Nilbert Rafer's Training Log Updates

[Nilbert Rafer]

A bit of history: (at 5'5", 140 pounds, 49 years old)
(1) I did High-Volume Training, 3 times a week, on-and-off since 1982.
(2) This June '07, for reasons I already posted in this forum, I shifted to the Mike Mentzer's Ideal Routine, but found it still as overtraining.
(3) In July, I shifted to the Consolidated Routine, as suggested by MM, for those who find the Ideal Routine still taxing on their recovery ability.

=========================================
July 14: Workout 1, (1st cycle)
1.  Deadlifts - 220 pounds, 2 reps; 230, 4 reps; 240, 1 rep
2.  Dips - 10 reps

July 22: Workout 2
1.  Leg Press - 500, 15 reps
2.  Pulldown - 165, 5 reps

July 29: Workout 1, (2nd cycle)
1.  Deadlifts - 250, 6 reps
2.  Dipping Machine - 225, 6 reps

August 5: Workout 2
1.  Squats - 200, 10 reps
2.  Pulldown - 165, 7 reps

=========================================

August 12: Workout 1, (3rd cycle)
1.  Deadlifts - 300 pounds, rest-paused 4 reps
2.  Press Behind Neck - 80, 10 reps
3.  Toe Presses - 300, 12 reps.

August 20, Workout 2
1.  Squats, 300 pounds x 8 reps
2.  Palm-Up Pulldowns, 180 x 6
3.  Dipping Machine, 255 x 8

August 26, Workout 1, (4th Cycle)
1. Deadlifts - 305, rest-paused 4 reps
2. Press Behind Neck - 90, 8 reps
3. Toe Presses - 315, 12 reps

September 2, Workout 2
1. Squats - 310 pounds, 6 reps
2. Palm-Up Pulldowns - 180, 4 reps
3. Dip Machine - 255, 8 reps
4. Peck Deck - 120, 3 reps (rest-paused)

=========================================

September 8, Workout 1, 5th cycle
1. Peck Deck - 130 lbs x 6 reps
2. Shoulder Press - 120 lbs x 6 reps
3. Deadlift - 305 lbs x 5 reps

Next workout: Sept 16...  shifting back to Mentzer's Athlete's Routine.

[HARDCORE]

Glad to see you here bro, I'll be watching your journal...

[Nilbert Rafer]

Thanks for the warm welcome, Hardcore! 

[p.s.]

Welcome to the board and good luck with the training.

[Nilbert Rafer]

Thanks so much, p.s. (",)

[Nilbert Rafer]

    

September 15, Shifted to Athlete′s Routine + Abs Crunches
Workout 1:
1. Squats - 305 pounds, 8 reps, failed at 9, cadence of 4-4
2. Chins - bodyweight, 15 reps (7-stop-3-stop-3-stop-2), cadence of 4-2-4
3. Abs machine - 150 pounds, 10 reps, cadence of 4-2-4

Next workout: September 22 or 23, Deadlifts-Dips-Abs 

[Nilbert Rafer]

September 22, Athlete′s Routine + Abs Machine Crunches
Workout 2:
1. Deadlifts - 220 lbs, 10 reps; rest-paused 300 lbs, 2 reps
2. Dips - 20 reps
3. Abs Machine Crunches - 150 lbs, 10 reps

[p.s.]

September 22, Athlete′s Routine + Abs Machine Crunches
Workout 2:
1. Deadlifts - 220 lbs, 10 reps; rest-paused 300 lbs, 2 reps
2. Dips - 20 reps
3. Abs Machine Crunches - 150 lbs, 10 reps

Sorry but I just don't see how this can (even remotely) work for muscle growth/strength gains. Keep us updated as I will be following along to see how ya do.

[Nilbert Rafer]

Sorry but I just don't see how this can (even remotely) work for muscle growth/strength gains. Keep us updated as I will be following along to see how ya do.

Really?
May I have your objective comments on my routine?
I'll really appreciate it.

As I see it - this Athlete's Routine by Mike Mentzer:
*Workout 1:
Squats - hit my legs
Palm-up Chins - hit my biceps, lats and delts
*Workout 2:
Deadlifts - hit almost every back muscle
Dips - hit my triceps, chest and delts

[p.s.]

Really?
May I have your objective comments on my routine?
I'll really appreciate it.

As I see it - this Athlete's Routine by Mike Mentzer:
*Workout 1:
Squats - hit my legs
Palm-up Chins - hit my biceps, lats and delts
*Workout 2:
Deadlifts - hit almost every back muscle
Dips - hit my triceps, chest and delts

Yes they do and if all you're after is to kinda be in shape then great, but to look like a bodybuilder or even an athlete/underwear model then you're gonna have to train a whole lot harder than what Mike has suggested in his later routines/theories. Just 'cause Mike won the universe in '78 does not mean that his physique was based on this principle and even after he got under Arture Jones wing Mike was still doing far more work than seen here.

Look at it this way to train as Mike suggests is to take every set to absolute failure (very hard for a rookie to do if not impossible), and as such one opens oneself to injuries Mike had serious shoulder injuries, Dorian had torn quite a few muscles etc and both had to stop competing long before they should have due to these complications. Now look at Ronnie, Cormier, Gunter, Darrem, Johnny Jackson, Draper, Vince Taylor, and the list goes on and on of guys who are much older ie late 30s up to mid 50s that train more conventionally IE 20 stes and reps in the 12 or more range, and have been around for 20 or more years as active BBs. And then you can look to athletes outside of BBing I'm sure you've heard of Jerry Rice who played at a very high level in the NFL right through until his retirement (he was in his 40s).

What I'm getting at is that all athelets with long careers used volume in all their training and have made exceptional gains and careers out of this type of training. Never mind all the work load that goes into Olympic athletes training so that they can excell at their given event/sport. So in all honesty to exeed in BBing or fitness in general then one must do the work, as you do not get something for nothing/mininmal work.

Oh and lastly there is no such thing as over-training just under-eating as well as under-resting.

Sorry if i sound harsh regarding this but I've been at this for 28 years and I've given every concievable training approach a try at one time or another, and even as a natty I found that volume will always give solid results no matter how much of a hard gainer one may be.

[Nilbert Rafer]

Thank you so much, p.s.!
I shall think about it.

As I am on just being in shape,
with just the right muscular frame,
and not after competing or modeling,
then I'll take it as all right to stick with
Mentzer's Athlete's Routine at the moment.

Let us see what happens after 3 - 6 months.
Genetics, nutrition and rest are indeed factors
that would come into play in this training.

Thanks again! 

[Nilbert Rafer]

September 29, Athlete's Routine
Workout 1:
1. Squats - 305 pounds, 10 reps.
2. Chins - bodyweight, 15 reps.
Done in fifteen minutes, out of the weights area, and on to life! (",)
   

[Nilbert Rafer]

October 6, Athlete's Routine
Workout 2:
1. Deadlifts - 250 lbs x 10 reps (warm-ups: 130 x 5 reps; 220 x 1 rep)
2. Dips - bodyweight, 15 reps (last 6 made in the negatives)

[Nilbert Rafer]

October 13, Athlete′s Routine, 3rd Cycle
Workout 1:
1. Chins - bodyweight, 16 reps (inclusive of 3 negatives, failed on 4th rep)
2. Squats - 310 x 12 reps (previously, 305 x 10 reps)

[p.s.]

Well it appears that you're making progress on the workouts, and that's great. So how's the diet/nutrition?