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Post by Sareen on Feb 20, 2008 7:11:39 GMT -5
'Bout time I started my own online training journal. Feel free to hop in, comment and your advice too is always welcome.
Split :
Day 1 Chest
Day 2 Back
Day 3 Shoulders
Day 4 Off
Day 5 Legs
Day 6 Arms
Day 7 Off
Training Philosophy in a nutshell :
1 Train Heavy ( Basic compound movements and some complex bodyweight exercises)
2 Multiple sets & low reps
3 Training short of failure
4 Cycling the loads
5 Treating my training session as a skill & practice rather than a workout. ( will discuss that later)
6 Do fewer things at a time and keep it simple.
7 Practice " High Tension " ( will discuss that later )
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Post by Sareen on Feb 20, 2008 7:12:44 GMT -5
Monday 18 / 2 / 08
Chest :
Low Incline Barbell Press
1 115 x 5
2 185 x 5
3 225 x 5
4 225 x 5
5 225 x 5
The Famous strength coach Bill Starr once said : "No flats or Declines...only Inclines". Doing too much of flat and decline can also give one boob like appearance to the chest which can look shabby. I also want to stress on my upper chest(who doesn't,lol) so I like to start my workout with this great mass builder. Reps are controlled with a slow eccentric pausing at the bottom ( bar short of touching the chest ) exploding in the concentric and holding in a contracted position for a tight peak contraction.
Plyometric ( Single clap pushups )
10 sets of 3 reps.
Excellent variation (tougher but a great) of the regular pushups used by martial arts practictionors and power athletes. Currently I am doing the single clap version. Goal is to eventually go upto two and than three claps......Ouch!! Give this exercise a try and see your pecs getting pumped and primed to the max.
45 degree Incline Barbell Press
1 75 x 6
2 75 x 6
3 75 x 6
Gotta bring up the upper chest people..
Floor Flys
1 20 x 10
2 20 x 10
3 20 x 10
Lie on the floor. Spread your arms on the side as if you are doing regular dumbell flys. Keeping your feet together, straighten your legs. Arms are almost straight but maintain a slight bend in the elbow. Take a deep breath, inhale and expand your chest. Flex your abs, glutes. Grabbing the bells tight bring the arms close together just as doing regular dumbell flys and squeeze the chest while keeping a high tension throughout the body ( flexing the glutes,abs,thighs etc.....works wonders for power) Slowly lower the weight on the floor, pause for a second. Inhale, tigghten up again and carry on.
It's a unique single joint powerbuilding exercise. Try it for yourself to see what I am saying. Damn!! Talk about the pump.
On my way to aquire square, armour plated chest baby...are you??? ;-).
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Post by Sareen on Feb 20, 2008 9:34:42 GMT -5
19 / 2 / 2008
Back :
One arm deadlift ( suitcase style ) Olympic bar
1 135 x 4 ( per side )
2 155 x 4
3 155 x 4
4 155 x 4
There is no doubt about the fact that when it comes to total back development deadlift is second to none. The best exercise in the lot other than chinups imo. More description on the form and performance later.
Neutral Grip Chinups
Total 30 reps performed in 8 sets.
I started my workouts about two weeks back. This being the third week. First week I did 10 sets of 3 reps. Second week it was 9 sets of 3 reps followed by 8 sets of 3 reps. As the weeks progress it will gel down to about 3 sets of 10 jack hammer reps. Once that is done I shall start adding resistance.
Goodmornings :
1 135 x 5
2 135 x 5
3 135 x 5
4 135 x 5
5 135 x 5
There are hundreds of variations for the good mornings. I do the bent knee style.
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Post by RUBICON19 on Feb 20, 2008 14:13:00 GMT -5
Nice work. Interesting style
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Post by gti steve on Feb 20, 2008 14:41:45 GMT -5
I like your style.
Great job
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Post by Intensity on Feb 20, 2008 15:40:30 GMT -5
Looks like a good start, keep going!
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Post by Sareen on Feb 21, 2008 0:53:30 GMT -5
A word about my preference for "Neutral Grip Chinups"....Easier to perform, least amount of stress on the elbows and delts and finally since this grip gives you the best leverage it will allow one to use additional loads which eventually equates to hypertrophy....Plain & simple.
