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Clarkson's Low Volume Diary

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Clarkson
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2003/06/08 18:53:10 (permalink)

Clarkson's Low Volume Diary

Introduction

I have decided to document my progess on this new low volume training routine.

I have been using a high volume routine for a while and overtraining quite badly. I still consider myself a beginner so I dont want people laughing at my body weight or weight lifted. [:P]

I am training for both size and strength and will be using increases in strength as my progress monitor and motivation. Obviously I am eating a bodybuilders diet.

Starting Stats:

Height: Around 6"2
Weight: 170 lbs
Bodyfat: 10-12% est.

Work Plan

Monday - Day 1 - Chest/Shoulders/Triceps/Abs
Tuesday - REST
Wednesday - Day 2 - Back/Biceps
Thursday - REST
Friday - REST
Saturday - Day 3 - Legs/Obliques
Sunday - REST

Routine

Day 1 - Chest/Shoulders/Triceps/Abs

Dips 5x5
DB Press 3x6
Crunches 3x10
Cable Pushdowns 2x6

Day 2 - Back/Biceps

Chins 5x5
DB Deadlift 3x6
DB Shrugs 2x6
Alternating DB Curls 2x6

Day 3 - Legs/Obliques

Leg Press 5x5
Calf Preses 3x10
Side Bends 2x10

Starting Pics

Okay here are my pics:





Clarkson.

#1

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    Clarkson
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    RE: Clarkson's Low Volume Diary 2003/06/08 19:06:46 (permalink)
    Day 1:

    First day on this new routine today, after around 5 days off. Ive started with Day 3 because legs were the last thing I trained on the old routine.

    Dips
    Unweighted: 5 5 5 4 3

    DB Press
    18kg: 6 6 4

    Swiss Ball Crunches
    8kg: 10 10 10

    Cable Pushdowns
    30kg: 6 6 4


    I was really pleased with how it went. When you only have a couple of sets on each body part it really helps make them count and focus of every rep.

    By the end of the session although I wasent completely knackered energy wise, the muscles I had exercised were, as much as when I had been using 10 sets per body part.
    #2
    Sheeps_Clothing
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    RE: Clarkson's Low Volume Diary 2003/06/08 21:51:43 (permalink)
    not bad at all mate!!

    i have revised my training a little too...make sure u take a look at my workout ...i will post it straight from the gym on tuesday.

    good job on the dips mate, i have used exactly the same rep scheme before, got up to +15 kg x 5 on the dips.. in three weeks!!

    aim to hit ur dips plus a 20kg plate,.... trust me u will havE nasty set of tris and a chest starting to resemble hardcore. those b1tches in leeds will get juices running down their legs looking !!

    nice workout mate, similar to what i do. eat eat eat.

    from ur dipping, i would have thought u could knock out more weight on the db presses..maybe u just are a good dipper!

    good work mate, im impressed!!

    i am looking forward to meeting u and training with you bro... it will get nasty in that training session....
    #3
    Sheeps_Clothing
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    RE: Clarkson's Low Volume Diary 2003/06/08 22:04:20 (permalink)
    just a thought tho mate, i would make a few changes to your workout.

    i am in no way criticising. i only think im in a position to help cus we are both beginners, and i have been down the road u are now only a few weeks ago.

    ok, first up...

    dips - great movement. 5 x 5 is good to go! aim for +20kg x 5.
    db presses- ok movement. i like them, but i prefer push presses.

    if i was you, i would change these to push presses, with a barbell, if you can. you will use alot more weight.. and these have packed good beef on my naturally small shoulders.

    i would use 5 x 5 for these too.

    push downs- ok for convenience sake. but a second rate exercise. these isolate. we dont want that. we wanna hit the muscles big time, tris, chest, shoulders, the f**king lot.

    if you can swap these for close grip benches. . 3 x 5 is good.

    "be a dinosaur. be a MAN" ( brooks kubik)
    .... "scare people when you train...."

    what ur doing is spot on... but i think use compounds that let u hit more weight.
    #4
    Boxer
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    RE: Clarkson's Low Volume Diary 2003/06/08 23:33:51 (permalink)
    I agree with dropping the pushdowns. Replace them with either close grip bench press or skull crushers.
    Also, train your abs after tris in that workout mate.
    #5
    Clarkson
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    RE: Clarkson's Low Volume Diary 2003/06/09 00:34:51 (permalink)
    Cheers badboy mate, yeh cant wait to train with you if you can get over to Leeds, hopefully Ill find a good gym.

    *must revise and not think about training, arrghh*

    Anyway, Ive been using DB for shoudlers because my shoudlers are slightly uneven, my left is a little weaker. When Im happy that there even Ill definitely switch to a BB. My shoulders are also fairly weak hence my lowish DB press.

    The pulldowns are actually for convience, the DBs in my gym are downstairs and the BBs and dipping station are upstairs (basically at the other side of the building) so it would be a bit of tooing and throwing.

    That why I didnt encoroped close grip bench in the first place, although I will think about swapping.

    Ill be sure to check your new routine after my economics exam on Tuesday. [:p]

    Boxer: The reason why the crucnhes are between the presses and the pulldowns is because I wanted to give my tris a proper rest before I hit them hard directly.

    #6
    Sheeps_Clothing
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    RE: Clarkson's Low Volume Diary 2003/06/09 09:19:34 (permalink)
    yeah man, i know what you mean...."must stop thinking about pornography, sl*ts and training...and revise!!"
    #7
    Clarkson
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    RE: Clarkson's Low Volume Diary 2003/06/11 21:22:39 (permalink)
    Day 2:

    I accidentally edited and deleted this entry but Ive rewritten as I remeber.

    Chins
    Unweighted: 4 3 3 3ish 3ish

    Shrugs
    70kg: 6
    80kg: 6 6

    Back ROM
    60kg: 6 6

    Hammer Curls
    16kg: 5 3

    Again very pleased with the session. I felt that my foreamrms were giving before my traps but I am sure they catch up with all the indirect work they are doing on back day. I will increase the weight of the back ROM next week.
    #8
    Sheeps_Clothing
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    RE: Clarkson's Low Volume Diary 2003/06/12 19:11:00 (permalink)
    looking good mate. def. a good few bf % lower than me for sure.

    i would say general trap/back mass is what u need. chest and arms looking good bro.

    not sure about the shaved eyebrow tho! bit east 17 maybe? jk

    i think i remember walking past you at the leeds law open day... freaky.

    f**k this low bodyfat business mate, britains too cold to get ur top off anyway, BULKTIME!!

    #9
    Clarkson
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    RE: Clarkson's Low Volume Diary 2003/06/13 18:25:22 (permalink)
    Cheers badboy, there have been enough comments about the eyebrow. But I like it so thats all that matters. [:p]

    Day 3:

    Ive still got DOMS in my traps and biceps from Wednesday. Ive never had DOMS in my biceps as strong as this before, presumabley from the chins.

    Squats
    50kg: 5 60kg: 5 5 5 4

    Calf Raises
    110kg: 10
    120kg: 10 10

    Side Bends
    Not Done


    I found the squats very hard and did not really feel confident enough to go to failure or going as low as I could. This will improve with practice Im sure.

    I managed to push the stack on the calf machine without no much trouble with I was quite pleased about.

    I warmed up for the sidebends but was just too tired from the squats to complete any working sets, I was a bit dizzy and almost ended up falling over. Im thinking about doing sidebends first next week.
    #10
    Sheeps_Clothing
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    RE: Clarkson's Low Volume Diary 2003/06/13 18:40:42 (permalink)
    not bad mate, u need to get those squat weights up asap bro!

    considered a 20 rep squat routine?
    #11
    help2001
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    RE: Clarkson's Low Volume Diary 2003/06/13 18:40:49 (permalink)
    Grab someone to spot you when squatting. Better safe than sorry (and crushed)
    #12
    Clarkson
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    RE: Clarkson's Low Volume Diary 2003/06/13 19:24:28 (permalink)
    badboy: Yeh I know, it seems to be my hams giving out first, they are much weaker than my glutes. I want to see how the 5x5 thing goes for a bit first, then I might consdier somthing else.

    help: I squat inside a cage, so there are pins if I need to ditch.
    #13
    Clarkson
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    RE: Clarkson's Low Volume Diary 2003/06/15 17:36:36 (permalink)
    Day 1:

    Weight this week: 172 lbs

    Increased in mass by a few pounds this week. Still go DOMS in Biceps and Traps from Back day and really bad DOMS in Legs as well. Its another hot day in the gym.

    Dips
    Unweighted: 5 5 5 5 5 (+3 reps)

    DB Press
    18kg: 6 6 6 (+2 reps)

    Swiss Ball Crunches
    10kg: 10 10 10 (+2kg)

    Cable Pushdowns
    30kg: 6 6 6 (+5kg) (+2 reps)

    (Increases from last week are shown in brackets)


    Again very pleased with today, completed all sets even though I increased some weights, I shall be moving up all weights again next week. I am especially pleased with the DB press. My shoulders are weak and I was stuck on 16kg for ages. Last week I increased to 18kg and next week I will be doing 20kg.
    #14
    aussiebastard
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    RE: Clarkson's Low Volume Diary 2003/06/17 16:57:33 (permalink)
    keep up the good work mate, your strength should go up fairly quickly at your level, remember to go as heavy as you can with form and guts those reps out!

