View Full Version : Refuge - this walk alone
This walk alone.
Wouldn't have it any other way.
This walk, this way, this path, this life. One few understand. Yea, I want it. Bad. It's so much more than a trophy. It's the whole entire journey. God, I love it. Watch me follow it. Watch me live it.
XSF12W.
Excessive One To Win.
My personally designed program.
Training Goal: Attain peak levels of musculature mass, strength & leanness etc.
Training Methodology: Two different phases (for now).
- Phase 1: The Front Door: Focusing on mass.
- Phase 2: The Foundation: Focusing on strength development.
Chest 1
- Barbell Bench Press: 4 x 8-10
- Incline Dumbbell Press: 4 x 8-10
- Decline Bench Press: 3 x 10-12
- Incline Dumbbell Flyes: 4 x 10-12
Chest 2
- Incline Barbell Bench Press: 4 x 8-10
- Flat Dumbbell Press: 4 x 8-10
- Pec Deck Flyes: 4 x 10-12
Arms 1
/ Preacher Curls: 3 x 10-12
\ EZ Bar Skull Crushers: 3 x 10-12
/ Seated Dumbbell Alternating Curls: 3 x 10-12
\ Weighted Dips: 3 x 10-12
- High Cable Curls: 3 x 10-12
- Tricep Pressdowns Stripset: 12, 12, 12, MAX
Arms 2
/ Barbell Curls: 4 x 8-10
\ Close-Grip Bench Press: 4 x 8-10
/ Spider Curls: 3 x 8-10
\ Overhead Dumbbell Extension: 3 x 10-12
/ Magnum Curl Machine Stripset:
\ Magnum Pressdown Stripset:
Back 1
- Barbell Deadlift: 4 x 10-12
- T-Bar Rows: 4 x 8-10
- Seated Cable Rows: 4 x 8-10
Back 2
- Front Pulldowns / Weighted Pullups: 4 x 10-12
- Magnum Rows: 4 x 10-12
- Front Close-Grip Pulldowns: 3 x 10-12
Delts 1
- Military Press: 3 x 10-12
- Dumbell Lateral Raise: 3 x 10-12
- Dumbell Shrugs: 3 x 8-10
Delts 2
- Seated Overhead Dumbbell Press: 3 x 10-12
- Barbell Upright Row: 3 x 8-10
- Incline Rear Dumbbell Laterals: 3 x 10-12
Legs 1
- Barbell Squat: 5 x 8-10
- Leg Curl: 3 x 10-12
- Standing Calf raise: 5 x 10-12
Legs 2
- Leg Press: 4 x 8-10
- Leg Extension: 3 x 8-10
- Seated Calf Raise: 4 x 8-10
Legs 3
- Plyometric Program: Jumpsoles. Done EVERY Mon. Wed. Fri. regardless of other workout?
Day 1: Chest 1 / Arms 1
Day 2: Off
Day 3: Back 1 / Delts 1
Day 4: Off
Day 5: Legs 1 / Arms 2
Day 6: Off
Day 7: Chest 2 / Delts 2
Day 8: Off
Day 9: Back 2 / Legs 2
Day 10: Off
Day 11: *Repeat from Day 1
With this training schedule each muscle group will be trained six times a month. So for a 3 month phase that means eightteen workouts.
Well. Unfortunately I don't have any incredibly accurate measurements before I started this phase.
There are estimations, but are very close.
Weight. 184lbs
Chest. 41"
Arms. 14"
Thighs. 21"
Calves. 15"
Neck. 16"
BF% 10.825 (Bodpod, air displacement tested)
Sorry I didn't track this very well.
Back / Delts. 10 Feb 09.
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Pre-Workout Supplementation: na
Workout Partners: Mar
Warmup:
Start time:
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Deadlift: (12x135)/ 6x225 / 6x225 / 6x225 / 6x225
T-Bar Row: 6x90 / 6x70* / 6 x 70 / 6 x 70
*Much better weight.
Cable Rows: 6x132 / 6x144 / 6x144
Pullups: 6* / 6*
*Last two assisted.
Military Press: 6x95 / 6x110 / 6x145
DB Lateral Raise: 6x20 / 8x20 / 6x20
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End: 0845
Reflection:
Legs & Arms. 13 Feb 09.
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Pre-Workout Supplementation: na
Workout Partners: Mar. Rev. Deek.
Warmup:
Start time:
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* Just realized at this point that I hadn't finished making the routine and hadn't done legs yet. Just made this random one up for the day.
Barbell Squat: 10x185 / 10x225 / 10x245
Leg Press: 10x410 / 10x450 / 10x450
Seated Calf Raise: 12x45 / 12x45
/Barbell Curl: 10x65
\CG Bench Press: 10x135
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End time:
Reflection: