Diario de tinka97. Road to Aesthetic

Day 1 (Monday)
Overhead Press - (do the scheduled percentage)
6x30. 6x 49 y 5x 50

Flat DB Bench Press 3 Sets of 6-8. 3x8 con 28kg
Neutral Close-Grip Lat Pulldowns 3 Sets of 6-8 2x8 con 60kg y 1x8 con 65kg
Tricep Rope Pulldowns 3 Sets of 8 to 10 3x8 con 6 ladrillos polea blanca
Alternating DB Biceps Curls 3 Sets of 8 to 10 3x8 con 15kg
Cable Lateral Raises 3 Sets of 8 to 10 (do one arm at a time) 3x8 con 7,5kg
Rope Facepulls 2 Sets of 8 to 10. 2x10 8 ladrillos polea blanca

Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP 3x22 con 20kg.
 
Day 2 (Tuesday)
High Bar Barbell Back Squat - (do the scheduled percentage) 1x110 (profunda)

Stiff-Leg Deadlift 3 Sets of 8 to 10 3x8 80kg
Laying Hamstring Curls 3 Sets of 8 to 10 3x8 50kg
Sillón quads 3x8 10 ladrillos
Standing Calf Raises 5 sets of 5 50kg
Seated Calf Raises 3 Sets of 6 to 8 3x12 35kg

Abs - Hanging Leg Raises 3 Sets AMRAP
 
Day 3 (Thursday)
Flat Barbell Bench Press - (do the scheduled percentage)
MAX REP: 45kg por lado. mas la barra de 10kg. 100kg

Incline DB Bench Press 3 Sets of 6 to 8 3x8 con 28kg
Hammer Strength Vertical Pull Machine or Seal Rows 3 Sets of 6-8. 3x8 30kg por lado.
Single-Arm Tricep Cable Pulldowns (do one arm at a time) 3 Sets of 8 to 10. 3x8 2 ladrillos por lado (polea blanca nueva)
Low Cable Rope Hammer Curls or Barbell Curls 3 Sets of 8 to 10. 8 ladrillos polea blanca. 3x8
Standing DB Lateral Raises 3 Sets of 8 to 10. 3x8 con 8kg.
Rope Facepulls 2 Sets of 8 to 10. 2x8 con 9 ladrillos. poela blanca

Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP. 17.15.13.

Day 4 (Friday)
Sumo Deadlift - (do the scheduled percentage). 57,5kg por lado. mas la barra que pesa 10kg.125kg 1rm

Barbell Hip Thrusts 3 Sets of 6 to 8. 3x8 con 60kg
Walking Dumbbell Lunges (Across Gym) - 2 Sets. 2x16 con mancuerna de 20kg
Standing Calf Raises 5 sets of 5 HEAVY. hack con 100kg
Seated Calf Raises 3 Sets of 6 to 8. 3x8 60kg

Abs - Hanging Leg Raises 3 Sets AMRAP
Rest Periods:
 
Ya sabiendo mis 1RM y calculando los porcentajes, la semana de descarga (osea la 5ta) seria asi:

Asi haria la semana de descarga:

OHP: 4 sets of 8 @ 60% of 90% Training Max = 30kg
Squat: 4 sets of 8 @ 60% of 90% Training Max =
60kg
Bench: 4 sets of 8 @ 60% of 90% Training Max = 54kg
DL: 4 sets of 8 @ 60% of 90% Training Max = 68kg



Dejando eso listo, pasaria a sacar los porcentajes para las proximas 4 semanas del ciclo, ya que la 1er semana (osea la anterior) me dedique a sacar mi 1rm.
 
Hoy Martes haria OHP, ya que ayer no pude ir. Terminaria la rutina el sabado, dejando 1 dia de descanso en el medio.

Rutina de hoy a realizar:
OHP 5x7 con el 75% de mi 1RM, que es 47kg.


Flat DB Bench Press 3 Sets of 6-8.
Neutral Close-Grip Lat Pulldowns 3 Sets of 6-8
Tricep Rope Pulldowns 3 Sets of 8 to 10
Alternating DB Biceps Curls 3 Sets of 8 to 10
Cable Lateral Raises 3 Sets of 8 to 10 (do one arm at a time)
Rope Facepulls 2 Sets of 8 to 10.

Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP

Los pesos los voy a ir subiendo un poco cada semana. Hablo de los pesos de los complementos, no de los basicos en el cual se enfoca el plan.
 
