Starting a log for getting in shape!

[docdoom77]

Time for legs. Gonna go very light on Stiff-legged deads, due to my arm.

Squats 140 lbs, x13 Good thing I brought the weight down, barely made the same reps.
@130 lbs x13
@120 lbs x11 ten less pounds on each set; same reps. Of course I haven't done this exercise in several weeks.

Stiff Legged Dead Lifts 120 lbs x20, x17, x16 I enjoyed that low-weight, high rep set. It seems like a good choice for this exercise, regardless of arm injuries.

Seated Calf raises 140 lbs x46, x30, x27 ridiculous, but my arm feels good, so that's the important thing.

Hopefully, my squats will get back on track.

 

[docdoom77]

Gonna bring the weight up slowly, so my elbow can adjust.

Deadlifts 130lbs x15, x15, x13

Shrugs 130 lbs x26, x21

Pull ups x15, x14

Dumbbell rows 35 lbs x16, x15, x15 I'll need some time to get used to those again, not much of a mind-muscle connection. Too much forearm.

I'll be back in a bit for biceps

 

[docdoom77]

Biceps are a go!

Chin ups x16, x14

ez curls 50 lbs x15, x14, x13 Up two!

DB curls 40 lbs (2x 20) x15, x15, x14 Three more!

Hammer curls 50 lbs (2x 25) x16, x16 Four more!

That was an excellent workout!

 

[docdoom77]

Chest time. My elbow has been on the mend, but yesterday I had to move a couple of refrigerators and I may have caused a setback. We'll see how it goes

Pushups x43 (+3 on knees)

BB Bench Press 105lbs x15
@100, x13
@95 lbs x11
@90 lbs x9 Not the best ever, but it'll do

Incline bench 85 lbs x13
@80lbs x13 two more!

DB Flies 80 lbs (2x 40) x16, x15 one more!

Incline DB Flies 80 lbs (2x 40) x14, x13 Decided to bring the weight back up. At least until the reps drop below 12.

Another good one. I'll be back for triceps in just a bit.

 

[docdoom77]

Time for triceps. I think I'm gonna try some very low weight skull crushers this week. I wanna try them with the ez-curl bar and see if that reduces elbow pressure for me.

Close Grip BB Bench 80 lbs x17, x15, x14 Guess I should have brought the weight up. ;p next week I'll do it.

Skull Crushers (ez bar) 20 lbs x21, x18, x16 Obviously not the ideal rep scheme, but my elbow doesn't hurt. I'll slowly increase the weight in the same way I'm doing other elbow intensive exercises to avoid re-injuring myself.

Bench Dips 25 lb plate x30, x29

That went well. I don't know how many more workouts I can expect to improve like that, while cutting, but I'll take it! ;D

 

[KILLEROFSAINTS]

Gonna bring the weight up slowly, so my elbow can adjust.

Deadlifts 130lbs x15, x15, x13

Shrugs 130 lbs x26, x21

Pull ups x15, x14

Dumbbell rows 35 lbs x16, x15, x15 I'll need some time to get used to those again, not much of a mind-muscle connection. Too much forearm.

I'll be back in a bit for biceps

when you start learning how to feel your back.....don't wrap your thumb on pulldowns or rows....and when you are pulling that weight back....don't think about it that way....think of it as pulling your elbow back and tucking it by your side.....allow your lat to stretch but don't twist towards the side that the weight is on...keep shoulders mostly square

 

[docdoom77]

Thanks KoS. I'll try not wrapping my thumb; that's not something that would have occurred to me!

 

[KILLEROFSAINTS]

just use your four fingers as hooks....its a pulling movement not a curl....maybe when you learn to feel your lats flexing better you can start wrapping the thumb on heavier dbs

 

[docdoom77]

Here's a torso shot after my chest workout today. I had trouble getting a nice clear shot. You can see I put back a little fat during that bulk, but some muscle too. Now it's time to work on shedding fat again.

 

[docdoom77]

Have I ever told you guys my story about sprints? It goes like this. Sprints suck! The end.

Seriously, though. Just started doing sprints for cardio and man do they kill! I hurt. I think they're probably worth it though.

I tried to do the 8/12 thang, but after a few cycles it grew to like 8/20 and by the end I think it was like 8/40 (kinda stopped tracking it at that point). Guess I have to work up to it.

 

[docdoom77]

Shoulders first.

DB Military Press 80 lbs (2x 40) x15, x14, x12
@70 lbs x12 Did an extra set at the higher weight and ended up with an extra rep!

Lateral DB Raises 70 lbs (2x 35 lbs) x15, x15, x15 same, but i concentrated on form and taking my time as a little sloppiness had crept in

Reverse Flies 70 lbs (2x 35) x15, x14, x13 same as above, plus one extra rep!


That went well. I'll be back for legs later!

 

[docdoom77]

Time for legs. Gonna slowly bring the weight back up for stiff-legged deads, just like with standard deads.

Squats 140 lbs, x14
@130 lbs x13
@120 lbs x12 two more reps than last week on that set!

Stiff Legged Dead Lifts 140 lbs x19, x17, x16 up 20 lbs, down one rep. Progress.

Seated Calf raises 160 lbs x42, x26, x23 slightly less ridiculous rep scheme at that weight ;P

that went well. Some improvement. What more can a guy ask for on a calorie deficit?

 

[docdoom77]

Time for some Back in action. ;p

Deadlifts 150lbs x15, x15, x12 up 20 lbs, down only one rep!

Shrugs 150 lbs x25, x20 added 20 lbs, went down two reps; good.

Pull ups x16, x14 One more!

Dumbbell rows 40 lbs x15, x15, x14 up 5 lbs, down 2 reps. I tried not curling the thumb. It seems to help. Thanks KoS!

I'll be back for biceps

 

[docdoom77]

On to biceps

Chin ups x16, x15 one more

ez curls 50 lbs x15, x14, x13 Same. Can't complain

DB curls 40 lbs (2x 20) x16, x15, x15 Two more!

Hammer curls 50 lbs (2x 25) x16, x16 Same

Not as stellar as last week, but still good!

 

[docdoom77]

Ready for Chest

Pushups x44 (+3 on knees)

BB Bench Press 110lbs x15 five more lbs, same reps. good so far
@105, x12 up 5 lbs, down one rep. Still awesome.
@100 lbs x9 should have dropped the weight back to normal for this set. Live and learn.
@90 lbs x10 So, I brought the weight up on two sets and came out one rep down total. Definitely a win.

Incline bench 85 lbs x14
@80lbs x14 two more again. I love gaining strength while cutting!

DB Flies 90 lbs (2x 45) x15, x13 Very nice considering the weight increase

Incline DB Flies 80 lbs (2x 40) x14, x13 Same

A pretty good workout. I'm pleased. I'll be back in a bit for triceps.

 

[docdoom77]

Time for triceps. I'll be raising the weight on skull crushers slowly.

Close Grip BB Bench 85 lbs x17, x13,
@80 lbs x13 Not bad considering the initial weight increase

Skull Crushers (ez bar) 25 lbs x22, x18, x15 added 5 lbs, same overall reps.

Bench Dips 25 lb plate x31, x29, x21 added a set. I thought this workout could use one more.

Another good 'un

 

[docdoom77]

Time for shoulders. As an aside I'm cycling off of creatine (I know some people think you don't need to, but better safe than sorry). I expect to lose some small strength and water weight over the next few weeks.

DB Military Press 80 lbs (2x 40) x15, x14, x12
@70 lbs x13 One more rep

Lateral DB Raises 70 lbs (2x 35 lbs) x16, x15, x15 one more

Reverse Flies 70 lbs (2x 35) x15, x14, x14 One more

Not bad! Back for legs in a bit.

 

[docdoom77]

Time for legs.

Squats 145 lbs, x14
@135 lbs x13
@125 lbs x12 5 more lbs on each set with the same reps. My right hip and knee are on fire though.

Stiff Legged Dead Lifts 160 lbs x18, x16, x15 up 20 lbs, down one rep per set. Progress.

Seated Calf raises 170 lbs x38, x23, x20 Pretty close to the rep scheme I'm shooting for.

Not a bad workout, though I imagine I'll be feeling it in my hip for a few days.

 

[JenniK0904]

You're doing great bud! I'm new to all this, forums and whatnot. And yes, I seen your before and your most current pic, amazing transformation. It's slow but you're in this for the long haul!

 

[docdoom77]

Thanks! I appreciate the support!

 

[KILLEROFSAINTS]

Time for some Back in action. ;p

Deadlifts 150lbs x15, x15, x12 up 20 lbs, down only one rep!

Shrugs 150 lbs x25, x20 added 20 lbs, went down two reps; good.

Pull ups x16, x14 One more!

Dumbbell rows 40 lbs x15, x15, x14 up 5 lbs, down 2 reps. I tried not curling the thumb. It seems to help. Thanks KoS!

I'll be back for biceps

you mean wrapping the thumb...but yeah...wrapping activates the bis and farms to a greater degree....after practice and moving onto heavier dbs you can probly wrap the thumb again because you mind muscle connection will have been developed...I wrap my thumb on rows....but not pulldowns

 

[docdoom77]

Time for Back!

Deadlifts 160lbs x15, x14, x12 up 10 lbs, down only one rep!

Shrugs 160 lbs x24, x19 added 10 lbs, went down two reps. A wash.

Pull ups x16, x14 Same

Dumbbell rows 40 lbs x16, x15, x14 Up one rep!

I'll be back for biceps in a while.

 

[docdoom77]

Time for biceps

Chin ups x16, x15 Same

ez curls 50 lbs x15, x14, x13 Same.

DB curls 50 lbs (2x 25) x14, x12, x12 Raised the weight, lost some reps. About what I expected.

Hammer curls 50 lbs (2x 25) x16, x16 Same

No real gains, but not a terrible workout. Arms feel blasted, so that's good.

 

[docdoom77]

Chest ahoy maties! I think my press form has been degrading. It's something that happens over time and I'm going to try to correct it. It may cost me some reps, but form is more important.

Pushups x44 (+3 on knees)

BB Bench Press 110lbs x14 lost one rep here, but form was much better.
@105, x12 same
@95 lbs x10
@90 lbs x10 Not bad considering the form "reform" ;D

Incline bench 85 lbs x14
@80lbs x14 Same, with better form. Definitely feel it more in my pecs.

DB Flies 90 lbs (2x 45) x15, x13 Same. Focused on mind-muscle connection to keep the focus on pecs and OFF of shoulders.

Incline DB Flies 80 lbs (2x 40) x14, x13 Same

I think that went very well. I definitely feel a great pump in my chest!

 

[docdoom77]

Time for triceps. Continuing the slow increase for skull-crushers until I get them into the 12-15 range.

Close Grip BB Bench 90 lbs x14 lost some reps with the weight increase, but they're where they need to be.
@85 x12 That first set exhausted me, lost a rep here.
@80 lbs x13 Not bad overall. worked on going down all the way.

Skull Crushers (ez bar) 30 lbs x18, x14, x11 Pretty close to the weight I need to be at; I'll probably add 5 lbs to the first set next week and then go down 5 lbs for each successive set.

Bench Dips 25 lb plate x31, x25, x18 I tried to slow these down and increase time under tension. Rep numbers are getting very high and form suffers alot for me under those conditions.

Not bad. It was definitely time for a little 'spring cleaning' as far as form goes, so I'm glad I'm addressing the problem.

 

[docdoom77]

Time for legs.

Squats 150 lbs, x14
@140 lbs x9 The first set killed me. I'll bring the weight down 15 lbs for next set.
@125 lbs x12 Not terrible. I should have lowered the weight more on the second set. I think the lack of creatine is affecting my endurance and I need to account for that.

Stiff Legged Dead Lifts 165 lbs x18, x16, x15 5 more lbs same reps!

Seated Calf raises 175 lbs x36, x22, x20 About right

I'll be back for shoulders in a bit.

 

[docdoom77]

Time for shoulders. I'm trying to work through a serious lack of motivation. Not sure why I'm having trouble getting into it today.

DB Military Press 80 lbs (2x 40) x15, x13, x7... That sucked and I almost dropped the weight. I'm coming over very sick... maybe the lack of motivation was a prelude to illness. At any rate, I'm stopping. If I feel better tomorrow, I'll make this workout up.

 

[docdoom77]

Been sick for the past few days. Still not feeling great, but I'm going to try to push through today's workout anyway.

Deadlifts 160lbs x15, x14, x12 Same. barely. Not bad for how I feel.

Shrugs 160 lbs x24, x20 Up one.

Pull ups x16, x14 Same

Dumbbell rows 45 lbs x15, x15, x13 up 5 lbs, down 2 reps. Not bad

I'll be back for biceps in a few.

 

[docdoom77]

Chin ups x16, x15 Same

ez curls 50 lbs x15, x14, x14 up one!

DB curls 50 lbs (2x 25) x14, x13, x12 Up one!

Hammer curls 50 lbs (2x 25) x16, x16 Same

Not bad!

 

[docdoom77]

Time for chest. I just started my EpiTren log here: http://www.ironmagazineforums.com/online-journals/185135-docdoom77s-epitren-log-iml.html I just started taking it yesterday, so it's not in my system yet.

Pushups x44 (+3 on knees)

BB Bench Press 110lbs x14
@105, x12
@95 lbs x11
@90 lbs x10 One more overall

Incline bench 85 lbs x11 Balls. Three down. I feel totally exhausted from flat bench. I think the creatine was the difference in endurance for sure.
@80lbs x13 down one here too.

DB Flies 90 lbs (2x 45) x15, x13 Same.

Incline DB Flies 80 lbs (2x 40) x15, x13 Up one.

Not great, but not terrible considering the calorie deficit. I can't complain. Be back for triceps in a bit.