Scarecrow's Log - MMA Forum - UFC Forums - UFC Results - MMA Videos
Training Logs An area to document your training in a journal-format to help benefit others from your routines.

Reply
 
LinkBack Thread Tools Display Modes
post #1 of 34 (permalink) Old 04-06-2009, 08:27 PM Thread Starter
Lightweight
 
Scarecrow's Avatar
 
Join Date: Mar 2008
Location: Water-boarding some liberals...
Posts: 1,593
                     
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.

Scarecrow is offline  
Sponsored Links
Advertisement
 
post #2 of 34 (permalink) Old 04-06-2009, 10:10 PM
Curitiba Food and Liquor
 
swpthleg's Avatar
 
Join Date: Dec 2006
Location: NY
Posts: 16,176
Blog Entries: 14
                     
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?


Sig Credit to Toxic
swpthleg is offline  
post #3 of 34 (permalink) Old 04-06-2009, 10:28 PM
Banned
 
TheNegation's Avatar
 
Join Date: Jun 2007
Posts: 6,809
                     
Good luck Scarecrow. We belieeeeve in you.

I wish more people kept logs.
TheNegation is offline  
post #4 of 34 (permalink) Old 04-06-2009, 10:38 PM Thread Starter
Lightweight
 
Scarecrow's Avatar
 
Join Date: Mar 2008
Location: Water-boarding some liberals...
Posts: 1,593
                     
Quote:
Originally Posted by swpthleg View Post
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.

Scarecrow is offline  
post #5 of 34 (permalink) Old 04-06-2009, 10:41 PM
Banned
 
TheNegation's Avatar
 
Join Date: Jun 2007
Posts: 6,809
                     
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?
TheNegation is offline  
post #6 of 34 (permalink) Old 04-06-2009, 11:03 PM Thread Starter
Lightweight
 
Scarecrow's Avatar
 
Join Date: Mar 2008
Location: Water-boarding some liberals...
Posts: 1,593
                     
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 is offline  
post #7 of 34 (permalink) Old 04-08-2009, 08:10 PM Thread Starter
Lightweight
 
Scarecrow's Avatar
 
Join Date: Mar 2008
Location: Water-boarding some liberals...
Posts: 1,593
                     
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 is offline  
post #8 of 34 (permalink) Old 04-11-2009, 10:45 PM Thread Starter
Lightweight
 
Scarecrow's Avatar
 
Join Date: Mar 2008
Location: Water-boarding some liberals...
Posts: 1,593
                     
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 is offline  
post #9 of 34 (permalink) Old 04-11-2009, 10:46 PM Thread Starter
Lightweight
 
Scarecrow's Avatar
 
Join Date: Mar 2008
Location: Water-boarding some liberals...
Posts: 1,593
                     
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.

Scarecrow is offline  
post #10 of 34 (permalink) Old 04-11-2009, 10:48 PM
Curitiba Food and Liquor
 
swpthleg's Avatar
 
Join Date: Dec 2006
Location: NY
Posts: 16,176
Blog Entries: 14
                     
ummmm, except you're lifting weight I can only dream of?


Sig Credit to Toxic
swpthleg is offline  
Reply

Quick Reply
Message:
Options

Register Now



In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.

Password:


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:
OR

Log-in









Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.




Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode



Posting Rules  
You may post new threads
You may 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
Trackbacks are Off
Pingbacks are Off
Refbacks are On

 
For the best viewing experience please update your browser to Google Chrome