Browners Log

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.
 
Lol said:
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.
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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.
 
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.
 
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
 
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)
 
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...
 
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!
 
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.
 
Browner said:
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.
Click to expand...
How many sets per exercise are you planning on? Assumed the overall weekly volume per muscle group will increase?
 
mickc1965 said:
How many sets per exercise are you planning on? Assumed the overall weekly volume per muscle group will increase?
Click to expand...

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
 
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.
 
mickc1965 said:
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.
Click to expand...

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!
 
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.
 
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
 
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
Bench
BOR
Military Press
Single Arm DB Row

Tuesday - Lower
Squats
SLDL
Zercher Squat
Calf Raise
Cable Crunch

Wednesday - Off

Thursday - Upper
Deadlift
Incline DB Press
Military Press
Single Arm Row

Friday - Lower
Squats
Goblet Squats
SLDL
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.



 
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%
 
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
 
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)
 
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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