Martes 31

OHP 5x7 con el 75% de mi 1RM, que es 47kg..


Flat DB Bench Press 3 Sets of 6-8. - 3x8 con 28kg
Neutral Close-Grip Lat Pulldowns 3 Sets of 6-8 2x8 con 60kg y 2x8 con 65kg
Tricep Rope Pulldowns 3 Sets of 8 to 10 3x8 con 8 ladrillos polea blanca.
Alternating DB Biceps Curls 3 Sets of 8 to 10 3x8 con 15kg cada mancuerna
Cable Lateral Raises 3 Sets of 8 to 10 (do one arm at a time) 3x8 con 1 ladrillo polea blanca.)
Rope Facepulls 2 Sets of 8 to 10. 2x10 con 9 ladrillos polea blanca.

Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP

Miercoles 1

Day 2 (Tuesday)
High Bar Barbell Back Squat - 10x3 con 90kg

Stiff-Leg Deadlift 3 Sets of 8 to 10 3x8 80kg
Laying Hamstring Curls 3 Sets of 8 to 10 3x8 50kg
Standing Calf Raises 5 sets of 5 70kg
Seated Calf Raises 3 Sets of 6 to 8 3x8 35kg

Abs - Hanging Leg Raises 3 Sets AMRAP
 
Viernes 2

Day 3 (Thursday)
Flat Barbell Bench Press - (do the scheduled percentage)
4x7 con 75kg. y 3x7 con 70kg. me costo bastante, me parece que calcule mal la RM..
Incline DB Bench Press 3 Sets of 6 to 8 3x8 con 28kg
Hammer Strength Vertical Pull Machine or Seal Rows 3 Sets of 6-8. 3x8 30kg por lado.
Single-Arm Tricep Cable Pulldowns (do one arm at a time) 3 Sets of 8 to 10. 3x8 2 ladrillos por lado (polea blanca nueva)
Low Cable Rope Hammer Curls or Barbell Curls 3 Sets of 8 to 10. 8 ladrillos polea blanca. 3x8
Standing DB Lateral Raises 3 Sets of 8 to 10. 3x8 con 8kg.
Rope Facepulls 2 Sets of 8 to 10. 2x8 con 9 ladrillos. polea blanca

Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP. 17.15.13.


Sabado no fui, se me complico.

Esta semana ya hago todo bien.
 
Lunes 6

Day 1 (Monday)
Overhead Press - (do the scheduled percentage)
4x9 con 43kg

Flat DB Bench Press 3 Sets of 6-8. 3x8 con 28kg
Neutral Close-Grip Lat Pulldowns 3 Sets of 6-8 1x8 con 60kg y 2x8 con 65kg
Tricep Rope Pulldowns 3 Sets of 8 to 10 3x8 con 6 ladrillos polea blanca
Alternating DB Biceps Curls 3 Sets of 8 to 10 3x8 con 15kg
Cable Lateral Raises 3 Sets of 8 to 10 (do one arm at a time) 3x8 con 7,5kg
Rope Facepulls 2 Sets of 8 to 10. 2x10 9 ladrillos polea blanca

Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP 3x22 con 20kg.

Martes 7

Day 2 (Tuesday)
High Bar Barbell Back Squat - (do the scheduled percentage)
7x5 con 88kg.

Stiff-Leg Deadlift 3 Sets of 8 to 10 2x8 80kg y 1x8 con 90kg
Laying Hamstring Curls 3 Sets of 8 to 10 3x8 55kg
Standing Calf Raises 5 sets of 5 70kg
Seated Calf Raises 3 Sets of 6 to 8 3x12 35kg

Abs - Hanging Leg Raises 3 Sets AMRAP


Jueves 9

Day 3 (Thursday)
Flat Barbell Bench Press - (do the scheduled percentage)
10x3 con 75kg (mi 1RM es 90kg.)
Incline DB Bench Press 3 Sets of 6 to 8 3x8 con 28kg
Hammer Strength Vertical Pull Machine or Seal Rows 3 Sets of 6-8. 3x8 30kg por lado.
Single-Arm Tricep Cable Pulldowns (do one arm at a time) 3 Sets of 8 to 10. 3x8 2 ladrillos por lado (polea blanca nueva)
Low Cable Rope Hammer Curls or Barbell Curls 3 Sets of 8 to 10. 8 ladrillos polea blanca. 3x8
Standing DB Lateral Raises 3 Sets of 8 to 10. 3x8 con 8kg.
Rope Facepulls 2 Sets of 8 to 10. 2x8 con 9 ladrillos. polea blanca

Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP. 17.15.13.

