Boom goes the dynamite [Forum Archive]

-->

Pages: 1

Boom goes the dynamite

(Click here to view the original thread with full colors/images)

Posted by: danzik17

Kept saying I was gonna open up a journal as soon as I went to a trainer and learned to deadlift properly - well did that today and bam here it is. Trainer was Dax Baker in NYC btw, great guy I really recommend him if anyone is looking. Title is just something one of my friends says all the time, stuck in my head.

Age: 21
Height: 5' 9" or so
Weight: No idea, I go by the mirror.
Current Goal: Cut enough BF to have abs, absolute control of the body

First real post will be Monday which is my next workout, but for now I'll put down what I learned with Dax - no real weights to put down since we were going light to learn form.

Front Squats
Step-ups
SLDL
Deadlift
RDL
GHRs
Dynamic Stretching

Posted by: P-funk

Cool stuff.

Definetly a thumbs up for Dax if anyone is in the area looking for a trainer. he is a good friend of mine and can teach the lifts well.

Posted by: danzik17

Monday - 6/25/07

Push Day

30 second RI on all exercises, focus on perfect form and controlled movement

Lower Push: OH Squat - Bar 6,6,6 [Need to work on shoulder flexibility to do these properly. Anyone got some good stretches for that? Thinking of using a rod and having a buddy push back on it for me while I hold it.]

Horizontal Push: DB Bench Press - 50lb DBs 10,10,8

Lower Push: Leg Press - 340lbs + machine 10,10,10

Vertical Push: Standing Shoulder Press - 25lb DBs 10,8,8

Core Work: 1 minute plank, 15 leg ups, 1 minute plank, 20 crunches

Posted by: danzik17

Wednesday - 6/27/07

Pull Day

30 second RI on all exercises, focus on perfect form and controlled movement

Started out with some dynamic stretching, about 4min worth

Lower Pull: Deadlift - 95lbs 10,10,10 Yea this is light, but I want to make sure my tendons and joints are used to the work before upping the weight.

Horizontal Pull: Bent Over Rows - 50lb DBs 10,10,10

Lower Pull: RDL - 95lbs 10,10,10

Vertical Pull: Rotating Sets of Pullups/Chinups - 6,6,4,2 God I was dead at this point

Cardio: 5 minutes walking, 6-7 on the bike at half intensity

Posted by: MeatZatk

The "Boom goes the Dynamite" saying comes from Brian Wheeler (I think his name is), the announcer for the Portland Trailblazers. The local sports station always the cut of him saying that. Good luck with the training!

Posted by: britlifter

Nice selection of exercises, Im sure you'll do well. All the best in reaching your goals!

Posted by: danzik17

Saturday - 6/30/07

Push Day

30 second RI on all exercises, focus on perfect form and controlled movement

Started out with some dynamic stretching, about 4min worth

Lower Push: Back squat - 125lbs 10,10,10

Horizontal Push: Decline DB Press - 40lb DBs 10,10,10

Lower Push: Walking Lunges - 40lb DBs 3 walks about 30-40ft each

Vertical Push: Dips - bodyweight 10,8,6,4

Core Work: 1 minute left side plank, side to side leg lift things, 1 minute right side plank

Weak Point: Step Ups - bodyweight I have terrible balance, need to work on that a lot

Decided to move the workout to today instead of yesterday since I was pretty damn tired. Needed to happen anyway, next week is Tues/Thurs/Sat since my schedule is messed up due to July 4th.

britlifter + MeatZatk: Thanks!

Posted by: danzik17

Monday - 7/02/07

Cardio

~20 minutes of sprinting/running half way around a parking lot, then walking/jogging the other half.

Goddamn I have no cardio capacity, I need to work on that. Anyone got some tips for that besides the obvious requirement of "keep running"?

Posted by: danzik17

Tuesday - 7/03/07

Pull Day

30 second RI on all exercises

Lower Pull: Deadift - 115lbs 10,10,10

Horizontal Pull: Cable Rows - 120b DBs 10,10,8

Lower Pull: GHRs - 3,3,2 Damn calves kept cramping up on these for some reason, had to stop several times

Vertical Pull: Rotating sets of chinups/pullups - 6,6,6,4

Core Work: 1 minute plank, 20 leg ups, 1 minute plank, 25 crunches

Posted by: soxmuscle

Boom Goes The Dynamite is a classic quote from a Ball St student who tried to fill in for his friend on the University television channel. He passes it to the man and...

YouTube - Boom Goes the Dynamite

Posted by: danzik17

Friday - 7/06/07

Push Day

30 second RI on all exercises

Started out with some dynamic stretching, about 4min worth

Lower Push: Front Squat - 95lbs 10 Need to work on flexibility to do these comfortably. Switched to back squats.
Back squat - 175lbs 10,8

Horizontal Push: Bench Press - 135lbs, 10, 6, 4

Lower Push: Walking Lunges - 40lb DBs 3 walks about 30-40ft each

Vertical Push: Seated DB Presses - 25lb DBs 10,9,8

Accessory: Farmer's Walks 40lb DBs to grip failure

Posted by: danzik17

Saturday - 7/07/07

Pull Day

30 second RI on all exercises

Started out with some dynamic stretching, about 4min worth

Lower Pull: Deadlifts - 135lbs 10,10,10

Horizontal Pull: Bent-Over BB Rows - 95lbs 10,10,10

Lower Pull: Reverse Hyper-Extension - bodyweight 10,10,10

Vertical Pull: Rotating Sets of chinups/pullups 6,6,6,6

Accessory: Just some step-ups to work on my balance a little

Posted by: danzik17

Tuesday - 7/10/07

Cardio and Max Day

Started out with some dynamic stretching

3 reps 175lbs on bench press = ~185lbs max

On squats I found out my right leg is going to be a huge limiting factor due to it being shorter than my left, I need to see a P.T. about this ASAP. Let's just say my squat max could have ended up very, very badly since my right leg couldn't properly support the weight. I estimate that had it not given out, I could have done 225lbs at least twice.

Deadlifts I'm not going to max out on after seeing my squat, I would probably have a similar problem and it's not worth risking it.

10 min on the bike
5 min walking/jogging

Rest of the week is just straight cardio, then next week I start another 8 week program. Also going to make sure I talk to a P.T. ASAP.

Posted by: min0 lee

Posted by: danzik17

Monday - 7/16/07

Push Day

30-45 second RI on all exercises

Started out with some dynamic stretching, about 4min worth

Lower Push: Back Squats - 155lbs 10,10,9

Horizontal Push: DBBench Press - 50lb dbs, 10,10,6

Lower Push: Single Leg Presses - 205lbs 10,10,10 (each leg)

Vertical Push: Standing DB Presses - 25lb DBs 10,8,6

Core Work: None

The damn sports teams were in the gym monopolizing every piece of equipment - they were hovering around my squat rack like freaking vultures, couldn't go for water without one trying to take it over. So unfortunately I didn't get to do my new superset workout today - I'll make sure to go earlier next time to beat them there.

Despite that and the fact I didn't finish out all of my workout, goddamn amazing day in the gym. The reason for not finishing it was I had pushed myself so hard on the previous sets that I couldn't exert myself on the DB Presses or go upside down for planks without vomiting - trust me, I tried

Posted by: danzik17

Also just want to rant on the dumbass sports teams. I was watching some of them doing squats in-between my sets, and I saw at least two of the players rounding their backs with more than 350lbs on the bar. What the fuck is wrong with these players, and more than that, what the fuck is wrong with the strength coach at my college for not calling that shit out while he is watching.

