Running Jim Wendler's 5/3/1 + Boring But Big program as of 18/7/2015

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Just started out on the 20-rep squat program. Good idea for some much needed mixing up of my training. So, I suppose a journal's the best way to keep track of progress.

This is the original 20-rep squat routine. 3 times a week for a period of about 6 weeks, which makes for 18 workouts.
Squat: 1x20
Pullovers: 1x20
Stiff-legged deadlift: 1x15
Pullovers: 1x20
Bench press: 2-3 x 10
Bent row: 2-3x15
Military press: 2-3 x 12

I've tweaked it slightly to give it a bit more volume to suit me. So this is what I'll be doing for the next 6 weeks.
Squat: 1x20
Pullovers: 1x20
Stiff-legged deadlift: 1x15
Pullovers: 1x20
Bench press: 4x10
Bent row: 4x15
Military press: 4x12
Chin ups/pull ups: 3 x Till failure
Push ups/dips: 3 x Till failure

Definitely not as much volume as a regular HVT routine, but this shit sure is tiring.

Completed 2 out of the 18 workout days so far.




Day 1:
Squat: 1x20x60kg
Pullovers: 1x20x15kg
Stiff-legged deadlift: 1x15x40kg
Pullovers: 1x20x15kg
Bench press: 4x10x50kg
Bent row: 4x15x40kg
Military press: 4x12x37kg
Chin ups/pull ups: 3 x Till failure
Push ups/dips: 3 x Till failure


Day 2:
Squat: 1x20x60kg
Pullovers: 1x20x15kg
Stiff-legged deadlift: 1x15x40kg
Pullovers: 1x20x60kg
Bench press: 4x10x50kg
Bent row: 4x15x40kg
Military press: 4x12x15kg dumbbells (all the barbells were being used at the time)
Chin ups/pull ups: 3 x Till failure
Push ups/dips: 3 x Till failure

This post has been edited by -Dan: Feb 8 2017, 02:40 AM

Day 3

Squat: 1x20x62.5kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x55kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x50kg
Bent row: 4x15x42.5kg
Military press: 4x12x37.5kg
Chin ups: 3 x Till failure
Push ups: 3 x Till failure

One obvious effect I've noticed since starting this program is that it has seriously jacked up my metabolism. I'm sweating even 1-2 hours after finishing training.

Remember to rejuvenate your self with electrolytes or normal water will do.

Day 4

Squat: 1x20x62.5kg
Pullovers: 1x20x15kg
Stiff-legged deadlift: 1x15x50kg
Pullovers: 1x20x15kg
Bench press: 4x10x50kg
Bent row: 4x15x42.5kg
Military press: 4x12x37.5kg
Chin ups: 3 x Till failure
Weighted dips: 3 x Till failure

yo, 20reps squat FTW..lol
Love the feeling of collapsing after squat right? haha

it is good for mental toughness

be sure to set the safety pin!

used to doing 20reps squat but with rippetoe template

Squat is a kill but a great exercise! Keep pushing mate!

I know, man. Awesome feeling!

Sure is. Heh.

This post has been edited by -Dan: Jun 3 2010, 08:48 PM

Squat: 1x20x65kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x50kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x50kg
Bent row: 4x15x45kg
Military press: 4x12x35kg
Chin ups: 2 x Till failure
Push ups: 2 x Till failure

Felt tired today, so I lowered my military press weight and did only 2 sets of chin ups and push ups.

Day 6

Squat: 1x20x65kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x55kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x50kg
Bent row: 4x15x45kg
Military press: 4x12x35kg
Chin ups/pullups/wide-grip pullups: 3 x Till failure
Weighted dips: 3 x BW+7.5kg x 13/12/15
Burnout set of push ups: 1 x Till failure

Took BCAA and glutamine pre-workout. Definitely felt different. I felt stronger and more energetic.

keep it burning mate!!

Day 7

Squat: 1x20x67kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x55kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x50kg
Bent row: 4x15x45kg
DB shoulder press (no barbells available): 4x12x15kg
Chin ups: 3 x Till failure
Weighted dips: 3 x BW+10kg x 13/12/15

Feeling gooooooood!

