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Old 06-16-2007, 03:40 PM
Bahir Bahir is offline
Bahir is on a diet of scrambled eggs and CC
Light-Heavyweight
 
Join Date: Mar 2005
Location: Adelaide, Australia
Posts: 1,007
Default Bahir\'s DUP journal

I thought I might as well make a journal for my new split. I might not write down every workout, but hopefully, this will help me to keep track of my workouts.

My split is as follows:

Day 1: Upper body power - compound exercises, 3-5 sets each, around 5 reps each
Day 2: Lower body power - compound exercises, 3-5 sets each, around 5 reps each
Day 3: Rest day (might do cardio on rest days, or play basketball)
Day 4: Upper body hypertrophy - chest; triceps; biceps, 3-4 sets per exercise, 8-12 reps per set
Day 5: Lower body hypertrophy - legs; lower back (DL's); calves; abs, 3-4 sets per exercise, 8-12 reps per set
Day 6: Back/shoulders/traps, 3-4 sets per exercise, 8-12 reps per set
Day 7: Rest day


I might alter the program somewhat later depending on what I experience. I just realized that I might face some problems with doing back and shoulders on hypertrophy day, and then upper body power two days afterwards. If so, I'll probably reconfigure some things.

This is about how the workouts will look (the power days will probably always stay the same in terms of exercises, but I'll vary some of the exercises on hypertrophy days from workout to workout.

Upper power (3-5 sets per exercise, around 5 reps per set)
-Bench press
-Barbell rows
-Military press
-Dynamic barbell shrugs

Lower power (3-5 sets per exercise, around 5 reps per set)
-Squats
-Smith mashine leg press/floor press (my gym has no regular leg press)
-Keystone stiff legged deadlifts
-Calves
-Abs

Rest day

Hypertrophy chest/triceps/biceps
-Incline bench press
-Flat dumbbell bench press
-Incline dumbbell bench press
-(triceps) Cable bar press supersetted with Alternating dumbbell curls
-Barbell curls supersetted with Rope pressdowns (triceps)
-Skullcrushers supersetted with Reverse barbell curls

Hypertrophy lower
-Deadlifts
-Squats
-Leg curls
-Leg extensions
-Calves
-Abs

Hypertrophy back/shoulders/traps
-Pulldows
-Barbell rows (? good doing this twice a split?)
-Dumbbell rows
-Dumbbell shoulder press supersetted with T-bar rows
-L-laterals supersetted with Dumbbell Shrugs
-Bent over laterals supersetted with pullovers

Rest day, then start over




First workout (15 June) - Upper body power

Bench press
100 kg's, 5 reps
100 kg's, 4 reps
97.5 kg's, 5 reps
97.5 kg's 4 reps (a bit unsure about this one, might have been less weight (95 kg's) or fewer reps)

Barbell rows
100 kg's, 8 reps
105 kg's, 6 reps
105 kg's, 5 reps
105 kg's, 5 reps

Standing military press (Haven't really done this exercise before, not so strong on it)
40 kg's, 10 reps
42.5 kg's, 8 reps
42.5 kg's, 7 reps
42.5 kg's, 5 reps

Dynamic barbell shrugs
130 kg's, around 10 reps, 4 sets

30 minutes of cardio


Second workout (16 June) - Lower body power
Squats (obviously not too strong on these, but that's what this day is for)
102.5 kg's, 6 reps
102.5 kg's, 5 reps
100 kg's, 6 reps
100 kg's, 3 reps

Keystone stiff legged deadlifts - haven't done this exercise at all before, didn't feel it much at all, except when I went pretty deep - then I felt it just above the backside of my knee. Does anyone have a good alternative compound exercise for stiff legged DL's? I don't think I can do glute ham raises in my gym...
60 kg's, 12 reps
80 kg's, 10 reps - didn't feel it with this weight, so I lowered
60 kg's, 10 reps
60 kg's, 10 reps

Calf raises in hack squat mashine
150 kg's, 8-10 reps, 3 sets

30 minutes of cardio

Leg raises and crunches, both on a decline bench.
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