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Kana
11-10-2006, 08:54 AM
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Bob
11-10-2006, 08:56 AM
Kana.. welcome to Journal land...
It seems like you have done a lot of thinking..
Just one question.. why the 100 rep sets?

Kana
11-10-2006, 08:59 AM
Kana.. welcome to Journal land...
It seems like you have done a lot of thinking..
Just one question.. why the 100 rep sets?

Hello bear. I'm quoting the man himself for the explanation.

"The final exercise of the workout is a "flushing" set of 100 repetitions. Ideally you'd complete the 100 reps without any rest, but at first, while you build up your work capacity, it's okay to take a few 3-5 second pauses during the set.

The purpose of this set isn't to stimulate hypertrophy directly, but rather to enhance recovery from the previous workload. The very high rep/low intensity set will increase muscle flushing which will help bring blood and nutrients to the muscle group as well as the tendons.

It'll also help get rid of the metabolic wastes accumulated during the workout. Plus, systematic use of very high rep sets can increase muscle capillary density (more blood vessels going to the muscles) which will further enhance recovery capacity as well as work capacity.

There will still be a minimal hypertrophy effect from such sets, mostly in the slow-twitch muscle fibers. While athletes don't want that, bodybuilders who are only interested in size will accept any added hypertrophy they can get!"

Kana
11-13-2006, 02:28 PM
Quads

Squats - 4x8@225
Leg Press - 3x12@270 (ss) Lunges - 3x10@75lb db
Sissy Hack Squats - 3x12 @ 180
Hack Squats - 1x40 @ bar

Calves

Seated Raises - 3x15@90

Kana
11-14-2006, 09:50 PM
Back

Bent Over Rows (Sumo) 4x8@225
Grasscutters 3x12@60 (ss) Pullovers 3x10@50
Rope Lat Pulldown 3x12@160
Pulldowns 1x50@50

Traps

Haney Shrugs 3x10@135
DB Shrugs 3x10@65
Calf Machine Shrugs 3x10@220

Kana
11-15-2006, 08:09 AM
Calories - 4106

High(er) carb days = 330g protein, 344g carbs, 33g fat

Moderate days = 330g protein, 275g carbs, 33g fat

Low(er) carb days = 330g protein, 206g carbs, 33g fat

Kana
11-17-2006, 06:16 PM
Chest

BB Flat Bench 2x8@225, 2x6@255
DB Incline 3x10@65 (ss) DB Incline Fly's 3x8@30
DB Wide/In 3x10@50
Pec Dec 50@50

Shoulders

Bent Over Lateral Raises 3x10@30
Standing Front Raises 3x10@30
RC work

Stumprrp
11-17-2006, 07:27 PM
nice workouts man but your fats look kinda low, taking an old school approch?

Kana
11-20-2006, 02:38 PM
Squats 10x3 @225lbs 70 secs between sets

Dips 3x6 BW+15lb, 1x6 BW+20lbs
Superset
Bent Over DB Row 4x6@80lbs 60 secs between sets

Skull Crushers 4x6@70lbs
Superset
Standing DB Curls 4x6@40lbs

Lying Leg raises 4x6 w/20lbs DB
________________________________________________
After testing out the original program I planned on doing I quickly realized it's not for me. I'm not going to gain a lot of strength because those supersets are draining which prevents me from moving heavy weights.

So, I decided to switch to one of Chad Waterbury's full body splits. And I love it! My workout today was awesome and I can't wait for Wednesday when I train again.

Kana
11-21-2006, 07:21 AM
Cardio Day

30 mins light jog 4.5 mph @ 2.0 incline

Kana
11-22-2006, 08:09 AM
Flat Bench 10x3@245lbs 60 secs rest

RDL's 4x6@255lbs
superset
Standing DB Military Press 4x6@60lbs 60 secs rest

Standing Calve raises 4x6@220lbs
superset
Haney Shrugs 4x6@205lbs 60 secs rest

Pushdowns 4x6@160
superset
RC work 60 secs rest

mickyjune26
11-22-2006, 09:07 AM
Those are some strong rows. Keep it up!

