ClutchOn&Win's Workout Journal Log - MensTennisForums.com

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post #1 of 6 (permalink) Old 04-10-2016, 09:10 PM Thread Starter
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ClutchOn&Win's Workout Journal Log

Push Day - Strength Monday (Point A to Point B, explosive fast reps)

Chest, Triceps, Shoulders

1) Barbell Bench Press

3 Sets
5 Reps
3-5 minutes of recovery time

Ranging from 70-90%% of 1RM


2) Military Press (Standing, overhead barbell shoulder press)

3 Sets
5 Reps
3-5 minutes of recovery time

Ranging from 70-90%% of 1RM


3) Inclined dumbbell press

3 Sets
12 Reps
1.5 minutes of recovery time

Ranging from 60-80%% of 1RM


4) Dumbbell Front Raises

3 sets
12 Reps
1.5 minutes of recovery time

Ranging from 60-80% of 1RM


5) Over-head dumbbell extension

3 sets
12 reps
1.5 minutes of recovery time

Ranging from 60-80% of 1RM


6) Barbell Shrugs

3 sets
12 reps
1.5 minutes of recovery time

Ranging from 60-80% of 1RM

Pull Day - Hypertrophy Tuesday (Time-under-tension, squeezing, mind & muscle get jiggy)

Back, Biceps

1) Long Bar Row

3 Sets
12 Reps
2.5 minutes of recovery time

Ranging from 50-70% of 1RM


2) Barbell Deadlift

3 Sets
12 Reps
2.5 minutes of recovery time

Ranging from 50-70% of 1RM


3) Dumbbell Rows

3 Sets
12 Reps
2.5 minutes of recovery time

Ranging from 50-70% of 1RM


4) Chin-ups

3 Sets
Failure
3-5 minutes of recovery time

Body weight (Perfect form)

5) Pull-ups

3 Sets
Failure
3-5 minutes of recovery time

Body weight (Perfect form)


6) Hammer-curls

6 Sets
12 Reps (Last one to failure)
1.5 minutes of recovery time

Ranging from 50-70% of 1RM



Lower Body - Strength Wednesday (Point A to Point B, explosive fast reps)

Quads, Hams, Glutes

1) Squats (Barbell on back)

3 Sets
5 Reps
3-5 minutes of recovery time

Ranging from 70-90% of 1RM


2) Leg Extension

3 Sets
12 Reps
2 minutes of recovery time

Ranging from 60-80% of 1RM


3) Hamstring Curls

3 Sets
12 Reps
2 minutes of recovery time

Ranging from 60-80% of 1RM


4) Stiff legged deadlift (Using Barbell)

3 Sets
12 reps
3 minutes of recovery time

Ranging 60-80% of 1RM


Push Day - Hypertrophy Thursday (Time-under-tension, squeezing, mind & muscle get jiggy)​

Chest, Triceps, Shoulders

1) Flat Dumbbell Press​

3 Sets
12 Reps
2-3 minutes of recovery time

Ranging from 50-70% of 1RM


2) Shoulder Dumbbell Press

3 Sets
12 Reps
2-3 minutes of recovery time

Ranging from 50-70% of 1RM


3) Incline Dumbbell Bench Press

3 Sets
12 Reps
2-3 minutes of recovery time

Ranging from 50-70% of 1RM


4) Dumbbell Side Lateral Raise

3 Sets
12 Reps
2-3 minutes of recovery time

Ranging from 50-70% of 1RM


5) Close-grip Barbell Bench Press

3 Sets
12 Reps
2-3 minutes of recovery time

Ranging from 50-70% of 1RM


6) Dips

3 Sets
12 Reps
2-3 minutes of recovery time

Body weight (Perfect form)


7) Barbell-shrugs

3 Sets (Last set to failure)
12 Reps
2-3 minutes of recovery time

Ranging from 50-70% of 1RM


Pull Day - Strength Friday (Point A to Point B, explosive fast reps)

Back, Biceps

1) Barbell-Deadlifts

3 Sets
5 Reps
3-5 minutes of recovery time

Ranging from 70-90% of 1RMP


2) Dumbbell Rows

3 Sets
5 Reps
3-5 minutes of recovery time

Ranging from 60-80% of 1RMP


3) Lateral Pull Downs

3 Sets
12 Reps
1.5 minutes recovery time

Ranging from 60-80% of 1RMP


4) Pull-ups

3 Sets
Failure
3 minutes recovery time

Ranging from 60-80% of 1RMP


5) EZ-Bar Bicep Curls

4 Sets
12 Reps
1.5 minutes recovery time

Ranging from 60-80% of 1RMP


6) Incline Bench Hammer-Curls

3 Sets
12 Reps
2 minutes recovery time

Ranging from 60-80% of 1RMP


Lower Body - Hypertrophy Saturday (Time-under-tension, squeezing, mind & muscle get jiggy)

Quads, Hams, Glutes

1) Squats (Barbell in-front, on-shoulders)

3 Sets
12 Reps
3-5 minutes of recovery time

Ranging from 50-70% of 1RM


2) Leg Extensions

3 Sets
12 Reps
2 minutes of recovery time

Ranging from 50-70% of 1RM


3) Hamstring Curls

3 Sets
12 Reps
2 minutes of recovery time

Ranging from 50-70% of 1RM


4) Stiff legged deadlift (Standing on bench trainer-less, using small, fixed weight bars)

3 Sets
12 reps (Last set to failure)
3 minutes of recovery time

Ranging from 50-70% of 1RM
Nole Rules likes this.

