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Juggers
PostPosted: Fri Aug 18, 2006 2:48 pm 
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Joined: Sat Jun 24, 2006 9:40 pm
Posts: 49
Location: Aiken, SC
Week 3 Routine (Conjugated Method routines) Date August 14, 2006
1RM Bench-press=175 (45/115/135/145/155/) 65-85% 5x5
1RM Box Squat=180 (45/120/135/145/160/170/) 65-95% 5x5
1RM Conventional Dead-lift=225 (45/135/145/175/215)60-95% 5x5
50% of: 175=90/180=95/225=115 for light, 10-12R

Day 1, August 14 2006
Conjugated Squat Day
A1. Zurcher Squat off box: 45x8/95x8/105x8
A2. Power Jumps: x8x8x8
B1. Broomstick chin-ups: x8x8x8x8
B2. Lying triceps extension: 15x10/20x10x10x10
C1. Stability ball crunches: 10x15x15x15
Day 2, August 16 2006
Conjugated Bench Day
A1. Incline BB BP: 45x8/95x8/125x8
A2. Diamond pushups: x8x8x8
B1. Wide-grip chin-ups: x5x5x5
B2. Lateral raise: 5x12x12x12
C1. Stability ball crunches: 10x15x15
Day 3, August 18 2006
Conjugated Deadlift Day
A1. Single leg Romanian DL: 40x8x8x8
A2. Good Mornings: 45x8/65x8/85x8
B1. Upright row: 45x8/65x8/75x8
B2. Zottman Curl: 20x8x8x8
C1. Stability ball crunches: 10x15x15
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Mog16
 Post subject:
PostPosted: Sat Aug 19, 2006 2:34 pm 
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Apprentice
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Joined: Sun Mar 12, 2006 5:26 pm
Posts: 146
Location: Corvallis, OR
Hey Juggers, I'm glad to see that you're continually lifting and tracking your progress. Now that you've gotten your initial questions answered you might want to move your thread from the general forum to the exercise journal section. Make a journal discussion thread too so people can comment on your program if you'd like.

_________________
my journal: http://exrx.net/forum/viewtopic.php?t=456
discuss my journal: http://exrx.net/forum/viewtopic.php?t=457
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Juggers
 Post subject: Thanks
PostPosted: Sat Aug 19, 2006 3:40 pm 
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Joined: Sat Jun 24, 2006 9:40 pm
Posts: 49
Location: Aiken, SC
Thanks for the feed back! I know this probably should be in that area but I don't know how to move it there. Maybe a mod can move it for me unless there is a way I can.
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TimD
 Post subject:
PostPosted: Sat Aug 19, 2006 4:59 pm 
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In Memoriam: TimD
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Joined: Mon Dec 19, 2005 8:04 am
Posts: 3129
Location: Va Beach, Va
I'm pretty sure I can move the whole thread, but realize, when I get it over there, you will have to open up a separate thread under "journal discussions" for anyone to respond. The person that opens the journal is the only one that can write to it.
Tim
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Juggers
 Post subject: Week 4 2nd cycle :p
PostPosted: Sun Aug 27, 2006 1:06 pm 
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Joined: Sat Jun 24, 2006 9:40 pm
Posts: 49
Location: Aiken, SC
Week 4 Routine (Conjugated Method routines) Date August 21, 2006
1RM Bench-press=175 (45/115/135/145/155/) 65-85% 5x5
1RM Box Squat=180 (45/120/135/145/160/170/) 65-95% 5x5
1RM Conventional Dead-lift=225 (45/135/145/175/215)60-95% 5x5
50% of: 175=90/180=95/225=115 for light, 10-12R

Day 1, August 21 2006
Conjugated Squat Day
A1. Light Box Squat:45x8/95x8x8
A2. Power Jumps:x8x8x8
B1. Bent over row:45x8/65x8x8
B2. Seated DB shrugs: 20x10x10x10
C1. Alt sit-ups: x30
Day 2, August 23 2006
Conjugated Bench Day
A1. Close Grip BP: 45x10/90x10x10
A2. Lying triceps extension: 15x10x10/20x8
B1. Broomstick chin-ups: x8x8x8
B2. BB biceps curl: 30x8/40x8x8
C1. Alt sit-ups: x30x30
C2. BB Farmer Hold: 45x30/65x30/70x30
Day 3, August 25 2006
Conjugated Deadlift Day
A1. Good Mornings: 45x8/65x8/75x8
A2. Romanian deadlift: 20x6x6x6
B1. Military press: 45x8/55x8/60x8
B2. Zottman Curl:20x8x8x8
C1. Alt sit-ups: 30x30
C2. BB Farmer Hold: 45x60/65x30/70x30
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Juggers
 Post subject:
PostPosted: Wed Nov 29, 2006 4:48 pm 
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Joined: Sat Jun 24, 2006 9:40 pm
Posts: 49
Location: Aiken, SC
Alrighty....its been a while since I've logged anything down, due to the fact that I just started working out again. I'll log my routines after I am done for the week.

