Refuge

I spent quite a-bit of time working on this one, I plan to expirament with this routine for 8 weeks and if it works then I'll continue it. If I am not satisfied with my progress I'll make changes. I am pretty busy with Driver's Ed, Track, Work, and just school overall. I don't have the time anymore for my three day split I was doing so I changed it.

Here is my 6 day split:
(reps and sets haven't been determined at this point...)

Monday: Chest and Cardio
-Barbell Bench
-Close-Grip Bench Press
-Incline Dumbell Flye

-Jump-roping
-Interval Sprinting


Tuesday: Back and Abs (Upper ab emphasis)
-Romanian Deadlifts
-Dumbell Lat Row
-Lat Pull-down
-Barbell Shrugs

-Chair Crunches
-Cross-Body Crunches
-TAC's (A personal invention, used with an ab rocker, you perform "bicycle kicks while also doing leg raises...Pretty Hardcore huh?)


Wednesday: Delts and Cardio
-Seated Dumbell Overhead Presses
-Bent over Lateral Raises (alternating between prognated and "facing each other" grips each workout.)
-Standing Upright Row (alternating between dumbells and barbells.)

-Jump-roping
-Interval Sprinting


Thursday: Chest and Abs (Lower ab emphasis)
-Barbell Bench Press
-Incline Barbell Bench Press
-Flat Bench Supinated Dumbell Flyes

-Russian Twists
-Leg raises
-TAC'S
-Killer Leg Pull-in


Friday: Biceps and Triceps
-Standing Barbell Curls
-Alternating Dumbell Hammer Curls
-Preacher Curls

-Cable Pressdowns
-Bent Over Dumbell Kickback


Saturday: Hardcore Abs & Cardio
-Chair Crunches
-Russian Twists
-Cross-Body Crunches
-Killer Leg Pull-in

-Air Alert Vertical Jump Program

P.S. I have not included lower body exercises because the Air Alert Vertical Jump enhancement program is very taxing on the lower body.

Refuge

Barbell Bench Press:
-135 x 8
-135 x 7
-135 x 7
-145 x 4

Close-Grip BP:
-95 x 8
-105 x 8
-105 x 8

Incline Dumbell Flyes:
-30 x 8
-30 x 10
-30 x 10


(I missed Cardio)(all weight in lbs)

Monday's Workout was pretty good in my opinion, I wasn't as pumped as I would have liked to be. I started out feeling a little lowsy, but felt much better after lifting (withdrawals maybe?).

Refuge

Romanian Deadlifts:
-55 x 8
-65 x 8
-65 x 8

Dumbell Lat Rows:
-30 x 8
-30 x 8
-35 x 8
-40 x 8

Lat Pulldowns:
-100 x 8
-100 x 8
-100 x 8

Barbell Shrugs:
-65 x 8
-75 x 8
-95 x 8

Chair Crunches:
-50
-50
-50

Cross Body Crunches:
-25
-25
-25

TAC's:
-25
-25
-25

Today I felt really good, I went up on every exercise and had a great pump.

Refuge

Seated Dumbell Overhead Press:
-25 x 8
-25 x 8
-30 x 8
-30 x 8

Bent Over Lateral Raises: (Palms facing each other)
-10 x 8
-10 x 8
-10 x8

Standing Upright Row:
-55 x 8
-55 x 8
-55 x 8

Reflection:
No cardio because I had other activities scheduled... But other than that I felt great. This was my first time ever training my Delts.

Refuge

Barbell Bench Press:
-105 x 12
-115 x 10
-125 x 8
-135 x 6

Incline Barbell BP:
-115 x 6
-115 x 8
-115 x 8
-115 x 8

Flat Bench Supinated Dumbell Flyes:
-30 x 8
-30 x 8
-30 x 8

Russian Twists:
I tried like 10 and then stopped, (Lower back pain.)

Leg Raises:
-30 seconds
-45 seconds
-45 seconds

TAC's:
-25
-25
-25

Killer Leg Pull-in:
-15
-15
-15

Reflection:
Workout time: 3:30pm-about 6:00pm

- The Flat Bench Supinated Dumbell Flyes were f 'n amazing!!!!, My pecs have never had such a contraction. Definately one of my new favorite exercises. I came into this workout tired and then I got such a pump I couldn't sleep!!! (Even though I worked out hrs before.)

Refuge

Standing Barbell Bicep Curls:
-55 x 8
-55 x 8
-55 x 8
-65 x 8

Alternating Dumbell Hammer Curls:
-30 x 8
-30 x 8
-30 x 8

Preacher Curls:
-25 x 8
-35 x 8
-30 x 8

Cable Pressdowns:
-50 x 8
-50 x 8
-50 x 8

Bent Over Dumbell Kick-Back:
-15 x 8
-15 x 8
-15 x 8
-15 x 8

Reflection:
Time: 4:00pm-5:58pm
-Great day, I love training my arms because I feel that this is where I get the best pumps. I have to work tomorrow so I think I'm gonna signn off soon and rest. G'nght.

Refuge

Barbell Bench Press:
-125x8
-135x8
-135x7
-135x5

Close-Grip BP:
-105x8
-105x8
-105x8
-105x8

Incline Dumbell Flyes:
-30x8
-30x8
-30x8

Reflection:
Today I was short on time...I skipped Cardio once again.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Romanian Deadlift:
-65 x 8
-65 x 8
-65 x 8

Dumbell Lat Row:
-35 x 8
-35 x 8
-35 x 8

Lat Pulldown:
-100 x 8
-100 x 8
-100 x 8

Barbell Shrugs:
-95 x 8
-95 x 8
-95 x 8
-95 x 8

Chair Crunches:
-50
-50
-50

Cross Body Crunches:
-25
-25

Reflection:
Time: 4:20-5:44 pm
I don't remember how I felt that day...

