Workout Log

[Drum&Bass]

Mon

Squats
10 x 135
10 x 225
10 x 315
10 x 405
20 x 365

neck
4 -5 sets unknown weight

pullups (palms facing away)
10 x chin always passes bar

Tuesday
Eat Big

Wednesday
depending on my recovery i'll do (calves/calfs ?)
3 sets 10 reps - weighted dips 45lb plate and i weigh 205*
1 set over 10 under 21 reps

Thursday
Deadlift
10 x 135
10 x 225
7 x 315
15 - 20 x 275

10 pull ups

5 x 110 - bicep curl

reverse preacher curl
10 x 80
5 x 90
2 x 100

Friday
Sleep

Saturday
bent over 2 arm long bar row
10 x 45
10 x 90
10 x 135
10 x 180
10 x 160

shoulder press
4 sets 10 reps 110lbs

next week figure out when to bench and do situps, focus on shoulders and any thing left out last week

 

[Drum&Bass]

Dropped 40 lbs over the summer of last year and lost alot of strength.
210 down to 170

current stats:
squat: ?? x 225lb atg
bench incline: 12 x 155lb (bar to chest)
deadlift: 8 x 365lb
Dips weighted (full ROM): 10 x 70lb
Pull Ups (Wide): ?? x 45lb
OverHead Press 6 x 135lb
BB Row 3 x 185lb
Power Clean 1 x 205lb

I quit doing neck bridges.. completely changed my diet and routines within the last 9 months.

 

[Drum&Bass]

felt strong today...225 power clean

 

[Quagmire911]

Power cleans seem fun, did them properly for the first time this week.

So what happened? Why did you drop 40 lbs and re-evaluate your approach? Do you squat below parallel now

 

[Drum&Bass]

So what happened?

3 years ago I started taking bits and pieces of information from websites about weight lifting in a gym. I started getting results and got ****y. Fast forward a few months later I decide to get a job in the fitness industry. People had leaner better proportioned physiques than I did and I wanted to get that for myself. Started learning from guys who had competed, modeled and been trainers for years. Everything I thought I knew just got flipped.

Why did you drop 40 lbs and re-evaluate your approach?

Now that I was going to be a personal trainer I had to LOOK like one. I had a fairly nice physique before but it could have been better, and I didn't have those 6/8 pack abs that everyone was after, so I started cutting (which was a huge learning experience).

I figured I can't be a good trainer if I was still learning how to to achieve things for myself. So I followed all the rules, learned about nutrition, learned about routines and biology and finally started getting the results I was after (and the results everyone else was after).

Do you squat below parallel now

yes I personally do now, but more importantly I understand why I do it and which muscles it hits. For those who don't squat below parallel, I won't say its incorrect or wrong, but they will need to do additional exercises to hit the parts of the leg that aren't getting enough use when one doesn't squat below 90.

 

[Quagmire911]

Sounds good, good luck with your progress.

 

[Drum&Bass]

How I break down my pull up (only counts if your chin passes the bar) this weeks routine:

Wide Grip Pull Up
10 x bw
10 x bw + 25lbs
10 x bw + 35lbs
10 x bw + 45lbs
10 x bw + 25lbs

15 x bw

regular pull ups
15
chin ups
15

side pull up ?
10

 

[Drum&Bass]

Taking the whole week off and coming up with new ways of doing cardio with
plyometrics and body weight exercises.

I also did a box jump over 4ft. recently which I'm pretty hyped about.

 

[Drum&Bass]

One Arm Dumb bell Snatch 100 lbs - I could have done 120 but I at like shite and didn't get good sleep.

Cardio:
box jumps
Hand Stands for Distance

 

[Drum&Bass]

How I break down Deadlifting day:

warm up:
back* Extensions 7 -10 reps with body weight
Dumbbell swings - 10 reps

Game Time:

1 x 10 (1st set 10 reps)
2 x 7 -10
3 x 5 -7
4 x 1 - ??
5 x lower the weight and do 7 reps
6 x lower the weight again 10 reps
7 x lower the weight yet again and shoot for 15 reps

Power Cleans are HUGE part of Deadlift Day
I gradually increase weight and do singles (kinda like 1 RM testing)
I'm always surprised at how light and easy it becomes to clean after HEAVY deads.

 

[Quiksilver]

Good call with the power cleans, I've only ever done them light. Looking to get into heavy power movements at some point though.

cheers

 

[Drum&Bass]

Back (rowing)

One Arm Dumbbell Row
10 x 30
10 x 45
10 x 55
10 x 75
7 x 90
3 x 110
5 x 90

Barbell Row
10 x 135
6 x 185

Standing T Bar Row
4 x 45
10 x 90
5 x 135

Seated Cable Row
10 x ??
10 x ??

