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  1. #1
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    USN1981's new Training Journal

    Decided to drop the Upper/Upper/Upper Journal, just felt like i was overtrained the whole time I was on it. Soooooooo.....back to the basics for me, high-rep (for hypertrophy),this routine worked a year ago and i seen gains on it just fine with no overtraining.

    Routine:
    Monday - Chest/Tri's/Cardio
    Tuesday - Back/Bi's/Abs
    Thursday - Shoulders/Traps/Cardio
    Friday - Legs/Abs

    Stats:
    Height - 5'10"
    Weight - 193
    BF - ~15%
    Arms - 14.5" (goal of 16")
    Chest - 43"
    Legs - 27"
    Calves - 16"

    Diet - High protein, Carb cycling on workout and off days
    Supplements - ON Multi, Fish oil, Primaforce CEE, Lipo6/EC stacks


    Starting today (Sunday) since I have a lot of B.S. to do tomorrow on Monday........Heading to the gym now!
    Last edited by USN1981; 08-20-2006 at 05:16 PM.
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  2. #2
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    Chest/Tri's

    Cable Cross-over's
    70 x 8
    70 x 8

    Flat Barbell Bench (Feeling out my 10-rep range, shooting for 185 next week)
    175 x 8
    165 x 10
    165 x 10

    Incline Dumbbell Bench (Been a while since Incline dumbbell, getting the feel of it again)
    55 x 5
    40 x 12
    45 x 10

    Decline Press (Hammer Strength)
    180 x 12
    230 x 9
    230 x 9

    Tricep Rope Extensions
    80 x 10
    80 x 10
    80 x 10

    Tricep Push-downs
    80 x 12
    80 x 12
    80 x 12

    Overall GREAT workout, skipped cardio since i just ran a PRT on Friday. Awesome pump, i'm loving high-rep compared to low-rep, was doing (4-6). Maybe i'll get some growth now
    Last edited by USN1981; 08-20-2006 at 05:30 PM.
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  3. #3
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    Back / Bi's

    WG Pulldowns
    100 x 10
    110 x 10
    110 x 10

    Bent-over Rows
    155 x 10
    155 x 10
    155 x 10

    Seated Rows
    115 x 10
    130 x 9
    145 x 8

    Preacher Curls
    70 x 10
    70 x 10
    35 x 15


    ****ty workout, couldn't even finish biceps part of routine.......too damn tired from not sleeping in a whole day, at least i got a good idea of what my 10-rep maxes are so i can really push it next week
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  4. #4
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    Shoulders/Delts

    Dumbbell Press
    50 x 8
    45 x 8
    40 x 10

    Side Laterals
    15 x 10
    15 x 10
    20 x 10
    20 x 8
    20 x 8

    Rear Delt Machine
    30 x 8
    30 x 8
    30 x 8

    Overhead press Machine
    70 x 10
    90 x 10
    110 x 8

    Cable Curls
    50 x 15
    80 x 12
    100 x 10
    100 x 10
    50 x 15

    Threw in some biceps since my last back/bi day really sucked. Right shoulder was hurting from heavy BTN presses 2 weeks ago, kinda thru me off some for my whole workout, may just rest shoulders next week.
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  5. #5
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    Legs

    Back Squats
    185 x 4
    225 x 3

    Front Squats
    95 x 6
    115 x 6

    Leg Extensions
    80 x 7
    80 x 7
    80 x 7

    Seated Leg Press (machine)
    240 x 8
    300 x 8
    340 x 8

    Calf Raises
    145 x 8
    145 x 7
    145 x 6
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  6. #6
    Under your BED USN1981's Avatar
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    Chest / Tris

    Cable Crossovers
    70 x 10
    70 x 10

    Flat Bench Press
    175 x 9
    185 x 6
    175 x 10

    Incline Dumbbell Press
    50s x 10
    50s x 10
    50s x 10

    Decline Press (Hammer Strength)
    230 x 8
    230 x 8
    230 x 8
    kind of gassed out on these, think i used a lot of energy for the incline presses......not sure what happened.