Sabado 11


Day 4 (Friday)
Sumo Deadlift - (do the scheduled percentage).
4x9 con 90kg.

Barbell Hip Thrusts 3 Sets of 6 to 8. 3x8 con 60kg
Walking Dumbbell Lunges (Across Gym) - 2 Sets. 2x16 con mancuerna de 20kg
Standing Calf Raises 5 sets of 5 HEAVY. 70kg
Seated Calf Raises 3 Sets of 6 to 8. 3x8 60kg

Abs - Hanging Leg Raises 3 Sets AMRAP
 
Vuelvo al Ogus 753. Deje el foro por tiempo pero no el gimnasio.

Volvi a sacar maximas repeticiones despues de terminar 1 ciclo del plan 753.

Press de banca 1rm: 95kg.
Sentadilla 1rm: 125kg
Press Militar parado: 60KG
Peso muerto sumo: saco hoy la 1rm


Day 1 (Monday)
Overhead Press - (do the scheduled percentage)

Flat DB Bench Press 3 Sets of 6-8
Neutral Close-Grip Lat Pulldowns 3 Sets of 6-8
Tricep Rope Pulldowns 3 Sets of 8 to 10
Alternating DB Biceps Curls 3 Sets of 8 to 10
Cable Lateral Raises 3 Sets of 8 to 10 (do one arm at a time)
Rope Facepulls 2 Sets of 8 to 10

Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP

Day 2 (Tuesday)
High Bar Barbell Back Squat - (do the scheduled percentage)

Stiff-Leg Deadlift 3 Sets of 8 to 10
Laying Hamstring Curls 3 Sets of 8 to 10
Standing Calf Raises 5 sets of 5 HEAVY
Seated Calf Raises 3 Sets of 6 to 8

Abs - Hanging Leg Raises 3 Sets AMRAP


Day 3 (Thursday)
Flat Barbell Bench Press - (do the scheduled percentage)

Incline DB Bench Press 3 Sets of 6 to 8
Hammer Strength Vertical Pull Machine or Seal Rows 3 Sets of 6-8
Single-Arm Tricep Cable Pulldowns (do one arm at a time) 3 Sets of 8 to 10
Low Cable Rope Hammer Curls or Barbell Curls 3 Sets of 8 to 10
Standing DB Lateral Raises 3 Sets of 8 to 10
Rope Facepulls 2 Sets of 8 to 10

Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP

Day 4 (Friday)
Sumo Deadlift - (do the scheduled percentage)

Barbell Hip Thrusts 3 Sets of 6 to 8
Walking Dumbbell Lunges (Across Gym) - 2 Sets
Standing Calf Raises 5 sets of 5 HEAVY
Seated Calf Raises 3 Sets of 6 to 8

Abs - Hanging Leg Raises 3 Sets AMRAP
Rest Periods:

For the main lifts (OHP, Squat, Bench, DL) take as long as you need. That could mean up to 5 or even 12 minutes. Just don't let you body cool down. Remember, it's not about the burn. It's all about hitting your prescribed numbers and growing stronger.

For the accessory movements, the same principle applies but try to aim for no more than 2 to 3 minutes. Unless you're like Matt and your job is the gym, you don't want to spend 4 hours in the gym like he does.
Matt Ogus always points out:

Do the exercises you like. For instance if you hate Laying Hamstring Curls then do Seated Hamstring Curls. If you have Tricep Rope Pulldowns then do Tricep Pushdowns with a straight bar. This workout should be enjoyable to the individual.
Bulking or Cutting:

Matt Ogus has always done this program while BULKING. I believe that is a key point. It's aimed at gaining size and strength.
How do I started calculating all the percentages on this program?

EXRX Calculator
Go to this calculator and enter your 1 Rep Max. Once you get the results save the 90% number and RE-Enter it into the calculator with 1 repetition lifted. If you do that correctly, then you have your percentages!
or
Black Iron Beast Calculator
Well I hate to say it but you have to use your brain here. Since there is no calculator dedicated to this program you can use Black Iron Beast and figure it out from there. That calculator will also help you obtain your 90% training max as well as all the other percentages. You can even use your fractional plates on that site to get really accurate numbers!
Deload Week:

This is the week were you focus of the motor patterns of each lift. You still lift but much lighter.

