Most recent edit on 2005-06-20 09:25:07 by RichardBerg
Additions:
Workout Schedule
a WikiLog
WilRec hours∞
weights indicate those of the last set
reps indicate the number achieved in the last set; assume other sets are complete (8 on most, 10 on squat, 20 on calf, 3x7 on curl/shoulder)
1 swimming set of xx reps = one day of xx 50-yd laps
|| week of || Squat || Bench || Curl || Lat pulldown || Seated Row || Calf || Shoulder || Abs / Obliques || Swimming || Notes ||
|| 19/05/03 || 3x8 / 115 || 3x8 / 85 || 2x8 / 30 || || || || || || || with ThomasBerg ||
|| 26/05/03 || 3x8 / 125 || 3x5 / 95 || 2x8 / 30 || 3x8 / 100 || 3x6 / 100 || || 3x8 / 70 || || || with ThomasBerg, shoulder machine ||
|| 02/06/03 || || || || || || || || || || ||
|| 09/06/03 || 3x8 / 125 || 3x7 / 95 || 2x6 / 35 || 3x8 / 110 || 3x7 / 100 || || 3x8 / 65 || 3x40 crunch || || ||
|| 16/06/03 || 3x8 / 135 || 3x8 / 95 || 2x8 / 35 || || || || || || || ||
|| 23/06/03 || 3x8 / 145 || 3x8 / 100 || 2x7 / 35 || 3x8 / 110 || 3x8 / 100 || 3x20 / 190 || 3x8 / 70 || 3x40 crunch || || rotary calf ||
|| 30/06/03 || || || || 3x7 / 100 || 3x8 / 110 || || 3x8 / 65 || || || begin shoulder machine "advanced movement" ||
|| 07/07/03 || || || 3x(7x7) / 24 || 3x8 / 110 || 3x8 / 100 || || 3x(3x4) / 30 || lotta situp/obliques || || begin Jacob's 3x7 curl & shoulders ||
|| 14/07/03 || 3x8 / 175 || 3x5 / 105 || 3x(3x7) / 24 || 3x8 / 105 || 3x7 / 100 || 3x20 / 210 || 3x(3x5) / 30 || 2x25 crunch || || begin "real" form on crunch, adv. movement on lat ||
|| 21/07/03 || 3x10 / 130 || 3x6 / 105 || 3x(3x7) / 30 || 3x8 / 110 || 3x6 / 110 || 3x20 / 230 || 3x(3x4) / 30 || 2x40 crunch, 1x30 situp+oblique || 3x20 || begin freestanding squat w/ informal help, normal lat ||
|| 28/07/03 || 3x10 / 175 || 3x7 / 110 || 3x(2x7) / 35 || 3x8 / 110 || 3x8 / 110 || 3x20 / 250 || 3x(3x7) / 30 || 2x(2x25) incline situp || 1x20, 1x10 || no 15lb dumbells for curl, resume adv. lat ||
|| 04/08/03 || 3x10 / 185 || 3x8 / 110 || 3x(3x7) / 30 || 3x8 / 110 || 3x8 / 110 || 3x20 / 260 || 3x(2x7) / 30 || 2x50 crunch || 5xdiversion lake || revert to power-rack squat, normal lat ||
|| 11/08/03 || 3x10 / 185 || 3x7 / 110 || 3x(3x7) / 30 || 3x8 / 120 || 3x12 / 120 || || 3x(3x7) / 30 || 2x50 weighted crunch || || ||
|| 18/08/03 || || || || || || || || || || end cycle ||
|| 25/08/03 || || || || || || || || || || new cycle ||
|| 01/09/03 || 3x10 / 175 || 3x8 / 100 || 3x(3x7) / 30 || 3x8 / 112.5 || 3x8 / 100 || 3x20 / 270 || 3x(3x7) / 30 || 2x20 incline situp || || begin incline calf ||
|| 08/09/03 || || || || || || || || || || lotsa work ||