Posted by: danzik17

Wednesday - 7/18/07

Pull Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Pull: Deadlifts - 135lbs 10,10,10

Horizontal Pull: Cable Rows - 90lbs 10,10,10

Superset 2
Lower Pull: Single Leg Deadlifts - 30lb DBsx2 10,10,10 (each leg) These probably just ended up being lunges almost. Need to work on learning these.

Vertical Pull: Chinups 6,6,6

----------------------------------------------------------
Core Work: 1 minute plank, 20 leg ups, 1 minute plank, 15 crunches

First day of doing the new superset workout and goddamn it is brutal, at least for me (for now). Was incredibly spent at the end and on the verge of vomiting again. In other words, good day at the gym

Posted by: danzik17

Friday - 7/20/07

Push Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Push: Back Squats - 160lbs 10,7,7

Horizontal Push: Decline Dumbell Press - 40lb DBs 10,10,10

Superset 2
Lower Push: Pistols (Pole Supported) - 7,7,7 (each leg)

Vertical Push: Dips - 7,7,8

My legs are just beat to shit, felt like jello walking out of the gym. Looking forward to the weekend off to let them rest a bit.

Posted by: danzik17

Monday - 7/23/07

Pull Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Pull: Stiff Legged Deadlifts - 135lbs 10,10,7

Horizontal Pull: One Hand DB Rows - 50lb DBs 10,10,10 (each arm)

Superset 2
Lower Pull: GHRs I'm dropping these and replacing them with something else. I'm still not doing them right, and I would rather not waste time in the gym.

Vertical Pull: Chinups - 6,6,6

Core Work: Abs Frontal Focus - 1 minute plank, 20 leg ups, 1 minute plank, 20 crunches

Posted by: danzik17

Wednesday - 7/25/07

Push Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Push: Back Squats - 160lbs 10,9,7

Horizontal Push: Dumbell Bench Press - 50lb DBs 10,9,8

Superset 2
Lower Push: Step-Ups (bw) - 10,10,10 (each leg)

Vertical Push: Standing DB Press 30lb DBs - 6,6,4

Posted by: danzik17

Friday - 7/12/07

Pull Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Pull: Deadlifts - 135lbs 10,10,9

Horizontal Pull: One Arm DB Rows - 50lb DBs 10,10,10 (each arm)

Superset 2
Lower Pull: Single Leg Deadlifts - 30lb DBsx2 10,10,10 (each leg) Still don't really know how to do these but damn, whatever I'm doing is working my legs hard.

Vertical Pull: Pullups 6,6 Ran out of gas on the last set completely. Couldn't even hold onto the bar anymore. Been a long damn week.

Posted by: danzik17

Monday - 7/30/07

Push Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Push: Back Squats - 160lbs, 10,7,9

Horizontal Push: Bench Press - 135lbs 10,7,5

Superset 2
Lower Push: Single Leg Presses - 250lbs 10,10,10 (each leg)

Vertical Push: Dips - 10,7,0

Pretty decent day in the gym considering I was dragging ass going into it. After my left set of leg presses I was at the point of swallowing back some vomit, so I decided to skip the last set of dips and haul ass out of the gym in case I had to go. Came pretty damn close but didn't happen, my stomach did punish me for at least an hour though.

Posted by: danzik17

Thursday - 7/02/07

Pull Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Pull: Deadlifts - 135lbs 10,10,8

Horizontal Pull: Cable Rows - 100lbs 10,10,10

Superset 2
Lower Pull: Single Leg Deadlifts - 35lb DBsx2 10,10,10 (each leg)

Vertical Pull: Chinups 6,5,4 I didn't have the energy to bang out six on the last two sets, so the last rep on each set had a brutally slow negative

Posted by: danzik17

Gah I've gotten really behind on entries, and I'm not even going to try and remember the exact number of reps/sets I did at every workout. I did finally finish moving to my new place though, so I can get back into the swing of things - having a single is fucking awesome.

Basically been doing the same thing as always with my dual supersets. Would have thought I would have conditioned myself to not get close to vomiting every workout by now but no idea, maybe it's something in my diet rather than the training.

Only other thing I have is that I switched to an old pair of walking shoes when I lift, and it made an amazing difference. There was way too much cushioning in the heels of the shoes I normally wear - it was way way easier to keep good form with the walking shoes on, most noticeably in the squats.

Posted by: danzik17

Thursday - 8/16/07

Pull Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Pull: Deadlifts - 1555lbs 10,10,10

Horizontal Pull: Cable Rows - 110lbs 10,10,10

Superset 2
Lower Pull: Leg Curls - 90lbs 10,10,7

Vertical Pull: Chinups 4 full + 3 half and pauses, 3 full and 2 halfs, 3 full slow negative on the last

----------------------------------------------------------
Core Work: 1 minute 20 second plank, 20 leg ups, 1 minute plank, 30 crunches

Posted by: MeatZatk

Quote:

Originally Posted by danzik17

Thursday - 8/16/07

Pull Day

2 Supersets, roughly 5-10 seconds between sets, 2 minutes between supersets

Started out with some dynamic stretching, about 4min worth

Superset 1
Lower Pull: Deadlifts - 1555lbs 10,10,10

Horizontal Pull: Cable Rows - 110lbs 10,10,10

Superset 2
Lower Pull: Leg Curls - 90lbs 10,10,7

Vertical Pull: Chinups 4 full + 3 half and pauses, 3 full and 2 halfs, 3 full slow negative on the last

----------------------------------------------------------
Core Work: 1 minute 20 second plank, 20 leg ups, 1 minute plank, 30 crunches

Posted by: danzik17

I stand by my absurd claims.

Posted by: danzik17

It's been far too long, and I've been slipping on my diet and training due to the stresses of school. Gotta start posting again and become accountable to myself.

Monday 10/08/2007

Warmup: None really

One set of light squats and some shoulder rotations

Superset 1
Back Squat - 160lbs 3x10
Dumbell Press - 50lbs 3x8 (Ok not really, 10 first time and 7 with slow eccentrics on the last two)

Superset 2
Single Leg Press - 245lbs 3x10 each leg
Dips - 3x8 (Same as the press, I'm averaging these here)

Core:
Need to work on this badly. Only did 1 30 second plank and 2 sets of situps w/ 25lbs. Pretty horrible considering my norm was (2) 1 minute planks and 4 sets of situps just a month or so ago.

Diet:
Don't ask. I keep saying I'm going to rework it, but I just haven't done it, there isn't an excuse. The diet isn't terrible food wise, but I have no idea if I'm eating enough. This should probably be top priority, or right behind sleep.

Posted by: danzik17

Friday 10/12/2007

Still not used to posting again and I forgot.

All I remember was Friday was not a good day in the gym, my form and balance were just off for a lot of exercises - I actually lost my balance doing squats on one of the reps.

Posted by: danzik17

Time to revive this. I've been trying the blogs, but I guess not a lot of reading is done there right now.

Posted by: danzik17

3/31/08

Time for a diet switchup since I think my body was getting used to that calorie level. That and I'm a little tired of carb cycling, I'd like to go back to just doing a good old standard diet for a few months. I'm including everything here, even the calculations I used to figure stuff out.

The goal is still to cut since I freaking want that low BF level, and I may have not been eating enough on my previous diet to allow it to happen.

