I keep a LOG on another site that goes back a bit further than this one. This will be my weight training log. Currently I am bulking, with results so far of 191 to 197 since November 1st. Im also going to include an article that I read, which I hope will be everyday.


Dec 18

DB Lunge to Step Up
1x6@10
2x8@25

DB OHP
1x6@25
2x8@45

1 Arm Deadlift
1x6@25
2x8@50

DB Row
1x6@25
2x8@50

Article of the Day: A Silly Split by Eric Cressey

Article of the Day: Renegade Row

Thanks to Karky's post at jpfitness for allowing me to find this. Ive seen it done before, but this was very helpful. I recommend wrestlers check this website as well.

Dec 20

Romanian Deadlift
1x8@25
1x10@175
1x8@175
1x6@175
1x4@195

Renegade Row
1x9@30
1x10@40
1x8@40
1x6@40
1x4@40

Squat
1x6@95
1x8@175
1x6@175
1x5@175
1x4@175

DB CP
1x8@25
1x10@70
2x8@70
1x6@70

Did the Renedage rows for the first time, wow what an exercise. Not only do you have to hold yourself up with one hand, do the row motion with the other, but your core is screaming because of the stabilization.

Article of the Day-The Truth about Bulking by Christian Thibaudeau. This article has really opened my eyes to bulking and putting on muscle.

Article of the Day-The Training Split Roundtable

This article is an interview with Alwyn Cosgrove, Chad Waterbury, and Christian Thibaudeau. They discuss the body part split vs. full body workout argument and provide some very insightful information.

Article of the Day-Training Split Roundtable II
The conclusion of yesterdays article.



Today is bonus day, being Christmas and all. Here is a second article that deals with pre and post workout carb/protein nutrition.

2nd Article of the Day-The Importance of Pre and Post Exercise Amino Acids/Carbs

Merry Christmas to you and your family Tony Nice photo

Dec 27

Deadlift
1x6@135
1x8@195
1x6@195
1x8@195
1x6@195

Squat
1x6@135
2x6@165
1x5@165
1x5@155

DB CP
1x8@25
3x8@70
1x6@70

Row
1x7@45
1x8@80
2x8@105
1x6@105

I started at a new gym, and their layout has the squat racks on the opposite side as the free weights. So thats why my leg workouts were done, then my upper.

Dec 29

Bulgarian Split Squat
1x6@10
1x6@25
3x6@30

DB Row
1x7@20
4x6@55

1Arm DL
1x7@20
4x6@55

Arnold Press
1x6@20
4x6@45

Pullup
2x5

Dip
2x6

Dec 30

Bulgarian Split Squat
1x6@10
2x6@30
1x6@35

Row
1x6@25
2x6@105
1x6@115

Romanian DL w/short bar
1x6@30+sb
3x6@160+sb

Incline BB Bench
1x6@95
1x6@135
1x6@145
1x6@155

Thanks Mike, hope all was well with you and your family also.

Article of the past days-The 7 Habits of Highly Effective Program Design by Alwyn Cosgrove
Renowned trainer Alwyn Cosgrove (one writer of New Rules of Lifting) speaks about the 7 habits of all training programs. Alwyn discusses the similarities of great programs, and doesnt get nit picky with the small differences.

I started to bulk too and posted a dairy. Thanks for posting the "Truth about Bulking" Article. It really changed my view of bulking.

Can you relink to the Renegade Rows? That link doesn't work. Thanks.

It seems the site has removed it. I did a search but didnt come up with much. Here is a link to a word file that explains, but doesnt have the pictures.

www.highaltitudewrestling.com/RenegadeRow.doc

Article of the Day-Feel Better for Ten Bucks by Eric Cressey and Mike Robertson
This is an article that has been posted before, but I wanted to bring it back. The article discusses the purpose and benefits of Self Myofascial Release (SMR).

your weights in pounds or kg?

Pounds. I wish it were kilos,

Cool, I was just wondering, good luck with everything!

Article of the Day-The Anti-Bodybuilding Hypertrophy Program: Break the "Rules" and Gain Real Muscle! by Chad Waterbury.
This is a program written by Chad that is highly praised by many lifters. Its a program to build muscle, plain and simple.