Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

 
 
Thread Tools Search this Thread Display Modes
Prev Previous Post   Next Post Next
Old 03-09-2012, 05:07 PM   #1
_J_
Chalk Rebel
Uber Brawn
Points: 3,253, Level: 35 Points: 3,253, Level: 35 Points: 3,253, Level: 35
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Sep 2011
Location: East Texas
Posts: 438
Training Exp: 4
Training Type: Powerbuilding
Fav Exercise: Deadlifts
Fav Supp: Whole Milk
Reputation: 31161
_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine_J_ is a lifting machine
Default J's Upper/Lower Training Log

I recently switched from Madcow's 5x5 to a 4 day upper/lower split. Thanks to the Bearded One and mab54 for their input. Since i've added some volume from what I'm used to, I'm trying to ease into this new workout. I used the MAB 20 rep goal format for much of the workout.

Started on 3-5-12. March 5, 6, 8, and 9.

Monday
Squat, 245 (7,7,6). 20 rep goal met.
Calf Raise (3x8), 240, 260, 280(7)
Cleans (5x3), 95.
Weighted Situps (3x10), 45, 55, 65
Side Bends (3x8), 45.

I could defnitely tell that my body is not used to squatting more than 5 reps at a time. 245 was my 5 rep max when I started Madcow in October 2011, so being able to use it as a working weight feels great.

Cleans. Even though I'm moving up next week, I'm gonna stick with lower weight until I get the form down.

Tuesday
Bench, 225 (8,7,7). 20 rep goal met.
Db Row (3x10-15), 60 (11,12,11).
Weighted Dips, 45 (9,7,6). 20 rep goal met.
Chinups, bodyweight. (6,5,3).

Getting back into the groove of doing db rows at higher reps was eye-opening. My back was surprisingly sore.

Chinups were humbling. My hands/arms felt awkward getting into the chinup position. Like I was stretching or rotating my joints in a way I wasn't used to.

Thursday
Deadlift (3x5), 225, 285, 335.
Squat (1x20), 175.
OH Press, 135 (7,7,7). 20 rep goal met.
Bent Clf Raise (3x8) 90, 135, 135
Cable crunches 3x10-15) 18(15), 19(15), 20

Trying to tightly focus on form on deadlifting. Since I've been going so heavy on deadlifts in the last few weeks, my lower back has been feeling odd and I've noticed that at the start of the lift, I've been pulling my legs away from the bar. So, getting back to great form.

A set of 20 rep squats, even at hte very light weight I used was shockingly hard. I was dying by rep 15. Having said that, I really liked it, so it'll be 185 next week.

Friday
Bb Row, 155 (8,7,6). 20 rep goal met.
Inc.DbBench, 70 (8,7,7). 20 rep goal met.
Pullups, bodyweight, (7,7,6). 20 rep goal met.
Incl.Db Curls (3x8-10). 30 (8,8,8)
1-arm Overhead Db Ext. (3x8-10). 20 (10,8,8)

I haven't done incline db bench in a long time and it showed. I'll be moving up slowly.

I could do more pullups than I could chinups!?! What is up with that?

Last edited by _J_; 03-10-2012 at 02:17 PM.
_J_ is offline   Reply With Quote
Sponsored Links
 

Bookmarks

Tags
log, training, upper or lower


Similar Threads
Thread Thread Starter Forum Replies Last Post
Are upper lower splits an effective way to train? abett07 Muscle Building and Bodybuilding 8 08-19-2013 10:59 AM
My Upper/Lower gethuge69 Muscle Building and Bodybuilding 40 05-30-2012 07:40 PM
Upper and lower body 8pack Muscle Building and Bodybuilding 1 01-08-2012 10:52 AM
Kman's Upper/Lower Split kman025 Training Logs 11 12-20-2010 11:15 PM
Warmups upper/lower body CoopDawg Powerlifting & Strength Training 6 11-18-2010 12:42 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 09:39 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.