This post has been edited by -Dan: Jun 10 2010, 02:38 PM

Day 8

Squat: 1x20x67kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x55kg
Pullovers: 1x20x17.5kh
Bench press: 4x10x50kg
Bent row: 4x15x45kg
Military press: 4x12x37.5kg
Chin ups/pull ups/wide grip pullups: 3 x Till failure
Weighted dips: 3 x BW+10kg x 13/13/15

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[attachmentid=1619774]

This post has been edited by -Dan: Jun 14 2010, 09:10 PM

Day 9

Squat: 1x20x70kg
Pullovers: 1x20x17.5kg
Pullovers: 1x20x17.5kg
DB Bench press: 4x10x20kg
Bent row: 4x15x45kg
Military press: 4x12x37.5kg
Chin ups/pull ups/wide grip pullups: 3 x Till failure
Weighted dips: 3 x BW+10kg x 13/14/15
Shrugs: 5x20x25kg

Left out deadlifts today 'cause my back wasn't feeling good. And added a couple of sets of shrugs at the end.

Day 10

Squat: 1x20x72kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x55kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x50kg
Bent row: 4x15x45kg
Military press: 4x12x35kg
Chin ups/wide grip pull ups/regular pullups: 3 x 14/10/12
Weighted dips: 3 x BW+10kg x 13/14/12
Pushups: 1x Till failure

Could you post your diet (including what supplements you take and when) if you don't mind sharing this information?

Thanks.

Aw, man, well uh. I don't take much notice of the exact things I eat since I'm trying to bulk. (I know I should, anyway. ) But the usual is something like this

Breakfast: A protein shake, or oats and a couple of eggs a while after.
Lunch: Pasta with tuna/sardines/minced beef or rice with lots of meat and a decent amount of veges, OR anything I can cook up with a decent amount of protein.
Pre pre-workout: Somewhere within 1 hour before hitting the gym, a protein shake or leftover pasta from lunch if I've made a lot.
Pre workout: BCAAs, glutamine and creatine.
Post workout: A protein shake.
Dinner: Looks something like lunch, rice/noodles/pasta and lots of meat.
Pre-bed: Another shake.

My shakes are typically 450ml of milk and 1-1.5 scoops of whey. Current supplements are whey, creatine, glutamine, BCAAs, multivits and fish oil. My daily diet is different most of the time, but you get the picture.

Hope that answered your question.

This post has been edited by -Dan: Jun 20 2010, 09:44 PM

Thanks. Helps a lot.

But I must ask, issit preferable to consume a protein shake as post workout? I usually eat rice+chicken for my post workout. If a protein shake is preferable, I may change my post-workout.

This post has been edited by kobe8byrant: Jun 20 2010, 10:36 PM

I take whey post-workout because of its fast absorption properties, and also for some reason, although I'm really hungry after workouts, I can't down any food without feeling nauseous. So, whey's the best alternative for some quick protein. Also, I usually workout in the evenings, dinner's about 1 hour after getting home from the gym, so it's just nice for me.

XD

LOL damn you! I know I'm weak.

Lol, nono, don't get it wrong, to motivate you not teasing you

Haha, just kidding around. xD



Day 11

Squat: 1x20x72kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x50kg
Pullovers: 1x20x17.5kg
Bench press: 3x10x50kg
Bent row: 3x15x40kg
Military press: 3x12x15kg DBs
Chin ups/pull ups: 3 x Till failure
Dips: 3 x Till failure

Meh, felt like crap today, so I lowered the weight and sets.

This post has been edited by -Dan: Jun 24 2010, 08:44 PM

Day 12

Squat: 1x20x75kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x60kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x15kg DBs
Chin ups/pull ups: 3 x Till failure
BW dips: 3x20/18/19
Shrugs: 5x20x25kg

Day 13

Squat: 1x20x75kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x60kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x17.5kg DBs
Chin ups: 3 x 20/16/13
Dips: 3 x 20/20/20
Leg press: 1x10x200kg

Felt good today so I did a set of leg presses at the end. 200kg baby!

