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A LIfter's Iron Log...

2-23-05

Full squat-warmups to 185x5x5
effort meter 2-3

deadlift-warmups to 255x5x5
effort meter 4

military press-warmups to 120x5x5
effort meter 4

Chinups-BW only 4,3,3,2,2 called it good

Felt pretty strong overall. Little tight in the left hip flexor, but no biggy. I'm definitely going to do 4 weeks volume phase. Next week will be hard, but I think I have a good chance makign my weights and reps, but if I don't make them I'm guessing only by a rep here and there. Everything is rolling right along. I feel like I'm getting bigger. Upper legs, lats and shoulders all seem to be filling out. This training the same bodyparts 2-3 days a week agrees with me VERY WELL when setup like this! Shiiiit, I'm gonna be stoked when I start filling out even more during the intensity phase. No more sueprcompensation style, once a week bodypart training for me. Madcow2, I think you've got another zealous dual factor theory convert here.
 
2-25-04

Full Squat-warmups to 235x1x5
effort meter 4

Barbell bench-warmups to 210x5x5
effort meter 4

Barbell row-warmups to 155x5x5
effort meter 4

Glute/Ham Raise-BW only, 10 reps, tight form

Didn't feel as strong as I would have liked in the squat, but just slightly. I am fully confident I'll squat 235x5x5 monday no sweat. I think I needed to bring my stance just slightly wider and just a tad more toe flare to get that perfect position. Did some bar only full squat reps between a couple of my BB row sets which seemed to confirm this.

Felt fairly strong in the bench, not bad. I'll definitely rep 220x1x5 monday. My form is getting really tight now. I can feel my whole body is tensed when I'm benching.

Barbell rows felt good. The last set especially felt powerful.

GHR's felt pretty good. Could have kept my ass tighter on a few of the reps.

Every thing's moving right along BABY!
 
congrats, is this your second cycle of 5x5 now?

GhettoStudMuffin said:
2-23-05

Full squat-warmups to 185x5x5
effort meter 2-3

deadlift-warmups to 255x5x5
effort meter 4

military press-warmups to 120x5x5
effort meter 4

Chinups-BW only 4,3,3,2,2 called it good

Felt pretty strong overall. Little tight in the left hip flexor, but no biggy. I'm definitely going to do 4 weeks volume phase. Next week will be hard, but I think I have a good chance makign my weights and reps, but if I don't make them I'm guessing only by a rep here and there. Everything is rolling right along. I feel like I'm getting bigger. Upper legs, lats and shoulders all seem to be filling out. This training the same bodyparts 2-3 days a week agrees with me VERY WELL when setup like this! Shiiiit, I'm gonna be stoked when I start filling out even more during the intensity phase. No more sueprcompensation style, once a week bodypart training for me. Madcow2, I think you've got another zealous dual factor theory convert here.
Click to expand...
 
super_rice, this is my first go at it. I really like this program and think it will be my mainstay from now on.

I'll try HST in the future too, but this is gonna be the main one I'm gonna stick with.

The extra fequency of training the muscles definitely is affecting the speed at which my muscles are hypertrophing. Can't wait for the intensity pahse!
 
good to see you try the 5x5 man! i personally have been enjoying it, but i have been needing to switch it up so that i dont stagnate. maybe i should check out madcows post.

them pullups are progressing nicely bro! you will be 5x5'in your BW in no time! what i found with working toward a full 5x5 is that it is better to leave the first three sets lighter so that the last two get completed. i would bet my prized L-138 peckoltia that you can hit a 5x3 now.
 
johnrobholmes, the 5x5 we are talking about is the variation of bill starr's 5x5 that madcow has made so popular (maybe he will start selling a supplement soon? :p). the way it is setup under DFHT, for us newbies especially, i don't see how it could possibly lead to stagnation.

i did needsize's 5x5 for a few months before, and found that i did need to lighten sets, etc. i think it would work a lot better, if only loading/deloading schemes were applied to it.

ghetto my man, why would you try HST? you don't strike me as the sarcoplasmic hypertrophy type :)

if anything, we should both do 5x5 till we are sick of it, then try westside or something. imo, for me personally, i have two paths after i'm tired of 5x5. straight up oly style, or the west(dark)side.

sorry for hijacking your thread :)
 
About fucking time I heard form you john. Is your girl taking up so much of your time you can't lift? HAHA. You should start your journal again man.

super_rice, I agree, this program isn't gonna have stagnation problems do to the volume and intesnity phases plus the laoding and deloading factored in.

Oh, I am gonna run this 5x5 through for at least 3 cycles. I don't see myself getting sick of it. I just mentioned HST because it would be interesting to see how my body responds to a program like that. Besides, extra hypertrophy leads to greater strength potential. I'd probably do it once every 3-4 cycle of the 5x5 just for a change.

Not sure if I'm interested in westside. I've read plenty of articles on it. Not sure I'd like it. But, I'll probably end up giving it a try someday.
 
i hate to say it, but yes, my girlfriend has been taking up too much of my time. she just got her one week notice last night. now i wont have to wait on her slow ass every time i workout. ive still been active, riding bikes and such. these last few weeks with no weight training are starting to show, though.

and you trying hst?? that hit me as strange too. i guess its just messing with reps and sets. i always liked high rep stuff for my back and shoulders anyway.
 
I meant trying HST for like 1 cycle out of every 3-4 5x5 cycles, so not very often.

2-28-05

Full Squats-warmups to 235x5x5
effort meter 5

Barbell bench-warmups to 220x6
effrot meter 4

JS curl-grip Barbell Row-warmups to 170x5
effort meter 4-5

Glute/Ham Raise-BW only 1x9

The squats kicked my ass pretty hard today. Some of the powerlifters were there and I ended up not taking as much time for rest between my sets and it definitely showed. I was breathig pretty hard and got pretty soaked with sweat by the end of my 5th set. I don't like training with other people. I push myself hard enough. I just liek to take as much rest betwee nsets as I fell I need. Training with other's just fucks up my flow. I barely squeaked out the 5th rep of the 5th set, but like I said, I did cut my rest time between sets quite abit, which I believe caused it to feel harder than usual. The weight itself didn't actually feel heavy at all.

I FELT STRONG on bench. Put up that 220 like it was 205. I threw in a 6th rep and even that wasn't hard.

Need to work on accelerating the bar more and get my technique better on the JS rows.

GHR felt fine as usual.

One of the powerlifter's(the biggest and strongest) was giving me shit when I tried to explain to him the program I'm using (madcow2's 5x5). Said I would overtrain even though I trained to tell hi mabout the deloading and intensity phase. Also said I wasn't eating enough for it even though I've gained 6lbs in the last 3 weeks and 1 day lol. I'm up to 220lbs right now. I had to weigh myself cuz he was giving me shit. Said he's put on 27 lbs in the last 6 weeks. He's hella big and strong (going for a 1000lbs squat) and supposed to be all natural, but gaining 27lbs in 6 weeks seems abit farfetched without AAS. Especially considering he's been training for like 20 years and is 268lbs currently and gaining. I've drank literally 1.5 gallons a day on top of 3 big meals and still only put on about 27lbs in 3 months before, and I was underweight when I started gaining from just getting out of the military.

I'm not stressin though. I'm just not gonna work out when they are there anymore. I don't appreciate people telling me the program I'm using is gonna overtrain me and that I'm gonna lose weight and this and that crap when it's been working great. Especially when I tell them a high level strength coach designed it and they still act like I'm using some stupid muscle mag program.

