28 October 2015

1. Military press:
   - 20 kg x 10
   - 30 kg x 10
   - 35 x 11*

2. BB curls:
   - 20 kg x 10
   - 25 kg x 10 x 2

3. Triceps extensions:
   - 21 kg x 10
   - 23 kg x 13*

4. TBDL:
   - 20 kg x 10
   - 50 kg x 10
   - 80 kg x 10

5. Leg raises x 10

Stretching

26 October 2015

1. Incline bench:
   - 20 kg x 10
   - 50 kg x 10 x 2

2. Weighted dips:
   - BW x 10
   - 20 kg x 10*
   - 15 kg x 10

3. BB curls:
   - 30 kg x 10 x 2 *

4. BB FSQ:
   - 20 kg x 10
   - 50 kg x 10 x 2

24 October 2015

1. Military press:
   - 20 kg x 10
   - 25 kg x 15 x 2

2. BB curls:
   - 20 kg x 15 x 2

3. Standing triceps extensions:
   - 18 kg x 15 x 2

4. TBDL:
   - 55 kg x 15 x 2

Final version of the program

Inspired by a few sources, including couple of Russian books and Specific Hypertrophy Training website.

The program revolves around three microcycles, 6 session each: 15, 10 and 5 reps. The cycle starts around 55-60% of corresponding Rep Max and progresses over the course of the microcycle to a new high. After that - microcycle with lower rep range and so on. After three cycles are completed - a week of deloading.

Selection of exercises for the program:

15 rep cycle

Incline bench

Dips

Curls

FSQ

Military press

Triceps extensions

Curls

TBDL

10 rep cycle

Incline bench

Dips

Curls

FSQ

Military press

Triceps extensions

Chins

TBDL

5 rep cycle

Incline bench

Dips

Curls

FSQ

Military press

Triceps extensions

Chins
TBDL

Chins are too taxing for me for two sets of 15 reps, so I replaced them with curls for the time being for that cycle. 

21 October 2015

Session B and C. 

1. Incline bench:
   - 20 kg x 10
   - 50 kg x 5
   - 60 kg x 9 (max - ?)
   - 60 kg x 7
   - 50 kg x 10
   - 45 kg x 10

For some reason feeling very weak in this lift today.

2. Chins:
   - 10 x 2 sets
   - 8 x 1 set (max)

3. TBDL:
   - 50 kg x 10
   - 60 kg x 5
   - 70 kg x 15 x 2

4. Standing triceps extensions:
   - 18 kg x 15 x 2

19 October 2015

Session A.

BB FSQ:
   - 20 kg x 10
   - 50 kg x 5
   - 65 kg x 5
   - 70 kg x 5 x 2
   - 55 kg x 15

Weighted dips:
   - BW x 10
   - 15 kg x 5
   - 20 kg x 5 x 3
   - 10 kg x 13 (max)

17 October 2015

Session D.

Military Press:
   - 20 kg x 10
   - 40 kg x 5 x 3
   - 30 kg x 12 (near Max)

Biceps Curls:
   - 20 kg x 10
   - 30 kg x 5
   - 35 kg x 5 x 2
   - 27.5 kg x 12 (max)

Leg raises:
   - 10 x 2

New program ideas

Thinking of doing a different program. I don't have much time, and my sessions need to be short.

Session A

FSQ

Dips

Session B

Incline bench

Chins

Session C

TBDL

Triceps extensions

Session D

Military press
Curls

Rep/set - 5 x 3 + 10.
Load guided by RPE - if hard then lighter session.
Three to four times a week.

I am going to try make it flexible. For example, if it is Sunday and I have plenty of time to train I can do two sessions in one go. In that case the rest between the sessions will be longer.

15 October 2015

1. BB FSQ:
   - 20 kg x 5
   - 50 kg x 5
   - 60 kg x 5
   - 67.5 kg x 5 x 3
   - 55 kg x 10

2. Incline bench:
   - 20 kg x 10
   - 50 kg x 5
   - 60 kg x 5 x 3
   - 50 kg x 10

3. Chins:
   - 5 x 3

13 October 2015

Working out at six in the morning at Dubbo RSL.

1. BB FSQ
   - 20 kg x 10
   - 45 kg X 15
   - 47.5 kg X 15

2. Weighted dips
   - 12.5 kg X 15 X 2

3. Biceps curls
   - 25 kg X 10 X 2

4. Back extensions X 10

5. Leg raises 10 X 2

10 October 2015

Morning session.

1. BB FSQ:
  - 20 kg x 10
   - 40 kg x 5
   - 45 kg x 15 x 2

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 5
   - 42.5 kg x 15 x 2

3. Chins:
   - 10 x 2

4. Leg raises:
   - 10 x 2

9 October 2015

40 minutes moderate pace stationary bike ride

8 October 2015

50 minutes stationary bike ride, few moderate intervals

7 October 2015

1. TBDL:
   - 70 kg x 15 x 2

2. Weighted dips:
   - 10 kg x 15 x 2

3. Biceps curls:
   - 20 kg x 15 x 2

4. Weighted crunches:
   - 10 kg x 10

6 October 2015

45 min light stationary bike ride.

5 October 2015

11.5 km walk. 599 calories according to the Run Keeper.

4 October 2015

A bit of sore back today. Need to pay more attention to stretching PWO.

1. BB FSQ:
   - 20 kg x 10
   - 40 kg x 5
   - 50 kg x 5
   - 60 kg x 5
   - 65 kg x 5
   - 67.5 kg x 5
   - 50 kg x 10

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 15 x 2

3. Chins:
   - 17 *
   - 7

4. Leg raises

Stretching.

3 October 2015

30 minutes on the stationary bike, several intervals and repeats. Max HR - 168.

2 October 2015

50 min stationary bicycle ride with a few intervals.