Results 1 to 9 of 9

Thread: The Loughborough Files

  1. #1
    What ChrisH's Avatar
    Join Date
    Mar 2002
    Location
    Wilmslow, nr. Manchester
    Posts
    1,075

    The Loughborough Files

    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
    Last edited by ChrisH; 11-01-2005 at 06:53 AM.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  2. #2
    What ChrisH's Avatar
    Join Date
    Mar 2002
    Location
    Wilmslow, nr. Manchester
    Posts
    1,075
    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.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  3. #3
    What ChrisH's Avatar
    Join Date
    Mar 2002
    Location
    Wilmslow, nr. Manchester
    Posts
    1,075
    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
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  4. #4
    What ChrisH's Avatar
    Join Date
    Mar 2002
    Location
    Wilmslow, nr. Manchester
    Posts
    1,075
    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
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  5. #5
    What ChrisH's Avatar
    Join Date
    Mar 2002
    Location
    Wilmslow, nr. Manchester
    Posts
    1,075
    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
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  6. #6
    Senior Member
    Join Date
    Mar 2005
    Location
    cleveland, uk
    Posts
    0
    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
    Last edited by HILL; 11-16-2005 at 10:31 AM.
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  7. #7
    What ChrisH's Avatar
    Join Date
    Mar 2002
    Location
    Wilmslow, nr. Manchester
    Posts
    1,075
    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
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  8. #8
    What ChrisH's Avatar
    Join Date
    Mar 2002
    Location
    Wilmslow, nr. Manchester
    Posts
    1,075
    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
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  9. #9
    What ChrisH's Avatar
    Join Date
    Mar 2002
    Location
    Wilmslow, nr. Manchester
    Posts
    1,075
    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
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •