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  1. #1
    Registered User tblodg15's Avatar
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    Sets per week graphs, current goals, bla bla bla

    Just thought I would share some current goals and data as some might find the charts interesting.

    I am currently lifting only two days per week while I spend time on another hobby (archery).  I used to hunt and shoot my bow in a few target leagues but that was 25 years ago.  I did not miss hunting but started shooting again a few months ago and am having fun with it.  I also joined an indoor archery league so to make time for the new hobby I dropped my lifting from 3 or 4 days per week over the last two years down to 2 full body sessions per week currently.

    I am doing the same volume on the compound lifts that I always have but I have dropped most of the isolation lifts and I think I can still make progress this way.  Splitting the volume into two sessions instead of 3 or 4 makes each session much longer but honestly after working out like this for two months, I like it.  I like the feeling of lifting for 1:30 to 1:45 and leaving tired and feeling like I got a good workout in.  
    I log all of my workouts and I summarized each muscle group to the average sets per week over each month since I started in 2017.  I have all the muscle groups but here are a few:

    Chest

    You can see the first year of exercise I mostly focused on cardio because I was overweight and only did a few sets of lifting per week.  Near the end of the first year I transitioned to mostly lifting with a little cardio and recently I have not been doing hardly any cardio at all. I took 11 days off in June 2018 and a week off in Oct 2019 and that shows as dips in the average sets for those months.  You can see I average 10-11 work sets per week for chest and I use periodization that accounts for some of the variation.

    Lats
      
    Looks very similar to chest.

    Legs
      
    Other than a bunch of cardio I didn't work my legs at all the first year.  I average 8 to 9 sets per week for legs and do not need as much volume for my legs to grow as my upper body.  

    Biceps
      
    Here you can see the focus I put on my arms over the last two years and dropping off to now doing no direct biceps work.  It will be interesting to see if the arms shrink or if the compounds alone will be enough.  I will say the arms have not grown as much as other body parts in the 3 months since the end of my cut but I am not worried about it because I can always add arm work back in the future if I want to.

    I am currently focusing on strength over the winter with heavier weights and lower reps and am making good progress since I lost some strength near the end of my summer cut.  I am not tracking calories anymore but I am in a surplus and still hitting my weekly weight gain target.  Here is my weekly average weight vs my goal over the last year:
      
    I know I won't always run a surplus and deficit but I do think I will continue to gain a little over the winter and lose a little over the summer, it just makes sense to me.
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    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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  2. #2
    Registered User John Prophet's Avatar
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    I have thought of doing something like this...mainly for calves, as a way of plotting out a gradually increasing workload etc
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    Registered User tblodg15's Avatar
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    Originally Posted by John Prophet View Post
    I have thought of doing something like this...mainly for calves, as a way of plotting out a gradually increasing workload etc
    I have that also for a few key lifts for me like bench and squat. This shows my weekly volume (weight x reps x sets) over the last year and-a-half for bench press. You can see early on I was just following a weekly progression and then switched to running mesocycles with increasing volume over 5 or 6 weeks and then a deload. The low volume weeks are during deloads and with peaks during volume phases but overall the trend is going up as it must to meet progressive overload protocol and continue to build muscle & strength.
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    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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    Registered User John Prophet's Avatar
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    good stuff
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Nice graphs, Troy! I've done something similar, but you've taken it farther and in a more sophisticated way. It's nice to see when goals and results track so well together!

    BTW, archery and weight training go very well together. Just ask Frank Zane. For a real test, you can use an olympic plate as the target and try to get the arrow through the central hole. That's a real do-or-die scenario!
    I'm out, standing in my field.

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    Registered User tblodg15's Avatar
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    Thanks John and Dave.

    The Olympic plate as a target would be a cool novelty shot! Indoors we shoot at 20 yards and I can keep most of the arrows in a group the size of the hole in an olympic plate, the X or 10 ring is smaller than that. But the pressure of the risk-reward scenario would make it much tougher than shooting at paper!
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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  7. #7
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by tblodg15 View Post
    Thanks John and Dave.

    The Olympic plate as a target would be a cool novelty shot! Indoors we shoot at 20 yards and I can keep most of the arrows in a group the size of the hole in an olympic plate, the X or 10 ring is smaller than that. But the pressure of the risk-reward scenario would make it much tougher than shooting at paper!
    Definitely! Here the shooter assumes the risks, rather than William Tell. (Or was it his son?)
    I'm out, standing in my field.

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    Registered User gokite's Avatar
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    Your arms will definitely suffer. Mine did. I am adding them back in now. Just saying. I was doing the exact same thing except 2 or 3 times full body per week. Now i'm switching it up again and adding arm isolation.
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  9. #9
    Registered User tblodg15's Avatar
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    Originally Posted by gokite View Post
    Your arms will definitely suffer. Mine did. I am adding them back in now. Just saying. I was doing the exact same thing except 2 or 3 times full body per week. Now i'm switching it up again and adding arm isolation.
    Thanks for the input, since this post I have added a day of cardio back in and since I go to the gym for cardio I figured I might as well do some accessories like curls, abs, face pulls etc... while I am there. My normal lifting days (non cardio) are done in my basement.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
    ~Originally posted by ironwill2008
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