Day 14

Squat: 1x20x77kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x60kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x17.5kg DBs
Chin ups: 3 x 21/17/14
Weighted dips: 3 x BW + 10kg x 15/13/11

keep going keep going! the feel of fear of gym might come to mind real soon, but overcome it!

Not anytime soon. Heh, I look forward to getting into the gym.

great to hear that, there was 1 time i was feeling good, hence i performed 3 set of 20reps, the latic acid burn is interesting.. and the time racked the bar, i terus jatuh and lying lol. the good thing i like about 20reps is, it really helps alot in mental toughness, whenever i squat heavy, i always tell myself i can do this weight for 20reps, for sure i can do greater weight with lesser reps!

Heh, yeah. Gonna try my 5/3/1 RM after finishing the program just for the heck of it.

5/3/1 is great

highly programmable and have that auto regulation thing going.

i.e. When u feel like shit, just go for the prescribed reps or else hit a rep PR.

I actually meant just finding out my 5,3 and 1 rep maxes on my squat. But I might consider trying the 5/3/1 program as well. xD

This post has been edited by -Dan: Jul 1 2010, 08:38 PM

Day 15

Squat: 1x20x77kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x65kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Seated DB shoulder press: 4x12x17.5kg
Chin ups/pull ups: 3 x 20/15/12
Push ups/dips: 3 x 20/20/16
Shrugs: 4x10x22.5kg DBs

This post has been edited by -Dan: Jul 6 2010, 09:24 PM

Day 16

Squat: 1x20x80kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Seated DB press: 4x12x17.5kg DBs
Chin ups/pull ups: 3 x 20/16/14
Push ups/dips: 3 x 15/17/18

Skipped deadlifts cause my back hasn't been feeling good for a couple of days.

Day 17

Squat: 1x20x82kg
Pullovers: 1x20x20kg
Stiff-legged deadlift: 1x15x65kg
Pullovers: 1x20x20kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x15kg DBs
Chin ups/pull ups: 3 x 16/13/14
Dips: 3 x 18/16/19
Hanging leg raises: 3x20/17/20


This post has been edited by -Dan: Jul 10 2010, 06:27 PM

Day 18

Squat: 1x20x85kg
Pullovers: 1x20x20kg plate
Stiff-legged deadlift: 1x15x65kg
Pullovers: 1x20x20kg plate
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x17.5kg DBs
Chin ups/pull ups: 3 x 21/17/14
Dips: 3 x 15/15/20
Leg raises: 3x20

Leg press: 1x210kgx11, 5x120kgx11/15/15/17/20

Was waiting for my friends to finish up their training so I decided to try a PR on my leg press. Heh. Then I did a couple of sets of light presses, which is where my friends started fooling around and pushing down the leg press machine. Lol.

Finally finished the program. Overall I'd say it's a pretty good program to add some spice into your training and a good alternative routine to shock your body. Put on about 3kg in the past 6/7 weeks with minimum fat gain. And I feel great after each session. So yeah.

This post has been edited by -Dan: Jul 13 2010, 10:22 PM

Tuesday 13/7
Chest & Biceps

Chest:

Incline BP:
2x15xempty bar (warm up)
2x10x40kg
2x10x50kg

Incline DB bench press:
5x10x20kg

DB Flyes:
5x10x10kg

Machine chest press:
5x10x140lbs

DB Pullovers:
3x12x20kg


Biceps:

Preacher Curls:
2x10xEZ bar+10kg
2x10xEZ bar+15kg
1x10xEZ bar+10kg

Hammer curls:
5x10x10kg

BB Curl:
5x10x17.5kg



Shrugs: 5x20x25kg
Leg raises: 5x20

Saturday 17/7

Back & Triceps


Back:

Wide grip pullups:
3 x 13/12/10

2-arm DB rows:
5 x 10/10/10/12/15 x 20kg DB

Pulldowns:
Wide grip - 5 x 10/10/11/10/13 x 90/100/110/90/80 lbs
Close grip - 5 x 10/10/10/12/15 x 80lbs

