D3 Log

[d3track]

Mon 7-19,delts/tris

rear lateras
20# x 10
30# x 10
40# x 10
50# x 10

standing over head
135# x 10
185# x 6
205# x 2 (havent done this movement since shoulder injury, i was happy to do over 200#)
185# x 3 (gassed after the previous set)

upright rows
95# x 10
115# x 8
115# x 8
95# x 8

front raise
25# x 10
30# x 10

side laterals
30# 2x10

machine overhead press
150 @ 2x8

incline camber extensions
85# x 10
105# x 10
105# x 8
85# x 8

press downs
80 @ 3x10

overhead 1 arm db
25# x 10
35# x 8
25# x 8

reverse grip press down
80 @ 1x10

Since I havent done overhead bb in a while that was all I was worried about, this seems to be the most effective delt lift for me, so I was excited to do it again, and over 200 was nice, my previous best in it 225# x 3, which was when I hurt my shoulder

 

[Deleted member 33117]

If you have previous hurt your shoulder watch the range of motion on the barbell militaries. Are you using a #50 in each hand for the rear laterals? That is freakin hardcore compaired to your other delt lifts. I have never used anything heavier than a #45 for rear delts.

 

[d3track]

yeah, its a 50# db (i must have decent rear delts)
i can usually go a lil heaver on other stuff, but the overheads drained me
the shoulder is feeling good, its actually been almost a year since i hurt it, so maybe i will soon look like there is at least something there

gonna try to take pics near the end of aug, and compare to the ones that are in my gallery

 

[d3track]

Tues, 7-20, hams/bis

seated leg curl
10 @ 1x10
14 @ 1x8
12 @ 1x10

sdl
135# x 10
225# x 8
275# x 5
135# x 8

lying curl
150 @ 2x10

standing alternate db curl
30# 1x10
40# 1x10
50# 1x6

standing camber abr curl
95# 1x10 (too light)
115# 1x10
125# 1x8 (drop to..)
95# 1x6

single arm db curl
30# 1x10
40# 1x7

single arm preacher db
35# 1x10
40# 1x8
30# 1x11

i think i may start doing drop sets for bis

 

[d3track]

Wed, 7-21
Hips, knees, lowerback were stiff and hurting
decided to push back quads and took Tea to the pool
did some pool cardio, helped alot, feeling much better today
keep this in mind for nex time I feel crummy

 

[d3track]

Thurs 7-22 abs/quads

quick abs
crunch leg raises, 25 each

leg extensions warm up
1/2 stack x 15
stack 2x10

squats (took this advice from ldsust)
135# x 10
225# x 5
315# x 5
405# x 3 (BIG PR, FIRST EVER ATTEMP WITH 405, PREVIOUS BEST WAS 385# X 8, FEEL GOOD ABOUT USING 4 PALTES)

hack machine-feet together
6plates x 10
10plates x 10
12plates x 8 drop to
10plates x 8 drop to
8plates x 8 drop to
6plates x 8 drop to
4plates x 10

single leg extensions
100, 2x10

leg press-feet together
8plates x 10
12plates x 12

great workout for me, legs were fried

 

[d3track]

friggin work, missed a couple days of training, i really hate that

7-25-04, Sunday, Delts/tris

reverse peck deck
50,100,150 x 10

upright rows
95# x 10
115# x 10
115# x 8
95# x 8

Smith machine over head presses
1plate/side x 15
1plate+25#/side x 8
2plates/side x 2 my left trap cramped up during this, feel t really weird so i ended the set
1plate+25#/side x 6
1plate/side x 6

front db raises
30# x 5
40# x 5

machine laterals
150, 2x10

machine overhead presses
150 x 10
170 x 8

rope extensions
6,8,10,12 x 10

two hand db over head
70# x 10
100# x 8

press down super with dips
12 x 8
dip x 8
12 x 8
dip x 8

 

[d3track]

Monday, 7-26, hams/bis

seated leg curls
50 x 10
110 x 10
150 x 6
170 x 5

adductors (i hope i got this right, the squezzing one)
6 x 10
10 x 10
14 x 10
10 x 10

lying leg curls
110 x 10
150 x 6
130 x 8

standing alternate db curls
30# x 10
40# x 10
50# x 6
40# x 8

bb curls
95# 3x10 (i hurt my wrist a while back, and these kill right now)

db preachers agains the flat surface
30# x 10
40# x 10
45# x 7
35# x 10

zero gravity single arm drop set
16, 14, 12, 10, 8, 6
I like the drops for my bis, think i will include more of them

 

[d3track]

Tues, 7-27-04
abs/quads

quick abs 5-10minutes of rotating different ab movments

leg extensions
1/2 stack x 12
stack 2x10

sissy squat superset
(feet together flat, feet together heels elevated)
135# x8x8
225# x8x8
315# x5x5
225# x5x5
135# x8x8

single leg extensions
120 3x10

leg press (i did these with a pause at the bottom, knees NOT touching chest, i kinda liked it, made it a more difficult movement, and i didnt have to spend 30 minutes loading up plates then)
shoulder width stance
4plates per side x10
6plates per side x10
8plates per side x10
5plates per side x12

Hack squat thing feet together
(this set up is weird, it braced at the lower back, not on the shoulders, gonna go back to bb hacks i think)
3plates per side x10
5plates per side x8
drop from 5plates per side, one by one
5,5,5,5,8

 

[ChinkNasty]

nice leg workout...kinda like mine on monday...cept I swapped out auxillary movements like leg ext. and put barbell lunge instead...still, solid leg day

 

[d3track]

i originally wanted to do lunges instead of leg press, but it was packed and i dint have anywere to em

thanks for the encuragemnet bro-ham

 

[d3track]

Wed, 7-28-04, calves/chest

calf raises
150x10
250x10
350x10
400x8

seated calf
1plate x 10
2plate x 8
3plate x 8

standing calf w 45#db in hand
3x10

flat db flye
40# x 10
60# x 10
80# x 8
60# x 8

incline bb (this sucked today, just felt weak)
135# x 10
185# x 5
225# 2x4 (usually in the 2x6-8 at this weight)
135# x 10

falt db press
80# x 8
100# x 5
90# x 5

incline db flye
40# x 10
50# x 8
45# x 6

 

[d3track]

Thursday 7-29-04 back/traps/brachs

hammer pull down
1plate per side x 10
2plate per side x 10
3plate per side x 10
4plate per side x 8

hammer strength rows
2plates per side x 10
3plates per side x 8
3plates 1 25# per side x 6

rack deads
135# x 7
315# x 4
405# x 2
495# x 1

pulley rows
200, 2x8

Chins
2x failure

db shrugs (no straps, wanted some grip strength)
100# x 8
110# x 8
120# x 6 (grip failed and i droped on on the floor, shit)

revers bb curls
50# x 10
70# 2x10

hammer db curls
40# x 10
50# x 8

 

[Smurfy]

for your shoulder days, why do you use the machine OHP? since youre already doing either standing BB presses or seated with the Smith. Just curious. I sometimes hit the seated machine press at the end if i want to abuse the shit outta my shoulders LOL nbut of course after standing OHP, the machine isnt really needed.

Also, glad to see you have a log. Ill be watching you!

 

[d3track]

thanks smurfy
the reason is my front delts are lacking in comparison to my chest/back
I want to tear them down just a lil more, and i was hoping this will help, having a second pressing movement, since i seem to have the most response from them
i guess we will see

 

[d3track]

7/30/04Friday delts/tris

Rear db laterals
30# x 10
40# x 10
50# x 10

push press
135# x 8
185# x 5 (left delt/trap area just felt a littel fatigued, i hope i'm not overtraining already)
205# x 3 (1 more rep than standing press, i like push presses)
185# x 3
135# x 5

upright rows
90# x 10
110# 2x10
90# x 8

db overhead press
60# x 8
80# x 6
70# x 7 (felt the delt/trap area again)

press downs
10 3x10

one arm pressdown
6 3x10

extension machine
80 2xfailure

think i'm gonna go alittel easier on the pressing movemnts this next week, and next week go for 225# push press, i wanna do two plates a side again

 

[Smurfy]

sweet. I love push presses too. 225 would be awesome.

