Week 46 workout 1
Food
08:30 am - porridge, 1 slice wholemeal with peanut butter, protein shake, tea, green apple
10:30 am - 3 egg whites, 1 whole egg, almonds, coffee, banana
01:00 pm - chicken breast with veg/salad, yoghurt, 1/2 an avacado
02:30 pm - oatcakes x 4
04:00 pm - turkey breast with veg/salad, 1/2 an avacado, blueberries
06:30 pm - wholemeal honey sandwich, whey protein isolate shake
07:30 pm - Chilli lean mince con carne with some quinoa and veg
09:00 pm - 2 egg whites
Workout
Front squats 6 reps at 90%+ - 85KG
A1 Push press (8x3) - 50KG
A2 reverse lunge (8x3)- 50KG
(60 secs rest between pairs, because i needed it)
B1 wide grip chins (8x3) - BW
B2 Skull crushers (8x3) - 37KG
Internal/external rotations
PAst couple of days i couldnt get on the site, looks like there was an update. I was planning to do a lower at 90%+ today, at work i planned out a few exercises,
once i got home i checked out t-nation for the orignal program, im gonna use this as a practice week as i definately need to replan the exercises if im gonna use the
90% plan with an upper/lower split.
it seems as though your only supposed to do 2 90% lifts per week,
If today i was doing a low vol, low int - lower body day
what rep set scheme should i use for all lifts other than singles, would i use supersets for the others ex's or would that be too demanding?
what about -
Front squats @ 90%
Rack pulls
Lower back exercise
Reverse lunges
Raised Calf raises
Dave's workout
Moderators: Boss Man, cassiegose
Re: Dave's workout
intensity day do:
singles exercise (squats or deadlifts)
single leg exercise (lunge or step up) 4 x 6
posterior chain exercise (rdl, single leg rdl, pull through, rack pull) 3 x 8
volume day do:
deads or squats (whatever you didn't do int day) 8 x 2 @ 40%, 45secs btw sets....speed work this is
rack pull, rdl 10 x 10
a different single leg exercise 3 x5
no calves
pop some core stuff in lower body days too
http://www.uponlinetraining" onclick="window.open(this.href);return false;
singles exercise (squats or deadlifts)
single leg exercise (lunge or step up) 4 x 6
posterior chain exercise (rdl, single leg rdl, pull through, rack pull) 3 x 8
volume day do:
deads or squats (whatever you didn't do int day) 8 x 2 @ 40%, 45secs btw sets....speed work this is
rack pull, rdl 10 x 10
a different single leg exercise 3 x5
no calves
pop some core stuff in lower body days too
http://www.uponlinetraining" onclick="window.open(this.href);return false;
Re: Dave's workout
This week im just going to follow the rule of 90% and then go onto own plan, using this week to plan the exercises
So far
Monday
Front squats singles (week 1-5 singles, week 2-4 singles, week 3-7 singles, week 4-3 singles)
Reverse lunge 4x6 each leg
Romanian Deadlift 3x8
Core/ab work
Left arm Rotator cuff work
Tues Off
Weds Upper low vol/ low int
Thurs Off/HIIT cardio, skip rope
Fri
Snatch Deadlifts 8x2 @ 40%, 45secs btw sets
Rack pulls 10x10
Single leg squats 3x5
Core/ab work
Left rotator cuff work
Sat Upper high int/ vol
Sun off
Yet to decide on upper body days yet, with regards to friday you suggest speed work is that just for the 8x2 exercise?
