|
05-18-2006, 03:59 PM
|
||||
|
||||
kovalaybolt17's new split and diet
may 18th
during the middle of this week, i decided i would give a push, pull, legs routine a go since ive heard good things about it. for the last 2 years ive been doing one muscle group a day at high volume.. i made pretty good gains(30 pounds in 2 and change years) the reason for this is.. ill be able to workout hard 3 days a week instead of 5, and on those 2 extra days i can do a light chest day, and a light back/legs day. this extra work is to insure i do well in my hockey fitness tests this fall. we'll see how much i go up in my stats as time goes on. im hoping im making a good choice here. age-18 height-6'0'' weight-185lbs bench-260lbs dead-320lbs squat-375lbs i will post excersizes with sets, reps, and diet on training days. but my daily routine looks as follows. monday -(push) chest, shoulders, tris, abs tuesday -(pull) back, traps, briceps, forearms wednesday - legs thursday - rest friday - light chest, abs saturday/ sunday - one day for rest one for light back/legs (depends on schedule) 
|
|
05-18-2006, 04:25 PM
|
|||
|
|||
|
Quote:
__________________
"Supplements are supplements to your training, nutrition & most of all attitude." -Mehdi
|
|
05-19-2006, 04:58 PM
|
||||
|
||||
|
i meant high volume as in number of sets, whenever i asked people on the board they said my routine was overtraining but i was making progress. im just seeing what works better for me. i usually do 4-8 reps depending on the set. but on the light days i'll be doing 12-15 to incorporate other fibers.
Last edited by kovalaybolt17; 05-19-2006 at 05:01 PM.
|
|
05-19-2006, 05:20 PM
|
||||
|
||||
|
may 19th
rest day breakfast - 3 eggs, 2 whole wheat flax toast, milk (protein=18g+10g+12=40g) snack - 1 bananna, half cup of almonds. (3g+13g=16g) lunch - roasted chicken footlong from subway (probably 30-35g) snack - bananna, apple, yogurt, protein shake(3g+0+2g+50g=55g) snack - 2 mini pizzas(kinda cheated there),milk, (20g+12g=32g) snack - 2 granola bars (4g) supper -dinner, whatever mom makes.. (anywhere from 20g-60g+12g milk) night- may long bush party tonite... so probably get pretty hammered, havent done so in 3 or so weeks. before bed - milk (12g) 226-266grams of protein... id prolly eat mroe if i wasnt drinking.. i dont know how i dont have much fat haha. alright saturday is the last rest day then im starting my new program.
|
|
05-22-2006, 12:59 AM
|
||||
|
||||
|
alright so i douched out and decided to stay on my old program a little longer. ive been making good gains and high volume and im not ready for a change in my life right now...lol.
so today was biceps forearms abs barbell curls warmup 70 lbs working sets 1.80lbs (8 reps) 2.80lbs (7reps) alternating curls 1. 50 pounders (6 reps) 2. " " (5 reps) 3. " " (4 reps) incline curl 1. 35 pounders (9 reps) 2. " " (9reps) 3. " " (8reps) hammer curl 1. 40 pounders (8 reps) 2. 8 reps 3. 7 reps instead of reverse curls and those things where you roll the weight up your palms i did 4 sets of a weight on the string contraption i made. abs crunches - to burn bicycle kicks - to burn reverse crunches - to failure crunches - to failure bicycle kicks - to failure reverse crunches - to failure workout time - 50 minutes give or take. got around 200gs of protein today.. little low since i went golfing 18 hoels with my buddies after my workout. workout felt good i did it at 12am instead of 2-230 like normal. energy level was around 8/10.
|
|
05-22-2006, 06:01 PM
|
||||
|
||||
|
started a little later today, i had to do a physcis project and my normal workout time was the only time my partner had to do it. so i started around 4:15. got to the gym it was packed.. never again will i go after 4, but it was a great workout anyways.
chest (didnt right down reps..somewhere from 5-8) dumbell press 70 pounders dumbell press 70 pounders dumbell press 75 pounders dumbell press 75 pounders f*cking incline bench was taken so i had to do a machine thing for a bit till the incline bench freed up. hammer strength machine, 4 plates hammer strength machine, 4 plates incline dumbell press 60 pounders incline dumbell press 60 pounders incline dumbell press 65 pounders incline dumbell press 65 pounders cable crossovers 70 pounds each side cable crossovers 80 pounds each side tris dips x 4 sets french presses 30 pounders x 4 sets cable pulldowns 120lbs, 130lbs, 140lbs, 150lbs felt pretty good.. around 9/10. i noticed today that my triceps are getting much larger. so anyway i woke up around 1:30pm, i was up late.. didnt drink but i made sure i got my sleep today i had tuna, milk, 3 granola bars, milk, protein shake, steak, potatoes, veggies.. so far prolly have another small meal or 2 before bed so my protein consumption for the day is good.
