In my 1st week, I call it the Power week(HEAVY), where I will do heavy compound moves and my focus is on working those multi joint moves like the bench press, squats, and deads with reps in the range of 4 sets of 5, then even a set of 2 reps at the end and when I am at the end of the workouts, I do some sort of back off set where i really hit a set of 20-25 reps, or even do a Dogg Crapp style training Rest pause set to really help to release those good hormones to help with muscles being rebuilt.

In my 2nd week, I call it the TUT(Time under Tension week-Rep tempos-my (LIGHT) week, where I perform very long sets of that will end up being closer to a minute or more where i will go slow on the negatives, slow on the positives, do supersets, 100 reps sets, Drop sets, and all of these styles will really cause you to connect the mind with the muscle and the form becomes the big emphasis and this week really hits the muscles without stressing the joints and can also help to hit endurance aspect of the type IIa fibers, and can help with capillary branching, increase the buffering action of the muscles and TUT tensions has also been shown to help build those muscles as well.

In the 3rd week, I call it HYPERVOL week(MEDIUM), which is short for hypertrophy and Volume all rolled into this one week and every muscle gets their own workout. Now this hits the classical rep range that has been proven to build muscles the most in that 8-12 range, and i do one main exercise for each day and then the volume takes over and then I really hit those muscle with some crazy pumps using trisets and giant sets with reps ranges being in the 15-20 range, and then I finish off with another crazy pump on each day with the FST-7's, which will really get your heart rate going and also some great muscle stretches along with hitting those type IIa fibers.

So when you combine all of these aspects into your training and see that each time you come around to the Heavy week you should be able to make a good 3-4 progressions before maybe using a de-loading week, but really there should always be some good things happening when you incorporate both ends of the spectrum while at the same time making progress. Periodization is the best word anyone can use in their training whether you are the average Joe Schmoe walking down the street or the extreme situation of prepping for a show as a bodybuilder or a figure competitor. And I love the noncyclic or undulating periodization over the linear periodization any day of the week.

I will track each cycle under it's own mircocycle and watch the progress!
There has already been some very good progress already with my Bench, deadlift, and Squat. My weight is hovering about at 160, i'd like to stay there with a bit of muscle gain and fat loss with watching my foods more closely!

these are all in about 5 months time overall

Bench has gone from 255 to 305

Squats have gone from 285 to 370

Deadlifts have gone from 345 to about 455

Keep track of what you do and know where you are whether it's in your diet or your training
progress is keep and yes there will be times of plateaus and maybe even steps backwards
but always keep it moving over the long haul that's what counts. The scale or the calipers are only guides to your success, true success comes in the gym and how well you tackle those weights and you only get what you put into it, male or female.

Don't ever say you have tried this diet or that diet and you know how much you are eating until you officially use a scale and do it day in and day out, then week to week to make proper adjustments, it's the only way to know what your body needs and how it responds to cals and even more important than calories is your protein/carb/fat ratios!

Have fun at the gym and DON'T lift Planet Fitness style because that will get you NO WHERE! Because according to them, if you use effort and intensity they will throw you out of the gym! If cardio was the answer, then all the males and females who spend countless hours on the treadmill at 3.0 MPH would have been in much better shape for their efforts. Get off the cardio equipment and LIFT like you mean it!

Back to heavy this week and got some decent lifts for doing the spots on my own, it just changes things in my head when I am going down especially with the knees sitting there in the back of my head! Still went over 900 cals on the polar monitor today so it was a good workout overall.
Squats-just felt an extra warm up was due today to make sure we were good to go
95x15,135x12, 205x10, 265x6
working sets
285x5,305x5,325x5,5, 335x2
back off sets with 225 for 15 reps, then added another 10 reps stripping it down to the plate
SLDL's
2 warm ups
135x12,225x8
working sets
275x5,295x5,325x5,345x5,355x1-just didn't want to go down on the 2nd reps after the way that 1st felt on the back
went down to 225x9, then stripped it to the plate for another 10 reps
Calves
Seated leg press calf raises for 6 sets of 6 with 5 plates on each side!

Not sure about tomorrow and the chest day but it will get done in the next 2 days somewhere!

Today was a heavy chest workout and finally done using those 5 sets of 1 for a bit, so today i tried to do BB inclines and haven't done them heavy in a while and it was good to see where it was at for those sets of 5!

Incline BB presses for 3 warm ups of 12,10,6
working sets
205x5,220x5,225x5,5, and then hit 245 for a set of 2, man that felt real good and strong

finish it off with some DC rest pauses, 3 sets total trying to get between 11-20 reps with 15 breaths in between each set I used 185 and got 9+3+2=14 hit it and that was a rough one

then did some real high incline DB's for 3 sets of 6-10 and
did 80's for 12,10,9!

Deads probably on wed/thurs we will see!

Well today was the heavy back and shoulders and got some really good lifts for the deadlifts with the trap bar!

I did BB seated shoulder presses 1st so we did not have to keep taking the weights on and off for me and my wife

BB shoulders presses
3 warm ups for 15,12,8
working sets
155x5,165x5,175x5,180x5,190x2
back off sets was the DC rest pauses
suing 135 for sets of 9+5+4=18 perfect!


Trap bar deads
3 warm ups for 15,12,10 using 145,235,325
sets of 5 using 385x5,395x5,405x5,5, and finally hit 425 for 3
back off set was done with reverse grip pulldowns for DC rest pauses of 8+7+5=20

All done for this week Sat will start the light week with 100 rep sets and rep tempos(TUT)!

You definitely know your stuff Cytrainer913 and have been consistent. Did your knees ever recover fully after the surgery and if so, how has your progress been?

Lift

Subscribed! Can't wait to see this log, undulating periodization has been the best thing I have changed in my workouts in forever. This should be an awesome thread to follow.

Well back to the light stuff, but that doesn't really mean all that much as this workout is really a lot of tension on all of the legs as that TUT is pretty HIGH!

1st exercise was a little variation of the negatives with the superset, I did the Leg curls for 4-6 sec negatives right into the leg extensions for 4-6 sec negatives then did my high rep superset of leg presses.

3 sets of 8 reps on the curls and ext and then 15 rep sets on the leg press
Leg curls for 4-6 sec negatives 3 sets of 8
then right to
Leg ext for 4-6 sec negatives 3 sets of 8
then right to
Leg presses for 3 sets of 15 reps done at regular tempo

Next was the slow positives on the leg presses for 5-7 sec for 4 sets of 10 reps using 5 plates aside and at the end of every set X-reps done

Then came the torture doing the drop sets of SLDL's for 4 drops 5 sets of total of 8 reps(185,165,145,125,105 all for 8's) each set for 40 reps and without a break came the smith machine squats doing the same thing 4 drops 5 sets of total of 8 reps(195,175,155,135,115 all for 8's) each set for 40 reps!

Lastly came the Calves for 4 sets of 4-6 sec negatives 8 reps and the hold at the bottom of the calf raises for 2 sec and then right too BWT single leg calf raises for reps!

100 later for shoulders and traps!

I would say about at 90% for my thighs and knees being recovered, Kerry. I ave some bad days with them but mostly a lot better with the workouts now. This morning my son was climbing onto me and his knee just runs full bore into my left knee where I have this annoying scar tissue and it kind of swelled up, and really hurt at that moment, but hey it happens you know, he doesn't know what he's doing! OUCH! Still went and got a pretty good leg workout as you could see above.

Today was chest and tris and it was the TUT week and did some real good pumping sets and my chest was really looking PUMPED!

1st exercise was the BB bench press although the sets were done with my bands and 25 lbs of chains off each side for some variable resistance training!
BB benches were done for 4-6 sec negatives for 3 sets of 8 reps with 45 lb plates and bands and chains
then it was suspersetted with Cable crossovers for 3 sets of 15 reps

next came slow positives for 4 sets of 5-7 sec positives of 8 reps still using the bands again but without the chains and at the end of each set did some X-reps, still used the 45 lb plates but by the time I was here I was already getting really tired in the chest

then came the Drops and did the them on the smith machine for incline BB presses for 4 drops 5 sets total for 8 reps each set total of 40 reps, but when done there went right to the incline DB presses for another drop set the same way except eh reps were not as high as I was only able to get set of 4-5 reps on every drop set

Triceps
Reverse grip pushdown for 4-6 sec negatives for 3 sets of 8 reps then
SS w/
Regular grip pushdowns for 3 sets of 15 reps

Close grip becnhes for drop sets of 4 drops 5 sets total for 8 reps each set 40 total

Try and get 100's in later for legs and calves!

