Stout1's training journal:

[Stout1]

thanks all, hopefully strength stays up over the next week or two. We shall see how my body handles it. I feel like a million bucks right now though

[Stout1]

09/23/05

Leg Press -- 4 plates a side x 8

Hi Pullthrus -- 110 x 8

Dumbell Rows -- 75 x 8

Cambered bar curls -- 65 x 8

[goes4ever]

nice short and sweet

[Stout1]

Still beat up from earlier in the week, so had to make it nice and easy

[Stout1]

10/03/05

Been slacking off and not keeping this up to date:

Decline Bench w/ doubled #1's --- 235 x 3

Skullcrushers --- 80 x 10 / 90 x 10

Dumbells, paused --- 65 x 10 / 75 x 10

Overhead Dumbell Press --- 50 x 10

[buffness]

slacker lol

[Stout1]

10/05/2005


Lightened Deads --- 405 x 3

Box Squats --- 205 x 8

Dumbell Rows --- 65 x 8

Dumbell Curls --- 30 x 10

Second day on the TCD and boy did this kick me in the arse.

[goes4ever]

I thought the lightened deads were with bands? if so, how do you figure the weight?

also are you back with IA again?

[Stout1]

I thought the lightened deads were with bands? if so, how do you figure the weight?

also are you back with IA again?

Yup and yup

Well I warmed up with 135 with no bands and then again with 185 with no bands. I then added the bands which were on the safety pins in the squat rack so that about halfway up it got pretty loose and right past that point no tension on the bands. Basically the bottom 1/4 had some help, the next quarter a tad bit of help and then after that the final half was all me. I was supposed to use the #2 or #3 bands but I forget them at my buddies car as he is letting me borrow his till mine get in the mail. So I used the #1's which are kinda weak, but it did give me some extra help at the bottom.

But before I went off track

After the 185 with no bands I then added on 225 with bands and just worked my way up with singles on most sets till I felt like I was about at my 3 rep max.

I believe it went

225 x 5 x 1
265 x 3 x 1
295 x 1 x 1
315 x 1 x 1
345 x 1 x 1
365 x 1 x 1
385 x 1 x 1 (felt pretty heavy here and figured I would up it and make it 4 plates and go for three reps)
405 x 3 (work set, all other sets are warm ups)


Yup, repayed my fee the other day and this is the 2nd day on the new routine.

[mpresiv]

Stout do you mind posting up your weekly workout routine? Just what you do each day? just curious

[Stout1]

Stout do you mind posting up your weekly workout routine? Just what you do each day? just curious

yeah, I am at work now. I gotta grab my log book. I can't be too specific though since I pay for this and it is part of the deal with IA.

But what I can tell you right now is I am on a 2 day split that is basically a hybrid WSB program. It is sorta like DC's split. It's a three day split, but I hit the muscles every 4 days or so.

Right now my focus is getting my strength up and the size should follow. Once we or IA gets me to a real good point in strength we will go more for hypertrophy. But until I get a good base and solid numbers this is what I will be on. Can't build a "house" without a good foundation so that is number one priority.

ok, gotta go home...post the rest in a minute

[mpresiv]

Thanks bro. I couldnt get a full scheme in your journal as to what you were doing. I didnt know what bodyparts you were training each day...

[Stout1]

Thanks bro. I couldnt get a full scheme in your journal as to what you were doing. I didnt know what bodyparts you were training each day...

Basically its like this....

Mon --- Chest/Shoulder/Tri
Tue --- Cardio
Wed --- Legs/Back/Bis
Thur -- Cardio
Fri --- Chest/Shoulder/Tri
Sat --- cardio
Sun --- cardio
Mon --- Legs/Back/Bis
Tue --- Cardio

etc....you see the pattern though.....This is obviously a low volume routine, but the muscles are being hit more often than once a week. I normally only do one work set on the major lifts then do "supplemental" work around it afterwards.

I am only focusing on core basic lifts. Nothing fancy. Only time I get "fancy" is when the lifts are changed such as flat bench to paused flat bench, or close grip bench then to close grip bench with bands. Every week is different. I rarely ever have the same excercise or rep routine. Its always been switched....the reps and excercises, but always sticking to the core lifts.

Bench: Flat bench, dumbell bench, low incline dumbell bench, etc. (can be paused type work or band reisitance)

Shoulders: Nothing fancy here since bench hits them pretty good, do some laterals for the most part with some overhead seated dumbell presses on ocassion

Tris: close grip bench, skulls (paused off pins), regular skulls, dumbell skulls, tri push downs, band pushdowns

Legs: Squat, Deads, Pullthrus

Back: Good Mornings, Pulldowns, Barbell/dumbell/chest supported rows,

Bis: Dumbell or barbell curls



Thats it for the most part, but like I said its never the same and always different each time I go in. But until I get my bench, squat, and deads higher this is what format I will be sticking till I get some decent numbers up.

[irongirl]

Nice routine. Legs and back together must be brutal though!!

[Stout1]

10/19/2005

Flat barbell benched, paused --- 225 x 6

Band Push downs --- two #1's looped around top of rack x 8

Band Laterals --- one #1 x 8

Abs