BMR = 66 + ( 6.23 * weight in pounds ) + ( 12.7 * height in inches ) - ( 6.8 * age in year )

BMR = 66 + (6.23 * 166) + (12.7 * 69) - (6.8 * 22)

BMR = 1826.88

Moderately active (workout 3x per week) = 1.55 multiplier

1826.88 * 1.55 = 2831.664 Total Calories for Maintenance

Target Calories for Cut = 2600 (for now)

166 * 1.5 = 249g protein

2600 * 0.25 = 72.22 fat

Remaining Cals: 238.5g carbs

For the record, the calories on my previous cut were averaging around 1900 per day. Yea, I think I may have been undereating here.

Here is the new meal plan - I haven't decided how I'm going to split these foods up per meal yet, but this is what is will consist of overall. Calories are close enough to my targets to make me happy enough.

I may forego some of the rice or oats for the first week so that I'm not jumping my calorie levels by almost 700 suddenly. That could have some bad effects, so I'll ease into the new calorie levels at a rate of maybe 350 per week, so two weeks to hit my target.

Posted by: danzik17

I'll just throw this in there too as another goal: go to sleep earlier. Why the hell am I still awake. I'm going to sleep

Posted by: danzik17

Meal 1:
2 whole eggs
6 egg whites
1 cup oats
1 apple

Meal 2:
2 scoops ATW protein
1 orange
4 fish oil caps

Meal 3:
2 scoops ATW whey
1 apple

Meal 4:
9 egg whites
1 cup oats
4 fish oil caps

Meal 5:
8oz chicken
1 cup brown rice
4 fish oil caps

Meal 6:
4oz steak
4 fish oil caps
6 walnuts

That will be the split that will carry me to mid-June when I may or may not redo the diet to fit whatever my new job needs me to do. That and woohoo, just found out there is a Costco right where I'm going to be living. Hello cheap food.

Posted by: goob

Quote:

Originally Posted by danzik17

Meal 1:
2 whole eggs
6 egg whites
1 cup oats
1 apple

Meal 2:
2 scoops ATW protein
1 orange
4 fish oil caps

Meal 3:
2 scoops ATW whey
1 apple

Meal 4:
9 egg whites
1 cup oats
4 fish oil caps

Meal 5:
8oz chicken
1 cup brown rice
4 fish oil caps

Meal 6:
4oz steak
4 fish oil caps
6 walnuts

That will be the split that will carry me to mid-June when I may or may not redo the diet to fit whatever my new job needs me to do. That and woohoo, just found out there is a Costco right where I'm going to be living. Hello cheap food.

Hot damn, wish I was that organised diet wise. Looks good.

What are you going to be doing for your new job?

Posted by: danzik17

Well it's the same basic diet I've been following for over a year, I just keep tweaking the amounts and the timings of the meals. No reason to change up the foods if I don't mind eating them.

Initially it's a Desktop Support (blah) job at FactSet Research Systems, but within half a year I hope to move into the network engineering/administration side of the company.

Posted by: goob

Quote:

Originally Posted by danzik17

Well it's the same basic diet I've been following for over a year, I just keep tweaking the amounts and the timings of the meals. No reason to change up the foods if I don't mind eating them.

Initially it's a Desktop Support (blah) job at FactSet Research Systems, but within half a year I hope to move into the network engineering/administration side of the company.

Congrats dude, desktop support does not sound to bad, no doubt will be better than helpdesk, with less hassle. Plus, you'll get to met the hot chicks that work there when something goes wrong with their computer........

What sort of fat loss did you see following that diet? Must say, you are very organised, and seem to have factored in a lot of variables in calculating. Better than my 'rough guess' half assed efforts...

Posted by: danzik17

I honestly don't know for sure, I haven't tracked it in a while except by the mirror. It's probably something that is limiting my progress. Overall I went from being around 250lbs, down to 153lbs, now I'm sitting at around 166lbs but the 13 additional pounds are mainly muscle. Over 2 years or so I just sort of naturally progressed to eating healthier and healthier after I got violently sick one winter and lost 40lbs in a matter of 2-3 weeks.

Posted by: danzik17

New workouts aren't designed yet, but they will be some variation of the 5x5 setup since I've been reading good stuff about it. Just need to do a little more reading to find out the % 1RM on what days I should be lifting and whatnot.

Posted by: goob

Quote:

Originally Posted by danzik17

I honestly don't know for sure, I haven't tracked it in a while except by the mirror. It's probably something that is limiting my progress. Overall I went from being around 250lbs, down to 153lbs, now I'm sitting at around 166lbs but the 13 additional pounds are mainly muscle. Over 2 years or so I just sort of naturally progressed to eating healthier and healthier after I got violently sick one winter and lost 40lbs in a matter of 2-3 weeks.

Thats a pretty outstanding achievement. 100lb's?????? Great job.

Also, you might want to look into Gazhole's blog at the Texas method, I think me, Gaz and scarface are going to be doing a variation of it. It uses 5x5 principles and 4 compound moves per workout. Should be highly effective, I was doing 4 compunds per workout recently and the weights I'm putting up are the best I've ever done.
A Sheep Lover's Blog

Posted by: danzik17

4/1/08

Everything went pretty smooth up until my workout then oh my god I had some of the worst creatine bloating I could imagine. I'm currently sitting in my chair waiting for this to pass. I'm definitely going to be dropping the creatine for at least a week, then very slowly introducing it to my body (unlike yesterday when I just dove right in at 4g).

Here's where I'm at in the gym today - I'm not happy with it but it's the best I could do given the ridiculous pain my stomach is in.

Deadlift: 135lbs 7x3
Pullups: Dead hang BW 6x3 (BAH I CAN DO BETTER)
One Arm DB Rows - 55lb DBs 10x2, 60lb DBs 7x1
Hyperextensions - BW 10x1, BW+25lbs 7x1

Posted by: danzik17

4/3/08

Workout out while sick sucks. Don't know if it's a cold or allergies, but I was just more tired than usual. I'll be designing my new routine over the weekend, so I'll start it on next Tuesday

Here's today:

Warmup: Light weights of each of the major exercises I did
Squats: 135lbs 10x1, 140lbs 10x1, 145lbs 10x1
DB Bench Press: 55lb DBs 10x2, 60lb DBs 6x1
Dips: 10x3 BW
Leg Extensions: 80lbs 10x1, 90lbs 10x1, 100lbs 10x1

My right leg/thigh (adductor) still bothers me from when I hurt it squatting almost two months ago. It doesn't necessarily hurt, but there is a pressure that makes me nervous about putting on heavier weights which is why I'm still pretty far below what I used to do. Any ideas on that?

Posted by: danzik17

4/5/08

Just a normal pull workout, nothing spectacular here. Looking forward to starting the 5x5 setup soon.

Pullups: BW 10, 8, 6
Hyperextensions: BW 10x1, BW+25lbs 10, 6 (Not going to do these anymore. They don't seem to be beneficial at all anymore and they're hindering my other lifts by making my LB tired)
Deadlifts: 125lbs 10x1, 135lbs 8x1 (Stopped here - my lower back really was tired at this point and I didn't want to risk bad form)
DB Rows: 55lbs 10x1, 60lbs 10x1, 65lbs 8x1 (New high weight!)

Posted by: fufu

Do you normally do deadlifts later in your workout? I like to do them earlier because it is easier to maintain form.

