Iron's Training Log

[PumpingIron]

This is going to run for the next 8-10 weeks. I've gotten a lot of questions about my training recently, so to keep everyone in the loop, I figured why not start a training log as well?...

My training regimine was actually developed by powerhouse 48 over on MMI's board. Smart guy, as they all are over there.

Basically it's a really good, exteremely hard routine that really promotes hypertrophy. PH48 described it as a combo of 8x8, German Volume and Westside BBing, but I also see some HIIT training as well.

I started this on monday...and I am in and out of the gym everyday in 30-45 minutes.

Here's the shell:
- Abs on Non-Leg Days
- 5-10mins stretching before and after
- 3-5 minutes warmup on bike.
- 2 minutes between exercises

Monday:
Chest/Delt/Tri
30 seconds rest between sets
Incline BB Bench 8x8 (50% 1rm)
DB Military 6x8 (60% 1rm)
Dips 5x8 (20rm)
Flat DB Fly 3x8
Side laterals 3x8
Close Grip Bench 3x8

Tuesday:
Legs
30 seconds rest between sets
Squat 8x8 (50% 1rm)
Leg Curls 8x8 (20rm)
Close Stance Hack 8x8 (20rm)
Calf Raises 3x30seconds

Wednesday:
Back/Bi
30 seconds rest between sets
Deads 4x8 (50% 1rm)
BB Row 8x8 (20rm)
DB Shrugs 8x8 (20rm)
Pulldowns 6x8 alternating grips (20rm)
Preacher curls 8x8 (20rm)

Thursday:
Chest/Delt/Tri
20 seconds rest between sets
Flat BB Bench 8x2 (70% 1rm)
BB Military 5x2 (6rm)
Overhead Tri Extensions 5x5 (10rm)
Incline DB Bench 1x20 (20rm)
Rear laterals 1x20 (20rm)
Rope Pressdown 1x20 (20rm)

Friday:
Legs/Back
20 seconds rest between sets
Front Squats 8x2 (70% 1rm)
Deads 8x2 (70% 1rm)
BB Shrugs 1x20 (20rm)
SLDL 1x20 (20rm)
DB Row 1x20 (20rm)
Calf Raises 1x60seconds

SAT/SUN OFF

 

[PumpingIron]

Monday's workout:
(30 seconds rest between sets)

Incline BB Press
185 x 8, 8, 8, 8, 8, 7, 4, 3

DB Military
65 x 8, 55 x 8, 8, 7, 6, 5

Dips
Me + 45 x 8, 8, 5, 5, 5

Flat DB Flys
50 x 8, 8, 8

Side Laterals
30 x 8, 8, 8

Close Grip Bench
115 x 8, 8, 8

Swiss Ball Hyperextending crunches
30, 30, 30, 40

 

[PumpingIron]

Tuesday's Workout:

Squat: (30sec)
245 x 8, 8, 8, 8, 8, 8, 7, 7

Seated Leg Curl: (30sec):
180 x 8, 8, 8, 8, 8, 8, 8, 8

Close Stance Hack Squat: (30sec)
180 x 8, 8, 8, 8, 8, 8, 8, 8

Seated Calf Raises on Leg press machine: Full Stack (405)
30 seconds, 30 rest, 30 seconds, 30 rest, 30 seconds

 

[Nullifidian]

Whoa, crazy workout. That's some massive amount of volume you've got there. If you can, fill us in on any size changes you notice. I imagine this type of workout won't do much for strength.

 

[PumpingIron]

Yea, I can't see much strength coming from it. But the recomping effect and muscle size should be there.

 

[PumpingIron]

Wednesday's workout:
Deads (30sec):
275 x 8, 8, 8, 8

BB Row (30sec):
135 x 8, 8, 8, 8, 8, 8, 8, 8

DB Shrug (30sec):
100 x 8, 8, 8, 8, 8, 8, 8, 8

Pulldowns (30 Sec):
Alternating grips...
150 x 8, 8, 8, 8, 8, 8

Preacher Curls (30sec):
EZ + 50 x 8, 8, 8, 8, 8, 8, 8, 8

Decline Situps:
30,30,30,25

Grip was very weak in the last two sets of deads and effected the rest of my workout.

