the "routine" journal - Frietbakker

[Frietbakker]

Okay guys here is my journal regarding the Much talked about routine! If you missed the thread here it is: The much debated routine (http://www.abcbodybuilding.com/cgi-bin/ultimatebb.cgi?ubb=get_topic&f=1&t=007063)

So here the routine (added the DB Presses):
Day1:

Dips 1x8-12
Incline Cable Flye 1x8-12
Flat DB presses 1x8-12
Chin ups 1x8-12
Bent Over DB Rows 1x8-12
Standing Military press 1x8-12
Bent over lateral raises 1x8-12
Dead lifts 1x8-12

Day2:

Squats 1x15
SLDL's 1x15
Calf raises 1x15
Supinated DB curls 1x8-12
Lying triceps extension 1x8-12
Triceps PushDown 1x8-12
Leg Raises Till i give out....
Lever Twists 1x12-15

Last friday (11 feb) was my first lowerbody day. Altough it didn't "felt" like a good w/o my triceps were sore for 2 days, and so were my calves and hams. graemlins/thumb.gif (Okay i know soreness isn't good but i didn;t expected it)

BTW my calver were hurting till today, sunday i was barely able to walk! So something went definitly wrong.... Better watch out next friday.

I was a bit dissapointed in the hanging leg raises, only made it four times, after that i did some reverse hanging crunches, but still.....

Today was my upperbody routine. I dont think the incline cable crossovers hit the spot intended, it felt more like shoulder to me. Next w/o i'll try the standing cable flies... My chest is caved in so i definitly need inner pecs!!
And im still having some trouble with the form on my bent over laterals.

Well thats it for starters! Feel free to place your comments here! And i'll keep you posted!

[Dave.]

Have you thought about grouping some exercises together in supersets? The tricep extensions and pushdowns together I think would really hit you hard ( I would also add dips to the end of the superset, but thats jsut me)

I do the same mehtod of training as you pretty much, single set to failure. My lower body reps are in the same ballpark as yours, but i like to keep upper body a litte lower, in the 6-10 range.

As long as your increasing the weight it should be great for you! If you look in my jounral, you can see how the weght goes up every week.

Keep it upo man!

[Frietbakker]

Well my upper outer pecs are sore, so im definitly going to replace the incline cable flies with the standing cable crossover...

And TrackManDave, i think it worth to try some suppersets yeah....

What about these:

Lying Tri Ext.
Tri Pushdown
Yep the one you suggested, i like that one!!

Pull-ups
Bent Over DB Row
I think that ought to HIT hard!

I'd like maybe something fro the chest, but since it's three excercises. Im not sure what to do, but i think probably the Crossovers and the DB Presses. Ohw and i'm not gonna change the order of the excercises (yet), becuase i just started the routine. If i change it now there's no telling if im making progress or not....

[Frietbakker]

I thought i would post the reps and weight of each excercise here...

Here's for the first week:

Dips --- bodyweight --- 8 reps
Cable Flies -- 10kg --- 8 reps
DB Presses --- 15kg --- 8 reps

Chins --- bodyweight -- 7 reps (bit dissapointed here, hope to make the 8 reps next time to meet my minimum rep range)
Bent Over DB Rows - 20kg -- 9 reps

Std. Mil. Press - 10kg --- 8
Bent Over Laterals -- 5kg. - 6 reps (have to work on form!)
Deadlifts --- 25kg --- 8 reps


Day 2:
Squat --- 30kg --- 12 reps
SLDL ---- 20kg --- 12 reps (but i needed to get my form back so i held out on the weight a little)
Calf Raises - 40kg - 15 reps

DB Curls --- 12kg --- 10 reps
Lying Tri Ext. - 10 kg - 10 reps
Tri Pushdown -- 20 kg -- 8

Leg Raises --- bodyweight --- 8 reps
Lever Twists -- 50 kg --- 12 reps

All in all im glad i made the most excercises at the bottom of my rep range so i wont have to spend another work out to figure the right weigths out....