Hello, I am a 29yo poker-obsessed guy living in northern Germany.

I play omaha hi and mixed tournaments online, and am currently increasing my volume in preparation for 2014, which will be my first year of serious grind. I run this thread for the sake of balance and consistency, not to gain or lose a few dozen pounds.

I go to the gym since many years, and lately started to go jogging (/swimming) twice a week, so I reduced my gym-time from three to two times a week, which is also very helpfull for my poker, since I can't play much after a work-out in the gym.

I started to do sort of a bastardized HST-work-out last week, which simply means that I switch my whole-body-workouts (Monday and Thursday) from:

> 1-2 sets of 15 reps per muscle in week 1 (2 work-outs)
> to 2-3 sets of 10 reps per muscle in week 2 (2 work-outs)
> then to 3-4 sets of 5 reps per muscle in week 3 and 4 (4 work-outs)
> followed by 6 days off from the gym, then restart

I switch my exercises depending on the rep-range, but also mix it up within one rep-range whenever I feel like. Nowadays, it is all about perfect technique in each exercise for me, since I love working out and want to do this till the day I day.


I don't take any supplements at all, since I eat very healthy.
I visit the local market to buy fresh eggs, vegetables and fruits, and eat nearly as much fish as I eat beef .


My standard-week looks like this:

Monday= Gym
Tuesday= no sport
Wednesday= Jogging or swimming
Thursday= Gym
Friday= no sport
Saturday= Jogging or swimming
Sunday= no sport

Monday:
Frontsquats (1) 15x 60kg
Deadlifts (2) 15x 100kg, 12x 100kg (expected 15+15, but hardly ever did FS b4 DL)
Lat-pull wide (1) 15x 60kg
30° BB-chest (2) 15x 60kg, 13x 60kg
-10° DB-Fly's (1) 15x 12,5kg
Upright BB-row wide (1) 15x 55kg
Triceps pushdown (1) 15x 23kg
80° bench alt. DB-curls (1) 13x 15kg (backrest sucks, next time again without it)
Rotatorcuff-stuff done
Hanging leg-lifts done
Calve-press (1) 15x 130kg


Thursday will be the first day with 10 reps.

-_-

^^I see what you did there, ha


Instead of jogging, I just went for a long walk today. It was nice...

Just got some spare-time in between my grind, so I'll write down tomorrow's work-out. All sets should be doable with 10 clean reps, but in between 8-12 is okay:

Frontsquats (2) x70kg, x70kg
SL-DB-DL (1) x32,5kg
Chin-Ups (1) x
Machine-row (1) x75kg, x75kg
30° DB-press (2) x27,5kg, x27,5kg
Dips (slow) (1) x
Upright cable-row (1) x???
DB ext.overgead (1) x30kg (triceps)
Clave press (1) x170kg
Hanging leg-lift twice
Rotatorcuff-stuff two sets

Thursday (first of two days with 10 reps):

Frontsquats (2) 10 x70kg
SL-DB-DL (1) 10x 32,5kg, 10x 32,5kg
Chin-Ups (1) x 9
Machine-row (1) 10x75kg, 10x70kg
30° DB-press (2) 10 x27,5kg, 10 x27,5kg
Dips (slow) (1) 10x
Seated DB-shoulderpress (1) 10x20kg, 10x22,5kg
DB ext.overgead (1) 10x30kg (triceps)
Clave press (1) 10x170kg
Hanging leg-lift done
Rotatorcuff-stuff done

Monday:

Frontsquats (2) 10 x72,5kg, 10x 72,5kg
SL-DB-DL (1) 10x 32,5kg
Chin-Ups (1) 10x, 8x
Rev.-butterfly (1) 10x35kg
30° DB-press (2) 10x 30kg, 10x 27,5kg
-10° DB-flys (1) 10x 15kg
Upright BB row (1) 10x 50kg
DB ext.overhead (1) 10x32,5kg (triceps)
Hanging leg-lifts done
Rotatorcuff-stuff done


On Thursday, 2 weeks with 4 days in the 5-rep-range will start. The jogging twice a week has not yet started, but I went for a walk in the forest of about an hour on each of those days, which is okay for me at the moment. I think I'll try to get fat over christmas to have a reason to start go jogging, instead of just walking.

Thursday, 5 reps day 1/4:

Frontsquats (3) 5x 80kg, 5x80kg
An easy set of SL-DB-DL 12x 25kg

Chin-ups (superslow) (1) 5x 5x, 5x
30° BB-press (2) 5x 75kg, 5x 75kg, 5x 75kg
(^^ Alternating exercises to save some time)

Dips (superslow) (1) 8x, 6x
Machine-rows (1) 6x80kg, 6x80kg
(^^alternating)

DB-shoulderpress seated (2) 5x 25kg, 5x 25kg

Upright BB-row (2) 6x70kg, 6x70kg

30° one-armed DB extensions (1) 6x 12,5kg, 6x 12,5kg
Calf-presses (2) 12x 200kg, 10x 200kg
(^^alt.)

Seated alt. DB-curls (1) 5x 20kg, 5x 20kg

Rotator-cuff-stuff and abs done, too


Good day, never did upright row that heavy, but works well. Also never did one armed DB extensions on a 30°bench. Feels a lot better than both arms simultaneously, since I have much more focus and control. Rest has been standard and done before.

I will change my schedule to 3x a week when I am done with the 4 days in the 5rep-range. It's Saturday, and I have the urge to work-out, but there is nothing until Monday on the list, except some jogging... Going to the forest for some exercise now.
I will definintely put my new work-out-schedule on Mo+We+Fr, and either use push/pull or a split with everything just once a week. I love to write down new gym-schedules and will put it in her, as soon as the split and general frame is done.

been going yesterday and today, and now finished this schedule for the next time

Monday; chest and legs:
30° Press (2) 3x
Dips/neg-fly (1) 2x
Butterfly 2x
Frontsquats (1) 3x
Leg-ext (unilateral) 2x
Lungs (I think...) 3x
SL-DB-DL 2x
some abs and rotators

Wednesday; back, rear delt, biceps:
Chin-ups (1) 3x
Some row (1) 3x
Lat-pull 2x
other-row 1x
rear-delt-rev-butterfly 2x
some curl 2x
some other curl 1x

Friday; shoulder and triceps:
Seated DB-Press (2) 3x
Upright BB-row (1) 3x
inlcine rear-delt 2DB blabla 2-3x
DB-overhead-ext (1) 2x
one armed DB 2x
Rope 2x

Constructed this schedule to be able to grind poker or go out on Friday, and take Monday and Wednesday off from everything, once I got my work-outs done