|| 15/08/03 || || || || || || || || || || busy ||
|| 22/08/03 || 3x10 / 175 || 3x8 / 100 || 3x(3x7) / 30 || 3x10 / 120 || 3x4 / 110 || 3x20 / 260 || 3x(3x7) / 30 || 30 incline situp || || ||
HypertrophySpecificTraining
before pic∞ (1/28/03)
after pic (check back c. May '04)
figures indicate 1 workout set, usually preceded by a lighter warmup set
exercises using BW (eg dip) assume it to be 170lb
squat bar = 20lb, curl bar = 15lb
|| || Squat || Dip || Bent-Over Row || Bicep Curl || Abs || Notes ||
|| Mon 26/01/04 || (lunges) || 15x60 (bench) || 15x70 (cable) || 65x12 || || Mike/Sarah @ Alexan ||
|| Wed || 15x140 || 15x60 || 15x70 || 15x20 || 2x15xBW || begin HST for real ||
|| Sun || 15x145 || 15x60 || 15x70 || 15x20 || 2x15xBW || ||
|| Tue 03/02/04 || 15x145 || 15x65 || 15x75 || 15x30 || || ||
|| Thur || 15x150 || 15x70 || 15x80 || 15x35 || || ||
|| Sat || 15x160 || 15x75 || 15x85 || 15x40 || 2x15x10 || ||
|| Mon 09/02/04 || 10x160 || 10x70 || 10x80 || 10x35 || || ||
|| Wed || 10x165 || 10x75 || 10x85 || 10x35 || 2x15x25 || ||
|| Sat || 10x170 || 10x80 || 10x90 || 10x40 || 15xBW @ 4 || crunch machine -> incline situp ||
|| Tue 17/02/04 || 10x170 || 10x80 || 10x90 || 10x40 || || ||
|| Fri || 10x175 || 10x85 || 10x95 || 10x40 || || ||
|| Sun || 10x180 || 10x90 || 10x100 || 10x50 || 15xBW @ 1 || worked abs some, determined they're injured ||
|| Thur 26/02/04 || 5x185 || 5x100 || 5x105 || 10x55 || || shitty week, eh? ||
|| Mon 01/03/04 || 5x195 || 5x105 || 5x110* || 5x50 || || *seated cable row; forgot @ Wilson, oops ||
|| Wed || 5x210 || 5x115 || 5x115 || 5x55 || || ||
|| Fri || 5x220 || 5x120 || 5x120 || 5x60 || || ||
|| Mon 08/03/04 || || || || || || SD #1 ||
|| Mon 15/03/04 || || || || || || SD #2 ||
HST phase two
Beyond Fitness∞ hours etc.
Deletions:
Workout Schedule
a WikiLog
WilRec hours∞
weights indicate those of the last set
reps indicate the number achieved in the last set; assume other sets are complete (8 on most, 10 on squat, 20 on calf, 3x7 on curl/shoulder)
1 swimming set of xx reps = one day of xx 50-yd laps
|| week of || Squat || Bench || Curl || Lat pulldown || Seated Row || Calf || Shoulder || Abs / Obliques || Swimming || Notes ||
|| 19/05/03 || 3x8 / 115 || 3x8 / 85 || 2x8 / 30 || || || || || || || with ThomasBerg ||
|| 26/05/03 || 3x8 / 125 || 3x5 / 95 || 2x8 / 30 || 3x8 / 100 || 3x6 / 100 || || 3x8 / 70 || || || with ThomasBerg, shoulder machine ||
|| 02/06/03 || || || || || || || || || || ||
|| 09/06/03 || 3x8 / 125 || 3x7 / 95 || 2x6 / 35 || 3x8 / 110 || 3x7 / 100 || || 3x8 / 65 || 3x40 crunch || || ||
