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View Full Version : MY JOURNAL! Eating my own words....



DaChickenShowYo
11-18-2001, 01:08 PM
I've started a new routine and will keep my progress here. My goals are mainly to get stronger, but also to get bigger, and maybe more lean. Right now I am 15, 5'10", 165 lbs, 11%bf.

Here are my lifts from my last two workouts:

Bench 160
Squat 175x3 (worst lift)
Deadlift 225x2
Overhead strict press 105x3
Dips BW+25lbs x 8 (just started these)
Skull crushers 75 x 6
Curls 75x6
Chins BW +25lbs x 4
Bent over barbell rows 135x6
Powercleans 115 x 3
Dumbell clean and press 80 lb dumbells x 3
Hang from chin bar with 75lbs around waist for about 30 seconds
Decline weighted situps 50lbs on chest x 10

Here's the routine I've currently been doing for 2 weeks:

1st week:
Monday:
Warmup with hyperextensions and low weight squats building up.
Squats 2x1-5
Deadlifts 2x1-5
Optionally 1x1-8 front squats
Optionally 1x1-6 SLDLs
Chins 1x4-10
Bent over barbell rows 3x2-6
Overhead press 2x1-6
Optionally Db bench press 1x2-6
Optionally dips 1x4-6
Weighted decline situps 1x2-10
Optionally side bends 1x2-8
Optionally one set of grip work

2nd week:
Monday:
Warmup with light dips and chins and hypers
Powerclean 4 or 3 setsx1-5 reps
Weighted dips 4 or 3 setsx2-8 reps
Optionally Skullcrushers 1 or 2x2-8 reps
Curls 1x4-8
Optionally chins 1x4-8
Optionally dumbell rows 1 or 2x4-10
Rotor cuff exercise 1x6-10
Optionally arm wrestle exercise (its a wierd one) 1x4-8
Weighted decline situps 2x2-8
Side bends 1 or 2x2-8
Weighted hyperextensions 2 or 3x4-10
1 or 2 sets of grip work
Optionally front squats 1x4-8

Optional exercises I do only if I feel like I need the work.
I realize this is alot for one workout, that's why I have a week between them. Some muscles, such as hamstrings, lowerback, and traps need that long to recover on this routine. I have a good high cal high protein diet and usually at least 7 hours of sleep. I'll keep to this routine for a while and see what results I get.

I was on a similar one before, but hurt my back and couldn't lift for 2 months. Since then I've built my lifts back up close to what they used to be.

Orange357
11-18-2001, 04:52 PM
You work out only one day a week? want to explain you philosophy here..

DaChickenShowYo
11-18-2001, 08:38 PM
There's no reason to work any more if I can hit my whole body adequately and still make progress.

I also have many schedule constraints. It would be hard for me to find time to work out 3+ times a week. I might get two workouts a week sometimes instead. But I'll try to stick with one for a while and see how it goes.

syntekz
11-18-2001, 08:53 PM
Personally, if you are training hard with some degree of intensity. I don't see how you can train just once a week doing that many sets.

DaChickenShowYo
11-19-2001, 08:53 PM
Worked out today:

Powercleans, 105lbsx11 reps (WHOA!), 125x1, 115x4

Front squats 115lbsx8 reps (tired from powercleans)

Dips BW+25lbsx4 reps (again tired from powercleans), BW+10lbsx8 reps, BW+10lbsx5 reps

Decline situps, 50lbsx13 reps (YAY!)

Hyperextensions/glute/ham/gastroc raise, 50lbsx8 reps

Side bends 80lb dumbells x12 reps (grip gave)

Curls 70lbs x 9 reps

Rotor cuff exercise 10lb dumbell x 5 reps

Arm wrestle exercise 30lb dumbell x 6 reps

Grip work, held 80lb dumbells for 30 seconds

Good workout. Made progress on most lifts. I think the better powerclean is from taking a narrow stance instead of wide.

PowerManDL
11-19-2001, 09:57 PM
Why exactly are you doing 11 reps with power cleans?

