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Old 01-10-2015, 02:28 PM   #1
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Figured I may as well start keeping a log, notebooks don't last forever and I would appreciate any feedback anyone cares to give.

Not sure if this program has a name. I run almost all movements 3x12 to start. Starting light and trying to concentrate on form. If I hit 12 reps in each set and more than 12 on the last, I'll either bump weight or reps up next go around.

M-W-F, Upper-Lower-Upper-Lower, etc.

Upper body days look like this, in no particular order:

Bench 3x12
Pendlay rows 3x12
Overhead press 3x12
Skull crushers 3x12
DB curl 3x12
Standing crossover flies 3x12
Incline Bench 3x12
Tricep push downs? 3x12
Decline sit ups 3x12

If I feel up to it, I'll usually throw in 3 sets of seated calf raises, gotta beef up these chicken legs!

Lower body days, in no particular order

Standing BB calf raises 3x12
Deadlifts 3x8
Squat machine 3x12
Leg press 3x12
Glute ham raises 3x12
DB lunges 3x12
Seated calf raises 3x12

I need some accessory work added to lower body, but honestly I usually feel pretty toasted after this.
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Old 01-10-2015, 02:41 PM   #2
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Wed 1-7-15 Upper

200 rev. hand cycle warm up

Bench 105lb
12, 12, 12
P. rows 55lb
12, 12, 12
OH press 55lb
10, 10, 12
Skull crushers 30lb
12, 12, 14
DB curl 20lb each hand
12, 12, 8
Decline situps
12, 12, 10
Standing crossover flies 30lb each
12, 12, 12
DB shrugs 30lb each
12, 12, 12
Incline bench 95lb
10, 8, 6 <<felt pretty burnt out by then
BB calf raises 225lb
12, 12, 12
Push downs 40lb
12, 12, 12

Nothing impressive, but this is where I'm at in my second week of training after about an 8 year hiatus from resistance training.

Too many exercises?
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Old 01-10-2015, 02:50 PM   #3
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Fri 1-9-15 Lower

5 minute jump rope warm up

Leg press 180lb
12, 12, 14
Squat machine 140lb
12, 12, 12
Deadlifts 135lb shooting for 3x8
8, 8, 10
Seated calf raises 95lb
12, 12, 14
Glute ham raises BW. going for 3x13
13, 13, 19
DB lunges 20lb each hand, complete failure here.
My legs were fried at this point, nothing worth posting. I think I'll start with lunges next week. Previous lower body day, I went for 3x12 with 20s, went 12, 12, 8

I think I'm primed for actual squats next week. I plan on ditching the squat machine from here on out.

Can anyone recommend some accessory compound movements to add here?
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Old 01-10-2015, 02:57 PM   #4
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Gotta say, there are some extraordinary individuals here, and I thank everyone for their posts in general and all the logs kept here.
After my second week, I feel great. Pushing these little weights around feels good, idgaf if I'm the weakest guy in the free weight area currently, we all start somewhere. With the resources that are readily available to us here, who knows where I'll end up?
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Old 01-10-2015, 04:12 PM   #5
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Quote:
Originally Posted by Belphegor View Post
Wed 1-7-15 Upper

200 rev. hand cycle warm up

Bench 105lb
12, 12, 12
P. rows 55lb
12, 12, 12
OH press 55lb
10, 10, 12
Skull crushers 30lb
12, 12, 14
DB curl 20lb each hand
12, 12, 8
Decline situps
12, 12, 10
Standing crossover flies 30lb each
12, 12, 12
DB shrugs 30lb each
12, 12, 12
Incline bench 95lb
10, 8, 6 <<felt pretty burnt out by then
BB calf raises 225lb
12, 12, 12
Push downs 40lb
12, 12, 12

Nothing impressive, but this is where I'm at in my second week of training after about an 8 year hiatus from resistance training.

Too many exercises?
It is quite a lot of exercises. If it's only your second week back, I don't think it matters too much: just get back into the gym and do some stuff.

But before too long, I would think about making a few changes. I would be tempted to cut out some of the smaller exercises and focus your energy on the big bang for buck exercises: Pendlays, bench, OHPs. If you've got any energy after that: curls, skullcrushers (though think about substituting dips). I'm not a fan of shrugs, but many on here like them a lot. And if you've really got anything after that, the other stuff. Not sure that you need bench, incline and OHPs - I'd be tempted to cut the inclines out.
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Old 01-10-2015, 05:18 PM   #6
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Quote:
Originally Posted by Tannhauser View Post
It is quite a lot of exercises. If it's only your second week back, I don't think it matters too much: just get back into the gym and do some stuff.

But before too long, I would think about making a few changes. I would be tempted to cut out some of the smaller exercises and focus your energy on the big bang for buck exercises: Pendlays, bench, OHPs. If you've got any energy after that: curls, skullcrushers (though think about substituting dips). I'm not a fan of shrugs, but many on here like them a lot. And if you've really got anything after that, the other stuff. Not sure that you need bench, incline and OHPs - I'd be tempted to cut the inclines out.
Thanks Tannhauser. I was thinking the first thing I'd remove would be incline bench. My efforts are mainly driven towards a classic physique, not so much power lifting, so I would assume accessory work is a priority. However, your advice makes sense, and I'll keep it in mind. Thanks again!
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Old 01-12-2015, 06:11 PM   #7
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Mon 1-12-15 Upper

200 rev. hand cycle warm up

Bench 105lb
12, 7, 7
P. rows 55lb
12, 12, 14
OH press 55lb
12, 12, 15
Skull crushers 35lb
12, 12, 15
DB curl 20lb each hand
12, 12, 12
Decline situps
12, 12, 12
Standing crossover flies 30lb each
12, 12, 12
Push downs 40lb
12, 12, 22

Bench sucked today. I think I need to define an order of workouts and stick to it. Running short on time, this 1.5 hour workout was all I coukd fit in. Still feel pretty fresh.
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Old 01-12-2015, 09:48 PM   #8
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it's curious that you got less bench reps with 105 than your prior workout...

any ideas why that was the case?
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Old 01-13-2015, 07:39 AM   #9
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Originally Posted by jdmalm123 View Post
it's curious that you got less bench reps with 105 than your prior workout...

any ideas why that was the case?
One of three things, or a combination of them.
1. fatigue from my day job
2. I left bench towards the end of my workout, when usually it's one of the first
3. I was messing about with form, I think this messed with my focus, or I was just doing it wrong...
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Old 01-13-2015, 09:15 AM   #10
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Originally Posted by Belphegor View Post
After my second week, I feel great. Pushing these little weights around feels good, idgaf if I'm the weakest guy in the free weight area currently, we all start somewhere.


That's exactly it, mate. We *all* start with light weights. Doesn't matter one bit. Just gotta progress, and reap dem gains.

Get onto those squats, and hit deads, bench, rows, etc., as well of course, and you're on a great path.
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Squat 160kg (352.7lbs), Bench 112.5kg (248lbs), Deadlift 220kg (485lbs)
Strict Press 75kg (165.3lbs), Chinups +25kg (+55.1lbs)

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