Chest/Biceps day 13-11-2009

Flat db bench press(per arm)
25lbs x 20
35 x 15
45 x 12
50 x 10 x 2
35 x 10
45 x 10 (barbell)

Db concentration curls(per arm weight)
25lbs x 20
35 x 6 + 30 x 2 + 25 x 4
35 x 5 + 30 x 3 + 25 x 3

Inclined barbell bench press
55lbs x 20
75 x 12
95 x 10

Preacher's curl
50lbs x 10 + 40 x 5
50 x 6 + 40 x 8
30 x 12 + 40 x 5
15 x 12 (per arm using db)


Declined machine chest press(per arm)
35kgs x 12
35 x 10
35 x 7 + 30 x 5

*superset with*

Reverse Crunch
BW x 20 x 3





Duration of workout: 88mins

Cardio HIIT 30 mins

Legs/Shoulders day 15-11-2009

Squats
45lbs x 12
80 x 12
135 x 10
155 x 5
175 x 5
185 x 5 x 2
45 x 5

Seated barbell shoulder press
45lbs x 23
65 x 18
85 x 14
95 x 10
100 x 6
95 x 8



Db lateral raise
15lbs x 20
15 x 18 + 10 x 5
20 x 10 + 15 x 5 + 10 x 5
20 x 8 + 10 x 7 + 15 x 5
15 x 10 + 10 x 8

*superset with*

Declined situps
BW x 21 x 3



Calf presses
230lbs x 22
270 x 22
320 x 20 x 2



Duration of training: 78mins

Cardio HIIT 30 mins

Notes:
- ~

Back/Triceps day 17-11-2009

Deadlift
65lbs x 12
105 x 8
135 x 5
175 x 5
210 x 3
240 x 2
270 x 1
215 x 5 x 3



Barbell rows(per arm)
65lbs x 15
75 x 12
80 x 12



Wide grip lat pulldowns
47lbs x 12 + 40 x 5
40 x 12
47 x 5 + 40 x 7 + 33 x 5
67 x 5 (closed grip)



Closed grip bench press
60lbs x 13
80 x 13
105 x 13



Dips
BW x 14
BW x 12
BW x 13

*superset with*

Abs crunch
BW x 15 x 3



Overhead two arm db triceps extension(per db)
30lbs x 13
35 x 13
40 x 10

*superset with*

Plate shrugs(per arm)
35lbs x 16
45 x 16



Machine shrugs
135lbs x 16
225 x 16
315 x 8
135 x 10


Rest between each sets: 70secs

Duration of training: 95mins

Notes:
-

Chest/Biceps day 20-11-2009

Flat db bench press(per arm)
25lbs x 20
35 x 15
45 x 12 x 2
50 x 8 x 2
115 x 8 (barbell)


Preacher's curl (per arm)
25lbs x 12
15 x 24
20 x 20
25 x 8


Inclined barbell bench press
55lbs x 20
75 x 12
40 x 12 (db each arm)


Db concentration curls(per arm weight)
25lbs x 16
30 x 5 + 25 x 2
30 x 4 + 25 x 2

Declined machine chest press(per arm)
35kgs x 12
35 x 11 + 30 x 4
35 x 8 + 30 x 4

*superset with*

Reverse Crunch
BW x 15 x 3





Duration of workout: 83mins

Cardio HIIT 18 mins

Legs/Shoulders day 22-11-2009

Squats
45lbs x 12
80 x 12
135 x 10
155 x 8
175 x 5
185 x 5
190 x 5
195 x 3


Seated barbell shoulder press
45lbs x 25
65 x 18
85 x 13
95 x 10
100 x 8
95 x 6


Calf presses
270lbs x 22
320 x 12
340 x 22 x 2


Db lateral raise
20lbs x 15
15 x 18 + 10 x 5
20 x 10 + 15 x 10
20 x 10 + 10 x 5 + 15 x 5
15 x 10 + 10 x 5

*superset with*

Declined situps
BW x 21 x 3







Duration of training: 82mins

Cardio HIIT 18 mins

Notes:
- ~

Back/Triceps day 24-11-2009

Deadlift
65lbs x 12
105 x 8
135 x 5
175 x 5
210 x 3
240 x 2
270 x 1
220 x 5 x 3



Barbell rows(per arm)
65lbs x 15
75 x 15
85 x 12

*superset with*

Dips
BW x 15 x 3



Closed grip lat pulldowns
67lbs x 10 + 57 x 4
67 x 5 + 57 x 5
57 x 8 + 67 x 1 + 57x 3



Closed grip bench press
60lbs x 14
80 x 14
105 x 14

*superset with*

Abs crunch
BW x 15 x 3



Overhead two arm db triceps extension(per db)
30lbs x 15
35 x 15
40 x 10

*superset with*

Plate shrugs(per arm)
35lbs x 17
45 x 17



Machine shrugs
135lbs x 20
225 x 17
315 x 8


Rest between each sets: 70secs

Duration of training: 98mins

Notes:
-seriously need to trim down the time

Chest/Biceps day 27-11-2009

Flat db bench press(per arm)
25lbs x 20
35 x 15
45 x 12
50 x 10 x 2
55 x 8
120 x 8 (barbell)


