Jazz's Journal

nice dips bro! For your chins, you could try some medi-bands to help you in em.

Like those at www.dynaband.co.uk

How would these work with pull-ups ?

Day 16

Front Squats 3x5 (92.5 kg)

Bench 3x5 (92.5 kg) 5, 4, 3

Row 3x5 (67.5 kg) Will stay on this weight next week (reps not perfect).

Curl 3x5 (42.5 kg)

Ab Machine 3x12 (32.5 kg) 12, 12, 8

Day 17

Deadlifts 3x5 (145 kg) 5, 4, 3

Military Press 3x5 (62.5 kg) 5, 5, 3

Pull-Ups 3x5 (2 x BW, 1x assist) 5, 4, 4

Dips 3x5 (30 kg) 5, 4, 4

Ab Machine 3x12 (35 kg) 12, 10, 8

Day 18

Front Squats 3x5 (95 kg) 5, 5, 4

Bench 3x5 (92.5 kg) 5, 4, 2 (right side really weak)

Row 3x5 (67.5 kg)

Curl 3x5 (42.5 kg) tried to increase weight but strength lacking

Ab machine 3x12 (35 kg) 12, 12, 8

Day 19

Deadlifts 3x5 (145 kg) 5, 5, 4

Military Press 3x5 (62.5 kg) 5, 5, 4

Pull-Ups 5x3 BW

Dips 3x5 (90 kg) 5, 5, 4

Ab Machine (35 kg) 12, 12, 10

Day 20

Front Squats 3x5 (92.5 kg) 5, 5, 4 or 5

Bench 8x3 (92.5 kg) 4, 3, 3, 3, 2

Row 3x5 (70 kg)

Curl 3x5 (45 kg) 5, 5, 4

Ab Machine 3x12 (35 kg)

Day 21

Deadlifts 3x5 (145 kg) 5, 5, 4

Military Press 3x5 (62.5 kg) 5, 4, 3

Pull Ups 4x4 (BW) Just got the reps on last set

Dips 3x5 (90 kg)

No Abs

Day 22

Front Squats 3x5 (95 kg) 5, 5, 4 + 1x2 (100 kg)

Row 3x5 (72.5 kg)

Bench 3x5 (92.5 kg) 4 (roughly, spotter helped too much), 3, 3, 3, 2
added a couple of extra sets since 5's are a problem

Curl 3x5 (45 kg) Just managed the reps

Ab machine 3x12 (37.5) 12, 12, 11

Day 23

Deadlifts 3x5 (145 kg) 5, 5, 3

Military Press 3x5 (62.5 kg) 5, 5, 3

Pull-Up 3x5 (BW) 5, 5, 3

Dips 3x5 (31.25 kg) 5, 5, 4

No abs today

New Routine started today based on Anti-Bodybuilding Hypertrophy Program. But training three days (2 upper 1 lower) as opposed to four days. Also using straight sets as opposed to antagonistic ones.

Day 01

Bench 10x3 (80 kg, 60 sec rest)

Row 10x3 (60 kg, 60 sec rest)

Only took about 20 mins and felt I could have used more weight
I also added a couple of arm exercises (antagonistic 3x8)

A1: Overhead Tricep Extensions
A2: Alternate Dumbell Curls

and some Dumbell External Rotations

Day 02

Front Squats 10x3 (80 kg, 80 % 1RM)

Platform Deadlifts (2 plates high) 8x2 (97.5 kg, 60 %)

Calf raises 3x8 (80 kg)

Ham Curls 3x8 (90 kg) 8, 8, 7

Hanging Knee Raises 3x10 (BW)

Day 03

Dips 5x10 (5 kg assist) 10, 10 , 10, 10, 8

Pull-Ups 5x10 (3 x 25 kg assist, 2 x 30 kg) 10, 10, 8, 6, 6

Ab machine 5x10 (30 kg) 4x10, 1x7

Day 04

Bench 10x4 (80 kg)

Row 10x4 (60 kg)

Hanging Knee Raises 4x10 (BW)

Day 05

Platform Deads 3x3 (130 kg)

Front Squats 5x10 (68 kg) 10, 10, 10, 8, 8 (started off with 60 secs rest but soon got tired and had to rest for longer periods especially on the last two sets.

Calf Raises 3x8 (98 kg)

Day 06

Dips 5x10 (5kg assist) 10, 10, 10, 10, 8.5

Chins (underhand) 5x10 (various weights on assist) 2x10 (30 kg), 1x8 (30 kg) + 2 (35 kg), 1x6 (35 kg) + 4 (40 kg), 1x8 (40 kg)

So average weight = 35-36 kg

Ab Machine 5x10 (30 kg)

Day 07

Bench 10x5 (80 kg) 6x5, 2x4, 2x3
Row 10x5 (60 kg) just about made the last rep. In fact I think I lost count and did 11 sets.

Knee Raises 5x10 (2-3 kg)

Day 08

Front Squats 3x3 (100 kg)

Deadlifts 5x10 (90 kg) 10, 10 , 10, 8, 8 (needed quite long rest between last few sets)

Calf Raises 3x8 (98 kg)

Day 09

Dips 5x10 (BW) 10, 10, 10, 10, 8

Chins 5x10 (35kg x 3, 40 kg x 2, Average Weight / set = 37 kg)

Ab Machine 5x10 (32.5 kg)

Day 10

Bench 5x10 (60 kg)

Row 5x10 (45 kg) Only 8.5 / 9 on last set

Hanging Knee Raises 10x3 (roughly 10 kg)