Today quads and delts/upper back/traps felt worked, havent felt that in a while, wide grip chins and push press really did some work
if i could somehow work them into the above plan that would be good.
with cardio, as i am trying to bulk up, do you think it be wise to just stick to one day HIIT??? in the past i think it works against me doin 2-3 days cardio with
weights
So far
Monday
Front squats singles (week 1-5 singles, week 2-4 singles, week 3-7 singles, week 4-3 singles)
Reverse lunge 4x6 each leg
Romanian Deadlift 3x8
Core/ab work
Left arm Rotator cuff work
Tues Off
Weds Upper low vol/ low int
Thurs Off/HIIT cardio, skip rope
Fri
Snatch Deadlifts 8x2 @ 40%, 45secs btw sets
Rack pulls 10x10
Single leg squats 3x5
Core/ab work
Left rotator cuff work
Sat Upper high int/ vol
Sun off
Yet to decide on upper body days yet, with regards to friday you suggest speed work is that just for the 8x2 exercise?
Today quads and delts/upper back/traps felt worked, havent felt that in a while, wide grip chins and push press really did some work
if i could somehow work them into the above plan that would be good.
with cardio, as i am trying to bulk up, do you think it be wise to just stick to one day HIIT??? in the past i think it works against me doin 2-3 days cardio with
weights
Re: Dave's workout
1 - upper body days do the same singles and speed stuff we do for lower then on intnesity day do 2 pairs (db bench variation/row 4 x 6 and chin up/shoulder press variation 3 x 
and on volume day do a chest and back 10 x 10 in pairs and that's your day done for that
2 - when bulking up intervals may use too much cal's so it's best top do steady state cardio 2 - 3/week just to maintain where you are cardio - wise...iuf you think you're eating enough to to do then replace one of them with some intervals though
3 - as for your shoulder thing without even knowing you in prson i can tell you that external rotations won't your shoulder fully...you need scapula stability work whioch involres thoracic mobility, scapula upward and downward rotation work and a lot of serratus work...search push ups, face pulls and shrugs for more info on that
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
and on volume day do a chest and back 10 x 10 in pairs and that's your day done for that2 - when bulking up intervals may use too much cal's so it's best top do steady state cardio 2 - 3/week just to maintain where you are cardio - wise...iuf you think you're eating enough to to do then replace one of them with some intervals though
3 - as for your shoulder thing without even knowing you in prson i can tell you that external rotations won't your shoulder fully...you need scapula stability work whioch involres thoracic mobility, scapula upward and downward rotation work and a lot of serratus work...search push ups, face pulls and shrugs for more info on that
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
Re: Dave's workout
Week 46 workout 2
Food
08:30 am - porridge, 1 slice wholemeal with peanut butter, protein shake, tea, green apple
10:30 am - 3 egg whites, 1 whole egg, almonds, coffee, banana
01:00 pm - chicken breast with veg/salad, yoghurt, 1/2 an avacado, 1/2 wholemeal pnut butter sandwich
02:30 pm - 1/2 wholemeal pnut butter sandwich
04:00 pm - turkey breast with veg/salad, 1/2 an avacado, blueberries
06:30 pm - wholemeal honey sandwich, whey protein isolate shake
07:30 pm - Chilli lean mince con carne with penne pasta and veg
09:00 pm - 2 egg whites, almonds
Workout
Decline DB bench press 4x6 - 2x22.5KG Dbs (not going all out today, friday is bench singles)
A1 Chest supported rows Db 4x6 - 2x22.5KG Db's
A2 BB Side lunges 4x6 each leg - 42KG
B1 Pull ups (palms facing away) 4x5
B2 Foward lunge held for 45 secs each leg, 4 times - 30KG
The lower iso hold B2 really worked the quads, i couldnt go more than 30KG. after about 30 it starts to burn, felt good though, not an exercise ive really done before.
Ill do 2-3 steady state then just to keep me in shape cardio wise, ill have more time to go through and plan the upper stuff tommorow but im shattered now.
The shoulder thing is annoying, i can tell left arm is weaker than the right, the physio suggested int/ext rotations to help strengthen the left shoulder. I cant afford another physio appointment just yet as i got stuff to pay for but am hoping to go later this year for more help, im also plannin on seeing if a PT at a decent gym to train me for a week or two, just so i have some face to face feedback on nutrition/form/routine etc.
