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Scarecrow 04-06-2009 08:27 PM

Scarecrow's Log
 
Hey all, I'm setting up this log again but this time in the correct section. My goal the next 6-8 weeks is to try to get as close to benching 300lbs as possible. I did a test over the weekend and was able to put up 270, so it is at this mark that I will begin the routing using the spreadsheets on this site.

http://www.geocities.com/~slopitch/mm2k/

So here is what all I did for the day...

Week 1 / Day 1

Bench Press - 1x6 @ 210, 2x5 @ 225, 2x4 @ 235
Cable Flys - 3x8 @ 25/30/35
DB Side Raises - 3x8 @ 25/30/35
Triceps Ext. - 3x8 @ 50/55/60
Weighted Situps - 3x12 @ 35/40/45

One change from my original post is that I switched out the incline DB presses and added in cable flys. All the weight used today felt good, I might add 5 lbs to each set of my triceps extensions next week.

swpthleg 04-06-2009 10:10 PM

Welcome to the super awesome training log subforum Scarecrow!

I was wondering why you work triceps and chest on the same day instead of isolating, like working chest and back one day, biceps/triceps one day, and shoulders one day?

TheNegation 04-06-2009 10:28 PM

Good luck Scarecrow. We belieeeeve in you.

I wish more people kept logs.

Scarecrow 04-06-2009 10:38 PM

Quote:

Originally Posted by swpthleg (Post 859223)
Welcome to the super awesome training log subforum Scarecrow!

I was wondering why you work triceps and chest on the same day instead of isolating, like working chest and back one day, biceps/triceps one day, and shoulders one day?

I've done programs that group muscles like you suggest, but this program seems to focus more on push/pull movements which seem to naturally isolate chest/triceps and back/biceps. I don't think there is any right way to set up a routine as long as you keep mixing it up.

TheNegation 04-06-2009 10:41 PM

Actually I was just looking at your program and if I remember correctly from your last thread you aren't going to be squatting or Deadlifting? Why is that?

Scarecrow 04-06-2009 11:03 PM

My last program was Bill Starr's 5x5 which is a fairly intensive squat/deadlift routine. The 5x5 and this program are both taxing on your CNS, just in different ways. I wanted to save my "kill me" days for the bench days and leave legs for an end of the week deal.

Scarecrow 04-08-2009 08:10 PM

Wednesday - Week 1 / Day 2

Back/Biceps
Wide-Grip Pulldowns - 3x8 @ 130/150/170
Barbell Rows - 3x8 @ 135/155/175

Biceps
Barbell Curls - 3x8 @ 105/115/125

Core
Weighted Back Ext. 3x12 @ 45/55/65

Notes: Well today was a pretty easy day...I don't think I got close to failure on any set so I will be adding 5 lbs to each set next week. Friday will be my next day in the gym so I'll update sometime that afternoon.

Scarecrow 04-11-2009 10:45 PM

Friday - Week 1 / Day 3

Rotator Cuff
Shoulder Rotations - 3x12 at 15/15/15

Chest/Triceps
Bench Press - 2x3 @ 230, 2x2 @ 250 1x30 sec. Neg @ 275
Weighted Dips - 3x6 @ 60/65/70 (DB strapped to waist)

Trapezius
Barbell Shrugs - 3x8 @ 185/205/225

Core
Ab Rotations 3x12 @ 135/150/165

Note: Nothing special to speak of for this workout.

Scarecrow 04-11-2009 10:46 PM

Saturday - Week 1 / Day 4

Legs
Leg Presses - 3x8 @ 270/315/360
Leg Extensions - 3x8 @ 185/200/215
Leg Curls - 3x8 @ 125/140/155
Calf Raises - 3x12 @ 200/220/240

Back/Biceps
Reverse-Grip Pulldowns - 3x8 @ 135/155/175
One-Arm DB Rows - 3x8 @ 75/80/85

Biceps
Incline DB Curls - 3x8 @ 30/35/40

Note: Nothing special about today's workout.

swpthleg 04-11-2009 10:48 PM

ummmm, except you're lifting weight I can only dream of?


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