Well it must be fucking working. I've put on 6lbs in like 3 weeks and my clothes feel tighter and my strength is continually going up. I wouldn't be surprised if I came outta this full cycle weighing an all time high of 225lbs.
 
sounds like this strongman is full of strongshit. gaining 27 pounds in six weeks is not natural, especially for a semi-vet lifter. either its all water and food, or he is hoarding ass pennies. the only way i could see a 27 pound gain like that is a newbie big boy that starts lifting and has great genetics.

there is always gonna be somebody to give you shit. i love it when people tell me that im never gonna retire at 30. little do they know....
 
No this guy is a vet lifter, not semi-vet.

The guy can deadlift 800lbs, bench press 600 and is going for a 1000 squat. He's competed in several national level powerlifting competitions.

But, sometimes I think he just talks out of his ass when he doesn't know something or hasn't heard of it.

The my way or the highway mentality. If I don't know about it then it can't be good mentality. Pisses me off.
 
2-30-05

Full Squats-warmups to 185x5x5
effort meter 4

Barbell Deadlift-warmups to 260x5x5
effort meter 3-4

Military press-warmups to 125x5x5
effort meter 5

Chinups-BW only-4,3,3,3, 2

Squats felt fairly hard. Obviously the weight didn't feel heavy, but the legs are fatiguing a little which I expected from the high volume of squatting. They are gonna love the deloading and intensity phase!

Deadlift felt pretty easy overall. Took quite alot of rest between sets because I was chatting with a buddy of mine. Still got it done no sweat in good form.

the press felt pretty good. Got HARD on my last 2 sets. but I ground out the reps in good form

chins-well, not fucking bad considering I'm chinning an extra 6lbs of bodyweight haha.

good shit.
 
3-4-05

Barbell Full Squat-warmups to 240x1x6

Barbell Bench-warmups to 215x5,5,5,5,6

Barbell Row-warmups to 160x5x5

Glute/Ham Raise-Bw only 1x8

I felt pretty strong in the gym today. Was a good workout. Squats felt pretty good. Bench felt good. Rows felt good. Just felt strong period. Threw an extra rep on the final set of squats and bench. I could rep those weights a good 8-10x np.

Working and pulling my shoulder blades together harder on squats. Helps. Getting really good at getting really tight on the bench. Rows I do pretty explosively. I let the weight deload on the ground for only a split second and then pull as hard as I can without using much momentum at all. Again, technique will improve with time.

Well that's the end of the volume phase. Time for deloading week and then the intensity phase. I RULE.
 
3-7-05

Barbell Full Squat-warmups to 235x3x3
effort meter 3

Barbell Bench-warmups to 215x3,3,4
effort meter 3

Barbell Row-warmups to 160x3,3,4
effort meter 3

Overall a pretty easy workout, but I expected it to be because it's the deloading week.

My godamn left inner knee is pissin me off. Little tight there. Has something to do with my toe flare. Got to work on getting my stance just right.

Felt strong.
 
3-10-05

Barbell Full Squat-warmups to 185x3x3
effort meter 1-2

Barbell Deadlift-warmups to 260x3x3
effort meter 3

Barbell Military Press-wamrups to 125x3,3,4
effort meter 3

Chinups-BW only 3x3
effort meter 3-4

Was a good workout. Pretty easy. The last of the deloading week. I can't wait until monday baby!

This is how I'm gonna ramp the weight up for the intensity phase

bench 225x3x3, 230x3x3, 240x3x3, 245-250x3x3
squat 245x3x3, 255x3x3, 265x3x3, 270-275x3x3
deadlift 270x3x3, 280x3x3, 290x3x3, 295-300x3x3
military 130x3x3, 135x3x3, 140x3x3, 145-150x3x3
row 165x3x3, 170x3x3, 175x3x3, 180-185x3x3
chinups BW only 3x3, +2.5x3x3, +5x3x3, +7.5x3x3

That's what I'm looking for. Should be able to at least hit the lower of the top numbers with a decent chance or better at the top ones. It's only 5lbs difference. We'll see. Depends on how the bodies strength peaks out. I may even end up higher than those listed, but time will tell. I'm excited. I'll be the biggest and strongest I've ever been after this cycle and will follow it up with another cycle HYAH!!!
 
hmm ur routines seem to be going good and your making good progression from when you first started this log

awesome job~
 
3-14-05

Barbell full squat-warmups to 245x3x3
effort meter 3-4

Barbell bench-warmups to 225x3,3,4
effort meter 3-4

JS curl-grip row-warmups to 170x3x3
effort meter 3-4

Glute/Ham Raise-BW only 1x8

Felt pretty strong. First heavier workout with 3x3. I'm sure I'll feel even stronger as it progresses and my body adapts to the rep change.

Weighed myself today before and after lifting.

Before: 228lbs
After 230lbs

I was fairly dried out before lifting and had only had a protein shake an hour before. I figure I'm not any lighter than about 228 right now and probably be hitting 231-232 by the end of the day.

This is ridiculous in a GREAT way. I can't believe how the weight is packing on! This is the 6th week, or beginning of the intensity phase and I have already gained depending on how you look at, 14-16lbs depending on how hydrated I am. That's just obscene lol. I've gained like 6 more pounds in a week and I'm not even gorging myself, just eating a sild amount every 3 hours or so. Best routine ever.
 
3-17-05

Barbell Full Squat warmups to 185x3x3
effort meter 1-2
Barbell Deadlift-warmups to 275x3x3
effort meter 3
Military press-warmups to 130x3,3,4
effort meter 3
Chinups-BW only 1x6 solid

Well let's see here. I didn't sleep the night before. I worked this ridiculous job today whre I had to unload carpet pads and carpet from 2 full sized freight trucks, stack them, then load them onto a forklift type machine multiple times and raise them to the 3rd floor, then unload them and then carry them by shoulder and deposit them 3 to a room in this HUGE 5 story apartment complex. Needles to say, I was almost passing out on the way home from fatigue and sleep deprivation. The only thing that got me going to the gym was an hour long soak in the tub, a coke,a rockstar energy drink and my dogged determination!

And not really surprising, I had a good workout. The squat weight felt even lighter than usual, but my hips felt a little jelloey from all the stair climbing and carrying 60-70lbs carpet pads on my shoulders all day. I did my best to maintain perfect form, but since they were pretty fatigued my hips did jiggle a little even with this light weight, but I'm not stressing because that was an assload of work the hip flexors had to deal with today.

Deadlifts felt pretty light overall. Still workin on my technique. It is getting better. Main thing I have to remember is to push the hips forward as soon as the bar clears the knees.

Military press felt good. My technique is improving on them and I stay tight by flexing my ass and stomache hard through out the set.

I was happy with chins. I weigh 228lbs today still and I wasn't optimally hydrated today so maybe a little more even. I felt pretty light on chins so I just did a max set instead. I mighta squeaked out 7, but it wouldn't have been full range.

I am gonna sleep like 12 hours tonight no problem. Tomorrow I'm just chillin and eating and hydrating. Ya baby.
 
3-21-04

Barbell full Squat-warmups to 255x3x3
effort meter 3-4

Barbell bench-warmups to 235x3x3
effort meter 3-4

Barbell row-warmups to 175x3x3
effort meter 4

Glute/Ham Raise Bw only 1x9

Was a good workout and I felt pretty strong. Workouts are going well. I will bench 250x3x3, squat +275x3x3, deadlift 300-315x3x3, military press 150x3x3, row 185x3x3 and chinup BW only 1x7-8

I am the man.
 
Last edited:
3-24-05

Barbell squat-warmups to 195x3x3
effort meter 2-3

Barbell deadlift-warmups to 290x3x3
effort meter 3-4

Barbell military press-warmups to 140x3,4,4
effort meter 3-4

No chinups today. I was getting razzed pretty hard by the powerlifters at my gym so I pulled a 405 deadlift. Decided that was enough for the day.

Weight is at 226lbs. I am so fucking broke I kinda afford to eat enough, but my strength is still rising so it's all good.
 
dude, im broke now too so im in the same boat as you. good to hear you are doing well with your lifts with this madcow2 program. I too am doing well. K to you!
 
3-28-05

barbell full squat-warmups to 265x3x3

barbell bench-warmups to 245x3,3,4

barbell row-warmups to 180x3x3

Glute/Ham Raise-BW only 1x9-10

BW 228lbs.
 
4-1-05

barbell Full Squats-warmups to 205x3x3

Barbell Deadlift-warmups to 315x3x3

Barbell Military Press-warmups to 155x3, 165x1

Chinups-BW only 1x5
 
4-1-05

Had a ruff day at work and my endurance was nill at the gym for a couple reasons so I ended up going for some 1rm PR's because my strength felt good even though my endurance was nowhere to be found lol.

Barbell Full Squat-warmups to 225x1, 245x1, 275x1, 295x1
barbell PL style squat on 1" below parallel box-315x1, all squats raw

barbell bench-warmups to 225x1, 245x1, 275x1, 285x0

Felt pretty strong. Guy was touching the bar on the 275 and said he was giving me barely 5lbs of assistance. It flew up easily and he and I both agreed I could get 275 by myself. I had no help on the liftoff's either. 285 came down fine, but when I pushed up hard it ended up cruising towards my face lol. I held it for a second at my neck until the guy grabbed it for me. He did a good job spotting me as he grabbed it pretty quick. Just wish he hadn't touched teh 275, but I know I can bench that by myself raw. I think the 285 was a little misgroove action which is why it went sailing for my face instead of straight down.

Overall a good workout. Weighed about 228.5lbs on the scale before the workout, but I had a small pizza, glass of milk and pepsi sitting in my stomach lol.

I'm pretty sure my body is peaked out right now. Since it is monday I am gonna rest the rest of this week and next monday I will start the 5x5 routine all over again.
 
4-11-05

Barbell Full Squat-warmups to 225x5x5
effort meter 3

Barbell Bench-warmups to 205x5x5
effort meter 3

Cabered Bar JS Row-warmups to 155x5x5
effort meter 3

Glute/Ham Raise-BW only 1x10

Good workout. Took my sweet time and chit chatted quite abit, but it's all good. I do best giving myself as much rest as I want between sets.
 
4-13-05

Barbell Full Squat-warmups to 190x5x5
effort meter 2

Barbell deadlift-warmups to 245x5x5
effort meter 2-3

Barbell Military press-130x5x5
effort meter 2-3

Chinups-BW only 1x4-5

BW 232lbs

Pretty good workout. In the words of Flava Flav.....YA BOOOOOYYYYY!
 
Why do you even care?

I did 4 full reps and the 5th was like 80% of the way up. All reps from a dead hang. Not bad considering I'm chinning 20lbs more bodyweight than I was like 10 weeks ago.

If my bodyfat was 10% I'd weigh 197 lean pounds and be chinning BW+35lbs.

Besides that, I'm not made for high reps. I could probably do a single with 50lbs right now.
 
Chill man, was just curious. I only asked because I was confused as to why you did only one set. I thought it was supposed to be 5x5 for those, too.
 
Chill, lol. I was never mad to begin with, pfft.

Anyway, I'll put it like this. I can't do 5x5 chinups right now. In fact, because of my consistent bodyweight gains and my bodyfat% it is difficult to even do 5x3 for me. So I just basically do a set of max reps and call it good.

The rows are where I really go at it because my bodyweight increases have no negative effect on them and I like them more than the chins and feel they have more real world carryover in alot of situations.
 
yep yep, still on the chinups man! your making some nice progress! me on the other hand, have been hating work and not lifting for a few months now. i feel like its high time that i end my deconditioning cycle and start back up on a madcow 5x5. it looks like it will hit the spot!
 
Those weights are going up Ghetto. Have you invested in squat briefs yet?
 
I haven't curgeo. I wouldn't mind some snug black briefs that weren't as stiff as a squat suit, but that gave a tight feeling in the ass and thigh region when squatting. I wouldn't want to have it really help me at all.

On the other hand, I like lifting raw except for wrist wraps and a belt on max attempts only.

It's weird when I squat because even the powerlifter's just break parallel. I go ATF on all my squats and I know it hinders the amount of weight I can use, but I want my squatting to have a greater effect on leg developement and athletic carryover than PL style squats, not to put PL squats down at all.
 
4-15-05

Barbell Full Squat-warmups to 235x1x5
effort meter 3

Barbell Bench-warmups to 210x2 x5,6
effort meter 3

Barbell row-warmups to 160x2x5
effort meter 3-4

Good workout overall

UH HUH...ya baby....
 
4-18-05

Barbell Full Squat-warmups to 230x5x5
effort meter 3-4

Barbell Bench-warmups to 220x1x5
effort meter 3-4

Barbell row-warmups to 170x1x5

Glute/Ham Raise-BW only 1x9


Good workout. Squats coulda felt lighter, but it's all good. I will squat 240x5x5 and 250x1x5 SOLID the cycle! No doubt.

The strongest powerlifter in the gym did a 760 squat and then attempted an 833, but couldn't quite get it up. Fucking badass, especially because his stance is only a little wider than shoulder width.
 
4-20-05

"420" hahahaha......

Barbell Full Squat-warmups to 190x5x5
effort meter 2

Barbell Deadlift-warmups to 255x5x5
effort meter 3-4

Barbell Military Press-135x5,5,5,5-then I decided to reverse grip press it, 5

Chinups-BW only 1x4 clean reps.

Good workout. Energy level was good.
 
you back on the loading phase? i just read through the last couple of months and somehow im confused.

what week are you in now? from your effort meter i would say week one or two. :) im through with my first week of madcow desease! im wondering if i will gain any bodyweight- ive never gotten past 145 even with solid eating and training. maybe i just wasnt unloading right.

whats your weight now?
 
I haven't weighed myself in a week or more, but last time I weighed 232lbs and I probably weigh more now. I'll prolly weigh 240lbs by the time I finish this second cycle.

I finished up the last one, took a week off from lifting and then started over again. This is the end of week 2.

I'll take a week off after this cycle, and then I'm gonna try something out. I'm gonna run the exact same exercise setup except I'll switch barbell press to dumbell press and barbell rows to dumbell rows for a change. Also, it won't be a dual factor style program, but more like the regular Bill Starr style 5x5, but I'll be doing 8,6,4,3,2,1 and pyramiding so the single on all exercises 3x a week hits with monday being heavy day(90% of 1rm), wednesday light day(70% of 1rm) and friday being medium day(80% of 1rm).

I'll run it for 4-6 weeks with the goal of putting 10 or more pounds on all my sets of all exercises.

Then I think I will run the Bill Starr 5x5 with the heavy/light/medium setup for a phase of high volume for 4-6 weeks.

Then I'll go back and do another run or 2 of Madcow2's Dual-factor 5x5.

I'll weigh 250 by then easy.

As for you gaining bodyweight, you WILL!