Posted by: danzik17

Usually I do it first, but I wanted to do pullups first since my pullups always suffer due to my grip being tired at that point. Big mistake since the hypers made my LB so tired that I just couldn't maintain good form anymore after 2 sets of DLs.

Posted by: danzik17

4/8/08

Well I didn't start the 5x5 setup like I wanted to since I got pretty busy doing actual schoolwork that I procrastinated on. I am very happy with the workout as a whole though - DB Bench went up, squats are recovering from my injury though slowly.

Squats: 115lbs 10x1, 145 lbs 10x1, 155lbs 10x1
DB Bench: 55lbs 10x1, 65lbs 10x1, 7x1 (woot, used to top out at 60s)
Pistols: BW 10x1,8x2 (Was skirting complete failure on these after squats, pretty happy)
Dips: BW 10x3
Cardio: 4min10s on the bike - my legs were so shot at this point that I had nothing left

Posted by: danzik17

4/10/08

Deadlifts: 135lbs 10x1, 155lbs 10x1 7x1
One Arm DB Rows: 55lb DBs 10x1, 65lb DBs 10x1 8x1 (woot, new high weight)
Hamstring Curls: 80lbs 10x1, 90lbs 8x1 7x1 (God these felt worthless, but I refused to do hyperextensions. I'll have to think of something)
Pullups/Chinups: 9 BW Pullups, 8 BW Chinups, 5 BW Pullups
One Arm Lat Pulldowns: 40lbs to failure, forget how many reps. These felt awesome.

Posted by: danzik17

4/12/08

Squats: 115lbs 10x1, 135lbs 10x1, 155 lbs 10x1
DB Bench: 55lbs 10x1, 60lbs 10x1, 8x1
Pistols: 10,8,8
Dips: 10x3 BW
Core: Not sure if there is a name for this, but I jumped on the decline bench and just held myself straight suspended for 30s x 3. Kind of like an upside down plank?

Still making progress overall although my right leg is still arguing with me. It's getting more and more used to heavier weight though so that's good.

Posted by: danzik17

Hell of a day. 3 hours at work, 2 hours apartment hunting, 3 hours racing

, then the first day of the Texas Full Body Method. I am goddamn tired.

As for the new routine, the high intensity day didn't feel all that intense. I'm used to doing circuit training with about 15-20seconds rest in-between sets, so 1:45 really felt like an eternity. Leg Presses were also really really easy, I know I can do a lot more weight next time - I kept putting more on, but it never felt like it was heavy at all.

Squats: 150lbs 5x5
Pullups: BW 5x5 (damn weight belt was locked up so I couldn't do it with +20)
Leg Press: 375lbs 5x1, 405lbs 5x1, 445lbs 5x3 (the platform weighs 65lbs right?)
T-Bat Rows: 135lbs 5x1, 160lbs 5x4

Bicep Curls Back against the wall: 25lb DBs 12, 10, 8
Shrugs: 60lbs 14x1, 65 lbs 14x4 (These were easy for my traps but holy god my grip was gone at this point)
Inverse Planks on Decline Bench: 30seconds x 3

Posted by: Gazhole

Looking good, man! You're gonna like this program, i promise you

Posted by: goob

Quote:

Originally Posted by Gazhole

Looking good, man! You're gonna like this program, i promise you

Agreed. Looks like a great start you've made. It's working well for me on week 3, I reckon you'll do even better with your diet far superior to mine.

Posted by: danzik17

We'll see about that one. I already know my diet will be pretty bad over the next couple of weeks, but I'm ok with that. There's only 3 more weeks left before I graduate, and I might not see some of my friends here after that so I'm not going to let my diet get in the way for now.

That and in 2 weeks it's senior week i.e. the entire senior class roaming around the city in a drunken stupor for 7 days. It's going to set back my progress a good bit probably but I can always just drop more fat, I can never do this again.

Posted by: danzik17

I will say I am goddamn dead from that last workout. I didn't feel tired at all last night, but holy shit I am dying right now.

Posted by: danzik17

4/24/08 Low Volume / Low Intensity

I can't say I like this day, but I know it's necessary. It's just so freaking boring doing 2-3 reps, rest for a minute, do another 2-3. Hell the most brutal thing I did was cardio (I am not conditioned in any way shape or form)

Deadlifts: 135lbs 3x6
Hyperextensions: 6x5 or something, I lost count. They were so easy I probably did more than I should have.
DB Press: 65lb DBs 3x6
Dips: BW 3x6

Front Raises: 20lb DBs 8x3
Tricep Pushdown: 50lbs 7x3 (Screw this, I'm doing dumbells next time. I hate machines)

Monkey Hangs: 25s, 15s, 8s (These things are freaking hard holy shit)

Cardio: Exercise Bike for 10m on medium intensity

Posted by: danzik17

4/26/07 Low Volume/High Intensity

Apparently the gym at my college closes at 9PM on Saturday (wtf?) so I didn't get to do any accessory stuff, but I got the four big lifts done. I will say I did surprise myself on leg presses. The weight belt for pullups still is locked on a cabinet so I did a superset of lat pulldowns and pullups to at least try and compensate.

Squats: 165lbs 3x3
Leg Press: 515lbs 4x1, 565lbs 3x2
Pullups: 6x3
Lat Pulldowns: 90lbs 6x3
T-Bar Rows: 165lbs 3x1, 175lbs 3x1, 185lbs 3x1

I'm kind of in the same boat as goob here, the weights felt heavy but I just wasn't getting tired. I'm way too used to circuit training with like 15-20s RI.

Posted by: goob

Quote:

Originally Posted by danzik17

4/26/07 Low Volume/High Intensity

Apparently the gym at my college closes at 9PM on Saturday (wtf?) so I didn't get to do any accessory stuff, but I got the four big lifts done. I will say I did surprise myself on leg presses. The weight belt for pullups still is locked on a cabinet so I did a superset of lat pulldowns and pullups to at least try and compensate.

Squats: 165lbs 3x3
Leg Press: 515lbs 4x1, 565lbs 3x2
Pullups: 6x3
Lat Pulldowns: 90lbs 6x3
T-Bar Rows: 165lbs 3x1, 175lbs 3x1, 185lbs 3x1

I'm kind of in the same boat as goob here, the weights felt heavy but I just wasn't getting tired. I'm way too used to circuit training with like 15-20s RI.

Exactly. It's very wierd, although you are putting a lot of stress on yourself, you don't get the fatigue of a higher rep workout.

These days also seem to be very effective......although they don't really feel it. Good stuff Dan.

Posted by: danzik17

4/29/08 - High Volume/High Intensity

Well I fucking did it today. Now I'm out of commission for at least two weeks. Despite how anal retentive I tried to be with form on my deadlifts, I managed to hurt something in my back - that's why I fucking hate deadlifts. It's not my lower back though, it's more of the area right beneath the area between the shoulder blades. Center back?

Would have been a good day if it wasn't for that. I was happy with everything else.

Deadlifts: 155lbs 5x5 (FUCK THESE. Not even that heavy)
Dips: BW + 2 chains (probably like 20-25lbs) 5x5
DB Bench Press: 65lb DBs 5x5
Hyperextensions: 5x1 BW, 5x1 BW + 10, 5x3 BW + 25 (Took these slow to make sure they wouldn't put pressure on the wrong part of my back)

Accessory: Lateral/Frontal Raises, Planks

Posted by: danzik17

When I do recover, I'm replacing deadlifts with either rack pulls or RDLs. I hurt myself at the bottom of the lift which is mostly quad dominant, and I get plenty of work on my quads during my "A" workouts.