|| 16/06/03 || 3x8 / 135 || 3x8 / 95 || 2x8 / 35 || || || || || || || ||
|| 23/06/03 || 3x8 / 145 || 3x8 / 100 || 2x7 / 35 || 3x8 / 110 || 3x8 / 100 || 3x20 / 190 || 3x8 / 70 || 3x40 crunch || || rotary calf ||
|| 30/06/03 || || || || 3x7 / 100 || 3x8 / 110 || || 3x8 / 65 || || || begin shoulder machine "advanced movement" ||
|| 07/07/03 || || || 3x(7x7) / 24 || 3x8 / 110 || 3x8 / 100 || || 3x(3x4) / 30 || lotta situp/obliques || || begin Jacob's 3x7 curl & shoulders ||
|| 14/07/03 || 3x8 / 175 || 3x5 / 105 || 3x(3x7) / 24 || 3x8 / 105 || 3x7 / 100 || 3x20 / 210 || 3x(3x5) / 30 || 2x25 crunch || || begin "real" form on crunch, adv. movement on lat ||
|| 21/07/03 || 3x10 / 130 || 3x6 / 105 || 3x(3x7) / 30 || 3x8 / 110 || 3x6 / 110 || 3x20 / 230 || 3x(3x4) / 30 || 2x40 crunch, 1x30 situp+oblique || 3x20 || begin freestanding squat w/ informal help, normal lat ||
|| 28/07/03 || 3x10 / 175 || 3x7 / 110 || 3x(2x7) / 35 || 3x8 / 110 || 3x8 / 110 || 3x20 / 250 || 3x(3x7) / 30 || 2x(2x25) incline situp || 1x20, 1x10 || no 15lb dumbells for curl, resume adv. lat ||
|| 04/08/03 || 3x10 / 185 || 3x8 / 110 || 3x(3x7) / 30 || 3x8 / 110 || 3x8 / 110 || 3x20 / 260 || 3x(2x7) / 30 || 2x50 crunch || 5xdiversion lake || revert to power-rack squat, normal lat ||
|| 11/08/03 || 3x10 / 185 || 3x7 / 110 || 3x(3x7) / 30 || 3x8 / 120 || 3x12 / 120 || || 3x(3x7) / 30 || 2x50 weighted crunch || || ||
|| 18/08/03 || || || || || || || || || || end cycle ||
|| 25/08/03 || || || || || || || || || || new cycle ||
|| 01/09/03 || 3x10 / 175 || 3x8 / 100 || 3x(3x7) / 30 || 3x8 / 112.5 || 3x8 / 100 || 3x20 / 270 || 3x(3x7) / 30 || 2x20 incline situp || || begin incline calf ||
|| 08/09/03 || || || || || || || || || || lotsa work ||
|| 15/08/03 || || || || || || || || || || busy ||
|| 22/08/03 || 3x10 / 175 || 3x8 / 100 || 3x(3x7) / 30 || 3x10 / 120 || 3x4 / 110 || 3x20 / 260 || 3x(3x7) / 30 || 30 incline situp || || ||
HypertrophySpecificTraining
before pic∞ (1/28/03)
after pic (check back c. May '04)
figures indicate 1 workout set, usually preceded by a lighter warmup set
exercises using BW (eg dip) assume it to be 170lb
squat bar = 20lb, curl bar = 15lb
|| || Squat || Dip || Bent-Over Row || Bicep Curl || Abs || Notes ||
|| Mon 26/01/04 || (lunges) || 15x60 (bench) || 15x70 (cable) || 65x12 || || Mike/Sarah @ Alexan ||
|| Wed || 15x140 || 15x60 || 15x70 || 15x20 || 2x15xBW || begin HST for real ||
|| Sun || 15x145 || 15x60 || 15x70 || 15x20 || 2x15xBW || ||
|| Tue 03/02/04 || 15x145 || 15x65 || 15x75 || 15x30 || || ||