But, this is the key. MAKE SURE YOU EAT ALOT! And I don't mean alot by your standards, but by anyone's standards practically. At your bodyweight I'd aim for 4000 calories a day with most of that being carbs, then protein then fats. Like 200 gram protein, 100 grams fat and 550-600 grams carbs. You will gain. It will be scientifically impossible not to gain. And try to get around at least 6 hours sleep a night minimum and 7 or more would be better. Then sleep 9-10 hours each day of the weekend to recover your minor sleep deficit from the week.

You can do it rob. EAT ALOT!!! SLeep as best you can. Train hard in the gym, but don't psyche yourself up.

And if you're seriously about gaining, I'd drop tumbling bro. Seriously. I know it's fun and spinning and flipping is fun, but it won't help your muscle gain. It might help a tad, but then again you'd better be EATING ALOT for it to actually help overall progress.

Godd luck bro.
 
4-22-05

I'm high off lifting from 420 haha...

Barbell Full Squat-warmups to 245x1x5
effort meter 3-4

Barbell Bench-warmups to 210x5x5
effort meter 3

DB row-80x1x5, 90x1x5

Damn, those 80's and 90's felt like nothing practically. I could row 100's now if I wanted to. The reason I did DB rows was because the gym was closing so I didn't have time to do 5x5 on barbell row and so I thought a couple sets of heavy db rows would be alright.

My technique on bench is continually improving. It's getting to the point where I can squeeze my ass hard, tense my legs, deep breath into stomache and then tighten and hold it, keep scapula retracted and try to spread the bar apart when pressing. It's kinda cool that I've got like 5 technique checkpoints that I can maintain without messing up my ability to actually press the weight. They add up and when you put them all together it feels great.

I had read about spreading the bar before, but not tried it. I was doing everything, "but that" until I tried it today and WOW does it make everything better. It feels like it makes the triceps fire more and it really boosts the weight past the sticking point. I didn't need much leg drive on my sets today because of the weight, but on my really heavy triples, spreading the bar, plus leg drive will really help them ALOT. It seems to work best when you're fresh like on your first rep or 2. It really just feels like it kicks your triceps into overdrive. IT RULES!

TECHNIQUE RULES!

LIGHTWEIGHT BABY! haha..... :evil:
 
Looks like things are going well. Glad you like it. You could also peak out your strength at the end this time. Go down to doubles, singles and thena psuedo competition day or week where you hit your best lifts. After that moving into another program like the original Starr routine, DFHT, Westside or anything else you care to dream up is probably a good idea. Spend some time there for a bit and then cycle into another DF 5x5 or something else. You might even spend some time doing more traditional higher rep training for 3-4 weeks or even a speed focused period. I don't believe that's the absolute best way to build muscle but over the course of a training year and optimizing your gains, you might find it very advantageous to build capacity at different points and then cycle back into more traditional training. Periodization and variety are good things - just not the way you generally see them applied in the gym.
 
im trying to work on my bench technique too, its a pretty involved motion if you really get into it.

for me, weight isnt really my goal- but i wouldnt mind ten pounds of muscle :D im just in it to have fun. dropping flippy spinny fun would be no fun!
 
4-25-05

Barbell Squat-warmups to 235x5, 245x2, 255x2, 265x1, 275x1

Barbell Bench-warmups to 250x2-coulda done 3, but I didn't have a spotter

Single arm DB rows-70x5, 80x4, 90x3, 97.5x3, 105x2

Good workout. I decided to veer off the DFHT because I need a change right now and feel like a period of heavier weight and lower reps is just right.

I don't know what's up with my rowing strength, but it has drastically increased!

BOO YAH!
 
4-27-05

Barbell Squat-warmups to 225x1

DB Stiff-legged deadlift-95's x5, 105's x4, 115's x3, 125's x2, 135's x1

DB standing press-55's x3, 60's x3, 65's x2, 75's x2

Cable Pull-down-170x5, 190x4, 210x3

Nothing to failure. Good workout.

The 105's on DB row weren't bad at all. I could do 4-5 reps if I wanted to that day. I don't have a videocam or camera with snap shots and even if I did I'd feel like an ass doing it in my gym.

Take my word that I'm not lying and I wasn''t yanking the weight. Besides, I weigh like 235lbs easy now. I better be able to row some weight lmao!
 
4-29-05

Barbell Squat-warmups to 255x1

Barbell bench-warmups to 225x4

Ez-curl bar JS row-180x4-5

Ez-curl bar curl-115x1, pretty strict

Bodyweight 227lbs

Was a good workout. None of the sets were to failure. I was gonna just do a single with 225 on bench, but that didn't seem like enough with the tiny amount of volume.
 
5-3-05

Barbell Bench-5lbs jumps, singles from 135-250, 255x2-tiring, too many jumps, build up to that, but start out with 10lbs jumps

Barbell squat-10lbs jumps, singles 135-280

Cable Row 150x5, 200x5, 210x5

Not a bad workout, but not amazing. Still, progress is good.
 
5-5-05

Seated non-back support DB press-40's x5, 50's x5, 60's x5, 70's x4

Barbell Deadlift-warmups to 260x5x5

Hammer High-pulldown 180x5, 230x5, 250x5

45 degree Leg Press-290x5, 490x5, 580x10

Pretty good workout. Not bad at all.
 
5-9-05

Dumbell Bench-warmups to 90's x1x6

Hammer Shoulder press-warmups to 200x6

Seated Overhead DB extension-warmups to 80x6

Hammer Low-Row-warmups to 200x8

Wide-grip Cable Pull-down-warmups to 190x5-6

Good workout. Felt pretty strong. Ya BOOOOYYYY!!!
 
GhettoStudMuffin said:
5-9-05

Dumbell Bench-warmups to 90's x1x6

Hammer Shoulder press-warmups to 200x6

Seated Overhead DB extension-warmups to 80x6

Hammer Low-Row-warmups to 200x8

Wide-grip Cable Pull-down-warmups to 190x5-6

Good workout. Felt pretty strong. Ya BOOOOYYYY!!!
Click to expand...

Bro, you must have a great torso pump after such a workout!
 
I'm not straying. I need a change. I've really come to the conclusion that Dogg Crap training and Westside are probably best for me in that I adapt to stimulus so quick. I think the dual-factor 5x5 will be a main-stay in my training for the rest of my life and will be used once every 6 months or so.

Right now I'm doing DC training. It's a nice change.

5-11-05

EZ-Bar Curl-warmups to 85x7 strict reps

Behind back wrist curl-95x23 reps-burned!!! full range of motion

Barbell Full Squat-warmups to 255x3, 275x1, 285x1

Glute/Ham Raise-BW+15lbs 1x6

Calf Raise-405x8+, keep losing foot grip and have to reposition while holding weight in contracted position, full range, deep stretch, full contraction

Good workout overall. I like the change for now.
 
5-13-05

Barbell Bench-warmups to 225x5, not impressed with my perfromance, but I wasn't using my wrist straps so oh well.

One-Arm DB laterals 30x9

Lying skullcrushers to chin 80x12

One-Arm DB Row 80x5, 90x8

Hammer Hi-Row 255x5-6

Hammer Behind Neck Pulldown 200x6

Not a bad workout. Felt decently strong.
 
5-16-05

Standing Alt. DB Curls-35'sx8 strict

Seated wrist curl-115x6 strict

Hammer Super Leg Press-230x10

Barbell Deadlift-265x6

Seated Calf Raise-100x10

Good workout. Felt STRONG.

BW-220lbs
 
thats a pretty heavy deadlift man. you have a weird split too! bi's with legs? back with pressing? i guess ive always wanted to split pulling and pushing as much as possible. looks like its working well for you though!
 
