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| IronMass Forums Oldrookie's IMPC training log IMPC Training Discuss Oldrookie's IMPC training log in the IronMass Physique Competition forums; I'm not sure how often I will update on this, but I figured I would provide my training schedule as it is now. Sun- Heavy Chest and traps Mon- ... |
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05-07-2006, 04:02 AM
| #1 |
| IMPC Contestant  Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8  |  Oldrookie's IMPC training log I'm not sure how often I will update on this, but I figured I would provide my training schedule as it is now. Sun- Heavy Chest and traps Mon- Abs and Legs Tue- Cardio (run 20 min. on treadmill BFL HIIT cardio) or play basketball Wed- Speed Chest, shoulders and triceps Thur- Cardio (run 20 min. outside BFL HIIT cardio) Fri- Abs, Back and biceps Sat- Cardio (run 20 min. treadmill BFL HIIT cardio) Admittedly sometimes I don't make all three cardio workouts during the week |
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05-08-2006, 12:57 PM
| #2 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Chest Sun. 5/7 This is based slightly on the Max OT concept of two maximum effort sets. It is not the Max OT workout however. DB Flat Bench 25x8 45x8 65x8 100x8 100x7+1 assisted PecDeck 105x12 105x12 help with squeeze last 4 CloseGrip BB Bench 155x5 205x5 215x5 DB Shoulder Press 45x8 60x8 65x8 BB Shrugs 225x8 275x8 |
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05-08-2006, 01:00 PM
| #3 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Legs Mon 5/8 Leg Extensions 50x15 75x15 100x25 125x25 BB Stepups 6 inch box 135x5 18 inch box 135x5 155x7 165x9 BB Lunges 165x5 165x5 Squats 135x5 225x5 315x5 315x5 225x40 (not as deep as the first 4 sets) 225x10 (this set was after about one minute when I got back up off the floor) |
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05-10-2006, 12:02 AM
| #4 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Tue 5/9 Easy day Morning played full-court basketball for about one hour. Seated Calf raises 2 sets. No machine, so rested 45 lb. plates on legs with a towel underneath. 4 platesx25 6 platesx20 |
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05-11-2006, 03:06 AM
| #5 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Wed 5/10 Chest, Shoulders, Calves Incline BB Bench 45x8, 135x8, 155x8, 195x6+2, 195x4+4 Incline DB Flies 50x10, 55x10 Weighted Dips superset with ploymetric pushups +25x10, +30x10 Pushups (from floor, push up explosively and put hands on two 6 inch tall boxes, do a deep pushup and drop hands back to floor= one rep) Bodyweightx7, Bodyweightx7 DB Lateral Shoulder Raise 25x10, 25x10 DB Front Shoulder Raise 20x10, 25x8 Calf Raises (Standing Machine) 270x10 (5 sets) Abs Machine 70x25, 70x30 Crunches on exercise ball while explosively throwing medicine ball to partner with each crunch up. Catch ball with arms above head with each crunch down. 3 sets of 10
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-12-2006, 12:27 PM
| #6 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Thur/Fri 5/11 and 12 Cardio, Back, Calves and Biceps Thursday- Missed Cardio workout Didn't plan it for the morning and was too busy during the day. One of my weaknesses. I don't like cardio much. I used to run with my wife and have done 2 half marathons and some 10 mile races, but over the past few years I have significantly decreased my running. Friday- BB Rows 65x8, 155x8, 205x8, 220x8 1 Arm DB Row 115x8, 115x8 Pulldowns 110x10, 180x8, 220x6 some assistance Toe Raises (standing) 270x25 (3 sets) Wide Bar (Sawed off pipe) Curls 75x8, 105x8, 150x8 with assistance Wide Bar Reverse Curls 75x8, 95x7 Standing DB Curls 60x6 Abs 15 Crunches, 15 Reverse, 15 side crunch, 20 sec ab vacuum (3 supersets)
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-21-2006, 06:11 PM
| #7 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | 5/13 Chest, Tris BB flat bench (top half of movement, bottom half, then full rep) 45x8,8,8 135x 8,8,8 155x8,8,8 165x8,8,8 165x8,8,6+2 BB pullover 45x6, 95x5, 135x5 DB flat Bench 100x4+2, 100x5 Cable pushdowns 70x10, 90x10 Skullcrushers 95x10, 95x13 Rope pressdowns 20x16+4
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-21-2006, 06:16 PM
| #8 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Sun 5/14 off, Mon 5/15 Back, Calves Low pulley row 90x10, 140x10, 160x10, 200x8, 250x5+3 Standing Calves 270x30 (5 sets) V-grip Pulldowns 180x8, 200x5+1 BB Military Front 105x8, 115x8, 125x8 Rear Delt rope pull 30x10, 50x10, 50x10 Front Delt BB raise 45x8, 65x8, 75x8 Upright Rows 75x8, 95x8
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-21-2006, 06:19 PM
| #9 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Tue 5/16 cardio and Wed 5/17 Chest, Calves Tue Cardio Basketball for one hour Wed DB Flies 20x10, 40x8, 50x10, 60x9, 70x8 Incline DB Press 90x6+2, 90x6+2, 90x6+2 Standing Calves 180x30 (3 sets) BB Bench 225x4, 250x4+2, 250x4+2 Timed Close grip Bench 135 for 1 minute
