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Thread: ballast training

  1. #1
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    New to this forum.This will be the beginning of my log.Stats:27 years old,6'0",185 ibs,10-12% bf.
    Just came off a three week lay-off and my strength levels really took a nose dive.I will alternate between 4-6 weeks of strength training cycles and 4-6 weeks of hypertrophy training cycles.Since my strength is so low at present, I will start with a strength cycle.My initial split will be an upper body day alternated with a lower body day, training 3-4 times per week.
    Yesterday's workout looked like this:
    1a)Standing Shoulder Presses 5x6 w/115 ibs
    1b)Wide-Grip Chins 5x6 w/25 ibs+bw
    2a)Swiss Ball Dumbell Benches 2x10 w/55 ib db's
    2b)Sternum Chins(supinated medium-grip) 2x5 w/bw
    3a)Swiss Ball Crunches 2x15
    3b)Russian Twists 2x15
    3c)Hanging Knee-ups 2x15,12

    *bodyweight today was 185 ibs

    As far as diet is concerned, I eat six or seven meals a day and since I have the metabolism of a racehorse, I really don't monitor my fat intake that much.

  2. #2
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    6-19-01

    Lower body workout tonite.My strength is probably 70% of what it was before the lay-off.I can tell it is going to be awhile before I am anywhere near my previous bests.
    1)Hang Snatches 5x5-95 ibs
    2a)Front Squats 5x6-165 ibs(pathetic)
    2b)One-Legged Calf Raises 4x10-25 ibs(2 sec. pause at top and bottom of every rep)
    3a)Standing Good Morning 3x8-115 ibs
    3b)Swiss Ball Back Extensions 3x12(2 sec. pause at top of every rep)

    Post-Work-out:Protein shake

    Poor workout but it's a start.Time for some pizza and a few Coronas.Good night.

  3. #3
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    6-21-01

    Bodyweight: 186 ibs

    1A)Standing Presses 5x6 w/125 ibs
    1B)Shoulder-Width Supinated Chins 6x6,6,6,5,5,2 w/bw+31 ibs
    2)Swiss Ball Dumbell Benches 2x6 w/71 ibs(2 sec. pause in bottom position)
    3)Russian Twists 3x10 w/10 ibs

    Strength is starting to come back.

  4. #4
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    6-23-01

    1)Hang Cleans 3x5 @ 135
    2A)Front Squats 5x4 @ 185 1x12 @ 135
    2B)Single-Leg Calf Raises 4x6 @ 41(2 sec. pause at top and bottom of each rep) 1x12 @ 25

  5. #5
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    6-25-01
    Bodyweight: 188

    1A)Standing Military Presses 5x5 @ 135
    1B)Chins WG-bwx10,bw+35x1* MG-bw+41x1* MG/SG-bw+41x1*

    WG=wide-grip
    MG=medium-grip
    MG/SG=medium-grip/supinated-grip
    *3 10-sec. static holds during negative portion of rep

  6. #6
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    6-27-01

    1)Hang Snatches 3x6@95
    2A)Front Squats 4x3@195 1x10@155
    2B)Single-Leg Calf Raises 4x6@45 (2 sec. pause at top & bottom of reps)
    3A)Standing Good Mornings 3x8@115
    3B)Swiss Ball Crunches 3x8@25 (2 sec. pause at top position)

  7. #7
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    6-30-01

    Bodyweight: 186 ibs

    1A)Swiss Ball Dumbell Benches 5x5@75
    1B)Wide-Grip Chins 5x3@41+bw 1x1@45+bw(16 sec. negative)
    2A)Russian Twists 2x10@10
    2B)Reverse Trunk Twists 2x10

  8. #8
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    7-2-01

    1)Hang Cleans 155x3
    2A)Front Squats 5x3@200
    2B)Single-Leg Calf Raises 3x10@45 1x15@25
    3A)Standing Good Mornings 2x8@125
    3B)Swiss Ball Crunches 2x8@35

  9. #9
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    7-4-01

    1A)Standing Military Presses 5x4@145
    1B)Standing Alternate Dumbell Curls 5x6@45
    2)Russian Twists 2x8@15

    Two weeks left in my strength cycle before starting up a hypertrophy cycle.Strength is still not back where it used to be yet.Maybe some new pr's next time around.

  10. #10
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    7-7-01

    1A) Medium-Grip Chins 3x4@bw+41 1x10@bw
    1B) Swiss Ball Dumbell Benches 3x4@81 1x15@55
    2)Russian Twists 2x12@15

    *today bodyweight is 187 ibs
    **Chins are getting tough.Will maintain poundage and go for reps.

  11. #11
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    7-8-01

    1A)Front Squats 3x4@205/1x10@165
    1B)Single-Leg Calf Raises 3x8@51/1x12@45,1x8@25,1x6@bw
    2A)Swiss Ball Crunches 2x15@25
    2B)Swiss Ball Back Extensions 2x12@20

    Started to do good mornings but, on my first set I could tell my lower back was not up to it so I switched to back extensions.One more week till hypertrophy phase.

  12. #12
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    7-10-01

    Shoulders & Arms:

    1-A)Standing Military Presses 3x3,2,1@155
    1-B)Standing Alternate Dumbell Curls 3x2@51
    2)Russian Twists 2x12@15

    ***Added too much weight on both exercises.Should have used 150 for the presses.Will maintain weight next week.Didn't have much choice for curls.Smallest plates I have for dumbells are 3ib plates.Will maintain same weight next week for curls as well***

  13. #13
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    Start of hypertrophy routine.
    7-18-01:
    1.Front Squats 205x6,195x6,185x6
    -alternated sets of squats with sets of lunges-
    2.Barbell Lunges 135x8,x8,x8 ea. leg
    3.Romanian Deadlifts 205x8,x8,x8

    Bodyweight=190 ibs

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