Royce da 59s training journal

[BiggerGuns=LongerDrives]

Originally Posted by RoyceDa59

Alrite cool, I'll post my routine up tomorrow as I've gotta rush out in a sec.

No problem brother, I'll check back in

[RoyceDa59]

Originally Posted by BiggerGuns=LongerDrives

No problem brother, I'll check back in

Okay here's a sample of what I'm doing at the moment

I pyramid up in weight for every compound exercise
Monday- Legs/light back

Squats 2-5 reps, sets in excess of 5
Leg Press, 3 sets, 5-10 reps
SLDL, 3 sets, reps very whether I feel going heavy or lighter
GHRs, 3 sets as many reps as I can manage (new to exercise)
Hip work

Rows, 2 sets 8-30 reps (depends how I feel)
Lat pull downs 1-2 sets, 8+ reps
No need for direct bicep work as they get enough from the back exercises on this day

Tuesday- Push

DB Bench- 5 sets, 3-8 reps
Incline Press- 3 sets, 3-8 reps
Seated Military press- 2-3 sets, 3-6 reps
DB Lateral Raises, 2 sets 6+ reps
RGBP, 3 sets, 3-6 reps
Weight Dips, 3 sets, 5-10 reps

Thursday- Pull, no leg workout because I cant handle two leg workouts in a week yet

Deadlift- lots of sets, 1-3 reps (excluding very light warm up)
BB Rows- 5 sets, 3-9 reps
Weighted Pull ups- 3 sets, 5+ reps
EZ curls 2 sets, 6+ reps
Hammer Curls, 1 set, 9 reps

Friday- Push

BB bench- working on getting the form, 5 sets, 5+ reps
Front Raises, 2 sets, high reps
cable laterals, 1 set, high rep
Triceps Push downs, 1 sets, 11+ reps

This is the gyst of what I do, I dont really stick to specific numbers as such, if I feel like doing more/less sets I will. same with reps, I don't sell my self short I keep going until I cant move the weight anymore.


Another point on my sleeping, I've been suffering with some thyroid problems recently and my doctor suggests the lack of sleep could be linked. Blood test revealed my thyroid has returned to normal but I'm seeing a consultant next week to explore the problem further.

[BiggerGuns=LongerDrives]

Hmm, I'd scale back in a few area's but overall, for myself, it doesnt look like too much...
I'd venture to guess from what you speak of and how you train, it's either your sleep or your diet.

So fix the sleep and go from there...If you still have issues, well diet would be the next suspect

[RoyceDa59]

Yeah fixing the sleep is the main goal, I'm seeing the doc again this week about it. I think it must be the sleep because my diet is usually very good.

[BiggerGuns=LongerDrives]

Originally Posted by RoyceDa59

Yeah fixing the sleep is the main goal, I'm seeing the doc again this week about it. I think it must be the sleep because my diet is usually very good.

Good meaning that you are getting sufficient amount of cals?

Sleep is my problem, I know it. I get 6 hours of sleep and I know the average person needs a minumum of 7 and most BB'rs say the bare minumum is 9 hours...And it makes sense too as obviously we are not average in what we do to our bodies, so common sense tells me we need MORE time to recover.

I'm in bed by 10:30 tonight

[RoyceDa59]

Todays leg/light back workout

I had some unexpected business to take care of this morning/afternoon so it meant I missed a couple meals. As a result I was under-fueled so I suffered.

Squats

60kg x 5
100kg x 5
120kg x 5
130kg x 5
140kg x 3
150kg x 3
155kg x 1

Leg press

120kg x 9
160kg x 9
200kg x 9
240kg x 9
280kg x 9

SLDLs

60kg x 5
100kg x 5
120kg x 3
130kg x 3

GHRs (bench for assistence)

bw x 9

Hips x 20 x 2 (sets)

T-bars

55kg x 9
75kg x 9
95kg x 8

Pull downs

90kg x 9

[RoyceDa59]

Originally Posted by BiggerGuns=LongerDrives

Good meaning that you are getting sufficient amount of cals?

Sleep is my problem, I know it. I get 6 hours of sleep and I know the average person needs a minumum of 7 and most BB'rs say the bare minumum is 9 hours...And it makes sense too as obviously we are not average in what we do to our bodies, so common sense tells me we need MORE time to recover.

I'm in bed by 10:30 tonight

As far as I know yeah, I'm currently cycling my carbs, I get over 3000 kcals on a low carb day, about 3500 on a refeed/high carb. Obviously somewhat less on a zero carb day.

Sleep can be a b!tch, the only thing I'm baffled about is that in the last 3 months I've been insomniac I've probably seen some of my best strength gains.