Posted by: danzik17

Well just an update I guess. I'm still out of the gym due to hurting my back last workout on deadlifts (fuck those

). It's recovering faster than I expected though - I'm not terribly stiff when I wake up in the morning anymore, and after a few hours of being awake it pretty much stops hurting unless I intentionally stretch it.

Hopefully that means I only have 1-1.5 more weeks of rest needed. Question though - assuming I feel pretty good next week, could I potentially do exercises where my back is supported like DB Bench or something, or should I still completely lay off?

Posted by: danzik17

Good stuff, I just banged out a set of pullups in my room and my back didn't even twitch. I'm going to try and hit the gym tomorrow to see what I can do, but I won't be doing any exercises that put direct pressure on the LB for at least a few more days. I'll probably stick to my "A" workout of squats, leg press, pullups, and t-bar rows (although t-bars might put too much pressure on the LB, we'll see).

I'm not sure what I'm going to do about deadlifts for now - I may skip those this week and just stick with mainly push exercises with cardio on my "B" day.

Posted by: danzik17

5/08/08 - High Rep / High Intensity

Overall a good day. Done with college, did my last workout ever in the college gym

. On the bright side, I did do a PR on pullups even though I sort of knew I could do it already, I just never had. Good last workout.

Squats: 135lbs 5x1, 155lbs 5x1, 165lbs 5x3
Pullups: BW + 1 chain (about 20-25lbs) 5x3, 3x1, BW 3x1
Leg Press: 425lbs 5x1, 515lbs 5x4
T-Bar Rows: 160lbs 5x1, 170lbs 5x1, 180lbs 5x3

Accessory:
Back against wall curls: 22.5lb DBs 10x3
Tricep Pushdowns: 50lbs 10x2, 60lbs 8x1

No core work today. I didn't want to put the direct pressure on my back yet which is why I'm still not going to try deadlifting again yet, not even light.

Posted by: DOMS

Your overall workout is solid, but those pull-ups really stand out!

And congrats on the graduation!

Posted by: goob

Nice work Dan. Pullups looking really strong.

Congrats on graduation, by the sound of it you truely know your stuff, (unlike most graduates - myself included) so I think you'll rise through the corporate ladder with ease.

Posted by: danzik17

5/12/08 - High Rep / High Intensity

Apparently my college gym is open for Senior Week (WOOT) but it also closes at 8PM (DOH). I'll know for next time, but I was only able to fit about half of my normal workout.

Squats: 165lbs 5x5
Pullups: BW + 1 chain (about 20-25lbs) 5x3, BW 3x1 + 10 or so negatives
I didn't have time to even do my last set of pullups, so I just started banging out negatives. By the time I was done, it hurt. A lot.

Posted by: danzik17

Also although my diet is kind of shitty this week seeing as how it's Senior Week and diet is semi on hold, I'm already thinking of my next one.

I've been watching Milos Sarcev talk about nutrition and he's sort of talked me into doing some carb tapering throughout the day. I'm going to design a diet where I am eating a set amount of fat and protein at each meal, but taper my carbs throughout the day with a spike in Pre/Post workout meal. I'm also going to alternate calorie days with probably 2200 calories on days I'm not working out, and 2400 calories on days that I am. The 200 calorie spike will likely come from 50g extra carbs that I will eat pre and post WO. Probably something like 30g additional carbs in the Pre, 20g in the Post.

Any thoughts on that?

Posted by: danzik17

5/19/08 - High Intensity / High Volume

Squats: 145lbs 5x1, 165lbs 5x1, 170lbs 5x3 (PR since I hurt my leg)
Pullups: BW + 1 chain 5x3, 4x1 + 2 negatives, 3x1 (Gettin better)
Leg Press: 515lbs 5x2, 565lbs 5x3 (PR, last rep was ouch)
T-Bar Rows: 170lbs 5x5

Accessory....Dips? 10x2, 6x1

Overall pretty happy considering how much I drank and how much shit I ate last week (Senior Week). I feel like I actually came back stronger. I can't believe I had the gas to do dips at the end but what the hell.

I'm going to drop the low intensity day and replace it with an intro to HIIT that I've been reading about on Built's blog - I need to start doing it, or I'm never going to get better at it.

Posted by: Irons77

Hey bro good looking journal you got. That diet is a good one,, I'm on it now. Non training days I take in around 2030 cals and training days I take in 2380 cals. The carbs is what goes up on training days. 67g on off days and 160g on training days. Works great for me on my cut. I'm losing the fat but no mass. 1-2 pounds a week. Just to let you know it works.

Posted by: danzik17

Quote:

Originally Posted by Irons77

Hey bro good looking journal you got. That diet is a good one,, I'm on it now. Non training days I take in around 2030 cals and training days I take in 2380 cals. The carbs is what goes up on training days. 67g on off days and 160g on training days. Works great for me on my cut. I'm losing the fat but no mass. 1-2 pounds a week. Just to let you know it works.

Cool, good to know. I'm going to write up that new diet this week and start it either next week or the week after. I don't know the exact timing since I'm going to be doing a lot of apartment hunting and moving which can really screw with how often I can eat.

Posted by: goob

Holy shit!! Awesome numbers on the leg press. Good job on the PR's, numbers are looking damn good.

Posted by: danzik17

HIIT Attempt #1

So my legs were really tired today from that Monday workout. Really really tired. As in walking up stairs was painful. I didn't think it could get any worse.

Then I did HIIT. I wanted to freaking cry. 7-8 minutes into it, I just could not force my legs to push the pedals on the cycle anymore. Physically I think could do it, but my brain was just like "fuck that". So I ended up just walking on the treadmill for about 8 mins and calling it a day.

Cardio/HIIT:

2 minute warmup on the bike

7 minutes worth of Built's "8 seconds of glory" deal.

3 minutes on the treadmill

1.5 minutes of more glory.

5 minutes on the treadmill.

Faceplant.

I'm just happy that I started doing it though, I've never done cardio to any big degree so I needed to start sometime.

Posted by: danzik17

Quote:

Originally Posted by goob

Holy shit!! Awesome numbers on the leg press. Good job on the PR's, numbers are looking damn good.

Thanks. I don't know why my numbers on that are high but my squats seem to be lagging comparatively. I'm only doing like 170lb squats, but I should probably be doing closer to 200lb (just going from other people's journals). I wonder what is slowing me down.

Posted by: danzik17

Here's my new meal plan idea that I'll be starting soon (as in next week after I move). The idea is to load up on the vast majority of my carbs in the first two meals of the day on non-workout days since that is theoretically when I will need the energy from them. On workout days, I will add additional carbs to my Pre and Post meals for energy. I also left about 40 calories of play room since I always pull in a few extra calories from SF maple syrup and the little bit of Half/Half that I put in my coffee.

Meal 1:
2 whole eggs
6 egg whites
0.75 cup oats

Meal 2:
8oz chicken
0.5 cups oats

Meal 3:
8oz chicken
3 fish oil caps

Meal 4:
2 whole eggs
6 egg whites
3 fish oil caps

Meal 5:
8oz chicken
3 fish oil caps
1 tbsp natty PB

Meal 6:
6oz steak
2 tbsp natty pb

On workout days I will be adding 200 additional calories in the form of 50g carbs split between 30g Pre and 20g Post.