KevinStarke
11-22-2006, 10:00 AM
Wow man strong benching, whats your current max?

Kana
11-22-2006, 04:31 PM
Wow man strong benching, whats your current max?

I honestly don't know. The last time I maxed out it was 300, but that was a few months ago. This full body split I'm on now, I'll work the chest three times a week, but with different exercises. So, I'm hoping that I'll set a new PR soon. :)

Kana
11-23-2006, 10:20 AM
Cardio

15 mins walking 4.5 incline 3.0 mph
15 mins jogging 4.5 incline 4.5 mph

Kana
11-24-2006, 10:12 AM
Chins 10x3 @ BW 70 secs rest

DB Incline Press 4x6 6@70, 6@75, 6@80, 6@80
superset
Hammer Curls 4x6@45 60 secs rest

Seated calve raises 4x6@110
superset
Leg Curls 4x6@120 (supposed to be glute ham raises, but nothing to do them on.) 60 secs rest

Smith Machine lunges 4x6 @135

Kana
11-25-2006, 12:13 PM
Cardio

10 mins walking 3.0 incline 3.5 mph
20 mins jogging 3.0 incline 4.5 mph

Kana
11-27-2006, 09:12 AM
AM Weight 241lbs

Squats 10x3@245lbs 70 secs rest

Dips 3x6@BW+20lbs, 1x6@BW+25lbs
Superset
DB BO Rows 4x6@85lbs 60 secs rest

Skull Crushers 4x6@70lbs
Superset
Standing Barbell Curls 4x6@90lbs

Kana
11-29-2006, 01:20 PM
BB Flat Bench 10x3@250lbs 60 secs rest

RDL's 4x6@260lbs
superset
Standing DB Press 4x6@65lbs 60 secs rest

Shrugs 4x6@225lbs
superset
Standing calve raises 4x6@220lbs 60 secs rest

Pushdowns 4x6@160lbs

Kana
12-01-2006, 08:28 AM
Chins 10x3@BW+10lbs

DB Incline 4x6@85lbs
superset
Hammer Curls 4x6@50lbs

Seated calve raises 4x6@100lbs
superset
Leg curls 4x6@110lbs

Smith Machine lunges 4x6@135lbs

Kana
12-04-2006, 09:22 AM
Squats 10x3@250

Dips 1x6@BW+25, 3x6@BW+35
(SS)
DB BO Rows 4x6@90

Skullcrushers 4x6@80
(SS)
BB Curl 4x6@90

KevinStarke
12-04-2006, 11:52 AM
Workouts are all lookin awesome man. Where in Cali are you from, im moving to San Francisco in January.

Kana
12-06-2006, 05:52 PM
Flat BB Bench 10x3@255 60 sec rest

RDL's 4x6@260
(SS)
Standing DB Press 4x6@65

Shrugs 45 degree angle 4x6@225
(SS)
Standing calve raises 4x6@220

Pushdowns (singles) 4x6@50

Thanks Kevin. I'm really loving this full body split. I'm in southern cali, but I have some friends in San Fran and they love it.

Kana
12-08-2006, 09:58 AM
Chins 8x3@BW+15 (I barely got the 3rd rep on the 8th set :( )

DB Incline Press 4x6@90
(SS)
Hammer Curls 4x6@45

Seated calve raises 4x6@100
(SS)
Smith Machine Lunges 1x6@135, 3x6@185

BO Lateral raises 4x8@30

KevinStarke
12-08-2006, 10:29 AM
Damn man real strong stuff past copule workouts, 255 for 10 triples is nuts especially with minimal rest.

