$loths progress thread.

alexakasloth · 14 Jan 2008 at 10:33

I've started back after having some time off and thought I would post a progress thread to keep track of how i'm doing and for people to give their input.

The original 3 day split I used this week was this:

back/triceps
deadlifts 4x6
front pulldowns (alt with pull ups monthly) 3x8
Rows 3x8 (alt with t-bar monthly)
dips 3x12

Chest/biceps
W/U - Bench 1x15
bench 3x8 *
incline bench 3x8
cable fly's 3x8
hammer curls 3x12

legs/shoulders
W/U - Squats 1x 15
squats 3x12
leg press 3x8
SLDL 3x8
lateral raise/shrugs 3x8
db shoulder press 3x8.

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7/1/08

Back/Tri's

Deadlifts 60kg, 80kg, 90kg, 100kg x6
Front pull down - (setting)6x12, 8x10, 10x8
Rows - 40kg, 40kg, 50kg x8
Dips - 12,10
Tri Pushdowns 30kgx12, 40kgx12.

Thoughts: Not a fan of dips for triceps, so I'll be sticking with pushdowns for a while (then give dips another go). Also, find out how much that bar weighs.

10/1/08

Chest/ bi's.

DB flat bench - 15kgx15 (Warm up). 15kg, 15kg, 16.5kg x8
Cable flyes - 20kg x8, 20kg x8, 25kgx3, 20kgx5
(lever) Incline Bench - 20kg x12, 30kgx8, 35kg x8
Hammer curls - 10kg, 10kg, 11.5kg x8

Thoughts: I didn't feel like I could go straight from flat to incline bench, so I went straight to the flyes and then used the assisted incline bench (plate loaded on a pivot system).

12/1/08

Legs/ shoulders.

Squats - 50kgx15 (Warm up). 60kgx8, 70kgx8, 70kgx6
Vert leg press - 60kg, 70kg, 80kg x8
Leg curl - (setting)5, 7, 8x12
Smith B.T.N press - 20kg, 20kg, 30kg x12
DB Shrugs - 16.5kg, 17.5kg, 20kg x8

Thoughts: I didn't feel much on my shoulders from this day, chest was still DOM'ing. Thinking of changing the shoulder exercises to DB shoulder press/Mil press + Lat raises, moving the shrugs to back day as a last exercise. Find out how much that bar weighs (oly bar).
I didn't feel safe doing SLDL after those, will give them a shot this week.

khimbar · 14 Jan 2008 at 10:58

Standard Oly bars are 20kg I think.

alexakasloth · 14 Jan 2008 at 11:30

Thanks Khimbar, thought they may have been 15kg. Will update it.

Morba · 14 Jan 2008 at 11:38

proper oly bar with metal ends? 20kg.
some have plastic ones and are about 17kg iirc

DanH84 · 14 Jan 2008 at 12:11

each bar in my gym is weighed actually. a lot of them are 21kg. i just assume them to be 20kg for purpose of deciding what weight i'm lifitng though.

benjo plz. · 14 Jan 2008 at 12:15

Morba said:
proper oly bar with metal ends? 20kg.
some have plastic ones and are about 17kg iirc

yeah, oly bars are 20, but plastics can be from 10 - 20 kg.

alexakasloth · 15 Jan 2008 at 10:03

Thanks guys, think they're 20kg then.

Haven't had time to go this morning so I will go tonight. Will update at the end of the week

Chong Warrior · 15 Jan 2008 at 13:24

Well I've said it before and I'll say it again. There are more productive ways to spend time in the gym than P/P/L or any other form of split that hits each bodypart once a week. If cutting then twice a week is fine but for hypertrophy 3x times a week is better, brutal but better. Just my £0.02.

alexakasloth · 15 Jan 2008 at 20:21

I'm kind of confused by your post chong, are you saying that my routine can be improved?
I'm bulking, I really should have put that!

Chong Warrior · 15 Jan 2008 at 20:27

Just saying I don't think those splits are optimal, especially when bulking. How can they be?

alexakasloth · 15 Jan 2008 at 20:35

Seems to work for quite a lot of people, what alternatives do you believe are superior?

Chong Warrior · 15 Jan 2008 at 21:53

Hitting muscles twice a week as opposed to once. Actually working by weeks is a bit daft for bodybuilding, I'd say more like once every 4-5 days is going to yeild better results than once every 7 days.

Styles · 15 Jan 2008 at 22:11

I know what you're saying Chong, but I know with $loth it's a case of training when he can.

I train a 2 days on 1 day off 2 days on 1 day off repeating day 1 every 7th day which has always worked fantastically well for me.

I don't think it's daft, unless it's your life is bodybuilding it's doing what you can, when you can.

alexakasloth · 19 Jan 2008 at 14:34

4/1/08 - Back/Tri's

Deadlift - 90kgx6, 100kgx6, 110kgx3+100kgx3, 60x8.
Front pulldown - No.7x12, 8x12, 10x6+9x4.
Tri Pushdowns 3x12 - 35,40,45.
(wide grip)T-Bar row - 30kgx12, 35kgx10, 35kgx8.

Notes - Didn't take into account the bar weight so I was suprised when I counted the deadlift, lowered the weight after a few reps of 110 as my form was going.

17/1/08 - Chest/Biceps

Flat DB bench - 15kgx15, 16.5kgx8, 17.5kgx8, 18.5kgx7.
Cable flyes - 20x8, 20x8, 25x7.
(lever) Incline bench - 20kgx8, 20kgx2+15x6.
Hammer curls - 3x8 10kg.

Notes - Left shoulder started aching on the last set of cable flyes, I think I made have strained it from how I was grabbing the pulley.

19/1/08 - Legs/shoulders.

Squats - 50kgx15, 60kgx8, 60kgx8, 70kgx8.
(45%)Leg press - 70kg, 90kg, 110kg x8, 130kgx6
Lying leg curl - 3x12 - No.6,7,8.
Standing calf raise - 2x12 - No.8.
DB shoulder press - 15kgx8,15kgx8, 17.5kgx6.
DB Lateral raise - 3x8 - 10kg.

Notes - Felt that I could pound out some more reps at a higher weight on the leg press so I really went for it. Shoulder was feeling fine today so did some work with dumbells, try mil press next week.