Jeremy
03-04-2002, 03:08 PM
I am maintaining this journal primarily for strength training purposes and as such, body fat % and measurements are immaterial at this point. Diet will also be of somewhat secondary importance but I will be sure to get enough protein for my bodyweight. Goals include breaking the current powerlifting records in the squat, bench, deadlift by the summer of 2003. I will break these records by July 4th, 2003 or I will humiliate myself on this forum. I will not reveal the absolute horrors that I will commit against myself yet, suffice to say the self imposed psychological damage involved will be the likes of which I shall'nt ever recover. For my sanity, nay for the well-being (both physical & psychological) of all those around me, I MUST reach my goals!
For now, I will use a personalized modification of the old Rader Isometronic Training System. For superstitious reasons I ain't going to go into what I adapted from it (if you knew the majority'd think I was a quack anyway) but I will be detailing the basics as far as sets, reps, and weight here.
-Workout A: *strong range partial reps*
Overhead Press
Shrug
Close Range Bench Press
Barbell Curl
Rack Crunch
Neck work
-Workout B: *strong range partial reps*
Squat
Dead lift
Bench Press
Bent Over Row
Grip Work
Calf Raise
March 4th, 2002
Workout A: *all sets were strong range partial movements*
Overhead Press:
135 lbs x 1, 135 x 1, 135 x 1, 135 x 1, 135 x 1
Shrug:
180 lbs x 1, 180 x 1, 180 x 1, 180 x 1, 180 x 1
Close Grip Bench Press:
135 lbs x 1, 135 x 1, 135 x 1, 135 x 1, 135 x 1
Barbell Curl:
90 lbs x 1, 90 x 1, 90 x 1, 90 x 1, 90 x 1
Rack Crunch:
65 lbs x 1, 65 x 1, 65 x 1, 65 x 1,65 x 1
Neck extension:
45 lbs x 1, 45 x 1, 45 x 1, 45 x 1, 45 x 1
Supplement: Protein shake
For now, I will use a personalized modification of the old Rader Isometronic Training System. For superstitious reasons I ain't going to go into what I adapted from it (if you knew the majority'd think I was a quack anyway) but I will be detailing the basics as far as sets, reps, and weight here.
-Workout A: *strong range partial reps*
Overhead Press
Shrug
Close Range Bench Press
Barbell Curl
Rack Crunch
Neck work
-Workout B: *strong range partial reps*
Squat
Dead lift
Bench Press
Bent Over Row
Grip Work
Calf Raise
March 4th, 2002
Workout A: *all sets were strong range partial movements*
Overhead Press:
135 lbs x 1, 135 x 1, 135 x 1, 135 x 1, 135 x 1
Shrug:
180 lbs x 1, 180 x 1, 180 x 1, 180 x 1, 180 x 1
Close Grip Bench Press:
135 lbs x 1, 135 x 1, 135 x 1, 135 x 1, 135 x 1
Barbell Curl:
90 lbs x 1, 90 x 1, 90 x 1, 90 x 1, 90 x 1
Rack Crunch:
65 lbs x 1, 65 x 1, 65 x 1, 65 x 1,65 x 1
Neck extension:
45 lbs x 1, 45 x 1, 45 x 1, 45 x 1, 45 x 1
Supplement: Protein shake