Mystic Eric
11-19-2001, 10:07 PM
Originally posted by DaChickenShowYo


Arm wrestle exercise 30lb dumbell x 6 reps



wtf?!??! :confused:

DaChickenShowYo
11-20-2001, 03:49 PM
The arm exercise is hard to explain term. It's kind of like a reverse rotor cuff exercise. It makes my shoulders burn like hell, so I'm gonna keep doin it for a while.

Powerman, when I picked up the bar I wasn't planning to do that many reps. The week before I had only done 3 reps, so I was planning on getting 4 or 5. But instead of doing it with a wide stance, how I've been doing them, I tried a more narrow one, and was able to do 11 reps.

Sore like nothing else today. Can't think of a muscle that isn't sore. I think I'll be sticking to this routine for a while, but we'll see. Yesterday's workout took and hour, maybe an hour and 10 mins.

PowerManDL
11-20-2001, 05:45 PM
You seem to miss the point. Explosive, multiple-compound exercises (read: Olympic lifts) shouldn't be done for more than 5, maybe 6 reps. If you found it was that easy to do the reps, you should have increased the weight and done it that way.

Doing OL movements for more reps than that will lead to fatigue and breakdown in form, resulting in ineffectiveness of the reps at best and injury at worst.

You seemed to notate that you were "tired" from the cleans for the rest of the workout. That should have given you some clue.

On another note, what's with combining an athletic-type strength program with HIT?

DaChickenShowYo
11-20-2001, 08:46 PM
I am very aware of the rep ranges I should be using for an olympic or similar to olympic lift. I don't like to stop a set once I've started, regardless of how easy it is to move the weight, unless its and extreme example, which this is not. The 11 reps wasn't to complete failure. I could have pulled off another rep or two if I tried. Consider it a warmup....

You're comment about me being tired in some lifts after powercleans is irrelevant. It wasn't an extreme case of fatigue. I could still do my routine with progress. If you are tired from rows, will you stop and go home before your chins? Of course not. I realize rows don't compare to olympic lifting in these terms, but don't worry about it.

You could tell me to put the powercleans at the end of the workout. I would rather not. I believe in using my full energy on the most energy taxing exercises. Its easier for me to see strength progress this way, and for me, if the main energy taxing exercise is at the end of the workout (when I'm already tired), I tend to slack off and lose form. Just my preference. I still had lots of energy through the whole workout, there was no reason to stop after powercleans. If I was extremely fatigued, I would stop. With three years of training I know reasonably well my 'limits'.

I'm not combining any type of program with another. I put this routine together based on my goals. Please don't give me any 'that won't work' criticism until I'm done with this one. We'll see how it progresses in the weeks to come.

PowerManDL
11-20-2001, 08:52 PM
LMAO @ Chicken

DaChickenShowYo
11-20-2001, 09:56 PM
Wow, something must be very funny to you. Care to tell us what?

PowerManDL
11-20-2001, 10:09 PM
Well Chicken, I could give you a list, but I'd rather not sit here all night.

DaChickenShowYo
11-20-2001, 10:14 PM
Oooo nice one. Somehow I predicted that kind of a rebuttal from you. Seeing as how you're going to sit there all night anyway, why don't you enlighten us.

PowerManDL
11-20-2001, 10:21 PM
Listen 16 year old, if I wanted lip from you I'd unzip my pants.

DaChickenShowYo
11-20-2001, 10:26 PM
15. Glad to see we have a mature adult member that has something to back up his words.

I hate to be disrespectful to my elders, but you're giving me justification for it.

PowerManDL
11-20-2001, 10:29 PM
Kid, I got plenty to back up my words. What do you have?

DaChickenShowYo
11-20-2001, 10:37 PM
Lifts that will well surpass your's in a few years.

More progress in a month than you had in all almost 4 months of your 'inferior routine'.

I've already given you explanations for the problems you stated you had with my routine.

Plus the fact that I am likely bigger and stronger as a 15 year old than you were at 18 or older.

DaChickenShowYo
11-20-2001, 10:38 PM
All I'm asking you to do is explain your problems with my routine. If you can't do that, then you have already lost this argument.