Seated cable rows:
7 x 10 x 85/90/95/100/100/95/90 kg
1 x 20 x 85kg

DB shrugs:
5 x 20 x 25kg

Face pulls:
5 x 10/10/12/12/15 x 40kg

Triceps:

Close grip BP:
5 x 10/12/11/10/13 x 40kg

2-arm seated skullcrushers
5 x 10 x 22.5kg DB

Machine dips:
5 x 10/10/10/11/13 x 150lbs

Rope pressdowns:
5 x 10 x 50kg

1-arm tricep pulldowns:
6 x 10 x 30kg


Phew, took a while to remember all that. Heh. My favourite day of the week, next to legs, just because of the volume I can get in.

Tuesday 20/7

Leg & Shoulders


Legs:

Squats(smith machine):
1x15x27kg (warmup
5x10x82kg

Leg press:
2x15x120kg
1x12x150kg
2x12x180kg

Leg extension:
4x12x90lbs
1x15x100lbs

Leg curl:
4x10x80lbs
1x13x90lbs

Bulgarian split squats:
3x10x10kg DBs/arm


Shoulders:

Rear delt raise:
4x10x7.5kg
1x14x7.5kg


Front lateral raise:
5x10x10kg
supersetted with
Side lateral raises:
5x10x7.5kg

DB shoulder press:
5x12x15kg DBs

Shrugs:
5x20x25kg

Leg raises:
5x20


Felt good to get back to this kind of volume for legs after 1-2 months on the 20-rep squat program. Really got my strength up on that program.

Had an interesting experience today as well. On the last rep of the first set of leg presses, my left calve suddenly cramped and my foot got stuck in the 'tip-toe' position. Struggled to lock the weight back up, then I rolled off the leg press machine holding my calve. Had to sit around for about 5 minutes to get my calve to relax before I could continue. :lol

Tuesday 27/7

Chest & biceps.


Chest

Warm up: Incline bench press - 2x15xempty bar

Worksets:

Incline bench press:
5 x 10 x 50kg

Incline DB chest press:
1 x 12 x 20kg
4 x 12 x 22.5kg

Incline flyes:
6 x 10/11/10/10/12 x 10kg

Plate pullovers:
4 x 10 x 20kg

Machine chest press:
2 x 10 x 150lbs
3 x 12 x 110lbs


Biceps

Hammer curls:
5 x 10 x 12.5kg DB

Preacher curls:
Wide grip- 3 x 10 x EZ bar+10kg
Close grip- 2 x 10 x EZ bar+10kg

Concentration curls:
5 x 12 x 7.5kg DB



Leg raises:
4 x 20
1 x 27

Shrugs:
4 x 20 x 25kg
1 x 25 x 25kg

Tuesday 3/8

Chest & Biceps



Chest:


Incline BP:
Warmup: 2 x 15 x empty bar

5 x 10 x 50kg

Incline DB press:
2 x 12 x 20kg
3 x 10/10/12 x 22.5kg

Incline Flyes:
5 x 10 x 10kg



Biceps:

Hammer curls:
2 x 10 x 15kg
1 x 5 x 15kg + 5 x 12.5kg
3 x 10 x 12.5kg

Barbell curls:
10 x 20kg
10 x 22.5kg
10 x 20kg
10 x 22.5kg
5 x 30kg + 6 x 27.5kg
10 x 25kg
10 x 22.5kg
10 x 22.5kg
10 x 20kg
12 x 20kg


Finally back at the gym after a week off due to my back injury acting up again, so I decided to keep things easy. Started going for chinese massages to try and do something about my back. It's been injured for over a year already and the pain hasn't gone away one bit.