Btw I have been taking some suppliments and will try to log the way they affect me.
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Juggers
 Post subject: cycle1bweek1
PostPosted: Sat Dec 02, 2006 8:23 pm 
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Joined: Sat Jun 24, 2006 9:40 pm
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Location: Aiken, SC
Cycle1b Week 1 (Split Body)


65-80% 1RM Bench=185 (120/130/140/150)
65-80% 1RM Box Squat=200 (130/140/150/160)
65-80% DL=305 (195/210/225/240)
Started 27NOV06 @ 163lbs


Day 1 Upper Body 27NOV06 2 Scoops NOX 16:20-17:05 (45mins)

A1) J.M Press: 45x6/95x6/115x6/125x6/135x6 (6x5)
A2) BOD Row: 40x8/45x8/50x8/55x8x8 (8x5)
B1) Shld Press: 25x8/30x8/35x8x8 (8x4)
B2) Latrl Raise: 5x10x10x10x10 (10x4)
C1) Stbbcrunch: 5x20x20x20 (20x3)

Day 2 Lower Body 29NOV06 2 Scoops NOX 16:25-17:08 (48mins)

A1) Box Squat: 45x8/130x6/140x6/150x6 (6x4)
A2) Step-up: 30x6x6x6x6 (6x4)
B1) Power Jumps: x8x8x8 (8x3)
B2) Hip abduct: x15x15x15 (15x3)
C1) 90deg crunch: x20/5x10x10 NA
C2) V-UP: x10x10x10 (10x3)
* 1 Scoop Cellmass after.

Day 3 Full Body 1DEC06 2 Scoops NOX No Record time.

A1) InclnDbBp: 20x8/25x8/30x8/35x8 (8x4)
A2) Wide chin: x5x5x5x5 (5x4)
B1) GD Morn: 45x8/65x8/85x8 (8x3)
B2) BBcalf raise: 45x15/65x15/85x15 (15x3)
C1) Stbbcrunch: 5x20/10x20x20 (20x3)
C2) V-UP: x10x10 (10x2)
*1 Scoop Cellmass after.
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Juggers
 Post subject: weeks2-4
PostPosted: Mon Dec 25, 2006 4:18 pm 
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Joined: Sat Jun 24, 2006 9:40 pm
Posts: 49
Location: Aiken, SC
Cycle1b Week 2 (Split Body)


65-80% 1RM Bench=185 (120/130/140/150)
65-80% 1RM Box Squat=200 (130/140/150/160)
65-80% DL=305 (195/210/225/240)
Started 27NOV06 @ 163lbs


Day 1 Upper Body 4DEC06 2 Scoops NOX 17:45-18:40 (55mins)

A1) WideGBP: 45x8/95x8/115x8/135x8/140x8 (4x8)
A2) LyingTX: 15x8/20x8/25x8x8/30x6 (4x8)
B1) UprightRow: 45x8/75x8x8 (3x8)
B2) DBShrug: 30x10/35x10x10 (3x10)
C1) HangKneeRaise: x10x10x10 (3x10)
C2) 90degcrunch: 5x12x12x12 (3x10)
*1 Scoop Cellmass after.

Day 2 Lower Body 6DEC06 2 Scoops NOX 16:40-17:30 (48mins)
A1) Box Squat: 45x6/135x6/145x6/155x6 (4x6)
A2) Step-up: 30x6/40x6x6/50x6 (4x6)
B1) Calfraise: 115x20/155x20x20 (3x20)
B2) Plate drag: 45x10x10 (2x10)
C1) Alt situps: 5x20x20x20 (3x20)
C2) Rower: x10/5x10x10 (3x10)
* 1 Scoop Cellmass after.


Cycle1b Week 3 (Split Body)


65-80% 1RM Bench=185 (120/130/140/150)
65-80% 1RM Box Squat=200 (130/140/150/160)
65-80% DL=305 (195/210/225/240)
Started 27NOV06 @ 163lbs


Day 1 Upper Body 11DEC06 2 Scoops NOX 18:20-19:04 (44mins)

A1) AltDBBP: 20x8/35x8/40x8x8 (4x8)
A2) BODRow: 35x8/55x8x8x8 (4x8)
B1) DBShrug: 55x12x12x12 (3x8)
B2) AltShldpress: 20x8/25x8/35x8 (3x10)
C1) AltSitups: 5x20x15 (2x20)
C2) Rower:5x10x10 (2x10)
*1 Scoop Cellmass after.

Day 2 Lower Body 13DEC06 2 Scoops NOX 16:10-16:30 (20mins)

A1) Box Squat: 45x6/135x6/145x6/155x6 (4x6)
A2) TricepsX: 25x8x8x8x8 (4x6)
B1) NegSquat: x8x8
B2) Calf Raise: 155x15x15

Cycle1b Week4 (Split Body)


65-80% 1RM Bench=185 (120/130/140/150)
65-80% 1RM Box Squat=200 (130/140/150/160)
65-80% DL=305 (195/210/225/240)
Started 27NOV06 @ 163lbs


Day 1 Upper Body 18DEC06 2 Scoops NOX

A1) CloseGBP: 45x8/95x8/115x8/125x8/135x8 (5x8)
A2) BODRow: 45x8/55x8x8x8x8 (5x8)
B1) Shldpress: 25x8/30x8x8 (3x8)
B2) LatRaises: 5x10x10x10 (3x10)
C1) V-up:x15x15
C2) 90degcrunch: 5x15x15
C3) Rower:5x15x10
*1 Scoop Cellmass after.


Day 2 Lower Body 21DEC06 2 Scoops NOX
A1) Wideboxsquat: 115x6/135x6/145x6/155x6 (4x6)
A2) BBcalfRaise: 115x25/135x25/145x25/155x25 (4x6)
B1) Rear Lunges: 10x6/15x6x6 (3x20)
B2) Neg squats: x6x6x6 (2x10)
C1) 90degsitups: 5x20x20 (3x20)
* 1 Scoop Cellmass after.
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