Board's New Training Log

[B0ARDIN087]

Week 1 (Straight Sets)
Workout 1 Sets / Reps Rest Weight
C –Decline BB Bench Press 3 x 5 60 sec. 205
C - Seated Cable Rows 3 x 5 60 sec. 165
C - Squats 3 x 5 60 sec. 225
C - Sumo – Style Deadlift 3 x 5 60 sec. 315
SJ – DB Hammer Curls 3 x 5 60 sec. 40
SJ - Standing Calf Raises 3 x 5 60 sec. 275

first workout was okay. very fast paced got everythign done in 50 minutes which was pretty quick for me. sumo deadlifts were wierd for me im used to conventional. all and all im hurting today and it was a good workout

 

[B0ARDIN087]

Workout 2 Sets / Reps Rest Weight
C – Incline DB Bench Press 3 x 8 90 sec. 70
C - DB Upright Rows 3 x 8 90 sec. 50
C - Front Squats 3 x 8 90 sec. N/A
C - Good Mornings 3 x 8 90 sec. 135
SJ - Preacher DB Curls 3 x 8 90 sec. 35
SJ - Seated Calf Raise 3 x 8 90 sec. 110


couldn't do front squats as my knees are really torn up from 5x5. been icing htem and should be able to do front squats for next week

also first time doing some of these exercises in over a year so went pretty well im thinking

 

[B0ARDIN087]

Workout 3 Sets / Reps Rest Weight
C – Flat BB Bench 2 x 15 120 sec. 155
C – Pulldowns 2 x 15 120 sec. 135
C - Step Ups 2 x 15 120 sec. 60
C - Regular Deadlift 2 x 15 120 sec. 225
SJ - Standing Calf Raise 2 x 15 120 sec. 195
SJ - BB Lying Triceps Extensions 2 x 15 120 sec. 75

the step ups were possibly the worst thign ever, sets of 15 suck. next week is close to the same thign as this week except antagonistic sets! argh

 

[B0ARDIN087]

bttw the link to the workout im using is here http://www.t-nation.com/readTopic.do?id=508031

 

[B0ARDIN087]

Monday:
Week 2 (Antagonistic Sets)
Workout 1 Sets / Reps Rest Weight
C –Decline BB Bench Press 3 x 5 60 sec. 210
C - Seated Cable Rows 3 x 5 60 sec. 172.5
C - Squats 3 x 5 60 sec. 225
C - Sumo – Style Deadlift 3 x 5 60 sec. 320
SJ – DB Hammer Curls 3 x 5 60 sec. 40
SJ - Standing Calf Raises 3 x 5 60 sec. 275

squats and sumo deadlift supersetted SUCKSS

 

[B0ARDIN087]

wed:
Antagonistic Sets
Workout 2 Sets / Reps Rest Weight
C – Incline DB Bench Press 3 x 8 90 sec. 70
C - DB Upright Rows 3 x 8 90 sec. 50
C - Front Squats 3 x 8 90 sec. 135 (going light for my knees)
C - Good Mornings 3 x 8 90 sec. 205
SJ - Curls 3 x 8 90 sec. 40
SJ - Seated Calf Raise 3 x 8 90 sec. 135


I bumped up my good mornings a hell of a lot becuz i realized im much stornger then i thought. Front squats were actually fairly easy on my knees and didn't hurt at all. Still not going heavy yet tho.