[RoyceDa59]

Push

DB bench
warm ups then:
35kg x 7
40kg x 6
45kg x 3 (finally broke into the 100lb bracket)

Incline press- incline stations were taken so I used the plated loaded incline machine instead

80kg x 7
90kg x 7
95kg x 5
100kg x 3

Hammer strength press delt machine

50kg x 8
70kg x 8
80kg x 8
90kg x 6

DB Lateral Raises

15kg x 11 x 2

I couldn't get on a smith machine so I dropped RGBP for today

Dips

bw+ 20kg x 8
bw+ 30kg x 8
bw+ 35kg x 7
bw+ 40kg x 6

DB French Press

20kg x 8
25kg x 8
30kg x 8 (will up it next week, took it lighter as it's my first time doing these)

[RoyceDa59]

Legs still sore from Monday, back also a little sore so I'm moving heavy back work to tomorrow

[RoyceDa59]

Pull

Legs felt a little weak

warms ups, blah blah
140kg x 3
160kg x 3
180kg x 1
185kg x 1

I tried 190kg but couldnt get it this week because of my legs still being a little sore.

BB Rows

60kg x 11
80kg x 9
90kg x 5
100kg x 5
105kg x 3 (jumped the gun on this set, form was a bit ****)

Pull Ups

bw + 5kg x 7
bw + 10kg x 7
bw + 15kg x 5 UP from last week

DB Hammer Curls

25kg x 8
27.5kg x 5

Straight bar cable curls

60kg x 9

Done

[RoyceDa59]

Legs

Warm ups then:
140kg x 3
150kg x 3
155kg x 3
160kg x 3
165kg x 2
167.5kg x 1 UP Stoaked by this, started wearing wraps and they made a difference

Leg Press

280kg x 11

GHRs

bw x 9 x 2 (assisted) supersetted with SLDLs 100kg x 7

Hip work

Cable rows

70kg x 9

[RoyceDa59]

Push

Decline Bench

Lots of warm ups then

100kg x 5
105kg x 5
110kg x 3

Incline press

80kg x 7
90kg x 5
95kg x 5
100kg x 6

Hammer Press delt machine

50kg x 8
70kg x 8
80kg x 8
90kg x 5
95kg x 5

Lateral Raises

15kg x 11 x 2

French Press

25kg x 9
30kg x 8

[RoyceDa59]

Pull

Deadlift

140kg x 3
160kg x 3
180kg x 1
185kg x 1
190kg x 1

Only just squeezed out last set, I think my posterior core is getting tired of squats and deading in the space of a week. I'm struggling more with my DLing, I'm gonna ease off them next week.

BB Rows

60kg x 11
80kg x 9
90kg x 5
100kg x 5
102.5kg x 5 UP

Pull Ups

bw + 5kg x 9
bw + 10kg x 8
bw + 15kg x 7 UP

DB Hammer Curls

25kg x 9

Done

[RoyceDa59]

Legs

Squats

140kg x 3
150kg x 3
155kg x 3
160kg x 1
165kg x 1
167.5kg x 3 UP two reps

Leg Press

280kg x 9
300kg x 6

GHRs

bw x 7 x 2

Hip Work

I'm easing up on the extra back work, and exercises like SLDLs for the mean time because my lower back and posterior core is feeling weaker, so I'll deload a little bit.

[RoyceDa59]

Push

Decline Bench

100kg x 5
105kg x 5
110kg x 6 UP 3 reps
115kg x 2 probably could of done more if I rested longer between sets

Dips- I down these at a different angel so it put more emphasis on the chest

bw+ 20kg x 9
bw+ 30kg x 7
bw+ 35kg x 5 wrists had it at this point

I added some cable flyes in as well

Hammer strength delt machine

50kg x 8
70kg x 8
80kg x 8
90kg x 5
95kg x 6 UP

DB Lateral Raises

15kg x 11
17.5kg x 6

DB French Press

20kg x 9
25kg x 9
30kg x 7
32.5kg x 7 UP

[RoyceDa59]

Pull

de-loaded a little, giving the deadlift a week off

T-bar rows

3plates x 10
4plates x 9
4plates + 10kg x 5
4plates + 15kg x 5
5plates x 4 UP from the last time I went heavy on T Bars

Weighted Pull ups

bw + 10kg x 7
bw + 15kg x 7
bw + 17.5kg x 5 UP

Pull downs

Hammer Curls

25kg x 9 x 2

done- back day is sh!t without deadlifting

[RoyceDa59]

scratching off push day today, my neck is in quite a bit of pain

[zainfeb13]

Originally Posted by RoyceDa59

Yeah pullups are an exercises I've always sucked at even as a kid. So I've mostly done pull downs instead. But I'm growing to like them! so I'll add them in from now on.

Share some pictures of yours... send me on zainfeb13@gmail.com.. I follow a similar bulking routine 3 days/week for compounds. thats it..