Reverse Flys
8 x 15
?? x 10
?? x 8
?? x 5
10 x 10
4 x 8
10 x 5

Side pull ups
8 x 20
5 x 20
7 x BW

Hanging Leg Raises
15 x 20
13 x 20
8 x 20
10 x BW

 

[Drum&Bass]

Shoulders

Standing Barbell Press
7 x 95
7 x 115
6 x 135
3 x 135
4 x 135

Push press
6 x 155

Standing Barbell Press
10 x 95
4 x 115

Did some dips
did some curls

Lateral Raise
10 x 15lbs
10 x 10
10 x 8
10 x 10

Reverse Flys
10 x 10
10 x 8
10 x 5
10 x 3
10 x 0
repeat again*
mix n match weight*

Did some Calf raises

 

[Drum&Bass]

Just checked my body fat tonight, 6.9%. I never thought I'd be in the single digits, it feels good to be lean and healthy.

 

[The Bat]

No chest workouts?

And oh I wanted to tell you, I'm sorta trying out back workout you suggested to me. Right now, the gym is closed for spring break so can't really do much.

Looking at the number of sets you do, what is your main goal? Strength? I might have to try something similiar, as far as number of sets go, to your routine while trying to incorporate a good mass routine in too. I don't think it's impossible to have strength + mass in a routine but I haven't figured out a way to do it yet.

 

[Drum&Bass]

Looking at the number of sets you do, what is your main goal? Strength?

Yep, but I also train for athleticism. Even though i'm close to deadlifting in the 400's I also wanna be able to jump 5 ft in the air and be extremely quick and agile. Strength and Function are my priorities right now. !! I have also gotten some good muscle growth and excellent definition. It takes a few weeks to notice my muscular gains but they are noticeable !!

I might have to try something similiar, as far as number of sets go, to your routine while trying to incorporate a good mass routine in too.

It's possible to train like I do for mass, you will have to monitor how you develop because certain days will get a stronger emphasis on specific body parts. Your body may respond well to certain routines and not as well as others. If thats the case you always have to keep an eye on lagging parts and make sure those lagging parts are a priority every week.

Having a balanced symmetrical physique is also very important in my eyes. Don't just go for big arms, big chest and big legs, have everything looking developed.

I don't think it's impossible to have strength + mass in a routine but I haven't figured out a way to do it yet.

I might have to agree with you there. I stay ripped all year round and I look great, but I'm not as impressive looking when it comes to bodybuilding standards (even though I'm as strong if not stronger than guys who out weigh me by 50 - 60 lbs).

Your best bet is to train for size first. At least you will be happy with how you look. After you reach a size your comfortable with then start training for strength and power.

No chest workouts?

I always begin my chest with:

Barbell Inclines
1 x 10
1 x 7
1 x 7
1 x 7
1 x 10

Dumbbell Flat
1 x 10
1 x 7
1 x 7

Dumbbell Decline
1 x 10
1 x 10
1 x 7
1 x 7

I've just recently discovered dips but they hit mostly the inside chest so I'm still working on a way to rotate them around with declines and flat bench.

I think i'm gonna do dips every week but weighted dips every other week and I'm gonna stick my light dip days at the end of my chest routine.

 

[Drum&Bass]

followed one of my co-workers routines today, he gives his biceps a whole day, my max curl was 135 lbs, which was a pretty awesome lift but the hi-lite was my 405 LB deadlift for 2 reps !! ...Next month or two, 455 deadlift !!

Maybe i'll post some videos when i hit 455*

 

[Quagmire911]

followed one of my co-workers routines today, he gives his biceps a whole day, my max curl was 135 lbs, which was a pretty awesome lift but the hi-lite was my 405 LB deadlift for 2 reps !! ...Next month or two, 455 deadlift !!

Maybe i'll post some videos when i hit 455*

F*** that, let's see the 400+

 

[Drum&Bass]

I've changed up my training alot lately, very little bodybuilding and more power and olympic training.

I'm pretty happy with my physique, so now i'm just lifting for fun.
one of my routines as of lately

warm up

lateral raises
front delt raises

one arm DB rows 5 x 10

1
standing BB row 1 x 10
overhead press 1 x 10

2
standing BB row 1 x 10
overhead press 1 x 10

3
standing BB row 1 x 10
overhead press 1 x 7

4
standing BB row 1 x 10
overhead press 1 x 7

5
standing BB row 1 x 10
overhead press 1 x 5

one arm DB row 1 x 10

reverse flys 8 x 10/12/15

Snatch 1x1x1x1x1x1 (6 or 7 singles)

 

[Drum&Bass]

I came up with a new routine which was really cool and a lot of fun!!

I had specific goals before starting and that was to do pull ups and dips with 90lbs (two 45lb plates).

warm up:
- 7 mins on the treadmill
-half rep negatives on the pull ups
-Front raises- Lateral raises -reverse fly's (this is my default warm up routine for my shoulders)

Pull Ups
Wide Grip x 1
Regular Grip x 1
Chin Ups x 1

Dips x 7

I just super set these 2 exercises and add weight until I hit my goal.
I wasn't able to get absolute full range of motion on the 90 lb pull ups
and I only got 3 reps with the dips.

I still had a ton of energy so I finished off with standing T-bar rows light overhead press and reverse flys.

felt great.