Project 40

LA Fitness - Upper Body

Flat DB Bench Press (Palms forward)
32kg x 12,10,6

Supersetted with ...

Upright DB Rows
26kg x 12-15ish x 3sets

Standing EZ bar triceps extensions
20kg x 10 x 3sets

Seated Row Machine
Stack x 12-15 x 3sets

DB Floor Press
32kg x 6 x2sets

Some Curls EZ bar and Hammer DB

Reached a strength plateau on DB bench presses due to not training in the strength zone for a while (1-6 reps). Had to sit that out because of injury, but will now need to do max effort work at Bodyshapers because of the bigger weights there. Also, been on DB Bench press for a while and need to add more variety. MAde good progress on the incline presses earlier this week due to rotating exercises though.

HOME - LOWER BODY

Single Leg (Split) Squats

Bodyweight x 23-25 x 2sets

Really caned me!

Warmed up on upper body rowing machine for 3 minutes

55 degree Inc DB Press
worked up over 5-6 sets to...
26kg DBs x 10,8,6 (3sets)

Low incline DB Triceps Extensions to shoulders
14kg(?) x 10-15 x 3sets

Rev Grip Pulldowns
Worked up over 5 sets to ...
3 from stack x 10ish reps x 4sets
Noticed much more strength when rested 5 mins between sets.

Cable One Arm Laterals
3 plates x 8-15 reps non-stop x 3sets

Felt very strong in shoulders but didn't go too heavy. Also very strong in lats, and especially when resting 5 minutes between sets. Might superset in future to allow about 5-6 minutes between same exercises.

Warmed up on upper body rowing machine for 3 minutes

55 degree Inc DB Press
worked up over 5-6 sets to...
26kg DBs x 10,8,6 (3sets)

Low incline DB Triceps Extensions to shoulders
14kg(?) x 10-15 x 3sets

Rev Grip Pulldowns
Worked up over 5 sets to ...
3 from stack x 10ish reps x 4sets
Noticed much more strength when rested 5 mins between sets.

Cable One Arm Laterals
3 plates x 8-15 reps non-stop x 3sets

Felt very strong in shoulders but didn't go too heavy. Also very strong in lats, and especially when resting 5 minutes between sets. Might superset in future to allow about 5-6 minutes between same exercises.

Warmed up on upper body rowing machine for 3 minutes

55 degree Inc DB Press
worked up over 5-6 sets to...
26kg DBs x 10,8,6 (3sets)

Low incline DB Triceps Extensions to shoulders
14kg(?) x 10-15 x 3sets

Rev Grip Pulldowns
Worked up over 5 sets to ...
3 from stack x 10ish reps x 4sets
Noticed much more strength when rested 5 mins between sets.

Cable One Arm Laterals
3 plates x 8-15 reps non-stop x 3sets

Felt very strong in shoulders but didn't go too heavy. Also very strong in lats, and especially when resting 5 minutes between sets. Might superset in future to allow about 5-6 minutes between same exercises.

Warmed up on upper body rowing machine for 3 minutes

55 degree Inc DB Press
worked up over 5-6 sets to...
26kg DBs x 10,8,6 (3sets)

Low incline DB Triceps Extensions to shoulders
14kg(?) x 10-15 x 3sets

Rev Grip Pulldowns
Worked up over 5 sets to ...
3 from stack x 10ish reps x 4sets
Noticed much more strength when rested 5 mins between sets.

Cable One Arm Laterals
3 plates x 8-15 reps non-stop x 3sets

Felt very strong in shoulders but didn't go too heavy. Also very strong in lats, and especially when resting 5 minutes between sets. Might superset in future to allow about 5-6 minutes between same exercises.

Trained with Carol today

Flat DB Press
32kg x 12,10,10 x 3sets

Supersetted with

One Arm DB Rows
32kg x 20 x 3sets

Tate Presses
14kg x 8-10 x 3sets

DB Extensions
12 kg x 10 x2sets

Rev Grip Pulldowns
3 from stack x 7ish x 1set

Hammer Curls
22kg x 6-8 x 3sets











Reverse Barbell Curls
20kg x 10 +RP to failure x 2sets

Incline DB Press
12kg(?) x 20ish x 2sets slow and RP for burn

Full strength now back on DB Bench press. Big increase in back strength as now able to do 20 reps with 32kg DBs. Almost maxed the stack on reverse grip pulldowns too.