 

[d3track]

Mon,8/2/04, hams/bis

prone leg curls
50 x 12
110 x 10
150 x 10
170 x 8

sdl
135# x 8
225# x 8
135# x 8

seated leg curl
130, 2x10

standing alternate db curl
30# x 10
40# x 10
50# x 6
60# x 4

two arm preacher db curl
40# x 8
35# 2x8

single arm flat preacher
30# x 10
40# x 8
30# x 9

down the rack standing db curls
50#, 45#, 40#, 35#, 30#, 25#, 20#
2xfailure



smurfy-225 will be fun!!!!!
only prob is 225# standing millitary is how i hurt myself last time, lol

 

[Scotsman]

Looking great D3, keep up the good work and glad you like the pushpresses.

Cheers,
Scotsman

 

[d3track]

8/3/04 Tues, abs/quads

ab machine
weighted leg raises

extensions
1/2 stack x 15
stack 2x10

squats
135# x 8
225# x 8
315# x 5
405# x 4 (PR!!!!!!!!! previous was 405x3, the heavy squats are tearing my quads up, i like em)
315# x 6
225# x 8(after the big set, these next two were brutal, got really dizzy on both sets)

hack machine (feet shoulder width, toes out slightly)
3plates/side x 10
5plates/side x 10
6plates/side x 10 (all this thing holds)

bb hacks (sissy style)
135# x 8
225# x 5
315# x 1

leg press (feet together)
4plates side x 10
6plates side x 10
8plates side x 8
5plates side x 8

the last 2 times i have done reg squats, i have pr'd kinda nice

 

[d3track]

8/3/04 Tues, abs/quads

ab machine
weighted leg raises

extensions
1/2 stack x 15
stack 2x10

squats
135# x 8
225# x 8
315# x 5
405# x 4 (PR!!!!!!!!! previous was 405x3, the heavy squats are tearing my quads up, i like em)
315# x 6
225# x 8(after the big set, these next two were brutal, got really dizzy on both sets)

hack machine (feet shoulder width, toes out slightly)
3plates/side x 10
5plates/side x 10
6plates/side x 10 (all this thing holds)

bb hacks (sissy style)
135# x 8
225# x 5
315# x 1

leg press (feet together)
4plates side x 10
6plates side x 10
8plates side x 8
5plates side x 8

the last 2 times i have done reg squats, i have pr'd kinda nice

 

[Smurfy]

damn thats a helluva lot of quad work. 5 different exercises. youre hard core!! can you walk today?

 

[d3track]

8-4-04, Wed, calves/chest

Smurfy today is worse........drained quads/hams, lol

seated calf machine
150, 250, 350, 450 x 10
calf machine
250 3x10

machine flyes
200 2x10

had to do inclines in the smith, fuck, i hate preppy gyms
1plate/side x 10
1plate, 1quarter/side x 10
2plate/side 3x5

flat db flye
80# 2x8

db incline press on 2nd notch (lil greater incline)
80# 2x8

db incline flye on first notch
60# 2x8

 

[d3track]

last week sucked ass
thursday/friday: 25 hours in the office, didnt go to the gym, shit

Sat, 8-7-04, back
BB rows
135#x10
225#x8
275#x5
225#x8

hammer pull down
2plates x 10
4plates, 2x8
3plates x8

wide grip pulley rows (ussing lat bar)
200, 3x8

hammer row
2plates x 10
3plates, 2x6

zero gravity lat machine
stack, 2x7

 

[d3track]

Sunday 8-8-04 hams/bis

seated leg curl
50x10
110x10
150x8

lying leg curl
110x10
150x10

single leg curl machine
125x6

alt db curls
30#x10
40#x10
50#x6

bb curls
95# 4x8
(stills pain in wrist, cant get weight or reps, really sucks)

single arm preacher
40#x10
45#x8
30#x11

single arm cable curl
drop set
8/7/6/5/4/3
2xfailure

 

[Tom Treutlein]

You're pretty strong man. Very nice lifts, keep it up!