GSM,

GhettoStudMuffin said:
Right now I'm doing DC training. It's a nice change.
Click to expand...

Neat!

You have a lot of DC down, I think, but with all respect, there are several things you might want to consider. For example:

5-11-05

EZ-Bar Curl-warmups to 85x7 strict reps
Click to expand...

No rest-pauses?

And...

Behind back wrist curl-95x23 reps-burned!!! full range of motion
Click to expand...

Biceps stretch?

Barbell Full Squat-warmups to 255x3, 275x1, 285x1
Click to expand...

Looks real good, but this definitely isn't DC-style. Try a heavy set of 4-8, then a 20 repper. (Alternatively, he says you could do one all-out set of 8-12.) And the stretch.

Glute/Ham Raise-BW+15lbs 1x6

Calf Raise-405x8+, keep losing foot grip and have to reposition while holding weight in contracted position, full range, deep stretch, full contraction

Good workout overall. I like the change for now.
Click to expand...

The rest is fine. Dante likes for people to do the most stressful lower body movement last (after the 20 repper they've got nothing else left), and with good reason. However, I never liked squatting heavy after doing calves and hamstrings to failure--felt waaay too shaky.

The upper-body workout looked pretty good, but I would keep the reps at 8-10, minimum, and try some rest-pausing and stretches. I'd also drop one of those back movements. Do just one for "thickness" and one for "width."
 
I guess I'd call it a modified DC routine.

5-19-05

Hammer Wide Chest Press-290x10, lil trouble locking out the 10th rep

Standing Barbell Press-145x4+2 forced reps

Cable V-handle Pressdown 150x10+ lost count

Barbell Row-165x5, 135x5

V-handle Pulldown-1 continuous set sorta 200x4, 170x3, 150x3, 120x3, 150x3

Good workout. Felt real strong on chest . Good shit. Ain't Nuthin But A Peanut! Light Weight BAAAAABYYY!!!
 
GhettoStudMuffin said:
I guess I'd call it a modified DC routine.
Click to expand...

It still looks real good. I would be thrilled if you tried the rest-pauses--I think you'd LOVE them--but as long as you make good strength gains (which I'm sure you will), there's no reason to quibble over modifications :)
 
5-23-05

Barbell Incline Bench 185x5

Hammer Behind Neck Press 205x5

Ez-curl Overhead Ext- 55x12

One-arm DB row 95x5

Hammer Behind Neck Pulldown-205x12

Decent workout.

UH HUH UH HUH...
 
5-26-05

Barbell Curl 90x6-strict

Dumbell behind back wrist curl 50'sx15+

Barbell Full Squat-warmups to 225x5

Barbell Deadlift-270x7

Glute/Ham Raise-BW+15, 1x6
 
Sunday

My strength was nowhere to be found. Could have something to do with my pickaxe work the day before in the blazing hot sun doh!

So what the fuck...

135x25

CAble LAterals 20x13 each arm

Overhead cable extension 100x25

BW=216
 
Tuesday

Cambered bar preacher curl 55x12,7,4 1 minute rest between sets

One-arm DB wrist curl 40x12-14, 32.5x12,10-12

Barbell Deadlift 275x7

45 degree Leg PRess 450x20, full range motion

CAble shrug 140x25-30
 
Thursday

Hammer Wide Chest 295x8-9, 250x8, 180x10

Seated DB press 60'sx5, 50'sx5, 40'sx5

Seated DB ext. 60x5, 50x5, 40x5

Curl-grip cable pull-down 180x8 strict, 150x7-8, 140x6-7

Cable Row 210x3-190x3-170x3-150x3-130x4-5 one continuous set
 
saturday

Seated Incline ALt. DB curls 30'sx9

Barbell wrist curl 80x15

Barbell Full Squat 230x5-HARD

DB stiff-legged deadlift 105's x10

Seated Hammer Shrug 180x20, 180x15
 
Monday June 7th

Barbell Bench-205x5, 185x10, 155x10 decent pump

Dumbell Laterals 20's x12, 8-9, 17.5's x10, decent pump

Skullcrushers 75x10, 65x10, 55x8-10 some pump

Hammer High-Row 200x8, 180x8, 160x8 decent pump

Cable Row-on continuous set 200x3, 190x3, 180x3, 170x2, 160x2, 150x3, 140x3, 130x5

DB shrug 80's x20+ had to quit because I lost my grip

Hammer Seated Shrug 180x12

Sweatin like a fiend! I kept my rest time pretty low between sets and exercises and kept the pace up

I have been working excavation for a little over 2 months now and I have lost 17lbs, mostly fat, and dropped 2 belt sizes. The best thing is my endurance has shot WAY UP and my work capacity and tolerance for longer term high intensity has increased ALOT. Also I recoup faster after a workout. :)
 
Saturday, June 11

Well I had a 40lbs concrete block dropped on my thigh from about 5 feet up at work on Tuesday morning. It hit my thigh with it's edge. I had a nice swollen line where it hit my thigh. but I'm a savage and I wasn't hurt. Played it smart though and didn't do any legs. No fallen block is gonna hold me down!!!

Hammer Wide Chest 300x6, couldn't lock out 7th

Seated Barbell Behind Neck Press 105x6, 85x6, 65x7

Cable Triceps Pulldown 100x15, 80x10, 60x10

That was all I did.

My new workout split coming up is gonna look like this:

chest/back
shoulders/arms
legs/lowback
REST
repeat

I'll change exercises each time doing only 1 exercise for 3 sets per bodypart.

Gonna concentrate on smooth even eccentric and explosive concentric. Not worrying about the weight as much on most exercises and really trying to feel it more in the target muscle. Also working on going high rep on most exercises (8-15). Although I'm staying low rep and heavy weight with deads and squats.
 
After reviewing my summer cardio work I have decided that the split I was thinking of probably won't work well for my needs.

Also, this higher rep training isn't doing JACK for my strength or muscle size, both of which I am not gonna lose.

NEW PLAN:

WEIGHTS-

Day 1:

Bench/Hammer Wide/Bench/DB bench-repeat Alternate 5x5 and 3x3
Barbell Full Squat/Leg Press-Alternate 5x5 and 3x3, 1x10-15
Barbell Row/Cable Row/DB row/Hammer Low-row-repeat 5x5 and 3x3
Leg Curl 3x5-8

Day 2:

Barbell Press/Hammer Press/Seated DB/Hammer-repeat 5x5 and 3x3
Barbell Deadlift and DB stiff-legged Deadlift-Alternate 1x5 and 1x3
Weighted Chinup/CAble Pulldown/Hammer High-Row 5x5 and 3x3

Day 3:

Weighted Dip 5x5 and 3x3
Barbell Curl/Seated DB Curl/Preacher Curl 5x5 and 3x3
Cable Pushdown/ Seated One Dumbell Ext./Throatcrushers 5x5 and 3x3
Glute/Ham Raise 3x5

CARDIO-

Day 1
Sprints 10yds up to 100 yds, sprint, walk back sprint 10 yds more etc., Build up to sprinting and jogging back over time

Day 2
Swimming-1 hour, mild to medium

Day 3
Fartleks 2 Laps

REPEAT DAY 1

This PLUS tanning should have me looking good by the end of the summer
 
Well summer is just sorta starting now and it's gonna take a couple months to get looking pretty good lol.

Wednesday, June 15

Standing Barbell Press warmups to 135x5

Barbell Deadlift-280x6

Hammer Behind Neck Pulldown 210x10, 180x8, 160x9

Good Workout.