Today got the back and bis in and the burn was was nice and in all the right places. These nice and slow rep tempos really has an effect on how the muscles get into the whole action and you can really connect the mind and muscle and the MOTION never takes over, so just another good reason to have some very controlled reps in there as well.

1st exercise
Seated rows for 4-6 sec negatives for 3 sets of 8 reps
SS w/
High rep DB pullovers for 3 sets of 15 reps

2nd exercise
Pulldowns for 5-7 sec slow positives for 3 sets of 10 and at the end of each set do some X-reps

3rd exercise comes the double exercise double drop sets
Reverse grip pulldowns 4 drops 5 sets total of 8 reps each set for 40 total
the right to the
free motion dual cable pulldowns and triyng to squeeze the elbows in tight for the same as above for reps

Biceps
low cable curls for 4-6 sec negatives for 3 sets of 8 reps
SS w/
Loose form DB hammer curls for 3 sets of 15 reps

Drop sets same as above for 40 total reps
low dual cable curls for the drops

100's for chest and tris too!

Today was shoulders and traps and got them in today and off til Friday!

1st exercise
DB shoulder presses for 4-6 sec negatives for 3 sets of 8 reps
SS w/
Rear laterals for high reps 3 sets of 15 reps on cable crossover machine


slow positives for 5-7 sec doing seated DB laterals for 3 sets of 8 and at the end of each set X-reps

Double drops
Dual cable presses for 4 drops 5 sets of total 40 reps of 8 reps each
then right to
Upright rows on the low cable for the same as above for 40 total reps

Traps
Smith machine shrugs for 4-6 sec negatives for 3 sets of 8 reps each
SS w/
low dual cable shrugs behind the back

then right back to Smith machine drop sets of 4 drops 5 sets total of 40 reps 8 reps each

100's for back and bis!

Friday starts HYPERVOL!!

Well today starts the new cycle for the medium week also know as the hypervol week! Today was the hamstring day and man it was a rough one to say the least.

Hypertrophy exercise was the SLDL's for 4 sets of 6-10 reps
2 warm up sets of 12,10
265x8,275x8,285x8,295x7

then came the triset from HELL of 4 times through for 15 reps each

Walking lunges outside using 75 lbs on my back
then right to the single leg presses with 3 plates a side
the lastly to the
Glute ham raises with legs held under the bar from the smith machine


Then finally came the FST-7's for 7 sets of 10 reps with 30 sec breather on each one doing seated leg curls.

Calves also for 6 sets of 8-12 reps on leg press machine!

Tomorrow is big CHEST SATURDAY SATURDAY!!!

Today was all chest and tried to do some exercises that were not the norm that we usually do.

Hypertrophy exercise
Incline smith machine presses
2 warm ups for 12,10 reps
175x10,185x10,195x9, 205x6

now the trisets for 4 cycles and no matter what weight I use the 15 reps after the 1st exercise is the easiest and that is 15 reps but after that it gets rough
BB bench press
then to
db press
then to
suspension push ups from the chains for 15 reps

FST-7's using low cable crossovers for 7 sets of 10 with 30 sec breathers in between each set

tomorrow will be all back baby!! YEAH!
__________________

well today we did our back workout this morning before the BOYS come on at 1 pm, so heres what went down:

Hypertrophy exercise 4 sets of 6-10 reps
2 warm ups of 12,10 reps with 185, and 255
then my working sets and gave these a real push too
315x12,385x10, 405x9,445x6

now came the giant set: 3 cycles of 15 reps each
Rack pull ups
then to
seated rows with pronated grip on straight bar
then to
reverse grip pulldowns
then db pullovers

then finally FST-7's for 7 sets of 10 reps for 30 sec breathers on my freemotion dual cable lying on my stomach on an incline doing a sort of pullover with a sweeping row!

Off tomorrow until shoulders on Tues!

got it in around my clients today and was a pretty quick paced workout for the shoulders

hypertrophy exercise
2 warm ups for 12,10 reps
then four sets of 10,8,7,6 reps

Giant set of 3 cycles of 15 reps a piece
Rear DB laterals on incline bench
then to
Shoulder presses on the free motion
then to
Db standing laterals
then to
Upright rows

FST-7's doing standing DB laterals

tomorrow off and then Quads on WED!