    I'd suggest a few changes more in your muscle group exercises than anything else (if you want to get massive that is):

    You don't want to be training chest & shoulders on the same day if you want to get big, they are both major muscle groups, you need to be training 1 major with 1 minor on your split, i train like so:

    day 1: Chest /tri's
    4 x 6-10 db press (chest)
    4 x 6-10 wide grip incline bench press (chest)
    4 x 6-10 wide grip bench press (chest)
    4 x 6-10 dips (chest)
    4 x 6-10 close grip bench press (tris)
    4 x 6-10 overhead cable tri extensions (tris)
    4 x 6-10 skull crushers (tris)

    day 2: shoulders/bi's
    4 x 6-10 concentration curls (bi's)
    4 x 6-10 hammer curls (bi's)
    4 x 6-10 cross body hammer curls (bi's)
    4 x 6-10 db front raises (shoulders)
    4 x 6-10 cable side raises (shoulders)
    4 x 6-10 bb bent over rows (shoulders)

    day 3 legs
    4 x 6-10 squats
    4 x 6-10 machine leg extensions
    4 x 6-10 machine handstring

    day 4 back
    4 x 6-10 deadlift (back)
    4 x 6-10 bb shrugs (back)
    4 x 6-10 chins (back)
    4 x 6-10 db oblique raises (abs)

    essentially that core routine has taken me from 67 kilo starting weight with about 12% bf to 104 kilo current weight with 10% bf! (or 81.4 pounds in lean muscle gain!) So it works lol!







    #15
    Clarkson
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    RE: Clarkson's Low Volume Diary 2003/06/17 17:48:57 (permalink)
    Appriciate the advice Aussie.

    But I have just switched from a four day split similar to that. I was making gains for a bit but then started overtraining quite badly. So I have switched this low volume deal now and Im going to see how it goes for at leat a couple of months.

    You obviously have much better recovery than myself.

    Cheers for the info though. [:P]
    #16
    veganlifter
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    RE: Clarkson's Low Volume Diary 2003/06/17 21:39:15 (permalink)
    clarkson, I think your program is really good, and providing you can produce enough intensity it might just do the trick. I think the DOMS speak for themselves as well

    I'm doing lowish volume training as well now and thats why I am reading your journal with interest. I think though it is good to return back to the high volume routines like the one OzBastard wrote once in a while and cycle in between the two.

    Good luck mate!
    #17
    Clarkson
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    RE: Clarkson's Low Volume Diary 2003/06/17 21:54:33 (permalink)
    Day 2:

    Not a very good day today. I was pretty tired having slept for almost 12 hours after staying up most of the previous night revising. On top of that I walk into my gym to find there doing referbishments and only the TechnoGym (machines and dumbells) downstairs is open.

    Chins
    Unweighted: 4 3

    Pulldowns
    75kg: 5 5 5

    Calf Machine Shrugs
    110kg: 10
    120kg: 10 8

    Back ROM
    65kg: 6 6 (+5kg)

    Hammer Curls
    16kg: 4 3 (-1 rep)

    (Increases from last week are shown in brackets)


    I started chinning on the 'easy station' but your like enclosed in a little metal box thing and I couldent do them properly, so I switched to pulldowns.

    It was a pretty bad workout overall. I didnt increse on the chins and decreased a rep on the hammer curls. And nothing was even pumped. I think the main problem may have been that I wasent properly recovered. I still had DOMS in my biceps from the previous workout on Sunday and I hardly slept Sunday night so there really wasent much time for the muscles to grow. That on top of been generally tired today.

    I WILL return next week to make some improvements.
    #18
    Clarkson
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    RE: Clarkson's Low Volume Diary 2003/06/17 22:17:42 (permalink)
    Cheers for the comments vegan. I always like to give 100% the minds willing even if teh body somtimes isnt.

    Im looking forward to seeing the results of this kind of traing too. Hence recording my progress in a journel. Hopefully I will put my summer to good use as well.
    #19
    Sheeps_Clothing
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    RE: Clarkson's Low Volume Diary 2003/06/17 23:00:45 (permalink)
    you have to deadlift mate. its a must. my thickness and overall "look" have increased hugely ... my deads have gone from 80kg x 5- 150 kg x 3 in a matter of months. i am now shooting for 200 x 3 within the next six months, and 225 x 3 within the year.

    trust me mate, chins are ok. but deads, are the sh*t. the move that will make a man out of you...popping traps, crushing grip, powerful legs..and a set of erectors - the spinal version that will look like two snakes up ur back.....

    if deadlifts were a woman, id be f**king her all night long, in every possible entrance...

    im obsessed. [}:)]
    #20
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