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Old 02-25-2013, 02:18 AM   #24
Junior Member
New Brawn

Join Date: Jan 2013
Location: Canada
Posts: 24
Training Exp: Roughly three-four years.
Training Type: Powerbuilding
Fav Exercise: Deadlift and Seated Row
Reputation: 1010
DevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good posts

Sorry for the late update, had started a new job this past week along with school but I kept training hard! I smashed some goals on this upper/lower split this week, and tomorrow begins my 3rd week of this 8 week trial. If all continues well I will run this routine until progression stalls.

Anyway here is my lifts for this past week:

Flat DB press: 4x6 @ 90's (progress!)
Yates Row: 4x8 @ 175 (smashed!)
Inc BB Press: 3x10-12 @ 125 only repped 10, 8, 8, room for improvement
Chin Up Wide: 3x10-12 @ bodyweight (170 lbs) repped 8, 8, 8 this was progress!
Close Grip Bench: 2x15 @ 115lbs no problem! going up!
BB Curl: 2x12 @ 85lbs fell one rep short on second set, but pounded out one rest pause to get me to 12, on tuesday I had to do 4 rest pauses!
Lateral Raises: 3x12 @ 15 lbs never used 15's before but they felt good! Will add a set this week.

Squats: 4x6 @ 215 will be back up to 225 tomorrow then I will progress!
SLDL: 4X10 @ 185 might lighten it up to ease the lower back hammering in this routine
Leg Press 3x12 @ 320 lbs progress!
Leg Extensions: 3x12 @ 130 lbs progress!
Seated Calf Raise: 3x15 @ 55lbs 2 second pause at bottom; had to lighten the weight to get a better result from calf raise. Will continue to progress with my slower tempo on this exercise.

I missed my conditioning jogs this week, but I did play some outdoor hockey instead! If I can replace running with a sport or hill sprints I always will! Progress is taking place, I am most happy with my flat db press as i have never repped 90s before, let alone for 4 sets of 6! Coming off that Powerbuilding Routine for 6 weeks my chest must have gotten stronger. My gym only has DBs up to 110s, never dreamed of using them before, but now thats my goal in 6 weeks!

Diet is still pretty good, drinking the same shake every morning, then mid-morning/mid-day I have my fruit and 400 cals of nuts, then lift, and smash a dinner with a starchy carb source, meat and salad; repeat the meal if hungry, and one more protein shake and milk before bed. Typically runs me around 2500-3000 calories depending on the dinner being repeated or not. Obviously being a carb heavy diet, but mainly from fruit/sweet potatoes/rice etc.

Thanks for the support!
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