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

SKIPPED...

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Barbell Bench Press:
-105 x 12
-115 x 10
-125 x 8
-135 x 6

Incline Barbell BP:
-95 x 12
-105 x 10
-115 x 8
-125 x 6

Flat Bench Supinated Dumbell Flyes:
-30 x 8
-30 x 8
-30 x 8

Reflection:
Time 4:21-5:35
-I LOVE THOSE SUPINATED DUMBELL FLYES!!!!!! With this exercise my chest gets an unbelievable pump! This is definately one of my favorite exercises now!

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Standing Barbell Bicep Curls:
-55 x 8
-65 x 8
-65 x 8

Alternating Dumbell Hammer Curls:
-30 x 8
-30 x 8
-30 x 8

Preacher Curls:
-30 x 8
-30 x 8
-30 x 8

Tricep Cable Pressdowns:
-50 x 8
-50 x 8
-50 x 8

Bent Over Dumbell Kickback:
-15 x 8
-15 x 8
-15 x 8

Reflection:
Time: 4-5:41 pm
-I love arm days. Once again I got an amazing pump. For some reason I look forward too this day....(Actually I look forward to every workout , but this one more-so.) Today was a great day.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Barbell Bench Press:
-115 x 12
-125 x 10
-135 x 8
-145 x 2

Close-Grip BP:
-105 x 8
-105 x 8
-105 x 8
-105 x 8

Incline Dumbell Flyes:
-30 x 8
-30 x 8
-30 x 8

Reflection:
Time: 4:24-5:33pm
-Today was ok. I lost concentration on the last set of my Bench Pressing and I was a little fatiqued anyways...No cardio due to rain.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Seated Dumbell Overhead Press:
-30 x 8
-30 x 8
-30 x 8

Bent-Over Lateral Raises:
-10 x 8
-10 x 8
-10 x 8

Standing Barbell Upright Row:
-55 x 8
-55 x 8
-55 x 8

Reflection:
Time: 2:05-2:51pm (early release)

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Barbell Bench Press:
-115 x 12
-125 x 10
-135 x 8
-145 x 3

Incline Barbell BP:
-95 x 12
-105 x 10
-115 x 8
-125 x 4

Flat Bench Supinated Dumbell Flyes:
-30 x 8
-30 x 8
-30 x 8

Reflection:
Time: 4:30-5:55pm
-First time with Higher Power CEE 1000. Not sure how quickly it was supposed to work but I was relieved that there was no loading phase. Decent workout.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Standing Barbell Bicep Curls:
-65 x 8
-65 x 8
-65 x 8

Alternating Dumbell Hammer Curls:
-30 x 8
-30 x 8
-30 x 8

Preacher Curls:
Skipped

Cable Pressdowns:
-50 x 8
-55 x 8
-55 x 8

Bent Over Dumbell Kickback:
-15 x 8
-15 x 8
-15 x 8

Reflection:
Time: 4:23- ... Didn't record ending time.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Barbell Bench Press:
-115 x 12
-125 x 10
-135 x 7
-145 x 4* (Assisted on last rep)

Close-Grip BP:
-105 x 8
-105 x 8
-115 x 8
-115 x 7

Incline Dumbell Flyes:
-30 x 8
-30 x 8
-30 x 8

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Romanian Deadlift:
-65 x 8
-65 x 8
-75 x 8

Dumbell Lat Row:
-35 x 8
-35 x 8
-35 x 8

Lat Pulldown:
-100 x 8
-110 x 8
-110 x 8

Barbell Shrugs:
-95 x 8
-105 x 8
-105 x 8

Chair Crunches:
-50
-50
-50

Cross Body Crunches:
-25
-25
-25

TAC'S:
-25
-25
-25

Reflection:
-Great WO. I think the CEE is kicking in, I noticed I had tons of energy even after my 2hr workout.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

At the end of every month I'll post my gains in size etc...This will help me track my progress.

Finishing Stats of May:

Height: 5'11 1.5"
Weight: 154lbs
BF%*: 10.5%
Chest/Lats: 37.5", 39.5 flexed
Biceps/Triceps: 12"
Midsection: 31.5"
Waist:31"
Hams/Quads: 20.5
Calves: 14"

There it is basically....

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Barbell Bench Press:
-115 x 12
-125 x 10
-135 x 8
-145 x 5

Incline Barbell BP:
-95 x 12
-105 x 10
-115 x 8
-125 x 6

Flat Bench Supinated Dumbell Flyes:
-30 x 8
-30 x 8
-35 x 8

Reflection:
TIme: 4:05pm-5:01pm

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Standing Barbell Bicep Curls:
-65 x 8
-65 x 8
-65 x 8

Alternating Dumbell Hammer Curls:
-30 x 8
-30 x 8
-30 x 8

Preacher Curls:
-30 x 8
-30 x 8
-30 x 8

Tricep Cable Pressdowns:
-55 x 8
-55 x 8
-55 x 8

Bent Over Dumbell Kickbacks:
-15 x 8
-15 x 8
-20 x 8

Reflection:
Time: 3:56pm-4:59pm

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge