9:44 am - Home Yesterday I completed a KSC Powerbuilding (C60_2A) as follows: Shoulder Rehab - Red Bands Decline Bench 12-135, 10-165, 8-195, 6-225, 3 sets of 5 @ 245 Superset with: Band Facepulls 7 sets of 15 w/ Purple Band Decline Bench CGBP 3 sets of 5 @ 195 Superset with: Preacher Curls 12-90, 10-90, 8-90 Tri-set: DB Incline BP 12-50, 10-50, 8-50 DB Flyes 12-20, 10-20, 8-20 Incline DB Hammer Curls 12-30, 10-30, 8-30 Bodyweight: 200.0 Pounds (Down 19.0 pounds from 219.0 on 7/2) Workout Duration: 0:52:05.13 h:mm:ss.ms (with 1:00 rest between sets) Good workout. In the past several months I've been trying various programs and exercises. Most recently I was playing around with the 8x8 program from Vince Gironda and prior to that Sheiko's Bench Specialization program. I finally decided to try Andy Baker's KSC Powerbuilding program for a while. I'll only be able to do squats and deadlifts for 1.5 more weeks until my surgery. At that point I'll probably combine the KSC program with Sheiko or come up with some other upper body only program while my foot heals up. Progress Pics:
531 One Exercise Per Bodypart (C59_1B)
6:40 am - Home Today I completed 531 One Exercise Per Bodypart (C59_1B) as follows: Shoulder Rehab - Red Bands Decline Bench 15-45, 10-135, 8-155, 6-175, 5-195, 4-215 Superset with: TBar Rows 10-80, 8-100, 6-105, 5-120, 4-140 Incline Bench 12-165, 10-165, 8-165 Superset with: DB BOLR 12-15, 10-15, 8-20 Tri-set: Lat Pulldowns 10-60, 8-75, 6-85, 5-95, 15-105 Arm Blaster EZ Curls 12-65, 10-65, 8-65 EZ Bar French Press 12-65, 10-65, 8-65 Bodyweight: 206.6 Pounds (Down 12.4 pounds from 219.0 on 7/2) Workout Duration: 0:53:01.76 h:mm:ss.ms (with 1:00 rest between sets) Good workout yesterday. My left elbow was sore on the first set of French Press but it warmed up and felt better after that. I started this cycle with light weights to focus on form. It worked well but the Lat Pulldowns felt too light so I'll probably make an adjustment there for next week.
531 One Exercise Per Bodypart (C59_1A)
7:00 am - Home This morning I completed 531 One Exercise Per Bodypart (C59_1A) as follows: Bison Bar Squats 10-70, 8-85, 6-95, 5-105, 4-115 Calf Raises 20-95, 18-95, 16-95, 14-95, 12-95 Superset with: Leg Extensions 12-50, 11-60, 10-70, 9-70, 8-70 Decline Situps 12, 11, 10, 9, 8 Superset with: Wtd. Hypers 12-35, 11-35, 10-35, 9-35, 8-35 Bodyweight: 206.0 Pounds (Down 13.0 pounds from 219.0 on 7/2) Workout Duration: 0:28:34.54 h:mm:ss.ms (with 1:00 rest between sets) Work has finally started to slow down for a while (at least for the next few weeks LOL), so I'm taking the opportunity to start logging again. I'll catch up on all your journals later tonight or tomorrow morning. I started a new workout plan tody and so far so good. It's a 4 Day Split which I think will give me the best recovery. Last week I started a 6 Day PPL Split that was good but I'll save it for later as I think recovery would've been tough on that one. This new program is based on one I found in the book "Ironman's Ultimate Guide to Building Muscle Mass". It's my go-to book when I want to try something new. Of course I'm using the 531 percentages for the big exercises...but with more reps. I'm still waiting to finish Physical Therapy and potentially get scheduled for foot surgery. In the meantime, even though the doctor advised against it, I've started doing very light squats and trap bar deadlifts. If I have the surgery I likely will be out of commission with legs again for 6 months to a year so I figured what the hell, I'll keep them light and do them for a little while before that happens.
Hypertrophy Workout (C58_1A)
9:03 am - Home This morning I did a Hypertrophy Workout (C58_1A) as follows: Shoulder Rehad - Red Bands Bench Press 15-135, 13-155, 11-185, 9-305, 7-225, 5-255 Superset with: Band Chest Flyes - Red Bands 5 sets of 15 Incline DB BP 12-45, 10-45, 8-45 Superset with: Incline DB Flyes 12-15, 10-15, 8-15 Triceps Pressdowns 3 sets of 20 @ 55 Leg Extensions 12-50, 15-50, 15-50 Superset with: Leg Curls 3 sets of 12 @ 50 Bodyweight: 204.8 Pounds (Down 14.2 pounds from 219.0 on 7/2) Workout Duration: 0:47:43.49 h:mm:ss.ms (with 1:00 rest between sets) Good past couple of workouts. I got my new bench in so I'm able to do preacher curls, leg curls, and leg extensions now so that adds some nice variety. Also, it's nice to be able to do some sort of leg exercises again. The bench isn't the greatest but it gets the job done.
Hypertrophy Workout (C57_3D)
10:05 am - Home Saturday morning I did a Hypertrophy Workout (C57_3D) as follows: Shoulder Rehad - Red Bands CGBP 12-145, 10-175, 5-225 Superset with: French Press 12-69, 10-69, 8-69 Dips 12, 10, 8 Superset with: BB Curls 12-69, 10-69, 8-69 Preacher Curls 12-50, 10-60, 8-70 Decline Situps 2 sets of 10 Bodyweight: 204.8 Pounds (Down 14.2 pounds from 219.0 on 7/2) Workout Duration: 0:39:56.79 h:mm:ss.ms (with 1:00 rest between sets)
Hypertrophy Workout (C57_3C)
6:33 am - Home This morning I did a Hypertrophy Workout (C57_3C) as follows: Shoulder Rehab - Red Bands Decline Bench Press 13-135, 11-155, 9-190, 7-215, 5-240 Superset with: Band Facepulls 5 sets of 15 @ Purple Band Incline BP (FSL) 5-190, 5-190, 5-190 Superset with: Upright Rows 12-85, 10-85, 8-85 Tri-set: DB Side Lateral Raises 12-15, 10-15, 8-15 DB BOLR 12-15, 10-15, 8-15 Decline Situps 3 sets of 15 Bodyweight: 205.6 Pounds (Down 13.4 pounds from 219.0 on 7/2) Workout Duration: 0:39:50.79 h:mm:ss.ms (with 1:00 rest between sets)
5 Day Bodybuilding Workout (C57_1C)
6:38 am - Home This morning I did one of my 5 Day Bodybuilding Workouts (C57_1C) as follows: Shoulder Rehab - Red Bands Decline Bench Press 13-135, 11-155, 9-175, 7-195, 5-215 Superset with: Band Facepulls 5 sets of 15 @ Purple Band Incline BP (FSL) 12-165, 10-165, 8-165 Superset with: Upright Rows 12-75, 10-75, 8-75 DB Side Lateral Raises 12-15, 10-15, 8-15 Superset with: DB BOLR 12-15, 10-15, 8-15 Bodyweight: 207.6 Pounds (Down 11.4 pounds from 219.0 on 7/2) Workout Duration: 0:34:45.91 h:mm:ss.ms (with 1:00 rest between sets) Good workout today. I'm enjoying these higher rep ranges. They are tough but I can really feel them hitting the muscles more than the lower rep sets I was doing before.
