chuglife's new program (christophers)

Discussion in 'Training Logs' started by cheltron, Oct 27, 2005.

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  1. cheltron

    cheltron Active Member

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    this is to remind myself of what kind of weight i'm lifting, at least until i start writing it down in a journal.

    height: 5'9"
    weight: 188

    here's the routine:

    and here's my first day on it.

    monday, oct. 24

    squats - 5 x 255 (first time doing these)
    DL - 5 x 245
    bench - 5 x 195
    incline db press - 15 x 60


    wednesday, oct. 26

    light squats - 8 x 135
    GM's - 12 x 105 (first time doing these)
    shoulder press - 5 x 115
    pullups (widegrip overhand) - 6, 5, 3, 3
     
    Last edited: Oct 29, 2005
  2. cheltron

    cheltron Active Member

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    friday, oct. 28th

    squats - 3 x 265
    yates rows - 5 x 225
    incline bench - 5 x 155 :wtc:
    tricep extensions - 17 x 60
     
  3. cheltron

    cheltron Active Member

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    tuesday, nov. 1st

    squats - 4 x 275 *PR* (still working on my form for these)
    deads - 5 x 265
    bench - 4 x 205 *PR*
    incline db press - 2 x 12 x 60
     
  4. JordanClarkson

    JordanClarkson OT Supporter

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    Go Dodger Blue!
    Good job. Work on your form with lighter weight. It does take awhile to master.
     
  5. cheltron

    cheltron Active Member

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    thanks man. tonight i'll be doing light squats again, i need to work on keeping my weight a little farther back over my heels... chances are my weight will go way down.

    i tried a few things for my bench form though and they have helped alot (more of an arch in my back, "leg drive", a little narrower grip)
     
  6. bclimn

    bclimn New Member

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    what is the goal of christophesrs routine? ive never really done three main body workouts like that... how long does it take you to do that workout?
     
  7. CPipes

    CPipes Shit definitely just got real!! OT Supporter

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    what are good mornings???
     
  8. cheltron

    cheltron Active Member

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    http://forums.offtopic.com/showthread.php?t=1574598

    it's supposed to build a base, something to work off of to get big. it only takes about an hour or so... all three on the same day is not that big of a deal.
     
  9. cheltron

    cheltron Active Member

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    well, not my "first" time, my first time actually incorporating it into a workout and doing higher weight/lower reps. i've been working out about 7 months and used to do alot of leg press etc.

    i do go to parallel and got pinned on my 5th rep at 275 :doh:

    but hey, i take that as a compliment :) thanks
     
  10. cheltron

    cheltron Active Member

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  11. cheltron

    cheltron Active Member

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    a quick question, how light should light squats be? should i be straining myself with 8 reps at all or just nice and easy?
     
  12. cheltron

    cheltron Active Member

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    thursday nov. 3rd

    squats - 8 x 175
    GM's - 8 x 115
    dips - 12 x BW + 35 lbs.
    pullups - 6, 4, 2 and then lat pulldown 2 x 8 x 140

    then my buddy wanted to know how to do close grip bench, so i did 5 x 5 of those, didn't do a 5rm though... ended up at 5 x 155
     
  13. cheltron

    cheltron Active Member

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    monday nov. 7th

    skipped day 3 :rolleyes:

    squats - 5 x 275
    deads - 3 x 275
    bench - 5 x 205
    incline db's - 2 x 12 x 60
     
  14. Katsumoto

    Katsumoto New Member

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    For the light squats I usually use a little less than what I started with on Mon, and do like 2-3 sets 8 reps.
     
  15. cheltron

    cheltron Active Member

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    thanks
     
  16. cheltron

    cheltron Active Member

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    wednesday nov. 9th

    squats - 8 x 175
    GM's - 8 x 125
    shoulder press - 3 x 115 :wtc: need to do some shoulder health stuff like i used to before starting christopher's, or improve my form?
    pullups - 6, 3, 3, 2

    wednesdays always make me feel like a weak pussy :(













    ok, everyday makes me feel like a weak pussy
     
  17. cheltron

    cheltron Active Member

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    monday nov. 14th
    (day 3) it's probably bad to take that long of a break between, but the local mountains opened for snowboarding this weekend and ate up my time.

    squats - 3 x 285
    yates rows - 5 x 225 i tried more weight but my grip started to fail, it might be time to get some straps
    incline bench - 5 x 155 but without a spot this time
    tri. ext. - 12 x 80
     
  18. cheltron

    cheltron Active Member

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    saturday, nov 19th
    (day 1) snowboarding is already owning my schedule for the season... gonna have to start going late, just before bed. (or sacrifice riding)

    squats - 3 x 285
    deads - 5 x 245 (could have done more, but it was hot and i was sweaty so my grip was slipping... i guess its time to invest in some straps. should i just use them for my last set? i try to use overhand grip until i can't hold the weight, then i switch to mixed grip... mostly trying to improve my grip.)
    bench - 5 x 195 (no spot so i did as much as i felt comfortable with)
    db incline - 12 x 60, 10 x 65

    edit: weight has been fluctuating for months now, but i'm at around 195 as of today.
     
  19. ~stangzorized~

    ~stangzorized~ New Member

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    Are you slinging the weight on the rows? What degree of angle are you using for them?
     
  20. cheltron

    cheltron Active Member

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    sorry, slinging? not sure what you mean

    i guess my back is about 45 from the ground, maybe 100-110 from my legs?
     
  21. cheltron

    cheltron Active Member

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    tuesday nov. 22nd (day 2)

    squats - 3 x 8 x 135
    GM's - 8 x 135
    dips - 12 x bw+30
    pullups - 6, 3
    lat pulldowns - 2 x 10 x 140
     
    Last edited: Nov 28, 2005
  22. cheltron

    cheltron Active Member

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    thursday nov. 24th (day 3)

    squats - 4 x 285
    yates - 5 x 225 (grip was a little better this time, i had a look at my form and i wasn't at as much of an angle as i stated above, legs are probably 70 from ground)
    incline bp - 3 x 155 (shoulder hurt a little bit)
    tri. ext. - 15 x 70, 13 x 80
     
  23. cheltron

    cheltron Active Member

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    saturday nov. 26th (day 1)

    squats - 5 x 285
    deads - 5 x 285 (i bought straps this morning, used them for my last set. i think i was pretty dead on with my estimation of 5rm, not sure i could do 295)
    bench - 4 x 215
    incline db - 12 x 60, 12 x 65
     
  24. cheltron

    cheltron Active Member

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    monday nov. 28th (day 2)

    squats - 8 x 225
    GM's - 8 x 135
    dips - 12 x bw + 30
    pullups - 6, 3, 3, 2

    did some screwing around with preacher curls and leg press as well, don't remember weights (but who cares)
     
  25. cheltron

    cheltron Active Member

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    wednesday nov. 30th (day 3)

    squats - 3 x 285
    yates - 5 x 245
    incline bp - 4 x 155
    tri. ext. - 12 x 75, 12 x 80
     
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