    V-handle Pushdowns
    140 x 6
    130 x 8
    120 x 10
    120 x 10

    1-Handed Pushdowns
    30 x 10
    30 x 10
    30 x 10

    Dumbbell Pullovers
    50 x 6
    45 x 8
    45 x 8


    Overall good workout, nowhere near the pump i got last week.
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  7. #7
    Under your BED USN1981's Avatar
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    Back / Bi's

    WG Pulldowns
    110 x 9
    110 x 9
    120 x 8
    80 x 15 (Burnout)

    Bent-over Rows
    165 x 10
    165 x 10
    165 x 11

    Seated Rows
    130 x 10
    145 x 8
    130 x 8

    Preacher Curls
    70 x 10
    70 x 8
    70 x 6 (slow reps)

    Cable curls
    80 x 12
    80 x 10
    50 x 18
    50 x 17


    Decent workout...........

    todays weight - 188, down 5 lbs w/ carb cycling and lipo 6
    Arms hanging in at 14.5"
    Last edited by USN1981; 09-01-2006 at 05:12 PM.
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  8. #8
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    New split started this week......shoulders were getting hit too often and were being sore all the time. Plus i want to cut down some fat, to around 12% or so. Then ill start CLEAN bulking again to reach my 16" goal. This is my punishment for dirty bulking, having to stop and cut fat when my arms havent even grown that much

    Day 1 - Chest/Tris
    Day 2 - Cardio/Abs
    Day 3 - Back/Bis
    Day 4 - Cardio/Abs
    Day 5 - Legs/Pullups
    Day 6 - Off
    Day 7 - Repeat
    Last edited by USN1981; 09-01-2006 at 05:17 PM.
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  9. #9
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    Leg Day,threw in some shrugs too

    Front Squats (felt easy on last leg day, so i tried some heavier stuff today)
    105 x 6
    155 x 4
    175 x 2
    155 x 3

    Leg Press
    360 x 6
    450 x 4
    270 x 9
    270 x 9

    Seated Calf Raises
    180 x 3
    90 x 12
    90 x 15
    90 x 15

    Machine Shrugs
    180 x 15
    200 x 12
    200 x 12

    HIIT Cardio
    Bike - 12 minutes


    Decent workout - 7:10
    Last edited by USN1981; 09-03-2006 at 06:15 PM.
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  10. #10
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    Chest/Tri's

    Flat Bench Press
    105 x 20
    105 x 20
    185 x 8
    185 x 7
    185 x 6

    Incline dumbbell press
    55 x 10
    55 x 9
    55 x 11

    Dips
    BW x 8
    BW x 8
    BW x 8

    Pushdowns, Vhandle
    90 x 12
    120 x 10
    140 x 8

    Rope Extensions
    70 x 8
    70 x 8
    70 x 8
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  11. #11
    Under your BED USN1981's Avatar
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    Back Day (didnt work biceps today, was short on time, will hit them on Leg day)

    Pull-ups
    BW x 6
    BW x 5
    BW x 5
    BW x 3

    WG Pulldowns (Dropsets)
    100 x 8
    80 x 8
    60 x 8

    120 x 6
    90 x 6
    60 x 6

    140 x 6
    110 x 4
    80 x 4


    Bent-over Rows (Been hitting 10-rep PR every week, )
    175 x 10
    175 x 10
    175 x 10


    Seated Rows (machine)
    145 x 10
    160 x 6
    145 x 8

    Dumbbell Pullovers
    45 x 8
    45 x 8
    45 x 8


    Damn good workout, 9:10
    Last edited by USN1981; 09-06-2006 at 10:19 PM.
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  12. #12
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    Subscribed.
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  13. #13
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    Originally Posted by boyscouT
    Subscribed.
    cool
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  14. #14
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    Do you supplement with whey?
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  15. #15
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    Originally Posted by boyscouT
    Do you supplement with whey?