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-21-2006, 06:25 PM
| #10 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Thur 5/18 off, Fri 5/19 legs and biceps Leg Extensions 25x25, 50x25, 75x25, 100x25, 125x20, 150x15 Leg Press Machine 12(45 lb plates)x8, 16x8, 18x8 Walking BB Lunge 135x about 120 feet Squat 135x5, 225x4, 315x5, 365x5 DB curls (both arms at same time for 8, then 1 at a time for 4) 25x8+4, 40x8+4, 45x8+4 DB concentration curls 25x10+2, 25x9+3 BB curl 75x12, 95x12 25x
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-21-2006, 06:30 PM
| #11 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Sat 5/20 Cardio, Sun 5/21 Chest, Tris, Calves Sat Unfortunately I have been lazy on the cardio lately. Did not do any today again. Sun BB Flat Bench (top half, bottom half, complete reps) 45x8,8,8 135x4,4,4 155x8,8,8 165x8,8,8 165x8,8,8 BB pullover 115x5, 115x6 DB Bench 100x5+1, 100x4+2 Pushdowns 70x15 110x10 Skullcrushers 95x10 115x10 Rope pressdowns 40x10+4 Standing Calves 325x25 (5 sets) Deadlift rack pulls (very, very small movement of about 6 inches at the top) Basically just a top lockout of a deadlift 425x5, 560x5, 650x5
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-22-2006, 01:59 PM
| #12 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Mon 5/22 Back, shoulders Low Pulley Row 90x10, 140x10, 160x10, 200x8, 200x8 V-grip Pulldowns 180x8, 200x8 BB military press 105x8, 125x8, 135x8 Rear delt rope pull 40x10, 50x10, 50x10 Front delt BB raise 45x8, 65x8, 85x8 Upright Rows BB 75x8, 105x8 Abs Crunches 15, Leg thrusts 15, side crunches 15, vacuum 15 seconds (3 sets)
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-24-2006, 09:18 PM
| #13 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Tue 5/23 Cardio and Wed 5/24 Chest, Tris, Calves Tue- Lazy, skipped cardio again Wed DB Flies 20x10, 40x10, 50x10, 60x10, 70x10 DB Incline Bench 90x8, 90x8, 100x8 Standing Calves 325x25 (3 sets) BB flat Bench 225x4, 250x6, 275x5+1 BB close grip bench 1 minutex 135
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-25-2006, 01:34 PM
| #14 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Thur 5/25 Cardio Treadmill BFL 20 min. HIIT cardio Minute MPH 1 5 2 5 3 6 4 7 5 8 6 9 7 6 8 7 9 8 10 9 11 6 12 7 13 8 14 9 15 6 16 7 17 8 18 9 19 10 20 5
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-26-2006, 12:36 PM
| #15 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Fri 5/26 Legs, Biceps, Abs Leg extension 25x25, 50x25, 75x25, 100x25, 125x25, 150x25 Leg press 12 45lb. platesx8, 16x8, 18x8 BB walking lunge 135x120 feet Squats 135x5, 225x5, 315x5, 365x5 DB curls (8 right and left at same time then 4 one arm at a time) 25x8-4, 40x8-4, 45x8-4 DB concentration curls 25x12, 25x12 BB Curl 80x12, 100x12 Abs 3 supersets 15 crunches, 15 leg thrusts (straight up), 15 side crunches, 15 sec vacuum
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-30-2006, 03:59 PM
| #16 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Sat 5/27 Cardio Same 20 minute treadmill workout 5-10 mph interval training
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-30-2006, 04:03 PM
| #17 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Sun 5/28 Chest, Tris BB flat Bench (bottom half, top half, full reps) 45x8,8,8 135x5,5,5 165x8,8,8 165x8,8,8 165x8,8,8 BB Pullover 95x5, 115x5 DB flat Bench 100x6, 100x6 Cable Pushdowns 70x15, 90x12 Skullcrushers 95x10, 105x12 Rope pushdowns 30x12+3 Shrugs 225x5, 315x5, 405x5 Rack pulls 495x5, 585x5
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-30-2006, 04:12 PM
| #18 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Mon 5/29 Back, Shoulders Low pulley row 90x10, 140x10, 160x10, 200x8, 220x8 Standing Calves 270x25, 325x25, 325x25, 325x25, 325x25 V-grip Pulldowns 180x8, 210x8 BB Military Press 115x8, 135x8, 140x8 Rear delt rope pull 60x10, 60x10, 60x10 Front delt BB raise 45x8, 65x8, 85x8 Upright Rows 85x8, 115x8
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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05-31-2006, 09:02 PM
| #19 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Tue 5/30 Cardio and Wed 5/31 Chest, Calves, Tris Tue Treadmill 20 minute BFL HIIT cardio Wed (Felt fatigued today. The incline and flat bench were tough) DB flies 20x10, 40x10, 50x10, 60x10, 75x10 Incline DB Bench 90x8, 90x6+2, 90x8 Standing Calves 270x25, 270x25, 270x25 BB flat Bench 225x4, 250x4+2, 275x3+1 Close grip bench 135x1 minute
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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06-01-2006, 12:24 PM
| #20 |
| IMPC Contestant Join Date: Apr 2006 Location: Michigan
Posts: 259
Recipes: 0 Rep Power: 8 | Thur 6/1 Cardio BFL 20 minute treadmill workout 5-10 mph It is starting to get easier as I get more consistent.
__________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine |
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06-01-2006, 01:17 PM
| #21 |
| Pro Stature Join Date: Nov 2005
Posts: 222
Recipes: 0 Rep Power: 5 | Great work, keep it up  !
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