 

[Nullifidian]

oh man, high volume KILLS my grip. KILLS it. You might want to look into straps. Yeah your forearms won't grow as big but if your entire workout suffers because fo your grip then you might want to consider it.

 

[PumpingIron]

Funny you mention straps. I broke em doing shrugs about 2 weeks ago...605lbs

I have a new pair sitting in my gym bag that haven't been used yet. I'll pull em out if my grip starts to weaken.

 

[thesinner]

Nice log, and very interesting routine. Subscribed.

 

[PumpingIron]

Thursday:
(20 seconds between sets)

Flat BB Bench:
245x 2, 2, 2, 2, 2, 2, 2, 2

BB Military Press:
185 x 2, 2, 2, 2, 2

Seated French Press:
85 x 8, 105 x 5, 5, 5, 5

Incline DB Press:
60 x 19

Rear Laterals:
30 x 20

Rope Pressdowns (2 pulley):
100 x 20, no lock-out on the final 2

V-Ups: 25,25,25
Crunch: 25,30,40

Quick. I need to kick up some weights though.

 

[bLacKjAck.]

Nice Log man, will be checking in here frequently. Wish I had the time to do one myself.

 

[PumpingIron]

I have 5 logs going at once...I think I overstretch myself sometimes.

 

[thesinner]

I have 5 logs going at once...I think I overstretch myself sometimes.

I think you get a free-T shirt if you do 7.

 

[bLacKjAck.]

I think you get a free-T shirt if you do 7.

And a cookie...

 

[thesinner]

And a cookie...

No, I think you're thinking of ten.

 

[smoundzou]

Just wonder, are the exercises listed in the order you do them? I tried doing a routine very similar to yours but my chest & Back just couldn't handle 2 X per week, even doing low reps light weight on the second day.. But I have a few years on you and would guess that's why.. The routine looks great.. wish I could do it

 

[PumpingIron]

exactly as they are listed.

 

[PumpingIron]

Some family issues had pretty much killed my weekend. Diet was all outta wack...I hadn't had much time to do anything.

I did get to the gym yesterday and lifts were nothing spectacular. But after a half decent nights sleep last night (the first in three days) and hopefully some good food today...I have my fingers crossed for tonights workout.

 

[PumpingIron]

Friday's Workout:
(20 sec between sets)

Front Squat:
245 x 2, 2, 2, 2, 2, 2, 2, 2

Deads:
335 x 2, 2, 2, 2, 2, 2, 2, 2

BB Shrugs:
245 x 25

SLDL:
185 x 18

DB Rows:
70 x 20 (each arm)

Calf Raises:
405 x 53 seconds

-Weights are near where they should be. I'm kicking up shrugs significantly next week.

-I could not finish the calf raises because the burn was too f-ing intense.

 

[PumpingIron]

Monday's Workout:
(30 seconds between sets)

Inc BB Bench:
185 x 8, 8, 8, 8, 7, 6, 4, 4

DB Military (seated, no back support):
55 x 8, 8, 6, 5, 4, 4

Dips:
Me + 45 x 8, 8, 7, 6, 5

Flat Flys:
55 x 8, 8, 8

Side Laterals:
35 x 8, 8, 8

Clost Grip Bench:
155 x 8, 6, 3

Dips (no wieght):
24

Swiss Ball Hyper extension crunches:
40,40, 40, 30

-I did the dips cause for some reason my CG Bench was pathetic.

 

[bLacKjAck.]

Some family issues had pretty much killed my weekend.

Thats what ya get for movin back in with the rent

 

[PumpingIron]

Nothing to do with that.

 

[thesinner]

When you're doing your calf raise, are you just doing one incredibly slow rep?

 

[PumpingIron]

When you're doing your calf raise, are you just doing one incredibly slow rep?

haha...no

as many as possible in 30 seconds.

 

[SFriday]

GL with the log. I'm doing a very similar split right now (except legs only once a week with 2x the volume of the other days).

 

[thesinner]

haha...no

as many as possible in 30 seconds.

So these are done as quickly as possible. This is an interesting twist.

 

[PumpingIron]

So these are done as quickly as possible. This is an interesting twist.

no quite. form is pretty strict on all exercises including these and I follow a 2:1 rep scheme.

