My Current Training Program (Sept 2007)

[adonis]

Full copy available here:

http://charlesgym.blogspot.com/2007/...t-program.html

The blog entry includes a reccomeneded diet, programming tips, and shows you how to progress each week.

Day 1 of 4
Horizontal Push and Horizontal Pull
A1: Barbell mid-grip bench press
5 sets of 5-7reps @ 60sec Ri
A2: Supinated barbell row, mid-grip
5 sets of 5-7reps @ 60sec Ri

B1: Straight bar seated cable row
3 sets of 8-12reps @ 0sec Ri
B2: Incline dumbbell press, hammer grip
3 sets of 8-12reps @ 60sec Ri

C1: Single arm dumbbell row
3 sets of 8-12reps @ 0sec Ri
C2: Decline dumbbell fly
3 sets of 8-12reps @ 60sec Ri

D1: Weighted abs crunch
3 sets of 12-15reps @ 0sec Ri
D2: Reverse pec-deck machine
3 sets of 12-15reps @ 60sec Ri



Day 2 of 4
Hips and Knees
A1: Barbell back squat
5 sets of 5-7reps @ 60sec Ri
A2: Lying leg curl
5 sets of 5-7reps @ 60sec Ri

B1: Deadlift from the floor
3 sets of 8-12reps @ 0sec Ri
B2: Leg extension machine
3 sets of 8-12reps @ 60sec Ri

C1: Barbell front squat
3 sets of 8-12reps @ 0sec Ri
C2: Loaded jump squat
3 sets of 8-12reps @ 60sec Ri

D1: Hanging straight leg raise to bar
3 sets of 12-15reps @ 0sec Ri
D2: Cable external rotation at waist
3 sets of 12-15reps @ 60sec Ri



Day 3 of 4
Vertical Push and Vertical Pull
A1: Barbell rack pull, at knee
5 sets of 5-7reps @ 60sec Ri
A2: Dumbbell seated shoulder press
5 sets of 5-7reps @ 60sec Ri

B1: Military press
3 sets of 8-12reps @ 0sec Ri
B2: Dumbbell pullover, hammer grip
3 sets of 8-12reps @ 60sec Ri

C1: Chin-ups
3 sets of 8-12reps @ 0sec Ri
C2: Dumbbell upright row, mid-grip
3 sets of 8-12reps @ 60sec Ri

D1: Abdominal plank on ball
3 sets of 12-15reps @ 0sec Ri
D2: Pronated lat pulldown machine
3 sets of 12-15reps @ 60sec Ri



Day 4 of 4
Arms, Waist, RC, and Other
A1: Barbell biceps curl
5 sets of 5-7reps @ 60sec Ri
A2: Dumbbell skull crusher
5 sets of 5-7reps @ 60sec Ri

B1: Dumbbell hammer curls
3 sets of 8-12reps @ 0sec Ri
B2: Dumbbell overhead triceps extension
3 sets of 8-12reps @ 60sec Ri

C1: Abs wheel, full extension on knees
3 sets of 8-12reps @ 0sec Ri
C2: Overhead barbell squat
3 sets of 8-12reps @ 60sec Ri

D1: Knee supported external rotation
3 sets of 12-15reps @ 0sec Ri
D2: Dumbbell torso rotation on swiss ball
3 sets of 12-15reps @ 60sec Ri

Program download link: http://www.megaupload.com/?d=5WA23CI7
Exercise technique questions can be posted in the comments section of this post

I'm more than happy to explain the exercises, if you let me know the ones you need help with. Just post them below.

[Tick]

What is the megaupload link to? I am at work so I cant download it.

Some quesions...
"Supinated barbell row, mid-grip"

I am not sure what supinated means so I looked it up. Now in this sence does that mean you do a barbell row with your palms facing up?

"Incline dumbbell press, hammer grip"

I am guessing that means with your thumb wrapped around the bar and not tucked in. (not sure if I am explaining that how I am visioning it)

"C2: Loaded jump squat"

I have never done these and not sure how. Also if someone has a history of knee problems (has had his/her ACL repaird twice in one knee once in the other) would this be reccomended with for them?

