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The Oak's Training Journal
- Thread starter TheOak84
- Start date
Great to see you finally post up a journal!! Looking fucking strong too brother!! Keep KILLING that shit!!
yesterdays work out.
deads - 335 - 3x5
leg press - 4 plates - 3x8
leg ext - 60 - 2x15, single leg 30 - 1x15
calf - 180 3x10, single leg - 90 - 1x10
bb row - 165 - 3x8
t bar row - 100 - 2x8
cable row - 100 - 1x10
shrug - 90 - 3x10, 45 - 1x15
bb curl - 65 - 3x8 (weak, lol, actually all 3 second negatives)
db curl - 40 - 2x6
machine curl - 40 - 1x15
todays workout
speed bench - 165 - 9x3
incline - 205 - 3x8
decline - 225 - 1x15
military - 165 - 3x8
side raise - 20 - 2x10
upright row - 65, 75 x8 (usually dont do these, just messing around)
skulls - 100 3x5
over head ext - 100 - 2x10
1 arm press down - 40 - 1x15
wrist curl - 105 - 3x10
deads - 335 - 3x5
leg press - 4 plates - 3x8
leg ext - 60 - 2x15, single leg 30 - 1x15
calf - 180 3x10, single leg - 90 - 1x10
bb row - 165 - 3x8
t bar row - 100 - 2x8
cable row - 100 - 1x10
shrug - 90 - 3x10, 45 - 1x15
bb curl - 65 - 3x8 (weak, lol, actually all 3 second negatives)
db curl - 40 - 2x6
machine curl - 40 - 1x15
todays workout
speed bench - 165 - 9x3
incline - 205 - 3x8
decline - 225 - 1x15
military - 165 - 3x8
side raise - 20 - 2x10
upright row - 65, 75 x8 (usually dont do these, just messing around)
skulls - 100 3x5
over head ext - 100 - 2x10
1 arm press down - 40 - 1x15
wrist curl - 105 - 3x10
TRUEsoldier
Banned
Your routine still looks like a modified HST routine to me...I thoguth you were going to go balls to the wall and work some intensity training for awhiel??? good lifts though bro
its basically day 1 - chest, delts tris. day 2 - legs, back, bis. day 3 - rest. day 4 - repeat, or another rest day. i dont really think its anything like hst. im lifting heavy on squats deads and presses and doin 6-9 sets per muscle. it is a lil more frequent then a traditional workout i suppose. on hst i lost strenght and was lifting like a lil girl, now every week im adding reps and/or weight to each lift and getting stronger. i like it
squat
warm up 135x15, 225x10, 275x8, work sets 315x10, 315x8
leg ext
45x12, 90x12, 135x10
calf
225 - 5x5(3 second pause at top on every rep), 180 1xfailure (about 30 reps)
pulldown
warmup - 50x12, 90x8, 130x5
pullup
bw3xfailure
close grip pulldown
100 - 2x10
db shrug
70 - 3x15
bb shrug
drop set - 245x8, 195x8, 145x10, 95x15
hyper ext
bwx10, bw+10x10
bb curl
115 - 3x3 strict!
db curl
30 - 2x12
machine curl single arm
25 - 2x15
warm up 135x15, 225x10, 275x8, work sets 315x10, 315x8
leg ext
45x12, 90x12, 135x10
calf
225 - 5x5(3 second pause at top on every rep), 180 1xfailure (about 30 reps)
pulldown
warmup - 50x12, 90x8, 130x5
pullup
bw3xfailure
close grip pulldown
100 - 2x10
db shrug
70 - 3x15
bb shrug
drop set - 245x8, 195x8, 145x10, 95x15
hyper ext
bwx10, bw+10x10
bb curl
115 - 3x3 strict!
db curl
30 - 2x12
machine curl single arm
25 - 2x15
TRUEsoldier
Banned
TheOak84 said:
I hear ya bro, hey if it is working, and it feels good, keep goin. I was just sayin that your use of only like 1-2 sets of a muscle/ exercise, along with that you work half your body in one day, kinda simulates a HST routine, but deffinatly not a true HST routine. Just my .02
your deffinatly a strong bastard so keep killin it!!