Also a Arthur Jones Favorite exercise.
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Post by Sareen on Feb 21, 2008 0:55:50 GMT -5
Thanx guys....Just a taste of things to come........
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Post by Sareen on Feb 22, 2008 1:48:41 GMT -5
22/2/08
Shoulders / Traps :
Clean & Jerk :
6 x 3 : 165
Power Snatch :
3 x 6 : 100
Rear Delt Flys
3 x 8 : 120
Dumbell Side Lateral Raise
3 x 8 : 30
Hise Shrugs :
3 x 20 : 115 Invented by Joesph Curtis Hise ( the twenty rep fame guy) This exercise will pack on meat on your traps faster than you think making your traps look like two alien objects.. Mr Hise recommended doing it on the cambered bar although I prefer it doing on the olympic bar. Try it for three weeks and you won't be disappointed.
Neck planks on the floor...
3 sets x 20 sec holds on the floor.
Number one exercise for the strength athletes and martial artists imo. There are different variations of this like the front, side, back etc since I recently incorporated this exercised I am just getting warmed up with the front version.
Earlier all I was doing in my shoulders was Clean & Jerk and Snatch. Unfortunately due to sheer excitement I was maxing out almost every week in both these exercises which eventually lead to a burnout. After a layoff I dropped the poundages and have started back with a better approach. Also since I was doing laterals and rear delt flys after ages I choose a lil modest poundage. Also I prefer doing rear delts with back for most part.
One more thing which I am gonna incorporate from next week are the handstand pushups. Stay tuned.
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Post by Sareen on Feb 22, 2008 2:07:54 GMT -5
Unfortunately the gym is shut for some minor renovation for the weekend hence there won't be any legs and arms workout for me this week.
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Post by Sareen on Feb 25, 2008 23:37:17 GMT -5
26/2/08
Chest :
1 Low Incline Barbell Press
10 x 3 : 185
2 Single clap pushups
3 x 12
3 45 degree Incline dumbell press
4 x 6 : 75
4 Floor Flys
2 x 12 : 25
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Post by Hoopie on Feb 26, 2008 0:51:08 GMT -5
Nice workouts and a good start indeed!
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Post by masterschamp on Feb 26, 2008 9:05:27 GMT -5
Good start....stay consistent
Keith
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Post by Sareen on Feb 27, 2008 4:29:40 GMT -5
27/2/08
Back :
One Arm Deadlifts ( suitcase style ) Olympic bar
4 x 4 : 155
Wide grip latpulldowns :
Although I always prefer Chinups and it's variations I took this exercise today for a change.
3 x 8 : 210
Goodmornings :
6 x 3 : 155
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Post by Sareen on Feb 27, 2008 4:33:05 GMT -5
Thanx Hoops and Keith....
Looking forward to my HFT ( High Frequency /Whole Body) workouts which I am gonna start from 3rd March. Stay tuned.
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Post by mrbeefy on Feb 27, 2008 6:55:18 GMT -5
I love that stretch of a nice "good morning" at the end of a workout.
Wo's are looking nice!
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Post by gti steve on Feb 27, 2008 9:12:20 GMT -5
good job man!! Workouts look great!
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Post by Sareen on Feb 27, 2008 12:23:42 GMT -5
Today I was tied up because of work and as I was about to start my workout, I was scheduled with a important meeting hence I had to cut short the workout but nonetheless it was good.
Clean & Jerk :
4 x 4 : 175
Power Snatch :
4 x 4 : 105
Dumbell Side Laterals :
2 x 6 : 40
Rear Delt Flys
2 x 8 : 140
Neck Plank : Front
3 sets of 25 secs hold
Neck Plank : Back
3 sets of 25 secs hold
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Post by Sareen on Feb 27, 2008 12:24:30 GMT -5
Thanx Frank & Steve....just need to be consistent now.
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Post by Intensity on Feb 28, 2008 12:59:51 GMT -5
Workouts look good! Do you also fallow a specific diet?
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