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Old 01-09-2014, 10:09 PM   #11
Adamite1114
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This Week So Far

Monday
Squat
215 x 9
215 x 9
215 x 8

Bench
155 x 7
155 x 6
155 x 7

Tuesday
Body Weight Conditioning
5 Rounds
+short jog

Wednesday
Deadlift 6x3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 2

30 minutes on stairmaster
60 steps per minute
no added weight

Today
Squat
215 x 10
215 x 8
215 x 8

Body Weight Conditioning Circuit 5 rounds
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Old 01-09-2014, 10:18 PM   #12
Adamite1114
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Fav Supp: Phosflex
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Default Experimenting

So I've been coming up with ideas left and right this week doing my best to make a program where I can best fit in strength training, HIIT, and also low intensity steady cardio, and body weight strength progression.

So many variations and renditions having been running threw my head I've gotten head aches from thinking about it too much. I don't know why but for some reason I wasn't happy working with the initial plan I had stated. So once again I had gone back to the drawing bored. I know this is the complete opposite of consistency but I enjoy experimenting and I won't enjoy lifting and exercise until I get it just the way I want it. But on wednesday once I deadlifted I came up with a routine that fits it all but has a very high frequency. So I'll work on that for a few weeks and see how I like it. In the mean time I'll post the current plan here (comments and advice are encouraged):

Experiment #1

Monday
Clean and Push Press 3x8

Tuesday
Squats 5x10

Wednesday
Deadlift 6x3

Thursday
Squat 5x10

Friday
Clean and Push Press 3x8

Cardio
Alternating cardio styles between bodyweight circuit and stairmaster.

Circuit
Pullups
Pushups
Jump squats
Leg Raises
Dips
*progression either by adding reps or adding rounds
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Old 01-10-2014, 07:53 AM   #13
BendtheBar
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Looks good to me. Smash!
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Old 01-10-2014, 07:07 PM   #14
Adamite1114
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Join Date: May 2013
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Training Type: Powerlifting
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
My Mood: Mellow
Reputation: 15497
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1-10-2014

Clean and Push Press
Bar warmup
65 - warmup
85 - warmup
95 x 7
95 x 6
95 x 6

Cardio
Stairmaster
30 minutes
Sixty steps per minute
No added weight
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Old 01-13-2014, 05:08 PM   #15
Adamite1114
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Join Date: May 2013
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Training Exp: on and off 5 years
Training Type: Powerlifting
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
My Mood: Mellow
Reputation: 15497
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1/13/2014

Lifting
Clean and Push Press
95 x 8
95 x 8
95 x 6

Cardio
Body Weight Circuit
5 Rounds

*Pre-Workout (C4) was added to supplements today. Added to stash of protein, BCAAs, creatine, multi-vitamin, and fish oil.
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Old 01-15-2014, 01:19 AM   #16
Adamite1114
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Points: 2,356, Level: 29 Points: 2,356, Level: 29 Points: 2,356, Level: 29
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Join Date: May 2013
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Training Exp: on and off 5 years
Training Type: Powerlifting
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
My Mood: Mellow
Reputation: 15497
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1-14-2014

Lifting
215 x 9
215 x 9
215 x 5
*Saw major breaks in form and strength today. Will be dropping frequency and adding bench press. And all rep goals will be brought to five.

Cardio
Stair Master
30 minutes
60 steps per minute
No added weight
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Old 01-15-2014, 09:03 PM   #17
Adamite1114
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Is getting bigger.
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Uber Brawn
Points: 2,356, Level: 29 Points: 2,356, Level: 29 Points: 2,356, Level: 29
Activity: 7% Activity: 7% Activity: 7%
 

Join Date: May 2013
Location: San Diego
Posts: 477
Training Exp: on and off 5 years
Training Type: Powerlifting
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
My Mood: Mellow
Reputation: 15497
Adamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributor
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1-15-2014

Warm-up
Row machine
Ten minutes
Light resistance

Wednesday Ab Work
Decline Bench Leg Raise
1st set - 10 reps
2nd - 10
3rd - 8

Side Planks
2 sets each side
1st - 60 secs
2nd - 40 secs

Barbell Roll Out
1st - 8
2nd - 8
3rd - 8

Circuit Interval
(5 rounds - only first round reps recorded)
1. Dumbbell Step-up: 20s x 14
2. Towel Pull-up: 5
3. Hanging Leg Raise: 8
4. Farmer's Walk: 2 lengths
5. Spider-man Push-up: 8
6. Dumbbell Jump Squat: 20s x 10
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Old 01-16-2014, 10:34 AM   #18
BendtheBar
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Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100
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Solid work. Keep killing it.
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Old 01-16-2014, 01:57 PM   #19
Adamite1114
Adamite1114
Is getting bigger.
Senior Member
Uber Brawn
Points: 2,356, Level: 29 Points: 2,356, Level: 29 Points: 2,356, Level: 29
Activity: 7% Activity: 7% Activity: 7%
 

Join Date: May 2013
Location: San Diego
Posts: 477
Training Exp: on and off 5 years
Training Type: Powerlifting
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
My Mood: Mellow
Reputation: 15497
Adamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributor
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1-16-2014

Warm-up
Row machine
Ten Minutes
Light resistance

Lifting
Deadlift
135 x 5
195 x 5
225 x 5

Circuit Interval
*5 rounds/only 1st round reps logged
1. Rope cable row - 60lbs x 20 reps
2. Farmer's Walk - 90lbs total x 20 long lengths
3. Front squat - 85 x 8
4. Chin-ups - 6
5. Dumbbell jump squat - 20s x AMAP
6. Dumbbell Step-up - 20s x AMAP
(AMAP = as many as possible)
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Old 01-17-2014, 11:05 AM   #20
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100 Points: 1,474,642, Level: 100
Activity: 43% Activity: 43% Activity: 43%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,270
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2556458
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Good work. Have a great weekend.
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