Thursday 5/8

Legs & Shoulders


Legs:

Warmup: Squats: 2 x 15 x empty barbell


Leg press:
2 x 15 x 40kg
4 x 10 x 150kg
1 x 15 x 120kg

Leg extension:
4 x 12 x 100lbs
1 x 15 x 100lbs

Leg Curl:
4 x 10 x 90lbs
1 x 15 x 90lbs


Shoulders:

Rear delt raise:
5 x 10 x 7.5kg DBs


Front lateral raise:
5 x 10 x 10kg DBs

supersetted with -

Side lateral raise:
5 x 10 x 7.5kg

Two-arm front lateral raise:
1 x 10 x 10kg DBs (just as a pump set)

DB shoulder press:
5 x 12 x 15kg DBs


My back's really affecting my training. Couldn't do squats today and it started to hurt towards the end of leg presses. Injuries are a b-tch. =/

Hey, your liftings and leg presses are quite impressive. How long had you trained? Where do you do your training?

1 and a half years, thereabouts. I train at a ghetto gym near my house.

I stopped training from August last year (as you can see from my abrupt end to updates) till December due to my back injury. Started training again in January this year.

This post has been edited by -Dan: Mar 5 2011, 10:35 PM

I see. All the best and recover soon. Happy workin out.

Thanks, bro. Same to you.

This post has been edited by -Dan: May 16 2011, 07:38 PM

I thought I should probably give this journal another try and start updating again. What better way to get it up and running again than a leg day.

Legs

Squats
2 warmup sets

1 x 12 x 60kg
1 x 12 x 80kg
1 x 8 x 90kg
1 x 9 x 90kg
1 x 6 x 100kg
1 x 15 x 60kg

Leg extensions
5 x 12 x 70lbs

Leg curls
5 x 12 x 110lbs

Calf raises
5 x 20 x 20kg plate per hand

Pretty good training session. Could barely get in and out of my car afterwards.

.

This post has been edited by hoxy: Jun 13 2012, 09:47 PM

Yeah, I think I've had this injury since December '09. There were, if you may, 2 stages to the injury. Initially, I hurt my lower back while attempting a 1RM on deadlifts. I had only started lifting for a couple of months back then, so I was pretty naive. Not only was the weight way too much for me at the time, but my form was horrific as well. Felt a pop or two in my lower back, but I didn't realize how serious it was at the time. It did hurt, but I thought it was just a pulled muscle and didn't do anything about it. Kept training, but inconsistently because of pain that came and went randomly.

Few months later, around April 2010, was the 2nd part of the injury. Was playing football, and as I jumped to take a header, I got knocked off-balance and fell from a significant height and landed flat on my back. This one really hurt, I had pretty bad sciatica and couldn't really walk properly for a couple of days because of it. Only went to see a chiropractor in early August. Don't know why I took so long, though. Did a MRI and found out then that I had 2 slipped discs, so I stopped training and got treatment for it. Started training again in January this year.

Surgery was an option, but my chiropractor stressed it only as an absolute last resort because of my age. (I'm 18 this year, FYI) So, yeah, no surgery. Well first of all, for sure, I make sure my form is perfect for anything I'm doing, even just picking up plates and moving them across the gym to the station I'm at. I do wear a belt. I feel it helps, and it does give me that little bit of mental security.

Oh yeah, height and weight. Can't believe I missed that out. Right now I'm about 172cm and 69kg.

wtf man,18 this years,you have got lots of potential,keep it up !

Hey, thanks man. All I'm really hoping for is for my back to really settle so I can finally get some good consistency with my training.

so you're on volume training now from what i've seen from your journal ?
nice lat sweep,sweet..any advise on them ?"

.

This post has been edited by hoxy: Jun 13 2012, 09:47 PM

18/5/2011

Chest & Biceps

Chest

Incline DB press
2 x warmup sets
5 x 12 x 25kg

supersetted with

Front plate-raises
5 x 12 x 15kg


Hammer Strength chest press
3 x 10 x 35kg per side
2 x 10 x 30kg per side


DB flyes
5 x 10 x 15kg


Machine chest press
5 x 12 x 100lbs


Biceps

Single arm machine preacher curls
5 x 10 x 40lbs


Barbell curls
5 x 10 x 22.5kg


Hammer curls
5 x 10 x 12.5kg

This post has been edited by -Dan: May 19 2011, 06:50 PM

19/5/2011

Delts & Traps & Calves

Delts & Traps

Shoulder press machine
2 x warmup sets

Rear delt raises
5 x 12 x 10kg


Front lateral raises
5 x 10 x 10kg

supersetted with

Side lateral raises
5 x 10 x 7.5kg


Cable reverse flyes
5 x 12 x 25kg


DB shrugs
5 x 15 x 25kg


Upright rows
5 x 12 x 40kg


Calves

DB calf raises
6 x 20 x 25kg

Was supposed to do back today but I still had DOMs in my traps from Thursday's workout, so I did arms instead.