PowerManDL
11-20-2001, 10:42 PM
Originally posted by DaChickenShowYo
Lifts that will well surpass your's in a few years.

More progress in a month than you had in all almost 4 months of your 'inferior routine'.

I've already given you explanations for the problems you stated you had with my routine.

Plus the fact that I am likely bigger and stronger as a 15 year old than you were at 18 or older.

Now *this* is funny....

More progress than me, huh? I can't recall having a week where I actually regressed on a given lift, as you did on your weighted dips, and only one rep improvement on the power clean top set.

And no, I was still stronger than you at 18 when I started lifting.

DaChickenShowYo
11-20-2001, 11:33 PM
Let's look at your first journal. In the beginning:

155x3 for powercleans
135x3 for pushpress
+70x3 for pullups
30x6 for hammercurls
350x3 deadlifts
255x8 SLDLs
35x12 russian twists
60x12 reverse hyper
440x8 calves
225x3 benchpress
250x6 OL squat
190x3 incline bench
70x10 tricep extension

After:
265x5 OL squat (+15lbs)
315x6 SLDL (+ bout 60)
255x1 bench press (+ maybe 25)
+55x8 pullups (- bout 10lbs)
40x5 curls (+ maybe 5 lbs. because normal curls stronger than hammers)
110x6 tricep extensions (+35)
145x5 push press (+10)
185x3 incline bench (-5 lbs)
155x3 powercleans (0 increase or decrease)

Good actually. Nice squat, deadlift, and tricep strength increases.
Then again, some lifts went down, and powercleans stayed the same.

PowerManDL
11-20-2001, 11:45 PM
The concept of rep ranges is foreign to you, isn't it? As must be the idea of not going to failure.

The +55x8 is not a drop since I was doing +60 for triples at the beginning.

The incline press is not a drop because I didn't go to failure.

The power clean is irrelevant because I was training it for strength-endurance purposes, not for gain.

There is a such thing as sub-maximal training, which is what a lot of those lifts were.

The lifts I explicitly wanted stronger got stronger. The rep ranges I wanted to increase increased. What's your point?

DaChickenShowYo
11-20-2001, 11:56 PM
Forget it. Leave this in the chatroom, not the journal.

PowerManDL
11-27-2001, 07:28 PM
:spam:

DaChickenShowYo
11-28-2001, 06:39 PM
Suprise suprise power....

I haven't been able to post cuz my comps been broken, but its good now so here's what I did saturday:

Squats:
Warm up:
95lbs - 8 reps
145 - 4 reps
165 - 1 rep
Working:
195lbs - 3 reps! (+20lbs)

Deadlifts:
Warm up:
135lbs - 6 reps
Working:
235 - 1 (Almost to my old max)
185 - 8 reps

SLDLs:
Working:
185 - 6 reps (really this was my first time to seriously try these, didn't want to push it after those squats)
135 - 10 reps

Strict OH press:
Warm up:
45 - 15 reps
Working:
125 - partial rep
105 - 3 reps (maintained =\)

DB bench press:
Working:
60's - 4 reps (+2 reps)

Weighted chins:
Working:
Wierd drop set using 20lbs, 10lbs, and bodyweight
Went to near failure on each weight twice, sore like hell next day.

Curls:
Working:
70 - 9 reps

Skull crushers:
Working:
70 - 4 reps

Weighted decline situps:
Working:
+60lbs. - 6 reps + crunches

Weighted side bends:
Working:
80lbs - 10 reps + static contraction (just to let ya know, I could use more weight on this but my gym's dumbells only go up to 80, and my grip gives out at about 10 reps

Static hold:
Working:
80 lb. dumbells for 30 seconds

SLDLs, curls, skull crushers, and deadlifts were submaximal (=P)

Good workout! Happy with the squat. I may deviate 'a little' from my origional routine. Alot of it depends on my time and how I feel.

Weight was 169 today.

DaChickenShowYo
11-29-2001, 05:58 PM
Worked out today:

20 super fast hyperextensions, just to warm up

Powercleans:
65 - 5 reps
105 - 2 reps
115 - 1 rep
125 - 5 reps
130 - 5 reps (YAY! That's +20lbs from last time powerman! Although most of it was probably from doing the off the ground instead of on the lowest safety bar setting.)

