Khaine's Road To 200... or How To Beat Your Genetics...

[Khaine]

Tuesday 1/23/07: Deload Workout 1

Back Squat
2x5 @ 240

Bench Press
2x5 @ 200

Bent Over Row
2x5 @ 140 (I'm a little off track as to what is my max here, but this was light)

P10 Segment

A1 Hammer Curls
3x3 @ 50

A2 Board Presses
3x3 @ 280


As this is my deloading week, I keep the volume low and the weight relatively high (80%ish for the compound lifts)... Very quick workout, which is as it should be...

[Khaine]

Thursday 1/25/07: Deload Workout 2

45 Degree Leg Press
3x5 @ 550 (Wow, leg presses are lame)

Incline Bench
2x5 @ 190

Wide Grip Pull-Ups
2x6 @ 10 (Haven't done these wide-grip in a while)

P10 Segment

A1 Reverse Curls
3x8 @ 60

A2 California Presses
3x8 @ 95

[Khaine]

Saturday 1/27/07: Deload Workout 3

Snatch Grip Deads from platform (off a 45lb plate)
2x5 @ 200 (never did these before, oddly challenging on the grip, but not really heavy)

Dips
2x15 @ 10

Cable Rows
2x5 @ 210

P10 Segment

A1 Incline Curls
2x12 @ 35

A2 Tricep Kickbacks
2x12 @ 25


Fun time is over... Start going hard and heavy again on Monday... Goals are as follows:

250lb Bench
320lb Squat
360lb Dead

I think all these are attainable, without being easy... Those numbers include all-time PR Squats and Deads btw... In addition, the money portion of the P10 program starts, and I will be implementing two-a-days... VERY interested in seeing the effects of this, as my arms, although not yet 15s, have definitely grown in girth and look significantly more powerful...

[Khaine]

Monday 1/29/07 AM: Heavy Deads

Deadlifts

1x330
1x340
1x330
1x320
1x320

Smoked it... Easy... I actually wanted to try for 350, but I don't wanna overshoot on any lifts... I'll rather stick with the planned progression...

A1 Bulgarian Split Squats
4x6 @ 100 (2 50lb DBs)

A2 Gironda Neck Presses (10 degree incline)
4x6 @ 160

B1 Seated Calf Raises
2x12 @ 190

B2 Power Shrugs (from the hang, pulling back)
2x12 @ 190

P10 Segment

C1 Preacher Curls
3x3 @ 70

C2 Overhead Extensions (Supinated grip, felt much better than last time, didn't twist the shoulders)
3x3 @ 60


Lots of new exercises here... Never did Bulgarian Squats before and I'm glad to report that there are no major strength discrepancies between the left and right leg... The Gironda Presses were cool too... The weight is too light to really bother my shoulders and they hit my chest decently... Setting up the Calf Raises and Power Shrugs went smoothly, although I get plenty of circus looks... And I had to use a padding for the bar, cus it was digging way the hell into my thighs...

PM: P10 Workout

A1 Rope Curl
3x8 @ 60

A2 Rope Extension
3x8 @ 55


Wednesday 1/31/07 AM: Heavy Bench

Bench Press

1x240
1x245
1x245
1x240
1x235

Yeeep... The kid I had spot me touched the bar on the first 245, so I had to do it again to accept it... It went up alright...

A1 Seated Military Presses
4x6 @ 130 (These are still heavy to me, I'll probably just add a set next week)

A2 Hang Power Cleans
4x6 @ 140

B1 Leg Curls
1x12 @ 55 (per leg; these were disgusting, I need to find a replacement)

B2 Leg Extensions
1x12 @ 75 (per leg; ughhh, I need a new pairing for these, I can't believe people perform it at all)

P10 Segment

C1 Tricep Dips
2x12 @ 15

C2 Partial Chins
2x10 @ 10


Christ the extensions and leg curls are ass... I bruised the hell out of my calves and left VMO during football yesterday, which caused some serious discomfort, so I might give them another chance, but they're just terrible, terrible exercises...