Db concentration curls(per arm weight)
25lbs x 18
35 x 5 + 30 x 2 + 25 x 3
35 x 4 + 25 x 4


Declined machine chest press(per arm)
37.5kgs x 5 + 30 x 7
35 x 7 + 30 x 5
25 x 12


Preacher's curl (per arm)
15lbs x 20
25 x 10
20 x 15
25 x 6


Inclined barbell bench press
55lbs x 15
75 x 12
95 x 10

*superset with*

Reverse Crunch
BW x 12 x 3





Duration of workout: 81mins

Cardio HIIT 20 mins

Legs/Shoulders day 29-11-2009

Squats
45lbs x 12
80 x 12
135 x 10
155 x 9
175 x 5
185 x 5
190 x 5
195 x 5


Seated barbell shoulder press
45lbs x 20
65 x 15
85 x 12
95 x 9
100 x 7


Calf presses
270lbs x 21
320 x 20
390 x 20 x 3


Db lateral raise
20lbs x 15
20 x 12 + 15 x 6
20 x 10 + 15 x 16
20 x 9 + 15 x 6
15 x 10 + 10 x 10

*superset with*

Declined situps
BW x 21 x 3







Duration of training: 83mins

Cardio HIIT 18 mins

Notes:
- ~

Back/Triceps day 01-12-2009

Deadlift
65lbs x 12
105 x 8
135 x 5
175 x 5
210 x 3
240 x 2
270 x 1
155 x 5 x 3


Barbell rows(per arm)
45lbs x 15
55 x 12
65 x 12


Closed grip bench press
60lbs x 12
80 x 12
105 x 12


Overhead two arm db triceps extension(per db)
30lbs x 12
15 x 12, 15 x 10 (one arm)


Abs crunch
BW x 12 x 3


Plate shrugs(per arm)
35lbs x 15
45 x 15


Machine shrugs
135lbs x 20
225 x 15
315 x 8


Rest between each sets: 70secs

Duration of training: 86mins

Notes:
-last workout for hvt... bye bye

Notes to myself:

December marks the resuming of strength training after experimenting with various types of program this year itself. Of course the need to rest one week (or even more) due to the sudden injury occurred when dipping. The thought of going back to strength training has never been this excited (even more excited than changing to HVT). HVT was indeed fun and of course taking a lot of time given that the need to at least spare 4-5 days for a perfect balance on volume and body part workout. The only complain I had was the amount of different workout on a specific body part/muscle group. After a long consideration (6 weeks), decided to revert back to compound movements focus...and hence going back to strength training.

Prior to continue strength training, its time to strengthen up my mental ability to drive the unexpected out - Its gonna be hell for you (yes me). I'm gonna make sure you get pawned fully in each workout session...beware!

Oh well you, time to revise on starting strength and practical programming to maximize the coming workout sessions.

---

Added on December 17, 2009, 9:34 pmStill unable to plan the programming for my next strength workout... So I'm back with the current old HVT for a while before transitioning to Madcow straight away, skipping Rippetoe.

This post has been edited by kaspersky-fan: Dec 17 2009, 09:34 PM

Chest/Biceps day 11-12-2009

Flat db bench press(per arm)
20lbs x 15
30 x 15
35 x 12
40 x 10
45 x 8 x 2
95 x 8 (barbell)


Db concentration curls(per arm weight)
25lbs x 15
30 x 8 + 25 x 4
30x6 + 25 x 3


Declined machine chest press(per arm)
20kgs x 15
22.5 x 15
22.5 x 12


Preacher's curl (per arm)
20lbs x 12 x 2
20 x 8


Reverse Crunch
BW x 12 x 3


Duration of workout: 63mins

Cardio HIIT 15 mins

Legs/Shoulders day 13-12-2009

Squats
45lbs x 12
80 x 12
105 x 10
135 x 5
155 x 5
165 x 5 x 3


Standing barbell press
45lbs x 5
50 x 5
55 x 5
65 x 5
75 x 5 x 3


Declined situps
BW x 21 x 3


Calf presses
180lbs x 20
250 x 21
270 x 21 x 2


Db lateral raise
15lbs x 15
20 x 10 + 15 x 5
20 x 8 + 15 x 7
15 x 10 + 10 x 5
10 x 10 + 15 x 5



Duration of training: 78mins

Cardio HIIT 15 mins

Notes:
- ~

Back/Triceps day 15-12-2009

Deadlift
65lbs x 12
105 x 8
135 x 5
165 x 5
205 x 3
225 x 2
245 x 1
205 x 5 x 3


Barbell rows(per arm)
65lbs x 12
55 x 12
65 x 12


Closed grip bench press
60lbs x 15
80 x 12
95 x 10


Abs crunch
BW x 12 x 3


Overhead one arm db triceps extension(per db)
15 x 12 x 2
15 x 8


Plate shrugs(per arm)
35lbs x 15
45 x 15 x 2


Machine shrugs
225lbs x 15 x 2


Rest between each sets: 70secs

Duration of training: 78mins

Notes:
- transition to strength training soon

Chest/Biceps day 18-12-2009

Flat db bench press(per arm)
25lbs x 20
35 x 15
40 x 12
45 x 10 x 2
50 x 8
105 x 7 (barbell)
115 x 5 (barbell)


