[MrVarsity20]

Welcome to my training log.

I'm start one because someone told me that I need to keep track of my workouts and my progression. And also how I feel prior and after my workouts.

Each week I choose a different exercise from within each list that I did last time to alternate my workout.

Monday: Chest

A. Barbell bench press
Incline barbell press
Decline barbell press
Sets Reps
1-2 15
3 6
4 6
5 8

B. Incline dumbbell press
Decline dumbbell press
Flat-bench dumbbell press
1-2 6-8
3 10

C. Smith-machine decline press
Smith-machine flat-bench press
Smith-machine incline press
Machine press (flat, incline, or decline)
1 8
2 8
3 10

D. Incline dumbbell flye
Flat bench dumbbell flye
Decline dumbbell flye
Incline-bench flye
Flat-bench cable flye
1 12
2 12
3 12

E. Low-cable crossover
Pec-deck machine
Dip for chest
Push-up
1-3 10

Tuesday: Back

A. Bent-over barbell row
T-bar row
Supported T-bar row
1-2 15
3 6
4 6
5 8

B. Seated cable row
One-arm dumbbell row
Machine row
1-2 6-8
3 10

C. Smith-machine reverse-grip bent-over row
Reverse-grips seated cable row
Reverse-grip pulldown
1 8
2 8
3 10

D. Wide-grip front pulldown
Close-grip front pulldown
Wide-grip pull-up
Close-grip pull up
1 8
2 8
3 10
4 10

E. Straight-arm pulldown
Machine pullover
Back extention
1-3 10

Wednesday: Legs

Quads and Glutes
A. Barbell squat
Front squat
Smith-machine squat
1-2 15
3 6
4 6
5 8

B. Leg press
Hack squat
Lying squat machine
1-2 6-8
3 12

C. Reverse Smith-machine lunge
Walking lunge
Dumbell lunge
Inverted leg press
1-2 8
3 12

D. Leg extension(toes pointed slightly in or slightly out)
Sissy squat
1 12
2 12
3 12

E. Adductor machine
Abductor Machine
One-legged legpress
1-3 10

Hams and Calves
A. Romanian deadlift
Stiff-legged deadift
Dumbell Romanian deadlift
1-2 15
3-4 6
5 10

B. Lying leg curl
1-2 8
3 12

C. Standing leg curl
Supported leg curl
Seated leg curl
1 8-10
2 8-10
3 12

D. Standing calf raise
Donkey calf raise
Sliding calf raise
1-2 10-12
3-4 10-12

E. Seated calf raise
1-2 20
3-4 20

Thursday: Shoulders

A. Behind-the-neck barbell press
Overhead dumbbell press
Standing military press
1-2 15
3 6
4 6
5 8

B. Smith-machine shoulder press
Machine shoulder press
Arnold dumbbell press
Wide-grip upright row
1 8
2 8
3 10

C. Front dumbbell raise
Front cable raise
1 10
2 10
3 10

D. Dumbbell lateral raise
Cable lateral raise
Behind-the-neck cable lateral raise
Machine lateral raise
1-3 12

E. Bent-over DB lateral raise
Seated bent-over dumber lateral raise
Reverse pec-deck flye
Bent-over cable lateral raise
1-3 12

F. Dumbbell shrug
Barbell shrug
Machine shrug
Behind –the-back barbell shrug
1-3 8
4 12

Friday: Arms

Biceps
A. Standing barbell curl
Standing EZ-bar curl
Chin (lower body slowly and focus on bi’s)
1-2 15
3-4 6
5 8

B. Seated supinating alternate dumbbell curl
Incline dumbbell curl
Standing dumbbell curl
Zottman curl
1-2 8
3 10

C. EZ-bar preacher curl
Preacher curl machine
One-arm machine curl
Dumbbell preacher curl (1 or 2 arms)
1 8
2 8
3 10

D. Standing cable curl
Two-arm upper cable curl
Concentration curl
1-3 10-12

E. Hammer curl
Reverse cable curl
Barbell wrist curl
1-2 10-12
3-4 10-12

Triceps
A. Close-grip bench press
Bench dip (with added weight)
Seated machine triceps dip
1-2 15
3-4 6
5 8

B. Skull-crusher
Overhead dumbbell extension (single dumbbell)
Seated overhead extension (EZ-bar or machine)
1-2 8
3 10

C. Pressdown
Machine triceps extension
Dumbbell kickback
1 8
2 8
3 10

D. Rope pressdown
Reverse-grip pressdown
Bent-over cable kickback
Close-grip push-up
Dumbbell French press
1-3 10-12

[MrVarsity20]

1

Wednesday, August 24, 2005 10:38p.m.

Due to hell-week, I couldn't workout last week. So, this past Saturday, I did Chest, Shoulders, and Legs. My workout was about 1hr and 15min. Felt god and 100%.

On Monday, I did Back. My workout was about 30min. I felt good, only sore in chest, delts and legs.

On Tuesday, I did Biceps and Triceps. I did not feel good before my workout: I was having a stomach pain.

