MetalFortress' lifting journal

[MetalFortress]

Hmm interesting... Dante = Dogg?

 

[MetalFortress]

Exercises listed here as a quick reference point, to remind myself... sometimes I have a short attention span.

Workout 1

CHEST:
1) DB Incline Bench Press
2) DB Bench Press
3) DB Decline Bench Press

SHOULDERS:
1) BB Olympic Jerk
2) BB Military Press
3) BB Hanging Power Snatch

TRICEPS:
1) Dips
2) DB Close Grip Bench
3) Smith Decline CG Bench

BACK WIDTH:
1) Pulldowns (underhand grip)
2) Pulldowns (overhand grip)
3) Pulldowns (hammer grip)

BACK THICKNESS:
1) BB Bent Rows
2) DB Bent Rows
3) T-bar Rows

Workout 2

BICEPS:
1) BB curls
2) BB spider curls
3) alternating DB hammer curls

FOREARMS:
1) BB Standing Wrist Curls
2) DB Farmer's Holds (counted for time)
3) Clean Grip Deadlifts

CALVES:
1) Standing Calf Raise
2) Seated Calf Raise
3) Hack Squat Calf Press

HAMSTRINGS:
1) Deadlifts
2) DB Deadlifts
3) Leg Curls

QUADS:
1) Hack Squat
2) Sumo Deadlifts
3) Front Squat

 

[MetalFortress]

Tuesday's cardio: swimming (20-30 minutes)

Adding cardio to keep lean...

 

[MetalFortress]

Workout 1, Exercise list 1. Warmup sets are in normal font, main worksets are bolded.

Here's how today went...

DB INCLINE BENCH:
15x12
30x6
40x5
50x10 (rest paused, fast positive, slow negative)
Extreme stretch: 47 seconds, then 40 seconds (dropped it the first time)

BB JERK: (olympic-style positive, military-press negative)
45x8
95x6
135x2
145x8 (RP, fast+, slow-)
Extreme stretch: 90 seconds

DB REVERSE GRIP BENCH:
15x10
30x5
DIPS:
bw x 2
bw x 9 (RP fast+ slow-)
Extreme stretches: 90 secs per arm

BB BENT ROWS
45x12
95x5
115x5
145x2
115x12 (straight set, fast+ slow-)
Extreme stretch: 90 seconds

LAT PULLDOWN (underhanded)
80x8
100x4
130x2
130x19 (RP, fast+ slow-)
Extreme stretches: 45 seconds, 35 seconds (lost it the first time)

Observations:
*The chest-centered extreme stretch is INSANE. It almost literally felt like I could tell when muscle fibers were splitting. The lat pulldown stretch got smashed due to early grip slip. I felt like my forearms were going to explode, and it even hurt to drive home after all the lat stuff. The other stretches weren't too tough.
*The pulldowns once again had the problem of the grip being the first to go. Wrapping the towel around the bar helped a little bit, and I AM making progress, so once my forearms are not the weakest link, my grip will be killer.
*Dips subbed in for the reverse grip DB presses for two reasons. One, I was going to do dips anyways, but I didn't think I'd be doing enough reps to justify adding them. Turns out I was wrong. Second, the form on the reverse grip DB presses is odd as hell, and I couldn't figure out how to get it right and working my biceps.
*Bent rows are a new thing for me, so a bit of muscle memory work and they should be in there strong.

Tonight's cardio = dodgeball.

 

[semag]

couple things bro...

a)you know the acutal mechanics of rest-pause aren't like that right??? Rest-pause, dante style, is where you do one set, up around 8-10, then take 15 deep breaths, and crank out again, you should be able to get about half your first set... 15 breaths, one more set.... hit like half the second... all in all = 8-4-2 or so like that... which ends up @ like 15 -20 reps

b) lat stretch, you strap your wrists to a bar and hang.....

 

[MetalFortress]

Originally posted by semag
couple things bro...

a)you know the acutal mechanics of rest-pause aren't like that right??? Rest-pause, dante style, is where you do one set, up around 8-10, then take 15 deep breaths, and crank out again, you should be able to get about half your first set... 15 breaths, one more set.... hit like half the second... all in all = 8-4-2 or so like that... which ends up @ like 15 -20 reps

b) lat stretch, you strap your wrists to a bar and hang.....

a) That's how I do them. I just don't bother listing all three parts, but if you saw my Sunday workout, I had listed all 3 parts there. I figured it to be assumed when I posted that I was going to do DC.

b) I need to find the straps in my gym first. I'm not even sure it has any.

 

[Warboss Alex]

Originally posted by MetalFortress
a) That's how I do them. I just don't bother listing all three parts, but if you saw my Sunday workout, I had listed all 3 parts there. I figured it to be assumed when I posted that I was going to do DC.

b) I need to find the straps in my gym first. I'm not even sure it has any.

Not all your exercises are DC approved; but if you can keep progressing then they're fine.

What kind of weight are you using for your chest stretch?

Note: increase your food intake if you're going to take on this kind of training, otherwise you'll get nowhere. You'll have to eat more food than you ever have done, believe me, I know that's what I'm doing.

 

[MetalFortress]

I used 45 lb dumbbells. My first "set", I did the stretch at an incline. The second one, I did it on the flat bench.

Which ones are not approved? I'm guessing the jerk and the snatch. I'd rather add two more grinds in and do singles of the olympic stuff once in awhile, but no real good shoulder exercises jump out in my mind. Do you have any suggestions?

 

[MetalFortress]

Time for today's...

BB CURLS:
40x12
70x3
50x5
90x1
70x13 (RP, fast+, slow-)

STANDING BB WRIST CURLS:
5 warmup sets
135x20 (RP, fast+, slow-)

HACK SQUAT CALF PRESS:
5 warmup sets
315x15 (SS, fast+, slow-)

DEADLIFT:
135x12
185x6
255x1
225x13 (SS, standard)

HACK SQUAT:
135x4
135x10 (SS, fast+, slow-)


NOTES:
*I couldn't find a stretch for the forearms that didn't make my wrists hurt. All other extreme stretches done to the full 90 second mark.
*First time deadlifting in no shoes, and it feels great!
*I'm going to have to redo my calf workout list and take the standing and sitting calf raises out, because on both of those, my calves can handle WAY more weight than my shoulders or knees can hold up (depending on the lift). Even the hack squat one didn't feel like much. I didn't think to do them one legged though, so I'm going to go back later today and do them one legged.
*Hack squat weight is listed assuming that the machine itself is worth 135 lbs. I'm not sure how much it's actually worth.

 

[Warboss Alex]

Okay, so you're trying to do DC and doing biceps, forearms, calves, quads AND back in the same workout? The split isn't like that. The reps for deadlifts are off. Where's the quad widowmaker? Why are you doing heavier singles than for your rest pause set?

Metal, mate, I've got a lot of respect for your progress (loved your pics) and you're determined, but I'm sorry: I seriously don't think oly lifting and DC mix. Choose one or the other and pound it into the ground - but if you do decide to do DC, do it EXACTLY as laid out, otherwise it won't work, simple as that.

 

[MetalFortress]

Nevermind, I forgot that I registered at IntenseMuscle. I'll get all this straightened out at the Dogg Pound.

 

[MetalFortress]

x

 

[MetalFortress]

Eh, nevermind, I just found the "approved exercises" list. Update coming soon...

 

[MetalFortress]

Workout 1

CHEST:
1) DB Incline Bench Press
2) DB Bench Press
3) DB Decline Bench Press

SHOULDERS:
1) Olympic Jerks
2) BB Military Press
3) Power Cleans

TRICEPS:
1) Dips
2) Close Grip Rack Bench
3) CG Incline Bench

BACK WIDTH:
1) Pulldowns (underhand grip)
2) Pulldowns (overhand grip)
3) Pulldowns (hammer grip)

BACK THICKNESS:
1) Deadlifts
2) Rack Deadlifts
3) Hammer Row

Workout 2

BICEPS:
1) BB curls
2) BB spider curls
3) cable curls

FOREARMS:
1) BB Standing Wrist Curls
2) Clean grip deadlifts
3) DB alternating hammer curls

CALVES:
1) Hack Squat Calf Press (one leg)
2) Supine Leg Press Calf Press (one leg)
3) Leg Press Calf Press (one leg)

HAMSTRINGS:
1) Sumo Deadlift
2) Power Snatch
3) Stiff Legged Deadlift

QUADS:
1) Hack Squat
2) Supine Leg Press
3) Front Squat

 

[suikeisuru]

I'm typing within your quote so look there for my advice:

Originally posted by MetalFortress
Workout 1

CHEST:
1) DB Incline Bench Press
2) DB Bench Press
3) DB Decline Bench Press

Too much DB work. Swap out one of these and throw in a chest machine and swap out another for something on the smith.

SHOULDERS:
1) Olympic Jerks
2) BB Military Press
3) Power Cleans

Just stick to pressing movements. Take out the Olympic lifts.

TRICEPS:
1) Dips
2) Close Grip Rack Bench
3) CG Incline Bench

BACK WIDTH:
1) Pulldowns (underhand grip)
2) Pulldowns (overhand grip)
3) Pulldowns (hammer grip)

Too much pull-downs! Add rack chins.

BACK THICKNESS:
1) Deadlifts
2) Rack Deadlifts
3) Hammer Row

Workout 2

BICEPS:
1) BB curls
2) BB spider curls
3) cable curls

FOREARMS:
1) BB Standing Wrist Curls
2) Clean grip deadlifts
3) DB alternating hammer curls

I'm not sure what #2 is but I'd take out the wrist curls and put in pinwheel curls. Dante has me doing a really really nice fore-arm exercise but I cannot list it as it is part of why I pay him to train me, sorry.

