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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: slaveboy1980 on May 18, 2008, 05:52:53 PM
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ok, been almost gone from the boards for a few months. havent trained much or hard either (im usually very consistent, but been busy as hell etc), lately.
im gonna start training doggcrapp style, and here is the plan: (first 2-3 weeks will be a "break in" period)
A1
CHEST:incline db press
SHOULDERS:smith machine shoulder press
TRICEPS:skullcrushers
BACK WIDTH:chins
BACK THICKNESS:deadlift
B1
BICEPS:ez-bar curls
FOREARMS:reverse one arm cable curls
CALVES:calf raise in leg press machine
HAMSTRINGS: lying leg curl
QUADS: leg press
A2
Incline smith machine press
db shoulder press
close grip bench press
reverse grip pulldowns
db bench rows (lying on a bench)
B2
db curls
barbell wrist curls
seated calf raise
squat
romanian deadlift (= slightly bent knees)
A3
incline barbell press
shoulder machine press
dips (maybe...if shoulders feel ok)
behind the neck pulldowns
barbell rows
B3
machine preacher curls
hammer curls (DC calls these pinwheel curls)
calf raise holding a db
glute ham raises
leg press with one leg (left leg abit weaker than right..and i hate the hack squat machine....maybe do front squats instead...but if i do front squats i may have to change the order of the workouts and maybe replace barbell rows with a rowing exercise that doesnt fatigue the lower back)
this is not the final plan..will probably have to make some further changes.
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light start (straight sets)
incline db press 1x14 50kg
smith machine shoulder press 1x16 90kg
skullcrushers 1x13 57kg
chins 1x15 bw(99kg)+15kg
deadlifts 1x9 180kg (havent done these in 4-5months..so taking it easy)
duration: 45min
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Good luck with your training...
This has nothing to do with the thread, but I see you posting in kg not lbs. I always assumed you were American for some unknown reason. Where are you from if I may ask? [I am just being pokey 8)]
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good shit dude. i've been wondering when you'd start a journal!
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straight sets (SS) on everything
ez-bar curls 1x15 57kg
reverse one arm cable curls 1x15 21kg
calf raises in leg press machine 1x25 220kg
lying leg curl 1x16 50kg
leg press 1x25 320kg
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+3 sets of cable crunches supersetted with bw hyperextensions
duration: 50min
comment: another easy workout. next week ill do 2 sets of everything(2SS), week 3 ill start doing one rest pause set (1SS+1RP) and week 4 ill start using 2 rest pause sets (1SS+2RP).
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Good luck with your training...
This has nothing to do with the thread, but I see you posting in kg not lbs. I always assumed you were American for some unknown reason. Where are you from if I may ask? [I am just being pokey 8)]
maybe im an american with a euro fetish? :D
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good shit dude. i've been wondering when you'd start a journal!
yeah, i never tried this online journal thing. maybe ill get bored, maybe not.
cant wait to start lifting heavy again!
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2 things:
dumbbell press's don't work with DC, once you get really going the DB's get to be too much of a pain in the ass to get up and get going for each rest pause....if you're hellbent on using them go for a higher rep range (25-30 rest paused). I went againts my better judgement and gave them a go awhile ago and it was fine for a bit but then I was regretting it bigtime.
hammer curls and pinwheel curls = not the same thing, I'll try to find something to explain the difference.
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2 things:
dumbbell press's don't work with DC, once you get really going the DB's get to be too much of a pain in the ass to get up and get going for each rest pause....if you're hellbent on using them go for a higher rep range (25-30 rest paused). I went againts my better judgement and gave them a go awhile ago and it was fine for a bit but then I was regretting it bigtime.
hammer curls and pinwheel curls = not the same thing, I'll try to find something to explain the difference.
1. im aware of the potential db problem. im gonna solve the problem by suspending the dumbells from chains.
2. i know the difference. the thing is that what dc calls pinwheel curls, me and many others call hammer curls. (doing them infront of the body). so im just being stubborn ;)
by the way, i always liked reading your training log natural al.