Hell-Week just threw me off.

Note: I have to go home. Need some sleep for tomorrow's workout.

[mele421]

I'm thinking about changing my routine to shock me into growth. I'm looking to continue adding lean mass with little bodyfat increase. My goal is to be around 170-175 around June/July. The folllowing are some routines that I have in mind:

training routine #8

CYCLE: Five Day Split, Two Days Off

LEVEL: Advanced
GOAL: Overall Physique


Sunday: Legs/Cardio

Legs
• Leg Extensions: 3 Sets x 12 Reps
• Squats (Wide Leg): 5 Sets x 8-12 Reps
• Hack Squats: 4 Sets x 12-15 Reps
• Lunges: 4 Sets
• Leg Curls: 5 Sets x 12 Reps

Cardio
• Stepper: 10 minutes


Monday: OFF


Tuesday: Chest/Biceps/Calves/Cardio

Chest
• Incline Barbell Press: 5 Sets x 8-15 Reps
• Flat Bench Flyes: 3 Sets x 12 Reps
• Cable Crossovers: 3 Sets x 15 Reps
• Dumbbell Pullovers: 2 Sets x 10 Reps

Biceps
• Barbell Curls: 4 Sets x 10-12 Reps
• Rope Cable Hammer Curls: 4 Sets x 15 Reps

Calves
• Pick an exercise and do 5 sets for at least 20 reps.

Cardio
• Stationary Bike: 30 minutes


Wednesday: Back/Abs

Back
• Bent-Over Rows: 5 Sets x 8-12 Reps
• T-Bar Rows (underhand grip): 3 Sets x 10 Reps
• Cable Rows: 3 Sets x 12 Reps
• Chins: 5 Sets x 12-15 Reps
• Hyper Extensions: 3 Sets x 20 Reps

Abs
• Pick any movement and do 4 sets for at least 25 reps.


Thursday: OFF


Friday: Shoulders/Triceps/Calves/Cardio

Shoulders
• Standing Shoulder Presses: 4 Sets x 6-12 Reps
• One-Arm Shoulder Presses: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps
• Rear Delt Flyes: 3 Sets x 15 Reps
• Standing Laterals: 2 Sets x 15 Reps

Triceps
• Tricep Pushdowns: 4 Sets x 15 Reps
• Skullcrushers: 4 Sets x 6-12 Reps

Calves
• Pick an exercise and do 5 sets for at least 20 reps.

Cardio
• Treadmill: 25 minutes, varying the incline and speed.


Saturday: Makeup Day

Hit those muscle groups which you haven't hit correctly during the week. Cardio is a must on this day. Intensity and length will vary on energy levels and current conditioning.

routine notes

This is a weird routine that worked for me when I was preparing for a big show recently. It was designed to accommodate my work schedule. I start with Sunday because in my mind, the week starts with Sunday. A routine is nothing but some writing on a piece of paper. Being an Animal is what you do with that routine, the hard work you put it. You gotta want to kick ass in the gym.

training routine #9

CYCLE: 3 days on, 1 off, 2 days on, 1 off.

LEVEL: Advanced
GOAL: Overall Physique


Monday 1: Chest

Alternate between dumbbells and barbells to save your rotator cuffs.
• Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can
• Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can
• Flat Flyes: 4 Sets in ascending weight, 12-15 reps
• Incline Flyes: 4 sets in ascending weight, 12-15 reps
• Dips: 3 sets to all out failure


Tuesday: Back

All reps are to be done with strict, strict form.
• Reverse Rows: 3 warmup sets, 4 working max sets
• Pulldowns - 4 sets, mid-range grip (stretch is important)
• Low Pulley Rows: 4 sets x 12-15 reps
• One Arm Rows: 3 sets x 10 reps
• Deadlifts - 5 sets ascending to 8 rep functional max training weight


Wednesday: Shoulders

You gotta push the weight, but you gotta keep form.
• Military Presses: 3 warmup sets, 5 sets x 5-8 reps
• Laterals: 4 sets strict form
• Rear Laterals: 4 sets, all out at one weight
• Barbell Shrugs - 5 sets x 6-10 reps


Thursday: Off


Friday: Arms

Always train biceps before triceps.
• Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range
• Hammer Curls: 3 sets x 12 reps
• One Arm Preacher Curls: 3 sets x 15 reps (flush the blood)
• Pushdowns: Total out 7 sets, pyramiding up to 10 rep max
• Skullcrushers: 3 sets x 15 reps
• One Arm Overhead Extensions: 3 sets x 15 reps
• Dips: 3 sets, all out to failure


Saturday: Legs

Yeah, it’s leg day. So what did you expect, a walk in the park?
• Leg extensions: 8 sets, total 20 reps on all sets
• Leg Presses: 5 sets, pyramiding up
• Squats: 4 sets x 20 reps (full depth)
• Hack Squats: 4 sets x 20 reps
• Leg Curls: 6 sets x 15 reps
• Stiff-Leg Deads: 5 sets x 15 reps (full stretch)