"D1: Hanging straight leg raise to bar
D2: Cable external rotation at waist "

I know what hanging straigh leg raise's are... What does 'to bar' mean?

I think I no what these are. Taking a cable pulling it from behind you and rotating from right to left and vice versa?

"D1: Abdominal plank on ball"

I am unsure what this is. I am guessing by on ball you mean a stability ball. I am unfamiliar with an abdominal plank.


"D2: Pronated lat pulldown machine"
Does this just mean with your hands (palms) facing away from you?


"C2: Overhead barbell squat"

Not sure what this is.

"D1: Knee supported external rotation
D2: Dumbbell torso rotation on swiss ball"

Not positive about these as well.


So now I have asked about pretty much every excercise one last thing...

By A1 then A2 is it jsut the two excercises for that muscle group? Or is it you do A1 then rest for the reccomended rest period then do A2 rest back to A1?


Thanks for all your help. For some reason I cant access your blog at work so I cant go there and see if the quesions have been answered. If this is already posted at the extream fitness site I can go there for answers as well.


Thanks for sharing your wealth of information!

[Ezekiel]

Are you just training weights or do you also manage to put in some martial arts to that tight programme?

[adonis]

Originally Posted by Tick

What is the megaupload link to? I am at work so I cant download it.

A workout chart in word format for download.

Originally Posted by Tick

Some quesions...
"Supinated barbell row, mid-grip"

I am not sure what supinated means so I looked it up. Now in this sence does that mean you do a barbell row with your palms facing up?

Yep, take an underhand grip on the bar.

When the pinkie fingers are brought together in a palms up position, you have made a "bowl for your soup"

Originally Posted by Tick

"Incline dumbbell press, hammer grip"

I am guessing that means with your thumb wrapped around the bar and not tucked in. (not sure if I am explaining that how I am visioning it)

Means that palms will be facing each otehr during the press. elbows tucked to your sides on the eccetnric portion, with palms facing each otehr thrughout the movement.

Originally Posted by Tick

"C2: Loaded jump squat"

I have never done these and not sure how. Also if someone has a history of knee problems (has had his/her ACL repaird twice in one knee once in the other) would this be reccomended with for them?

I would have to evealuate your current condition personally. So, I would skip this one in the meantime.

Originally Posted by Tick

"D1: Hanging straight leg raise to bar
D2: Cable external rotation at waist "

I know what hanging straigh leg raise's are... What does 'to bar' mean?

I think I no what these are. Taking a cable pulling it from behind you and rotating from right to left and vice versa?

Hanging leg raise to the bar means: perform a straight leg raise, normally people stop when the legs are parallel to the floor. I want you to continue brining the toes up so your torso is in a "V" and hands are on the bar, toes touching (or as high as you can raise)

Cable external rotation

[adonis]

Originally Posted by tick

"D1: Abdominal plank on ball"

I am unsure what this is. I am guessing by on ball you mean a stability ball. I am unfamiliar with an abdominal plank.

Originally Posted by tick

"D2: Pronated lat pulldown machine"
Does this just mean with your hands (palms) facing away from you?

yes

Originally Posted by tick

"C2: Overhead barbell squat"

Not sure what this is.

Perform a squat, but hold the barbell lock'd out overhead. Start very very light.

Originally Posted by tick

By A1 then A2 is it jsut the two excercises for that muscle group? Or is it you do A1 then rest for the reccomended rest period then do A2 rest back to A1?

A1, rest, A2, rets, A1, rest

[Tick]

Thankyou for the explanations.

[adonis]

No problem. I currently have two other guys, and one female (starting soon) on this program. It will allow me to make some changes to improve the overall flow of the workouts.

Day 1 and 2 are killer. Especially when you ahve been on a low volume total body program.

[dudefella]

Back squats, front squats, and deadlifts on the same day? There's an injury waiting to happen, unless you're just going light all the time. Even on-cycle, I couldn't do that at full intensity at a working weight...