Food
08:30 am - porridge, 1 slice wholemeal with peanut butter, protein shake, tea, green apple
10:30 am - 3 egg whites, 1 whole egg, almonds, coffee, banana
01:00 pm - chicken breast with veg/salad, yoghurt, 1/2 an avacado, 1/2 wholemeal pnut butter sandwich
02:30 pm - 1/2 wholemeal pnut butter sandwich
04:00 pm - turkey breast with veg/salad, 1/2 an avacado, blueberries
06:30 pm - wholemeal honey sandwich, whey protein isolate shake
07:30 pm - Chilli lean mince con carne with penne pasta and veg
09:00 pm - 2 egg whites, almonds
Workout
Decline DB bench press 4x6 - 2x22.5KG Dbs (not going all out today, friday is bench singles)
A1 Chest supported rows Db 4x6 - 2x22.5KG Db's
A2 BB Side lunges 4x6 each leg - 42KG
B1 Pull ups (palms facing away) 4x5
B2 Foward lunge held for 45 secs each leg, 4 times - 30KG
The lower iso hold B2 really worked the quads, i couldnt go more than 30KG. after about 30 it starts to burn, felt good though, not an exercise ive really done before.
Ill do 2-3 steady state then just to keep me in shape cardio wise, ill have more time to go through and plan the upper stuff tommorow but im shattered now.
The shoulder thing is annoying, i can tell left arm is weaker than the right, the physio suggested int/ext rotations to help strengthen the left shoulder. I cant afford another physio appointment just yet as i got stuff to pay for but am hoping to go later this year for more help, im also plannin on seeing if a PT at a decent gym to train me for a week or two, just so i have some face to face feedback on nutrition/form/routine etc.
Re: Dave's workout
- if your doing the hold properly you shouldn't be able to use 30kfs for it, it's a mucles lenghtening/stretching exercise...lower to the halfway position and activate the glute of the back leg on the bench..as you tire you'll lower to the floor but keep the back glute activated the entire time and once that goes, the set is over...it's not muscle builder though
- if it's weaker it's probably less stable in the joint so it is what i said...how does it stack up from arm to arm? if you were to do one arm shoulder presses, what would the difference be?
- if you can video i can assess for you over the net
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
- if it's weaker it's probably less stable in the joint so it is what i said...how does it stack up from arm to arm? if you were to do one arm shoulder presses, what would the difference be?
- if you can video i can assess for you over the net
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
Re: Dave's workout
Week 46 workout 3
Food
08:30 am - bowl of branflakes with honey, 1 slice wholemeal, protein shake, coffee, green apple
10:30 am - 3 egg whites, 1 whole egg, almonds, coffee, banana
01:00 pm - chicken breast with veg/salad, yoghurt, 1/2 an avacado, oatcakes
04:00 pm - turkey breast with veg/salad, 1/2 an avacado, kiwi grapes
06:30 pm - wholemeal honey sandwich, whey protein isolate shake
07:30 pm - 2 salmon with veg and 1 sweet potato, yoghurt
09:00 pm - 3 egg whites with beef
Workout
25 mins freestyle skip rope
leg was not quite at 90, think i used to much weight. left arm is weaker, its mainly noticable when benching, the final reps of a set right arm has no problem whilst the left side is struggling, with shoulder presses i havent noticed a difference which is strange, if im using Db's theyre both the same weight and i have no problem.
Wouldnt ext/int rotations strengthen the muscles that hold the shoulder in place?
At the moment i dont have anything that can do video capture
Food
08:30 am - bowl of branflakes with honey, 1 slice wholemeal, protein shake, coffee, green apple
10:30 am - 3 egg whites, 1 whole egg, almonds, coffee, banana
01:00 pm - chicken breast with veg/salad, yoghurt, 1/2 an avacado, oatcakes
04:00 pm - turkey breast with veg/salad, 1/2 an avacado, kiwi grapes
06:30 pm - wholemeal honey sandwich, whey protein isolate shake
07:30 pm - 2 salmon with veg and 1 sweet potato, yoghurt
09:00 pm - 3 egg whites with beef
Workout
25 mins freestyle skip rope
leg was not quite at 90, think i used to much weight. left arm is weaker, its mainly noticable when benching, the final reps of a set right arm has no problem whilst the left side is struggling, with shoulder presses i havent noticed a difference which is strange, if im using Db's theyre both the same weight and i have no problem.
Wouldnt ext/int rotations strengthen the muscles that hold the shoulder in place?
At the moment i dont have anything that can do video capture
Re: Dave's workout
they train the rotator cuffs but they rely on scapula stability for health so that's where you need to start
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
Re: Dave's workout
Here is what ive got so far, not sure what to add to the upper 'singles' day, swanso you suggested a chest and back 10x10 is that right??
Hows it looking so far??
Monday
Front squats singles (week 1-5 singles, week 2-4 singles, week 3-7 singles, week 4-3 singles)
Reverse lunge 4x6 each leg
Romanian Deadlift 3x8
Core/ab work/Rotator cuff work
Tues Off
Weds Upper low vol/ low int
Flat bench press singles (week 1-5 singles, week 2-4 singles, week 3-7 singles, week 4-3 singles
????
?????
Thurs SS/HIIT cardio
Fri
Snatch Deadlifts 8x2 @ 40%, 45secs btw sets
Rack pulls 10x10
Single leg squats 3x5
Core/ab work/Rotator cuff work
Sat Upper high int/ vol
A1 Inc DB bench press (palms facing each other) 4x6
A2 Chest supported DB rows (some hand placing as bench) 4x6
B1 Wide grip or mixed grip chins
B2 Seated DB Shoulder press
Sun SS/HIIT cardio
Hows it looking so far??
Monday
Front squats singles (week 1-5 singles, week 2-4 singles, week 3-7 singles, week 4-3 singles)
Reverse lunge 4x6 each leg
Romanian Deadlift 3x8
Core/ab work/Rotator cuff work
Tues Off
Weds Upper low vol/ low int
Flat bench press singles (week 1-5 singles, week 2-4 singles, week 3-7 singles, week 4-3 singles
????
?????
Thurs SS/HIIT cardio
Fri
Snatch Deadlifts 8x2 @ 40%, 45secs btw sets
Rack pulls 10x10
Single leg squats 3x5
Core/ab work/Rotator cuff work
Sat Upper high int/ vol
A1 Inc DB bench press (palms facing each other) 4x6
A2 Chest supported DB rows (some hand placing as bench) 4x6
B1 Wide grip or mixed grip chins
B2 Seated DB Shoulder press
Sun SS/HIIT cardio
Re: Dave's workout
Monday
Front squats singles (week 1-5 singles, week 2-4 singles, week 3-7 singles, week 4-3 singles)
Reverse lunge 4x6 each leg
Romanian Deadlift 3x8
Core/ab work/Rotator cuff work
Tues Off
Weds Upper low vol/ low int
Flat bench press singles (week 1-5 singles, week 2-4 singles, week 3-7 singles, week 4-3 singles
a1 - sa pp 4 x 5
a2 - chin ups 4 x 5
b1 - db floor press 4 x 8
b2 - db row 4 x 8
Thurs SS/HIIT cardio
Fri
Snatch Deadlifts 8x2 @ 40%, 45secs btw sets
Rack pulls 10x10
Single leg squats 3x5
Core/ab work/Rotator cuff work
Sat Upper high int/ vol
A1 30 degree db incline press 10x10
b1 chest supported rows 10x10
Sun SS/HIIT cardio
rest 1min btw 10 x 10 sets doing sets for the one exercise in a row...choose the right wt cos this won't change...instead you'll decrease rest 5secs each week and do the same amount in less time
increase the wt for all other exercises each week
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
Front squats singles (week 1-5 singles, week 2-4 singles, week 3-7 singles, week 4-3 singles)
Reverse lunge 4x6 each leg
Romanian Deadlift 3x8
Core/ab work/Rotator cuff work
Tues Off
Weds Upper low vol/ low int
Flat bench press singles (week 1-5 singles, week 2-4 singles, week 3-7 singles, week 4-3 singles
a1 - sa pp 4 x 5
a2 - chin ups 4 x 5
b1 - db floor press 4 x 8
b2 - db row 4 x 8
Thurs SS/HIIT cardio
Fri
Snatch Deadlifts 8x2 @ 40%, 45secs btw sets
Rack pulls 10x10
Single leg squats 3x5
Core/ab work/Rotator cuff work
Sat Upper high int/ vol
A1 30 degree db incline press 10x10
b1 chest supported rows 10x10
Sun SS/HIIT cardio
rest 1min btw 10 x 10 sets doing sets for the one exercise in a row...choose the right wt cos this won't change...instead you'll decrease rest 5secs each week and do the same amount in less time
increase the wt for all other exercises each week
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
Re: Dave's workout
thanks i appreciate it swanso,
one thing though whats SA PP ???? Im guessing Single arm push press, just want to make sure im right.
