New Year, new ideas, new Journal...

To start with I'm going to mix up with an Upper/Lower routine running on a 2 week cycle of different movements followed up by a 3rd week of more volume based 4 day muscle group split to work on any weak spots and to add some variation. I'm hoping this will keep things interesting and fresh, keep my body guessing and create a platform for conditioning and growth while encompassing all the elements of training that I enjoy. For enjoying my training is the most important part.

I'll be including a conditioning session mid week, each week until Rugby Training kicks back in and likewise on a Saturday when possible until I'm match fit and playing again.

The end product looks like this:

Week 1:

Upper 1-1

Lower 1-1

Conditioning or Rugby

Upper 1-2

Lower 1-2

Conditioning or Rugby

Rest or Rehab

Week 2:

Upper 2-1

Lower 2-1

Conditioning or Rugby

Upper 2-2

Lower 2-2

Conditioning or Rugby

Rest or Rehab

Week 3:

Chest & Back

Lower

Conditioning or Rugby

Shoulders

Triceps & Biceps

Conditioning or Rugby

Rest or Rehab

The plan is to run with this for around 18 weeks so roughly up to May keeping diet as clean as possible and see how things pan out making any adjustments along the way.

I like the thinking, I'd say you need some core movements or at least variations of that appear in all 4 weeks but your definatly advanced enough to be able to switch between exersizes and gain well from it.

Really like the sound of this. Think you'll do well training this way.

There'll always be core movements used each week. The 2 weeks of Upper/Lower will cyles between the variations of core movements while the 3rd week will use them all, or at least the weaker ones, on either a more volume or strength basis depending on what I feel is needed. This means each week I'll have a Bench Press, Squat and Deadlift variation but it may be an Incline, Bulgarian Split and SLDL/RDL movement respectively instead of the conventional movement.

To behonest it was the only viable way I could see to include volume and lots of variations whilst retaining an Upper/Lowewr split and not having just to stick to a 4 day muscle group split. All the core stuff is still hit on a weekly basis while the more isolation based movements are more at a minimum but not made completely redundant.

Blatant journal whorage

Rilla wrote:

cleaver wrote:Blatant journal whorage

+1 But a very nice title.

Definitely

Looks good. I'm sure you'd do well on any split Alex.

Monday 11th January - Upper 1-1

Movements

A1 - DeFranco Y-T-W (Rest 60): 8-8-8x4kg, 8-8-8x6kg

B1 - DB Shoulder Press - Palms In (Tempo 2-1-x-0 Rest 90): 10x24kg, 10x30kg, 10x34kg, 10x36kg
B2 - Side-Side Pull Up (Tempo 3-1-x-1, Rest 90): 10xBW, 10x+10kg, 10x+10kg, 10x+10kg

C1 - Flat DB Bench Press (Tempo 3-1-x-0, Rest 90): 10x30kg, 10x40kg, 8x50kg, 8x50kg
C2 - Bent Over DB Hammer Row (Tempo 3-1-x-1, Rest 90): 10x20kg, 10x30kg, 10x34kg, 10x34kg

D1 - Dips (Tempo 2-1-x-1, Rest 60) 10xBW, 10x+20kg, 9x+40kg, 8x+40kg
D2 - Palms Out DB Curl (Tempo 2-1-x-1, Rest 60): 10x10kg, 10x14kg, 10x16kg, 10x16kg

Comments

This session always seems to take it out of me for some reason although I'm sure not being 100% isn't helping much either but happy with how things went.

Flat DB Press felt hard after DB Shoulder Press and I then had a little mishap setting up the last set with one of the DB's having a loose set of plates and then managing to pinch my gentleman's area and, as I found out in the toilets after, rip off skin and draw a fair amount of blood. This was a little distracting.

Weight on DB Hammer Row doesn't seem like much but to be honest it's not needed to work the muscle correctly. Dips were tough but to be expected given the time away from them and previous movements.

^^looks more like an upper workout to me

Heh, edited. Guess you can tell what my mind was still on. Not the best or most relaxing shower I've ever had either...

Ouch. Don't suppose it's an area you can do much with, either...

Should be alright if friction is kept down

Could really do with some better DB's to be honest but don't see that happening any time soon.

Alex wrote:Should be alright if friction is kept down

Could really do with some better DB's to be honest but don't see that happening any time soon.

Sorry to hear about your plumbs mate.

Raynes Park has got new DB's in which are smaller with thicker grips.

Plumbs are fine, was my shaft that got cut up.

Shame it's not closer to me really. I ought to see if they've got bigger DB's in Old Woking now.

Alex wrote:Plumbs are fine, was my shaft that got cut up.

Shame it's not closer to me really. I ought to see if they've got bigger DB's in Old Woking now.

Poor fella, you can't afford an injury down there! How does it rate compared to that time I landed the 48 on my nuts?

simon m wrote: Poor fella, you can't afford an injury down there! How does it rate compared to that time I landed the 48 on my nuts?

This is probably more sharp as the plates were open due to being loose and as they rested on my Legs one was obviously by my shaft and the plates pinched tight and then ripped the skin off as I lifted off and set up the press. I have these 3 seperate rips of skin now on there. You know how dodgy those DB's are there.

Alex wrote:

simon m wrote: Poor fella, you can't afford an injury down there! How does it rate compared to that time I landed the 48 on my nuts?

This is probably more sharp as the plates were open due to being loose and as they rested on my Legs one was obviously by my shaft and the plates pinched tight and then ripped the skin off as I lifted off and set up the press. I have these 3 seperate rips of skin now on there. You know how dodgy those DB's are there.

Wow. You should have reported the injury and got one of the good looking Female PT's to rub in some cream!

Shame there aren't any...

I'm half thinking of changing gyms anyway.

Ouch

Tuesday 12th January - Lower 1-1

Movements

A1 - Box Squat (Tempo 2-0-x-0, Rest 180): 10x60kg, 10x100kg, 10x120kg, 10x130kg

B1 - Double EZ Bar Deadlift - Combined Weight (Tempo 1-1-x-1, Rest 150): 8x100kg, 8x140kg, 8x150kg, 8x160kg

C1 - 1 Leg Standing Calf Raise (Tempo 1-3-x-1, Rest 60): 10x20kg, 10x30kg, 10x40kg, 10x40kg
C2 - Glute Bridge (Tempo 1-1-x-2, Rest 60): 10x80kg, 10x110kg, 10x130kg, 10x150kg

D1 - Decline Sit-Up & Single Arm Press (Tempo 2-0-x-1, Rest 60): 12xBW, 12x14kg, 12x14kg
E1 - Hanging Leg Raise (Tempo 1-1-x-1, Rest 60): 15

Comments

Happy with the session this morning and Squat strength is starting to come back gradually. Ankle still appears to be ok but still took it gently on Calf Raise. Was also happy with Deads and Glute Bridge. PC is knackered and won't boot due to a missing or corrupt system file so using combination of itouch and macbook.

Wednesday 13th January - Conditioning Session

Movements

A1 - Viking Squat > Viking Over Head Press (Rest 60): 10xBar, 10x+20kg, 10x+20kg, 10x+20kg

B1 - Burpee Pull Up (Rest 60): 10, 10, 10

C1 - Box Press Up > Box Dip (Rest 60): 10, 10, 10

D1 - Kettle Bell Swing (Rest 30): 12x12kg, 12x20kg, 12x20kg, 12x20kg

E1 - DB Curl > DB Shoulder Press > DB Press Up > Medium Grip Chin (Rest 0): [10x16kg, 10x16g, 10, 10], [10x16kg, 10x16kg, 10, 10], [10x16kg, 10x16kg, 10, 10]

Comments

Met up with the big man around lunchtime for a quick conditioning session and kept it down a little as it was his first one and my chest is still making me breathe a bit harder than normal. Was still a good one and did the job.

Thursday 14th January - Upper 1-2

Movements

A1 - DeFranco Y-T-W (Rest 60): 8/8/8x4kg, 8/8/8x6kg

A1 - Medium Grip Rack Chin - Feet On Swiss Ball (Tempo 3-1-x-1, Rest 90): 10xBW, 10x+5kg, 10x+10kg, 10x+10kg, 10x+10kg
B2 - Incline DB Fly (Tempo 3-1-x-0, Rest 90): 10x24kg, 10x30kg, 10x34kg, 10x34kg, 10x34kg

C1 - Single Arm Isolever Row (Tempo 2-1-x-1, Rest 90): 10x50kg, 10x60kg, 10x70kg, 10x75kg
C2 - BB Military Press (Tempo 2-1-x-1, Rest 90): 10x40kg, 10x50kg, 10x60kg, 10x60kg/10x40kg

D1 - 45 Degree Seated DB Curl (Tempo 2-1-x-1, Rest 60): 10x12kg, 10x16kg, 10x18kg, 10x18kg
D2 - DB Floor Press - Palms In (Tempo 2-1-x-0, Rest 60): 10x30kg, 10x40kg, 10x44kg, 10x44kg

Comments

Trained at Old Woking this morning as I wanted to check out the DB situation there after their refurb but unfortunately it's the same set up as my more local one at Brooklands up to 40kg. They did have a 44kg pair with decent handles but doesn't really help much overall.