Dips
BW - 5 reps warmup
+25lbs - 5reps (...... these aren't progressing, might make a seperate press day every other week. I was pissed so I did DB benching instead)

DB bench press
60lb dumbells - 4 reps (not bad after dips)
60's again - 1 rep

Then did a wierd DB jm press. Well whatever works.
used 35lb dumbells for somethin like 6 reps

Did rotor cuff exercise with 15lb dumbells for bout 5 reps with each arm.

Bent over DB rows
60lb dumbells - 6reps
then again for 3 reps

Chins, BW - 7 or 8 reps, first ones slow, just for lat size.

DB rows using a bench
60 lb dumbell - 8 reps

DB shoulder press
40 lb dumbells - 5 reps

Decline weighted situps
BW + 60lbs - 10 reps + 10 crunches (YES! That's + 4 reps, up weight next week)

Static hold with 80lb dumbells, no idea how long, just till grip gave. Walked around a little while I was holding them.

Good workout. I'm making alot if progress in lifts that require alot of hamstring, back, and glute strength.

DaChickenShowYo
11-29-2001, 08:10 PM
Help me with a new routine! Check out my post in training.

DaChickenShowYo
12-04-2001, 08:31 PM
Yesterday I did:
Squats, warmed up then did 195x2, kinda of slow (I wasn't very focussed, due to a new positioning of the bar on my shoulders instead of my traps), then did 195x1, then did 165x6 and 165x3 to failure.
Powercleans, warmed up to 120x4, and 120x4 again.
Decline weighted situps, did 60x10, and 70x4 (getting strong in these :D)
Glute/gastroc/ham raises (on a hyperextension apparatus), did BW+50lbsx20, BW+30lbsx20

Today I did:
Bench press, warmed up to 150x1 (:cry: lost strength probably because I haven't done these in like a month ;) ), then DB press 60'sx4, 60'sx1, then back to barbell bench for 2 sets of 6 reps to failure with 135lbs.
Rows, warmed up to 145x4, 135x3, then 125x6 to failure and 125x6 again to failure.
DB lateral raises, 20'sx7 reps, 15'sx10 reps
Skull crushers, 70lbsx11(Yay!), 70lbsx6
Curls, 70lbsx8 (very strict), 70lbsx6

PowerManDL
12-04-2001, 09:15 PM
Told ya.

DaChickenShowYo
12-06-2001, 08:39 PM
Worked out today:
Warmed up with hyperextensions and squats,
Squats, 195x2 (:cry: ), 165x3, 145x6, last set done to failure,
Powercleans, 135x2, 125x4
Weighted decline situps, BW+75x5, BW+65x6
Weighted glute/hams on a hyperextension apparatus, BW+50lbsx15, last few reps slow, BW+60x10
Side bends 80lbs x 12 slow reps on each side

Good workout, squats aren't progressing!

Power I'm a little concerned about recovery time on this routine. Today my glutes and hams were still a little sore, but I just worked through it. I think tomorrow my chest will still be sore. And I'm doing overhead presses right after my squat and powerclean day, don't ya think that's a little much on the traps? Or will I get used to it?

PowerManDL
12-07-2001, 12:24 AM
You'll almost have to throw in some supplemental restorative work, especially until you adapt to the workload.

This can include 10-15 minutes of HIIT work, or even restorative movements done for 15-20+ reps the day after the session.

Also, the deloading week is absolutely critical-- I originally said every 4th week, but I had to adjust it to every third week to make sure I'm not overdoing it more than I want.

And yes, you'll stop getting sore soon. You're just not used to the frequency yet.

DaChickenShowYo
12-07-2001, 02:23 PM
Alright. I've been doing some light swimming after workout, along with sitting in the sauna and hottub then a shower. Trying to eat alot more, taking creatine a little more frequently and trying to get more sleep. Hopefully this will speed up my recovery some :D

DaChickenShowYo
12-17-2001, 04:35 PM
My comp has been out for about a week, so I haven't been able to post.