Is there any rest between the pairs on the upper singles day or is it all straight through with no rest?
so im all set to go, startin it today
one thing though whats SA PP ???? Im guessing Single arm push press, just want to make sure im right.
Is there any rest between the pairs on the upper singles day or is it all straight through with no rest?
so im all set to go, startin it today
Re: Dave's workout
Week 47 workout 1
Food
09:00 am - bowl of porridge mix with honey, slice of wholemeal with peanut butter, apple, protein shake, tea
11:00 am - 2 egg whites 1 whole egg, almonds, banana, coffee
01:00 pm - Chicken breast with veg/salad, wholemeal peanut butter sandwich, yoghurt
03:00 pm ---------------- 04:00 pm (early workout cos no work today, bank hol)
04:00 pm - Whey isolate shake with wholemeal honey sandwich
04:45 pm - tin of tuna with veg/salad and some nat. cottage cheese, kiwi/grapes/pinnapple after
06:45 pm - Home made chilli with brown rice and veg
09:00 pm - 3 egg whites and veg
workout
Front squats singles 5 reps - 85KG (60 secs rest)
Reverse lunge 4x6 each leg - 60KG (60 secs rest)
Romanian Deadlift 3x8 - 90KG (60 secs rest)
Lying leg raises 3x10 (done slowly)
Prone planks 3x1 min
Internal rotations with resistance bands 2x10
external rotations with resistance bands 2x10
All went good, i did a few warm up sets prior to the 3 main lifts, legs feel a bit tired now which is good.
Ate a shitload today (probably to much bread) but main focus at the moment is to bulk up so ill worry bout
cutting at a later date.
Food
09:00 am - bowl of porridge mix with honey, slice of wholemeal with peanut butter, apple, protein shake, tea
11:00 am - 2 egg whites 1 whole egg, almonds, banana, coffee
01:00 pm - Chicken breast with veg/salad, wholemeal peanut butter sandwich, yoghurt
03:00 pm ---------------- 04:00 pm (early workout cos no work today, bank hol)
04:00 pm - Whey isolate shake with wholemeal honey sandwich
04:45 pm - tin of tuna with veg/salad and some nat. cottage cheese, kiwi/grapes/pinnapple after
06:45 pm - Home made chilli with brown rice and veg
09:00 pm - 3 egg whites and veg
workout
Front squats singles 5 reps - 85KG (60 secs rest)
Reverse lunge 4x6 each leg - 60KG (60 secs rest)
Romanian Deadlift 3x8 - 90KG (60 secs rest)
Lying leg raises 3x10 (done slowly)
Prone planks 3x1 min
Internal rotations with resistance bands 2x10
external rotations with resistance bands 2x10
All went good, i did a few warm up sets prior to the 3 main lifts, legs feel a bit tired now which is good.
Ate a shitload today (probably to much bread) but main focus at the moment is to bulk up so ill worry bout
cutting at a later date.
