What's the frequency Steve-O?

[Steve-O-68]

This log has absolutely nothing to do with REM, but has everything to do with high frequency training. Here's how it will be structured.

Full body (upper/lower and push/pull) split with at least 6 hours between workouts. I'll alternate DE and RE type workouts thru the day. ME days will be stand alone workouts on the weekend. Here's a basic template - sets/reps will vary each day.

Monday - Off
Tuesday
*Workout 1 - upper DE
*Workout 2 - lower RE
Wednesday
*Workout 1 - upper RE
*Workout 2 - lower DE
Thursday
*Workout 1 - Push
*Workout 2 - Pull
Alternate between DE and RE weekly
Friday - Off
Saturday
*ME upper
Sunday
*ME lower

There she is... my stab at a high frequency routine. I'll give this a try for 8 - 10 weeks to see how it goes.

Goals from this routine - hyptertrophy. No particular weight in mind, but I'm keeping up my bulk. I'll take measurements sometime this week, and take measurements after I'm done to see what happened.

LET'S DOOOO EEEET!!!


Edit - stupid crappy formatting!!

[Steve-O-68]

11/28/06 - Workout 1, upper DE

Dynamic warmup and mobility - 5-6 minutes

*Workout*

DB bench
1x5x120
3x3x160

1 arm DB row
1x5x60
3x3x80

Dynamic pullups
4x3xBW

1 arm DB snatch
3x3x55

I love DE days. Moving stuff as quick as possible is kinda fun! The snatches were cool too.

The company's personal trainer was down there while I was working. She said she's never seen a DB snatch before... and she's a CSCS... hmmmm...

[finboy]

Yee haw!! Go Steve! I wish we had a personal trainer in our gym. Or do I?

[Lost Dog]

Originally Posted by Steve-O-68

This log has absolutely nothing to do with REM, but has everything to do with high frequency training.

Does it have anything to do with Dan Rather or our future Vice-President, Kenneth Burroughs?

[Steve-O-68]

Originally Posted by Lost Dog

Does it have anything to do with Dan Rather or our future Vice-President, Kenneth Burroughs?

Nope... Kenny from Southpark.

[Steve-O-68]

11/28/06 - Workout 2 - RE lower bod

Dynamic stretching, mobility, and foam roller. 10 minutes

*Workout*

Lunges to an 8" step
2x15xBW (per leg)

SLDL
2x15x185

1 leg squats off box
2x15xBW (per leg)

Standing calf press
2x50xBW

The SLDLs were brutal. The weight wasn't an issue, but the largest plates I have at home are 25's, so the ROM was a bit deeper than what I'm used to. Hammies were hammered!

[EdChap]

Cool new log, Steve. High frequency bouts are definitely beneficial, I've done Waterbury's Next Frontier a couple of times now and have noticed huge improvements in strength and size, with enough calories.

8-10 weeks sounds like a long time to be doing 2-a-day workouts, keep an eye out for overtraining...duh.

Great work so far, too!

[Steve-O-68]

Thanks Ed. I figure as long as I eat, sleep, and cycle my workouts propertly, 8-10 weeks should be doable... but I'll back off if needed.

[Steve-O-68]

11/29/06 - Workout 1, Upper bod RE

Dynamic flexibility and mobility - 5 minutes.

*Workout*

Incline DB bench
1x15x50's
1x15x60's

Chest supported DB rows
1x15x50's
1x15x60's

Pulldowns
2x15x120

Dips
2x15xBW

Also did prone planks, side planks, and side bends with a 50lb DB.

Not a bad workout. I haven't done incline DB bench for a while, and I underestimated the weight a little, so I'll increase that next time. The rows were nice... the incline bench really keeps you from cheating.

[Steve-O-68]

11/29/06 - workout 2, lower bod DE

Dynamic warmup, mobility, and foam rolling - 12 minutes.

*Warmup*

Speed DL
5x3x185

1 leg squat
5x3x40

Overhead lunge
5x5xBW each leg

Startin to get icy out!

[Steve-O-68]

11/30/06 - workout 1 - Upper bod DE

Dynamic warmup and mobility work - 7-8 minutes

*Workout*

Cleans (from floor)
3x3x155

High pull
3x3x155

BO row
3x5x155

[Steve-O-68]

11/30/06 - workout 2 - lower RE

Dynamic warmup, mobility, and foam rolling - 10 minutes

*Workout*

BW squats
3x25xBW

Step up - 24"
3x15xBW each leg

Jump split squat
2x10xBW each leg

Standing calf raise on a step
2x50xBW

[Steve-O-68]

12/2/06 - Upper ME day

Dynamic warmup, mobility, and foam rolling. 10 minutes.

*Workout*

BB bench
1x10x135
1x6x185
1x4x225
1x2x245
1x1x265
1x1x275
3 negatives at 285
1x5x225
1x17x135

Chinups
1x3x35
1x4x35
L chins x5xBW
1x5xBW

Pulldown
2x8x150

1 arm DB snatch
1x6x55
1x6x60
1x6x55

Seated cable row
2x8x150

BO row
2x10x130

Spider curl
1x10x65
1x8x65

Decline bench skull crusher
2x10x75
w/ ez curl bar - 20x70

DB military press
1x8x45's
1x6x50's

EZ curl
14x70

Dips
1x18xBW

Good, long workout. I'm spent. After 2 days being cooped up in the house because of ice and snow, I was ready to push it. Good stuff!