Well I think I'm gonna hit the 'ol bodybuilding 3x8-12 method for chest, back and arms, but stick to 1x5 and 3x3 for shoulders, low back and legs.
 
Sunday, June 19th

Swam 1.5 hours

Monday, June 20th

Barbell Bench 190x7, 155x10, 135x8-9, limited rest between sets

Barbell Full Squat 135x2, 155x1, 185x1, 205x1

DB Row 50x12, 60x10, 70x8

Seated Leg Curl 60x15, 70x12, 80x10

Bodyweight 208lbs

A buddy of mine in the gym said he noticed I've lost alot of weight which was cool confirmation on what I already knew. 24 pounds to be exact!
 
Tuesday, June 21st

Ran .5 miles on treadmill at 7.4 minute mile speed

Wednesday, June 22nd

Seated Dumbell PRess 55's x7, 42.5's x8, 32.5's x7

Dumbell Stiff-Legged Deadlift 110's x6

Curl-grip Cable Pull-down 180x8-9, 150 x7-8, 130x7-8

Thursday, June 23rd

Ran 10-40 yard sprints

Friday, June 24th

REST

Saturday, June 25th
 
July 24th

Well I haven't posted in my journal for awhile because I haven't felt like it.

Since I started my job it's been almost 6 months and I've lost 32-37lbs depending on which scale I use in the gym. I'm 195-200lbs and BF% is 20% after doing the 4 point caliper method.

My goal is to get to around 10% BF and I would like to get to that at around 175lbs. Based off my calculations that is VERY possible because I would only have to gain about 1 pound of muscle and the rest would be lost fat.

This is the diet I've been using. It's NOT perfect. Actually far from it, BUT it works for me and is something that I can stick to.

Monday-Friday

Meal 1
2 scoop whey protein + 8-10 ounces 2% milk

Meal 2
2 scoop whey protein in water

Meal 3
2 scoop whey protein in water

meal 4
1200 calorie limit, generally either Taco Del Mar beef super burrito and coke, Ivar's 4 piece fish and chips and medium pepsi, Arby's Big Montana roast beef sammich and medium pepsi, or Sahara personal pepperoni, olive and mushroom pizza and pepsi

meal 5
2 scoop whey protein in water

Weekends-Same protocol, but meal 4 can be from anywhere and does not have a calorie limit.

Meal 4 is what keeps me sane and happy. Daily weekday calorie total=2350 which is about perfect for me considering 195x12=2340. Weekends total probably 2500-2750. Generally a real restaurant type meal.

Protein 220-250 grams per day

Carbohydrate guestimate=75-175 grams per day

fat=50-75 grams?

Meal 4 is eaten after my workout.

Like I said, not an ideal diet by a long-shot, but I don't claim to be a bodybuilder and there's no way in hell I could maintain a totally strict diet. I also have little patience for food preparation.

It's a matter of calories in vs. calories out and happy taste buds.

I'm also taking Sci-Fit Thermogen 2 EFX fat burner once in the morning Mon-Fri as well as a quality multiple vitamin/mineral twice a day.

My exercise schedule is as follows:

Monday
Indoor rock climbing=1-1.5 hours
Exercise bike=20 minutes at 75% of max BPM=150bpm

Tuesday
Chest/back=30-45minutes
track sprints 10x40yds MAX effort

Wednesday
REST

Thursday
Leg Day=30-45minutes
Treadmill=20 minutes at 4mph and 5 incline

Friday
Indoor rock climbing=1-1.5 hours
Exercise bike=20 minutes at 75% of max BPM

saturday
Shoulders, triceps, traps=45minutes to 1 hour
Track sprints=sprint ladder-1x10 up to 1x100 MAX effort

Sunday
REST

SO, lots of activity, calorie reduction and thermogenic equals pretty damn good fat-burning.

GOALS=Bodyweight 175lbs at 10% BF, waist 32-34
 
July 25th, 2005

Indoor rock climbing (bouldering)

1 hour, finally beat a underhanging V3 I've been working on for a month, technique is improving and I've gotten some valuable tips

After the climbing I did a very basic campus board set, match, 1 hold up right arm, match, 1 hold up left arm for 5 rungs up and 4 rungs down

Then did 9 perfect pullups on a grip pullup board

Then did 30 minutes moderate cardio on exercise bike


Campus Board Training
Will campus for 1 set working 2 different styles (strength and power) before main bouldering workout on Friday(explosive, matching up) when hands maximally rested and after bouldering workout on monday(strength, laddering) when hands adequately rested

1 set pullups at the very end of each workout always

Goals for campus board: match up every other rung explosively to top and then down again and climb up alternating arms every other rung up and down while locking lower arm in full flex while raising other arm again.

Be climbing V5's and possibly V6's routinely within 1 year
 
8-13-05

Current bodyweight is 185lbs. BF% is 18.4.

I lost 4.5 pounds last week which is too much. I am upping my calories to around 2700 per day, and decreasing my cardio to 2 sprint workouts per week and one 30 minute cardio session at 80% max heart rate.

Current workout regimen:
day 1-rock climbing 1.5 hours
day 2-weights and track sprints 1.5 hours
day 3-rock climbing 1.5 hours
day 4-weights and incline treadmill cardio 1.5 hours
day 5-rock climbing 1.5 hours
day 6-weights and track sprints 1.5 hours

for a weekly total of 9 hours intensive exercise not including my very physical job.

Current diet:

meal 1
1/2 cup oatmeal 150
1 cup strawberries 50
1 cup lowfat milk 110
11 egg whites, 1 whole 260

meal 2
1 scoop protein 125
1 tbsp Barlean's Lignan Flax oil 110

meal 3
2 slice Ezekiel bread 180
1 can tuna guy's tuna 350
1 navel orange 100

meal 4
1 scoop protein 125
1 tbsp lignan flax oil 110

meal 5
1 bottle juice 275
2 scoop protein 250

meal 6
1.5 cups lowfat cottage cheese 300
1 apple 100
1 tbsp fish oil 80

Daily caloric total 2675
carbs 200
fats 60
protein 250

This is a decent jump from 2300-2400 calories a day that I've been eating the last 2 weeks, but I figure if I lost 4.5 pounds last week and 3-3.5 pounds the week before then I am burning like 4000 calories or more per day. I work a very active landscaping job plus exercise for 1.5 hours every night except Sunday where I take a needed rest day. I figure I should "slowly" lose weight on this caloric total, but since my macronutrients are excellent I figure this amount of calories is not excessive considering my occupation.

My waist is down from 41" to a current 35.75" upon waking.
 
Last edited:
8-21-05
5:00 PM
Going to workout in a few. Will check weight and bodyfat %.

Current diet:

Breakfast
1/2 cup oatmeal
1 cup lowfat milk
1 cup berries
10 egg whites, 2 whole
1 tbsp brown sugar


Snack
1 cup vanilla yogurt
1 tbsp L-glutamine
1 tsp flax oil

Lunch
2 slice multi-grain bread
1 can tuna
1 orange

Snack
2 slice multi-grain bread
1 tbsp almond butter
1 tbsp jam
1 tbsp L-glutamine
1 scoop protein powder

Post-workout
2 scoop protein powder
1 glass juice

Dinner
1 chicken breast
4 oz pasta
2-3 tbsp BBQ sauce
1 tsp fish oil

Snack
1 cup lowfat cottage cheese
1 apple

Daily total

Calories=3800

protein=265
carbs=370-390
fats=75

Actually I'm eating quite alot, although because of the food it is it doesn't feel like it.

