Papi93

My brother (Curl Master) and I have decided to start a joint journal. I workout at a commerical gym near my home and my brother works out at his home gym. We live about 120 miles from each other so this is a nice way to monitor each others programs. He will be more limited in equipment due to the fact that he is training at home. Creativity will be one of his greatest assets.

I have been following a upper/lower routine for a little over a year. My upper body tends to progress much faster than my lower body. That is why I switched to a upper/lower body workout. It increased the frequency and volume of my lower body training. I was able achieve greater balance with this program.

Since I reached my goal, I have decided to go back to a split. It will still be untraditional in the sense that I will have two leg days during the week. One day will be a quad dominant day and the other will be a hip dominant day.

Papi93

3/12/07
Chest/Triceps

Decline Barbell Presses
3 sets 6 reps 225lbs.

Barbell Bench Presses
3 sets 6 reps 185lbs.

Incline Dumbell Presses
3 sets 6 reps 70lbs.

Life Fitness Pec Flyes
3 sets 6 reps 175lbs.

Weighted Triceps Dips
3 sets 6 reps 60lbs.

Close-Grip Bench Presses
3 sets 6 reps 155lbs.

Seated, Back-Supported Overhead Dumbbell Triceps Extensions
3 sets 6 reps 80lbs.

Since I had been doing upper workouts, I had only done one exercise for my chest and one exercise for my triceps. Decline presses were fine but the rest of my exercises dropped dramatically. My strength-endurance is very poor. My bench press was so weak that it was less than my close-grip bench from my upper body workouts. I did not want to push it because I knew the DOMS would be unbearable if I did. From one chest exercise to four will have a tendency to do that. I can feel the soreness setting in as I type this now.

Curl Master

I have developed this new program with the tools I had at my disposal. Most of the exercises are new to my program as well as the split variation to the body parts in my training program.

I lift at my home gym so I only have certain equipment and exercise variations.

I admit I have not push my lower body work as hard as I should because of the fact that of having to jimmyrig the equipment to fit my needs.

I am going to start out light due to this fact as well as the fact that I have had knee problems in the past.

Curl Master

Quadriceps/Shoulders/Abs

Squat placing bar on back of dip platform 170 lbs 8,8,8
Barbell Lunge 110 lbs 6,5,5
Leg Extension not machine 105 lbs 10,10,10
Barbell Shrug Alternated Grip 360lbs 7,6,6
Seated Military Press (barbell) 150lbs 6,5,4
no back support
Behind the Neck Press (barbell) 135lbs 6,6,5
no back support
Handstand Pushup 4,3
Situps 30,29,29

Papi93

3/13/07
Back (Horizontal Pulling)/Biceps

T-Bar Rows
3 sets 6 reps 140lbs.

Yates Rows
3 sets 6 reps 185lbs.

Dumbell Rows - Prone Hand Position
3 sets 8 reps 70lbs.

Life Fitness Seated Row - Prone-Grip
3 sets 6 reps 100lbs.

EZ Bar Biceps Curls
3 sets 6 reps 60lbs.+bar

Hammer Strength Preacher Curls
3 sets 6 reps 80lbs

Alternating Hammer Curls
3 sets 6 reps 45lbs.

The DOMS has set in from my chest and triceps workout on Monday. I'm glad that I did not push too much. My upper back and biceps workout went a little better than the chest and triceps workout. I did not feel as fatigued after my first exercise. Overall, it was a good workout. I decreased weight but that was mainly due to not wanting suffer from severe DOMS.

Curl Master

3/13/07

Chest/Calfs/Abs

Bench Press 260lbs 6,5,3
Incline Bench Press 210lbs 8,7,6
Chest Dips 80lbs. 8,7,7
Standing Calf Raise Inclined 90lbs 30,29,28
Standing Unilateral Calf Raise Inclined 33 lbs 10,10,9
Anti-Tibialis Raise Inclined Unilateral 10,8,7
Dumbell Bench Press 100lbs 9,8
Leg Raise 10,9,9

Papi93

3/14/07
Legs - Quad Dominant Exercises/Calves - Gastroc.

Hack Squats
3 sets 6 reps 200lbs.

Leg Presses
3 sets 5 reps 450lbs.