Let's see, because of my schedule I took my week with only 2 workouts last week:
Monday:
Squats, worked up to 195x4. Finally!
Powercleans, I think I got up to 135x3. Used bigger plates, so that probably affected my strength a little lol.
Decline situps, 2 sets, last one was 80x3 (this was kinda uncomfortable on my lower back)
Glute/ham raise on hyperextension apparatus with 70lbs, something like 11 reps, I don't remember.

Thursday:
Just did my Friday workout instead:
OH press, worked up to 105x3
Weighted chins, worked up to BW+20lbs x 3 reps (for the record, I do these from full bottom position, hanging from the bar)
Weighted dips, 2 sets, 1st was BW+20lbs x 7 good reps
Lateral raise, 2 sets, 1st 20lb dumbell x 8 reps I think
Standing barbell curls, 2 sets, 1st was 80lbsx5 reps

Will work out today. I'm wearing a belt on OH press and Powercleans now because of the pressure they put on my spine, its getting painful, and the belt has helped so far.

DaChickenShowYo
12-18-2001, 08:43 PM
Yesterday I did:
Squats, 205x2, then 2 sets with 145 from bottom position just below parallel. These bottom position ones seem to be helping with my starting power and speed.
Powercleans, missed 145, got 135x1, then went down to 115 and only got it for 1 rep, wtf?
Weighted situps, 1 set with 50lb dumbell for bout 16 reps
Weighted glute/hams/hypers, 70lb dumbell for bout 10 reps (I keep reps low by doing last ones slow, mainly for hypertrophy =)

Today I did:
Bench press, missed 150, got 145 easy, then did 125 for sets of bout 6 reps to failure, mainly focusing on power/speed and form.
Rows, 145x4, then 145x3, then 125x10 and 125x7
Skullcrushers, 80x5, 70x7
Db laterals, 15'sx8, 15'sx6
Curls, 80x5, 70x8

Good workouts, sad about the powercleans though

DaChickenShowYo
12-24-2001, 07:00 PM
Didn't do thursday and friday workouts last week, I was kinda sick and tired.

Gym is closed, but I'll do what I can with what I have at home.

Switched posterior chain exercise because I've been doing squats for a while.

Today I did:
Deadlifts: Warmed up to 225x1, then 225x1 again, then 200x7, then 200x6
Shrugs 180x10 maybe, forgot.
Didn't do abs or hyperextension exercises because of time and lack of equipment and energy. Deadlifts hit these hard, but I'll add a set of weighted situps and maybe hyperextension off the floor, good for lower back isolation =).

DaChickenShowYo
12-25-2001, 06:43 PM
Worked out today........on christmas day....... gosh I'm a loser.

Ah well, beats sittin inside 'conversing' with family while sucking in old people smell.

Well, all gyms are closed and will be for a while, so I worked outside again. Frickin' cold. Due to bad conditions and VERY innaccurate weights, my lifts suffered:

Bench press, missed 150, missed 140, hit 130. Then did 120 to failure. Then did 70 close grip almost to failure. Then did front dips on a straight bar almost to failure

Rows, got 140x1 130x2, then 120 almost to failure

Dumbell swings, just wanted to try these, I'll replace my shoulder raise with this for a while. Felt good, kinda wierd, and my spine at the lowerback feels pretty bad, but these didn't seem to aggrivate it. Used a 65lb. dumbell for about 6 swings per set, did about 3 sets.

Used the 65lb. dumbell to do curls with both hands at once, did one set to failure.

DaChickenShowYo
12-29-2001, 06:41 PM
Missed thursday and friday workouts again this week.

I'm only going to do one more week of this strength/athletic performance routine. I've been focussed on strength for bout 5 months now, and I've made good progress where I wanted to, which was mainly my squat, which has gone up bout 60lbs =).

Once the gym reopens I will start mainly size focused training. I'm sorry, but I'm sick of my puny arms and legs and chest and everything else. The strength training has really shot up my shoulder/trap size, making me look bigger from the front :D . I think I'll use a basic push/pull/legs split, focusing on big compound movements with a few sets of isolation.

Gotta run, will post more later.