Grant's journal

[masterschamp]

Stay focused and be consistent...the gains will come.

Keith

[gman]

Wed 31 Jan07
Continuing with deloading

Squats 135 6x2 worked on D.E
Rest 45 Sec between sets

Pull thrus 80 3x5

Bulgairan split squat 20 LB dumbbells 3x5

Step ups 20 LBS 3x5

Last two exercises done in a superset fashion with 60 sec between each exercise.

[gman]

Thanks for the encouragement. I have never tried a deloading week, so I will how that affects my gains.

[Tim Wescott]

Looking good Grant.

[gman]

2Feb07
Another Deloading day

Incline Bench 40 3x12

Cablerows 70 3x12
Done as a superset with 30 sec rest between each set

Dumbbell press 25 3x12

Latpulldowns 80 3x12
Same rest as above

Close grip bench 95 3x8

Highpulls 65 3x12

[Rich]

Interesting idea.

I'll be very interested to see how your comeback week looks!

[gman]

Sunday 4Feb07 Today I resumed my normal workout. I was going to weight for Tues, but I figured what the heck.

Squats 180x4, 175 4x5

Pullthrus 90 5x5

1legged Bulgarian split squat 2 45LB dumbbells 5x5

Stepups 2 50LB dumbbells 5x5
Done as a superset w/90 sec rest between each exercise. I do split squats rest 90 sec then stepups rest 90 sec and repeat.

reverse crunch 3x15
Woodchops with pulley 65 3x15

My squats have really suffered due to a soreback. I have taken up to 6weeks of from hvy dead and squats, but that has not helped. It doesn' matter if I squat light or heavy I still get a dull ache. My deadlifts have not really suffered.

[mrky03]

gman said:

The Book is The New Rules of Lifting. An excellent book for any fitness level. There are two programs each for fat loss, strength and hypertrophy. I am starting with the first hypertrophy, but I am reducing my volume and weight.

I only paid 2.95 for the book. I had $25 gift certificate to a bookstore.

I bought this book a while back. It is very interesting reading, I particularly like the way they use functional strength exercises as the core of the training routines. I think its a very good training guide for the majority of people.

Grant have you ever been to a chiropractor? Its helped me immensely over the years.

[gman]

I have an appointment next week with a General Practitioner. I have to get a referal from him or her to a chiropractor, physical therapist or orthopod.

[gman]

Tuesday 6Feb07

A1) Incline dumbbell press 45 3x15
A2) Seated cable rows 70 3x15
30 Sec rest between each exercise

B1) dumbbell press 35 3x15
B2) Lat pulldowns 80 3x15
30 Sec rest between exercises

C1) Close-grip bench 85 3x15
C2) high pulls 65 3x15\

Crunches 2x15 (with 8LB medicine ball)

[gman]

Thurs 8Feb07
Squats 115 2x15, 105 1x15
rest 30 sec. between sets

Reverse hypers with swissball on bench bw 3x15

Bulgarian split squats 2-20lb dumbbells 3x15
Step ups 2-20lb dumbells 3x15
Did these in a superset fashion with 30 sec rest between each exercise.

[TNA]

Looks good Grant! Keep going brother.

[gman]

Thanks. 3x15 with 30 sec. rest is brutal. Especially when working legs.

[Tim Wescott]

Good luck with the back problem Grant,I hope it`s nothing serious.

[mrky03]

Grant, looks like your doing well with training program!

[gman]

admin said:

Good luck with the back problem Grant,I hope it`s nothing serious.

I don't think it is serious. Sometimes I have minor pain, but I have been doing some traction exercises throughout the day. This seems to help. My lowerback might be a weak-link, but I doubt it. I try to do hypers, reversehypers, or other exercises to strengthen the lower back.

[gman]

Sat 10Feb07
A1) incline dumbbell press 65 4x10
A2) Seated cable rows 90x10, 100 2x10, 90 2x10
rest 60 sec. between exercises

B1) dumbbell press 40 2x10 (weight was getting too hvy) 35 2x10
B2) pullups 1x6 w/no rest latpulldowns 120x4, Lat pulldowns 120 1x8, 110 2x10
rest 60 sec. between exercises

C1) closegrip bench 105 4x10
C2) highpulls 95 1x7 (too hvy) 80 3x10
rest 60 sec. between exercises

[gman]

Mon 12Feb07

Squats 135 4x10
60 sec rest between sets

Weighted hypers 25 4x10
60 sec rest between sets

Bulgarian split squats 2 30LB dumbbells 4x10
Step-ups (same weight as split squats) 4x10

Last two exercies done as a superset with 60sec between each exercise

[mrky03]

Good workouts Grant! I'm gonna have to give those Bulgarian split squats a try!

[gman]

mrky03 said:

Good workouts Grant! I'm gonna have to give those Bulgarian split squats a try!

I believe there are one of the most effective leg building exercises. Bulgarian split squats get my heart rate up. Especially done after regular squats.