Biceps

Chin ups
3 x 15


EZ-bar preacher curls
4 x 10 x 30kg


Standing cable curls (the one that mimics the front double bicep pose)
4 x 12 x 30kg per side


Concentration curls
4 x 10 x 10kg DB


Regular cable curls
4 x 12 x 60kg


Triceps

Weighted dips
4 x 15 x BW + 15kg DB


Seated skullcrushers
5 x 15 x 25kg DB


Rope pressdowns
5 x 12 x 55kg


Machine dips
3 x 12 x 200lbs

burnout/dropset
1 x failure x 200lbs > 180lbs > 160lbs > 140lbs > 120lbs > 100lbs > 80lbs > 60lbs > 100lbs


Awesome pump today.

That's load of exercise! Wonder how you can maintain those stamina to do all these thing. Impressive.

btw, how to post another new post at same/own thread without its update the previous post?

Thanks, man. Uh, in 'Post Options' there's a checkbox for it.

23/5/2011

Back

Wide grip pullups
3 x 15 x BW


Two-arm DB rows
4 x 12 x 25kg


Wide-grip pulldowns
2 x 12 x 110lbs
2 x 12 x 100lbs


Close-grip supinated pulldowns
4 x 12 x 100lbs


Cable rows
4 x 12 x 100kg
1 x 17 x 100kg


Pullups
1 x 19 x BW

This post has been edited by -Dan: May 24 2011, 08:18 PM

24/5/2011

Chest


Incline barbell benchpress

2 x warmup sets

4 x 10 x 60kg


Incline DB presses

3 x 12 x 25kg
2 x 12 x 22.5kg


Pullovers

4 x 12 x 25kg


DB flyes

5 x 12 x 15kg


Machine flyes

2 x 12 x 100lbs
3 x 12 x 110lbs

25/5/2011

Shoulders

DB shoulder press
2 x warmup sets
3 x 10 x 22.5kg
2 x 12 x 17.5kg (someone took the 20kg DBs so this was the next best thing)


Reverse flyes
5 x 12 x 10kg


Front plate raises
5 x 10 x 20kg


Side DB lateral raises
5 x 10 x 7.5kg


Cut my training short today because I was pretty tired and had to get home to study for a test tomorrow.

27/5/2011

Legs

Squats
3 x warmup sets

2 x 10 x 80kg
1 x 5 x 100kg
1 x 9 x 80kg
1 x 10 x 80kg


Leg extensions
5 x 12 x 90lbs


Leg curls
5 x 12 x 100lbs


Standing calf raises
5 x 20 x 25kg DBs


Training today felt sub-par. Felt really off the mark today. I was hoping to do more sets of 100kg but I felt my form slipping on that set so I brought the weight back down to 80.

Random note, there were 2 guys doing curls on the squat rack today. I had to wait for easily 20 minutes after I finished stretching for them to finish so I could start. The annoying thing was that the weight they were using, was exactly the same weight as the shorter bars that are MEANT for curls. But no, they HAD to use the barbell and put a few 1.25kg plates on.

imma curious about the treatment, what did u actually do or did by the chiropractor?

mind sharing?

28/5/2011

Arms

Biceps

Chin ups
3 x 15 x BW


EZ-bar preacher curls
3 x 10 x bar + 20kg
1 x 12 x bar + 15kg


Single arm machine preacher curls
4 x 10 x 30lbs
Two-arm machine precher curls
1 x 8 x 70lbs


Standing hammer curls
4 x 10 x 12.5kg DBs


Standing cable curls
4 x 10 x 45kg


Triceps

Close-grip bench press
4 x 10 x 60kg


Dips
4 x 15 x BW


Seated two-arm overhead tricep extensions
4 x 15 x 25kg DB


Rope pulldowns
4 x 12 x 50kg


Seated machine dips
4 x 12 x 200lbs

Good workout today.




Hey, uh, my treatment's basically been decompression traction therapy, interferential current therapy and ultrasound therapy. Also had some pressure point therapy and myofascial release. Used to go very frequently (3x a week) and after a couple of months we gradually got it down to once a week, then once a fortnight and now I go once a month just to get checked up.

30/5/2011

Back


Wide grip pullups
3 x 15 x BW


Two-arm DB rows
4 x 12 x 25kg


Close grip lat pulldowns
4 x 12 x 110lbs


Wide grip lat pulldowns
4 x 12 x 80lbs


Cable rows
4 x 15 x 100kg


Wide grip pullups
1 x 10 x BW

31/5/2011

Chest


DB bench press
2 x warmup sets
5 x 12 x 25kg


Incline smith-machine BP
3 x 10 x 57kg
2 x 12 x 47kg


Hammer strength chest press
3 x 12 x 30kg per side
2 x 15 x 20kg per side


DB flyes
3 x 12 x 15kg
2 x 12 x 12.5kg


Felt really tired today.

1/6/2011

Shoulders & traps

Barbell shoulder press
2 x empty bar x warmup sets

2 x 12 x 50kg
1 x 10 x 55kg
1 x 11 x 50kg
1 x 13 x 45kg


Rear delt raises
5 x 12 x 12.5kg


Front DB raises
3 x 10 x 12.5kg
2 x 10 x 10kg

supersetted with:

Side lateral raises
3 x 10 x 10kg
2 x 12 x 7.5kg


Plate shrugs
6 x 20 x 20kg plates

3/6/2011

Legs

Squats
2 x warmup x empty bar

1 x 12 x 60kg
1 x 10 x 80kg
1 x 4.5 x 100kg (bar slipped too far down my back, had to just drop it on the safeties)
1 x 8 x 90kg
1 x 5 x 90kg (bar slipped, AGAIN)
1 x 12 x 70kg


Leg curls
5 x 12 x 100lbs


Leg extensions
5 x 12 x 100lbs


DB calf raises
5 x 20 x 25kg


Pretty shitty start to the workout today. The bar slipped down my back twice during squats, which was frustrating as hell. I was just happy to get over with training today and get out of the gym.

This post has been edited by -Dan: Jun 6 2011, 05:43 PM

6/6/2011

Back

Wide grip pullups
3 x 15 x BW


BB rows
4 x 12 x 60kg


Close-grip pulldowns
4 x 12 x 110lbs


Wide-grip pulldowns
4 x 12 x 80lbs


Two-arm DB rows
5 x 12 x 25kg


Pullups
1 x BW x 21

21 bw pull up in 1 shot...incredible

.

This post has been edited by hoxy: Jun 13 2012, 10:02 PM

Awesome strength & stamina. Can you share how you train to improve it? My strength really sucks man.

Thanks guys. Heh

Just keep lifting hard and eating right, man. The strength will come.

7/6/2011

Chest


BB bench press
2 x warmup x empty bar

1 x 8 x 70kg
4 x 10 x 60kg


Incline DB bench press
4 x 10 x 25kg


Incline DB flyes
4 x 12 x 15kg


Hammer-strength chest press
1 x 10 x 30kg
4 x 12 x 20kg


Cable flyes
4 x 10 x 35kg

To 'celebrate' the end of my exams, I felt like doing some GVT 10x10.. and so I did, for legs.