OHP: 4 sets of 8 @ 60% of 90% Training Max
Squat: 4 sets of 8 @ 60% of 90% Training Max
Bench: 4 sets of 8 @ 60% of 90% Training Max
DL: 4 sets of 8 @ 60% of 90% Training Max
 
Vuelvo al Ogus 753. Deje el foro por tiempo pero no el gimnasio.

Volvi a sacar maximas repeticiones despues de terminar 1 ciclo del plan 753.

Press de banca 1rm: 95kg.
Sentadilla 1rm: 125kg
Press Militar parado: 60KG
Peso muerto sumo: 140kg. A este rm lo saque despues de hacer 10x3 en sentadilla, asi que creo que eso tuvo algo que ver en que lo haya tirado muy dificil. Igual, voy a hacer este viernes el programa y ver si me cuestan las series o no, ya que el sabado pasado hice 3x140kg
 
Lunes:

Day 1 (Monday)

Overhead Press - (do the scheduled percentage)
5x7 con 45kg

Flat DB Bench Press 3 Sets of 6-8 2x8 con 28kg y 1x8 con 30kg
Neutral Close-Grip Lat Pulldowns 3 Sets of 6-8 3x6 con 80kg
Tricep Rope Pulldowns 3 Sets of 8 to 10 3x10 con 5 ladrillos polea nueva
Alternating DB Biceps Curls 3 Sets of 8 to 10 3x6 con 18kg
Cable Lateral Raises 3 Sets of 8 to 10 (do one arm at a time) 3x10 con 2 ladrillos
Rope Facepulls 2 Sets of 8 to 10 2x10 con 9 ladrillos.

Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP 3x20 4 ladrillos.
 
Martes

Day 2 (Tuesday)

High Bar Barbell Back Squat - (do the scheduled percentage)
10x3 con 105kg

*saque peso muerto sumo 1rm con 140kg
sillon de quads 10 10 8 12

Abs - Hanging Leg Raises 3 Sets AMRAP 3x12
 
miercoles


Day 3 (Thursday)
Flat Barbell Bench Press - (do the scheduled percentage)
7x5 con 75kg.

Incline DB Bench Press 3 Sets of 6 to 8 3x8 con 30kg
Hammer Strength Vertical Pull Machine or Seal Rows 3 Sets of 6-8 remo alto 3x8 80kg
Single-Arm Tricep Cable Pulldowns (do one arm at a time) 3 Sets of 8 to 10 3x10 con 5ladrillos
Low Cable Rope Hammer Curls or Barbell Curls 3 Sets of 8 to 10 3x10 con 9 ladrillos
Standing DB Lateral Raises 3 Sets of 8 to 10 3x10 con 11kg
Rope Facepulls 2 Sets of 8 to 10 2x10 con 10 ladrillos

Abs - Standing/Kneeling Rope Cable Crunches 3 Sets AMRAP 3x12
 
sabado



Day 4 (Friday)
Sumo Deadlift - (do the scheduled percentage)
4x9 con 100kg

Barbell Hip Thrusts 3 Sets of 6 to 8 3x8 con 60kg y camilla femoral 3x10 con 40kg
Walking Dumbbell Lunges (Across Gym) - 2 Sets 2x20 pasos 20kg cada mancuerna
Standing Calf Raises 5 sets of 5 HEAVY
Seated Calf Raises 3 Sets of 6 to 8

Abs - Hanging Leg Raises 3 Sets AMRAP
 
el hip thrust esta muy bajo, lo normal sería que estuviera a la altura de la sentadilla como mínimo, casi siempre más. Puede deberse a falta de practica. De todas formas para el resto muy buenos pesos para la edad, peso y objetivo.
 
el hip thrust esta muy bajo, lo normal sería que estuviera a la altura de la sentadilla como mínimo, casi siempre más. Puede deberse a falta de practica. De todas formas para el resto muy buenos pesos para la edad, peso y objetivo.

Que haces Seba. Si, nunca lo hice en realidad y donde lo hago es en una maquina que tiene hasta 60kg, despues hay otra donde le pones los discos pero es medio incomoda y es como un "peso libre".
 
Que haces Seba. Si, nunca lo hice en realidad y donde lo hago es en una maquina que tiene hasta 60kg, despues hay otra donde le pones los discos pero es medio incomoda y es como un "peso libre".

Ahh, entonces está bien. El hip thrust es un gran ejercicio pero si, se necesita equipo para poder hacerlo, no mucho solo discos grandes para poder pasar por abajo de la barra sin pedir ayuda, pero bueno no todos los gimnasios los tienen
 
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