1quick1

It's about time I get my journal setup over here.

Routine:

Monday - Upper 1
Bench - 3 sets
DB Row - 3 sets
OH Press - 2 sets
Chin ups - 2-3 sets
Dips - 2 sets

12-13 working sets

Tuesday -Lower - Ham Dominant
Deadlift - 4-5 sets
Good Mornings - 2 sets
Hyperextensions - 2 sets
Weighted crunches - 2-3 sets

10-12 working sets

Thursday - Upper 2
Pullups - 3 sets
DB Incline Press - 3 sets
BB Bent over Row - 3 sets
DB Bench Press - 2 sets
Side Raises - 2 sets

13 working sets

Friday -Lower - Quad Dominant
Squats - 4-5 sets
Lunges - 2-3 sets
Leg Extensions - 2 sets
Calve raises - 3 sets
Weighted crunches - 2-3 sets

13-16 working sets

Periodization
Wk1-2 3x10-12, 60 sec ri,
Wk3-4 3x6, 90 sec ri,
wk5-6 3x3,120sec ri

Supplements
- Controlled Labs Green MAGnitude (creatine)
- Multi
- Whey
- Fish and Flax oil caps
- Higher Power Green Tea extract caps


Diet

This isn't set in stone but a typical day would go something like this. I work 3rd shift if you couldn't tell. It varies almost everyday but this is a general rundown.

9pm - wake up 3/4 cup ground oats + 1 scoop of whey in water
11pm - Turkey/chicken sandwhich or meat/rice/potatoe/veggies
3am - meat + pototoes/rice/veggies
7am - Eggs/biscuit/bacon
9am Gym
10am PWO shake 3/4 cup ground oats + 1 scoop of whey
11am usually cheese omlette with toast

Sometimes I have PB&J sand. in there. If anyone wants to know more specifics of my diet you can ask. One of my daily goals is to get protein from as many different sources as possible.

1quick1

Monday - upper 1

Bench (60 sec RI)
135x14 warmup
185x10
185x10
185x8

DB rows (60 sec RI)
60lb x 10
60lb x 10
60lb x 10

OH press (60 sec RI)
115lb x 10
115lb x 7

At this point in the workout I started to realized I need to start doing some cardio. I was pretty winded.

Chinups (60 sec RI)
BW x 10
BW x 8

Rope pulldowns
140lb x 10
140lb x 10

Solid workout. I went lighter on all my lifts because of the 60 second rest inbetween time. Definitely need to work on my endurance.

12 working sets

Me and my buddy were laughing when we looked up and our workout was done just over 35 minutes and we were both sweating uncontrollably.

wala

Nice workout quick! Good to see you doin a journal! And when you can, throw a vid or few pics in!

I'm subbed!

Malley

I am glad you like the new workout....you look like your doing well with it!

Gazhole

Wala, you're obsessed with videos :P haha.

But yeah, good stuff Quick!

_Wolf_

as long as ur doing ass to grass squats im in

1quick1

Will do.

I love the upper/lower splits ress:

HAHA thanks

I don't see us having an issue on that one

1quick1

Tuesday - Lower - Ham dominant

Deadlifts (60 secon rest inbetween time)
135x10
185x10
185x9
185x9

Damn that 60 second rest time is BRUTAL!

Lying leg curls
45lbs x 10
45lbs x 10

Seated leg curl
70lbs x 10
70lbs x 10

(will probably replace both of those with 2-3sets of good mornings next week)

Weighted Hyperextension
BW + 25lbs x 10
BW + 25lbs x 10

Plate loaded crunch machine
35lbs x 16
35lbs x 15
35lbs x 15

Weighted side bends
BW + 25 x 10
BW + 25 x 10

Thoughts

Wow 60 second rest in between time is challenging! Really have to lower the weight to keep going.

Gazhole

Nice RIs on Deadlifts, that IS a tough one!

Good weight on the side bends too, thats a great movement.

How are you finding this program so far? Going well?

1quick1

Yea the 60 second RIs are rough. Squat day Friday is going to be torture

I haven't done side bends in a while and I'm definitely feeling those now.

As for the new routine so far so good. About 3-4 months ago I was on a fairly similar upper/lower split but I feel this one is much better as I'm going to change the rep ranges and rest in between times every two weeks to hopefully keep my body off guard. I use to kind of just rest for however long I felt between sets but now I got my stop watch in there going between each set.

Gazhole

Mmmm...squats! Lol.

But yeah, timing your rest intervals is one of the best ways to make a session more difficult. You also save time! I think a big reason why a lot of people have sudden "strength drops" is because they dont time RIs and go for the next set pre-maturely.

1quick1

It makes perfect sense.

We laugh because with the 60 second RIs we are done with our workouts in 30 minutes, sweating like pigs, and both about to throw up

Gazhole

Youll get used to it . Then you can move onto some really crazy 45 or even 30 second RIs. Ive never had the inclination though, 1:00 is pretty tough when you factor in high reps and supersets and all that jazz.

A tri-set of leg exercises, at 2 sets of 14 reps, with 1:00 RIs is enough nausea for me, thanks

wala

NICE! that looked like a good workout man...

and vids - where's the vids?! lol