Hey guys, I think its about time I started my Journal.
I'm not going to write up every day, but I'm going to start posting up my workout programs.
I am following "The New Rules of lifting" by Lou Schuler and Alwyn Cosgrove.
For those of you that don’t know 'new rules' has 9 programs,
Fat loss I, II and III
Hypertrophy I, II and III
Strength I, II and III
The idea is that you mix and match the programs as you reach your goals and set new ones in the 3 different areas.
For example, I have started on Hypertrophy I and after 8 weeks I will evaluate my progress and decide if I want to build more strength by doing Hypertrophy II, loss fat with Fat Loss I or gain strength will Strength I.
Here is my current program from 8th Oct 06.
For anybody that wants to know the ‘lingo’ this is a “Upper/Lower body split, superset heavy with periodized set/rep systems.” Because sometimes its just nice to at least sound like you know what your talking about.
The program is split into 2 workouts, Upper body and Lower body.
Workout A
Superset
- Dumbbell Bench press
- Bent over row
Superset
- Dumbbell Shoulder press
- Wide grip chin ups
Superset
- Very close grip Barbell bench press (great for balance)
- Barbell High-pull
Core - Hanging leg raises
Workout B
Superset
- Squat
- Deadlift (wide grip to put more pressure on traps)
Superset
- Lunge
- Step up (with dumbbels on to a 20 inch box)
Superset
- Wood choppers (high to low cable twist)
- Reverse wood choppers (low to high cable twist)
So... Sets/reps and rest.
I have not built my Cardio into the program as most of my fitness exercise come from martial arts training, swimming, rowing, running or skipping. I fit this in whenever I can, based on if my legs are sore or not.
day 1 - upper - 5x5
day 2 - Lower - 4x10
day 3 - rest
day 4 - upper - 3x15
day 5 - lower - 5x5
day 6 - rest
day 7 - rest
day 8 - lower - 3x15
day 9 - upper - 4x10
day 10 - rest
day 11 - lower - 4x10
day 12 - upper - 5x5
day 13 - rest
day 14 - rest
day 15 - upper - 3x15
day 16 - lower - 5x5
day 17 - rest
day 18 - upper - 4x10
day 19 - lower - 3x15
day 20+21 - rest
Repeat days 1-21 for total of 6 weeks.
End of program.
As you can see there is lots of controlled variation between rest periods for the upper and lower body (3-5days), as well as variations in sets/reps systems and order of workouts to keep the body guessing.
The reasons for the 3 set/rep systems.
There are 3 basic ways to create maximum tension in your muscles, and I do all 3 in different workouts to vary my training.
5x5 - This creates maximum tension by lifting a heavy weight.
4x10 – When using this set/rep system I make each rep as explosive as possible, creating maximum tension by lifting the weight as fast as possible.
3x15 – Lifting a high number or reps gives the muscle maximum tension created by exhaustion.
***Please note***
This is not a beginners workout. Please do not look at this and think
“yeah I’ll just do that.” – There is in introductory conditioning required before jumping into exercises you are unfamiliar with, and training in a way that your body is not used to. Contact me for the conditioning program. I will write it up if there is enough interest, but you should 1st read the weight lifting stickys at the top of the weight lifting forum.
Feel free to post comment and questions, but I once a question has been answered I will tidy up to keep this thread simple, so please dont be offended when I delete your posts. Thanks
I'm not going to write up every day, but I'm going to start posting up my workout programs.
I am following "The New Rules of lifting" by Lou Schuler and Alwyn Cosgrove.
For those of you that don’t know 'new rules' has 9 programs,
Fat loss I, II and III
Hypertrophy I, II and III
Strength I, II and III
The idea is that you mix and match the programs as you reach your goals and set new ones in the 3 different areas.
For example, I have started on Hypertrophy I and after 8 weeks I will evaluate my progress and decide if I want to build more strength by doing Hypertrophy II, loss fat with Fat Loss I or gain strength will Strength I.
Here is my current program from 8th Oct 06.
For anybody that wants to know the ‘lingo’ this is a “Upper/Lower body split, superset heavy with periodized set/rep systems.” Because sometimes its just nice to at least sound like you know what your talking about.
The program is split into 2 workouts, Upper body and Lower body.
Workout A
Superset
- Dumbbell Bench press
- Bent over row
Superset
- Dumbbell Shoulder press
- Wide grip chin ups
Superset
- Very close grip Barbell bench press (great for balance)
- Barbell High-pull
Core - Hanging leg raises
Workout B
Superset
- Squat
- Deadlift (wide grip to put more pressure on traps)
Superset
- Lunge
- Step up (with dumbbels on to a 20 inch box)
Superset
- Wood choppers (high to low cable twist)
- Reverse wood choppers (low to high cable twist)
So... Sets/reps and rest.
I have not built my Cardio into the program as most of my fitness exercise come from martial arts training, swimming, rowing, running or skipping. I fit this in whenever I can, based on if my legs are sore or not.
day 1 - upper - 5x5
day 2 - Lower - 4x10
day 3 - rest
day 4 - upper - 3x15
day 5 - lower - 5x5
day 6 - rest
day 7 - rest
day 8 - lower - 3x15
day 9 - upper - 4x10
day 10 - rest
day 11 - lower - 4x10
day 12 - upper - 5x5
day 13 - rest
day 14 - rest
day 15 - upper - 3x15
day 16 - lower - 5x5
day 17 - rest
day 18 - upper - 4x10
day 19 - lower - 3x15
day 20+21 - rest
Repeat days 1-21 for total of 6 weeks.
End of program.
As you can see there is lots of controlled variation between rest periods for the upper and lower body (3-5days), as well as variations in sets/reps systems and order of workouts to keep the body guessing.
The reasons for the 3 set/rep systems.
There are 3 basic ways to create maximum tension in your muscles, and I do all 3 in different workouts to vary my training.
5x5 - This creates maximum tension by lifting a heavy weight.
4x10 – When using this set/rep system I make each rep as explosive as possible, creating maximum tension by lifting the weight as fast as possible.
3x15 – Lifting a high number or reps gives the muscle maximum tension created by exhaustion.
***Please note***
This is not a beginners workout. Please do not look at this and think
“yeah I’ll just do that.” – There is in introductory conditioning required before jumping into exercises you are unfamiliar with, and training in a way that your body is not used to. Contact me for the conditioning program. I will write it up if there is enough interest, but you should 1st read the weight lifting stickys at the top of the weight lifting forum.
Feel free to post comment and questions, but I once a question has been answered I will tidy up to keep this thread simple, so please dont be offended when I delete your posts. Thanks
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