Kana
12-11-2006, 05:49 PM
Squats 10x3@260 70 secs rest

Dips 4x6@BW+35
(SS)
BO DB Rows 4x6@95 60 secs rest

Skullcrushers 4x6@70
(SS)
BB Curls 4x6@90 60 secs rest

Thanks Kevin. My workouts are coming along nicely. :)

Kana
12-13-2006, 01:19 PM
Bench 7x3@265, 2@265 (Was going for 8x3 with the higher weight, but I was dead tired and couldn't get the last rep)

RDL's 4x6@225
(SS)
Standing DB Press 4x6@70

Standing Calve raises 4x6@240
(SS)
Shrugs (45 degree angle) 4x6@225

Pushdowns 4x6@95

Exhausted!

8.8
12-14-2006, 06:18 PM
nice work out man im liking the 10 sets of 3 german comp???

KevinStarke
12-14-2006, 06:20 PM
Awesome benching man 23 total reps of 265, very nice. Everything else looks strong as well.

Kana
12-15-2006, 08:06 AM
Chins 8x3@BW+15 (these are still pretty hard for me)

DB Incline Press 4x6@95 (I'm going for 100's next week)
(SS)
Hammer Curls 4x6@50

Seated calve raises 4x6@110
(SS)
Smith Machine Lunges 4x6@135

I don't know what was more tiring today...getting the db's in the position to do the reps or actually performing the six reps.

Kevin-Thanks brutha! My chest was absolutely exhausted after those 23 reps. I can't wait for the day when I do 10x3@275. :)

8.8- Thanks hun! Not sure what the german comp is, but this is my first time with 10x3's and I'm seeing some good gains. I'm not sure if you visit T-Nation or not, but this is one of Chad Waterbury's routines. I think after another month on this one, I might switch to one of his other routines that looked like fun.

8.8
12-15-2006, 11:52 AM
8.8- Thanks hun! Not sure what the german comp is, but this is my first time with 10x3's and I'm seeing some good gains. I'm not sure if you visit T-Nation or not, but this is one of Chad Waterbury's routines. I think after another month on this one, I might switch to one of his other routines that looked like fun.

oh ok , my sister did a program similar to this one over the summer, and i couldnt exactly rememebr what type of training it was, but now that i think about it more it was german volume training which probally dosnt mean much more to you, my guess is waterbury designed his program after german volume training

Kana
12-18-2006, 08:40 AM
Squats 8x3@265, 2x3@275 70 secs rest

Dips 3x6@BW+35, 1x6@BW+40
(SS)
BO DB Rows 4x6@100

Skullcrushers 4x6@80
(SS)
BB Curls 4x6@90

KevinStarke
12-18-2006, 11:41 AM
Awesome squat strength man triples are great.

Kana
12-21-2006, 06:59 AM
Bench 8x3@265

RDL's 4x6@225
(SS)
Standing DB Press 4x6@70

Standing Calve raises 4x6@260
(SS)
Shrugs 4x6@225

Pushdowns 4x6@100

Thanks Kevin, I'm getting there.

Kana
12-22-2006, 07:52 AM
Chins 10x3@BW+10

Incline DB Press 3x6@100, 1x5@100 (I tried my hardest to squeeze out that last rep, but I just couldn't do it)
(SS)
DB Hammer Curls 4x6@50

Seated Calve Raises 4x6@180
(SS)
Smith Machine Lunges 4x6@155

RC Work

KevinStarke
12-22-2006, 01:21 PM
Strong incline pressing man.

Kana
12-24-2006, 10:59 AM
Since the gym's closed for X-mas I decided to get my Monday workout in today and take the next two days off.

Squats 8x3@275 60 secs rest

Dips 2x6@BW+35, 2x6@BW+40
(SS)
BO DB Rows 4x6@105 60 secs rest

Skullcrushers 4x6@80 (Next week I'm ditching these and doing CGBP)
(SS)
BB Curls 2x6@90, 2x6@100 60 secs rest

Sidebends 4x10@55

I hit it HARD today. I felt like I was going to puke the whole time. :)


Thanks Kevin. Those inclines were tough as hell. I want to get all 6 next time.

