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Topic:
Started By Butters (Springfield, MO, U.S.A.)

Started on: 8/17/2007 10:18:44 AM, viewed 302 times
The notebook

Ok, I′ll start using this as my log. The CR just isn′t enough of a workout for me and I think I don′t need that extreme level of low volume work just yet. I′ve been using more of Mike′s old HD 1 split here lately, but for this log am going back to an old school HIT 3x week full body routine. My weights seem to progress the same WO to WO on both of them, so this way I can gain more strength in less time and then switch back to a lower frequency. My plan is to do this for 1 month/12 workouts and then adjust from there.

I don′t get all anal about people carrying on conversations in my journal, so feel free to ask questions, make suggestions, and generally talk shit.

This Topic has 7 Replies: Displaying out of Replies:

Butters (Springfield, MO, U.S.A.) on 8/17/2007 10:19:29 AM

Starting stats:

213 lb

waist: 34

chest: 41

arm: 14.75

thigh: 24.5

calf: 15

Pathetic measurements, but I′m at least one of the strongest guys at my gym. I want at least 5 inches more on everything (except waist) and 10 or so on chest.

Butters (Springfield, MO, U.S.A.) on 8/17/2007 10:24:34 AM

Today′s WO was more to figure out a good exercise rotation and starting weights on some exercises I haven′t done in a while. My pace was kind of slow, but I intend to pick it up come Monday.

Hack Squat 360×17

Leg Ext 225×8

Leg Curl 190×14

Leg Press 430×12

SA Pulldown 100×5

WG Pulldown 180×8

Cable Row 190×9

Incline Hammer Strength 240×7

Pec Dec 180×10 (rp 5)

Hamr Strngth Behind Neck Press 150×7

BB Curl 105×8

Chin 210×7 (rp 3,3)

Tri Cable Ext 110×7

Dips BW+35×7 (rp 3, rp BWx6)

I prefer doing reverse pre-exhaust where I do my compound movement first and then an isolation. I intend to raise every exercise by at least 5 lb every WO and some of these above will need to go up 40-50 lb on Monday. Nothing else spectacular to say about today′s WO. I was REALLY impressed by what I did on the hack squat, I′ve been leg pressing a lot lately and I′m glad to see the carry over.

Absofsteel77 (Leicester, Leicestershire, UK) on 8/17/2007 10:24:51 AM

ok butters, tho i wish u′d reconsider the 3 times a week full body routine… that method of training belongs where it began in the 50s…

have u considered the yates style HD routine? its less volume than ur thinking but IMO a lot more effective…

try http://www.dorianyates.net/

and follow his training advice link.

Butters (Springfield, MO, U.S.A.) on 8/17/2007 10:28:11 AM

That′s pretty much what I had been doing, except with a split of:

Monday- Chest/back

Weds – Legs

Fri- Shoulders/Arms

I have good recovery and my weights aren′t high enough to need that low of frequency just yet. At the end of these 4 weeks, I may switch back to something like that. I find that from WO to WO on a system like Yates my weights move up just as much as they do on a 3x a week program.

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