Bahir's DUP journal

[Bahir]

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.

[Bahir]

Third workout - hypertrophy chest/triceps/biceps
Note:
Legs still sore as hell from two days ago...

Note:
The dumbbells at my gym are a bit wierd... I think they are supposed to weigh the regular numbers (20, 22.5, 25 etc), but when me and my buddy tested it on the scale it was about 2 kg's heavier... so when I say 30 kg's, it's actually about 32 kg's...

Note: when there is a question mark afterwards, it means I'm not quite sure (can't remember exactly)

Incline dumbbell bench press
30 kg's, 12 reps initially, 3 more with rest-pause
30 kg's, 8 reps initially, 4 more with rest-pause
25 kg's, 10 reps initially, 2 more with rest-pause

Flat DB bench press
Comment - obviously weaker because of doing inclines first, would have used 35's or 40's otherwise...
30 kg's, 10 reps(?), 2 more with r-p
30 kg's, 8 reps(?), 2 more with r-p
25 kg's, 12 reps(?), 3 more with r-p

Incline bench press
Comment: pecs were pumped and fried...
60 kg's, 12 reps, 3 r-p
60 kg's, 10 reps(?), 2 r-p
60 kg's, 10 reps(?), 2 r-p


Triceps & biceps

Rope pressdowns
Note: before I have almost always done triceps in a separate workout (not directly after chest), so I was a bit weaker (about 10 kg's weaker)
40 kg's, 10 reps, 4 r-p
40 kg's, dropset 8 reps, 30 kg's - 3 reps, 20 kg's - 6 reps
35 kg's, 12 reps(?), 3 r-p

In between those sets I did:
Alternating DB curls
22.5 kg's, 6 reps per arm
20 kg's, 8 reps per arm
17.5 kg's, 10 reps per arm

Seated french presses
Note: went pretty light
25 kg's, 15 reps
25 kg's, 12 reps
25 kg's, 12 reps

In between I did:
Barbell curls
Note: gotta get a lot stronger on this one...
40 kg's, 8 reps
35 kg's, 8 reps
30 kg's, 10 reps

Straight bar cable pressdowns
45 kg's, 10 reps
40 kg's, think I did a dropset...
35 kg's, 10 or so reps...

Reverse grip barbell curls
30 kg's, 3 sets, 6-10 reps

[icehawk]

[ QUOTE ]
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...

[/ QUOTE ]

Sumo deadlifts or Good mornings would work. Also, weighted hypers if you have 100lb plates at your gym. You could also get a buddy to hold your ankles down (just put a pat under your knees) and do GHRs.

[Bahir]

Fourth workout - lower body hypertrophy+abs

Deadlifts
130 kg's, 11 reps
130 kg's, 10 reps
130 kg's, 5 reps (For some reason, I just failed at this rep)

Squats
Narrow stance, 80 kg's, 15 reps, 5 reps r-p
Wide stance, 80 kg's, 12 reps, 3 reps r-p
Wide stance, 80 kg's, 8 reps, 2 reps r-p

Leg curls
60 kg's, 4-5 reps (was 3-4 reps weaker than normal on this one)
45 kg's, 8 reps, 2 r-p
30 kg's, 12 reps, 3 r-p

Leg extensions
90 kg's, 5 reps (weak)
75 kg's, 7 reps
60 kg's, 8 reps

Calves on hack squat mashine
150 kg's,3 sets, about 10 reps each, all done slowly

Cardio 15 minutes

Abs
leg-pelvis raises, 2 sets
crunches, 2 sets

[Bahir]

Fifth workout - hypertrophy back/shoulders/traps
Just listing the weights for lazy and practicality reasons

Pulldowns
70 kg
60
50

Seated rows
90 kg
75
60

One arm DB rows
32.5 kg x11, x10, x10?

DB shoulder press
25 kg x12, x8, x6

T-bar rows
red, blue, green

L-laterals
17.5 kg x12, x8
12.5

DB shrugs
40
35
27.5

Haney rows
50

[Bahir]

Gym was closed for 4 days straight... and will be closed every saturday, so this week will be a little wierd (one less rest day)

Sixth workout - upper body power

Bench press
Note: some guy I don't know spotted me on the first two sets, and I don't know how much he helped me on the last reps...
102.5 kg's, 5 reps
102.5 kg's, 5 reps
100 kg's, 4 reps
92.5 kg's, 5-6 reps, I think

Barbell rows
Note: Still unsure of my strength on this
105 kg's, 8 reps
107.5 kg's, 7 reps
110 kg's, 6-7 reps
112.5 kg's, 5-6 reps, 2 sets

Standing military press
50 kg's, 6 reps, 3 sets
47.5 kg's, 5 reps

Barbell shrugs
130 kg's, 12 reps
140 kg's, 10 reps, 3 sets


30 minutes of cardio

[Bahir]

Seventh workout - lower body power

Squats
105 kg's, 6 reps
105 kg's, 4 reps
102.5 kg's, 4 reps
100 kg's, 4 reps

Keystone stiff legged deadlifts
60 kg's, around 10 reps
70 kg's, 3 sets, around 10 reps each

Smith mashine leg press
160 kg's, 4 sets, <10 reps, 6 at the last

Hack squat mashine calf raises
180 kg's, around 8 reps

30 minutes of cardio

Abs, around 6 sets

No rest day tomorrow, because gym will be closed on saturdays from now on, so I'll have to get my program to fit that.

[Boka]

Good workout Bahir. I've just been reading quickly through your journal and whats going on with your gym being closed so often?

[Bahir]

Well, in Sweden, we celebrate midsummer (day and eve). For some reason, the gym chose to close those two days, plus the two days around.

Last summer, and the summers before that, the gym hasn't even been open, for periods of 1-2 months. This summer though, they are working together with another gym (both are state-owned), so that on mondays and tuesdays, my gym is open during the first part of the day, and the other one opens at around noon. Wednesdays and thursdays, it's the reverse. Fridays, my gym is open from 1 pm to 6 pm. Saturdays closed, and sundays from 10 am to 4 pm. So there you have it.

[Bahir]

Eight workout - hypertrophy chest/biceps/triceps

Incline bench press
80 kg's, 8 reps, 2 r-p
70 kg's, 8 reps, 3 r-p
60 kg's, 10 reps, 2 r-p

Incline dumbbell press
35 kg's, 4 reps
30 kg's, 8 reps, 1 r-p
25 kg's, 10 reps, 2 r-p

Flat DB press
30 kg's, 8 reps
25 kgs, 8 reps
20 kgs, 10 reps

Alternate dumbbell curls
22.5 kgs, 6 reps per arm
17.5 kgs, 10 reps per arm
17.5 kgs, 6-8 reps per arm

Barbell curls
40 kgs, 7 reps
35 kgs, 8 reps
30 kgs, 10 reps

Seated french presses
30 kgs, 12 reps, 3 r-p
30 kgs, 10 reps, 2 r-p
25 kgs, 10 reps

Cable bar press
45 kgs, 7 reps - narrow grip
40 kgs, 8 reps - wide grip
35 kgs, 10 reps - normal grip

Reverse grip EZ curls
30 kgs, 3 sets, around 10 reps each

Supersetted with skull crushers
30 kgs, 3 sets, 5-8 reps each

No cardio - playing basketball