Smith Machine Lunges
3 sets 5 reps 90lbs.+bar

Life Fitness Leg Extension
3 sets 8 reps 160lbs.

Smith Machine Standing Calf Raises
3 sets 5 reps 160lbs.+bar

Life Fitness Toe Press
3 sets 6 reps 190lbs.

Life Fitness Hip Adduction
3 sets 8 reps 160lbs.

Upper back and biceps do not have any DOMS this morning. Chest and triceps are only a little sensitive to the touch now. Saturday will be my hip dominant day. I shouldn't have any problems with DOMS since I had been doing upper/lower body workouts. My lower body should, easily, be able to handle the workload.

I can feel my body a little more fatigued on Wednesday. It is used to having this day off but in a few weeks I'll adapt to this schedule. I like coming in and hitting the gym for 45 minutes and leaving. With my upper/lower workouts, only 4x's per week, I was in the gym much longer and had less time to relax after work. It will take some getting used to when Saturday's workout rolls around. I've lifted on a Saturday in quite some time.

I was planning on doing some anterior tibialis work but couldn't rig anything up that provided resistance throughout the full ROM. I might add in some unilateral toe raises later this week (Saturday or Sunday).

Curl Master

3/14/2007

Hamstrings/Triceps

Romanian Deadlifts 220lbs 12 reps 230lbs 7reps 225lbs 8reps

Glute Ham Raise BW negative 8,8,8

Leg Curl not machine 50lbs 8,8,7

Close Grip Bench Press 230lbs 6,6,6

Weighted Triceps Dip 90lbs 8,7,6

French Press 80lbs 9,8,7,6,6

Curl Master

Papi93 Workout

3/15/07
Shoulders - Anterior-Medial Delts/Traps/Forearms

Seated Dumbbell Shoulder Presses
3 sets 6 reps 65lbs.

Seated Barbell Shoulder Presses
3 sets 6 reps 100lbs.

Dumbbell Upright Rows
3 sets 6 reps 30lbs.

Life Fitness Lateral Raises
3 sets 6 reps 65lbs.

Alternated-Grip Barbell Shrugs
3 sets 6 reps 205lbs.

Dumbbell Shrugs
3 sets 6 reps 80lbs.

Barbell Wrist Curls
3 sets 8 reps 60lbs.

Barbell Wrist Extensions
3 sets 6 reps 30lbs.

My adductors are feeling sore and tight today. I've have not used the adductor machine in quite some time so I expected this to happen. I'll hit the abduction machine on Saturday's leg workout. Quads and calves feel fine. No DOMS.

On my shoulder presses, I used back support so I could concentrate on the overhead pressing with less trunk stability concerns. The db upright rows were modified slightly. I brought them out the sides and only brought my upper arms to no higher than parallel with the floor.

I added an extra exercise to this day: db shrugs. The workout went a little faster than the others so I had some extra time. DB Shrugs are one of my all-time favorite strength exercises so I added them just to have a little fun. Unlike upper trap work, teh forearm work is teh boring.

Curl Master

3/15/2007

Back/Biceps/Abs

Wide Grip Pullup Bodyweight 7,6,5

Close Grip Pullup 20lbs 8,7,5

Neutral Grip Pullup 15lbs 6,5,5

Barbell Curl 115lbs 6,5,5

E-Z Curl 110lbs 6,5,5

Neutral Grip Curl with bar 95lbs 7,6,5

Side Bends with dumbell 95lbs 10,9

Situps 22

Leg Raise 10

davtown

Cool to see a joint journal up.

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

Curl Master

Papi93 Workout

3/16/07
Back - Vertical Pulling/Abs

Weighted Hammer Chins
3 sets 5 reps 25lbs.

Bent-Arm Dumbbell Pullovers
3 sets 6 reps 80lbs.

Hammer Strength High Row
3 sets 5 reps 160lbs.

Lat Pulldowns
3 sets 6 reps 160lbs.

Hammer Strength Abdominal Crunch
3 sets 6 reps 60lbs.

Life Fitness Torso Rotation
3 sets 5 reps 150lbs.

Life Fitness Abdominal Crunch
3 sets 6 reps 155lbs.