PM: P10 Workout

A1 Board Presses
3x5 @ 280

A2 Hammer Curls
3x5 @ 50

[Khaine]

Saturday 2/3/07: Heavy Squats

Squats

1x300
1x310
1x300
1x290
1x280

Hell yes... The 310 was heavy as hell tho... I leant into it a little too much and my ass came up faster than my back, so I was stuck about 8 inches into it for probably 8 secs... Longest concentric of my life... At least my depth was right and I got the weight up... Wooo...

A1 Pull-Ups (Wide grip)
4x6 @ 15 (haven't done the wide-grip variant in a minute, I'm still not particularly good at them)

A2 Good Mornings (Wide stance)
4x6 @ 160 (I can up this next week)

B1 Dips (Gironda style I guess; elbows flaring, chin tucked, go deep)
2x12 @ 10

B2 Cable Rows
2x12 @ 165

P10 Segment

C1 DB Curls
2x25 @ 30

C2 Overhead DB Extensions
2x25 @ 25


I busted my knee up in a fight on thursday, so I felt compelled to move this workout a day... I figure 10lb increments on the Squat are out, so I'll stick with my progression plan and hit 315 next week, then 320 in the final... No need to overshoot it at this point...

[.V.]

Originally Posted by Khaine

The 310 was heavy as hell tho... I leant into it a little too much and my ass came up faster than my back, so I was stuck about 8 inches into it for probably 8 secs...

That's a scary spot to be stuck. When I get stuck and my shoulders get lower comparatively to my hips I get hurt. Be careful here, don't push for more until you own the 310.

[Khaine]

Yea, it was really carelessness on my part... The weight shifted forward ever so slightly and I should have readjusted immediately rather than letting my hips go up...

I'll definitely hit it again before trying for 315...

[Khaine]

Monday 2/5/07 AM: Heavy Deads

Deadlift

1x340
1x350
1x340
1x320

I stay on track... It was heavy, but then, ME work is supposed to be... 360 next week is attainable...

A1 Gironda Neck Presses
4x6 @ 170

A2 Bulgarian Split Squats
4x6 @ 110 (these are the Quad Devil)

B1 Power Shrugs
2x12 @ 220 (winded)

B2 Seated Calf Raises
2x12 @ 250*

P10 Segment

C1 Cable Curls
4x3 @ 75

C2 Rope Pushdowns
4x3 @ 70


*Had to set the B exercises up in a different rack this time, and it was a hassle, so I did my calf raises on a machine in the other room... This superset following directly after the Bulgarian Squats gets me winded as fukk...

PM Workout

A1 Reverse Curls
4x8 @ 65

A2 California Presses
4x8 @ 110 (too steep progression, my elbows wanted to explode on the last two sets)


Tuesday 2/6/07: P10 Workout

A1 Incline Curls
2x25 @ 25

A2 Tricep Kickbacks
2x25 @ 20

[Khaine]

Wednesday 2/7/07 AM: Heavy Bench

Bench Press

1x240
0x250
1x240
1x230

Sumb*tch... The bar has no speed off my chest... I need to start doing lower end- or speed work...

A1 Hang Power Clean
4x6 @ 150 (I should probably stick to even lower rep sets for these, like 3-4)

A2 Seated Military Press
5x6 @ 130 (just added a set, 140 is plausible for next week)

B1 Leg Curls
2x12 @ 75

B2 Leg Extensions
2x12 @ 95

P10 Segment

C1 Preacher Curl
3x12 @ 55

C2 Overhead Extensions
3x12 @ 45


Sucks that I missed the 250... At least my problem is obvious and should be corrected easily... Other than that, a good hard workout...


PM: P10 Workout

A1 Rope Curl
4x5 @ 70

A2 Rope Extensions
4x5 @ 65


Saturday 2/10/07: Heavy Squat

Squats

0x310
1x300
1x290
6x200

I was very very reduced going into the gym on saturday, and having already postponed it from friday, I decided against doing so again... Serves me right... Missed the 310 this time around and 320 was obviously way out of the question... I was completely busted after these and cut the workout short...

A1 Pull-Ups
3x6 @ 20

A2 Dips
2x12 @ 15

P10 Segment

B1 EZ-Bar Curls (Close grip)
3x8 @ 80

B2 Skullcrushers
3x8 @ 80


I missed two P10 workouts this weekend as well as cutting the Squat workout short... First workouts missed since week 1... There's some illness brewing... Hopefully get rid of it before I start the final ME week...