How come you incorporated dropsets for biceps?

 

[d3track]

Mon 8/9/04, abs/quads

abs

extensions
1/2 stack x 12
stack 2x10

squats
225#x8
315#x5
405#x2
315#x14 (that friggin killed, i may try some more high rep stuff)

single leg extensions
100, 2x8

leg press, feet together
4plates x 10
7plates x 10
9plates x 8
5plates x 6

hack press, toes out
3plates x 10
5plates x 10

sissy hack squats on zero gravity pulleys
150, 2x8

 

[d3track]

thanks tom
the drops are because it allows me to have a longer continous set, and i build a better pump(i know every is gonna jump on this), my arms feel like the are going to explode on the drop sets, which i have not been able to get using regular sets

 

[Tom Treutlein]

Yeah, I know what that's like. My biceps only got sore three times. When I started lifting, when I tried dropsets, and when I used DC style training with heavy RPs.

 

[d3track]

Tuesday 8-10-04 calves/chest

seated calf
200 x 10
300 x 10
400 x 10
450 x 10

standing calf press
400, 2x10

singl leg stand with 40# db
3x10

flat db flyes
40#, 60#, 80# x8
100# x 4 (fuckers at the gym, thought i hurt myself when some clown bumped into me and threw off my balance, left shoulder is a bit tight today)

low incline db press (sucked today)
60# x10
80# x 8
100# x 6(left side was feeling odd, upper chest/delt/trap area)

machine press
200, 2x10

hammer press
1plate x 10
2plate x 8

incline db flyes
40#, 50#, 60# x 10

 

[d3track]

Wed 8-11-04 Back/traps/brach

Hammer pull down
1,2,3,4 plates per side x 10

bb rows
135#, 225# x 10
315# x 2 (crap)
225# x 5

low pulley row
200, 2x8
230 x 6

hammer row
2,3 plates per side x 8
3plates and 35# per side x 6

chins
2x failure

zero gravity shrugs
stack 3x8

reverse bb shrug
225# 2x8

reverse curls
50#60#70#80# x 10

hammer db
40#50# x 5

 

[JKurz1]

what are you stats bro?

 

[d3track]

right now i am cutting a lil
25yo
5-11
205lb
think i'm 11-12%bf --maybe

 

[Tom Treutlein]

Been meaning to ask, is that your little girl in your avatar d3?

 

[d3track]

sure is

 

[JKurz1]

very cute......

 

[JKurz1]

very cute......must get her looks from her momma......lol....

 

[d3track]

Saturday 8-21-04 Hams/Bis
finally back in the gym, still feeling kinda crummy, little weak yet, but i need ot get going

seated leg curls
50, 90, 110, 130 x 10

lying leg curls
130 x10
150 x6
110 x8

alternate db curls
30#, 40# x 10
50# x 5
35# x 8

face down incline bb curls
55, 75, 95# x 10

1 arm preacher db
40# x 10
45# x 9
drop 40#, 30#, 20#
x failure

ground zero cable curls
100, 2x8

 

[d3track]

Sunday 8-22-04 abs/quads

ug, need to get strength back

abs

extensions
1/2 stack x10
stack, 2x10

squats
135, 225# x8
315#, 3x6 felt extreamly heavy, i felt like such a panssy today

ground zero squat machine
1/2 stack, 3/4 stack, stack x10 (ok machine, not sure if i liek it yet)

feet shoulder with extensions
3/4 stack, 2x8

 

[d3track]