Macros:

251g protein
87g fat
84g carbs

2167 calories on non-WO days

2367 calories on WO days

Calories: 2167

There will be a bunch of different types of chicken so I don't go insane, but they will only be no calorie seasonings. Mostly garlic, pepper, soy sauce, and mustard. Habanero/Jalapeno mustard = delicious.

Posted by: goob

Quote:

Originally Posted by danzik17

Don't worry about it, I'm quite similar, my squat is ok, but my leg press is waaay better. Just one of those things.

Sometimes I've found, just pushing yourself just outside your comfort zone i,e forcibly going for a PR, can work wonders. I smashed my DL on a weekly basis using that.

Posted by: danzik17

Well my right leg is weaker than my left, so I'm not comfortable going for heavy PRs on squats a lot without good spotters. Needless to say, good spotters don't exist in my college gym (maybe in a few weeks when I move, but probably not).

Leg Press is a different story though because I know that I can handle the weight, and the worst thing that happens is that I have to slowly let it down to the safeties. Can't do that on squats.

Posted by: goob

Quote:

Originally Posted by danzik17

Well my right leg is weaker than my left, so I'm not comfortable going for heavy PRs on squats a lot without good spotters. Needless to say, good spotters don't exist in my college gym (maybe in a few weeks when I move, but probably not).

Leg Press is a different story though because I know that I can handle the weight, and the worst thing that happens is that I have to slowly let it down to the safeties. Can't do that on squats.

What about the squat rack? Is there adjustable bars that you could use? If you switched to front squat, you could bail if you really needed and the bars would catch it, I'm not sure about back squats though.

I hear you on being apprehensive. I would totally avoid squats and deads for ages, and when I did do squats I went light. However, I bit the bullet, and just went for it. As long as you use a little sense ( and not do unintentional PR's... like some) you will be fine.

Posted by: danzik17

Yea there is adjustable bars, but the problem is with how my legs would fail. Since my right leg is weaker than my left, it will give out first obviously. That means that all of the sudden, my right side is falling while my left is still supported (this actually happened, but I had two spotters at the time). It's just a really dangerous position to be in.

I didn't even realize that it was happening at the time, I thought I had just put too much weight on one side by accident. Looked in the mirror and my right leg was like collapsing, but my left was holding strong.

I do need to start doing front squats, I just haven't gotten around to learning the motion yet.

Posted by: goob

Quote:

Originally Posted by danzik17

Yea there is adjustable bars, but the problem is with how my legs would fail. Since my right leg is weaker than my left, it will give out first obviously. That means that all of the sudden, my right side is falling while my left is still supported (this actually happened, but I had two spotters at the time). It's just a really dangerous position to be in.

I didn't even realize that it was happening at the time, I thought I had just put too much weight on one side by accident. Looked in the mirror and my right leg was like collapsing, but my left was holding strong.

I do need to start doing front squats, I just haven't gotten around to learning the motion yet.

That sounds pretty bad, but I think if you did front, you could bail a lot easier, even in that situation. Thats almost happend to me, but I ot out easy enough. Fronts are way superior to back IMO, you can go deeper, and they really do a number on your core.

Posted by: danzik17

Well this week is my "B" workout week so I won't be hitting squats much. Maybe for warming up I'll do some light front squats so I start getting used to it faster - a quarter on each side of the bar for 1 set won't fatigue me too much for the rest of the workout.

Posted by: danzik17

5/27/08 - High Rep / High Intensity - "B" Workout

Quick Warmup:

Front Squats - 75 lbs 10x3 - (Looking to eventually replace back squats with these, so I need to learn the movement. Still leaning a bit too forward since I'm used to back squats with the weight on the other side)
Romanian Deadlifts: 95lbs 10x1, 135lbs 5x3, 155 lbs 5x1 (These felt way better than normal deadlifts. Permanent replacement)
Hyperextensions: BW + 25lbs 5x5
Dips: BW + 2 chains 5x5
DB Press: 60lbs 5x1, 65lbs 3x1, 60lbs 5x1, 4x1, 3x1 (Yea. Let's just say my pre-wo meal said "hello" with the effort I was putting into the 65lb set.)

Posted by: goob

Good job Dan. How did you find the front squats. Did you do them normal or that mad crossed armed olympic style?

The DOMS you get after going for them the first time is crazy. RDL's feel easier than standard deads to me too.

Posted by: danzik17

I tried both, but I couldn't balance the weight doing it crossed armed. It's going to take a little while to be able to do them since my arms and wrists aren't flexible enough yet to do it comfortably. Figure if I just do some light sets every single time I go to the gym, I'll get the flexibility to move up soon enough.

And yea my hams are crying right now from the RDLs. I haven't done any really good exercises for them in quite a while now.

Posted by: goob

Quote:

Originally Posted by danzik17

I tried both, but I couldn't balance the weight doing it crossed armed. It's going to take a little while to be able to do them since my arms and wrists aren't flexible enough yet to do it comfortably. Figure if I just do some light sets every single time I go to the gym, I'll get the flexibility to move up soon enough.

And yea my hams are crying right now from the RDLs. I haven't done any really good exercises for them in quite a while now.

It's tough on the wrists. Try and balance it on your collerbone to a certain degree I found that helps. Sometimes I do them with a slightly wider grip, which sometimes helps too. Either way, they are a tough beast. You'll see just how much they work you all over when you get up to a weight that challenges you more.

Good work though.

Posted by: soxmuscle

Why are you dumping back squats for front squats?

Posted by: danzik17

Quote:

Originally Posted by soxmuscle

Why are you dumping back squats for front squats?

Because on back squats I'm concerned about lifting heavy and still being able to safely dump the weight (sans spotters, good ones are rare). I have a weird imbalance between my right and left legs to the point where if my legs fail in a certain way it can be incredibly dangerous.

Posted by: danzik17

Anyway just a quick update. I did some HIIT last Thursday, but I'm too lazy to to an update on that honestly.

Signed a lease starting next Saturday so I'll be able to stop doing these ridiculous 4 hour/day commutes. It's close enough to work where I'll be able to bike - on the way back it's two miles uphill. Thats going to go a long way towards helping me lean out. There is also a gym in the building where I work that opens at 8AM - I haven't checked it out yet, but it would be pretty convenient if it's any good.

That's it for now, there really isn't going to be any training this week. Between work and 4 hour commutes I'm dead, not to mention I don't have a place to train right now near my house.

Posted by: danzik17

I have good news and bad news.

The good: I'm back in the gym after moving.
The bad: It's a Planet Fitness

I'm going to have to see if I can find a better one thats not a shit ton more expensive within the 3 day cancellation period. Only reason I even considered it was that it was 20$/mo.

6/9/08 - High Intensity / High Volume

Squats: 135 10x1, 155 5x1, 165 5x3
Pullups: BW 10, 10, 8, 6, 3 (No weight belt at PF. Fuck)
Nautilus Leg Press: 385 5x5 - What the fuck is with this machine. I almost killed myself on it at first. I loaded it up my normal weight of like 600lbs only to find that Nautilus decided to do some fucked up angled motion, not a normal leg press. Thank god for the fucking supports because I was not ready to catch the weight in the direction it was headed.
T-Bar Rows: 135 5x1, 160 5x2, 170 5x2

Dips: 10x3 (They only have the pussy assisted dip machines. What the hell. How am I going to do BW + 25lbs on one of those PoS)

Yea, I need to find a better gym. Fast.

Posted by: danzik17

Just looked and the only other two viable places are a Fitness Edge and a World Gym.

