Wobbles Training Log

[wobbles]

Week 8 workout 4:
Workout B
Reps: 3
Sets: 5
Workload: 90%

Fatigue Review:
Fresh

Workout was full on. I was exhausted by the end, just from being out of breath mostly. I know 5's and 3's are suppose to require allot of rest time. But i figure if i can still complete the planned workout with rest times below a minute then why not.

Notes:
Got to the gym and hour before close and realized i forgot my workout plan. I was intending to just reschedule it a day forward but it's a public holiday tomorrow meaning the gym would be closed. After being fairly annoyed at the situation i decided to just do my best to remember the weights i was suppose to use. Worked out pretty well, I was either dead on or slightly heavier then what was scheduled. So it's not a major issue, although i still wish i had remembered it.

Workout:
Dead Lifts
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

Weighted Dips
(BW + 17.5kg) x 3
(BW + 17.5kg) x 3
(BW + 17.5kg) x 3
(BW + 17.5kg) x 3
(BW + 17.5kg) x 3
Was suppose to be 13.75kg, woops

Chinups
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3
weighed in at 87kg last week, probably weigh about 90kg with the added food in my stomach, clothes and general weight increase

Push Press
117.5lb x 3
117.5lb x 3
117.5lb x 3
117.5lb x 2
-
Was suppose to be 107.5lb

Triceps Push down
57.5lb x 3
57.5lb x 3
57.5lb x 3
57.5lb x 3
57.5lb x 3

DB Seated Curls
32.5lb x 3
32.5lb x 3
32.5lb x 3
32.5lb x 3
32.5lb x 3
each hand

DB Side Laterals
20lb x 3
20lb x 3
20lb x 3
20lb x 3
20lb x 3
each hand

BB Shrugs
176lb x 3
176lb x 3
176lb x 3
176lb x 3
176lb x 3
was suppose to be 167.5lb

Ab Crunch Machine
140lb x 3
140lb x 3
140lb x 3
140lb x 3
140lb x 3
was suppose to be 145lb

Incomplete:
Push Press.....................

Completed:
Dead Lifts....................... Medium
Weighted Dips................. Medium
Chinups.......................... Medium
DB Seated curls.............. Medium-Hard
Triceps Push down.......... Medium-Hard
DB Side Laterals............. Medium-Hard
BB Shrugs..................... Hard
Ab Crunch Machine........ Medium

Clustered:
N/A

Rest time between sets:
Weighted Dips 30 - 45 seconds
Everything else: 15 - 25 seconds


Workout Length:
50 minutes

 

[berserkerzx]

Week 7 workout 3:
Workout A
Reps: 3
Sets: 5
Workload: 85%

Fatigue Review:
Very mild fatigue, started to get a bit tired throughout the workout. This may be a result of staying up later then i normally do as of last night. I still got 8hrs sleep though. Nothing major.

Notes:
push press - Still trying to figure out the best way to execute it. I found that looking diagonally up and pushing my chest out as far as i can it made the exercise 100% better on my joints. So i was fairly happy with that result. Will monitor how i go through my last week though.

Triceps Push down - I accidentally looked at the wrong workout and did my next workouts weight. So it should of been 55lb, not 57.5lb. Probably will workout better being that my next workout emphasizes weighted dips, so technically it will be increasing the weight considering the pre-exhaust. So no drama's there.

Started to feel the weight getting harder, but realistically it's always going to when your rest times are ridiculously short. They will no doubt go back to the standard 2 - 3 minutes once i reach my last 2 workouts. I kinda felt like i just got out of the shower by the time i was finished.

