[Johnny Bravo]

Welcome to my training log

I'm gonna post the last 3 trainingsessions, and keep this updated.
Started on a new split 12 trainingdays ago and this is how it looks

Day 1 high reps quads, hams, calfs, abs
Day 2 High reps chest(still do benchpress low reps), shoulders, triceps
Day 3 High reps back, biceps, trapz, abs
Day 4 off
Day 5 Low reps quads, hams, calfs, abs
Day 6 low reps chest, shoulders, triceps
Day 7 low reps back, biceps, trapz, abs
Day 8 off
Repeat.

I've made som minor adjustments along the way.

Day 10 quads/hams/calf/abs

Frontsquat: 6*60kg- 7*80kg- 6*80kg- 7*80kg

Legpress: 8*200kg- 8*240kg- 8*260kg- 2*10*240kg-2*8*260kg

Romanian deadlifts: 8*100kg- 8*110kg- 6*120kg

Hacksquat: 8*80kg- 7*100kg- 6*100kg

Legextensions: 10*30kg- 8*40kg- 6*42,5kg

Smith standing calf raise: 12*80kg- 12*100kg

[Johnny Bravo]

Day 11 Chest/Shoulders/Triceps

Benchpress: 8*70kg- 6*100kg- 3*105kg- 3*4*110kg- 2*6*105kg- 5*105kg- 2*6*100kg

Db. flyes: 8*24,5kg- 3*8*27kg

Inc. BB. press: 8*60kg- 6*80kg- 2*6*90kg

Chest dips: 2*8*20kg- 8*25kg

Db. shoulderpress: 3*8*32kg

Db. lateral raise: 12*17kg- 10*19,5kg- 8*19,5kg-

Closegrip benchpress: 8*80kg- 5*90kg- 6*85kg- 8*80kg

DB. overhead onearm tricep extrensions: 2*10*12kg- 8*14,5kg

Rope pushdown - Dropset: 14*35kg- 12*30kg- 10*25kg- 12*20kg

[Johnny Bravo]

Day 12 Back/Biceps/Trapz/abs

Deadlifts: 6*60kg- 6*100kg- 6*120kg- 5*140kg- 6*140kg- 5*150kg- 4*150kg- 6*140kg

Bent over bb. rows: 6*100kg- 6*110kg- 6*115kg- 6*120kg

Pull-ups: 2*6*15kg- 8*10kg

Cable rows 3kantgreb: 3*8*100kg

EZ bb. curl: 9*35kg- 3*8*40kg- 6*45kg

Alternate db. curl: 3*6*22kg- 2*7*19,5kg

preacher bb. curl: 8*25kg- 2*8*27,5kg- 6*27,5kg- 8*25kg

Smith shrugs: 10*40kg- 3*10*80kg .. Didn't work to well, but was my only option as the olympic bars where taken.

[Pain]

good work on the deads.. thats alot of sets with good weight... whats your max on the deads?

[Ironslave]

How u finding the split so far? It looks pretty good but your frequency is real high. One thing i might reccomend trying for a future split is doing exactly what you are doing, but training twice in one day. So keep the same exercise groupings, but it might look like this
Monday: AM low rep quads, hams, calves, abs PM high rep quads hams, calves
Tuesday: rest
Wednesday: AM low rep chest shoulders tris PM high rep chest shoulders tris
Thursday: rest
Friday: AM low rep back, bis, traps abs PM high rep back, bis, traps
Saturday: rest
Sunday: Start again

If you can find time to do this trust me you will see huge results. You look like you are starting to get on the advanced side, and i think this would help you pack on some mass and strength real quick. For example, the most known study on two a day training was done by Dr. Hakinen, who took a group of female athletes and split them up into two training conditions, training once a day, or twice a day. The once a day group didnt progress significantly, but the twice a day group got significantly stronger with more muscle mass. Anyways sorry for takin up much of your journal, i just wanted to give some feedback. Heres the study if you want.

http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract

[Johnny Bravo]

Pain--> My max in deads is kind of puny, its 180kg.. But that's an old max and I have not tried to do another one for a long time.
I like to do alot of sets in almost any excercise, and I really don't get that exhausted from doing them.


hdogg345--> I'm quite pleased with this split, and think it works great so far.
If I had the time to do it, I would train twice a day EOD. But I'm busy with school at the moment, so that must wait.
I must say that the split you posted looks really interesting. Allthough high reps is so boooring.. :48:
Btw, thanks for the feedback

Todays training:

Day 13 quads/hams/calf/abs

Squat: 10*60kg-10*100kg- 2*10*110kg

HackSquat: 12*80kg- 10*100kg- 12*100kg

Legcurl: 12*25kg- 2*12*27,5kg

Legpress: 3*12*200kg

LegExtensions: 11*30kg- 10*35kg- 10*40kg

Lever seated Calf raise: 16*60kg- 15*80kg

[Ironslave]

Glad to hear the split is going well, looks like youre starting to move some serious weights! I agree twice a day is hard as hell time wise, when im in school i usually train 3 times in a 5 day rotation low-moderate volume, on breaks though its twice a day 6 times a week! Everything looks good tho, looking forward to seeing more of your progress. Keep it up.

[Johnny Bravo]

yeah I try to keep a high tonage through out my sets, but of course some days are better than others :0)

Might post some pics soon.

[Johnny Bravo]

Day 14
Teamed up with one of my mates this training session, and that explains what the hell I was doing in the smith machine LOL.

Incline db. press: 10*26kg- 10*36kg- 8*42kg- 7*42kg- 8*39,5kg

Incline Smith press: 8*60kg- 3*10*50kg

Benchpress: 2*9*90kg- 6*100kg- 9*95kg

Db. Flyes: 12*22kg- 10*24,5kg- 9*24,5kg- 10*24,5kg

Pushdown: 16*30kg- 11*40kg- 2*12*40kg

Seated overhead db. press: 10*32kg- 11*32kg- 9*32kg

One-arm reverse grip pushdown: 3*15*15kg

[GoingBiG]

Hey bro!!

Maybe i should start a log someday... But maybe it would be better log if i also started to train again... :19:

[Johnny Bravo]

Hey bro :0)

LOL yeah.. what ever comes first haha

[Johnny Bravo]

Day 15 Back/Biceps/trapz

Deadlift: 10*100kg- 3*10*110kg
Bent over bb. Rows: 3*10*100kg
Cable rows: 16*80kg- 2*12*90kg
Lever seated rows: 12*60kg- 12*80kg
Stiffarmed pulldown: 12*30kg- 12*35kg
Alternate db. curl: 3*10*19,5kg
EZ bar cable curl: 12*50kg- 13*50kg- 12*50kg
preacher bb. curl: 10*25kg- 12*25kg- 10*25kg
Db. Hammercurl: 14*17kg- 12*19,5kg
BB. shrugs: 2*12*100kg

[Pain]

what grip do u use on the bb rows?

[Johnny Bravo]