Looking forward to seeing your 3 exercises. It's always interesting to see what people choose. I've had a few buddies using this program and the exercises they pick always surprise me, but it still works great for them. Currently I'm looking for a 3rd back thickness movement as DL, T-Rows, and Rack DLs are fairly similar. I don't know if you've every tried it, but 20 rep squats (widow makers) are amazing for size and strength. If you want to wobble out of the gym and be sore for the next week, give 'em a go! lol.. I really have seen great improvements with this in my regimen, maybe give it a go next time you switch routines.
After doing some studying on this, I have concluded that the rotation of the exercises (and stretches), the weight training journal, and the implemented break period (recovery for tendons, joints, etc, etc) are important aspects of the training since it recruits a rather high and intense method of training, promotes progression with a consequence), and different exercises designed to effect the same muscle groups (but in a different manner so-to-speak). Therefore, the training journal can be literally the heart in this program, IMO.
So, I spent some time making a excel spread sheet for this program (see below). The 1 through 5 numbers are the RP-Reps (I am not doing 5 but leaving some room if necessary), and the black box at the end is the total among the RP reps. This way I know each RP-Rep, and the total amount of the RP-Reps, and would carry this info over to the next workout that is applicable, and this would display the numbers I have to beat. There is no guessing and a running log at the same time. As you can see it displays the previous workout information (left side) along with the current, pretty much self explanatory.
I am not going into this blind nor half-ass. Its all or friggen nothing. Balls to the wall. Numeric values do not lie, and are my friends in intensity and progression. I am going to kick it in da' ass!.....
I am not going to have a problem selecting three exercises for each body part, with the exception of the Back. I am extremely limited in equipment. I can manage two selections and have decided on: The T-Bar-Row (Olympic Bar in corner using my self-made handle), and The Bent Over Row. I do not have a lat pull-down bar. So the third, I haven't decided on yet. Do you have any suggestions? I am not including the dead lift in this equation as it is already a "given" to be included in the program.
I don't respond well to the one arm DB-Row. Maybe a form of the DB/BB Pull-Over?
I will list the other exercises a bit later........
Off to train.....Upper day.
Thanks in advance, Mreik.
Best wishes to all......
Chillen
), with what I have available to use. I have the 3 exercises for the other body parts already organized and planned.