Workout:
BB Squats
65kg x 3
65kg x 3
65kg x 3
65kg x 3
65kg x 3

Incline BB Bench
57.5kg x 3
57.5kg x 3
57.5kg x 3
57.5kg x 3
57.5kg x 3

Seated V-bar Row
130lb x 3
130lb x 3
130lb x 3
130lb x 3
130lb x 3

Push Press
102.5lb x 3
102.5lb x 3
102.5lb x 3
102.5lb x 3
102.5lb x 3

DB Seated Curls
30lb x 3
30lb x 3
30lb x 3
30lb x 3
30lb x 3
each hand

DB Side Laterals
20lb x 3
20lb x 3
20lb x 3
20lb x 3
20lb x 3
each hand

Triceps Push down
57.5lb x 3
57.5lb x 3
57.5lb x 3
57.5lb x 3
57.5lb x 3

BB Shrugs
157.5lb x 3
157.5lb x 3
157.5lb x 3
157.5lb x 3
157.5lb x 3

Ab Crunch Machine
135lb x 3
135lb x 3
135lb x 3
135lb x 3
135lb x 3

Completed:
BB Squats....................... Medium
Incline BB Bench.............. Medium
Seated V-Bar Row........... Easy
Push Press...................... Easy
DB Seated curls............... Easy
DB Side Laterals.............. Medium
Triceps Push down.......... Easy
BB Shrugs...................... Medium
Ab crunch machine......... Medium

Clustered:
N/A

Rest Time:
BB Squats 15 - 30 seconds
Everything else 10 - 15 seconds

Workout Time:
35 minutes

oh gosh, how do u just rest 30 odd seconds? for ur 5s? r u doing this for strength or growth? thats a lot of exercises too X_X

 

[wobbles]

I had longer rest periods for my 5's i think. I only realized i didnt need the long rest time when i entered my 3's due to my strength gains made. These last 2 workouts will most likely go back to standard resting periods though. I'm doing it for growth hence HST lol. Yeah it is alot of exercises, but i want to compete in a year of two. So i like to know that i've covered all my bases. My recoveries been pretty good throughout the entire program so the volume seems fine in specifics to me.

 

[wobbles]

I've had to cut the routine short due to a stomach bug I got earlier this week, So i won't be completing my last 2 workouts of the program. I will however be retesting my max's this week and organizing my second HST cycle that's scheduled to start on the 7/11/2011 after SD. I'll be only be testing my 10 rep maxes and then using an online calculator to find my new rep range maxes. That way I can spend more time on SD.


Things that i am looking to incorporate this time around (may change):

- Dropping the 15's and instead aiming for a 12/8/5/5 cycle

- The last microcycle of repeated 5's will not be identical. Instead it will be ramped up to 110% of my tested maxes found at the start. eg: 85%, 90%, 95%, 100%, 105%, 110%
This change is being made after how easy i found the last micro-cycle of 3's in my first HST cycle.

- I will also be looking at performing metabolic drop-sets on some exercises, that will be aimed primarily towards the lower percentage workouts (75% - 85%).
This will be performed to increase blood flow into the muscles (recovery) and perhaps increase muscle breakdown slightly.
1) I will not drop set more then twice in a row
2) These drop sets will never push close to fatigue (2 - 3 reps short).
3) They will only be performed after i have completed the last set on any given body part.
4) I won't be logging these sets as I will only be using them when i feel their applicable.

- Exercises (in order) planned for next routine:

Workout A
BB Squats
BB Incline Bench
V-Bar Row
Standing Military Press (What differences could I expect if i changed it to seated?)
BB Standing Curls
DB Standing Side Laterals
Triceps Push Down
Plate Loaded Machine Shrugs (Having handles at my sides this time, hoping it will stop the back pain that BB Shrugs gave)
Machine Standing Calf Raises
Ab Crunch Machine

Workout B
Dead lifts
Weighted Dips / Machine Dips
Weighted Chin ups / Close-Grip Pull Downs
Standing Military Press
BB Standing Curls
DB Standing Side Laterals
Triceps Push Down
Plate Loaded Machine Shrugs
Machine Standing Calf Raises
Ab Crunch Machine

You will notice that i've included 1 more additional exercise since my first cycle. Totaling at 10 total exercises per workout. I feel that i have a decent grasp on my fatigue levels to be able to add this, also helps being young. Things may change as i go depending on how quickly I recover.

