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  #1  
Old 12-02-2008, 12:00 AM
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Well heres the last journal I will be making lol
The routines going to be
Day 1: Upper body (power)
Day 2: Lower body (power)
Day 3: rest
Day 4: Upper Body (hypertrophy)
Day 5: Lower Body Cardio
Day 6: rest/cardio
Day 7: HIT

Each week I will be gradually changing the weights, so week 1 is 55% my 5rep max and next week its 65% and so on and so forth
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Old 12-02-2008, 12:01 AM
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Today was day one, so lets see where this takes me..

Upper body power at 55%
Rack Chins: BW+35x5 BW+35x5 BW+35x5 BW+35x5 BW+35x5
Incline Bench DB Row: 35x10 35x10 35x10 35x8

Flat DB Press: 45x5 45x5 45x5 45x5 45x5
Machine Flies: 125x10 125x10 125x8 125x10

Dumbbell Shoulder Press: 35x5 35x5 35x5 35x5 35x5

Camberedbar Curls: 80x8 80x8
Cable Press Down: 70x10 80x10
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Old 12-02-2008, 04:01 AM
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Looking forward to reading! So are you on a power mesocycle?
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  #4  
Old 12-02-2008, 03:37 PM
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Quote:
Originally Posted by President Wilson View Post
Looking forward to reading! So are you on a power mesocycle?
Yupp, should be interesting, first time trying it so we will see how I progress. Always did the same thing over and over, so thought Id try something new out. Progressivly lowering the sets each week while increasing weight, up to week 6 where I will hopefully be above my 5rm for any lift
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Old 12-04-2008, 04:25 AM
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Nice off day, worked out since I have my only exam tomorrow morning. looking forward to hypertrophy upper tomorrow afternoon.
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  #6  
Old 12-05-2008, 02:47 AM
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Default Dec. 4/08

Upper Body Hypertrophy

Rack Chin
BW+45x10
BW+45x10
BW+45x10
Close Grip Row
150x8
140x8
130x10
130x10
Lat Pull Down
120x10
120x8
110x10
110x9
Machine Row
40x15
40x12
40x10
Weighted Hang
BW for 60 seconds
Flat DB Press
45x10
45x10
45x10
Incline Press DB
35x12
35x10
35x8
Pec Dec
80x15
80x15
90x15
DB Shoulder Press
35x10
35x8
30x9
DB Lateral
25x8
20x8
20x8
Cambered Curl SS/Overhead rope extension
70x8 SS/ 80x12
70x6 SS/ 100x8
50x6 SS/ 100x8
Preacher Curls SS/Cable Press Down
40x10 SS/80x12
40x10 SS/80x10
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  #7  
Old 12-06-2008, 01:26 AM
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Lower body cardio

Squats at 55%
145x10
145x10
145x10

HIT on Elliptical
5min warm up at level 7
15minutes of Hit at 8
5min cool down at 7

Standing Calf Riase
345x10
345x10
345x10

Seated Calf Raise
100x9
100x9
100x7
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  #8  
Old 12-06-2008, 01:30 AM
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The weighted hangs feel awful! Nice workouts!
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  #9  
Old 12-06-2008, 03:39 AM
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Quote:
Originally Posted by President Wilson View Post
The weighted hangs feel awful! Nice workouts!
Yea, there great, it was the frist time I had done them in awhile and really under-estimated how hard they are, specially after an entire back workout...
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  #10  
Old 12-07-2008, 06:32 PM
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Default Dec. 06/08

Just ran the track for 15 minutes at a medium paced run, I think I might be switching my full day off to today instead of wednesday to give my legs a little time to rest after leg/hitt day...

A little pissed forgot that the track is closed during exam periods and Im not a member at the schools gym so I got kicked out... would have liked another 5 min but what can yea do...
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