|
|
05-23-2006, 03:45 PM
|
||||
|
||||
|
wednesday may 23rd
shoulders
Partial powers 1. 11 rep 40 pounders 2. 8 rep 40 pounders 3. 6 rep 40 pounders 4. 6 rep 40 pounders seated dumbell press 1. 5 reps 60 pounders 2. 4 reps 60 pounders 3. 4 reps 60 pounders 4. 3 reps 60 pounders isolation rear deltoid dumbell rows 1.8 reps 60 pounds 2.8 reps 60 pounds 3.7 reps 60 pounds 4.7 reps 60 pounds upright rows 1.9 reps 80 pounds 2.8 reps 80 pounds 3.8 reps 80 pounds 4.7 reps 80 pounds shrugs 1. 16 reps 60 pounders 2. 16 reps 60 pounders 3. 14 reps 60 pounders 4. 12 reps 60 pounders then my ab routine good energy workout 9/10. ill have enough protein for the day. tommorw is an off day but ill post again on thursday for back day.
|
|
05-25-2006, 04:01 PM
|
||||
|
||||
|
May 25th
Back and Legs
today im well rested for the hardest day of my split, i finnished todays workout in under an hour and had great energy (9/10). I went only a minute rest between sets and 2 minutes between excersizes. SLDL 200x6 230x5 230x4 230x4 250x2 bent-over barbell rows 120x6 120x5 120x5 120x5 120x4 hack squats 120x8 150x5 150x5 150x4 150x3 leg extensions 135x10 135x10 dropset 120x2 110x2 100x2 hamstring curls 100x7 100x5 standing calf raises 130x16 130x15 130x15 130x12 good protein consumption for the day, i might do light chest tommorow, if not i have untill sunday off form my 4 day split. arms,chest,shoulders,off,legs/back,off,off.
|
|
05-28-2006, 06:01 PM
|
||||
|
||||
|
may 28th
biceps forearms
forgot to count reps, started around 4 i had to mow my grandpas lawn. 3 sets barbell curls (70lbs) 3 sets alternate curls (50 pounders) 3 sets preacher curls (70 lbs) 3 sets hammer curls (45 pounders) 4 sets wrist curl (30 pounders) supersetted w/ 4 sets reverse curl (40lbs barbell) ill do abs before bed. little tired today (energy=7/10), took around 40 minutes for workout to be complete. pretty pumped for chest tommorow because its been constantly increasing the last month or so.
|
|
05-29-2006, 04:02 PM
|
||||
|
||||
|
may 29th
chest/tris
dumbell press 1.80's 2.80's 3.80's 4.85's incline barbell 1.135 2.185 3.185 3.185 cable crossovers 1.60s 2.60s 3.60s 4.60s 4 sets body weight tricep dips 4 sets 30 pounders french presses 4 sets cable pulldowns (120,130,140,150) decent energy, didnt count reps i forgot again.. ill try and remember for shoulders day tommorow. around 50 minutes to complete.
|
|
05-30-2006, 04:19 PM
|
||||
|
||||
|
Program Change
i took advice from a fellow forum member and my new split is:
mon-chest/tris tues-shoulders/legs/abs wed-off thur-back/traps/abs fri-off sat-off sun-biceps/forearms/abs really i just put legs on shoulder day to take the volume off of back day.. and put traps from shoulder day on back day 
|
|
05-30-2006, 04:26 PM
|
||||
|
||||
|
may 30th
shoulders/legs
went into this workout pretty stocked.. came out bagged lol. good workout tho i was sweating my ass off. (stupid me forgot reps but i can recall some of them) front squat ATG x 4 sets (135lbs) (1st set 7 reps) leg extensions x 3 sets (135pounds) drop set -15lbs x 2 reps -10lbs x 2 reps -10lbs x 2 reps ham curls x 3 sets (100lbs)(1st set 7 reps) arnold shoulder press x 4 sets (50 pounders, went down from 60lbs to work different muscle fibers at a higher rep range then 4-6)(first set 11 reps) reverse butterflies x 4 sets (40 pounders)(first 11 reps, pushin 12) standing calf raises x 4 sets (135lbs, high rep 23 reps on first set) good time for an off day, can barley feel my legs. workout energy (8.5/10). looking forward to back/traps day on thursday. Last edited by kovalaybolt17; 05-30-2006 at 04:30 PM.