 

[grunt11]

Standing Military Press (What differences could I expect if i changed it to seated?)

The biggest difference for me is less chance to cheat by turning it into a push press and by keeping my back flat against the seat it stopped the urge to arch bringing the chest in more to make the lift easier. Also I do them on a slight incline since I find it lessens the strain on my shoulders and helps work my upper chest a little more.

 

[wobbles]

So my strength results from my first HST cycle are attached in a jpeg.
For my second HST cycle instead of taking my generic monthly measurements due on the 18th of each month. I'm going to record my measurements this time around to a; before,halfway and after scenario type format. Just so it's easier to gauge the true results of each cycle.
Edit: Triceps pushdown is 55lbs not 155lbs. Just miss entered it lol.

 

[wobbles]

Week 1 workout 1:
Workout A
Reps: 12
Sets: 1-2
Workload: 75%

Fatigue Review:
Fresh although the past week I haven't been eating and sleeping 100%

Notes:
Made sure to take the reps slower in order to increase time under tension. Very controlled.
Felt wrecked by the end of the workout. Was feeling a little bit sick.

Workout:
BB Squats
47.5kg x 12
47.5kg x 12

Incline BB Bench
42.5kg x 12
42.5kg x 12

Seated V-bar Row
90lb x 12
90lb x 12

Seated Military Press
57.5lb x 12
57.5lb x 12

BB EZ Curls
6.25kg x 12
6.25kg x 8
(weight on each side of the bar)

DB Side Laterals
12.5lb x 12
12.5lb x 12
(each hand)

Triceps Push down
40lblb x 12
40lblb x 12

BB Shrugs
110lb x 12

Standing Machine Calf Raise
102.5lb x 12

Ab Crunch Machine
95lb x 12

Completed:
BB Squats............................ Hard
Incline BB Bench................... Hard
Seated V-Bar Row................. Hard
Seated Military Press............. Hard
BB EZ Curls.......................... Hard
DB Side Laterals.................... Hard
Triceps Push down................ Hard
BB Shrugs............................ Hard
Standing Machine Calf Raise.... Hard
Ab crunch machine................ Hard

Rest Time:
Around 1 minute

Workout Time:
not sure

 

[wobbles]

Week 1 workout 2:
Workout B
Reps: 12
Sets: 1-2
Workload: 80%

Fatigue Review:
Fresh although the past week I haven't been eating and sleeping 100%

Notes:
Made sure to take the reps slower in order to increase time under tension. Very controlled.
- Probably shouldn't of used drop sets on machine dips considering i still had push down to go.


Workout:
Dead lifts
70kg x 12
70kg x 12

Machine Dips
70lb x 12
70lb x 12
- Triple drop sets with descending weight

Close Grip Pull Down
137.5lb x 12
137.5lb x 12

Seated Military Press
62.5lb x 12
62.5lb x 12
- Triple drop sets with descending weight

Triceps Push down
42.5lb x 11

BB EZ Curls
7.5kg x 12
(weight on each side of the bar)

Triceps Push down
42.5lb x 9

BB EZ Curls
7.5kg x 9
- Triple drop sets with descending weight
(weight on each side of the bar)

DB Side Laterals
12.5lb x 12
12.5lb x 12
(each hand)

BB Shrugs
115lb x 12
115lb x 9

Standing Machine Calf Raise
107.5lb x 12
107.5lb x 12

Ab Crunch Machine
100lb x 12
100lb x 12

Completed:
Dead lifts............................. Hard
Machine Dips........................ Hard
Close Grip Pull Down.............. Hard
Seated Military Press............. Hard
BB EZ Curls.......................... Hard
DB Side Laterals.................... Hard
Triceps Push down................ Hard
BB Shrugs............................ Hard
Standing Machine Calf Raise.... Hard
Ab crunch machine................ Hard

Rest Time:
Around 1 - 2 minutes

Workout Time:
not sure