How to Post "YOUR" Training Blog

[John A. Casler]

Hi All,

This is a new board. Please feel free to post your ROGUE HIT programs (formerly called Direct Compensation Training) to this board and I will critique and advise you on how to get the best results. My intentions are to eventually make this a "pay per use" service (let me assure you the results are worth it) but I need a couple of you to get some good results and show them.

Please know that this is not a "flavor of the month" program and you need be serious enough to be ready to devote at least 6 months to acheiving the best condition of your life.

Feel free to tell others of this board if you like.

Please post your program like this:

Monday: Chest and Back = Week 1 (Feb 5th 2007)

Set #1 = Bent Over Rows 135# x 30
Set #1 = Barbell Bench Press 135# x 30

Set #2 = Bent Over Rows 185# x 15
Set #2 = Barbell Bench Press 185# x 15

Set #3 = Bent Over Rows 205# x 10
Set #3 = Barbell Bench Press 205# x 10

Wed: Legs and Torso = Week 1 (Feb 7th 2007)

Set #1 = Reverse Loaded Squats 100# x 30 (Casler Cable Crunch)
Set #1 = Barbell Squats 135# x 30

Set #2 = Reverse Loaded Squats 100# x 30 (Casler Cable Crunch)
Set #2 = Barbell Squats 185# x 20

Set #3 = Reverse Loaded Squats 100# x 30 (Casler Cable Crunch)
Set #3 = Barbell Squats 225# x 15

Set # 1 = Standing Calf 300# x 15
Set # 2 = Standing Calf 300# x 12
Set # 3 = Standing Calf 300# x 12
Set # 4 = Standing Calf 300# x 10
Set # 5 = Standing Calf 300# x 10

Friday: Arms = Week 1 (Feb 9th 2007)

Set #1 = Standing Barbell Curls 75# x 30
Set #1 = Close Grip Barbell Bench Press 85# x 30

Set #2 = Standing Barbell Curls 105# x 15
Set #2 = Close Grip Barbell Bench Press 135# x 15

Set #3 = Standing Barbell Curls 135# x 10
Set #3 = Close Grip Barbell Bench Press 185# x 10

Then simply copy and paste the results of the next workout below and change the dates, so I can see your progress and advise.


TO POST YOUR PROGRAM SIMPLY HIT "REPLY" TO THIS POST, AND POST YOUR PROGRAM. TO UPDATE IT, SIMPLY CLICK ON "modify" and THEN POST YOUR PROGRESS BELOW EACH WEEK.

[John A. Casler]

Hi BeauMann,

I moved your BLOG to here:

bioforce.proboards79.com/index.cgi?action=display&board=rogue&thread=243&page=1

This is so you have an "individual thread" and not multiple bloggers in the same thread.

Feb 3, 2009 10:44:07 GMT -8 beaumann said:

Hey All, This is the beginning of my Rogue HIT training blog

1/26

Chest and Back:
Set 1:
Barbell Bent Rows: 85x30
Dips: BWx20

Set 2:
Barbell Bent Rows: 105x18
Dips: BWx15

Set3:
Barbell Bent Rows: 120x10
Dips: Bwx10


Bodyweight: 232


1/30

Legs and torso:

Set 1:
Squats: 135x30
Sit-ups: BWx10

Set 2:
Squats: 175x15
Sit-ups: BWx15

Set 3:
Squats: 200x10
Sit-ups: BWx20


Bodyweight: 237


2/3

Shoulders and arms:

Laterals
Set 1: 15x30
Set 2: 20x20
Set 3: 25x15

Set 1: Barbell Bent Rows: 65x24
Set 1: Close grip Bench 65x30

Set 2: Barbell Bent Rows: 80x15
Set 2: Close grip Bench 80x20

Set 3: Barbell Bent Rows: 100x8
Set 3: Close grip Bench 100x15

Bodyweight: 235.5

As you can see, my weights are fairly light. I did lose a lot of strength from doing 1 set per bodypart for the last two years.

It took me 9 days to complete the cycle, I know I am supposed to do this weekly but I am a little out of condition right now so these workouts are really hurting. (Especially the 30 rep squat. Boy my legs hurt.)

[bestgym]

The primary purpose of the announcement page is to add new 'posts.' Each post is basically a mini-web page where you can add content, gadgets, images, and text as you would any other page.