Squat machine. Worked up to
8 plates x 10 x3sets
















Leg Press
10 plates x 8-10 x3sets

Leg Curl (seated) single leg
About 7 pins x 6-8 v.slow reps x 4sets

Later in the evening at home...

Neck work


Squat machine felt quite good, even if a bit of a lower back stressor. Not a bad workout. felt it in the glutes from the squat machine.

DB Floor Presses
worked up over 5 or so sets to DBs
32kg x 8,8,6 (3 sets)

Triceps Pushdowns (cambered bar) on lat machine
About 5 bars x 6 x3sets

Thats it! Keeping the volume lower from now on. Floor presses felt good. Didn't do any incline work as right shoulder felt a little tender.

This was what I was looking for: http://www.elitefts.com/documents/Questioning_Training_Methodology.htm

Its quite a good approach with regard to volume and variation.

Bodyshapers

DB Deadlifts
Worked up to ....
100lb DBs x 12 x3sets
Improvement on last time a few months ago when I could only manage about 6 reps

DB Shrugs
85lb DBs x 15ish x 4sets

Hyperextensions
Bodyweight x 10 x 3sets (very slow up and down)

Ab Machine
2oish x 3 sets
Didn't feel right in groin. Won't use it anymore.

Farmers Walk
100lb DBs up and down gym x 3
Vince got annoyed so stopped.

This workout was a good contrast with the more quad based lower body one on Monday. They had an interesting squat machine in Bodyshapers too. Might use that soon. Didn't feel any pain anywhere in the shoulder joints or bicipital tendon, even though I used the biggest dumbells in the gym.

The last few months have been an intersting time of experimentation with my training. Much has been learned about gaining strength and size, and getting injured! At the moment I am defnitely overtraining and wearing my tendons and joints and muscles down again.

Programs are not the answer. Principles are. The main principle that I have to get to grips with is not overtraining. Been rushing things and squeezing too much together. Been violating the correct applications of volume and frequency to some degree. Just back off a little and add a bit more rest now and then so as not to overtax the joints, ligaments, tendons, muscles etc.

Max Effort Pressing

No pressing work due to shoulder soreness, so more of an auxilliary workout today.

Lat Pulldowns with D handles
6 bars from stack x 10 x3sets

Single Arm Pulldowns with D Handle (on cable crossover)
Stack x 12 x3sets

Hammer Curls
22kg x 6-7 x 3sets

EZ Bar curls
20kg x 10-12 x3sets with Rest Pause on last set

Reverse wrist curls


Neck work

Nice workout. Kept weights in right range with regard to injury. Going to rest upper body whole weekend.

Standing DB Overhead Presses (Palms Facing)
(Pyramided up though over 4-5 sets)
24kg x 10 x3sets

Close Grip Smith Presses
40kg x 17 x 1set
Didn't feel right in shoulder so left it to do ...

DB Floor Presses
26kg(?) x 10 x 3sets
After this I felt a massive pump in my rear delts so went on to ...

One Arm DB Rows
32kg x 10-12 x 4 sets

Lateral Raises
8kg x 20 x 2sets
Felt a twinge in left shoulder so stopped

Did no direct triceps or biceps work today as felt I could have overworked them.

CHIROPRACTOR
Good session. Stopped crepitation. A bit frightening though when he clicked the neck!

Picked up DB when I gothome and pressed it OH. Hope I didn't hurt anything. Bit of a twinge. No more unilateral upper Body stuff.

Leg Extensions
Worked up to 4 short of stack 10 x 3sets

Leg Press (Sliding)
Pyramided up with about 4 sets to ...
Stack x10 x2sets
Stack x12 x1set

Leg Curls
Worked up to just over halfway (?)
10 x 3sets

Arm Bike 5 mins level 5

Bit of very light DB work for upper body

Pulldowns - Palms forward close grip
4 from stack x 6-8 x3sets

Bi-angular Pulldowns
6 from stack x 6-8 x3sets

Cable Culrs Bent bar
Stack x 6 x1set
4 from Stack x 10 x 2sets

Standing DB Curls
14kg x 10-12 x3sets

Some silly bastards in the gym trying to out-do me! I just kept it slow and steady and watched them make pricks of themselves.

