Thread: Fazc's Log
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Old 06-04-2011, 03:09 PM   #10
Fazc
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Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
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Thank you gentlemen!

Saturday 4th June

Bench Press - 120kg x 5, 5, 5
s/set
WG. Pullups - BW x 5, 5, 5

CGBP - 90kg x 5, 5, 5
s/set
Bent Row - 92.5kg x 5, 5, 5

Squat - Sets of 5 upto 160kg x 5

Arched GMs - 80kg x 5, 5, 5

Pin Press - 80kg x 5, 5, 5
s/set
Side Laterals - 5kg's x 10, 10, 10

Seated Curls - 40kg x 5, 5, 5
s/set
Pullover Press - 30kg x 5, 5, 5

Sets every 3rd minute. Bodyweight 90kg.

Excellent session. The squats are still pretty poor from not doing them for so long, but shouldn't take me long to push them back up.

I'm going to morph this 3 day per week schedule into a 4 day per week schedule. I've responded well to the current routine and i've plenty of experience doing 3 days a week, so i'll add in another Medium day to look something like this:

Heavy
Bench - WG. Pullup
CGBP - Bent Row
Squat
Partial. DL
Pin Press - Side Laterals
Curlz - Extensions

Light
Pullovers - Side Laterals
Flyes - R. Laterals
Rows - Seated GMs
Shrugs - Leg Extensions
Reverse Curlz - Extensions

Medium Heavy
Incline Press - CG. Chins
CG. Incline - CG. Chin Shrug
Arched GM - Sissy Squat
Seated Press - Side Laterals
Curlz - Extensions

Medium
1 Arm Press - High Bar Squat
Dips - Shrugs
Hammer Curl - Bench Dips

The new Medium day will be bare bones and light for a while, i'll eventually start pushing it up heavy. This process may take a few months though, i'll just have to make sure it doesn't impact progress on the heavy day.
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