A Training Raggamuffin

[raggamuffini]

I have been thinking about starting a training log for a long time. Finally decided to do it, because the other option was to study

Age: 20
Years trained: about 3 (2 of them seriously)
Weight: about 87kg (in the morning)
Height: 178cm
Bodyfat: 14,2 (month ago when last checked)
class: Natural

More information will be written when i have more time and less books to study

This is my first training log ever so it might be a bit unclear at the beginning but I hope it will get better when time passes.

 

[Skeptic]

What is your split looking like?

 

[raggamuffini]

First session to my first log
From yesterday:

BICEPS, LATS (pump) and ABS:

1.DB curls:
-22,5kg x 6
-25kg x 6
-25kg x 6
2.Scott curls with z-bar: (or something like that)
-45kg x 6
-50kg x 6
-50kg x 6
3.Z-bar curls standing:
-50kg x 6
-50kg x 7
-50kg x 6

4.Pullover with cable: (sorry for the names, but its hard for me as i don't speak english as my mother tongue)
-75kg x 15
-80kg x 12
-80kg x 12
5.Pull-ups:
-bw x 10
-bw x 10
-bw x 10

After that a total of 7 sets of abs:
-2x15x85kg with one machine (sitting)
-2x12x70kg with another machine (lying on my back)
-3xto failure(20-30) leg raises (lying on a bench)


I am sorry for the names that I did not remember.. I hope that I will get better at this by doing this for a long time

Today it is time for triceps, delts and chest(pump)

 

[Skeptic]

You do three exercises for biceps... BEFORE your back workout?

 

[raggamuffini]

What is your split looking like?

My split is like this at the moment:

monday: biceps, back (pump) and abs
tuesday: triceps, delts and chest (pump)
wednesday: legs
thursday: off
friday: back, forearms and legs(pump)
saturday: chest, delts and triceps (pump)
sunday: off

Those (pump)- marked sessions mean that i only do few sets with perfect form and try to get as good feeling as possible to the muscle trained

Also i change the rep range of my training almost weekly. I do this by intuition but usually i do higher and lower reps every other weeks. Then i also throw some special weeks into the mixture of my weird ass training method (like 10x3 or 15-20 reps)
example of the rep range variation:
-week1. 8-12
-week2. 4-7
-week3. 10x3 (special week)

 

[Skeptic]

Why do you need 3 exercises for biceps?

 

[raggamuffini]

You do three exercises for biceps... BEFORE your back workout?

I usually do not do pull ups in the (pump) session for back so this was an exception. i Try to choose movements that do not use the already exhausted muscle. (for example the pull over which is not exhausting for the biceps)
These exercises are done with light weights and perfect form (as i said in the previous post) in order to just get some feeling for the muscle.

Sorry if my answer was unclear.. I had hard time finding the words.

 

[Skeptic]

But why 3 exercises for biceps? You don't need that many.

 

[raggamuffini]

Why do you need 3 exercises for biceps?

I usually do 6-9 sets for biceps and triceps depending on the feeling. Last week was 6 sets of 8-12 reps and yesterday i had great session so i decided to go for 9.

Also i love doing high volume for some reason :icon_ninja:

I'm sorry if the beginning of this log bothers you.. I hope that you stay tuned for a longer time before you completely judge my training methods (which i know are unusuall and even stupid in many people's opinion) :gaysign:

 

[Skeptic]

It doesn't bother me.... but I don't see the reasoning behind 3 exercises for such a small muscle. Why not do 6 sets of one exercise.... or 8 sets of 2 ?

 

[raggamuffini]

It doesn't bother me.... but I don't see the reasoning behind 3 exercises for such a small muscle. Why not do 6 sets of one exercise.... or 8 sets of 2 ?

Ahh ok i missunderstood the main question (sorry for that).
For some reason (which I don't know) I often do 3x3 exercise (when the weights are already set from previous set) in stead of for example 4x + 5x..
I don't see a difference between those two options or the results deriving from those options..?

Is there a reason why you should do 4x +5x in stead of 3x3?

 

[Skeptic]

a straight bar or ez bar curl for 5 sets and reverse grip curls for 4 sets?

Even so, that seems a bit high... Why not just one exercise for say 5-6 sets? Thats still fairly high volume for a small muscle.

 

[raggamuffini]

a straight bar or ez bar curl for 5 sets and reverse grip curls for 4 sets?

Even so, that seems a bit high... Why not just one exercise for say 5-6 sets? Thats still fairly high volume for a small muscle.

I would say that my average ammount of sets is 7 (for biceps and triceps) per session. (in the long run i mean)
So I think you are a bit too fast to judge my volume too high (this was just one session and i just happened to start this log after that one)

I still can't see the difference between for example 2x3 sets and 6 sets for one exercise..? Is there some?

Also i'd like to add that i only do direct bicep exercises once a week, so I don't see 7 sets as too high volume.. I might be wrong tho..

 

[PrinceVegeta]

Session looks good, but may I ask why so many pump exercises for so many bodyparts?

 

[raggamuffini]

Session looks good, but may I ask why so many pump exercises for so many bodyparts?

I tried to clarify the meaning of (pump)- mark in the post where I was talking abpout my split.

(pump) was just a name for it (couldnt find a better word)

It just basicly means that i train every bodypart (except biceps) twice a week, but one of the two sessions is just with less sets and high reps (done with extra perfect form and not even close to failure)

Hehe.. I sound stupid because im talking about a common and basic thing but with idiotic terms due to the lack of skills in English.. :gaysign:

 

[raggamuffini]

I tried to clarify the meaning of (pump)- mark in the post where I was talking abpout my split.

(pump) was just a name for it (couldnt find a better word)

It just basicly means that i train every bodypart (except biceps) twice a week, but one of the two sessions is just with less sets and high reps (done with extra perfect form and not even close to failure)

Hehe.. I sound stupid because im talking about a common and basic thing but with idiotic terms due to the lack of skills in English.. :gaysign:

edit. Thanks for visiting btw :music:

-> now off to gym

 

[PrinceVegeta]

But that´s what a pump training means man, but i asked why you do them

 

[raggamuffini]

Just came back from awesome session!

Triceps, Delts and Chest (pump)

1. Dips
-bw+30kg x 6
-bw+40kg x 6 PB! (after this one I got really really stocked and decided to do some extra triceps)
-bw+35kg x 6

2. French press (z-bar lying on the bench extension) dont know the right name in english
-50kg x 7 (could have been heavier but I was afraid of form loss)
-50kg x 7
-50kg x 8

3. Reverse crip cable extensions
-65kg (bullshit cablemachine numbers) x 8
-65kg x 8
-65kg x 8

4. Rear-delt machine (sorry for name)
-55kg x 10 (bullshit machine numbers)
-55kg x 10
-55kg x 10
-60kg x 8

5. Side DB delt raises (seriously sorry for these names)
-15kg x 7 (again could have been heavier but decided to keep best form)
-15kg x 8
-15kg x 9
-15 x 10

6. Front BB delt raises (I need to learn the real names)
-35kg x 10
-35kg x 10
-35kg x 10

7. Cable flies
-40kg(again incoherent numbers) x 15
-50kg x 12 (a bit too heavy for the "pump")
-45kg x 12

8. Pec dec
-50kg (numbers..) x 12
-50kg x 12
-50kg x 12

Awesome session! Felt really great and I went higher volume than planned.. Really one of the greatest workouts for a long time.. Training just the way I love it

 

[PrinceVegeta]

Session looks good, keep it up

 

[raggamuffini]

Session looks good, keep it up

Thanks!