Brutal is right, great workout my Friend!!!
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DangerousK's Road to Dangerous Size!
- Thread starter DangerousK
- Start date
DangerousK
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Haha, thanks! I just wish it could have been brutal in the good way!
Keeping with that theme, let's check out today's workout, shall we?
BB Military Presses
Warm up set 1 - 5 x 55
Warm up set 2 - 5 x 75
Set 1 - 3 x 135
Set 2 - 3 x 125
Set 3 - 5 x 125
Set 4 - 3 x 125
Set 5 - 4 x 115
Deadlifts
Warm up set 1 - 4 x 135
Warm up set 2 - 4 x 185
Set 1 - 4 x 280 (with belt)
Set 2 - 4 x 280 (with belt) - New personal record!
Power Cleans
Set 1 - 3 x 140
Set 2 - 3 x 140
Set 3 - 3 x 140
Okay, so I actually managed to get weaker on military presses today. I'm hoping that's just because I just got over the flu, but I might end up doing a re-set on those as well if I can't put up decent numbers next time. I did, however, get a new PR on deadlifts today, so I'm really happy about that! My back was pretty much wrecked after them, though, so following them up immediately with power cleans was probably not a good idea. Hahaha. I felt way too bombed, and it was a real chore to even get 3 reps up on my last set.
Thanks again for reading
Hey, those are solid lifts on the milli press my Friend!!! And outstanding Deads Brother, I'm sure your back is wrecked, take it easy!!!
DangerousK
Registered
Just finished today's workout! Here it is:
Squats
Warm up set 1 - 5 x 95
Warm up set 2 - 5 x 95
Set 1 - 1 x 210 (what the heck?)
Set 2 - 5 x 185
Set 3 - 1 x 235 (New weight PR!)
BB Bench Presses
Warm up set 1 - 5 x 95
Warm up set 2 - 5 x 95
Set 1 - 5 x 170
Set 2 - 5 x 170
Set 3 - 4 x 170
Bent BB Rows
Warm up set 1 - 5 x 95
Warm up set 2 - 5 x 95
Set 1 - 5 x 155
Set 2 - 5 x 155
Set 3 - 5 x 145
For the second workout in a row, I wasn't able to get more than one rep up with 210. I was doing 5 reps with 205 about a week ago, so I'm not really sure why all the sudden I can't even do more than one. It's frustrating, but I guess the only thing I can do is work through it. I figured since I wasn't able to rep anything in the 200's, I was at least going to try to set a new PR for weight. I managed to get 235 for one rep, which definitely made me feel a little better about today's workout. The weird thing was that my left delt and tricep of all things were just killing after I did that rep, but at least they don't hurt anymore. I guess I must have pulled them or something. Weird...haha.
I was really heaving the weight up on the bent rows today, so although I technically set a new PR, I'm not going to call it that. I suspect that was partly because my lower back was still dead from the deadlifts I did on Wednesday (now I know why they call them that! Haha).
Thanks again for reading, everyone! Have a great weekend
Squats
Warm up set 1 - 5 x 95
Warm up set 2 - 5 x 95
Set 1 - 1 x 210 (what the heck?)
Set 2 - 5 x 185
Set 3 - 1 x 235 (New weight PR!)
BB Bench Presses
Warm up set 1 - 5 x 95
Warm up set 2 - 5 x 95
Set 1 - 5 x 170
Set 2 - 5 x 170
Set 3 - 4 x 170
Bent BB Rows
Warm up set 1 - 5 x 95
Warm up set 2 - 5 x 95
Set 1 - 5 x 155
Set 2 - 5 x 155
Set 3 - 5 x 145
For the second workout in a row, I wasn't able to get more than one rep up with 210. I was doing 5 reps with 205 about a week ago, so I'm not really sure why all the sudden I can't even do more than one. It's frustrating, but I guess the only thing I can do is work through it. I figured since I wasn't able to rep anything in the 200's, I was at least going to try to set a new PR for weight. I managed to get 235 for one rep, which definitely made me feel a little better about today's workout. The weird thing was that my left delt and tricep of all things were just killing after I did that rep, but at least they don't hurt anymore. I guess I must have pulled them or something. Weird...haha.
I was really heaving the weight up on the bent rows today, so although I technically set a new PR, I'm not going to call it that. I suspect that was partly because my lower back was still dead from the deadlifts I did on Wednesday (now I know why they call them that! Haha).
Thanks again for reading, everyone! Have a great weekend
DangerousK
Registered
Thanks!! Yeah, those deads were a killer! My grip strength isn't the best, so by the end of each set, I'm barely holding on to the bar with the tips of my fingers. Haha!
