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So this week I've switched to a lower volume, higher weight routine. I haven't really got a particular routine sorted, so I'm just going to the gym and doing what I think is best for me. One of the things I liked about the Serge routine I was doing is that it was always the same number of reps/sets every time, so you could be sure you were always working out hard. I don't want to fry my central nervous system, though, so it's back to heavy weights.
At the moment, I'm planning on doing bench press on Mondays, squats on Wednesdays and deadlifts on Fridays, with something extra on Saturdays, but I might switch that up a bit. I'm using 70kg for the squats and deadlifts. On Wednesday, I was able to get out 8 reps on the squats on the first set and yesterday I managed 12 reps on the deadlifts, so perhaps this weight is a bit light still. I weighed myself yesterday - hovering between 76.9 and 77 kg - so I haven't gained any weight over the week and have maybe lost a little bit. But perhaps it's good to let my body recover a little bit after the hypertrophy workouts. |
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Last edit: by Thikron.
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Mainly an upper-body workout today:
Squats - 75kg - 6+5 reps Bench press - 50kg - 5+5+5 reps (with spotter) Bent over rows - 40kg - 8+7+8 reps Barbell military press - 30kg - 8+8+8 reps Biceps curls - 2x12.5kg - 10+10 reps Dips - 12+10 reps Hammer curls - 2x10kg - 12+12+10+10 reps Lateral raises - 2x6kg - 12+10 reps |
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I think you should stop counting stuff, because numbers mean nothing.
You are just putting extra unnecessary stress by counting all these useless numbers. |
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I strongly disagree. I've worked out without bothering to count before, and my workouts were disorganized and I never made much progress because I ended up using the same weight and reps every time.
Perhaps you and I work in different ways, but I perform much better if I have a goal to work towards in the workout. Counting the numbers and increasing them each time guarantees that I will be making progress from one workout to the next, even if the numbers themselves mean nothing. |
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Focused on the lower body today:
Incline dumbbell press - 2x1.75 kg - 8+10 reps Wide grip lat pull downs - 40kg - 10+10 reps Squats - 75kg - 4x5 reps Deadlifts - 80kg - 4x5 reps Lunges - 2x22.5kg dumbbells - 3x8 reps on each leg Standing calf raise - 90kg - 3x12 reps Bozu ball crunches - 2x15 reps |
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Focused on the upper body:
Squats - 75kg - 5+5 reps Bench press - 50kg - 5+5+5 reps Bent over rows - 40kg - 8+8+8 reps Shoulder press - 30kg - 10+8+8 reps Biceps curls/dips supersets - 2x12.5kg 12+10 reps on the curls, 12+10 reps on the dips Hammer curls - 2x10kg - 12+10+12+12 reps Lateral raises - 2x6kg dumbbells - 12+12 reps |
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Back to the lower body:
Incline dumbbell chest press - 2x17.5kg - 10+10 reps Wide grip lat pull downs - 42.5kg - 10+10 reps Squats - 75kg - 4x5 reps Deadlifts - 80kg - 4x5 reps Lunges - 2x22.5 kg - 3x8 reps Sitting calf raise - 95kg - 3x112 reps Bozu ball crunches - 2x15 reps I weighed myself today. 76.5kg. That's a loss of 500g on two weeks ago. When I was doing Serge's routine, I gained 3kg in two weeks. Now I'm doing this (supposedly better) high-weight routine, I've lost 500g in two weeks. I'm not really sure what to do at this stage. Everyone on here was telling me to switch to a higher weight, lower volume routine, but the scales have spoken, and they disagree spectacularly. A few things are different at the moment:
My diet is exactly the same as before. I'm going to do this routine for another week, but if I don't start to gain weight, I'm going straight back to the routine that worked for me. |
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Yesterday:
Squats - 75kg - 8+8 reps Incline Bench press - 50kg - 5+5+5 reps Lying rows - 45kg - 5+5+5 reps Shoulder press - 30kg - 10+9+8 reps Biceps curls - 2x12..5 kg - 12+11 reps Dips - 12+12 reps Hammer curls - 2x10kg - 4x12 reps Lateral raises - 2x7kg - 2x12 reps |
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Today:
Incline dumbell press - 2x20kg - 8+6+2 reps Wide grip lat pull downs - 45kg - 10+10 reps Squats - 77.5 kg - 4x5 reps Dead lifts - 82.5 kg - 4x5 reps Lunges - 2x25 kg - 3x8 reps on each leg Leg press calf extension - 100kg - 3x12 reps Bozu ball crunches - 2x15 reps Much more promising reading on the scales today - around 79kg, pushing 80. I know 80kg isn't a lot by most people's standards, but it's huge for me, considering I started at around 72 (and 65 or so at the start of the summer). |
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I was away seeing my girlfriend this weekend, so I missed a couple of workouts. Looks as if I paid for it on the scales too - back down to 76.5kg. Ho hum.
Friday: Squats - 77.5kg - 8+5 reps Bench press - 50g - 5+5+5 reps Bent over rows - 45kg - 8+5+5 reps Barbell military press - 30kg - 10+10+8 reps Biceps curls - 2x12.5kg - 12+11 reps Dips - 12+10 reps Hammer curls - 2x10kg - 4x12 reps Lateral raises - 2x7kg - 2x12 reps Today: Incline dumbbell press - 2x20kg - 10+8 reps Wide grip lat pull downs - 47kg - 2x10 reps Squats - 77.5kg - 4x5 reps Deadlifts - 82.5kg - 4x5 reps Lunges - 2x27.5kg - 3x8 reps Leg press calf extension - 105kg - 3x12 reps Bozu ball crunches - 2x15 reps I took creatine before and after my workout for the first time; I'm going to keep that going over the next few weeks. Strangely, the workout felt more difficult than usual, even though I'd taken the creatine; perhaps that's because I took some days off, though. I'm also planning to replace my squats and deadlifts on Saturdays with front squats and power cleans so I'm working a bigger range of muscles. The only downside is that Wednesday will become my only deadlifting day. Depending on how I'm feeling, I might be able to do both. |
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Don't fuck with power cleans. Just don't do it.
Front squats are great (my favorite exercise) but they put a huge emphasis on your anterior chain, therefore neglecting you hamstrings. To counteract this do hamstring curls or romanian deadlifts Chris had a knee injury that stemmed from neglecting his posterior chain, so if you do front squats make sure you work them hammies. Health: be LEAN, stay LEAN
Wealth: Save 3600 Lifestyle: Live alone Relationships: Smash twelve hot chicks 0/12 Less than 15 lays. |
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Last edit: by Deadlift Leverages..
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After feedback from domhom, I will no longer be fucking with power cleans.
My only reason for wanting to do them (apart from how cool they look) is that Victor Pride says somewhere that they're great for developing big forearms. That's probably bullshit though - I reckon I'd do much more for my forearms adding in a few sets of wrist curls. Perhaps it would be a good idea to switch it up on a Saturday and do front squats/Romanian deadlifts rather than back squats/normal deadlifts. |
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