Hi, been a while since I posted something like this. I've been lifting for a year now, and I'm taking the day to review my methods.
I am 168 lbs bulking.
My goals are even development and functional strength. I'm neither a power lifter nor body builder - I just like moving heavy objects.
All sets are five reps. As heavy as I can do at five reps.
Here's the workout:
Deadlifts [3 or 4 sets]
Leg Press [5 sets]
Weighted Dips [5 sets]
Incline DB Press [3 or 4 sets]
Military Press [3 or 4 sets]
Machine Shoulder Press [3 sets]
Calf Raises [3 sets]
Squats [3 sets]
Seated Leg Curls [5 sets]
Chinups [5 sets]
Lat Pulldowns [3 or 4 sets]
DB Bent Over Rows [4 or 5 sets]
Preacher Curlz [5 sets]
Flat BB Bench Press [5 sets]
Incline Smith Press [3 or 4 sets]
Machine Chest Press [3 sets]
Skull Crushers [3 or 4 sets]
Tbar Rows [5 sets]
Left Arm DB Curlz (catching up left arm) [3 or 4 sets]
High Pulley Lateral Extensions (correcting posture) [3 or 4 sets]
You can find current pics of me in:
Last edited by Questor; 08-02-2007 at 01:50 PM.
If you care about functional strength, do crossfit. I thought I was functional until I tried it myself.
I've been doing the above workout minus the leg curls, left arm db curls, and skull crushers for about two months now, and the workout runs me about 1.5 hours. I am natural.
As you see it's a three day split, and I take my weekends off. I've noticed that when I alternate on/off days for two or more weeks (without two consecutive days off) I start to feel cns drain. I ensure now that I get my weekends off.
I also deload every eight weeks.
So perhaps adding the leg curls, left arm db curls, and skull crushers is not a good idea.
As far as crossfit goes, I don't doubt that. But it's not quite my cup of tea.
Last edited by Questor; 08-02-2007 at 02:58 PM.
Look into the BGB routine. I'm working one and have found it to be an excellent workout regime and works the body pretty evenly throughout.
Lumiel's BGB Weightlifting Journal
32 y/o, 6' tall, 205 lbs
From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)
Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]
Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs
Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5
Thank you Superman, I'm starting to see a lower volume, higher intensity workout take shape.
I do have some strange transitions. The basic flow of my workout was put together a while back when I wanted to hit most body parts twice a week. That made for some strange setups.
And as for the left arm db curls, hehe, I measured my left arm and it's .5" smaller than my right. I figured I'd do some isolation work for a few months to catch it up.
Last edited by Questor; 08-02-2007 at 03:21 PM.
Make Shift IF diet
My Training Experience
GET BODY SMART
CF WOD and Recomp...
"My fault. I was fiddling with the Gravitational Constant of the Universe again.
I've set it back - you might need to reboot, though..." -Built
"Nothing can stop the man with the right mental attitude from achieving his goal--
nothing on earth can help the man with the wrong attitude" - Thomas J
"Obsessed is what the lazy call the dedicated" - Slim Schaedle
Why not just hit the good old 5x5's? You close enough. I did that last year for 3 months and put on a pretty clan 20lbs. And its good fun, heavy always is. And as far as functionality is concerned compounds do everything and maybe a little sport. I played rugby at the same time. Best I've ever felt.
200lbs @ 10%
Dude... wow... i'm drunk. Flabbagasted at your choice of decision. Should i call you in 30 min when we are en route, come, oaks are for fun.