5 Day Bodybuilding Workout (C57_1B)
7:03 am - Home Wednesday morning I did one of my 5 Day Bodybuilding Workouts (C57_1B) as follows: Shoulder Rehab - Red Bands Seal Rows 13-95, 11-115, 9-135, 7-145, 5-155, 13-125 Seated Barbell Shrugs 15-135, 15-155, 15-175 Tri-Set: MG Chins 12 (narrow grip), 10 (medium grip), 8 (wide grip), 6 (angled grip) Leg Raises 4 sets of 15 Reverse Hypers 4 sets of 10 Bodyweight: 207.6 Pounds (Down 11.4 pounds from 219.0 on 7/2) Workout Duration: 0:36:07.04 h:mm:ss.ms (with 1:00 rest between sets) It was a good workout. I had a little trouble getting comfortable with the seated barbell shrugs, but once I found a good position at the end of the bench they felt good. That was the first time I've seal rows at home and they felt good too.
5 Day Bodybuilding Program (C57_1A)
6:40 am - Home This morning I completed my 5 Day Bodybuilding Program (C57_1A) as follows: Shoulder Rehad - Red Bands Band Chest Flyes - Red Bands 5 sets of 10 Superset with: Bench Press 15-115, 13-145, 11-175, 9-195, 7-225, 5-245 Incline DB BP 12-40, 10-40, 8-40 Superset with: Incline DB Flyes 12-15, 10-15, 8-15 Triceps Pressdowns 3 sets of 20 @ 50 Superset with: Leg Raises 25, 15, 15 Bodyweight: 210.4 Pounds (Down 8.6 pounds from 219.0 on 7/2) Workout Duration: 0:46:56.87 h:mm:ss.ms (with 1:00 rest between sets) I'm changing things up starting with this cycle. I've dropped weight on all of my lifts and am focusing on doing more volume. I'm also focusing on tightening up my diet, getting rid of as much junk as I can, and making sure to get enough protein. I'm playing with Intermittent Fasting a bit, as my body seems to function well with that type of schedule.
Strength & Mass After 40 (C56_3B)
7:15 am - Home Tuesday morning I completed Strength & Mass After 40 (C56_3B) as follows: Band Chest Flyes 5 sets of 10 @ Red Band Superset with; Decline Bench Press 3-135, 3-160, 3-205, 1-225, 3 sets o1 5 @ 250 Decline CGBP 3 sets of 8 @ 190 Superset with: Seated Side Lateral Raises 3 sets of 15 @ 15 KB French Press 8-62.5, 10-50, 10-50 Superset with: Leg Raises 3 sets of 15 Bodyweight: 213.4 Pounds (Down 5.6 pounds from 219.0 on 7/2) Workout Duration: 0:24:33.85 h:mm:ss.ms (with 1:00 rest between sets) Work has been crazy lately so I've fallen way behind on my journal entries. I've still been hitting all of my workouts though. My cast was removed yesterday and I was very ready for that. Unfortunately my ankle, foot, and lower leg are sore and tender. I had visions of being able to get back to squatting and deadlifting before too long but my doctor squashed that. He told me to still use a crutch when walking and to limit my walking as much as possible for the next 7 days. After that I can gradually increase my movement over the next 5 weeeks and then he'll reassess me. In the meantime I can't do any exercises that put weight on my leg, so no squats, deadlifts, barbell rows, etc. I'll keep going with my upper body only workouts seated as much as possible. I'm going on a road trip to my in-laws house in Utah for the next week (starting Saturday). I'll probably take that time completely off from lifting although I plan to do some daily pushups and possibly chins if I can find someplace to do them near their house. When I get back from that trip I'm planning to change up my workouts some. It will involve pieces of the Strength & Mass over 40 program, namely working up to sets of 3x5,3x3,and 3x1 on bench and incline bench. My warmup sets for those lifts will involve reps of 15,13,11,9,and 7 to work more on hypertrophy. All of my assistance lifts will be done for hypertrophy with lower weights. Once I am able to do so I'll add squats, deadlifts, and rows back in as well.
Slavin Strength 