Scott's back again Journal.

[scott1968s]

Had the day off of work today. Was able to w/o in the am. Good w/o still a little paid in the abs region when lifting. took an extra day again this w/o and will be skipping abs through this routine. Start abs again after next three w/os. One more week of 5 reps.

Need to start entering back into fitday as well.

Felt strong ont he bench.Suprising myself how easy 165 went up for 5 reps.

1x5 Squat w/u, 165
2x5 stiff deadlift 170,170

2x5 flat bench 165, 165 -
1x5 flat bench flys 35-

2x5 weighted chins(wd,nu) 38, 38
2x5 bent rows(wd,nu) 111 111-

1x8 shrugs, 192- stayed at 8 reps

1x5 B-bell shoulder press 99
1x8 lat raise 25 - stayed at 8
1x8 rear delt 15- also stayed at 8

2x5 b-bell curl 94,94-

2x8 weighted dips 44,44 - stayed at 8

2x8 standing calf raise 165,165 stayed at 8

2x8 roll outs (from standing position) Avoided abs due to pain.


Have a new routine written out from the next six weeks. Will try and cut calories after the second week. Plan to add cardio as well.

[scott1968s]

Mood: a little distracted, had laundry going and had to get the kids to sleep. Could tell by lenght of w/o. Also had TV on...

Felt strong....good eating day.


1x5 front Squat w/u, 121- (change),
2x5 stiff deadlift 177,177

1x5 incline bench 143, 143 - felt good, last w/o felt paid in abs (change)
1x5 incline bench flys 35- (change)

2x5 weighted chins(wd,nu) 40.5,40.5
2x5 bent rows(wd,nu) 116 116- good form today

1x8 shrugs, 199- increased reps - felt good

1x5 B-bell shoulder press 104 - feel ackaward-- bench/rack position is off
1x8 upright row, 65 - (change)
1x8 rear delt 20- stayed at 8

1x8 alt. dumbell curl 35 (change)
1x8 rev. curl 55 (change)

2x8 close grip bench 94,94 - (change)

2x8 standing calf raise 177,177 stayed at 8

Skipped abs will hold off for a few weeks, since the strain.

[scott1968s]

Will bypass tonights w/o in order to attend the wake of a former co-worker. She was only 55 and died of pancreatic cancer. Very sad. Will make up w/o tomorrow and start new w/o on Monday.

I have one more w/o out to complete a 5 week program that was very satisifing. Then onto a 3 day split of push/legs/pull. this will be a six wee program and all six weeks are laid out. Need to decided weight to use. I am starting off with 8-10 reps per exercise and will not be able to do the same as I do now at 5 reps. I am also doing many more sets per body part per w/o.

New program for week 1&2 as follows:

Day 1 (chest, delts, tris) all 8-10 reps
Incline bench x3
I-fly x 3
flat bench x3
Shoulder press x3
wide grip upright row x2
close grip up row x 2
front raise x 2
reverse bench x3
seated tri ext x3
lying tri ext x 3

day 2 (legs & Abs)
front squat x3
back squat x 3
hack squat x 3
stiff deadlift x 3
standing calf raise x 3
seated calf x 3
crunch/leg lift (superset) x2

day 3 (back, traps, bis, forearms)
weighted pull-ups wide grip x3
bent rows- neutral grip x3
bent rows- reverse grip x 3
bench pull over x2
shrug x2
reverse shrug x2
standing b-bell curls x3
d-bell curls alternating x3
reverse curls x3

Should be challenging and looking forward to the change.

[gcs118]

If you do 3x8-10, everything you listed, you may very well end up overtrained. You really don't need all those isolation exercises, or even so many compounds on one day. Front squat, back squat, hack squat on one day? These are variations of the same lift to work the muscles slightly differently. What you might want to do, for example, is alternate the lifts weekly, as opposed to every week.

[scott1968s]

Originally Posted by gcs118

If you do 3x8-10, everything you listed, you may very well end up overtrained. You really don't need all those isolation exercises, or even so many compounds on one day. Front squat, back squat, hack squat on one day? These are variations of the same lift to work the muscles slightly differently. What you might want to do, for example, is alternate the lifts weekly, as opposed to every week.

Thanks for you input.. I did think of that, especially when writing it out, seemed long and redundant... It will be tweeked a bit....

[scott1968s]

Finished my last w/o routine and will start a new one this weekend, preferably Saturday. Feel good and gain about 5 pounds in 6 weeks. I reviewed my new routine and cut it down a bit, as GCS suggested.