I've asked for Santa to bring me a set of straps for Christmas, so we'll see if he delivers.
If you would have told me when I started this journal that I'd be this close to pulling 3 plates a side by the end of the year, I would have never, ever believed you. I'm smiling right now just thinking about it! Haha. Give me a couple more weeks and 315 is going to be mine, baby!
DangerousK
Registered
New Workout Time!
Alright, I've officially been doing my program for 12 weeks now, so I decided to change it up and go with something a little different. I'm adding in some isolation exercises and will be using higher volume, with each body part being worked only once a week. My split looks something like this:
Monday - Shoulders
Tuesday - Back/Biceps
Wednesday - Off
Thursday - Chest/Triceps
Friday - Legs
Here's how today's workout went:
Standing BB Military Presses
Warm up set 1 - 5 x 45 (just the bar)
Warm up set 2 - 5 x 65
Set 1 - 8 x 110
Set 2 - 6 x 110
Set 3 - 6 x 110
Set 4 - 6 x 105
Seated DB Shoulder Presses
Set 1 - 7 x 42 lbs (plus dumbbell bar)
Set 2 - 4 x 42 lbs (plus dumbbell bar)
Set 3 - 7 x 42 lbs (plus dumbbell bar)
Rear DB Lateral Raises
Set 1 - 10 x 25 lbs
Set 2 - 10 x 25 lbs
Set 3 - 12 x 25 lbs
Side DB Lateral Raises
Set 1 - 10 x 25 lbs
Set 2 - 10 x 25 lbs
BB Shrugs
Set 1 - 12 x 185 lbs
Set 2 - 12 x 185 lbs
Set 3 - 15 x 135 lbs
I'll update my stats ASAP. For the most part, I've been really happy with my strength gains over the last 3 months, but I don't think my physique or measurements have changed much (if at all) since the last time I checked.
Thanks again for reading!
Alright, I've officially been doing my program for 12 weeks now, so I decided to change it up and go with something a little different. I'm adding in some isolation exercises and will be using higher volume, with each body part being worked only once a week. My split looks something like this:
Monday - Shoulders
Tuesday - Back/Biceps
Wednesday - Off
Thursday - Chest/Triceps
Friday - Legs
Here's how today's workout went:
Standing BB Military Presses
Warm up set 1 - 5 x 45 (just the bar)
Warm up set 2 - 5 x 65
Set 1 - 8 x 110
Set 2 - 6 x 110
Set 3 - 6 x 110
Set 4 - 6 x 105
Seated DB Shoulder Presses
Set 1 - 7 x 42 lbs (plus dumbbell bar)
Set 2 - 4 x 42 lbs (plus dumbbell bar)
Set 3 - 7 x 42 lbs (plus dumbbell bar)
Rear DB Lateral Raises
Set 1 - 10 x 25 lbs
Set 2 - 10 x 25 lbs
Set 3 - 12 x 25 lbs
Side DB Lateral Raises
Set 1 - 10 x 25 lbs
Set 2 - 10 x 25 lbs
BB Shrugs
Set 1 - 12 x 185 lbs
Set 2 - 12 x 185 lbs
Set 3 - 15 x 135 lbs
I'll update my stats ASAP. For the most part, I've been really happy with my strength gains over the last 3 months, but I don't think my physique or measurements have changed much (if at all) since the last time I checked.
Thanks again for reading!
DangerousK
Registered
Alright, so I'm leaving to go visit my relatives for Christmas tomorrow morning, which means that I won't have access to a gym until Monday. Because of this, I decided to make up for the workout I missed yesterday and do tomorrow's workout all today (because there's no way I'm going to get up at 4 or 5 am to workout before I leave tomorrow. Hahaha).
I started out with probably one of the worst workouts I can remember having, and finished on a slightly better note. Let's take a look-see, shall we?
Workout One (Back and Biceps)
Pull Ups
Set 1 - 5 x Bodyweight
Set 2 - 4 x Bodyweight
Deadlifts
Warm up set 1 - 5 x 135 lbs
Warm up set 2 - 3 x 185 lbs
Set 1 - 0 x 290 lbs
Set 2 - 3 x 225 lbs
Set 3 - 5 x 225 lbs
Bent BB Rows
Set 1 - 8 x 120 lbs
Set 2 - 8 x 120 lbs
Set 3 - 8 x 115 lbs
Set 4 - 7 x 125 lbs
Cable Pulldowns
Set 1 - 8 x Plate 9
Set 2 - 8 x Plate 9
DB Hammer Curls
Set 1 - 9 x 32.5 lbs (plus dumbbell bar)
Set 2 - 9 x 32.5 lbs (plus dumbbell bar)
DB Curls
Set 1 - 10 x 25 lbs
This was one of the worst workouts I can remember having. My lower back felt sore and stiff (which is why I dropped the weight so much on the deadlifts), I had no focus/concentration, the weights felt heavy, pretty much nothing went right. I managed to get through it, but it was one of those workouts where right after the first set or two, you just want to stop, which I'm sure everyone's had at one time or another. Haha. Anyways, I had my PWO shake, chilled out for about four hours and went right back at it again.
