New training split

[iron-whisperer]

Starting this thread to document my new training split. I am trying to bodybuild while still training for power and strength. The work out starting tomorrow begins with chest.
5x7 flat bench for strength
3x10 incline dumbbell press for building
3x10 flat flys for building..

I am going to attempt to update this everyday with weights used and twists on sets/exercises for accountability.
More to come..

 

[iron-whisperer]

OK so the split changed somewhat today
warmed up then
2x4 with 265
1x5 with 255
1x 4 with 255
2x8 with 2 second pause on bottom with 185
after that:
DB chest press 3x8 with 70
DB Flys 3x 14 with 35
nose breakers
1x 12 with 75
1x8 with 95
1x5 with 95.
After I completed chest I did 3 different exercises for abs for a total of 3 sets each. Looking forward to tomorrows back workout.. updates soon

 

[Braw16]

Ill be following good luck bro

 

[PillarofBalance]

If you want to be strong but still grow check out the cube method... Or ya know... just keep doing what you're doing lol.

 

[iron-whisperer]

Thanks guys.
POB, mountain monster, a friend on and off here passed on the cube method to me and I liked some of it but it seems to be power lifting straight up. I like power lifting and I have a lot of respect for those guys, but I want to maintain more of a body builders build. The cube method does seem to be a great method for strength gains though.

 

[iron-whisperer]

OK, I am not sure if I am doing this journal correctly by replying to add to it, but I wanted to add my back work out today.

I started with four warm up sets of 6-8 reps,light weight, increasing every set on dead lifts
working sets:
DLifts 315 7x2. I was able to get all of my reps next week I will go up to 325 or possibly 330
DB rows 60 5x10 also next week I may go up to 65 as i was able to complete all reps
Wide grip pulldowns 140 for 1x8
for the last two pulldown sets I did split set between pullups for five reps then five pulldowns with 120 and the last set I did the same but only 4 and 4

Thats it for back see you guys tomorrow for legs..

 

[iron-whisperer]

Ok here goes legs.. I hate even posting this as it is my weakest and least secure exercise but here goes..
One mile run
3 warmup sets on leg press
1x 20 with 1 plate each side
1x 15 with 2 plates E/S
1x10 4 plates e/s

working sets:
1x 8 5plates
1x8 6 plates
1x6 7 plates
tried 1 set with 8 on each side and failed
1x12 slow set w/ 3 each side and two 25's on top
after the leg press
2x 8 single leg curls 40 lbs
1x7 with 60 lbs

leg extension
1x 15 120
1x15 140
1x 12 160

thats all for legs ..
20 minutes of abs and done...

 

[Braw16]

Looks like the legs may hurt tomorrow. Nice numbers bro

 

[iron-whisperer]

Arm day/ shoulders
two warm up super sets:
Db curls/ close grip floor press 10 r 8 lbs and 20 w/ bar
Working sets:
8 r 30 lbs .. 10 r 135lbs
6r 40 lbs 5 &5 185 close grip super set with wide grip
4r 50 lbs same as above
4 r 50 lbs same as above
inside curls ez bar with tricep extension s and rear shoulder throws
8r 70lbs.....8rs 40lbs....8r 40lbs
this for 3 sets and done...

 

[mountain monster]

sweet! keep it up bro! numbers are looking good!

 

[iron-whisperer]

sweet! keep it up bro! numbers are looking good!

Thanks bro.. Have to stay on it, there is a lot of competing going on in my gym LOL

 

[iron-whisperer]

Ok guys fridays I consider a free day. Today I decided cardio and abs wasn't enough so I did the following
5 minutes light jogging/ 5 minutes fat burn mode treadmill
flat bench 3 sets
1x 8 with 225
1x8 with 235
1x6 with245 with a spot on the sixth rep..

Single leg, leg press I lost count of sets, but either 4 or 5
sets of 10 with 1 plate on each side.
Abs:
4x10 leg raises on situp bench inclined all the way
4x15 side bends holding 25 lb weight..

now time for two days rest, recover and grow.. more monday!!