Flat DB BP
26kg x 10-12 x3sets

35 deg Incline DB Press
16kg(?) x 12-17 x3sets

35 deg incline DB Triceps ext palms facing
14kg(?) x 8-10 x3sets

Triceps pushdowns slighlty cambered bar
Stack x 9-10 x3sets

Nicely paced workout. A little soreness in right shoulder but dissipated after a few sets.

8 DAY TRAINING CYLE

This is what I'm using at the moment. Putting it down in writing so I don't forget. Seems to work well for me.
DAY 2a/b OPTIONAL. INSERT REST DAYS WHENEVER.

Day 1a: Chest, Shoulders & Triceps (Decline/Flat/Low Incline work - no traps or laterals)
Day 2a: Abs Core work Intervals/Cardio
Day 3a: Back & Biceps (Horizontal Plane, Rear Delts, Hammer Rows/Reverse curls etc.)
Day 4a: Legs (Quad emphas)
Day 1b: Chest, Shoulders & Triceps (Higher Incline/OH work. Traps, laterals. Higher rep chest work)
Day 2b: Abs Core work Intervals/Cardio
Day 3b: Back & Biceps (Vertical Plane, Palms up bicep work and wrist curls)
Day 4b: Legs (Posterior chain emphasis)Repeat

Notes:

• Conjugated Periodization as normal
• Chest Shoulders need to be in same workout from now on to allow for pressing motions and plenty of recovery for shoulder girdle.
• Put in a days rest whenever.

Trained Shoulders today. Just testing the water.

Cable Laterals One Arm
3 plates x 10 x 3sets

Seated Laterals
8kg x 10 x3sets

DB Shrugs
32kg x 25-30 x 3sets

Leg Press (Seat sliding)
Worked up over 4-5 sets to about ...
5 bars short of stack x 10 reps x2sets











Seated Leg Curls
About 5 short of stack 10 x4sets












Pull Throughs (Bent Leg to start)
Stack x 15-20 x 3sets











Straight Leg Situps http://asp.elitefts.com/qa/default.asp?qid=10980&tid=105
10 x 3sets

Light Feeder workout for Pressing muscles using about 25% of weight used day before 15-30 reps on:

DB Bench press x 3sets

Triceps Rope Extensions x2sets











BACK

DB Rows on bench
26kg x 10-12 x3sets



















DB Rows Tripod Stance
32kg x 6 x3sets (very slow reps)















Rotator Cuff Work
2-3 sets of everything, used cables and DBs
http://www.exrx.net/WeightExercises/Infraspinatus/CBStandingExternalRotation.html








Seated Bicep Curls (Twisting)
14kg (?) x 10 x 3sets

Reverse Preacher Curls
10kg x 8-10 x3sets












Some inspiration!: http://home.insightbb.com/~augy_2/index.htm
Good tempoed workout. No pains in joints and felt strong in all movements. Just a little twinge in the cuff DB work. Stopped just short of failure on all exercises, i.e. could have really strained a couple more out but didn't.

Flat Dumbell Bench Press (Palms as below)
24kg x 8-15 x3sets















Tate Presses (Low Incline though)
12kg x 8-10 x3sets



















V-Bar Pulldowns Leaning Back
50kg x 10 x3sets


















Sword Draws
2 Plates x 8-12 x 4sets (Fast pace)

Good workout. No real pain in right shoulder, although it felt a little weaker than left. Also, was a bit wobbly on DB presses, but felt that my strength is almost back to 100%.

Changed the name of the blog from Training and Nutrition 2006 to Project 40.

When I started this blog back in January, I had a short term goal of getting back in shape by my 39th birthday.

Finally dealing with the alcohol problem - tee total again, and feeling good.


















Training took a slight setback due to a shoulder injury which I am going to keep working on as long as I live, and the delay in dealing with drinking. I would say now that the nutrition is fairly well on track.

So as the blog suggests, I now have a 1 year goal ahead of me and I feel prepared to undertake it, using the Westside training system primarily. I KNOW that this system works so there is no double mindedness in using it. Going to keep switching exercises every workout in order not to overtrain. THAT gets round any fears relating to the twice a week upper body training and overtraining. You need faith in the system you are using, and this is by the far the most widely attested to system on the planet, with the most available information to back it up.

Training

Chiropractic Stretching

Going to keep up the stretching on rest days as Louie SImmons does. A big help.