Military Press Day - Cycle 1

Military Press Day
Cycle 1

Overall Impression:

weird day...im not very happy with the military press work but i think everything else went off pretty well. im trying to narrow down what could've lead to this weird workout and im pretty sure its something to do with diet...i ate some rice and fish before my workout. i cant think of anything else.

The Workout:

Military Press
- 132 lbs (60 kgs) x 5 reps x 3 sets
something was wrong right from the start. it just didnt feel right to me. my elbows wouldnt come out far enough, my grip was all wrong, the bar was uneven, one of elbows refused to lockout....really weird stuff. this is the second military press workout which hasnt been as per plan. i was supposed to do 3x6x132 today.

High Cable V-Bar Rows on the Lat Pull Down machine
- 135 lbs x 12 reps x 3 sets
this exercise actually felt good. i think the pressing work was the problem.

Flat Dumbbell Bench Press
- 55 lbs x 12 reps x 3 sets
this was better than the military press session. i dunno whats up with me...

Floor Skull Crushers
- 60 lbs x 12 reps x 2 sets

Ab Work
- Lat Pull Down Sit-ups 60 lbs x 15 reps x 2 sets
- Over Head Side Bends w/ Plate 7.5 kgs x 10 reps x 2 sets
I will be doing more ab work with time...next workout volume will increase

Deadlift Day - Cycle 1

Deadlift Day
Cycle 1

Overall Impression:

So today was Day 1 of the Upper-Lower program My back is going to be sore as hell tomorrow. Along with my glutes and hammies. I am planning on doing some cardio tomorrow. Lets see if I wake up early enough to go to the gym...today's workout was good

The Workout:

Deadlifts
- 265 lbs x 6 reps x 3 sets
- 175 lbs x 10 reps x 1 set
This was tremendously difficult. On set number 3 i lost my grip on the last rep right at the top just a second before lockout so i repeated the rep after deweighting the bar for 30 seconds. my calluses hurt so badly right now lol..

Bulgarian Squats
- 40 lbs x 10 reps x 2 sets
i'm finally falling in love with this exercise

Hyper Extensions
- BW x 10 reps x 2 sets
as per the program i'm supposed to be doing glute ham raises but my gym doesnt have a GHR machine...so ill have to wait for another 10 days before i can do GHRs at my school gym.

Grip Work
- Alternate Arm Dumbbell Hammer Curls 45 lbs x 8 reps x 2 sets
- Static Holds

Ab Work
- Hanging Leg Raises BW x 10 reps
- Over Head Side Bends w/ Plate 5 kgs x 10 reps x 2 sets
I will be doing more ab work with time...

Changes....

Hey everyone

I'm gonna be switching programs again.

The main reason I switched from the upper-lower to this full body program was because I couldnt manage the upper-lower in respect to my schedule at school. But, I've finalized my schedule and I can go back to the upper-lower. So that is what I will be doing. Starting from tomorrow I go back to the upper-lower concept but its gonna be slightly different this time.

The layout is 3 workouts per week which means that my upper-lower is rotating 4 workouts in 3 sessions per week...i.e.

Week 1:
Lower 1
Upper 1
Lower 2

Week 2:
Upper 2
Lower 1
Upper 1

Week 3:
Lower 2
Upper 2
Lower 1

etc etc

The four workouts are:

Lower 1 - Deadlift
Upper 1 - Military Press
Lower 2 - Squat
Upper 2 - Bench Press

My goals have not changed at all:
1.) Get my BF% down to 10-12%
2.) Pull a respectable amount off the floor.
3.) Get my military press to 185 lbs.

So, the exercise selection is as follows:

Deadlift Day
- Deadlifts
- Bulgarian Squats 2x6-8
- Glute Ham Raises 2-3 sets
- Grip Work

Military Press Day
- Military Press
- Row Variant (Currently dumbbell rows)
- Press Variant (i rotate between flat db presses and uni shoulder presses)
- Tricep Exercise

Squat Day
- Squats 5x5 or 3x5, 2x8 or something. since we're not in any hurry for this i dont need anything set in stone
- Unilateral RDLs 2x6-12
- Regular RDLs 2-3x8-12
- Grip Work

Bench Press Day
- Bench Press maintenance work; Speed-Strength work @ 70-80% or 1,2,3,4,5RM testing
- Pull-ups Density Training
- Row Variant (barbell rows probably)

I look forward to tomorrow's Deadlift Day

Thanks to Eric once again for the new program!

B - Week 3

Full Body Training - Workout B - Week 3

Overall Impression:

the first workout of the new year happy new year to one and all!!!

workout was good. i think ive figured out how to go back to my upper-lower split. i might be doing that sometime soon. lets see....

Workout:

Squats
245 lbs x 5 reps x 3 sets
205 lbs x 8 reps x 2 sets
ok so 245 for 5x5 was my goal but set 3 was really really difficult. i wanted to leave some in the tank because next week the goal's gonna be to nail 245 for 4x5. the high rep sets killed me.

Pull-Ups
Density Training = 8 sets x 5 reps in 10 minutes
I cant believe i got this but it was so difficult. im gonna be stuck on this for a while im sure. it was REALLY difficult to nail this. jeez..the squats really tired me out lol.

Unilateral RDLs
45 lbs x 8 reps x 2 sets

Grip Work
one set of wrist curls and one set of reverse wrist curls

Ab Work
- Hanging Leg Raises = 2 sets x 19 reps x 8 kgs dumbbell (17.6 lbs)
- Over Head Plate Side Bends = 2 sets x 19 reps x 5 kgs plate (11 lbs)

Shoulder Prehab Work
Did some scapular protraction work and a few very light overhead shrug sets. very light and easy.

i hope everyone's having a good week. happy new year once again, everyone