Day 1 (chest, delts, tris) all 8-10 reps
Incline bench x3
I-fly x 3
flat bench x3
Shoulder press x3
upright row x2 (wide, Nu)
front raise x 2
reverse bench x3
seated tri ext x2

day 2 (legs & Abs)
Squat x3
front squat x1
stiff deadlift x 3
hack squat x1
standing calf raise x 2
seated calf x 2
crunch/leg lift (superset) x2

day 3 (back, traps, bis, forearms)
weighted pull-ups wide grip x2
bent rows- neutral grip x2
bent rows- reverse grip x 2
bench pull over x2
shrug x2
reverse shrug x2
standing b-bell curls x3
d-bell curls alternating x2
reverse curls x3

[scott1968s]

Took about a week off. Started day 1 of new w/o. Some adjustments needed and experiment with weights. Went from full body to split and increased reps.

can go up a bit in weight.. this is a six week program.. travel will start for business. This will present a challegne. Four trips booked, Toronto, Scottsdale, KC, Miami.... over the next three months... More to come... need find hotels with good gyms....

Day 1 (chest, delts, tris) all 8-10 reps

Incline bench 10,8,8...111,121,131
I-fly 10,8,8...20,25,30
flat bench 10,8...133,143


Shoulder press 10,8,8...67,72,77
upright row (wide,nu),10,10...45,45
front raise,10,10...15,15

reverse bench 10,10,8...55,65,70
seated tri ext 8,8...45,45

[gymgirl]

looks like a good start to the new program, scott. it will be intersting to see how you like the change from full body to this split.

have fun on your business travel, sounds like you will be in big enough citys so hopefully you will find a gym in your hotel. p.s. i love scottsdale, one of my favorite cities.

[scott1968s]

Originally Posted by gymgirl

i love scottsdale, one of my favorite cities.

I been going there for the past 5-6 years. It is a great place to visit. I try to sneak out of the office I am visiting around 4pm at least one time to hit the pool for a couple of hours. it's usually about 90 degrees in April. Last year it was 108..

[gymgirl]

Originally Posted by scott1968s

I been going there for the past 5-6 years. It is a great place to visit. I try to sneak out of the office I am visiting around 4pm at least one time to hit the pool for a couple of hours. it's usually about 90 degrees in April. Last year it was 108..

oh fun! but dang 108 is too hot! my uncle lives there, and we used to go every year or so to visit him. also ASU in tempe was one of the colleges i was thinking about attending and went down there a few times too to scope it out. i just love that whole area of arizona, it's so beautiful and filled with fit outdoorsy people.

Originally Posted by scott1968s

... need find hotels with good gyms....

Don't forget about bodyweight-only training. Power cals, dynamic visualized resistance (DVR), dynamic self-resistance (DSR) and isometric exercises. You can work your body darn good with the right intensity. Let me know if you need some ideas.

[gcs118]

Great start to the new program : hopefully you'll be able to work around your trips. pierini has a bunch of good ideas if a weight room isn't available.

[scott1968s]

Originally Posted by pierini

Don't forget about bodyweight-only training. Power cals, dynamic visualized resistance (DVR), dynamic self-resistance (DSR) and isometric exercises. You can work your body darn good with the right intensity. Let me know if you need some ideas.

Thanks for the offer. I may take you up on the offer.

[scott1968s]

Mood was good when starting. However, that changed fast. When starting my third set of squats I felt pain shooting up inside of my legs, Hammy into the groin. Ended the last set. I did continue but guarded the rest of the w/o.

I attribute this to any of the below or all of the below.

1- first time doing just legs from a full body w/o. Not used to so many sets.
2- Since starting a new routine --week 1--- added reps- roughly 8-10.
3- did not stretch enough..

Plans: should feel better by next w/o. need to stretch more and go lighter next w/o to start.

Squat - 10,8,2...87,111,133
front squat x1- skipped due to pain

stiff deadlift 10,8,8....111,111,111
hack squat x1... skipped due to pain

standing calf raise x10,10,10 (added a set and skipped seated) 111,111,111
seated calf x 2 - skipped

crunch/leg lift (superset) x2...BW, BW

Did not come away from this w/o with a good feeling, a little bummed. Worse
w/o in the journal.. I do feel better this morning and a bad w/o is bound to happen. Need to adjust and try again next legs day. Minor residual pain this morning, but it is just soreness from w/o. No injury.....

[gcs118]

What did you do to warm up for squats? Post up those sets as well.