Browners Log

Discussion in 'Training Logs' started by Browner, Jan 8, 2014.

  1. Browner

    Browner Well-Known Member

    haha, glad its not just me then! Thought I was going to throw up on the second set. May just use one set of squats on the 15 rep stage.
  2. Lol

    Lol Super Moderator Staff Member

    I love sets of 15 but I am weird like that. Embrace the pain. :)
    I think it's the quad, glute and ham pump that follows. It's hard to get that any other way.
  3. Browner

    Browner Well-Known Member

    I usually do because they are light, and the 15s give you a good pump, but after a few months sitting on my arse due to injury, my CV is really not where it should be. Hopefully it will come back soon enough.
  4. Browner

    Browner Well-Known Member

    Update from last nights workout....

    Week 1, Day 2 (2 x 15 reps on each)
    • Squats 62.5kg
    • SLDLs 52.5kg
    • Bench Press 62.5kg
    • Chins - Bodyweight (again had to cluster the reps in order to reach 15)
    • Bent Over Rows 50kg
    • Military Press 35kg
    • BB Shrugs 62.5kg
    • Rear Delt Flies 8kg
    Felt a little better than Monday, although 15 rep squats are a killer on your CV when you haven't trained in a while! If anyone has any thoughts on my program set up Im always interested to hear. I havent got any arm work (curls etc...) as I feel the Biceps get worked enough with Chins and Rows, and the triceps with Military Press and Bench Press.
  5. Browner

    Browner Well-Known Member

    Last nights workout....

    Week 1, Day 3 (2 sets of 15 reps on each)
    • Squats - 65kg
    • SLDLs - 55kg
    • Bench Press - 62.5kg
    • Bent Over Rows - 52.5kg
    • Military Press - 37.5kg
    • BB Shrugs - 62.5kg
    • Rear Delt Flies - 10kg
  6. Browner

    Browner Well-Known Member

    Week 2, Day 1

    • Squats - 70kg (2 x 15)
    • SLDLs - 60kg (2 x 15)
    • Bent Over Rows - 55kg (2 x 15)
    • Military Press 37.5kg (2 x 15)
    • Bench Press - 65kg (2 x 15)
    • Rear delt flies - 10kg (2 x 15)
  7. Browner

    Browner Well-Known Member

    Week 2, Day 2

    My conditioning is now starting to return, I don't feel as gassed after the 15 reps, especially on squats as I did in the first week. Here are the numbers from last nights session. Each exercise had 2 x 15 reps.
    • Squats - 75kg
    • SLDLs - 62.5kg
    • Bent Over Rows - 60kg (had to cluster the second set to make the 15 reps)
    • Military press - 40kg
    • Incline DB Press - 22kg
    • Rear Delt Flies - 12kg
    Im looking forward to the 15 reps being over! Hopefully in the 10 and 5 reps i'll start to notice a bigger increase in size. If anyone is interested, my macros I am trying to hit currently as my goal is to increase size is;

    As I am not a professional bodybuilder, or power lifter, this is simply a guide. In general I eat very healthy but I don't get to worked up if I have some biscuits or cake and the odd junk meal.
    • Calories: 3320
    • Carbs: 555g (Protein intake multiplied by 4, then fat intake multiplied by 9. Add these values together and subtract from total calories. Divide this number by 4)
    • Protein: 158 (Bodyweight in pounds multiplied by 0.8)
    • Fat: 79 (Bodyweight in pounds multiplies by 0.4)
    Current Stats;
    Height: 5ft 10"
    Weight: 198Ilbs
    Bodyfat: 16% (approx, based on the scales I use)

    Stay classy, and thanks for stopping by...
  8. Browner

    Browner Well-Known Member

    Week 2, Day 3 (Last Day of 15s)

    • Squats - 80kg
    • SLDLs - 65kg
    • Bent Over Rows - 60kg (had to cluster second set to get 15 reps)
    • Military Press - 40kg
    • Bench Press - 70kg
    • Rear Delt Flies - 12kg
    Looking forward to ramping up the weights for the 10 rep stage this week!
  9. Browner

    Browner Well-Known Member

    I am thinking of mixing my program up slightly now the 15 reps are out the way. Looking to run the following for the rest of this HST Cycle.

