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Bodybuilding and Fitness Training Journals Keep track of your daily training routine. An interactive way to track your progress. Have others follow and help with your progress




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  #1  
Old 02-19-2018, 06:17 PM
WrkEthic WrkEthic Is Off Line
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The HF log

Starting up a new high frequency routine. Itís going to be a little different.

Week 1 leave around 2 reps in the tank
Week 2 leave 1 rep
Week 3 Amrap
Up weight repeat. Thatís pretty much the nitty gritty of it without linking articles and trying to sound like a rpe guru.

Day1
Decl Bench
DB Row
Leg Ext

Day2
DL
Lat Raise
DB curl(s/s)
Rear Delt

Day3
BB Row
Leg Press
Tri Ext (s/s)
Cable Fly

Day4
HS OHP
SG Pulldown
Leg Curl

Day5
Box Squat
Incl DB Bench
SA Pulldown

Day 6
Pullups
Romanian DL
Facepull
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  #2  
Old 02-19-2018, 06:25 PM
WrkEthic WrkEthic Is Off Line
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Day 1 Wk 1
Decl Bench s/s with band pullaparts(x10)
235x13, 11, 9

DB Row
70x14, 13, 11

Leg Ext
Can’t remember (pump sets 20,15,8 felt good called it a day)

Abs: Decl situps x30
Tris: Pump set of 20

Not bad felt light, but decent workout. Some douche was dicking around with a giant set that involved the decl bench and every chest acc machine in the place. Now I remember why I usually do legs on national chest day.
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Old 02-20-2018, 01:49 AM
cockswole_gentlemen cockswole_gentlemen Is Off Line
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Following. Nice to see another journal!
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  #4  
Old 02-20-2018, 04:50 PM
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Shitty day. Went to bed at 11:30 woke up at 3:30am feeling like I was about to puke. Got back in bed around 4:00am. Woke up at 5:00am. Nausea the whole time. Finally regrouped and got enough in my stomach to go workout. Throat is starting to get sore now. Lighter pump day with hopes of shaking this funk tomorrow.

STD DL
315x12 (capped off), x10 (capped off), x6 (screw it)
Just canít get with it. Live to fight another day.

Lat Raise:
25x15, x13, x11

EZ bar curls:
70x20, 80x15

Rear Delts/Calves
A few high rep pump sets
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Old 02-21-2018, 01:20 PM
WrkEthic WrkEthic Is Off Line
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Day3 Wk1
Today was better. Still queasy, but not as bad. Playing with rest times.

Pause BB Row
135x14, 12, 10

Leg Press
540x13, 10, 8

Cable Fly
40(ea)x14, 12, 10

OH Rope Ext
130x13, 11, 8

Ab r/o (Bar = (2) 10s
1x15
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Old 02-21-2018, 07:10 PM
Treny24 Treny24 Is Off Line
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Good stuff!!
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Old 02-26-2018, 01:33 PM
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Dang forgot to log the rest of last week. Doesnít matter went light. Need to get more sleep and goos-fra-ba work stress. Made a few changes to help my shoulders out. Still feeling a little run down from the slight funk I had last week.

Day1 Wk2
Decl Bench
235x15, 10, 8

Cable Row (changed from Db row)
150x15 w/static hold

Leg Ext
x20, x15

Tri Ext.
90x15, x10

Abs:
Weighted decl x 30
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  #8  
Old 02-27-2018, 10:53 AM
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Nice log you have there WrkEthic. Will be following for sure.
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Old 02-27-2018, 11:39 AM
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This looks very interesting. But I don't understand what you're doing. Can I have the cliff notes?
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Old 02-27-2018, 04:40 PM
WrkEthic WrkEthic Is Off Line
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Quote:
Originally Posted by Darkness View Post
This looks very interesting. But I don't understand what you're doing. Can I have the cliff notes?
Right now Iím just getting acclimated and I had a set back with having some kind of stomach bug last week.

Cliff notes are basically:

Itís high frequency p/l converted to more bb style. Wave loading parts of the training and raising intensity over the cycle (L to H). Similar to accumulation/intensification.

The volume is auto regulated using 4-6% fatigue. The split came from a p/l'er I work with.
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