Re: Dave's workout
yep single arm push press
bench, rest, row, rest, bench, rest etc for tghe pairs
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
bench, rest, row, rest, bench, rest etc for tghe pairs
http://www.uponlinetraining.com" onclick="window.open(this.href);return false;
Re: Dave's workout
Week 47 workout 2
Food
08:00 am - bowl of porridge with honey, protein shake, green apple, tea, slice of wholemeal
10:30 am - 3 egg whites 1 whole egg, banana, almonds, coffee
01:00 pm - Chicken breast with veg/salad, 1/2 an avacado, yoghurt
02:00 pm - Wholemeal peanut butter sandwich
04:00 pm - Beef slices with veg/salad, 1/2 an avacado, blueberries
06:00 pm - Whey isolate shake, wholemeal honey sandwich
07:00 pm - lean mince chilli with quinoa and veg
09:00 pm - pilchards and veg
Workout
Flat bench press (singles) 5 reps - 70KG (tried 80 then 75 both too heavy, need to work up)
A1 Single arm DB press 4x5 - 2x15KG DB's (could have done a little more weight but this is more about explosiveness)
A2 Wide Grip Chin ups 4x5 @ Bw
B1 BB Floor press 4x8 - 60KG
B2 Chest supported DB rows 4x8 - 2x17.5KG (could go heavier, raise the weight next week)
Today felt good, seriously need to improve bench, it will come tho
Food
08:00 am - bowl of porridge with honey, protein shake, green apple, tea, slice of wholemeal
10:30 am - 3 egg whites 1 whole egg, banana, almonds, coffee
01:00 pm - Chicken breast with veg/salad, 1/2 an avacado, yoghurt
02:00 pm - Wholemeal peanut butter sandwich
04:00 pm - Beef slices with veg/salad, 1/2 an avacado, blueberries
06:00 pm - Whey isolate shake, wholemeal honey sandwich
07:00 pm - lean mince chilli with quinoa and veg
09:00 pm - pilchards and veg
Workout
Flat bench press (singles) 5 reps - 70KG (tried 80 then 75 both too heavy, need to work up)
A1 Single arm DB press 4x5 - 2x15KG DB's (could have done a little more weight but this is more about explosiveness)
A2 Wide Grip Chin ups 4x5 @ Bw
B1 BB Floor press 4x8 - 60KG
B2 Chest supported DB rows 4x8 - 2x17.5KG (could go heavier, raise the weight next week)
Today felt good, seriously need to improve bench, it will come tho
Re: Dave's workout
Week 47 workout 3
Food
08:00 am - bowl of porridge with honey, protein shake, green apple, tea, slice of wholemeal
10:30 am - 3 egg whites 1 whole egg, banana, almonds, coffee
01:00 pm - Chicken breast with veg/salad, 1/2 an avacado, yoghurt
02:00 pm - Oatcakes
04:00 pm - Chicken slices with veg/salad, 1/2 an avacado, blueberries
06:00 pm - Whey isolate shake, wholemeal honey sandwich
07:00 pm - Lamb with veg and small amount of boiled potatoes
09:00 pm - Tin of tuna and veg
Workout
Steady State Freestyle Skip rope - 30 mins
(i call it freestyle just cos i vary between multiple ways of skipping)
Food
08:00 am - bowl of porridge with honey, protein shake, green apple, tea, slice of wholemeal
10:30 am - 3 egg whites 1 whole egg, banana, almonds, coffee
01:00 pm - Chicken breast with veg/salad, 1/2 an avacado, yoghurt
02:00 pm - Oatcakes
04:00 pm - Chicken slices with veg/salad, 1/2 an avacado, blueberries
06:00 pm - Whey isolate shake, wholemeal honey sandwich
07:00 pm - Lamb with veg and small amount of boiled potatoes
09:00 pm - Tin of tuna and veg
Workout
Steady State Freestyle Skip rope - 30 mins
(i call it freestyle just cos i vary between multiple ways of skipping)