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Time to rebuild15928

swollenscott private msg quote post Address this user
It's been really tough recently. I've had an awful breakup and am at that point where you need to regain your focus. As a result I'm starting a new log focusing on my physical rebuild.

Outside of gym I'm renovating my place, smashing work and focusing on being social. Basically trying to regain my hold on life. I guess I'm still alive, healthy, employed and not too bad looking so I can't be a dick a wollow in self pity. I mean just the other day Greg Plitt died. You never know what cards your life holds so make the most of life and your advantages.

I've choosen to try the following program as I've been eyeing it for a while. Another member here @lolssons is trying it. I've made slightly different selections. Here it is:

Day 1   Back and Deadlift
Exercise 1: Deadlift 5x5 (80%)
Exercise 2: BB Row 4x8 (70%)
Exercise 3: Weighted neutral grip chins 4x8 (70%)
Exercise 4: High Pull 4x8 (70%)
ABS

Day 2   Chest and Shoulders
Exercise 1: Flat BB Press 5x5 (80%)
Exercise 2: Incline DB Press 4x8 (70%)
Exercise 3: Military Press 4x8 (70%)
Exercise 4: DB lateral raise 8x8 (60%)
CALVES

Day 3   OFF

Day 4   Biceps and Triceps
Exercise 1.1: Neutral (hammer) grip curl variation 4x4-6
Exercise 1.2: Close-grip press 4x4-6
Exercise 2.1: BB curl 3x8-10
Exercise 2.2: Overhead EZ triceps extensions 3x8-10
Exercise 3.1: Reverse EZ curl 3x10-12
Exercise 3.2: Triceps pull pulldown 3x10-12
ABS

Day 5   Legs
Exercise 1:  Squat 5x5 (80%)
Exercise 2:  Bulgarian Spilt Squat 4x8 (70%)
Exercise 3:  Good Morning 4x8 (70%)
Exercise 4 (optional): Lying Leg curl 4x8 (70%)
Exercise 4.1: Seated leg extensions 10/8/6/20 (50-75%):
Exercise 4.2: Seated leg curls 10/8/6/20 (50-75%):
CALVES

Day 6   Chest and Back
Exercise 1.1: Low Incline DB Press 4x8 (70%)
Exercise 1.2: DB Chest supported row 4x8 (70%)
Exercise 2.1: Low Incline DB Flye 4x8 (70%)
Exercise 2.2: Rear DB raise 4x8 (70%)
Exercise 3.1: Cable flye 10/8/6/20 (50-75%):
Exercise 3.2: Facepulls 10/8/6/20 (50-75%):
ABS

Day 7   OFF

My goals are to use this as a lean gain phase. My goal of the log is to keep me focused, provide a wanted destruction and continue my theme of a new start.

Let's kill this.
Post 1 IP   flag post
lolssons private msg quote post Address this user
Looks awesome man! Really interested to see how you like the program. Will keep an close eye to this log!

This will also help me stay motivated knowing someone else is on the same program!
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Rawn private msg quote post Address this user
Weren't you running Arnold Blueprint. How did that go?
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swollenscott private msg quote post Address this user
I completed it. Due to stuff in the background I lost interest in logging regularly. I found the volume to be the issue or me. I found my arms improved a hell of a lot though. That's why I want a little more isolation work in my next program.
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swollenscott private msg quote post Address this user
20/1/15
Back and deadlift

Deadlift 5x5 110kg
Bb row 4x8 70kg
Neutral grip pull-up 8, 5kgx8,8,7
High pull 4x8 40kg
Abs

Easy. Can't wait to progress these deadlifts!!
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swollenscott private msg quote post Address this user
21/1/15
Chest and shoulders

Flat bb press: 84kg 5x5
Incline db press: 30kgx8, 32.5kgx8x3
Bb military press: 43kgx8x4
Db lateral raises: 7.5kgx8x4 paused
Skipping
Standing calf raises
Seated calf raises
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swollenscott private msg quote post Address this user
Day 22/1/15   Biceps and Triceps

Exercise 1.1: Neutral (hammer) grip curl variation 4x6 17.5kg
Exercise 1.2: Close-grip press 4x5 75kg

Exercise 2.1: BB curl 3x10 30kg
Exercise 2.2: Overhead EZ triceps extensions 3x10-12 30kg

Exercise 3.1: Reverse EZ curl 3x10 25kg
Exercise 3.2: Triceps pull pulldown 3x10 50

weighted crunches, leg raises, side planks
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lolssons private msg quote post Address this user
Good work man! Don't you find the workouts to be pretty short? I used to be in the gym for 1hour-1hour 20min now iam in the gym between 40-60min mostly towards 40min workouts but I like it as the intensity is high at least for me
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swollenscott private msg quote post Address this user
I feel that instead of pumping everything just getting in, progressing the weight and recovering is the bare bones of it.

