Calf Raises - awkward as heck, didn't really feel much from the standing ones, going to focus on peak contraction and slow negative as I get better at the movement.
Day 3 - Rest 10/2/2013
Just did some light cardio to sort out the leg doms... it didn't work.
Day 4 - Back / Shoulders Hypertrophy 10/3/2013
- Barbell Rows (fast) 6x3@155lbs
- Rack Chins 3x12@body weight (202 this morning)
- DB Rows 3x12@70lbs
- Snatch Grip BB Shrugs 2x15@225lbs
- Dumbbell Press 3x12@30lbs
- Snatch Grip High Pulls 2x15@95lbs
- Lateral Raises 1x15@20lbs** 2x20@15lbs (lol)
Notes:
** = Fail
Fasted Training today.
I did slow negatives for everything except SG Highpulls and Barbell Rows, hence the lower weights. Increasing weight on everything except Lateral Raises for next session. Lateral Raises were impossible after SG Highpulls for some reason, so after the first set, I decreased.
I forgot to do the CG Pull up negatives per the spreadsheet - Gym is in the basement, chinup bar is on the door outside my home office. I think I'm going to look for another exercise to sub that doesn't require me to come up stairs - perhaps corner rows or something similar.
Day 5 - Lower Body Hypertrophy 10/4/2013
- Squats (Fast) 6x3@185lbs
- Hack Squats 3x12@135lbs
- Bulgarian Split Squats 2x15@40lbs
- Leg Extensions 3x20@70lbs
- Leg Curls 2x15@70lbs
Notes:
I'll be honest - I pussed out big time on everything today, and skipped about half the workout. My DOMS was so bad that 185 felt like double the weight during squats. Also, I was on limited time since I had to go to the American Royal BBQ, and had fasted so I can get maximum rib gainz.
Bulgarian Split Squat, for those who don't do it normally, sucks. It'll make a man out of you normally, but man, after squats and hack squats, I felt like I was going to throw up during these.
Day 6 - Chest/Arms hypertrophy
- Flat DB Bench - 6x3@90lbs each arm
- Incline DB Bench 3x12@50lbs each arm
- Dips 3x15x0lbs
- Flyes - 3x20@25lbs
- BB Curls 3x12@85lbs
- DB Curls 2x15@30lbs
- Preacher Curls 2x20@45lbs
Notes:
I skipped out on Tricep Extensions (Skull Crushers) and DB Kickback because as soon as I unracked the bar I felt a terrible soreness in my left pec - I noticed it last night after doing Hack Squats, so I have a feeling i strained it during that.
Everything except for flat DB Bench and BB Curls were done with a slow negative.
Overall thoughts regarding the program:
I really like it, but goddamn am I weak in some areas. I have no work capacity so by the end of every. damn. workout. I felt like I was going to vomit or die, or both. But 20 minutes after the workout I felt great. For instances where I fail, in the future, I'm going to add an extra set to whatever exercise that was, to make sure I'm at least hitting my target reps.