|
|
06-01-2006, 04:37 PM
|
||||
|
||||
|
june 1st
back/traps
SLDL 210x10 230x6 250x5 260x3 270x2 Bent Over Row 120x5 120x5 120x5 One arm upright row 60x12 60x8 60x8 Upright Row 80x8 80x8 80x8 80x6 DB Shrugs 60sx17 60sx16 60sx15 great energy workout, deadlifts really improved (energy 9.5/10). i have untill sunday off now.
|
|
06-05-2006, 04:04 PM
|
||||
|
||||
|
biceps/forearms
3 sets barbell curls (70lbs) 3 sets alternate curls (50 pounders) 3 sets preacher curls (70 lbs) 3 sets hammer curls (45 pounders) 4 sets wrist curl (30 pounders) supersetted w/ 4 sets reverse curl (40lbs barbell) im an idiot i was hungover and my workout suffered, stayed the same in everything from last weeks bicep/forearm workout. energy(3/10)
|
|
06-05-2006, 04:15 PM
|
||||
|
||||
|
june 5th
chest/tris
worked out at home, so i did bench dips instead of regular dips due to lack of equipment. my goal was a low rep for chest (4-6) and high for tris(8-15) dumbell press 1. 80's x 6 reps 2. 80's x 4 reps 3. 80's x 4 reps 4. 80's x 3 reps incline press 1. 70's x 6 reps 2. 70's x 5 reps 3. 70's x 4 reps 4. 70's x 4 reps decline dumbell flies 1. 60's x 6 reps 2. 60's x 6 reps 3. 60's x 6 reps 4. 60's x 5 reps decline dumbell french press 1. 30's x 9 reps 2. 30's x 9 reps 3. 30's x 8 reps 4. 30's x 7 reps bodyweight bench dips (30 second rest between sets) 1. 16 reps 2. 15 reps 3. 15 reps 4. 13 reps energy (8.5/10)
|
|
06-06-2006, 04:47 PM
|
||||
|
||||
|
june 6th
legs/shoulders
front ATG squat 135 lbs x12 x12 x12 x9(failure) leg extensions 135lbs x17 x14 x12 drop 15lbs x2 drop 10lbs x2 drop 10lbs x3 ham curls 100lbs x11 x7 x5 Arnold Press 50 pounders x12 x8 x6 x6 Reverse Butterflies 40 pounders x12 x8 x7 x6 Standing Calf 135lbs x25 x24 x23 x23 shoulders are definatly my weakness, good energy workout tho (8.5/10)
|
|
06-12-2006, 03:10 PM
|
||||
|
||||
|
june 11
biceps/forearms
3 sets barbell curls (70lbs) 3 sets alternate curls (50 pounders) 3 sets preacher curls (70 lbs) 3 sets hammer curls (45 pounders) 4 sets wrist curl (30 pounders) supersetted w/ 4 sets reverse curl (30 pound dumbells) i will be dropping weight in stnading curls next week.. im having controll issues by the 3rd set and bad form will effect my productivness. biceps are starting to become the spot in my body where im increasing the east so im swithcing it up.
|
|
06-12-2006, 03:15 PM
|
||||
|
||||
|
june 12th
chest/tris
flat dumbell press 80s 1.x7 2.x4 3.x4 4.x3 incline dumbell press 70s 1.x7 2.x5 3.x4 4.x4 decline dumbell flies 60s 1.x7 2.x7 3.x6 4.x5 decline french press 30's 1.x12 2.x11 3.x11 4.x10 bench dips(bodyweight) 30 second rest between 1.x20 2.x17 3.x16 4.x15 increases reps on all excersizes but not all sets of all excersizes.. so fairly productive workout. energy (8/10).
|
|
06-13-2006, 04:38 PM
|
||||
|
||||
|
june 13th
went to the gym today.. because i wanted to do real squats ( i miss them)
legs/shoulders squats (below parallel) 1.180lbs 2.270lbs 3.270lbs 4.270lbs 5.320lbs leg extensions 1.150lbs 2.150lbs 3.150lbs ham curl 1.100lbs 2.100lbs 3.100lbs dumbell shoulder press 1.55lbs 2.55lbs 3.55lbs 4.60lbs laterals 1.25lbs 2.25lbs 3.25lbs 4.25lbs seated calf raises 1.90lbs 2.140lbs 3.140lbs 4.140lbs good energy (9/10). thats all. back/traps thursday.
|