There is also a small gym in our office that I can join for 30$ for life, but it is understandably pretty small. It has enough dumbells I guess, but there is no normal squat rack, only some type of cable support squat rack. I also didn't see any kind of dipping station. I could give it a shot, but it is lacking a few things that I love to do (namely dips). I don't remember if it had an actual pullup bar, but I'm sure there is something that I could improvise on.

Posted by: goob

Quote:

Originally Posted by danzik17

I have good news and bad news.

The good: I'm back in the gym after moving.
The bad: It's a Planet Fitness

I'm going to have to see if I can find a better one thats not a shit ton more expensive within the 3 day cancellation period. Only reason I even considered it was that it was 20$/mo.

6/9/08 - High Intensity / High Volume

Squats: 135 10x1, 155 5x1, 165 5x3
Pullups: BW 10, 10, 8, 6, 3 (No weight belt at PF. Fuck)
Nautilus Leg Press: 385 5x5 - What the fuck is with this machine. I almost killed myself on it at first. I loaded it up my normal weight of like 600lbs only to find that Nautilus decided to do some fucked up angled motion, not a normal leg press. Thank god for the fucking supports because I was not ready to catch the weight in the direction it was headed.
T-Bar Rows: 135 5x1, 160 5x2, 170 5x2

Dips: 10x3 (They only have the pussy assisted dip machines. What the hell. How am I going to do BW + 25lbs on one of those PoS)

Yea, I need to find a better gym. Fast.

I've been close doing doing something similar to that nautilus catastrophy before. You paint a funny picture Dan.
Awesome workout though, T-Bars looking VERY strong.

$30 for life? You could do a lot with just DB's, Deads, goblet squats etc. May not be a bad option if you can make do with some improvisation.

Keep up the good fight.

Posted by: danzik17

6/13/08 - Low Volume / High Intensity

Front Squats: 95 lbs 10x1, 115lbs 10x1 (Just to do it)
Back Squats: 170lbs 3x3
Pullups: BW + 25lbs 4x1, 3x2, BW 3x1
Leg Press: 445 20x1, 12x1

Well I signed up at a gym called "The Fitness Edge" and it kicks the shit out of Planet Fitness. It had everything I was looking for and then some, the only catch is its about double the distance. Oh well, can't have it all.

I ran out of time since it was the last gym I visited today, so I didn't get to do T-Bar Rows and I crammed Leg Presses into 2 sets. Two fucking hard sets.

Posted by: goob

Quote:

Originally Posted by danzik17

6/13/08 - Low Volume / High Intensity

Front Squats: 95 lbs 10x1, 115lbs 10x1 (Just to do it)
Back Squats: 170lbs 3x3
Pullups: BW + 25lbs 4x1, 3x2, BW 3x1
Leg Press: 445 20x1, 12x1

Well I signed up at a gym called "The Fitness Edge" and it kicks the shit out of Planet Fitness. It had everything I was looking for and then some, the only catch is its about double the distance. Oh well, can't have it all.

I ran out of time since it was the last gym I visited today, so I didn't get to do T-Bar Rows and I crammed Leg Presses into 2 sets. Two fucking hard sets.

Good workout, esp. the Leg presses.

After a bit of experimentation, I think the best way for front squats is to have your hands just slightly wider than shoulder width (I'm talking a cm or so here), and balance the bar on your collar bone, chest puffed out.

Still not great on the wrists, but better than other ways.

How did you find it worked on your core? I find that the best benefit, although I have'nt done back squats for a while, and could put more up with them- so quads might benefit more for me on that account.

On another note. How's the job going?

Posted by: danzik17

6/16/08 - High Intensity / High Volume

RDLs: 135lbs 5x2, 145lbs 5x3
Dips: BW + 25 lbs 5x4, 7x1
Hyperextensions: BW + 25lbs ?x5 (I kept fucking this up and doing more reps than I planned on. Hell if I know what they were. Somewhere between 5-13 reps.)
DB Press: 55lbs 5x5

Posted by: danzik17

Quote:

Originally Posted by goob

I'll give that a shot next week. I'm going to see if I can do 45s on each side for a few reps at the beginning - if I can do that, then I can start to dump back squats.

The job is going really well. The crew is pretty awesome and it's such a relaxed environment. We get to screw around a lot as long as we get all of our work done obviously.

Posted by: danzik17

6/18/08 - Hill Repeats

I wanted to quit when I hit 6% incline. I mean I really wanted to quit. Made it all the way to 11% though, so I'm happy about it. The speed was mainly walking/fast walking due to how shitastic my conditioning is right now, but I did jog/run for some of the first few sets of inclines.

3 minutes @ 2% incline
4 minutes @ 3% incline
1 minutes @ 2% incline
4 minutes @ 4% incline
1 minutes @ 2% incline
4 minutes @ 5% incline
1 minutes @ 2% incline
4 minutes @ 6% incline
1 minutes @ 2% incline
4 minutes @ 7% incline
1 minutes @ 2% incline
4 minutes @ 8% incline
1 minutes @ 2% incline
4 minutes @ 9% incline
1 minutes @ 2% incline
4 minutes @ 10% incline
1 minutes @ 2% incline
4 minutes @ 11% incline

Posted by: goob

11% incline? Using crampons and ropes by that point?

Posted by: danzik17

6/23/08 - High Volume / High Intensity

Front Squats: 135 5x1, 155 5x2 (Wrists are still the limiting factor here, my legs didn't even get that tired)
Back Squats: 170 5x2
Pullups: BW + 25lbs 4x5
Leg Press: 515lbs 5x5 (For some reason this Press feels a lot heavier than the one that was at my college)
T-Bar Rows: 170lbs 5x5

Posted by: danzik17

6/25/08 - Hill Repeats

Note to self: don't wear the wrong shoes to do this shit. Accidentally wore my lifting shoes (i.e. beaten to shit walking shoes) and this killed my shins. Oh well.

3 minutes @ 2% incline
4 minutes @ 3% incline
1 minutes @ 2% incline
4 minutes @ 4% incline
1 minutes @ 2% incline
4 minutes @ 5% incline
1 minutes @ 2% incline
4 minutes @ 6% incline
1 minutes @ 2% incline
4 minutes @ 7% incline
1 minutes @ 2% incline
4 minutes @ 8% incline
1 minutes @ 2% incline
4 minutes @ 9% incline
1 minutes @ 2% incline
4 minutes @ 10% incline
1 minutes @ 2% incline
4 minutes @ 11% incline

Posted by: danzik17

6/30/08 - High Volume / High Intensity

RDLs: 155 5x5
Dips: BW + 25 5x4 ,BW + 35 5x1 (PR)
Hyperextensions: BW + 25lbs 5x2, BW + 45lbs 5x3
DB Press (per db): 55lbs 5x1, 60lbs 5x3, 65lbs 5x1
DB Curls against Wall: 20lbs 14x2, 8x1

Posted by: danzik17

7/02/08 - Hill Repeats

3 minutes @ 2% incline
4 minutes @ 4% incline
1 minutes @ 2% incline
4 minutes @ 5% incline
1 minutes @ 2% incline
4 minutes @ 6% incline
1 minutes @ 2% incline
4 minutes @ 7% incline
1 minutes @ 2% incline
4 minutes @ 8% incline
1 minutes @ 2% incline
4 minutes @ 9% incline
1 minutes @ 2% incline
4 minutes @ 10% incline
1 minutes @ 2% incline
4 minutes @ 11% incline

Posted by: goob

Quote:

Originally Posted by danzik17

6/30/08 - High Volume / High Intensity

RDLs: 155 5x5
Dips: BW + 25 5x4 ,BW + 35 5x1 (PR)
Hyperextensions: BW + 25lbs 5x2, BW + 45lbs 5x3
DB Press (per db): 55lbs 5x1, 60lbs 5x3, 65lbs 5x1
DB Curls against Wall: 20lbs 14x2, 8x1

Looks good. THe dips are excellent. How do you feel doing the RDL's? Could you go heavier, as I found if you push yourself the weight just keeps going up - by a lot. It seems that they are easy to improve on, and as long as forms right you can go a LOT heavier than you think you are capable of.