Seem to be still leaning out. If I bulk a little off this amount of food then that's ok because I lost alot of muscle dieting too fast and too strict considering my previous size and the very physical job I do.
 
8-21-05
7:30 PM

Bodyweight 186.6 lbs

Strength felt GOOD compared to when I was eating 2300-2400 calories a day or even 2700-2800.

I've been eating at this calorie level (3600-3800) for the last several days and have gained probably a quarter or half pound of bodyweight lol. It's obvious that since I am VERY active that I was eating way too low calories. People say that I'm looking leaner. Could be. I figure I burn around 4000 calories a day easy with my exercising and job.

Today's workout:

Bench press 135x6 felt pretty good and lighter than the last time I wamred up on it. GOOD SIGN.

160x5, 165x5, 170x5, 175x5, 180x5, 185x5, the last set was tough, but good. At least I'm repping my bodyweight right now. My strength dropped so low for a minute there that 160lbs felt really heavy. Another good sign I was not eating enough.

135x19. Just repped it out after a 5 minute rest. Not bad considering my best is like 27 reps when I was 225-230lbs.

Dumbell Shrug 90's x14-15, used wrist wraps
Dumbell Farmer's walk 110'sx walked till my traps couldn't take it any more. used wrist wraps
Barbell Shrug 205x19, wrist wraps, I'm trying to work my traps, not my grip
Close-grip fast shrugs 95x25-30
Cable flyes 45x14
Incline windmill situps 1x5 regular and 10 windmills

That was it. A good workout. Going to jot down my new workout schedule later tonight.
 
8-21-05

I want to kind of cross-train and develope my body in multiple ways so that it is capable of doing a wide range of activities well. Also I want it to look good and be muscular and strong.

Areas I'm focusing on are strength training/bodybuilding, sprinting, indoor rock climbing/bouldering.

Going for a 2on/1off/2on/1off/2on/1off, 2on/1off, then repeat kind of routine.

day1
chest and traps
bench press alternate between 5x5 and 10x3
1 set DB bench, 1 set Incline BB bench, 1 set flyes, rep range 6-10
Windmill Incline Situps 1x10 weighted

day2
deadlifts, alternate between 3x6,8,10 DB stiff-legged and Barbell Deadlift 5x5 pyramid
track sprints alternate 10x40 and sprint ladder 1x10-1x100

day3
Indoor rock climbing/bouldering 1 hour, 1x3-6 set wide weighted pullups, 1x3-6 set weighted chinups

day4
REST

day5
Dip Walks 1xmax reps, work up to 1x21, Gironda dips 1xmax reps, work up to BW+45 or more
Seated DB press 1x6-10
Tricep exercise 1x6-10
One-arm DB lateral 1x6-10
tricep exercise 1x6-10
Bent or rear laterals 1x6-10
tricep exercise 1x6-10
windmill Incline situps 1x10 weighted

day6
Leg workout
BB full squat 5x5 pyramid
Glute/Ham Raise-BW+ 1x5-8, 1x bodyweight rep max
Alternate 45 degree Leg Press and Super Leg Press 1x10-15
Lying Leg Curl 3x8-12
CAlf Raise 3x5-15

day7
rock climbing 1 hour,1 set campus board, weighted pullups and chinups

day8
REST

day9
chest traps repeat

day10
deadlifts and sprints

day11
rock climbing etc etc....

It's kind of a mish-mash with ALOT of stuff going on, but I think it will work. Legs get hit with some form of major exercise every 4th day and upperbody pressing and pulling each get hit every 4th day too.
 
8-26-05

PRevious workouts I did:

DB stiff-legged deadlift 105's x7
Dip walks- BW+10lbs 1x5.75 reps
Pullup BW+15lbs 1x7
chinup BW+15lbs 1x6

Today's workout:

Barbell Full Squat 135x3, 145x1, 155x1, 165x1, 175x1, 185x1
Glute/Ham Raise-BW only 1x11
Leg press 360x15
Lying Leg Curl 90x12, 80x5-70x5=1 set

Stair sprints at track 4 quick steps and 4 double stairs
 
8-27-05

Indoor rock climbing/bouldering 1 hour 15 minutes, climbed pretty good and felt strong. My grip and finger strength more than anything is holding me back from doing harder climbs. My core strength and pulling power are doing excellent.

Pullup BW+20lbs 1x7
Chinup BW+20lbs 1x7
Straight leg raise to parallel, then knee up to bar 1x3
 
Current Diet:

breakfast
1/2 cup oatmeal
1 cup 2% milk
10 egg whites, 2 whole
1 cup berries

snack
1 scoop pro-complex
2 cup 2% milk
1 tbsp flax oil

lunch
2 slice multi-grain bread
1 can tuna
1 orange

snack
1 scoop pro-complex
1 apple
1 tbsp fish oil
1 scoop L-glutamine and 1 scoop creatine

Post-workout
1 serving cytogainer
1 scoop L-glutamine

dinner
1 chicken breast
dipping sauce
1 tbsp fish oil
2 potatoes

snack
1 apple
1 cup cottage cheese
1 tbsp almond butter

Calories per day
3450

protein 280 carbohydrate 355 fat 105

Foods eaten:

carbs=oatmeal, berries, milk, multi-grain bread, orange, apple, cytogainer, potatoes, cottage cheese

proteins=milk, eggs, pro-complex powder and cytogainer, tuna, chicken, cottage cheese

fats=eggs, milk, flax oil, fish oil, tuna, cottage cheese, almond butter


I will eat this exact meal plan every day for 1 month(except cheat day every 2 weeks) and then access physical definition, bodyweight and fat%, measurements, strength and muscle gains and overall level of performance and adjust up or down accordingly based on goal of slow fat loss and muscle maintenance or possible buildup.
 
Last edited:
8-28-05

Current workout plan:

day1
chest/rear delts

bench press 5x5 pyramid
DB bench 1x5-8
Incline BB bench 1x5-8
Cable FLye 1x8-12
bent-laterals 3x8-12

day2
lowerback/traps

DB stiff-legged deadlift 5x5 pyramid
DB or BB shrugs 3x10-15
track sprints 10x

day3
climbing

1 hour bouldering
1 set weighted pullup and chinup
1 set leg raise to knee up to bar

day4
REST

day5
delts/triceps

weighted dip walks 1x5
vince gironda dips 1x5-8
Seated DB press 3x5-8
DB laterals 3x6-10
Skullcrusher 1x6-10
weighted bench dips 1x8-12
overhead bar dips 1xmax rep

day6
legs

squat 5x5 pyramid
Glute/Ham Raise BW+ 1x6-10
Leg press 1x10-15
Leg curl 2x6-10
stair sprints-5 double step and 5 quick step

day 7
climbing

1 hour bouldering
1 set weighted pullup and chinup
1 set leg raise to knee up to bar

day8
REST

day9
REPEAT
 
8-29-05

Chest/Rear delts

Barbell Bench 135x5, 155x5, 165x5, 175x5, 190x5
DB bench 57.5's 1x8, 60's 1x6
BB incline Bench 135x7
Cable Flye 50x10-12
Cable rear flye 2x12

Good workout. Felt fairly strong.
 
8-30-05

DB stiff-legged Deadlift 65's 1x5, 75's 1x5, 85's 1x5, 95's 1x5, 105's 1x7

Glute/Ham Raise BW only 1x7

DB shrugs 95'sx12+, 85'sx12+, 75'sx12+
Cable Shrugs 3x10+ 120, 150, 150

Sprints at the track-several 40 and 50yd'ers, couple 100yd'ers, couple sprints-fast jog-sprints style 100yd'ers, and like 1.5 fartlek laps.

