Nathan's log

Nath

Didn't make it to the gym today AGAIN!! It was miserable out and warm at home in bed. I figured that it would prob do me some good to have another day off anyway, give me some apetite for training 2moro.

Nath

I can't resist, I'm bored of festering at home in my own filth and am going to the gym.

crazycal1

lol!
you coulda gonna for a long fast walk!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Nath

Did the same chest workout detailed earlier, yesterday and the shoulder one today. I really wanted to switch it up this week but havent been eelin very motivated. Will try some different techniques for chest and shoulders next time.

Nath

Lol, I know yeah, my girlfriend thinks I have a problem. =)

Nath

Thought I'd try something new today, arrived at gym and warmed up. Did a couple of sets of 12 wide grip chins to make sure my back was alive and then did some lower back stretching.

Dead lift supersetted with wide grip chins sets of 8-10

52.5 kg - 20 reps
102.5 kg - 5 reps
112.5 kg - 5 reps
122.5 kg - 5 reps
132.5 kg - 5 reps
142.5 kg - 5 reps
152.5 kg - 3 reps
162.5 kg - 3 reps
172.5 kg - 1 rep (well not quite)
72.5 kg - 15 reps

Squats

52.5 kg - 20 reps
72.5 kg - 12 reps
102.5 kg - 7 reps
112.5 kg - 6 reps
122.5 kg - 4 reps
132.5 kg - 3 reps
52.5 kg - 20 reps

Lat pulldown
4 sets of 20 reps with about 50-60 kg

standing lat pulls - super slow back up

4 sets of 20 very light weight but it's a killer

Leg press

100kg - 15 reps
120 kg - 8 reps
130 kg - 6-8 reps x 3 sets

I was knackered by then but did a token few hamstring curls and came home.

I think I need some help on my back and leg days, anyone got any ideas how I can tweak my routine, I'm kinda makin it up as I go along at the moment.

Nath

Worked chest on monday but didn't bother with the chip ups, thought I'd try and do those 2moro (Wednesday) on my deadlift day. Was thinkin that it might be more beneficial to try and work my whole back on one day, rather than splitting it up over 2 or 3. What say u all?? Found I had little bit more energy when I left out the chins on my chest day so could spend more time working my biceps, a muscle I ussually neglect =(.
My new split will look soething ike this:

Monday - (Heavy)
Chest, Biceps and calves

Tuesday - (Heavy)
Shoulders and triceps

Wednesday
Back, traps and upper legs.

Thursday - off

Friday (lighter weight high reps)
Chest, biceps and calves

Saturday
Shoulders and triceps

Sunday
Back and legs

I will then probably have the monday off and begin the cycle again on the tuesday.

CMinOZ

Hello Nath

I just read your new work out and first impression was that you're training too often and possibly not heavy enough.

The reasons being:

1) You're training "Back" twice a week, really if you are going heavy you won't be able to train it twice in one week as you will need the recovery.
2) You include legs and back in the same workout - again two massive muscle groups hit on the same day will not get the best results for you.

IMHO you should reduce your training days down to 3 per week to allow for greater recovery and do this split (or similar)

Monday - (Heavy)
Chest, Shoulders, Triceps (your tri's will be getting hammered in the bench and military presses anyway so you may as well finish what you started)

Wednesday
Back, traps and biceps (As above, you will use your Bi's in your chins and lat pulldowns)

Saturday
Legs including calves

I think you are over-complicating things and not pairing the right exercises to allow for more rest/growing time.

I'm sure some will argue but this is the split I would follow.

Nath

Thanx man, this is why I chose to do a log, I need advise like this. I've been thinking about doing shoulders and chest on the same day for a while, but I never get around to it as I seem to kill myself doing chest and shoulders on seperate days (the thought of doing them on the same day is quiet daunting lol). I know what ur saying about the back twice a week, I can't deadlift twice a week, but I love doing wide chins and try and hit them twice a week.

'll give ur split a go next week and see how I get on. Thanx again!!