 

[thesinner]

no quite. form is pretty strict on all exercises including these and I follow a 2:1 rep scheme.

So your essentially doing 10 reps?

Glad to hear your not punching them out as fast as possible, I've read (and noticed first hand) that if you rep it out too quickly on calves, you'll only work your achilles.

 

[PumpingIron]

It doesn't come out to 10 reps, more like 15-20. I never really thought about it, haha. I guess I should. I have pretty big defined calves so I know form is good, but I guess if you slice that ratio in half it would be right.

 

[PumpingIron]

Tuesdays workout:

Squat:
245 x 8, 8, 8, 8, 8, 8, 8, 8

Seated Leg Curl:
195 x 8, 8, 8, 8, 8, 8, 8, 8

Closed Stance Hack Squat:
210 x 8, 8, 8, 8, 8, 8, 8, 8

Calf Raises (Seated Plate Loaded):
135 x 30on, 30off, 30on, 30off, 30on.

Swiss Ball crunch:
50, 50, 30

 

[myfathersboy]

I love seeing training logs...can't swing a dead cat without hitting a AAS or Supp log...Funny how much fewer straight training logs there are out there...

Regarding the high volume, are you 'on' while doing this routine? and do you find that your endurance suffers only taking 30 secs between sets?

Looking forward to following your progress..

 

[PumpingIron]

mfb, I am only on my normal supplementation and the first leg of ALRI's evo stack (jungle warfare).

I think I am building up muscular endurance as opposed to having it suffer.

 

[PumpingIron]

Wednesday's workout:

(30 seconds)

Deads:
315 x 8, 8, 6, 4

BB Row:
165 x 8, 8, 8, 8, 8, 7, 7, 6

DB Shrugs:
115 x 8, 8, 8, 8, 8, 8, 8, 8

Pulldowns, alternating grip:
165 x 8, 8, 8, 8, 6, 6

Standing DB Curl:
30 x 8, 8, 8, 8, 8, 8, 8, 8

Dec. Sit ups:
30, 30, 30, 20


- My gym only has 100lb DB's so I stack a 25lb db onto a 90 to get 115.

 

[myfathersboy]

mfb, I am only on my normal supplementation and the first leg of ALRI's evo stack (jungle warfare).

I think I am building up muscular endurance as opposed to having it suffer.

I'm sure overall muscle endurance will improve...what I meant was during each workout...I can imagine that by the time I was on set #6 or 7 of a big compound movement with only 30 seconds rest in between, i'd be bloody fried...then again, you look to be in pretty good cardiovascular condition:ntome:

 

[PumpingIron]

To be honest with you, my cardiovascular health is not where i'd like it....nowhere near actually.

 

[thesinner]

To be honest with you, my cardiovascular health is not where i'd like it....nowhere near actually.

You need to buy yourself a jumprope.

 

[PumpingIron]

I own one. Its still in the box.

 

[PumpingIron]

Thursday's workout:

(20seconds)
Flat BB Bench:
255 x 2, 2, 2, 2, 2, 2, 2, 2

BB Military Press:
195 x 2, 2, 2, 2, 2

Seated French Press: (Short Olympic Bar)
105 x 8, 115 x 7, 5, 5, 5

Inc DB Press:
60 x 20

Rear Laterals:
35 x 20

Rope Pressdowns:
110 x 21

Push-ups (beyond parallel):
24

Swiss Ball Hyper extension crunches:
40, 40, 45

-Inc DB Press was too easy. 70's next week.

 

[Ubiquitous]

You need to buy yourself a jumprope.

Sinner, you kind of influenced me to start jumping rope again.. so now I have been incorporating them into my sessions.. I'm getting much better with them and feel my cardio improving weekly. Thank you, you are an official honorary member of Snuggle Club now.

PI, open that box up and use them. Your calves will thank you if anything.

 

[thesinner]

Sinner, you kind of influenced me to start jumping rope again.. so now I have been incorporating them into my sessions.. I'm getting much better with them and feel my cardio improving weekly. Thank you, you are an official honorary member of Snuggle Club now.

PI, open that box up and use them. Your calves will thank you if anything.

I am honored. I'm also glad to hear that you're having great success with the Jumprope. They kick butt!

