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Thread: Training Log

  1. #1
    Moderator joey54's Avatar
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    Training Log

    7/20/09

    Lower C

    I am straying a bit, so I don't want to keep a journal under the title of DC training. For those who have been following my other journal, you will see what I mean after a few entries and should be able to figure out what I am doing. The routine is still very inspired by principles like rest pause sets and weight progression. I am going to continue this as my my current "blast". Again it is pretty easy to see what I am doing, but if you have questions I will try to answer. This is my training set up, inspired by others, but not suggested by anyone. I have thought about something like this for sometime. I would not suggest doing this. Let me see how it goes.

    Barbell Curl- 120 lbs x 25 reps rest paused

    Standing Calf Raise in the Smith- 3 plates per side + 20 lbs per side x 21 reps rest paused. 3 second top hold

    Facing the machine V-Squats- 4 plates per side+ 25 lbs per side x 24 reps

    Stretches after the appropriate exercises

  2. #2
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    do you do the secondary bicep/forearm lift ever after the primary bicep lift?

  3. #3
    Moderator joey54's Avatar
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    Quote Originally Posted by samadhi_smiles View Post
    do you do the secondary bicep/forearm lift ever after the primary bicep lift?
    I did. That is something that is being dropped for now. 1 curl movement on days like this.

  4. #4
    Moderator joey54's Avatar
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    7/22

    Upper C

    Standing Barbell Press- 155 lbs x 16 reps rest paused

    Reverse Grip Bench(smith)- 2 plates per side + 10 lbs per side x 21 reps rest paused

    Bent Over Rows(GP Style)- 275 lbs x 5 reps, 225 x 12 reps

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    Moderator joey54's Avatar
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    7/25

    Lower A

    Incline DB Curls- 60 lb db's x 16 reps rest paused. Really dropped off in reps from the last time.

    Seated Calf Press- 340 lb stack x 7 reps. Went up 10 lbs, but fell out of the rep range I am tryign to keep.

    Squat- 495 lbs x 2 reps(belt and wraps). 405 lbs x 5 reps(belt only). 350 lbs x 9 reps(raw).

  6. #6
    Moderator joey54's Avatar
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    7/27

    Upper A

    Not the best session, feeling beat up

    Incline Barbell Press- 230 lbs x 12 reps rest paused

    Dead Skulls- 45 lbs ps x 22 reps rest paused

    HS Pulldowns- 2 plates per side + 30 lbs per side x 14 reps rest paused

  7. #7
    Moderator joey54's Avatar
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    7/29

    Lower B

    Seated Calf Raise- 1 plate per side + 25 lbs per side x 9 reps

    Deadlifts- 525 lbs x 3 reps(straps and belt). 425 lbs x 10 reps(straps). 365 lbs x 10 reps(raw, mixed grip).

  8. #8
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    8/3

    Upper B

    Barbell Bench- 240 lbs x 17 reps rest paused

    HS Shoulder Press- 2 plates per side + 20 lbs per side x 16 reps rest paused

    Lat Pulldown- 190 lbs x 20 reps rest paused

  9. #9
    Moderator joey54's Avatar
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    8/5

    Lower C

    Some things got re-arranged today

    Barbell Curl- 125 lbs x 21 reps rest paused

    Calves- Smith was being used, so used the leg press. 10 reps at 4 plates per side and 25 lbs per side with 5 sec neg and 15 sec bottom hold

    Leg Press- Since I was already on it and I ended my last blast with a brutal high rep leg press set figured why not today. 5 plates per side x 50 reps.

  10. #10
    Moderator joey54's Avatar
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    8/7

    Upper C

    Standing barbell press- 165 x 13 reps rest paused

    Reverse Grip Bench on the smith- 2 plates per side + 15 lbs per side x 19 reps rest paused

    Bent Over Rows(GP style)- 285 lbs x 5 reps. 235 lbs x 12 reps

    Shutting it down for a week. Will do some light workouts or maybe some DE stuff next week.

  11. #11
    Moderator joey54's Avatar
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    Took a week off and decided to really get away from DC principles all together. Here was yesterday. Think you know what this is.

    Bench

    135 lbs x 3 x 4 sets- alternated grips
    155 lbs x 3 x 4 sets-alternated grips
    Then hit 185, 225, and 275 for fast singles

    DB Shoulder Press

    65 lbs x 3 sets(12, 8, 8).

    DB Floor Press

    70 lbs x 3 sets(9, 8, 8)

    Tricep Pushdowns

    30 lb stack x 15 reps x 3 sets. This stack seemed heavy

    Bent Over Barbell Rows(GP Style)

    185 lbs x 5 reps x 3 sets. Felt like nothing. No straps.

    Weird going from training to failure back to something like this. Will hit a lower body workout tomorrow.
    Last edited by joey54; 08-18-2009 at 05:58 PM.

  12. #12
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    8/19

    Box Squat

    225 lbs x 2 reps x 3 sets
    275 lbs x 2 reps x 3 sets
    Hit 315 and 365 for singles. Wanted to do 405 too, but didn't move the 365 fast enough to warrant an attempt

    Deadlift(Conventional)

    275 lbs x 1 rep x 3 sets
    315 x 1 rep x 3 sets
    365 and 405 for 1 set. Everything went fast here.

    Leg Curls with upper body elevated off the pad

    110 lb stack x 12 reps x 3 sets

    Glute Ham Raises

    BW x 15 reps x 3 sets

    Cable Crunches

    77.5 lb stack x 15 reps x 3 sets

    Seated Calf Raise

    2 plates per side x 8 reps x 3 sets. This was a little heavier than what I wanted to do, but was running behind and didn't feel like changing weights when I realized that.

  13. #13
    Moderator joey54's Avatar
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    8/20

    Incline Barbell Press

    265 lbs x 1
    275 lbs x 1
    280 lbs x miss. Bar moved in front of me. Will work up to this and get it next time
    245 lbs x 3 reps
    225 lbs x 5 reps

    Dumbbell Bench Press

    100 lb db's x 5 reps
    100's x 5 reps
    85's x 8 reps

    Dead Skulls

    25 lbs per side x 10 reps x 3 sets

    Rope Pushdowns

    25 lb stack x 12 reps x 3 reps
    This stack really seems heavy compared to other ones I have used in the past. That is ok though, more room to progress

    Chest Supported Dumbbell Rows

    65's x 10 reps x 3 sets
    Last edited by joey54; 08-20-2009 at 07:18 PM.

  14. #14
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    8/22/09

    Sumo Deadlifts

    Belt, Mixed Grip

    495 lbs x 1
    520 lbs x 1
    545 lbs x Miss. Struggled with it a bit, but wasn't going to go.

    405 lbs x 3 reps. No belt. I pull more weight conventionally than Sumo, so this is a nice one to work on. Next time will shoot for 530-535 for the last set. I really want to make sure I hit all 3 lifts. I was a little unsure of where I was with this one.

    Good Mornings

    Lower body already fried so just 135 lbs x 8 x 3 sets

    Glute Ham Raises

    BW x 15 x 3 sets

    Weight Crunches

    +40 lbs x 12 x 3 sets

    Leg Press

    8 plates per side x 8 reps x 2 sets
    6 plates per side x 12 reps x 1 set
    Legs were destroyed prior to this, so just wanted some reps

    HS Lat Pull Down

    2 plates per side x 8 reps x 3 sets

    EZ Curl Bar Curl

    25 lbs per side x 12 reps x 3 sets
    Last edited by joey54; 08-22-2009 at 10:02 AM.

  15. #15
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    8/24

    Bench Press

    140 lbs x 3 reps x 4 sets
    160 lbs x 3 reps x 4 sets
    185 lbs x 2
    225 lbs x 2

    DB Shoulder Press

    55 lbs x 12 x 3 sets

    DB Floor Press

    60 lbs x 10 x 3 sets

    Pushdowns

    35 lb stack x 15 x 3 sets

    Lat Pulldown

    140 lb stack x 12 x 3 sets. Will do heavier rows on Thursday.

    Hanging Knee Raises

    3 sets x 10 reps

  16. #16
    Moderator joey54's Avatar
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    8/26

    Squats

    230 lbs x 2 x 4 sets
    280 lbs x 2 x 4 sets

    Deadlifts

    280 lbs x 1 x 8 sets(4 conv., 4 sumo)

    Leg Curls- 115 lb stack x 12 reps x 2 sets. 85 lb stack x 13 reps x 1 set

    GHR

    BW x 15 reps x 3 sets

    Cable Crunches

    82.5 lb stack x 15 reps x 3 sets

    Seated Calf Raise

    Plate per side + 25 lbs per side x 12 reps x 3 sets

  17. #17
    Moderator joey54's Avatar
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    8/27

    Pin Press

    265 lbs x 1
    275 lbs x 1
    285 lbs x 1
    225 lbs x 6

    Dumbbell Bench Press

    90 lb db's x 8 reps x 3 sets

    Dead Skulls

    25 lbs per side x 12 reps x 3 sets

    Tricep Rope Pushdowns

    35 lb stack x 12 reps x 3 sets

    Bent Over Rows(GP)

    225 lbs x 5 reps x 3 sets

  18. #18
    Moderator joey54's Avatar
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    8/29

    Front Squat-embarrased by these numbers. Have to start somewhere

    245 lbs x 1
    265 lbs x 1
    280 lbs x 1
    225 lbs x 4
    135 lbs x 8

    Good Mornings

    225 lbs x 5 x 3 sets

    Glute Ham Raises

    BWx 20 x 3 sets

    Weighted Crunches

    +30 lbs x 15 x 3 sets

    Chest Supported Dumbbell Rows

    70 lb db's x 10 x 3 sets

    EZ Curls

    30 lbs per side x 12 x 3 sets

  19. #19
    Senior Member EatMyWay2TheTop's Avatar
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    Those frontsquats were your ME movement ? I always hated it, my form is so ugly I can't do much and still feel like my knees are going to explode. Anyway good looking out on the new program I'll be following it closely.
    "Greater love hath no man than this, that a man lay down his life for his friends"

    John 15:13 KJB

    "Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your powers. Pray for powers equal to your tasks"

    Philips Brooks

  20. #20
    Moderator joey54's Avatar
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    Quote Originally Posted by EatMyWay2TheTop View Post
    Those frontsquats were your ME movement ? I always hated it, my form is so ugly I can't do much and still feel like my knees are going to explode. Anyway good looking out on the new program I'll be following it closely.
    Unfortunately yes and it was the first time I have gone heavy with them in some time. Hopefully I can build them up and they help improve the squat and deadlift.

  21. #21
    Moderator joey54's Avatar
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    8/31

    Bench-Varying grips

    145 lbs x 3 reps x 4 sets
    165 lbs x 3 reps x 4 sets

    DB Shoulder Press

    60 lbs db'sx 12 reps x 3 sets

    DB Floor Press

    65 lbs db's x 12 reps x 3 sets

    Pushdowns

    42.5 lb stack x 15 reps x 3 sets

    Pulldowns

    145 lb stack x 12 reps x 3 sets

  22. #22
    Moderator joey54's Avatar
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    Have to do Mon, Tues, Thurs, Fri this week

    9/1

    Box Squat

    240 lbs x 2 x 4 sets
    290 lbs x 2 x 4 sets

    Deads

    290 lbs x 1 x 8 sets

    Leg Curls with upper body elevated

    80 lb stack x 15 reps x 3 sets

    Cable Crunches with only knees touching on the ground(was screwing around with this the other day and liked how they worked)

    67.5 lb stack x 15 x 1 set, 72.5 lb stack x 15 x 2 sets

    Seated Calf Raise

    PPS + 25 lbs x 15 x 2 sets, PPS x 13(3 sec top hold) x 1 set

    Going to do a recovery workout with the BW GHR's, TKE's, Light DB Press, Cardio, and streching. Most off days I have been doing some type of cardio and streching, with some recovery work.

  23. #23
    SchModerator ZenMonkey's Avatar
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    Strong stuff man! Front squats are real strong too man, dont kid yourself.
    Sarvamangalam!

  24. #24
    Moderator joey54's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Strong stuff man! Front squats are real strong too man, dont kid yourself.
    Thanks Zen. I guess I just feel they need to be closer to my regular squats, but hopefully that will happen over the next year or so. I plan to keep these for some time.

  25. #25
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by joey54 View Post
    Thanks Zen. I guess I just feel they need to be closer to my regular squats, but hopefully that will happen over the next year or so. I plan to keep these for some time.
    They will. My coach loves for us to do cycles of back squats and front squats. 8 weeks of back squats, 8 weeks of front squats, repeat. There is always a huge fall at the beginning of the front squats for a couple of reasons, and Im sure youre familiar, specificity of training and a new(reintroduced) movement. They'll go up quicker soon enough.
    Sarvamangalam!

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