Was a tough one but happy make some progress in weight in some areas. Managed to do Incline Fly's for the first time in a few months and although my right Shoulder was still slightly limiting the movement it wasn't much of an issue and way better than it has been. Match weights for Flat Fly's last week so not bad.

Military Press is one I\m finding hard going go I put in a dropset to increase a bit of volume.

Arms felt a bit better this week and I make use of the 44kg DB's for Floor Press and happy with these.

Got some antibiotics off the Dr's this morning so I'm hoping this should clear our my Chest soon as it's definately hampering training efficiency. Checked my weight over the past couple of mornings and I'm coming in around 83kg-84kg dry so the post Xmas leaning up is going well. Will keep this going through to the end of the month so I'm at a good composition to look to add only functional weight back on. I estimate I've lost around 1kg-2kg muscle mass over the past 3 months from not being able to Bench, Deadlift or Squat so I'm not too concerned about the loss and know it's easy enough to get back as I'm looking more at a healthy fitness and functional weight apporach to my physique now.

Friday 15th January - Lower 1-2

Movements

A1 - Viking Squat > OH Press (Tempo 3-0-x-1, Rest 120): 8xBar, 8x+20kg, 8x+30kg, 8x+35kg, 8x+35kg

B1 - Isolever Leg Press - Feet Together & High (Tempo 2-1-x-0, Rest 90): 10x100kg, 10x200kg, 10x250kg, 10x300kg, 10x300kg

C1 - Seated Leg Extension (Tempo 2-0-x-0, Rest 90): 10x50kg, 10x70kg, 10x80kg, 10x80kg, 10x80kg

D1 - DB 1 Arm Clean & Press (Tempo 1-0-x-0 Rest 10): 3x12kg, 4x24kg, 4x24kg
D2 - DB Swing (Tempo 1-0-x-0, Rest 10): 8x12kg, 12x24kg, 12x24kg
D3 - DB Goblet Squat (Tempo 2-0-x-0, Rest 120): 8x12kg, 12x24kg, 12x24kg

E1 - Boxer Decline Sit-Up Complex (Rest 60): 8-8-8, 8-8-8

Comments

Session went well this morning and hit Legs pretty well with the variation of movements.

The Sit-Up Complex is quite simple and is made up of torso rotations clockwise for reps, then anti-clockwise and finally normal Sit-Ups with Abs being under tension throughout.

Monday 18th January - Upper 2-1

Movements

A1 - DeFranco Y-T-W (Rest 60): 8-8-8x4kg, 8-8-8x6kg

B1 - Arnold DB Shoulder Press (Tempo 2-1-x-0, Rest 90): 10x24kg, 10x30kg, 10x34kg, 9x36kg, 8x36kg
B2 - Medium Grip Chin (Tempo 2-1-x-1, Rest 90): 10xBW, 10x+10kg, 10x+15kg, 10x+20kg

C1 - High Incline DB Bench Press - Palms In 45 Degrees (Tempo 4-1-x-1, Rest 90): 10x30kg, 10x32kg, 10x34kg, 10x34kg
C2 - Pendley Row (Tempo 2-1-x-1, Rest 90): 10x60kg, 10x70kg, 10x80kg, 10x80kg

D1 - Decline CGBP (Tempo 3-1-x-0, Rest 60): 10x60kg, 10x80kg, 10x90kg, 10x90kg
D2 - Standing DB Hammer Curl (Tempo 2-1-x-1, Rest 60): 10x14kg, 10x20kg, 10x24kg, 10x26kg

Comments

Tough session this evening as I ended up training late due to working down in Kent and having to run about in the car a fair bit. As a result I didn't get much food in either but things didn't go too bad.

Happy with Shoulder Press and especially Chins as I felt like I could get some air on the first couple of sets as they were flying up easy.

Tried an interesting Incline Press variation which is more about getting really good stretch and overall feel rather than just all out power of the pressing movement hence the lower weight. Pendley Row didn't feel that great for me and will probably stick to T-Bar or BOR instead. These wouldn't be my usual choice for Chest and Back on a Monday but put them in as will be training with Ollie and Si on Thursday when I would normally have put them.

Arms were pretty gone by this point, especially Triceps given the previous pressing movements so Decline CGBP felt very hard going but did work the muscle group well. Hammers weren't too bad.

some meaty lifts and volume there still alex