CALVES:
1) Hack Squat Calf Press (one leg)
2) Supine Leg Press Calf Press (one leg)
3) Leg Press Calf Press (one leg)

Why one leg at a time????

HAMSTRINGS:
1) Sumo Deadlift
2) Power Snatch
3) Stiff Legged Deadlift

Sumo Deadlift is not going to work hams. Take out the Olympic lift.

QUADS:
1) Hack Squat
2) Supine Leg Press
3) Front Squat

You really need to read Cycles for Pennies again. These exercises you picked show you either haven't really read it well or you are working in a not-so-well-equipped gym and if the latter is true, then DC training is something you should not attempt.

 

[MetalFortress]

Here's what I got now...

Workout 1

CHEST:
1) DB Incline Bench Press
2) Rack BB Bench
3) Machine Bench Press

SHOULDERS:
1) DB Military Press
2) BB Military Press
3) Machine Shoulder Press

TRICEPS:
1) Dips
2) Close Grip Rack Bench
3) CG Incline Bench

BACK WIDTH:
1) Pulldowns (underhand grip)
2) Pulldowns (overhand grip)
3) Rack Chins

BACK THICKNESS:
1) Deadlifts
2) Rack Deadlifts
3) Hammer Row

Workout 2

BICEPS:
1) BB curls
2) BB spider curls
3) cable curls

FOREARMS:
1) DB Pinwheel Curls
2) Cable Hammer Curls
3) DB alternating hammer curls

CALVES:
1) Hack Squat Calf Press (one leg)
2) Supine Leg Press Calf Press (one leg)
3) Leg Press Calf Press (one leg)

HAMSTRINGS:
1) Supine Leg Press (sumo)
2) Leg Curl
3) Stiff Legged Deadlift

QUADS:
1) Hack Squat
2) Supine Leg Press
3) Front Squat

 

[MetalFortress]

Today's DC log... all main worksets done DC Rest Pause style unless noted.

RACK BB BENCH:
45x10
95x5
115x4
135x14

STANDING BB MILITARY PRESS:
45x7
65x5
85x13

CG RACK BENCH
45x7
65x5
105x15

OVERHAND PULLDOWNS
40x10
70x5
110x19

RACK DEADLIFTS:
95x6
225x4
295x6, 325x4 (straight set)

(notes:
*Got to 70 seconds in the chest stretch today. Every other stretch done to the full 90.
*Haven't done barbell bench press in so long that I forgot how much of a pain in the ass it is. Triceps and shoulders were already pretty worked after the chest set.
*Time to chow down!

 

[MetalFortress]

My gym doesn't have the right type of preacher bench for spider curls - so preacher curls it is!

BB Preacher Curls:
20x12
40x6
50x17 (RP)

Cable Hammer Curls (two handed)
30x6
40x4
60x25 (SS)

Supine Leg Press Calf Press
120x15 (two legged)
80x6+6 (one legged)
120x11+11 (SS, one legged)

Lying Leg Curl
20x10
90x2
100x30 (RP)

Supine Leg Press:
60x10
110x5
170x4, 120x25 (both SS)

*Exercise actually done yesterday (Wednesday) but due to being away from the computer all day, I've only gotten around to posting it now (Thursday morning)
*I underestimated the needed weight for most of the worksets (ESPECIALLY the hammer cable curls). Those should have at least a 30 pound weight increase next time around. The leg curl and the supine leg press widowmaker should have at least 20 pounds apiece added next time around.

 

[MetalFortress]

I did this one on Saturday because the gym closed early on Friday and I didn't find out until I got there.

Machine Bench Press: 110x16

Machine Shoulder Press (hammer grip): 80x11

CG Incline Bench: 100x10

Rack Chins: BWx12

Hammer Low Rows: 120x26

NOTES:

*All exercises rest paused today.
*kind of hard to warm up for rack chins when my bodyweight is the workset weight (hah) - nevertheless, I made due.
*I'm coming down the home stretch - first two weeks almost done!

 

[MetalFortress]

today's workout

SLDL: 215x12

cable curls: 120x30

leg press calf press: 385x12

alt DB hammer curls: 35+35x12

front squat: 185x4, 135x10, hack squat: 135x20

notes:
-Overestimated weight used for the hammers, and ended up rest pausing them.
-Aborted widowmaker on the front squat, felt like my shoulders were going to dislocate after about 10 reps. I ended up accidentily racking the weight on rep 9 of the hack squat, and getting skin torn off my forearm in the process by the damn rack-bar thing, so that was sort of a rest pause too. Even though my quads are fried anyways, I'm STILL pissed about it, and I need to strengthen my shoulders fast so I don't have to go through the personal embarassment of aborting another widowmaker front squat.