    Workout A (Push) Mon/Thur
    • Squat
    • Zercher Squat
    • Bench Press/Incline Bench Press
    • Military Press
    • Dips
    • Calf raises
    Workout B (Pull) Tue/Fri
    • SLDL (Full Deads at 5 reps)
    • Bent Over Row
    • BB Shrugs
    • Pull Ups
    • Reverse Flies
    Be interested to know peoples thoughts, and if people have run a similar program and if they have had success. Current goal is to increase muscle mass.
  10. mickc1965

    mickc1965 Well-Known Member

    How many sets per exercise are you planning on? Assumed the overall weekly volume per muscle group will increase?
  11. Browner

    Browner Well-Known Member

    for the next 2 weeks, It would be 2 sets of 10 reps on each lift, with the weight increasing each session, then 4 weeks at 3 x 5 reps on each lift, again with the weight increasing each session. The weight increments will be either 2.5kg or 5kg
  12. mickc1965

    mickc1965 Well-Known Member

    Nothing wrong with your set up but I personally feel that doing full body training 4 days a week (I currently do 5/6 daily full body workouts (split AM/PM) per week based on a 3 day on 1 day off routine) would be more beneficial than training your whole body twice per week over 4 sessions.
  13. Browner

    Browner Well-Known Member

    Thanks. Unfortunately due to how early I start work, I cant do an AM/PM split. I may just stick with the full body 3 days a week for this current cycle, then at my next SD asses my progress and re evaluate. I may look at your log for inspiration if thats ok

    Thanks for your input!
  14. mickc1965

    mickc1965 Well-Known Member

    I only split it because I train at home and therefore can train whenever I want to. Your 4 day split routine has more volume than your 3 day full body so I don't see a problem with that if that is your preference.
    Browner likes this.
  15. Browner

    Browner Well-Known Member

    Last nights numbers

    Week 3, day 1 (2 x 10 Reps on each)
    • Squats - 100kg
    • Zercher Squats - 50kg
    • Deadlifts - 100kg
    • Wide grip pull ups - BW and clustered to get 10 reps
    • Incline DB Press - 26kg
    • Rear delt flies - 14kg
    • Military press - 35kg
    • BB Shrugs - 80kg
  16. Browner

    Browner Well-Known Member

    Well Since my last session at the start of December, I was hit with a chest infection, so had to abandon the last cycle and now will be starting again. This time however I will be doing a 4 day program, and a upper body, lower body split. Feel free to let me know what you think.

    The rep ranges I will be running will be;
    • Weeks 1 & 2 = 3 sets of 12 reps
    • Weeks 3 & 4 = 3 sets of 8 reps
    • Weeks 5 -8 = 4 sets of 4 reps
    • 10 days SD
    The program I have set up is;

    Monday - Upper
    Military Press
    Single Arm DB Row

    Tuesday - Lower
    Zercher Squat
    Calf Raise
    Cable Crunch

    Wednesday - Off

    Thursday - Upper

    Incline DB Press
    Military Press
    Single Arm Row

    Friday - Lower
    Goblet Squats
    Calf Raises

    I have no leg extensions, or leg curls in my program as my gym has no isolation machines, just DB's and BB's.

  17. Browner

    Browner Well-Known Member

    First day off my 4 day, upper/lower split felt good. Here are the numbers from the first session;

    Week 1 Day 1 - Monday - Upper
    3 sets of 12 on each
    • Bench Press - 60kg
    • Barbell Row - 70kg
    • Military Press - 30kg
    • Single Arm DB Row - 22kg
    • DB Lat Raise - 6kg
    • Alt DB Curls - 14kg

    Current stats;
    Height: 5ft 10"
    Weight: 198 Ilbs
    BodyFat (Approx): 19%
  18. Browner

    Browner Well-Known Member

    Week 1, Day 2 - Tuesday - Lower
    3 Sets of 12 reps on each
    • Squats - 100kg
    • SLDLs - 60kg
    • Standing Calf Raise - 40kg
    • Leg Extension
    • Goblet Squat - 20kg
  19. Browner

    Browner Well-Known Member

    Week 1, Day 3 - Upper
    3 Sets of 12 Reps

    • Incline DB Press - 25kg
    • Deadlift - 110kg (3 sets of 10)
    • Military Press - 35kg
    • Cable Flyes - 6 plates
    • Single arm DB row - 25kg
    • Chin Ups - BW (3 sets of 5)
  20. Browner

    Browner Well-Known Member

    Week 1, Day 4 - Lower
    3 Sets of 12 Reps

    • Squats - 110kg
    • SLDLs - 70kg
    • Goblet Squat - 22kg db
    • Leg extensions - 8 plates (not sure how much each plate weighs lol)
    • Calf Raise - 22kg dbs

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