Kana
12-27-2006, 08:41 AM
Bench 10x3@265 rest varied 1-2mins

RDL's 4x6@185 (Dropping down to work on form)
(SS)
Standing DB Press 4x6@70 60 secs rest

Haney Shrugs 4x6@185
(SS)
Standing Calve Raises 4x6@260 60 secs rest

Stumprrp
12-27-2006, 09:27 AM
good work kana

KevinStarke
12-27-2006, 12:14 PM
workouts look real strong man, your 10 sets of 3 on bench is interesting I might give that a shot some time.

Kana
12-29-2006, 11:28 AM
Chins 10x3@BW+15

Incline DB Press 4x6@100
(SS)
Hammer Curls 4x6@55

Seated Calve Raises 4x6@180
(SS)
Pushdowns 4x6@95

Workout sucked today because I didn't get enough sleep last night.

Stump: Thanks dude! I'll be switching it up some what after next week. I'll keep the rep scheme, but I'll be adding some new exercises.

Kevin: You should definitely try it. I've seen good gains in both strength and size. Give it a few weeks and let me know what you think.

Kana
12-31-2006, 11:36 AM
I hit the gym today since it's closed tomorrow.

Squats 10x3@285 60 secs rest

Dips 4x6@BW+45 (Total=285)
(SS)
BO DB Rows 4x6@105

BB Curls 4x6@90
(SS)
CGBP 4x6@205

Any ideas on what I could do other than skullcrushers and CGBP? Skullcrushers kill my elbows and CGBP are rough on the wrists.

Kana
01-03-2007, 08:42 AM
Bench 7x3@270 (I stopped early because I had some pain in my right elbow)

RDL's 4x6@225
(SS)
Standing DB Press 4x6@70 (These were pretty easy today)

Shrugs 4x6@275
(SS)
Standing Calve Raises 4x6@280

I think after my workout on Friday I'm going to take a week off. My body is a bit achy and I haven't taken any time off in awhile. Plus, I'm starting my new routine after this week and I want to be fresh for it.

8.8
01-03-2007, 11:18 PM
I hit the gym today since it's closed tomorrow.

Squats 10x3@285 60 secs rest

Dips 4x6@BW+45 (Total=285)
(SS)
BO DB Rows 4x6@105

BB Curls 4x6@90
(SS)
CGBP 4x6@205

Any ideas on what I could do other than skullcrushers and CGBP? Skullcrushers kill my elbows and CGBP are rough on the wrists.

tricep exercises im guessing- french curls- cable push downs- rolling db tris- dumbell kick backs


nice squats!!

Kana
01-05-2007, 12:54 PM
Chins 8x3@BW+15

DB Incline Press 6@80, 2x6@90, 6@100
(SS)
Hammer Curls 4x6@55

Single Pushdowns 3x10@40
(SS)
Reverse Pushdowns 3x10@40

Seated Calve Raises 4x6@180

I took it easy today. Now it's time to rest for a week and come back strong with my new 4 week routine.

8.8 Thanks my legs are starting to come around, finally!

Kana
01-15-2007, 01:39 PM
Well I was back at it today after taking a week off to rest. And it was some what of a crappy day.

First off, I forgot my Ipod. :( Then I had to skip a few exercises because the routine I was going to use takes to damn long, then my dip belt broke. Thankfully, I can still use it, but I need to rig it up a bit.

Push Press 10x3@185
paired up with
Pullups 10x3@BW+10

Dips 10x3@BW+55
paired up with
Side Bends 10x3@85

I was going to use this routine, but I think I'll alter it instead, so I have enough time to do all the exercises.

KevinStarke
01-15-2007, 03:09 PM
Workouts look real good man nice push presses and dips.

Kana
01-23-2007, 07:12 AM
Squats 8x3@285

Dips 4x6@BW+30
(SS)
BO DB Rows 4x6@100

BB Curls 4x6@100
(SS)
OH Tri Ext 4x6@75


My last 3 workouts, I've felt like I was going to puke. It's kind of weird because I always workout with the same intensity.