It took a long time to warm-up for my weighted hammer chins. My left elbow has always been slow to warm-up. Vertical pulls are the only exercises that require this excessive warm-up. Frustrating to say the least.

The Hammer Strength Abdominal Crunch is different in technique from the LifeFitness Abdominal Crunch. With the Hammer Strength, you crunch and bring the sternum and pelvis toward each other. With the Life Fitness, you crunch and bring the sternum towards the pelvis.

At the end of the workout, I did some work the anterior tibialis. I was running late, yesterday, so I didn't get it in.
Unilateral Toe Raises
3 sets 6 reps bodyweight-only
__________________
Do or do not...there is no try.

Curl Master

Thanks. It is cool to have a brother that is as dedicated to one things that is as big a part of my life as it is for him. There is always someone trade to lifting techniques and dicuss workout program development or just complain about how something went in our programs.

Nice development in your back.

Curl Master

3/16/2007

Back/Forarms

One-Arm T-bar Row with barbell 90lbs 9,8,7

Pendlay Row 120lbs 10,9,8,7

Bent-Over-Barbell Row supinated grip 210lbs 8,7,6

Bent-Arm Pullover E-Z curl bar 90lbs 10,9,9

Wrist Curl with barbell 60lbs 10,9,9

Wrist Extension with barbell 45lbs 8,8,7

Curl Master

Papi93 workout

3/17/07
Legs - Hip Dominant/Calves - Soleus & Gastroc.

Sumo Deadlifts
3 sets 5 reps 250lbs.

Single-Leg Deadlifts
3 sets 6 reps bodyweight-only

Romanian Deadlifts
3 sets 5 reps 195lbs.

Hip Abduction Machine
3 sets 7 reps 160lbs.

Lying Leg Curls
3 sets 6 reps 140lbs.

Seated Calf Raises
3 sets 5 reps 120lbs.

Leg Press Toe Presses
3 sets 5 reps 200lbs.

No soreness in my shoulders or upper traps from yesterday. Chest was the only muscle group that had bad DOMS this week. A little soreness in the triceps but nothing comparable to chest. This is my last workout for the week.

Since it Saturday and I didn't have to work today, I took some extra time to some fill-in work.

Dumbbell Wrist Curls
3 sets 6 reps 30lbs.

Dumbell Wrist Extensions
3 sets 6 reps 10lbs.

Unilateral Toe Raises
3 sets 6 reps bodyweight-only
__________________
Do or do not...there is no try

Curl Master

3/19/2007

Quadriceps/Shoulder/Abs

Squats with barbell 175lbs 8 185lbs 7,6

Barbell Lunges 110lbs 8,8,8

Sissy Squat BW 6,5,4

Barbell Shrug Alternated Grip 360lbs 7,7,6

Military Press Seated no back support 150lbs 6,5,4

Behind The Neck Press no back support 135lbs 7,6,6

Leg Raise 13 No rest

Situp 12 No rest

Crunch 10

Curl Master

Papi93 workout

3/19/07
Chest/Triceps/Forearms-extensors/Abs

*Decline Press
3 sets 4 reps 230lbs.

Bench Press
3 sets 6 reps 190lbs.

Incline DB Press
3 sets 6 reps 75lbs.

Weighted Triceps Dips
3 sets 6 reps. 65lbs.

Seated Overhead EZ Bar Triceps Extensions
3 sets 6 reps. bar+60lbs.

Dumbbell Wrist Extensions
3 sets 7 reps 10lbs.

Hammer Strength Abdominal Crunch
3 sets 8 reps 65lbs.

I was stretching my hamstrings, yesterday, and I did note some DOMS from Saturday's workout in them.

*The decline press was in heavy use yesterday. It became my fourth exercise rather than first. That is the only exercise that I struggled on. It was only due to fatigue.

Every other exercise saw either and improvement on reps or weight for each set.

I changed my workout from last week. After performing a full week's workouts, I felt like wasn't getting enough direct arm (tricep/bicep) work in. I will be adding arm work to my vertical push and vertical pulls days, as well. Minor adjustments with abs and forearms were made too. Single-joint movements for chest, upper back, etc. were removed to make room for the adjustments.
__________________
Do or do not...there is no try