Mac's Journal

[macdaknife]

Hey! I've been training for about a year and a half (after nearly 10 years of inactivity in over 20 years as a nuclear submariner) and this journal is mainly to help me keep track of progress whilst (hopefully) motivating me to push harder!

In the 1st year of training I put on about a stone of lean weight (under the flab accrued over 2 decades of alcohol abuse) though I pretty much lost that in 6 weeks when I broke my foot just before Christmas 2010! I've put about half of that back on since I started training again about 6-7 weeks ago (though I still can't lunge, squat or push the deadlifts).

I read Jay Wainwright's 'Backside of Arms' article and, as that's always been by far the weakest part of my body (when I was active before, everything I did was leg-orientated: cycling, running, squash, kickboxing, hillwalking) I've decided to give that a go. I have added a lot to the rest of the week in order to do the rest of my body and ended up with this:

Day 1 - Arms (am & pm)
Day 2 - Rest
Day 3 - Shoulders
Day 4 - Legs
Day 5 - Arms (am & pm)
Day 6 - Rest
Day 7 - Back & Chest

I realise this is a lot but I'm determined to see it through for the 6 weeks (eating like a sonofabitch!) to see what happens! After that I'll (hopefully) have full movement back in my ankle so intend to try the 5x5 to pack on some meat.

Any (preferrably positive) comments or suggestions are most welcome.

thanks


Mac

[macdaknife]

Friday 15 April - Week 1 Day 1

Arms (am)

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
4 @ 35kg
5 @ 25kg
4 @ 27.7kg
4 @ 30kg
4 @ 32.5kg
4 @ 32.5kg

Chin Ups (40X1 tempo - 2 mins between sets)
4
4
4
3
2
2

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 30kg
6 @ 35kg
6 @ 45kg
6 @ 50kg

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 12.5kg
6 @ 12.5kg
6 @ 12.5kg
6 @ 12.5kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

Arms (pm)

Tricep Kickbacks 3 x 15 (warmup)

EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
8 @ 30kg
6 @ 25kg
8 @ 20kg
8 @ 20kg
8 @ 20kg
8 @ 20kg

EZ Bar Preacher Curl (30X2 tempo - 90 secs between sets)
8 @ 20kg
8 @ 20kg
8 @ 20kg
8 @ 20kg

Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
10 @ 7.5kg
10 @ 7.5kg
8 @ 7.5kg

Incline Concentration Curl (3030 tempo - 60 secs between sets)
10 @ 7.5kg
10 @ 10kg
8 @ 10kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

[macdaknife]

Saturday 16 April - Week 1 Day 2

Rest!

[macdaknife]

Sunday 17 April - Week 1 Day 3

Shoulders

DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
21 @ 7.5kg
21 @ 7.5kg
21 @ 7.5kg

DB Front Raises superset with DB Press (90 secs between supersets)
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg

BB Shrugs (90 secs between sets)
15 @ 52kg (most I can get on that bar)
15 @ 52kg
15 @ 52kg

[I do feel that this day is very light compared to the rest of the training week... almost an extra rest day, but maybe that's not a bad thing!]

[macdaknife]

Monday 18 April - Week 1 Day 4

Legs

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Clean & Press (2 mins between sets)
8 @ 50kg
8 @ 55kg
8 @ 55kg

V Squat Machine (2 mins between sets)
12 @ 120kg
12 @ 140kg
12 @ 140kg

Calf Raises (2 mins between sets)
12 @ 140kg
12 @ 140kg
12 @ 140kg

Stiff Leg Deadlift superset with Leg Curl (90 secs between sets)
10 @ 100kg & 10 @ 50kg
10 @ 110kg & 10 @ 60kg
10 @ 110kg & 10 @ 60kg
10 @ 120kg & 10 @ 60kg

Leg Press superset with Leg Extension (90 secs between sets)
15 @ 100kg & 10 @ 60kg
15 @ 130kg & 10 @ 60kg
15 @ 130kg & 10 @ 60kg
15 @ 140kg & 10 @ 60kg

Extreme Fascial Stretch of Calves & Quads

1.5 mile (gentle) jog home

[macdaknife]

Tuesday 19 April - Week 1 Day 5

Arm (am)

1.5 mile (VERY) gentle jog in

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
4 @ 32.5kg
2 @ 32.5kg
4 @ 30kg
4 @ 30kg
2 @ 30kg
4 @ 27.5kg

Chin Ups (40X1 tempo - 2 mins between sets)
4
4
4
3
2
2

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 45kg
6 @ 50kg
6 @ 50kg
5 @ 52.5kg

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 12.5kg
6 @ 15kg
6 @ 15kg
6 @ 15kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

Arms (pm)

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Rope Pushdowns 3 x 15 (warmup)

EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
8 @ 25kg
8 @ 25kg
8 @ 25kg
6 @ 25kg
8 @ 22.5kg
8 @ 22.5kg

EZ Bar Preacher Curl (30X2 tempo - 90 secs between sets)
6 @ 22.5kg
5 @ 20kg
5 @ 17.5kg
6 @ 15kg

Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
10 @ 8kg
10 @ 8kg
7 @ 7kg

Incline Concentration Curl (3030 tempo - 60 secs between sets)
10 @ 8kg
10 @ 9kg
8 @ 10kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

[Off Road]

I moved this to the Journals Forum. I'm excited to follow this and see how you progress with it. I am enjoying the routine so far and I've added 1/4 inch to my arms in the first week. But then again it is probably just swelling from the trauma, but I'll continue to monitor it to see the changes.

[macdaknife]

I moved this to the Journals Forum. I'm excited to follow this and see how you progress with it. I am enjoying the routine so far and I've added 1/4 inch to my arms in the first week. But then again it is probably just swelling from the trauma, but I'll continue to monitor it to see the changes.

thanks for that Off Road... didn't realise I'd started this in the wrong place.

I'm enjoying it too though I haven't measured anything (I'll start now).


Mac

[macdaknife]

Friday 22 April - Week 2 Day 1

Arms (am)

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
6 @ 30kg
6 @ 32.5kg
5 @ 35kg
5 @ 35kg
4 @ 35kg
4 @ 35kg

Chin Ups (40X1 tempo - 2 mins between sets)
4
4 (with negatives)
4 (with negatives)
4 (with negatives)
4 (with negatives)
4 (with negatives)

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 47.5kg
6 @ 55kg
6 @ 57.5kg
5 @ 60kg

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 12.5kg
6 @ 15kg
6 @ 15kg
6 @ 15kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

Arms (pm)

Tricep Kickbacks 3 x 15 (warmup)

EZ Bar Overhead Extension (32X0 tempo - 90 secs between sets)
8 @ 22.5kg
8 @ 22.5kg
8 @ 22.5kg
8 @ 22.5kg
8 @ 22.5kg
8 @ 22.5kg

EZ Bar Preacher Curl (30X2 tempo - 90 secs between sets)
8 @ 22.5kg
8 @ 22.5kg
8 @ 22.5kg
7 @ 22.5kg

Overhead DB Tricep Extension (3030 tempo - 60 secs between sets)
10 @ 7.5kg
10 @ 7.5kg
10 @ 7.5kg

Incline Concentration Curl (3030 tempo - 60 secs between sets)
10 @ 10kg
10 @ 10kg
10 @ 10kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

[macdaknife]

Saturday 23 April - Week 2 Day 2

Rest

[macdaknife]

Sunday 24 April - Week 2 Day 3

Shoulders

DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
21 @ 7.5kg
21 @ 7.5kg
21 @ 7.5kg

DB Front Raises superset with DB Press (90 secs between supersets)
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg

BB Shrugs (90 secs between sets)
20 @ 52kg (most I can get on that bar)
20 @ 52kg
20 @ 52kg

[Off Road]

Don't sweat the missed day, just look at it as extra recouperation.

[macdaknife]

Don't sweat the missed day, just look at it as extra recouperation.

yeah, I don't think it was necessarily a bad thing.

[macdaknife]

Thursday 28 April - Week 2 Day 7

Back & Chest

Clean & Press (2 mins between sets)
2 @ 52kg
2 @ 52kg (found these really difficult today! don't know if it was because I was doing them at home in my garage with inferior/less balanced kit (as apposed to the Olympic Bars and weights at the 2 gyms I use, or more likely I was just feeling the strain of the previous 2 weeks... possibly a combination of the 2!)

DB Prone Flyes superset with BB Bent Over Rows (90 secs between supersets)
10 @ 7.5kg & 10 @ 52kg
10 @ 7.5kg & 10 @ 52kg
10 @ 7.5kg & 10 @ 52kg
10 @ 7.5kg & 10 @ 52kg

Extreme Fascial Stretch of Upper Back - 1 min hold

DB Flyes superset with DB Chest Press (FLAT) (90 secs between supersets)
10 @ 15kg & 10 @ 15kg
10 @ 15kg & 10 @ 15kg
10 @ 15kg & 10 @ 15kg

DB Flyes superset with DB Chest Press (INCLINE) (90 secs between supersets)
10 @ 15kg & 8 @ 15kg
10 @ 15kg & 4+4 @ 15kg
10 @ 15kg & 4+2 @ 15kg

Extreme Fascial Stretch of Chest - 30 secs hold FLAT & 30 secs hold INCLINE

[macdaknife]

That was week 2!

I felt stronger on some things and weaker on others (I think I was feeling the overall workload I'd set for myself... not helped by the Easter Holiday and the wife wanting jobs done around the house!)

I've just done Day 4 of Week 3 and I'll post this week's workouts after FOOD (if my daughters will give me any peace to do it that is!)


Mac

[macdaknife]

Friday 29 April - Week 3 Day 1

Arms

Tricep Kickbacks 3 x 15 (warmup)

EZ Bar Overhead Extension (52X0 tempo - 2 mins between sets)
4 @ 30kg
4 @ 30kg
4 @ 30kg
4 @ 30kg
4 @ 30kg
4 @ 30kg

EZ Bar Curl (40X1 tempo - 2 mins between sets)
8 @ 30kg
8 @ 30kg
8 @ 30kg
8 @ 30kg
8 @ 30kg
8 @ 30kg

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 40kg
6 @ 40kg
6 @ 40kg
6 @ 40kg (again found this difficult on my crappy home weights and bench... might've been better with a training partner to get the bar into position as the 40kg felt ok when I was moving it)

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
4 @ 15kg
6 @ 10kg
6 @ 10kg
6 @ 10kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

[macdaknife]

Saturday 30 April - Week 3 Day 2

Rest

[macdaknife]

Sunday 1 May - Week 3 Day 3

Shoulders

DB Lateral Raises (7 straight/7 pronated/7 supinated - 90 secs between sets)
21 @ 7.5kg
21 @ 7.5kg
21 @ 7.5kg

DB Front Raises superset with DB Press (90 secs between supersets)
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg
10 @ 10kg & 10 @ 15kg

BB Upright Rows (90 secs between sets)
10 @ 30kg
10 @ 30kg
10 @ 30kg

BB Shrugs (90 secs between sets)
15 @ 52kg (most I can get on that bar)
15 @ 52kg
15 @ 52kg

[macdaknife]

Monday 2 May - Week 3 Day 4

Legs

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Clean & Press (2 mins between sets)
8 @ 50kg
8 @ 55kg
8 @ 55kg

V Squat Machine (2 mins between sets)
15 @ 90kg
15 @ 90kg
15 @ 130kg
15 @ 140kg
15 @ 150kg

Leg Press superset with Leg Extension (90 secs between sets)
8 @ 130kg & 10 @ 52kg
8 @ 130kg & 10 @ 56kg
4 @ 130kg & 6 @ 60kg (left leg went!)

Stiff Leg Deadlift superset with Leg Curl (2 mins between sets)
10 @ 100kg & 10 @ 49kg
10 @ 110kg & 10 @ 55kg
10 @ 110kg & 10 @ 55kg
7 @ 120kg & 10 @ 55kg (grip went on the Stiffleg Deadlifts (even with the wrist wraps!))