I was thoroughly cooked after this training session and was like whoa...

STILL KILLING THAT SHIT! :chomp: :evil:

Strength is slowly increasing and I just plain feel stronger. It's nice not being carb deprived anymore!
 
8-31-05

1 hour bouldering. Felt strong, but I forgot to bring my shorts so my climbing was held back.

Weighted pullups BW+30lbs 1x3, +35lbs 1x1m +40lbs 1x1, +45lbs 1x1, 40x1, 35x1, 30x1, 25x2, 20x2, 15x2, 10x2, BW only 1x5, BW+ weight vest 1x1

Weighted chinups couple with different weights, 5 tuck chins

DB curl 40's 1x5, 30's 1x7-8, 25's 1x7-8

Good lifting workout, ok climbing workout.
 
9-2-05

Olympic ring dips- 2 singles. If you have never done dips on rings let me tell you they are VERY HARD. I can do wide-grip full range dips with +25lbs and I could barely eek out 2 singles on rings. Leg raises are on another level on rings too.

Later I went to the gym for my real workout, but do to getting to the gym late I had limited time to work with.

Vince Gironda dips-BW+25lbs 1x3, BW+15lbs 1x3, BW+5lbs 1x4
Seated DB press 50's 1x8, 40's 1x8, 30's 1x10
DB Lateral Raise 15's 1x8-10 strict
One-arm DB lateral raise 20x1x6-8
CAmbered Bar French Press combo move 75x1x10
Cable Lateral 20x1x8-10

At this point I was really gonna do triceps, but the gym was closing so that didn't happen.

Good workout overall. Strength is increasing from increased caloric and carb consumption.
 
9-3-05

Man I ran like the wind today! At least I felt like I was. It was one of the first sprint workouts where I really felt my body moving fast and with solid forward momentum and power. FELT GOOD. I'd guess my body is adapting to the plyometric nature of sprinting and is letting me go harder now because up until this run I've felt like the brakes were on a little so to speak.

Stair quick-step/double stair sprint 1x3 sets, then stair quick-step/double stair sprint/50yd sprint 1x5 sets, on last set after the 50yd sprint I continued to jog around the track for a full lap and the last half I was running close to full out.

Felt fast and strong.
 
9-4-05

1.25 hours indoor rock climbing/bouldering. Beat a V3 I'd worked on a few times and got closer to beating another. Beat some new V1's that were fun. A pretty good climbing session.

Then I did 50 BW pullups and chinups in about 10 minutes. Started off 10 pullups, and then alternated chins and pullups for sets of 3-4 until all 50 reps were complete. Got a decent pump in the lats and arms.

DB curls 20's 1x15 reps. Nice pump. Felt like going light and higher reps for the guns haha. second set 20's 1x8, all reps were slow eccentric and explosive concentric with a tight contraction.

GOOD WORKOUT.
 
9-5-05
REST

9-6-05

Great workout!

DB bench warmups, then 60's 1x10, 65's 1x8, 40's 1x16

Standing Barbell Press triples 45x3, 65x3, 85x3, 95x3, 105x3, 115x3, 120 or 125x3, can't remember which.

V-bar cable pushdowns 150x10-12, 120x12+, 90x10-12

DB stiff-legged Deadlift 65's 1x5, 75's 1x5, 85's 1x5, 97.5's 1x5, 110's 1x6

One of the powerlifters was messin with me(in good humor) and asked if I wanted to do a squat walkout with some weight so I said ya. It was 445lbs and I unracked it, walked out and then returned it, no belt.

Standing face drop to pushup and then 5 clapping pushups. 2 sets. I was getting some AIR! on those clappers!

Cable Flye 50lbs 1x12

Barbell Incline Bench 145x7-8

Leaning squat rack tricep extensions 1x8. These are pretty hard, but they hit the triceps in a way I haven't felt any other hit them. You go up to a power rack and set the support bar at about chest height to start and you put your feet back so that you are holding the bar shoulder width and you look like you're gonna do a pushup on it, but instead you do like a skullcrusher over your head. It frickin hits the triceps HARD with a great stretch and the closer you get the angle to parallel to the ground the harder they get. They take some good isometric ab strength too. Actually ALOT. The rock climbing has really helped me in that regard. Doing mine at about mid-thigh height right now.

That was it. Felt like I could have done more, but I know I didn't need it as I worked hard and left "a little" in the tank. Felt strong and am lookin strong too. One of the powerlifters commented on how I am getting my size back which is great considering I'm roughly 40lbs lighter than my heaviest, but as strong as ever on deads, and way stronger on pullups and chinups and dips. Not to mention I can run pretty fast now too from the sprints. Ya biatch!
 
Current routine. I'm sticking with this sum-bitch for at least 4 weeks where I'll modify it a little then, but keep the same basic layout

cycle 1

day 1
chest-DB bench 3x 5-8, 8-12, 15-20
shoulders Standing BB press triples from 45lbs to top set
triceps cable pressdown 3x5-8, 8-12, 10-15
DB stiff-legged deadlift 5x5 pyramid
Clapping pushups 2x5
Cable flye 1x8-12
BB incline bench 1x6-10
leaning tricep press 1x6-15

day 2
Indoor rock climbing /bouldering 1 hour
Heavy BW+ pullups and chinups singles and doubles
Heavy Barbell Curl 2x5-8

day 3
Barbell Full Squat 5x5 pyramid
Glute/Ham Raise BW only 1x max reps
Leg Curl 2x8-12
Track sprints 5x100yds

day 4
REST

day5
Vince gironda dips BW+ 5x3-5 reps
Seated DB press 3x 5-8, 8-12, 10-15
Reverse hyper 3x5-8
Rear delt laterals 3x6-12
DB shrugs 3x10-20
Stability ball pushups 1x max reps

day6
indoor rock climbing/bouldering 1 hour
pullup and chinups alternates 50 reps
Light DB curls 2x10-15

day7
TRack cycle- stair quick step/double stair sprint/50yd sprint
5 sets
Leg press 1x15-20


day8
REST

day9
Repeat from day1

All reps explosive concentric, moderate eccentric
 
9-7-05

Great workout.

1 hour rock climbing. Beat 2 different V3 problems. YA BABY.

Pullups ladder BW+10x1, +20x1, +30x1, +40x1, +50x1, +40x1, +30x1, +20x1, +10x1

Chinups ladder Same weights and reps

Solid workout. Felt strong.
 
9-8-05

Barbell Full Squat 95x5, 115x5, 135x5, 145x5, 155x4 squats sucked tonight
Glute/Ham Raise BW only did a set of these between each set of squats 5,5,5,7

track sprints 6x100yds

legs felt sluggish. Most likely from squatting before hand
 
9-10-05

Felt strong today.

Vince Gironda dips BW+25x3
Barbell Bench 135x3, 155x3, 175x3, 185x3, 195x3, 205x3 strength is coming back BABY!

Seated DB press 55's 1x6
Hammer wide chest 320x6
Hammer behind neck press 180x4
LEaning tricep extensions 1x8, mid thigh height
Seated rear laterals 5's 2x10-15
Standing CAble rear laterals 10lbs 2x15,12
DB shrugs 95's 1x12, 75's 1x10-12
CAble shrug 160x25, 15-20
Feet elevated 1 foot high, close-grip pushups 1x15

Good workout. Felt strong and had a good time.
 
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