Db concentration curls(per arm weight)
25lbs x 15
30 x 8 + 25 x 4
30 x 6 + 25 x 3


Barbell bench press(per arm)
115lbs x 8
115 x 7
115 x 6
85 x 12


Barbell curl (per arm)
45lbs 12 x 2
45 x 10


Reverse Crunch
BW x 12 x 3


Duration of workout: 79mins

Cardio HIIT 15 mins

Legs/Shoulders day 20-12-2009

Squats
45lbs x 12
80 x 12
105 x 8
135 x 8
155 x 5
165 x 5
170 x 5
175 x 5
180 x 5
185 x 5
135 x 5 x 5


Declined situps
BW x 21 x 3


Standing barbell press
45lbs x 5
55 x 5
65 x 5
75 x 5
80 x 5
85 x 3



Duration of training: 77mins

Cardio HIIT 15 mins

Notes:
- ~

Back/Triceps day 15-12-2009

Deadlift
65lbs x 12
105 x 8
135 x 5
165 x 5
205 x 3
225 x 2
245 x 1
205 x 5 x 3


Barbell rows(per arm)
65lbs x 12
75 x 12
85 x 12


Closed grip bench press
60lbs x 15
80 x 12
100 x 10


Overhead one arm db triceps extension(per db)
20lbs x 7
15 x 11
15 x 8
15 x 6


Plate shrugs(per arm)
35lbs x 15
45 x 15 x 2


Machine shrugs
135lbs x 15
225 x 15
315 x 8


Rest between each sets: 70secs

Duration of training: 73mins

Notes:
- transition to strength training. I guess this will be the last one

Current statistics:

Squats: 195lbs 5RM (bleh!)
Bench Press: 135lbs 8RM (meh!!!)
Press: 85lbs 3RM (hrmm..)
Deadlift: 245lbs 1RM (very happy with it, thanks to pizzaboy for the tips)
Power Cleans: 85lbs 2RM (just started this fun workout...hope to blast more out of it)



This 5 months goal:

Squat : 240lbs 5RM
Bench Press: 170lbs 5RM
Press: 115lbs 5RM
Deadlift: 300lbs 5RM
Power Cleans: 105lbs 5RM


I'm not sure if the goals above are feasible...is the duration set too short for the desired goal? I hope not....Any expert here can enlighten me ?


Now officially executing Madcow's 5 x 5

Day 1 / Week 1: 30-12-2009

Squats
85 lbs x 5
105 x 5
130 x 5
150 x 5
170 x 5


Bench Press
55 lbs x 5
65 x 5
80 x 5
95 x 5
105 x 5


Barbell Row
40 lbs x 5
50 x 5
60 x 5
70 x 5
80 x 5


Weighted Hyperextensions
10 lbs x 12
20 x 12
25 x 12


Weighted Situps
10 lbs x 15 x 4


Duration of training: 40mins

Notes:
- ok... is it just me or the program lacks of volume?... very not used to it compared to doing Rippetoe's.... because this 5x5 includes the ramping sets...unlike Rippetoe's 3x5 + ramping sets.... How can I modify it to add more volume correctly? But it was kinda intensive lol... HELP!



This post has been edited by kaspersky-fan: Jan 14 2010, 11:46 AM

Day 2 / Week 1: 01-01-2010

Squats
85 lbs x 5
105 x 5
130 x 5
130 x 5


Press
45 lbs x 5
55 x 5
65 x 5
75 x 5


Deadlift
120 lbs x 5
145 x 5
165 x 5
190 x 5


Power Cleans
45 lbs x 5
55 x 5
65 x 5
75 x 5
85 x 5


Reverse Crunch
BW x 12 x 3


Pullups
BW x 5
BW x 4
BW x 3


Cardio HIIT for 15 mins


Duration of training (does not include cardio): 49mins

Notes:
- this seems to be the easy day of the week... but power cleans... mmm technique is still shitty... really need to redefine it properly else one day the barbell will crush me down lol but nevertheless i enjoy this one, very explosive ;P

Day 3 / Week 1: 03-01-2010

Squats
85 lbs x 5
105 x 5
130 x 5
150 x 5
175 x 5 <--- should have been 3's... dang
130 x 8


Bench Press
55 lbs x 5
65 x 5
80 x 5
95 x 5
110 x 3
80 x 8


Barbell Rows
40 lbs x 5
50 x 5
60 x 5
70 x 5
80 x 3
60 x 8


Dips
BW x 8 x 3 <------- never do dips for quite sometime... find it a lil difficult for my elbows to suddenly receive my bodyweight's strain


Barbell curls
45 lbs x 8
65 x 8
55 x 8


One arm triceps extensions
20 lbs x 7
15 x 8 x 2


Cardio HIIT for 15 mins


Duration of training (does not include cardio): 57 mins

Notes:
- Trying to keep the intensity as much as i can... i think 57 mins is a bit long...gonna try and lower it...