Calf Raises (90 secs between sets)
12 @ 150kg
12 @ 150kg
12 @ 150kg

Extreme Fascial Stretch of Calves, Hams & Quads (1 min each)

[macdaknife]

I was blowing on the Clean & Presses yesterday (as always) but I managed them which leads me to the conclusion that my failure to do them in my garage the other day was mainly down to my poorly-balanced sand-filled vinyl weights... I can see me shelling out for a decent rack, bench, olympic gauge bar and plates in the near future... the wife's not gonna like that!

[macdaknife]

Tuesday 3 May – Week 3 Day 5

Arms

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
6 @ 35kg
4 @ 37.5kg
2 @ 37.5kg
3 @ 35kg
3 @ 35kg
3 @ 35kg

Chin Ups (40X1 tempo - 2 mins between sets)
4
4
4
4
4
4 (really engaging abs to get up on this set... still couldn't get all the way up! )

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 50kg (too easy... was on a bench that I hadn't used before and went too light!)
6 @ 60kg
6 @ 60kg
4 @ 65kg

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 15kg
6 @ 17.5kg
6 @ 17.5kg (form going!)
6 @ 15kg

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each

[macdaknife]

finally feel like I am actually progressing!

the Seated Half Presses I have been doing on a Smith Machine at this gym (work) as there is no rack here, so they're not ideal.

this is my best performance so far on the Chin Ups as my form only started going on the last set (I'm not doing them weighted yet but I hope to progress enough that I will soon need to purchase a belt).

I used a different bench for the Close Grip Bench Press and went too light for the 1st set but I felt a definate improvement when I upped the weight!

also felt an improvement on the Incline Hammer Curl (though my form was going by the end of the 3rd set so I dropped back to 15kg for the last set!)

I'll see if that improvement stays when I go back to 2 arm workouts a day twice a week on Friday!

I did notice this morning that I've lost a couple of pounds so my BMI is (just) below 27 now ... hopefully that's the intensity of this routine working off some of my gut and nothing else! I won't update my stats on my signature block until the weekend though just incase!

[Off Road]

Good stuff. Keep up the progress. I too am finding some steady progress on my lifts. Really fun routine.

[macdaknife]

Thursday 5 May - Week 3 Day 7

Was supposed to be Back & Chest but I got carried away with the Deadlifts and ended up running late for a meeting!
Felt GOOD today! (even though I forgot my belt!)

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Deadlifts (2 mins between sets)
5 @ 60kg
5 @ 100kg
5 @ 120kg (with wrist wraps)
5 @ 140kg (with wrist wraps)
1 @ 160kg (with wrist wraps) *NEW PB
1 @ 180kg (with wrist wraps) *NEW PB
Failed @ 200kg
Failed @ 190kg
1 @ 180kg (with wrist wraps)

Lat Pulldowns
30 @ 60kg (10 wide grip behind head/10 wide grip to chest/10 close grip underhand grip to gut)

Extreme Fascial Stretch of Upper Back - 1 min hold

[macdaknife]

Friday 6 May - Week 4 Day 1 (Arms)

AM

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)

Rope Pushdowns 3 x 15 (warmup)

Seated Half Press (52X0 tempo - 2 mins between sets)
6 @ 35kg
6 @ 37.5kg
5 @ 40kg
4 @ 40kg
5 @ 40kg
3 @ 40kg

Chin Ups (40X1 tempo - 2 mins between sets)
4
4
4
4 (really engaging abs to get up on last rep!)
4 (really engaging abs to get up on last rep!)
4 (really engaging abs to get up on last 2 reps!)

Close Grip Bench Press (41X1 tempo - 90 secs between sets)
6 @ 60kg
6 @ 65kg
6 @ 65kg (very slight Spot assist on the last rep)
5 @ 65kg (Spot assist on the last rep)

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 15kg
6 @ 17.5kg
6 @ 17.5kg
6 @ 17.5kg (form going slightly on the last 2 reps)

Extreme Fascial Stretch of Biceps - 30 secs hold and Triceps - 1 min hold each