    yepp, forgot to include it in my beginning post.
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    Originally Posted by USN1981
    yepp, forgot to include it in my beginning post.
    In that case looks like you've got an awesome stack... awesome meaning basic aka bare minimum, which I like .
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  17. #17
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    Originally Posted by boyscouT
    In that case looks like you've got an awesome stack... awesome meaning basic aka bare minimum, which I like .
    yea, i hate taking a ton of pills/powders everyday. sucks....

    well im heading up to the gym now to hit some legs and delts!
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  18. #18
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    Originally Posted by USN1981
    yea, i hate taking a ton of pills/powders everyday. sucks....

    well im heading up to the gym now to hit some legs and delts!
    Oh man, hitting 2 muscles a day is brutal for me. I remember the last time I did delts and legs in the same workout... I barely made it out of the gym!

    Looking forward to your workout update .
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  19. #19
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    Legs/Traps (no delts today, shoulder still aching a bit)

    Leg Press
    180 x 12
    270 x 10
    360 x 10
    450 x 8
    540 x 4

    Leg Extensions
    70 x 10
    90 x 7
    90 x 7

    Standing Calf Raises
    100 x 25
    100 x 20
    295 x 10
    295 x 10

    Shrugs (machine)
    290 x 10
    290 x 10
    290 x 10


    HIIT Cardio - 12 minutes on Elliptical

    I have a PRT coming up so im not pounding legs (i.e. squats) again until a couple of more weeks. I really have to focus on my cardio until then....
    good workout though.
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  20. #20
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    Originally Posted by boyscouT
    Oh man, hitting 2 muscles a day is brutal for me. I remember the last time I did delts and legs in the same workout... I barely made it out of the gym!

    Looking forward to your workout update .
    hey thanks for stopping by boyscouT, it was getting lonely in here......
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  21. #21
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    What's PRT?
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  22. #22
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    Originally Posted by boyscouT
    What's PRT?
    a Navy Physical Fitness test, its a joke actually, but im the type of person if i dont keep up on cardio i completely lose all my stamina
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    Originally Posted by USN1981
    a Navy Physical Fitness test, its a joke actually, but im the type of person if i dont keep up on cardio i completely lose all my stamina
    I'm the same way bro, lol. Cardio tonight KILLED me.. I wanted to run for 30 minutes.. ended up walking for 25 .
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    Originally Posted by boyscouT
    I'm the same way bro, lol. Cardio tonight KILLED me.. I wanted to run for 30 minutes.. ended up walking for 25 .
    did some harder than usual Cardio today for 30 minutes. i thought i was gonna die
    Last edited by USN1981; 09-09-2006 at 05:43 PM.
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  25. #25
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    Cardio

    Elliptical - Level 3

    Distance - 3 miles
    Time - 25 minutes
    Avg speed ~ 8.0
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    Originally Posted by USN1981
    New split started this week......shoulders were getting hit too often and were being sore all the time. Plus i want to cut down some fat, to around 12% or so. Then ill start CLEAN bulking again to reach my 16" goal. This is my punishment for dirty bulking, having to stop and cut fat when my arms havent even grown that much

    Day 1 - Chest/Tris
    Day 2 - Cardio/Abs
    Day 3 - Back/Bis
    Day 4 - Cardio/Abs
    Day 5 - Legs/Pullups
    Day 6 - Off
    Day 7 - Repeat
    So with your new split, you aren't doing any direct shoulder exercises? I've done a split like yours before (like your original split), and it actually worked out well for me. How is your PWO nutrition?
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    I'm just a regular dude iron619's Avatar
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    Originally Posted by boyscouT
    In that case looks like you've got an awesome stack... awesome meaning basic aka bare minimum, which I like .
    Me likey too.

    Small, effective stacks are what I'm all about.
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    Originally Posted by iron619
    Me likey too.

    Small, effective stacks are what I'm all about.
    And they save a bunch of money too .
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    So here's your journal. Workouts been looking good bro, subscribed.
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    Originally Posted by danj112
    So here's your journal. Workouts been looking good bro, subscribed.
    Did you follow me in here danj?
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