|| Thur || 15x150 || 15x70 || 15x80 || 15x35 || || ||
|| Sat || 15x160 || 15x75 || 15x85 || 15x40 || 2x15x10 || ||
|| Mon 09/02/04 || 10x160 || 10x70 || 10x80 || 10x35 || || ||
|| Wed || 10x165 || 10x75 || 10x85 || 10x35 || 2x15x25 || ||
|| Sat || 10x170 || 10x80 || 10x90 || 10x40 || 15xBW @ 4 || crunch machine -> incline situp ||
|| Tue 17/02/04 || 10x170 || 10x80 || 10x90 || 10x40 || || ||
|| Fri || 10x175 || 10x85 || 10x95 || 10x40 || || ||
|| Sun || 10x180 || 10x90 || 10x100 || 10x50 || 15xBW @ 1 || worked abs some, determined they're injured ||
|| Thur 26/02/04 || 5x185 || 5x100 || 5x105 || 10x55 || || shitty week, eh? ||
|| Mon 01/03/04 || 5x195 || 5x105 || 5x110* || 5x50 || || *seated cable row; forgot @ Wilson, oops ||
|| Wed || 5x210 || 5x115 || 5x115 || 5x55 || || ||
|| Fri || 5x220 || 5x120 || 5x120 || 5x60 || || ||
|| Mon 08/03/04 || || || || || || SD #1 ||
|| Mon 15/03/04 || || || || || || SD #2 ||
Edited on 2004-03-15 00:54:57 by RichardBerg
Additions:
|| Mon 01/03/04 || 5x195 || 5x105 || 5x110* || 5x50 || || *seated cable row; forgot @ Wilson, oops ||
|| Fri || 5x220 || 5x120 || 5x120 || 5x60 || || ||
|| Mon 08/03/04 || || || || || || SD #1 ||
|| Mon 15/03/04 || || || || || || SD #2 ||
Deletions:
|| Mon 02/03/04 || 5x195 || 5x105 || 5x110* || 5x50 || || *seated cable row; forgot @ Wilson, oops ||
Edited on 2004-03-04 03:33:15 by cpe-024-163-077-217.nc.rr.com
Additions:
squat bar = 20lb, curl bar = 15lb
Edited on 2004-03-04 03:32:37 by cpe-024-163-077-217.nc.rr.com
Additions:
|| Wed || 5x210 || 5x115 || 5x115 || 5x55 || || ||
Edited on 2004-03-02 01:28:19 by cpe-024-163-077-217.nc.rr.com
Additions:
|| Mon 02/03/04 || 5x195 || 5x105 || 5x110* || 5x50 || || *seated cable row; forgot @ Wilson, oops ||
Deletions:
|| Mon 02/03/04 || 5x195 || 5x105 || forgot || 5x50 || || ||
Edited on 2004-03-01 23:20:35 by cpe-024-163-077-217.nc.rr.com
Additions:
|| Tue 17/02/04 || 10x170 || 10x80 || 10x90 || 10x40 || || ||
|| Thur 26/02/04 || 5x185 || 5x100 || 5x105 || 10x55 || || shitty week, eh? ||
|| Mon 02/03/04 || 5x195 || 5x105 || forgot || 5x50 || || ||
Deletions:
|| Tue 17/03/04 || 10x170 || 10x80 || 10x90 || 10x40 || || ||
|| Thur 26/03/04 || 5x185 || 5x100 || 5x105 || 10x55 || || ||
Edited on 2004-02-29 08:03:45 by cpe-024-163-077-217.nc.rr.com
Additions:
exercises using BW (eg dip) assume it to be 170lb
Edited on 2004-02-29 08:02:35 by cpe-024-163-077-217.nc.rr.com
Additions:
|| Thur 26/03/04 || 5x185 || 5x100 || 5x105 || 10x55 || || ||
Edited on 2004-02-22 20:29:49 by teer30.acpub.duke.edu
Additions:
|| Sat || 10x170 || 10x80 || 10x90 || 10x40 || 15xBW @ 4 || crunch machine -> incline situp ||
|| Sun || 10x180 || 10x90 || 10x100 || 10x50 || 15xBW @ 1 || worked abs some, determined they're injured ||
Deletions:
|| Sat || 10x170 || 10x80 || 10x90 || 10x40 || 15xBW || crunch machine -> incline situp ||
Edited on 2004-02-21 02:49:44 by RichardBerg
Additions:
|| Fri || 10x175 || 10x85 || 10x95 || 10x40 || || ||
Edited on 2004-02-19 01:53:38 by RichardBerg
Additions:
|| Tue 17/03/04 || 10x170 || 10x80 || 10x90 || 10x40 || || ||
Edited on 2004-02-14 22:14:49 by RichardBerg
Additions:
|| Sat || 10x170 || 10x80 || 10x90 || 10x40 || 15xBW || crunch machine -> incline situp ||
Edited on 2004-02-14 20:30:48 by RichardBerg
Additions:
WilRec hours∞
Edited on 2004-02-14 05:57:15 by RichardBerg
Additions:
|| Wed || 10x165 || 10x75 || 10x85 || 10x35 || 2x15x25 || ||
Edited on 2004-02-11 01:47:32 by RichardBerg
Additions:
|| Mon 09/02/04 || 10x160 || 10x70 || 10x80 || 10x35 || || ||
Deletions:
|| Mon 09/02/04 || 10x160 || 10x70 || 10x80 || 10x30 || || ||
Edited on 2004-02-11 01:46:00 by RichardBerg
Additions:
|| Thur || 15x150 || 15x70 || 15x80 || 15x35 || || ||
|| Sat || 15x160 || 15x75 || 15x85 || 15x40 || 2x15x10 || ||
Deletions:
|| Thur || 15x150 || 15x70 || 14x80 || 15x35 || || ||
|| Sat || 15x160 || 15x75 || 14x85 || 15x40 || 2x15x10 || ||
Edited on 2004-02-11 01:45:36 by RichardBerg
Additions:
|| Mon 09/02/04 || 10x160 || 10x70 || 10x80 || 10x30 || || ||
Edited on 2004-02-09 22:57:15 by user-119-97.wireless.duke.edu
Additions:
|| Sat || 15x160 || 15x75 || 14x85 || 15x40 || 2x15x10 || ||
Edited on 2004-02-06 04:06:03 by RichardBerg
Additions:
|| Tue 03/02/04 || 15x145 || 15x65 || 15x75 || 15x30 || || ||
|| Thur || 15x150 || 15x70 || 14x80 || 15x35 || || ||
Deletions:
|| Tue 03/02/04 || 15x145 || 15x65 || 15x75 || 15x30 || ||
Oldest known version of this page was edited on 2004-02-04 01:59:52 by RichardBerg []
Page view:
Workout Schedule
a
WikiLog
weights indicate those of the last set
reps indicate the number achieved in the last set; assume other sets are complete (8 on most, 10 on squat, 20 on calf, 3x7 on curl/shoulder)
1 swimming set of xx reps = one day of xx 50-yd laps
||
week of || Squat || Bench || Curl || Lat pulldown || Seated Row || Calf || Shoulder || Abs / Obliques || Swimming || Notes ||
|| 19/05/03 || 3x8 / 115 || 3x8 / 85 || 2x8 / 30 || || || || || || || with
ThomasBerg ||
|| 26/05/03 || 3x8 / 125 || 3x5 / 95 || 2x8 / 30 || 3x8 / 100 || 3x6 / 100 || || 3x8 / 70 || || || with
ThomasBerg, shoulder
machine ||
|| 02/06/03 || || || || || || || || || || ||
