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Old 04-12-2011, 06:01 AM   #1
Scrutiny
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Thought I'd get going with a training log here running alongside my M&S one.

Currently on a week off, next week will commence a relatively basic, simple 'bread and butter type' of routine that should allow me proper recovery and progression.

Here's the plan:

A simple 3 day Push/Pull/Legs split.

Main goal is to add muscle mass, while significantly increase my strength.

I'm trying to keep it simple, overload a muscle and then allow the process to kick-in to fuel growth and repair.

No Squats/Deadlifts allowed for me for the remainder of 2011 with my current back disc issue, I know the MAB trainers here will be dissapointed with that.

Workout volume hasn't been set in stone yet, I'll probably start on the low scale of sets (2-3) and possibly increase to my likeing.

Here's the exercise list:

Incline Bench
Flat Bench
WG Dips
DB Shoulder Press
DB Laterals
Skullcrushers

Seated Rows
Pulldowns
Pullups
Shrugs
DB Curls
Hammer Curls

V Squats
DB Lunges
Incline Leg Press
Leg Curls
Calf Raises

I hope I can generate a following and gain support of the fellow trainers here.
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Old 04-12-2011, 06:01 AM   #2
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Welcome to MAB Scrut!!
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Old 04-12-2011, 06:14 AM   #3
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Good to see you here Scrute!

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Last edited by LtL; 04-12-2011 at 06:22 AM.
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Old 04-12-2011, 06:22 AM   #4
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great to see you log here Scrute, we are gonna see big things from you i can feel it

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Old 04-12-2011, 06:33 AM   #5
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Thanks guys!

I WILL not dissapoint!

I'm really likeing the challenge here, 3 days in the gym to destroy the body.

Not going to try anything fancy, just going to do some good old fashioned hard work, eating plenty of good food and pushing each and every week for progression.
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Old 04-12-2011, 07:45 AM   #6
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Subbed, and looking forward to seeing you make some great progress.
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Old 04-12-2011, 08:01 AM   #7
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Welcome to MAB Scrute! Good to see you logging here.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 04-12-2011, 08:52 AM   #8
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Welcome, Scrute. I didn't realize you had a back issue (must have missed that). Good luck with the adapted program!
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Old 04-18-2011, 01:17 AM   #9
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Week 10 Bulking

Monday 18th April

Push Day - Chest / Shoulders / Triceps

Incline DB Bench Press - 29kg x 9, 29kg x 7, 30kg x 5
Flat DB Bench Press - 30kg x 5, 30kg x 5, 30kg x 5
Wide Grip Dips - 10kg x 5, 5kg x 6, BW x 4

Seated DB Overhead Press - 20kg x 8, 22kg x 8
DB Lateral Raises - 10kg x 12, 11kg x 12

Skullcrushers - 27.5kg x 8, 27.5kg x 6
Rope Pulldowns - 32kg x 8, 33kg x 8

Workout Length: Approx 50mins

Workout Notes:

Week 1 Creating Monohydrate LOADING PHASE ( 4 x 5g serves per day for 5-7 days )
Pre Workout Supplement: Black Powder ( Sample Packet )

First day back after my week off from the gym.
An awesome workout it was, came into this workout with a positive mind-set and Black Powder running through my veins

I put in a solid effort for my benching, making it up to 30kg dumbells - although I only managed to get out 5 reps ( Target reps of this new workout routine is 5-8 ).
I kept failing with the 30's, I think I put so much energy into my incline presses that my flat suffered as a result.
Wide grip dips - performed these with a weight belt + 10kg for my first set, my arms kept wanting to give out.
Weighted dips killed me, my triceps, chest and shoulders were burnt from the presses.

Seated DB presses for shoulders went great, had so much energy and could have probably lifted more weight.
Tricep work was a stand out, it was extremely tough since I did chest and shoulders with them in the workout, but they had an awesome pump and were no doubt under enormous strain

Very impressed with today's workout.
I'm doing a bit of a 'low volume' approach here.
I thought I would get back down to the basic, bread and butter exercises and see how it all goes.
Chest I kept at 9 sets ( Chest is a bit of a focus point for me ) while shoulders and triceps had 4 sets each ( the 4 sets was enough, considering these muscles were all together in the workout ).

I've got a few more pre workout samples, so I'll be running them for the up-coming workouts.
Black Powder went well, nothing out-standing, but I felt that it did give me an edge.

Tomorrow is a day OFF, most possibly some cardio, while Wednesday is Pull day!
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Old 04-18-2011, 01:46 AM   #10
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Nice work Scrute

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