Monday 8-23-04 chest

flye machine
100, 150, 200 x 10

flat db press
50#, 70#, 90#, 110# x8

incline db press
80#, 80#, 85#, 80# x 6 (super slow 3 down, 2 up)

starting too feel better, but i only had a little bit of time today and the gym waas packed with fucktards, hopefully the rest of the week will improve

 

[d3track]

august has kicked my ass
too mcuh shit going on
the av is my motivation, i look liek hell, and i dipped under 205, not good
all the bs is done now, and i am shooting for 230 by april

 

[d3track]

8/31/04 Tuesday Hams/bis

seated leg curl
50, 90, 150, 130 x 8

sdl
135#, 225#, 135# x 8

lying leg curl
150, 170, 130 x 8

alternate db curl
35#, 45# x 9
55# x 6

2 arm preacher db
35# 2x9

single arm db preacher against the flat side
40# 2x8
drop 35#x8, 30#x5

machine curl
1 burnout set 120x11

at least i have been eating right and got back in the gym

 

[d3track]

9/1/04 Quads

extensions
1/2 stack x 12
stack 2x6

front squats (kicked my ass)
135# x 8
225# 4x5

hack machine
5plates per side
2x8
drop 5,4,3plates per side
each x 8

kaiser leg press sissy press
400 2x10

 

[JKurz1]

8/31/04 Tuesday Hams/bis

seated leg curl
50, 90, 150, 130 x 8

sdl
135#, 225#, 135# x 8

lying leg curl
150, 170, 130 x 8

alternate db curl
35#, 45# x 9
55# x 6

2 arm preacher db
35# 2x9

single arm db preacher against the flat side
40# 2x8
drop 35#x8, 30#x5

machine curl
1 burnout set 120x11

at least i have been eating right and got back in the gym

How do you like this routine?

 

[d3track]

just the hams/bis together?

 

[Scotsman]

august has kicked my ass
too mcuh shit going on
the av is my motivation, i look liek hell, and i dipped under 205, not good
all the bs is done now, and i am shooting for 230 by april

Keep you motivation working for you. Sounds like you have a tough but obtainable goal so just keep "Killing that shit" as beast would say.

Cheers,
Scotsman

 

[d3track]

thanks scots

Friday 9/3/04
delts/tris

bent db laterals
35#, 45#, 55# x 8

push press
135# x 8
185# x 6
205# 2x2
185# x 4

upright rows
65#, 85#, 105#, 125# x8

front raises
30# 2x8
35# 2x8

side laterals
30# 2x8

db over head ext
35# 3x8

dips
3x10

press downs
10plate 3x8

 

[d3track]

Sunday 9/5/04
bis

alt standing db curls
25#, 35#, 45# x8
55# x5

camber bar standing curls
75#, 85#, 95#, 75# x10 (i did these as strict as possible, almost perfect, i realized my form had been slacking)

one arm db preacher curls
40# 2x10
drop set 40#, 30#, 20#
9,5,5

 

[d3track]

Monday 9/6/04 quads

extensions
1/2 stack x10
stack 2x8

front squats
135# x 8
225# x 5
315# x1 (burried myself on the second rep)
225# x 5

feet together leg press
4plates/side; 6plates/side; 9plates/side x 8
7p/s; 5p/s x 6

hack feet together
4plates/side 2x8

 

[d3track]

9/8/04
calves/chest

standing calf raise
100,200,300,400 x 10

seated raise
250,350,450,550 x8

standing single raise w 35# db
2x10

flat db flye
40#, 60#, 80#, 80# x 8

incline bb
135# x 10
185# x 5
225# x 3 (shit)
185# x 8
135# x 8

chest press machine
200, 230, 200 x 6

incline db press
80# 2x8

 

[d3track]

9/11/04
back

pulldowns
6,10,14,18 x8

db rows
80# x10
125# 2x8

bb rows
135# x 8
225# 2x6

hamer rows
2,3,3+25# per side x8

hammer pull downs
3plates per side
2x8