Legs

Squat 120kg 5x5
Bulgarian 20kgx8,25kgx8x3
Leg ext 60kgx8x4
Leg press 120kgx20x3
Lying leg curl 52-55kgx8x4
Seated curl 32.5kgx8x4
Calf raise 400x10x4
Seated calf 40kgx20x4

Added leg presses as being stupid
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swollenscott private msg quote post Address this user
Chest/back

Incline db 35kgx7x4
Db chest supported row 27.5kgx8x4

Incline db flye 20kgx10x4
Reverse db raise 7.5kgx8x4

Cable flye 10repx50.60x3. 20repx40

Face pulls 10-12x 102,130,140x2

Abs 3xcrunches, 3xleg raises, 3xside planks
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swollenscott private msg quote post Address this user
27/1/15
Back and deadlift

Deadlift 5x5 115kg
Bb row 4x8 72.5kg
Neutral grip pull-up 8, 5kgx6,6,6
High pull 4x8 42.5kg
Abs: mountain climbers, leg raises, Russian twists
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swollenscott private msg quote post Address this user
28/1/15
Chest and shoulders

Flat bb press: 85kg 5x5
Incline db press: 34kgx8x4
Bb military press: 45kgx6x4
Db lateral raises: 8kgx8x4 paused
Standing calf raises
Seated calf raises
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swollenscott private msg quote post Address this user
Day 29/1/15   Biceps and Triceps

Exercise 1.1: Neutral (hammer) grip curl variation4x5 20kg
Exercise 1.2: Close-grip press 4x6 70kg

Exercise 2.1: BB curl 3x10,10,7 35kg
Exercise 2.2: Overhead EZ triceps extensions 3x10 32.5kg

Exercise 3.1: Reverse EZ curl 3x10 25kg
Exercise 3.2: Triceps pull pulldown 3x10 25kgx2,22.5kgx1

rollouts, push up position arm lifts, leg raises

Have decided to enter a mens fitness comp end of year around October. Going to see someone Sunday about it. I think having a real target and goal will help my focus
Post 13 IP   flag post
lolssons private msg quote post Address this user
Damn man you have to update us regularly on the competition. Will definitely be hard to lose focus with that in eyesight. Enjoy the journey. I will be following for sure
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swollenscott private msg quote post Address this user
30/1/15 legs

Squat 125kg 5x5
Bulgarian 25kgx8x4
Leg ext 65kgx8x4
Lying leg curl 55kgx8x4
Seated curl 35kgx8x4
Calf raise 400x10-12x4
Seated calf 42.5kgx20x4
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swollenscott private msg quote post Address this user
31/1/15
Chest/back

Incline db 35kgx7,7,8,7
Db chest supported row 30kgx6x4

Incline db flye 20kgx10x4
Reverse db raise 8kgx8x4

Cable flye 35x10x4

Face pulls 15x 60,65x3

Abs mountain climber, probe alt arm lifts, dragon flyes,
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swollenscott private msg quote post Address this user
2/2/15
Back and deadlift

Deadlift 5x5 120kg
Bb row 4x8 75kg
Neutral grip pull-up 8,8,6,6,6,6
High pull 4x8 45kg
Abs- pikes and crunches

Easy. Can't wait to progress these deadlifts!!
Post 17 IP   flag post
swollenscott private msg quote post Address this user
4/1/15
Chest and shoulders

Flat bb press: 87kg 5x5,5,4,4,4
Incline db press: 35kgx8x4
Bb military press: 45kgx8,8,6,6
Db lateral raises: 8kgx8x7
Standing calf raises
Seated calf raises
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swollenscott private msg quote post Address this user
Day 5/2/15   Biceps and Triceps

Exercise 1.1: Neutral (hammer) grip curl variation4x6,6,6,5 20kg
Exercise 1.2: Close-grip press 4x6 72.5kg

Exercise 2.1: BB curl 4x8 35kg
Exercise 2.2: Overhead EZ triceps extensions 4x8 35kg

Exercise 3.1: Reverse EZ curl 4x10 27.5kg
Exercise 3.2: Triceps pull pulldown 4x10 40

rollouts, dragonflyes, mountain climbers
Post 19 IP   flag post
lolssons private msg quote post Address this user
We are pretty equally strong, or really not you are abit stronger overall but similar numbers it is motivating to watch your log man
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