Journal 106
All weight in Kilograms
March 26
Weigh in: 111
Snatch high: 3x65, 3x75, 3x80, 3x75, 3x65
Reverse flies: three sets of 5x25
Squats: 5x65, 3x115, 3x120, 3x125, 3x120, 3x115
Pull downs (behind): 5x60, 5x70, 5x75
March 28
Weigh in: 111.5
Super set shoulders: 10x7.5, 8x10, 4x12.5
Squats: 10x65, 10x70, 10x75, 6x80, 3x85, 4x80, 6x75, 6x70, 6x65
Bench: 3x85, 5x85, 5x85, 4x85, 4x85
With the bench I tried the new idea about changing grips during sets like I did with the overhead press, but it was really uncomfortable resting 85 kg on my chest while making the change during the first set, so after that instead I changed grips between sets. I think that will work better once I get the kinks worked out of the system.
March 30
Weigh in: 111.1
Superset Chins/Dips: 4/4, 4/4, 3/3
Superset shoulder side lifts and cable pull downs:
6x12.5/8x25, 8x12.5/8x25, 8x12.5/5x25
Good mornings: 5x65, 5x70, 5x75
Superset Reverse flies/incline flies: 3 sets of 2x32.5
Superset overhead press with trap pulls: 4/3x45, 3/2x45, 2/1x45
Incline crunches: 5x5, 4x5, 3x5
Rope triceps: 8x50, 4x60, 2x70, 1x75 (the entire stack)
Incline bicep curls: 6x12.5, 6x12.5 5x12.5
Forearms: three sets of 5x25
I’d forgotten how much of a sweat I work up super setting.
My last exercise had a little too much rest between sets because a couple of the girls who work there were chatting me and another guy up. Turns out the manager has decided that his gym is overstaffed and he’s retaining or firing people on the basis of their customer interactions. His gym is overstaffed, but frankly I’d start with the personal trainers instead of the front desk personal, because sometimes when they get bored they take up gym equipment I want to use. What the manager really should learn to concentrate his people during the evening rush instead of spread out through the entire day.
April 2
Overhead press: 3x55, 3x55, 3x55, 3x55, 1x55
Chins: three sets of 4xF
Regular dead lift: 1x125, 2x120, 3x115, 4x95, 5x65
Pull downs front: 5x120, 5x140, 3x150
April 4
Weigh in: 110.8
Shoulder carry, one lap: 45, 40, 35
Incline crunches: 5x5, 5, 3
Ten minutes of cardio
Good mornings: 5x65, 5x75, 3x85
Reverse crunches: 12.5x5, 5, 3
Ten minutes of cardio
April 6
Weigh in: 110.4
Morning:
Reverse flies/incline flies: three super sets of 32.5x3
Overhead press/traps: 3/3x50, 3/2x50, 2/2x50
Ten minutes cardio
Three supersets of chins and dips, three reps each
Superset shoulder side lifts and cable pull downs: 5x15, 5x30 each time
Triceps rope pulls: 3x120, 3x140, 2x150
Biceps incline curls: 15x 6 ,6, 5
Forearms: three sets of 3x35
Afternoon:
I was reading an article at T-nation.com about “Star Complexes” and decided to give it a try. The original program was simply super-setting squats and jumping. As I remember it, the “star complex” in the article was squats, front squats, power cleans, jumps, and something else. With each exercise, the movement becomes more “explosive.” But since the last time I did power cleans after squats I pulled so many back muscles I had trouble getting out of bed for a month (the first week was hell), I devised my own version: heavy squats, light squats, jumps, Tae Kwon Do kicks. Thus:
Warm up: one set of ten with the bar, then 65kg x10
Squats 115 kg: 3, 3, 3, 3, 1
Squats 65 kg: 7, 6, 4, 4, 3
Jumps: 8, 5, 4, 3, 3
Kicks: 10, 10, 10, 6, 4
I rested two minutes between each round and it took 25 minutes. I was so wiped out all I could do was lie down and bench, started with the narrow grip and inching out with each set.
Incline bench: five sets of 5x65
March 26
Weigh in: 111
Snatch high: 3x65, 3x75, 3x80, 3x75, 3x65
Reverse flies: three sets of 5x25
Squats: 5x65, 3x115, 3x120, 3x125, 3x120, 3x115
Pull downs (behind): 5x60, 5x70, 5x75
March 28
Weigh in: 111.5
Super set shoulders: 10x7.5, 8x10, 4x12.5
Squats: 10x65, 10x70, 10x75, 6x80, 3x85, 4x80, 6x75, 6x70, 6x65
Bench: 3x85, 5x85, 5x85, 4x85, 4x85
With the bench I tried the new idea about changing grips during sets like I did with the overhead press, but it was really uncomfortable resting 85 kg on my chest while making the change during the first set, so after that instead I changed grips between sets. I think that will work better once I get the kinks worked out of the system.
March 30
Weigh in: 111.1
Superset Chins/Dips: 4/4, 4/4, 3/3
Superset shoulder side lifts and cable pull downs:
6x12.5/8x25, 8x12.5/8x25, 8x12.5/5x25
Good mornings: 5x65, 5x70, 5x75
Superset Reverse flies/incline flies: 3 sets of 2x32.5
Superset overhead press with trap pulls: 4/3x45, 3/2x45, 2/1x45
Incline crunches: 5x5, 4x5, 3x5
Rope triceps: 8x50, 4x60, 2x70, 1x75 (the entire stack)
Incline bicep curls: 6x12.5, 6x12.5 5x12.5
Forearms: three sets of 5x25
I’d forgotten how much of a sweat I work up super setting.
My last exercise had a little too much rest between sets because a couple of the girls who work there were chatting me and another guy up. Turns out the manager has decided that his gym is overstaffed and he’s retaining or firing people on the basis of their customer interactions. His gym is overstaffed, but frankly I’d start with the personal trainers instead of the front desk personal, because sometimes when they get bored they take up gym equipment I want to use. What the manager really should learn to concentrate his people during the evening rush instead of spread out through the entire day.
April 2
Overhead press: 3x55, 3x55, 3x55, 3x55, 1x55
Chins: three sets of 4xF
Regular dead lift: 1x125, 2x120, 3x115, 4x95, 5x65
Pull downs front: 5x120, 5x140, 3x150
April 4
Weigh in: 110.8
Shoulder carry, one lap: 45, 40, 35
Incline crunches: 5x5, 5, 3
Ten minutes of cardio
Good mornings: 5x65, 5x75, 3x85
Reverse crunches: 12.5x5, 5, 3
Ten minutes of cardio
April 6
Weigh in: 110.4
Morning:
Reverse flies/incline flies: three super sets of 32.5x3
Overhead press/traps: 3/3x50, 3/2x50, 2/2x50
Ten minutes cardio
Three supersets of chins and dips, three reps each
Superset shoulder side lifts and cable pull downs: 5x15, 5x30 each time
Triceps rope pulls: 3x120, 3x140, 2x150
Biceps incline curls: 15x 6 ,6, 5
Forearms: three sets of 3x35
Afternoon:
I was reading an article at T-nation.com about “Star Complexes” and decided to give it a try. The original program was simply super-setting squats and jumping. As I remember it, the “star complex” in the article was squats, front squats, power cleans, jumps, and something else. With each exercise, the movement becomes more “explosive.” But since the last time I did power cleans after squats I pulled so many back muscles I had trouble getting out of bed for a month (the first week was hell), I devised my own version: heavy squats, light squats, jumps, Tae Kwon Do kicks. Thus:
Warm up: one set of ten with the bar, then 65kg x10
Squats 115 kg: 3, 3, 3, 3, 1
Squats 65 kg: 7, 6, 4, 4, 3
Jumps: 8, 5, 4, 3, 3
Kicks: 10, 10, 10, 6, 4
I rested two minutes between each round and it took 25 minutes. I was so wiped out all I could do was lie down and bench, started with the narrow grip and inching out with each set.
Incline bench: five sets of 5x65