Posted by: danzik17

Quote:

Originally Posted by goob

I'm pretty sure I have more gas for the RDLs, but I'm taking it nice and slow. I've hurt myself before by going up too fast on the weight, so I'm doing it in nice slow 20lb increments mostly on the heavy days to make sure that I can actually handle the weight.

That's a lot of what I'm finding, I haven't found my max for a lot of exercises yet. For example, when I do dips tomorrow, I'm fully planning on doing 3x3 with BW + 45 lbs. I guess what this program is doing for me isn't so much what it's intended to do with the percentages of 1RM, it is more allowing me to find out just what the hell my 1RM is. And I keep finding out that it is more than I thought it would be

Posted by: danzik17

I should also mention that this has all been on a freaking cut. As much as I'm looking forward to finally being a lean beast like I've wanted for a long long time, I'm also pretty damn curious as to what I would be able to do on a bulk.

Posted by: goob

Quote:

Originally Posted by danzik17

I should also mention that this has all been on a freaking cut. As much as I'm looking forward to finally being a lean beast like I've wanted for a long long time, I'm also pretty damn curious as to what I would be able to do on a bulk.

I hear you, all my workouts have been on a caloric defecit or barely maintanence. I'd love to see what I could do if I ever go on a bulk. Probably not though - once I get as shredded as I want, I'm going to maintain it for as long as I can. Maybe a weak bulk.

Also, if you've can be assed, try the hill sprints up an actual hill outside. It's a different beast, much harder and more rewarding. Still, your doing pretty damn well.

Posted by: danzik17

Well at the moment I have two things working against me on Hill Repeats. I'm still getting used to ketosis so I was nauseous last time I did them, and I have weak shins from not running, ever. Ever. Like, ever. My shins start hurting before I'm out of breath or before my legs are exhausted, so I'm working on that.

Posted by: danzik17

7/4/08 - High Intensity / Low Volume

RDLs: 155lbs 3x1, 175lbs 3x1, 185lbs 3x1
DB Bench: 65lbs 4x1, 70lbs 4x2
Hyperextensions: BW + 45lbs 5x5
Dips: BW + 45lbs 3x2, 6x1

Posted by: goob

Good work, everything creeping up, your dips are not far of mine, and 30lb's up on the deads from the other workout. Don't be afraid to push yourself a little out of the comfort zone - I made my best gains doing this. And like you on a caloric defecit.

Posted by: danzik17

7/7/08 - High Intensity / High Volume

Squats: 155lbs 5x1, 175lbs 5x4
Pullups: 10, 8, 6, 5 (Couldn't find the damn weight belt.)
Leg Press: 515lbs 5x4

Not happy with this workout because I was running late and was damn near exhausted from not sleeping well. I know for a fact that I can bang out way more BW pullups than that, I just did not have the gas that night though. I'll make up for it by progressing to BW + 35lbs on Friday though.

At least I still moved up on squats though I guess.

Posted by: danzik17

7/4/08 - High Intensity / High Volume

RDLs: 185 5x5
Dips: BW 13, 20, BW + 35lbs 7x2, BW 20 (These were weird because I couldn't find the freaking weight belt again. Bodyweight just doesn't do it for me, so I tried to hold a DB between my feet but it was putting me in a bad position)
Hyperextensions: BW + 45lb 5x5
DB Press: 65lbs 5x4, 4x1

New goal for this week: GO TO SLEEP.

Sleep is slowing me down a lot - by my friday heavy workout, I'm gassed from the entire week. Need to sleep more since it is becoming a hinderance to my workouts (I slept through my workout period Friday AND Saturday

)

Posted by: danzik17

7/16/08 - Hill Repeats

3 minutes @ 2% incline
4 minutes @ 3% incline
1 minutes @ 2% incline
4 minutes @ 4% incline
1 minutes @ 2% incline
4 minutes @ 5% incline
1 minutes @ 2% incline
4 minutes @ 6% incline
1 minutes @ 2% incline
4 minutes @ 7% incline
1 minutes @ 2% incline
4 minutes @ 8% incline
1 minutes @ 2% incline
4 minutes @ 9% incline
1 minutes @ 2% incline
4 minutes @ 10% incline
1 minutes @ 2% incline
4 minutes @ 11% incline

Making some small improvements. I ran/jogged for two minutes on the first few cycles, but jogged at a minimum 1 minute on each level all the way up to 11%. That was hard as fuck, but it's improvement I guess.

Posted by: danzik17

7/19/08 - High Intensity / Low Volume

RDLs: 195lbs 3x3
Dips: BW + 50lbs 4,5,5 (I think - I was surprised at how not tired I was)
Hyperextensions: BW + 55lbs 5x3
DB Press: 75lbs 3x3

I don't think I've done this in a long long time but every single lift went up today. I have more gas to go on everything but DB Press - 75lbs seems to be the max of what I can do it for 3x3 at the moment which isn't too shabby.

Looking forward to next set of heavy dips though - I'm going to try for 55 or possibly 60lbs. RDLs over 200 next time - looking forward to 225 when I get to graduate to two plates

Posted by: danzik17

Oh and apparently the weight belts got stolen so they're ordering more. That's gonna suck since it means it won't be there for pullups on Monday.

Holding a 50lb DB with my feet while doing dips was interesting though.

Posted by: danzik17

7/21/08 - High Intensity / High Volume

Squats: 185lbs 5x1, 195lbs 5x4
Pullups: BW 9, + 20lbs 4,4,4, BW 5
Leg Press: 425 5x1, 515 5x4
....
Damnit I forgot to do T-Bars. I knew I was forgetting something.
DB Shoulder Press: 70lbs 10x2, 60lbs 10x1

2x 45s front planks, 1x each side

Alright workout. I almost had to bail on the last rep of the squats, so I think I've found the max on 5x5 for that. I have NO excuses for not hitting 200+ come Friday though if I can do 195 for 5x5.

Pullups are only meh. They still didn't have a weight belt (I tried using a DB) but even so I just felt weaker than usual on them. Wonder if I need to start taking it easy soon - maybe a deload/offweek then a new program (or another round of this, haven't decided).

Overall I'm pretty damn happy with the progress over the last couple of months. Specifically there was no way in hell I ever imagined I would be doing Dips + 55lbs already (Fav exercise).

Posted by: danzik17

So I made a split decision just now. I'm not doing cardio today, and after I lift Friday I will be taking an off/deload week and then starting something new (or another round of this)

I would actually start taking off this week, but I WANT to hit 200+ squats in this cycle - I'm at 195lbs in 5x5 so there is no question that I'll hit it this Friday.

Any suggestions for the new setup?

(Click here to view the original thread with full colors/images)

Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37