DieHarder's Training Journal

[Dieharder]

Hey guys long time reader of elite (about a year) and thought i would start posting my training journal. i just started dc training this week, and am looking to bulk up from my present weight of 210. I was supposed to start monday, but things got a little hectic so i started on wednesday. Started with EXTREMELY light weights, all are rest paused unless otherwise noted. I typically do 1-2 warmups for smaller body parts, 3-4 for larger.

Wednesday:
Biceps: Standing barbell curls 1x12+3+2 w/ 85lbs
Hamstrings: Lying Leg curls 1x10+4+3 110lbs
Calves-Leg press calf raises- 6 plates, 1x112+4+3
Squats (breathing set) 1x20 185lbs ass to the floor
did the extreme stretching, and threw in some decline sit ups with a 45lb for abs, 3x25

Thurs- 45min low intensity cardio on eliptical

Friday:
Chest- weighted dips 1x10+3+3 bw+10lbs
Shoulders-smith machine presses 135lbs 1x9+4+3
Triceps- reverse grip benches 145lbs 1x11+4+3
Back width- pullups 2x8 bw straight sets
back thickness- deadlifts 295lbs 1x5, 275 1x10

sat and sun low intensity cardio.

 

[WalkingBeast]

Great to have you on the boards!! Awesome work on the squats!Keep posting!!

 

[big4life]

Welcome aboard, and keep posting.

 

[Dieharder]

thanks guys cant wait to get back in the gym monday!

 

[Dieharder]

Monday 2/9
Biceps- standing ez curl bar curls 70lbs 1x11+5+3
Hamstrings- seated leg curls 120lbs 1x10+4+3
Calves- standing calf raises 195lbs 1x12+5+5 w/ 5 second negative at bottom of movement
Leg Presses- 1x15 335lbs breathing set, couldnt get 20, felt like i was going to get crushed. Just getting back into the training thing, so the numbers are a little low.

 

[Dieharder]

wednesday 2/11
Chest- incline barbell presses 135lbs 1x11+4+3
Hammer Strength front military presses 110lbs (in plates, i have no idea what the actual weight was) 1x8+4+3
CG Benches 135lbs 1x9+4+3
extreme stretches
Back width- pulldowns 160lbs 1x10+4+4
Back Thickness- Hammer strength rows- 4plates total (way too light) 1x12+5+5

poundages were a bit lighter than i would have liked them to be, but i started a new job today so barely ate during the day and was a little run down, anyways this is my first full week back training, so im sure the numbers will start to fly up soon. Dips and Incline presses are also reaking havoc on my shoulders, so im thinking of breaking up the days a little differently, or at least the order of exercsies, since my delts are fried by these exercises.

 

[Lord_Suston]

poundages were a bit lighter than i would have liked them to be, but i started a new job today so barely ate during the day and was a little run down, anyways this is my first full week back training, so im sure the numbers will start to fly up soon. Dips and Incline presses are also reaking havoc on my shoulders, so im thinking of breaking up the days a little differently, or at least the order of exercsies, since my delts are fried by these exercises.

Keep the inclines, major carry over to pressing and flat benching, but I feel you pain on the dips, I never really like them, I alway thought decline press of flyes were a better substitute. The key is progress, each week each session, just a little at a time, then you look back and you got a huge difference

 

[Dieharder]

agreed, dips might have to go, maybe some decline presses instead, how do you feel about hammer strength benches? I know some that swear by them, but i dont want to incorporate too many machines into my workout (as it is with no parnter and doing the rest pauses im using a few already). Im not going for strength, and flat benching has always been my arch enemy.

 

[Lord_Suston]

I am not really a fan of any machine but if you have no spotter and can't set yourself up in a good powercell then go for it.

 

[Dieharder]

yea my gym has only one power rack, and we actually do have people who squat in it, i might give it a go, since the way i look at it as long as i am adding weight every week, im going to grow as long as my diet is in check. I really dont prefer machines either, but might have to try it out.

 

[Dieharder]

Friday 2/13
Biceps- hammer strength preacher curls- 80lbs 1x12+5+3
Hamstrings- lying leg curls- 110lbs 1x10+4+3
Calves-leg press raises-6 plates+10lbs 1x12+5+5
Hack Squats- 4 plates, 1x30 reps straight setted (puuuuke!!)

 

[Dieharder]

ive also nixed the cardio, as i feel it was hindering my gains, and have enough trouble as is wolfing down 400 grams of protein a day plus getting enough carbs and good fats. Anyways, im up as of yesterday to 220lbs!! thats 10lbs in 2 weeks, eating like a fucking monster. the other day i had a 7500 calorie day and followed that up today with almost 6,000 calories, and the great thing is i havent been really gaining much fat so far.

 

[Lord_Suston]

Friday 2/13
Biceps- hammer strength preacher curls- 80lbs 1x12+5+3
Hamstrings- lying leg curls- 110lbs 1x10+4+3
Calves-leg press raises-6 plates+10lbs 1x12+5+5
Hack Squats- 4 plates, 1x30 reps straight setted (puuuuke!!)

Nice set of hacks, puking is a great accomplishment

 

[Dieharder]

monday 2/16
chest-slight incline smith w/ a wider grip, 175lbs 1x11++3+3
Shoulders- standing OHP- 105lbs 1x7+3+3
Triceps-hammer strength dip- 4plates +20lbs 1x12+4+3
back width- reverse grip pulldowns- 165lbs 1x10+4+4
Back thick-floor deads- 305lbs 1x6