View Full Version : ballast training

06-19-2001, 12:54 PM
New to this forum.This will be the beginning of my log.Stats:27 years old,6'0",185 ibs,10-12% bf.
Just came off a three week lay-off and my strength levels really took a nose dive.I will alternate between 4-6 weeks of strength training cycles and 4-6 weeks of hypertrophy training cycles.Since my strength is so low at present, I will start with a strength cycle.My initial split will be an upper body day alternated with a lower body day, training 3-4 times per week.
Yesterday's workout looked like this:
1a)Standing Shoulder Presses 5x6 w/115 ibs
1b)Wide-Grip Chins 5x6 w/25 ibs+bw
2a)Swiss Ball Dumbell Benches 2x10 w/55 ib db's
2b)Sternum Chins(supinated medium-grip) 2x5 w/bw
3a)Swiss Ball Crunches 2x15
3b)Russian Twists 2x15
3c)Hanging Knee-ups 2x15,12

*bodyweight today was 185 ibs

As far as diet is concerned, I eat six or seven meals a day and since I have the metabolism of a racehorse, I really don't monitor my fat intake that much.

06-19-2001, 10:19 PM
Lower body workout tonite.My strength is probably 70% of what it was before the lay-off.I can tell it is going to be awhile before I am anywhere near my previous bests.
1)Hang Snatches 5x5-95 ibs
2a)Front Squats 5x6-165 ibs(pathetic)
2b)One-Legged Calf Raises 4x10-25 ibs(2 sec. pause at top and bottom of every rep)
3a)Standing Good Morning 3x8-115 ibs
3b)Swiss Ball Back Extensions 3x12(2 sec. pause at top of every rep)

Post-Work-out:Protein shake

Poor workout but it's a start.Time for some pizza and a few Coronas.Good night.

06-21-2001, 08:52 PM
Bodyweight: 186 ibs

1A)Standing Presses 5x6 w/125 ibs
1B)Shoulder-Width Supinated Chins 6x6,6,6,5,5,2 w/bw+31 ibs
2)Swiss Ball Dumbell Benches 2x6 w/71 ibs(2 sec. pause in bottom position)
3)Russian Twists 3x10 w/10 ibs

Strength is starting to come back.

06-24-2001, 05:06 PM

1)Hang Cleans 3x5 @ 135
2A)Front Squats 5x4 @ 185 1x12 @ 135
2B)Single-Leg Calf Raises 4x6 @ 41(2 sec. pause at top and bottom of each rep) 1x12 @ 25

06-26-2001, 09:28 AM
Bodyweight: 188

1A)Standing Military Presses 5x5 @ 135
1B)Chins WG-bwx10,bw+35x1* MG-bw+41x1* MG/SG-bw+41x1*

*3 10-sec. static holds during negative portion of rep

06-29-2001, 10:04 AM

1)Hang Snatches 3x6@95
2A)Front Squats 4x3@195 1x10@155
2B)Single-Leg Calf Raises 4x6@45 (2 sec. pause at top & bottom of reps)
3A)Standing Good Mornings 3x8@115
3B)Swiss Ball Crunches 3x8@25 (2 sec. pause at top position)

06-30-2001, 05:46 PM
Bodyweight: 186 ibs

1A)Swiss Ball Dumbell Benches 5x5@75
1B)Wide-Grip Chins 5x3@41+bw 1x1@45+bw(16 sec. negative)
2A)Russian Twists 2x10@10
2B)Reverse Trunk Twists 2x10

07-02-2001, 09:01 PM
1)Hang Cleans 155x3
2A)Front Squats 5x3@200
2B)Single-Leg Calf Raises 3x10@45 1x15@25
3A)Standing Good Mornings 2x8@125
3B)Swiss Ball Crunches 2x8@35

07-04-2001, 04:18 PM
1A)Standing Military Presses 5x4@145
1B)Standing Alternate Dumbell Curls 5x6@45
2)Russian Twists 2x8@15

Two weeks left in my strength cycle before starting up a hypertrophy cycle.Strength is still not back where it used to be yet.Maybe some new pr's next time around.

07-07-2001, 06:03 PM
1A) Medium-Grip Chins 3x4@bw+41 1x10@bw
1B) Swiss Ball Dumbell Benches 3x4@81 1x15@55
2)Russian Twists 2x12@15

*today bodyweight is 187 ibs
**Chins are getting tough.Will maintain poundage and go for reps.

07-08-2001, 06:00 PM
1A)Front Squats 3x4@205/1x10@165
1B)Single-Leg Calf Raises 3x8@51/1x12@45,1x8@25,1x6@bw
2A)Swiss Ball Crunches 2x15@25
2B)Swiss Ball Back Extensions 2x12@20

Started to do good mornings but, on my first set I could tell my lower back was not up to it so I switched to back extensions.One more week till hypertrophy phase.

07-10-2001, 11:52 PM
Shoulders & Arms:

1-A)Standing Military Presses 3x3,2,1@155
1-B)Standing Alternate Dumbell Curls 3x2@51
2)Russian Twists 2x12@15

***Added too much weight on both exercises.Should have used 150 for the presses.Will maintain weight next week.Didn't have much choice for curls.Smallest plates I have for dumbells are 3ib plates.Will maintain same weight next week for curls as well***

07-18-2001, 06:00 PM
Start of hypertrophy routine.
1.Front Squats 205x6,195x6,185x6
-alternated sets of squats with sets of lunges-
2.Barbell Lunges 135x8,x8,x8 ea. leg
3.Romanian Deadlifts 205x8,x8,x8

Bodyweight=190 ibs