[EdChap]

Great work, Steve. Your benching is looking sweet!

[TimmyTM]

This log is going to fill up quickly. I want to try high frequency, someday...

[finboy]

Good stuff Steve-O. I'm missing the tire talk though.

[Steve-O-68]

Originally Posted by finboy

Good stuff Steve-O. I'm missing the tire talk though.

It got reeeeeaaaly cold and icy over the last couple days, so I haven't made it to the park. From 70+ to mid 20's in one day... BRRRRR!!!

[Steve-O-68]

12/5/06 - couldn't get 2 workouts in, so I did a whole body routine...

Dynamic stretching, mobility, and foam roller - 10 minutes

*Workout*

Speed DLs
5x3x205

Jump squats
5x3xBW

Speed bench
5x3x195

Pullups
5x6xBW

Had to hustle so I could watch the Victoria's Secret special... very disappointing. Way too much talking, not enough lingere. Plus, some of those girls could really use a sandwich and some squats.

[Steve-O-68]

12/6/06 - workout 1. Lower RE.

dynamic stretching and mobility work - 7-8 minutes.

*Workout*

Step-ups
2x15x80

Calf press on leg press machine
2x50x410

DB SLDLs
2x15x60's

Pull thru
2x15x100

Swiss ball leg curls
2x15

Also did some front/side planks, hanging leg raises, side bends, and x-band walks.

PWO I had grilled mako shark with fruit salsa, rice with carrots, and sauteed green beans. Good stuff!

[milkman21]

Originally Posted by Steve-O-68

Had to hustle so I could watch the Victoria's Secret special... very disappointing. Way too much talking, not enough lingere. Plus, some of those girls could really use a sandwich and some squats.

Hahahaha. Best not be talking about Giselle or Adriana Lima though!! Those two are perfect

[milkman21]

Originally Posted by Steve-O-68

PWO I had grilled mako shark with fruit salsa, rice with carrots, and sauteed green beans. Good stuff!

Uh.... wow! Mako?!?!

[EdChap]

I don't know what mako is, but that's some solid work, Steve.

[Steve-O-68]

Originally Posted by milkman21

Hahahaha. Best not be talking about Giselle or Adriana Lima though!! Those two are perfect

There were some nice ones for sure, but I couldn't tell you their names.

[Steve-O-68]

12/6/06 - Workout 2 - upper DE

Foam rolling, dynamic flexibility and mobility - 10 minutes

*Workout*

Flat bench
5x5x195

Pullups
5x5xBW

Reverse pushups
5x5xBW

Another quickie. Got home a little late, but managed to squeeze my workout in before I hit the sack. I'm kinda likin the 2 a days. I feel more energized and have been sleeping better.

[Steve-O-68]

12/7/06 - workout 1, lower bod DE

Dynamic stretching and mobility work - 10 minutes.

*Workout*

Box jumps - 24" box
5x5x20 (2 10lb DBs)

Depth jumps - same box
5x5xBW

DB swing (like a pull thru but with a DB)
5x5x55

Jump split squats
3x10x20

Mat jumps (long jump over a floor mat as fast as possible)
5 jumps each direction

Side jumps over 8" step
2x10 each side

This one got me sweating! Plyo's can be rough when that's all you do!

The thing I'm liking about the hi-freq stuff is the variety of the stuff I do during the week. Each workout is different, but works towards the same goal - assistance work for the big lifts. I'm gonna shoot for a new DL PR this weekend, to see if this stuff is helping yet.

[EdChap]

Originally Posted by Steve-O-68

The thing I'm liking about the hi-freq stuff is the variety of the stuff I do during the week. Each workout is different, but works towards the same goal - assistance work for the big lifts. I'm gonna shoot for a new DL PR this weekend, to see if this stuff is helping yet.

Very good point. I would think that there will be, if there hasn't been already on high frequency, some big improvements all round...

How's the taking it easy with the booze going?

[Steve-O-68]

A couple weeks ago, I took my brother out, and managed to make it thru the night and only had a couple drinks. Other than that, haven't touched a drop. But, it's funny you ask this today... tonight I'm going out with this girl I've been talking to. Dollar drinks all night. Hot girl, cheap drinks... I'm gonna try REALLY hard to be good. I'll let you know how that goes tomorrow.

[Steve-O-68]

12/7/06 - workout 2, upper bod RE

Lots of foam rolling - probably 10 minutes. dynamic stretching and mobility work - another 5 or 6 minutes.

*Workout*

BB bench
3x12x165

BO rows
2x12x165
1x12x145

Pullups
2x10xBW

Hang cleans
3x12x135

Hang cleans almost made me vom... had me a shake PWO, some magnesium and fish oil, then crashed. I slept like a baby!

[EdChap]

Nice workout! I had to clean 135 up from the floor to the rack this morning after speed deadlifts and I thought it was going to fly through the roof, ha.

[Steve-O-68]

I remember when 135 was heavy...