TRUEsoldier said:I hear ya bro, hey if it is working, and it feels good, keep goin. I was just sayin that your use of only like 1-2 sets of a muscle/ exercise, along with that you work half your body in one day, kinda simulates a HST routine, but deffinatly not a true HST routine. Just my .02
your deffinatly a strong bastard so keep killin it!!
well i do agree with the more frequent you work out each muscle, the faster itll grow. plus with the heavy lifting. ::exhausted::
my internet has been down the past few days, heres what ive been up to.
flat bench (3 second negatives on each rep of work sets)
warm up - 135x12, 185x10, 225x5, work sets 255 - 2x8-10
incline - 135x10, 165x8, 185x6, 205x6 (slow and controlled reps)
cable fly - 50 3x15 (rarely ever been done)
skulls - 80 2x10
pressdown - 90x10, 110x8, 135x6, 140x6
one arm ext - 20 - 2x12
-----------------------------------
deads
warm up - 1235x12, 225x8, 275x5
work sets - 315 - 2x10
leg press - 3 plates 3x12
leg ext - 100 - 2x12, 1 leg ext - 50 - 1x10
calf - 210 - 4x8, 1 foot - 100 1x20
bb row - 185 - 3x5
t bar row - 90 - 3x10
cable row - 50, 80, 100 x10
shrug - 135, 185, 225, 275 - x8-12
bb curl - 105 - 3x5
db curl - 45 - 2x6
1 arm machine curl - 30 - 2x12
----------------------------------------------
todays work out
db bench - work sets - 100 - 2x8
incline db - 65 - 2x8
hammer decline - 1 plate (each side) x12, 2 plates x8, 2 1/4 2x8
skulls - 100 5x5
pressdown - 40x10, 60x8, 70x6, 75x6 (single pully system)
1 arm ext - drop set - 25x10, 15x8, 5x15
hammer dips - 2 plates x12, 4 plates x8, drop set 200x10, 150x8, 100x8, 50x12
kind of alot of sets for tris, maybe a over trained a bit, but blah. i just wont do as many sets next tri work out
flat bench (3 second negatives on each rep of work sets)
warm up - 135x12, 185x10, 225x5, work sets 255 - 2x8-10
incline - 135x10, 165x8, 185x6, 205x6 (slow and controlled reps)
cable fly - 50 3x15 (rarely ever been done)
skulls - 80 2x10
pressdown - 90x10, 110x8, 135x6, 140x6
one arm ext - 20 - 2x12
-----------------------------------
deads
warm up - 1235x12, 225x8, 275x5
work sets - 315 - 2x10
leg press - 3 plates 3x12
leg ext - 100 - 2x12, 1 leg ext - 50 - 1x10
calf - 210 - 4x8, 1 foot - 100 1x20
bb row - 185 - 3x5
t bar row - 90 - 3x10
cable row - 50, 80, 100 x10
shrug - 135, 185, 225, 275 - x8-12
bb curl - 105 - 3x5
db curl - 45 - 2x6
1 arm machine curl - 30 - 2x12
----------------------------------------------
todays work out
db bench - work sets - 100 - 2x8
incline db - 65 - 2x8
hammer decline - 1 plate (each side) x12, 2 plates x8, 2 1/4 2x8
skulls - 100 5x5
pressdown - 40x10, 60x8, 70x6, 75x6 (single pully system)
1 arm ext - drop set - 25x10, 15x8, 5x15
hammer dips - 2 plates x12, 4 plates x8, drop set 200x10, 150x8, 100x8, 50x12
kind of alot of sets for tris, maybe a over trained a bit, but blah. i just wont do as many sets next tri work out
squat - 135x12, 225x8, 275x3 - 315 3x5, 225 1x12
leg ext - 903x10 (30 sec breaks)
calf raise - 195 - 3x12 (30 sec rest)
pullups - (warm up with 3 sets of pulldowns) then bw 2x10
close grip pulldown - 80 1x15 (min bicep use as possible)
hammer pulldown - 55 each side 2x10 (tried ir for first time, it was nice, 2.1.2 tempo)
bb curl - 75 - 3x8 (2.1.2 tempo)
db curl - 40 2x8
1 arm machine curl - 30 1x20
leg ext - 903x10 (30 sec breaks)
calf raise - 195 - 3x12 (30 sec rest)
pullups - (warm up with 3 sets of pulldowns) then bw 2x10
close grip pulldown - 80 1x15 (min bicep use as possible)
hammer pulldown - 55 each side 2x10 (tried ir for first time, it was nice, 2.1.2 tempo)
bb curl - 75 - 3x8 (2.1.2 tempo)
db curl - 40 2x8
1 arm machine curl - 30 1x20
