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ChrisH
10-31-2005, 02:28 PM
I just started university at a big sports uni called loughborough (in the UK), which happens to have an amazing gym, so I thought it'd be about time I started another journal.

I got this routine from the fortifiediron boards in the recent article on hypertrophy. This will be a short cycle, just until christmas. Then I mght introduce some rep range changes and things like that.

Routine:
Monday & Thursday
Squats 3x8-10
Leg curls 2x8-10
Rows or Pulldn 3x8-10
Shrugs 3x8-10
Curls 2x8-10

Tuesday & Friday
Dips/Bench press 3x8-10
OHP/Military press 3x8-10
Triceps 2x8-10
Calves 3x12-15
Abs 3x12-15

Week: 1 Workout: 1
Monday 31st Nov 2005

All weights in kg

Squats (50x10)x3
Standing Leg Curls 0x10x3 L 0x10x3 R
Advanced Pulldown 20x10x3
Shrugs DB 42.5x10x3 Machine 100x10
Curls BB 30x10x2 DB 15x8,12.5x10

ChrisH
11-02-2005, 07:18 AM
Tuesday & Friday
Dips/Bench press 3x8-10
OHP/Military press 3x8-10
Triceps 2x8-10
Calves 3x12-15
Abs 3x12-15

Week: 1 Workout: 2
Wednesday 2nd Nov 2005

All weights in kg

Bench Press 90x8,80x10,80x8
DB Shoulder Press 20x10 (too slow on conc), 15x10, 15x8
Dips BWx10,7,9

Missed calves and abs cos I was feeling a bit queasy.

ChrisH
11-03-2005, 06:03 PM
Week: 1 Workout: 3
Thursday 3nd Nov 2005

Squats 50x10 | 70x10 | 90x10
Leg curls 0,0,0x10,10 | 0,2.5,0x10,10 | 0,5,2.5x10,10
WG Chins BWx8 | MedGrip 10x8 | Medgrip 20x6 | WG BW x 6
DB Shrugs 45 x 10 | 45 x 10
DB Hammer curls 17.5x8 | 15x8 | 15x8

ChrisH
11-05-2005, 07:25 AM
Week: 1 Workout: 4
Friday 4th Nov 2005

DB Bench 35x10 | 35x8 | 30x10
DB Shoulder Press 20x10 for 3
Bench dips BWx10 | 25x10
Calve Raise 120x15|120x10|120x8
Incline situps BWx15 for 3 sets

ChrisH
11-15-2005, 06:30 PM
Week: 2 Workout: 1
Tuesday 2nd Nov 2005

All weights in kg

DB Bench Press 40x8 | 40x6 | 40x5
DB Shoulder Press 22.5x10 | 22.5x10 | 22.5x8
Dips BWx10,8

HILL
11-16-2005, 10:31 AM
Looking good dnt gorget diet is just as important as training. also what you doing at loughborough. i heard the centers of excellence have excellent gyms

ChrisH
11-17-2005, 02:28 AM
Yeah i'm trying to get diet in order, pretty hard with set meal times and late nights; always end up missing breakfast. Its got a really awesome gym. Dumbells up to 60kg, lots of squat racks, lots of olympic lifting stations etc. I'm not doing a sport related course at loughborough, i'm doing engineering stuff, but i'm aiming to improve myself physically as well as educationally. 5 years at loughborough should do the trick I think :)

ChrisH
11-21-2005, 04:55 PM
Week: 3 Workout: 1
Monday 21st Nov 2005

Squats 50x10 | 120x2 | 100x8 | 100x8
Leg curls 0,5,5x10,10 | 0,5,5x10,10 | 0,5,5x10,10
WG Chins BWx10 | MedGrip 10x8 | Medgrip 20x3 | WG BW x 8
DB Shrugs 50 x 8 | 50 x 8
DB Hammer curls 15x12 | 15x6 | 7.5x12

ChrisH
11-24-2005, 03:07 PM
Week: 3 Workout: 3
Thursday 24th Nov 2005

Squats 50x10 | 100x8 | 100x8 | 100x8 ouch
Leg curls 0,5,5x12 | 0,5,5x12 | 0,5,5x10
WG Chins BWx10 | MedGrip 10x8 | Medgrip 10x8 | WG BW x 4
DB Shrugs 50 x 10 | 50 x 10
DB Hammer curls 15x12 | 15x6 | 7.5x12