Sunday: Off

routine notes

How do you put together a weight training arsenal? I’ll tell you how, but you gotta do all the heavy lifting… This is a 5-day routine: 3 days on, 1 off, 2 days on, 1 off. Repeat. Repeat. Repeat. Repeat. Stick with me. We’ll set trends, not limits. Just remember, 99% of life is what you make of it. Go after it and don’t take no for an answer. Strength and honor.

training routine #10

CYCLE: Five Day Split, Two Days Off
LEVEL: Intermediate
GOAL: Complete Physique & Mass Building


Day One: Chest/Calves/Abs

Chest
• Pushups: 1 warmup set
• Incline Bench Press: 4 Sets x 10, 8, 6, 6
• Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6
• Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8
• Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure

Calves
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Standing Calf Raises: 4 Sets x 20, 15, 15, 12

Abs
• Hanging Leg Raises: 4 Sets x 20, 20, 20, 20
• Rope Crunches: 4 Sets x 20, 20, 15, 15
• Dumbbell Side Crunches: 4 Sets x 20, 20, 15, last set to failure


Day Two: Legs

Legs
• Bike: 5-10 minutes warmup
• Squat: 4 Sets x 12, 10, 8, 6
• Leg Press: 4 Sets x 10, 8, 6, 6
• Leg Extensions: 3 Sets x 10, 8, 8


Day Three: Biceps/Triceps/Abs

Biceps
• Seated Preacher Curls: 4 Sets x 12, 10, 8, 8
• Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6
• Dumbbell Hammer Curls: 3 Sets x 10, 8, 8

Triceps
• Skull Crushers: 4 Sets x 12, 10, 8, 8
• Close Grip Bench Press: 4 Sets x 12, 10, 8, 8
• Cable Pushdowns: 3 Sets x 12,10, 8

Abs
• Cross Body Crunches: 4 Sets x 20, 20, 20, 20
• Decline Reverse Crunch: 4 Sets x 20, 20, 15, last set to failure


Day Four: Hamstrings/Back/Calves

Hamstrings
• Bike: 5-10 minute warmup
• Stiffed Legged Deadlifts: 5 Sets x 12, 10, 8, 8, 6
• Lying Leg Curls: 4 Sets x 12, 10, 10, 8
• Standing Leg Curl: 3 Sets x 12, 10, last set to failure

Back
• Wide Grip Pull-Ups: 3 Sets x to failure each set
• Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8
• Seated Cable Rows (close grip): 3 Sets x 10, 10, 8

Calves
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Calf Raises on Leg Press Machine: 3 Sets x 20, 20, last set to failure


Day Five: Shoulders/Traps/Abs

Shoulders
• Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8
• Arnold Dumbbell Press: 3 Sets x 10, 10, 8
• Front Dumbbell Raises: 2 Sets x 10, 10
• Side Dumbbell Raises: 2 Sets x 10, 10

Traps
• Barbell Shrugs: 4 Sets x 12, 10, 10, 8
• Upright Rows: 4 Sets x 10, 10, 10, 8

Abs
• Lying Leg Raises: 4 Sets x 20, 15, 15, 12
• Crunches: 3 Sets x 20, 20, last set to failure

routine notes

This is a basic, no frill mass-building routine. Use it in combination with a solid gaining diet. This routine is pretty complete. It allows you to target each body part with maximum intensity and allow for proper recuperation and recovery. We’ve all said it many times before, but it bears mentioning again. Leave your ego at the door. Be sure to use strict form on each and every set and use a weight you can handle for maximum gains. This is a five day program. This means you have two rest days. Put them in where you need them. Anyway, let’s go brothers. Time’s a wasting…

[Banshee20]

Looks like a heck of a plan Mele! That damn black/grey writing hurt my eyes btw...Im old you know. Good luck with your goals, glad to see you are back to your log.

Banshee :)

[Rocky]

Thorough plan there! Good luck with it!

[mele421]

From the three routines above, which do you guys think is the more appropriate for me?!?

[Banshee20]

I like the first routine the best for your goals.

What year are you in high school again Mele?? Are you still playing football? Do you hope to play in college??

Banshee

[Q80_MuscleHed]

are u training together guys ? .. btw welcome to the logs world :)

[mele421]

Originally Posted by Banshee20

I like the first routine the best for your goals.

What year are you in high school again Mele?? Are you still playing football? Do you hope to play in college??

Banshee

Senior, I'm graduating in June. Nope, football season is over, and of course I would like to play in college. That's why I'm trying to get to 175-180. At this moment, I'm either going to play baseball or run track this last semester, but I haven't decided on one yet. If I could, I'd do both. I've been going to each practice everyday.

[mele421]

Originally Posted by q80_muscleHed

are u training together guys ? .. btw welcome to the logs world :)

Who's training together?!?

[mele421]

Originally Posted by mele421

From the three routines above, which do you guys think is the more appropriate for me?!?

Any other recommendations?!?