FF's Log .1

  • Thread starter imported_fearfactory
  • Start date
I

imported_fearfactory

Guest
Wkt #0
Squats 2x15 x185
BB Bench 2x15x155
BB Bent Row 2x15x95
Standing Military 2x15x65
Incline Sit Ups 2x10

1st time in 16 days that I've done much other than walk.  My muscles were complaining after the 1st set of squats...

bw is 223.  caught a decent case of Montezuma's Revenge while on honeymoon.
 
Squats 2x15x195

no time to finish, will have to go back tomorrow.
 
Wkt #1
Bench 2x15x165
Bent BB Row 2x15x95
Standing Military 2x15x70
Incline Sit Ups 2x15
 
wkt #2 (got the idea of numbering wkouts from Gator, easy reference for future gains)

Deads 2x15x215
Chins 2x15x bw
Standing Military 2x15x75
Dips 2x15 xbw
Incline Sit Ups 2x15x +5lbs



edited to add wkt # and the following:
A/B workout this cycle.  I'll do wkt A twice in a week, B once. Then swap and B twice, A once.  

Deadlifts will not swap, squats will be done twice a week.

A
Squats
BB Bench
Standing Military
BB Row


B
Deads
Chins
Standing Military
Dips

lamenting no pullups...but my right elbow/forearm will not allow them...may even have to switch chins for lat pulldowns.  if it gets too bad (which it won't), I'll swap to DB pullovers.

additionally, in an attempt to reduce the pregnant look, I'm doing some sit ups (importance of diet - acknowledged).
 
Wkt #3
Squats 2x15x200
Bent BB Row 2x15x100
Standing Military 2x15x75
Bench 2x15x175
 
FF, your workout schedule is identical to mine (after the reduction in exercises I make from my original routine). One question I have for you is: how do you assign the poundages for the exercises in such an A/B split scheme?

Do you finish each exercise with its RM at the end of each mesocycle and just do 2 increments in weight as opposed to 5 if the exercise were done the whole cycle as opposed to alternated?

To clarify if that's not making sense...suppose your 10RM for flat bench is 150lbs and your 10RM for dips (which you alternate w/ bench) is BW+20lbs. And say you plan on doing 10lbs increments for the 2 exercises. If you were to start the 2 week cycle with bench, would you start at 130lbs on Monday, 140lbs on Friday, and 150lbs (the RM) next Wednesday? And similarly for dips, would you start on Tuesday with BW, Monday with BW+10lbs and Friday BW+20lbs (the RM).

On a different topic, is this your first HST cycle using this A/B routine? If not, have you used it in the past and how has it worked out for you in terms of gains?
 
appreciate the questions Mark!

q: how do you assign the poundages for the exercises in such an A/B split scheme?
a: didn't really get too scientific with assigning poundages....eg, I knew 185 for 15 reps would make my legs sore, so I used it.


q: Do you finish each exercise with its RM at the end of each mesocycle and just do 2 increments in weight as opposed to 5 if the exercise were done the whole cycle as opposed to alternated?
a: if I don't finish w/ my 5 rep max, I'll extend the 5's until I find it.

so far as poundage increases, I just want to make sure I'm working with a weight that is challenging. if I really struggled with a lift the previous workout, I'll use the same weight again, or make a small increment. if I completed it easily, I'll make a larger increment increase.

q: On a different topic, is this your first HST cycle using this A/B routine? If not, have you used it in the past and how has it worked out for you in terms of gains?
a: I like doing an A/B split. gives some variety and allows for more lifts to be incorporated.
have used an A/B in the past and it's worked well...but I'm not so much an advanced lifter as yet. I'm looking forward to doing a 6 day split w/ an upper/lower workout in the near future.
 
Squats 2x15x205
Standing Military 1x15x 80 1x15x85
2x15x bw Chins
2x15xbw Dips
1x10x bw incline sit ups (lol)
 
wkt #5

Deads 2x15x225
Bench 2x15x180
Bent BB Row 2x15x135
Standing Military 2x15x85
 
Mazatlan. usually go in February as they have huge carnivale....but visited in the summer this time, probably won't do that again...
 
wkt #6 (end of 15's !!!)

squats 2x15x215
chins 2x15x bw
standing military 2x15x90
dips 2x15x bw
 
Wkt #7
Squats 3x10x225
Bench 3x10x190
3x10x145 Bent BB Row
3x10x95 Standing Military

did this on Tues due to Mon being a holiday (I am LAZY!!!)...so, I'll probably lift tomorrow too in order to get back on schedule.

started running again this week.
 
wkt #9
Squats 3x10x235
Bench 3x10x195
Standing Military 3x10x100
BB Bent Row 3x10x150
 
wkt#10
Squats 2x10x245
Chins 3x10x bw
Standing Military 2x10x105
Dips 3x10x bw

was fairly sick today.... but the workout went fine.
 
Wkt# 11

Deads 2x10x275
Bench 2x10x205
Standing Military 2x10x115
BB Bent Row 2x10x155
 
wkt #12

squats 2x10x255
chins 3x10x bw
standing military 2x10x120
dips 3x10x bw
 
wkt# 13
Squats 3x5x265
Bench 3x5x215
Standing Military 3x5x125
BB Bent row 3x5x175
 
Back
Top