 

[PumpingIron]

Update from this weekend.

-Traveled to NC.
-I got a short workout in on Saturday.
-Tweeked my back and cut it short.
-Ate like garbage.
-Didn't get anywhere near enough rest.
-Got WAY too much sun.
-Almost finished Slaughterhouse Five.


...after all is said and done and after flight delays and whatnot I made is back to Philly very late last night. I cooked meals for the week and I decided to just start fresh. I am going to run this Tues-Sat instead of Mon-Fri this week. Take a day off and get things back to normal on Monday.

 

[bLacKjAck.]

I am honored. I'm also glad to hear that you're having great success with the Jumprope. They kick butt!

How long do you usually run your jumprope sessions?

 

[PumpingIron]

Tuesday's workout:
30 seconds between sets

Incline BB Bench:
185 x 8, 8, 8, 8, 6, 4, 3, 3

DB Military Press: Seated, no back
55x 8, 8, 6, 4, 4, 3

Dips:
Me + 45 x 8, 8, 7, 5, 5

Flat Fly:
60 x 8, 7, 5

Side Laterals:
40 x 8, 8, 7

CG Bench:
155 x 8, 6, 4

Hanging Leg Raises:
12, 12, 12, 10

- I was relatively weaker this workout due to my lack of discipline this weekend.
- A quick note on the CG Bench Presses, I do these with my hand touching to 3 inches apart, depending on how my wrists feel.

 

[thesinner]

How long do you usually run your jumprope sessions?

Lately I've just been doing the last 10-20 minutes of my cardio sessions, but I've gone as long as 45 minutes. Sometimes, (when I'm bored) I'll throw on an episode of the Simpson's (on DVD) and skip rope while I'm watching it. Yeah....I'm weird.

I find I get my best jumprope workouts when I run HIIT-style on the treadmill for 10-15 minutes as a warm-up and finish out the rest of the workout on the jumprope.

 

[thesinner]

Tuesday's workout:
30 seconds between sets

Incline BB Bench:
185 x 8, 8, 8, 8, 6, 4, 3, 3

DB Military Press: Seated, no back
55x 8, 8, 6, 4, 4, 3

Dips:
Me + 45 x 8, 8, 7, 5, 5

Flat Fly:
60 x 8, 7, 5

Side Laterals:
40 x 8, 8, 7

CG Bench:
155 x 8, 6, 4

Hanging Leg Raises:
12, 12, 12, 10

- I was relatively weaker this workout due to my lack of discipline this weekend.
- A quick note on the CG Bench Presses, I do these with my hand touching to 3 inches apart, depending on how my wrists feel.

"You lack discipline"

 

[Ubiquitous]

30 seconds between with that volume... damn... PH has you on a tear.

Looking good. Nice to see you handle those 40's on laterals after the work you put in earlier in regards to your delts...and keeping in mind the rest periods. Nice work PI.

That is a damn close grip. My CGBP is like 6 inches apart.

 

[PumpingIron]

That is a damn close grip. My CGBP is like 6 inches apart.

Yea, I noticed this about a lot of people, thats why I wanted to make a note of it. With such a close grip you do put more strain on the wrists but it's better isolation for the triceps.

 

[PumpingIron]

Wednesday's workout:
(30 seconds)

Squat:
255 x 8, 8, 8, 8, 8, 7, 7, 7

Seated Leg Curl:
210 x 8, 8, 8, 8, 8, 8, 8, 8

Close Stance Hack Squat:
230 x 8, 8, 8, 8, 8, 8, 7, 7

Calf Raises, Machine Leg Press: 405 Lbs (full rack)
30on, 30off, 30on, 30off, 30on

Swiss Ball Hyperextending crunches:
30, 30, 30, 35


- On a personal note, there are new hot girls in my "health club" which are motivating the hell out of me.

 

[Tiberius]

Wow, this is some seriously high volume stuff!

How is this treating your joints? Is it better than heavy weight low volume or are you noticing some wear and tear associated with frequent repeated use?

 

[PumpingIron]

This is only halfway through my 3rd week, but I have yet to notice any bad effect on my joints.

I wouldn't see either way being more taxing on your joints though, as long as you stretch and make sure they're taken care of by supplementing with something like fish oil.