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  #1  
Old 10-27-2008, 02:15 AM
spider-man spider-man is offline
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Default my newish training thing...

hmm... I usually don't keep a journal, which is a problem of mine... So, im gonna start one up!

I do HIT, and am a fan of full body, or A B routines. LIke half body now, half later...

So this last week, i decided to break up my routine from full body done three times a week, to upper/lower routines, training each twice a week...

day 1: Torso, shoulders, calves
Day 2: Thighs, Hips, arms

today is sunday, so i will train tomorrow. WIll workout mon, tues, thurs, sat

OCT 27
Chest & Back

Stiff arm pulldown x close grip pulldown
Cable flys x wide grip dips
Stiff arm pulldown x cable rows
Incline flys x Smith incline press

Shoulder & abs

Reverse fly x barbell row
Trunk curl x sit ups
Shrug x cable upright row
truck curl x leg raises
Laterals x Standing behing neck press
Laterals

Calves

Standing calf machine x seated calf raise
REverse calf raise
Standing calf machine x seated calf raise

this is actually pretty fast routine... LIke 25 min...
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Last edited by spider-man; 10-27-2008 at 02:17 AM.
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Old 10-27-2008, 04:37 AM
niggles niggles is offline
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add weights bro. best way for us, and you, to see your progress here.
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Old 10-27-2008, 05:26 AM
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Brutal supersets!!!!!!!! I think the most taxing workouts are chest back supersets.

I like the straight arm pulldowns and close grip pulldowns!
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Old 10-27-2008, 08:29 AM
spider-man spider-man is offline
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Quote:
Originally Posted by niggles View Post
add weights bro. best way for us, and you, to see your progress here.
Idk yet, my gym just got brand new equipment like a day ago, so i have to experiment to see what the weights are gonna be.

right now, i can do dips after flys (i did cable flys with 55 lbs last time, but again my gym got ALL new and dif. equipment, so i will have to find out) with a 60lb db for about 9 slow reps. I weigh about 205-210 right now.

Im trying to build up some old muscle i lost this about two months ago. Was gone for a while and got sick while out, but idk i feel like i lost some muscle, and i def. lost some strength, not much in my squats, but upper body def lost some power...

Im 5'8" around 207
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Old 10-27-2008, 08:32 AM
spider-man spider-man is offline
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Quote:
Originally Posted by President Wilson View Post
Brutal supersets!!!!!!!! I think the most taxing workouts are chest back supersets.

I like the straight arm pulldowns and close grip pulldowns!
Word!!! There's an overwhelming feeling of massiveness and well being when you do a chest/back routine! i love it
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Old 10-27-2008, 10:19 AM
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Quote:
Originally Posted by spider-man View Post
Word!!! There's an overwhelming feeling of massiveness and well being when you do a chest/back routine! i love it
thats my monday evenings
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Old 10-27-2008, 03:27 PM
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Quote:
Originally Posted by spider-man View Post
Idk yet, my gym just got brand new equipment like a day ago
Christmas came early! I love adding to my gym.

Looking foward to reading the log.
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Old 10-27-2008, 09:31 PM
spider-man spider-man is offline
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Quote:
Originally Posted by Commander View Post
Christmas came early! I love adding to my gym.

Looking foward to reading the log.
For real, bro!!!! some of the old equipment was getting sticky and the articulations were sticking together...

Like on a certain pulldown, it was harder then heck to push it down, but you could almost let go on the negative...

But they replaced even all the free weights, too, so i wonder if they just got a different vendor or something...

There's still no squat rack or universal machine yet so im gonna have to get creative, i think.
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Old 10-28-2008, 06:17 AM
spider-man spider-man is offline
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ok so todays workout was.... Frustrating to say the least. I did the chest/back routine, and i decided i didn't like split routines again. I just felt... Odd. Like, ok so tomorrow i would be hitting it again. Idk, BUT!!! i did learn some stuff in there today that im gonna give a try..

Going back to full body, three days a week(although i may jack this down to only two days a week), but im gonna do this routine, at least till i get a some more equipment at the gym... Im gonna do something i didn't normally do with my full body routines... TWO SETS!!!!

Hip and Thigh

* Leg extension x leg press
* Leg curl x Stiff leg dead lift
* Leg extension x Leg press
* Leg curl x Stiff leg dead lift

Chest and Back

* Cambered bar pullover(no pulley stations yet) x Hammer uni arm lat pulldown
* Pec dec(which is new in the gym) x Dip
* 1 arm db pullover x Hammer uni arm lat pulldown (surprisingly sore after this)
* Pec Dec x dip

Shoulders and arms
* Lateral raise x Shoulder press
* Reverse fly x barbell row
* Lateral raise x shoulder press

* barbell curl
* French press

SO thats thirteen sets. I will probably do this twice a week, and on a day in between do a some cardio, and a set or two for abs, and calves. Maybe a wrist curl/reverse wrist curl superset too...

well, ill try this out wednesday, so i have time to recover from tonights workout, and i might just decide to do calves/abs/forearms with it as well... and just cardio on the day in between workouts.

Yup, definetely just gonna do this twice a week. That should be enough. More than enough.
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Last edited by spider-man; 10-28-2008 at 08:23 AM.
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Old 10-28-2008, 08:20 AM
spider-man spider-man is offline
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New Diet

Got tired of losing weight, so im gonna do the above routine and the following diet for at least six weeks, and see what happens.

One thing to note, im a bicycle Patrol Officer, so i added a about 200 extra calories to my diet above my typical baseline bulk diet...

Supps: ZMA, Protein powder, creatine, Multi vitamins, and amino acid tablets.

Meal 1: Shake
Protein: 45 Carbs: 91 Fats: 21 Calories: 733

Meal 2: 3 Egg salad sandwhichs
Protein: 48 Carbs: 72 Fats: 28.5 Calories: 736

Meal 3: Shake
Protein: 45 Carbs: 91 Fats: 21 Calories: 733

Meal 4: Two tuna, 1 PB&J sandwhich
Protein: 55 Carbs: 80 Fats: 21 Calories: 729

Meal 5: Shake
Protein: 45 Carbs: 91 Fats: 21 Calories: 733

Meal 6: 3 Egg salad sandwhichs
Protein: 48 Carbs: 72 Fats: 28.5 Calories: 736

Meal 7: Night shake
Protein: 51 Carbs: 39 Fats: 17 Calories: 513

Meal 8: Mid night shake
Protein: 51 Carbs: 39 Fats: 17 Calories: 513

Daily total calories: about 5400

Anyways, this is it. Drink about two gallons of water a day. I am a big believer in eating BIG, obviously. So the key with my diet is, WATER AND CALORIES!!!!

If anyone would like to comment, your more than welcome.
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