10/6/2011

Legs


Squats

warmup
3 x 15 x empty bar

worksets
10 x 10 x 70kg
1 x 12 x 60kg


Leg extensions
4 x 12 x 60lbs




This post has been edited by -Dan: Jun 10 2011, 06:25 PM

11/6/2011

Arms

Biceps


Chin-ups
3 x 15 x BW


EZ bar preacher curls
4 x 12 x bar + 20kg


Standing cable curls (looks like the front double-bi pose)
5 x 10 x 25kg per side


Machine preacher curls
4 x 12 x 60lbs



Triceps


CGBP
4 x 10 x 60kg


Seated overhead tricep extensions
4 x 15 x 25kg DB


Rope pulldowns
4 x 12 x 55kg


Single arm cable pulldowns
5 x 12 x 25kg


Tricep cable pushdowns (with the bar)
5 x 12 x 55kg/65kg/75kg/85kg/95kg


Good day today.

13/6/2011

Back & Abs


Back

Wide grip pullups
4 x 12 x BW


Two-arm DB rows
4 x 12 x 25kg


CG pulldowns
4 x 12 x 110lbs

Wide grip pulldowns
4 x 12 x 80lbs


Seated cable rows
4 x 12 x 100kg


Abs

Crunches
5 x 25
1 x 30

supersetted with:

Knee raises
5 x 15
1 x 20

14/6/2011

Chest


Incline BP
2 x warmup x empty bar

5 x 10 x 60kg


Incline DB bench press
4 x 10 x 25kg

supersetted with:

Front plate raises
4 x 12 x 10kg


Incline DB flyes
5 x 10 x 15kg


Cable flyes
5 x 10 x 35kg per side

Following this log, ur weights and routine is almost identical to mine haha , but u seem to be in better shape n taller. Haha all the beat

16/6/2011

Shoulders & Traps

Shoulders


Seated DB shoulder press
2 x warmup x 10kg

4 x 11 x 25kg
1 x 13 x 22.5kg


Reverse flyes
5 x 12 x 12.5kg


Front DB raises
3 x 10 x 12.5kg
2 x 10 x 10kg

supersetted with:

Side lateral raises
5 x 10 x 7.5kg


Traps

Upright rows
5 x 10 x EZ bar + 30kg


DB shrugs
5 x 15 x 25kg
1 x 21 x 25kg

17/6/2011

Legs


Front squats
2 x warmup x empty bar

5 x 10 x 60kg


Leg presses
1 x 13 x 110kg
1 x 12 x 120kg
1 x 12 x 130kg
1 x 12 x 140kg
1 x 12 x 150kg


Single-leg leg extensions
5 x 12 x 45lbs


Leg curls
5 x 12 x 100lbs


Major DOMs in my traps from shoulder-day so I decided to do front squats instead today.

18/6/2011

Arms


Biceps

Chinups
3 x 15 x BW


EZ bar preacher curls
1 x 10 x bar+20kg
2 x 10 x bar+25kg
1 x 10 x bar+20kg


Alternating DB curls
5 x 10 x 12.5kg


Single-arm machine preacher curls (L/R)
1 x 12/10 x 25lbs
1 x 12/10 x 30lbs
1 x 11/10 x 35lbs
1 x 10/10 x 35lbs


Barbell 21's
3 x 15kg



Triceps

Close-grip bench press
4 x 10 x 60kg


Single-arm lying triceps extensions
4 x 10 x 10kg


Single-arm triceps pulldowns (palms facing up)
5 x 10 x 25kg


Machine dips
5 x 12 x 200lbs


Rope pulldowns
1 x 10 x 50kg
1 x 10 x 60kg
1 x 10 x 70kg
1 x 10 x 60kg
1 x failure x 60kg/50kg/40kg/30kg/25kg/20kg

20/6/2011

Back


Wide grip pullups
2 x 15 x BW
3 x 5 x BW+17.5kg DB


Two-arm DB rows
5 x 12 x 25kg


Close grip pulldowns
4 x 12 x 110lbs


Wide grip pulldowns
4 x 12 x 90lbs


DB pullovers
3 x 12 x 25kg


DB shrugs
4 x 15 x 25kg


Never tried weighted pullups before so I decided to give them a shot. Tough shit.

This post has been edited by -Dan: Jun 21 2011, 12:33 PM