|| 09/06/03 || 3x8 / 125 || 3x7 / 95 || 2x6 / 35 || 3x8 / 110 || 3x7 / 100 || || 3x8 / 65 || 3x40 crunch || || ||
|| 16/06/03 || 3x8 / 135 || 3x8 / 95 || 2x8 / 35 || || || || || || || ||
|| 23/06/03 || 3x8 / 145 || 3x8 / 100 || 2x7 / 35 || 3x8 / 110 || 3x8 / 100 || 3x20 / 190 || 3x8 / 70 || 3x40 crunch || || rotary calf ||
|| 30/06/03 || || || || 3x7 / 100 || 3x8 / 110 || || 3x8 / 65 || || || begin shoulder machine "advanced movement" ||
|| 07/07/03 || || || 3x(7x7) / 24 || 3x8 / 110 || 3x8 / 100 || || 3x(3x4) / 30 || lotta situp/obliques || || begin Jacob's 3x7 curl & shoulders ||
|| 14/07/03 || 3x8 / 175 || 3x5 / 105 || 3x(3x7) / 24 || 3x8 / 105 || 3x7 / 100 || 3x20 / 210 || 3x(3x5) / 30 || 2x25 crunch || || begin "real" form on crunch, adv. movement on lat ||
|| 21/07/03 || 3x10 / 130 || 3x6 / 105 || 3x(3x7) / 30 || 3x8 / 110 || 3x6 / 110 || 3x20 / 230 || 3x(3x4) / 30 || 2x40 crunch, 1x30 situp+oblique || 3x20 || begin freestanding squat w/ informal help, normal lat ||
|| 28/07/03 || 3x10 / 175 || 3x7 / 110 || 3x(2x7) / 35 || 3x8 / 110 || 3x8 / 110 || 3x20 / 250 || 3x(3x7) / 30 || 2x(2x25) incline situp || 1x20, 1x10 || no 15lb dumbells for curl, resume adv. lat ||
|| 04/08/03 || 3x10 / 185 || 3x8 / 110 || 3x(3x7) / 30 || 3x8 / 110 || 3x8 / 110 || 3x20 / 260 || 3x(2x7) / 30 || 2x50 crunch || 5xdiversion lake || revert to power-rack squat, normal lat ||
|| 11/08/03 || 3x10 / 185 || 3x7 / 110 || 3x(3x7) / 30 || 3x8 / 120 || 3x12 / 120 || || 3x(3x7) / 30 || 2x50 weighted crunch || || ||
|| 18/08/03 || || || || || || || || || || end cycle ||
|| 25/08/03 || || || || || || || || || || new cycle ||
|| 01/09/03 || 3x10 / 175 || 3x8 / 100 || 3x(3x7) / 30 || 3x8 / 112.5 || 3x8 / 100 || 3x20 / 270 || 3x(3x7) / 30 || 2x20 incline situp || || begin incline calf ||
|| 08/09/03 || || || || || || || || || || lotsa work ||
|| 15/08/03 || || || || || || || || || || busy ||
|| 22/08/03 || 3x10 / 175 || 3x8 / 100 || 3x(3x7) / 30 || 3x10 / 120 || 3x4 / 110 || 3x20 / 260 || 3x(3x7) / 30 || 30 incline situp || || ||
HypertrophySpecificTraining
before pic∞ (1/28/03)
after pic (check back c. May '04)
figures indicate 1 workout set, usually preceded by a lighter warmup set
|| || Squat || Dip || Bent-Over Row || Bicep Curl || Abs || Notes ||
|| Mon 26/01/04 || (lunges) || 15x60 (bench) || 15x70 (cable) || 65x12 || || Mike/Sarah @ Alexan ||
|| Wed || 15x140 || 15x60 || 15x70 || 15x20 || 2x15xBW || begin HST for real ||
|| Sun || 15x145 || 15x60 || 15x70 || 15x20 || 2x15xBW || ||
|| Tue 03/02/04 || 15x145 || 15x65 || 15x75 || 15x30 || ||
Back to StuffToDo