Quote:
Originally Posted by YodaKnowsBest View Post
Who is Victor Estrella
Quote:
Originally Posted by ClutchOnandWin View Post
Mainstream fans that only talk about Djokovic/Federer/Nadal should leave Muppet.
Quote:
Originally Posted by YodaKnowsBest View Post
I recently discussed Mark Philippoussis. I can write his entire name now without using copy and paste.
^ This my bloody wigga right here, right here! Ahahahaha!!!!!!!!!!
Quote:
Originally Posted by Slade View Post
I know who he is, but once again with you people - apples and oranges.

With Federer it's a sort of spiritual unity. He brought us here and in particular; to this forum. Without him, we wouldn't be posting at this time on this day.
Look at this sheet. Slade needs a girlfriend.

https://twitter.com/MidCourtCrisis - Follow me on twitter.
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post #2 of 6 (permalink) Old 04-10-2016, 09:12 PM Thread Starter
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Re: ClutchOn&Win's Workout Journal Log

Will record my results here on this 10 week program I've put together.

Quote:
Originally Posted by YodaKnowsBest View Post
Who is Victor Estrella
Quote:
Originally Posted by ClutchOnandWin View Post
Mainstream fans that only talk about Djokovic/Federer/Nadal should leave Muppet.
Quote:
Originally Posted by YodaKnowsBest View Post
I recently discussed Mark Philippoussis. I can write his entire name now without using copy and paste.
^ This my bloody wigga right here, right here! Ahahahaha!!!!!!!!!!
Quote:
Originally Posted by Slade View Post
I know who he is, but once again with you people - apples and oranges.

With Federer it's a sort of spiritual unity. He brought us here and in particular; to this forum. Without him, we wouldn't be posting at this time on this day.
Look at this sheet. Slade needs a girlfriend.

https://twitter.com/MidCourtCrisis - Follow me on twitter.
ClutchOn&Win is offline  
post #3 of 6 (permalink) Old 04-10-2016, 09:17 PM
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Age: 27
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Re: ClutchOn&Win's Workout Journal Log

Quote:
Originally Posted by ClutchOn&Win View Post
Will record my results here on this 10 week program I've put together.
Well I'm impressed. We should consider moving this to advanced NT discussions.

So someone recently informed me that my sig was empty. Said I needed a life affirming motivational quote by a positive role model like Einstein or Oscar Wilde...

Great tip to stay fit and mobile: If you run up and down the stairs two steps at a time at least once daily, there will never come a time when you can't do it. Until of course one day you mistime a step, collapse and break all your bones... That would suck. But you had a good run.

-Drunk Fitness nerd at the gym
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post #4 of 6 (permalink) Old 04-10-2016, 09:24 PM Thread Starter
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Re: ClutchOn&Win's Workout Journal Log

^

Quote:
Originally Posted by YodaKnowsBest View Post
Who is Victor Estrella
Quote:
Originally Posted by ClutchOnandWin View Post
Mainstream fans that only talk about Djokovic/Federer/Nadal should leave Muppet.
Quote:
Originally Posted by YodaKnowsBest View Post
I recently discussed Mark Philippoussis. I can write his entire name now without using copy and paste.
^ This my bloody wigga right here, right here! Ahahahaha!!!!!!!!!!
Quote:
Originally Posted by Slade View Post
I know who he is, but once again with you people - apples and oranges.

With Federer it's a sort of spiritual unity. He brought us here and in particular; to this forum. Without him, we wouldn't be posting at this time on this day.
Look at this sheet. Slade needs a girlfriend.

https://twitter.com/MidCourtCrisis - Follow me on twitter.
ClutchOn&Win is offline  
post #5 of 6 (permalink) Old 04-11-2016, 07:50 AM
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Re: ClutchOn&Win's Workout Journal Log

Weak stuff man. You can do better.
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post #6 of 6 (permalink) Old 04-11-2016, 11:54 AM Thread Starter
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Re: ClutchOn&Win's Workout Journal Log

Quote:
Originally Posted by Backhand of Doom View Post
Weak stuff man. You can do better.
Like get banned? Yeah.
Nole Rules likes this.

Quote:
Originally Posted by YodaKnowsBest View Post
Who is Victor Estrella
Quote:
Originally Posted by ClutchOnandWin View Post
Mainstream fans that only talk about Djokovic/Federer/Nadal should leave Muppet.
Quote:
Originally Posted by YodaKnowsBest View Post
I recently discussed Mark Philippoussis. I can write his entire name now without using copy and paste.
^ This my bloody wigga right here, right here! Ahahahaha!!!!!!!!!!
Quote:
Originally Posted by Slade View Post
I know who he is, but once again with you people - apples and oranges.

With Federer it's a sort of spiritual unity. He brought us here and in particular; to this forum. Without him, we wouldn't be posting at this time on this day.
Look at this sheet. Slade needs a girlfriend.

https://twitter.com/MidCourtCrisis - Follow me on twitter.
ClutchOn&Win is offline  
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