Workout Two (Chest and Triceps)
Incline DB Bench Presses
Warm up set 1 - 7 x 35 lbs
Set 1 - 12 x 54 lbs (plus dumbbell bar)
Set 2 - 12 x 54 lbs (plus dumbbell bar)
Set 3 - 11 x 54 lbs (plus dumbbell bar)
Set 4 - 7 x 54 lbs (plus dumbbell bar)
Flat BB Bench Presses
Set 1 - 7 x 135 lbs
Set 2 - 7 x 140 lbs
Set 3 - 5 x 145 lbs
Set 4 - 6 x 135 lbs
Dips
Set 1 - 6 x Bodyweight
Set 2 - 6 x Bodyweight
Flat DB Flyes
Set 1 - 12 x 25 lbs
Incline DB Flyes
Set 1 - 12 x 25 lbs
I know this was supposed to be chest and triceps, but my triceps were so bombed by the time I was done doing the DB incline presses (let alone the whole workout), that I figured I didn't really need to add anything else in for them. I can tell it's going to take me a while to get used to doing this higher volume stuff. Haha.
Anyways, that was a long post, so kudos to anyone who actually read the whole thing! Haha.
Thanks again for reading, and Merry Christmas, everyone! Hope you all have a happy and safe holiday season!
I started out with probably one of the worst workouts I can remember having, and finished on a slightly better note. Let's take a look-see, shall we?
Workout One (Back and Biceps)
Pull Ups
Set 1 - 5 x Bodyweight
Set 2 - 4 x Bodyweight
Deadlifts
Warm up set 1 - 5 x 135 lbs
Warm up set 2 - 3 x 185 lbs
Set 1 - 0 x 290 lbs
Set 2 - 3 x 225 lbs
Set 3 - 5 x 225 lbs
Bent BB Rows
Set 1 - 8 x 120 lbs
Set 2 - 8 x 120 lbs
Set 3 - 8 x 115 lbs
Set 4 - 7 x 125 lbs
Cable Pulldowns
Set 1 - 8 x Plate 9
Set 2 - 8 x Plate 9
DB Hammer Curls
Set 1 - 9 x 32.5 lbs (plus dumbbell bar)
Set 2 - 9 x 32.5 lbs (plus dumbbell bar)
DB Curls
Set 1 - 10 x 25 lbs
This was one of the worst workouts I can remember having. My lower back felt sore and stiff (which is why I dropped the weight so much on the deadlifts), I had no focus/concentration, the weights felt heavy, pretty much nothing went right. I managed to get through it, but it was one of those workouts where right after the first set or two, you just want to stop, which I'm sure everyone's had at one time or another. Haha. Anyways, I had my PWO shake, chilled out for about four hours and went right back at it again.
Workout Two (Chest and Triceps)
Incline DB Bench Presses
Warm up set 1 - 7 x 35 lbs
Set 1 - 12 x 54 lbs (plus dumbbell bar)
Set 2 - 12 x 54 lbs (plus dumbbell bar)
Set 3 - 11 x 54 lbs (plus dumbbell bar)
Set 4 - 7 x 54 lbs (plus dumbbell bar)
Flat BB Bench Presses
Set 1 - 7 x 135 lbs
Set 2 - 7 x 140 lbs
Set 3 - 5 x 145 lbs
Set 4 - 6 x 135 lbs
Dips
Set 1 - 6 x Bodyweight
Set 2 - 6 x Bodyweight
Flat DB Flyes
Set 1 - 12 x 25 lbs
Incline DB Flyes
Set 1 - 12 x 25 lbs
I know this was supposed to be chest and triceps, but my triceps were so bombed by the time I was done doing the DB incline presses (let alone the whole workout), that I figured I didn't really need to add anything else in for them. I can tell it's going to take me a while to get used to doing this higher volume stuff. Haha.
Anyways, that was a long post, so kudos to anyone who actually read the whole thing! Haha.
Thanks again for reading, and Merry Christmas, everyone! Hope you all have a happy and safe holiday season!