I only have one chance to hit all my goal weights... Seeing as how it is the last week, I'll be going hard as hell... The week off will be welcome tho...

I'm contemplating doing some shoulder health work tho... My left one is taking a battering... I want to make sure it's in perfect health before I do my planned shoulder spec thing this summer...

[Khaine]

Tuesday 2/13/7: P10 Workout

A1 Tricep Dips
2x5 @ 45
2x4 @ 90

A2 Partial Chins
4x3 @ 45

I had no idea where I was at with the dips, as I haven't done them weighted heavy in forever... I was pretty satisfied wit the 90s...

Oh, also, this wee I'll be working heavy wednesday, friday and sunday, as I just today felt ready to really go move some weights again... Been slightly under the weather... I can feel my body is ready for a short break...

[Khaine]

Wednesday 2/14/07

Tried deading today... No chance... Tendonitis is definitely flaring up in my right shoulder/elbow/forearm... I'ma have to take this week off completely from upper body lifting and just do some bw lower body work, performing ice massage on my arm and shoulder a couple times a day... If anybody have additional remedies, please share...

That's the end of my ME work for this time... I'll be doing a deload/P10 week when my tendonitis goes away before going into GVT...

[Khaine]

Alright, GVT...

For those unaware with this program, it consists of picking an exercise for each bodypart and performing 10 sets of 10, starting with a weight around 60%... 6 workouts per bodypart over a 4-week period... What's more, you perform them with a 401 tempo, which is the real b*tch... I'm performing the original variant which mandates antagonist pairings and 90 second rests...

I've heard nothing but praise for this program, and although I understand the reservations many people have against it (insufficient loading, tempo detrimental to athleticism), it's been around for too long and has too many fans not to be tried...

So... To work...

Monday 2/26/07: Chest & Back

A1 Incline Bench Press

10x130
10x130
10x130
8x130
8x130
8x130
7x130
6x130
6x130
6x130

A2 BORs

10x110
10x110
10x110
10x110
9x110
8x110
8x110
8x110
7x110
7x110

B1 Decline Flies

10x40
10x40
10x40

B2 Chins / bw

10
10
8

My god, this hurts... The incline means my shoulders take a hell of a beating as well, but it's only muscular fatigue and no structural pain... Either way, 10 sets where the last 6 are basically to positive failure is absolutely a b*tch... Hopefully, there are results to be had...

Oh, and the B exercises are supplementary... I'll be ditching the Flies next week for Rolling Push-ups, which I find superior for activating the chest...

Tuesday 2/28/07: Legs

A1 Back Squats

10x190
10x190
8x190
8x190
8x190
6x190
6x190
6x190
6x190
5x190

A2 Good Mornings (the original program calls for Leg Curls, but I hate them and they're not practically appliccable to perform here at my gym)

10x130
10x130
10x130
10x130
9x130
9x130
8x130
7x130
7x130
6x130

B1 Single-leg Calf Raises / bw

20
20
20

B2 Reverse Crunches

18
15
15

No points are awarded to those who can guess where this workout taxed me the most... Embarassingly, I didn't foresee it... I suck... Either way, CP says it'll take the average trainee 5 days to stop limping after this workout... It took me 1,5... Not that I believe DOMS to be much relevant to hypertrophy, but I recovered surprisingly quickly...

Thursday 3/1/07: Arms

That's right, I have an 'arms day'... Screw you all... Coach told me to...

A1 Tricep Dips / bw

10
10
10
10
8
8
7
7
7
6

A2 Hammer Curls

10x35
10x35
9x35
8x35
7x35
6x35
6x35
6x35
6x35
5x35

Originally, the programs calls for a B selection here as well; seated and standing Lateral Raises... I decided against on account of my shoulders feeling beat up enough as is...


Thoughts are the first round:

- The tempo is definitely the main point here... 50 second TUT per set is extremely exhausting and gives the program an added edge...

- Spotters can be a blessing and a curse; they can push you and offer safety, or they can be perfectly juvenile and useless (yea, I look stupid when 130 doesn't come off my chest, ha ha)... I never had buddies spot me before, and apparently, I won't in the future either...

- You become unpopular when you take up a Bench and Rack for 50 minutes... Thus, I lift early in the day...

Round 2 starts Saturday... Tune in...