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incline smith machine press 1x15 110kg
db shoulder press 1x12 or 13 42kg (per db)
close grip benchpress 1x14 100kg
reverse grip pulldowns 1x16 91kg ( i think...or maybe its 93..dont remember)
db bench rows 1x13 42kg (per db)
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Excellent lifts. At the risk of totally gaying up this thread, what are your PRs in the "big three"?
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Excellent lifts. At the risk of totally gaying up this thread, what are your PRs in the "big three"?
bench press 192.5kg
deadlift 290kg (never pushed it to 300kg cuz i was scared im pretty sure i could have gotten it)
squat 260kg
no belt, no bench shirts, but i did use straps on the deadlift cuz i got a weak grip (small hands).
i dont bench press anymore, and i doubt i will attempt any max singels in the deadlift or squat ever again.
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i have decided im not gonna do DC training. instead im gonna use the DC 2 way split, (mon-wed-fri) but instead do more volume, 3-4 working sets per exercise. i think rest pausing is a great method to gain strength really fast but i gotta weigh that against the risk of injury so im gonna play it safe. still gonna do low volume workouts, but no intentional failure training (sometimes ill obviously hit failure, but it wont be a goal )
before anyone complains: no it isnt DC training.
i wrote in natural al's training log about periodizing training and may use that set up on myself.
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bench press 192.5kg
deadlift 290kg (never pushed it to 300kg cuz i was scared im pretty sure i could have gotten it)
squat 260kg
no belt, no bench shirts, but i did use straps on the deadlift cuz i got a weak grip (small hands).
i dont bench press anymore, and i doubt i will attempt any max singels in the deadlift or squat ever again.
Very impressive, bro, esp for going beltless. Looking forward to following your log.
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db curls 1x13 25kg
wrist curl 1x19 45kg
seated calf raise 1x14 85kg (dont like it...gonna think of another calf exercise)
squat 1x12 160kg (damn i suck at doing high reps......in the past all i done is basically 5s)
romanian deadlift 1x12 140kg (dominated the weight but get bored doing high reps)
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2 sets of cables crunches supersetted with bodyweight hyperextensions
duration: 60min
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db curls 1x13 25kg
wrist curl 1x19 45kg
seated calf raise 1x14 85kg (dont like it...gonna think of another calf exercise)
squat 1x12 160kg (damn i suck at doing high reps......in the past all i done is basically 5s)
romanian deadlift 1x12 140kg (dominated the weight but get bored doing high reps)
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2 sets of cables crunches supersetted with bodyweight hyperextensions
duration: 60min
U natural?
Nevertheless, brutal lifts 8)
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damn slaveboy can put up the numbers! GOOD LORD! Glad to finally have more GB members in here putting up logs so we can all see who does what and why..
keep it up bro this log is badass!
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soon the heavy lifting starts! 8)
some goals:
get up to 70kg dbs on the incline bench (for 5 reps)
squat: 245kg x5
deadlift : 260kgx3 (i wont try to beat my old PR of 290)
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incline barbell press 1x10 115kg
shoulder machine press 1x11 100kg
dips 1x23 bw+25kg
behind the neck pulldowns 1x12 93kg
barbell rows 1x13 120kg
duration: 60min
comment: shitty workout, had no energy. i have no idea why...just one of those days.
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forgot to report one workout, too lazy to type it out... but here is what i did today tho. 2x12 on everything except deadlifts
incline db press 2x12 55kg
smith machine shoulder press 2x12 100kg (high reps are a bitch...shoulders were burning last few reps.)
skullcrushers 2x12 62,5kg
chins 2x12 bw(99kg)+25kg (last 2 reps on the second set were tough as hell..as i do very controlled reps with chins)
deadlifts 2x5 200kg (could have done several more reps in both sets..but when i do deadlifts i usually dont do more than 5 reps per set...next time i do these im gonna do 210kg....because 200kg felt light..weights just flew up from the floor)
duration: 55min
comment: soon ill be taking reps down to 5-8...and start doing 3-4 sets per exercise. the 4th set will usually be a back off set...were ill aim for 12 reps or so. (maybe 15 for quads and calves)
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damn dude... those workouts look fucking brutal! :o
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db curls 3x8 30kg
barbell wrist curls 2x15 50kg (taking it easy with these)
calf raise in leg press 3x8 280kg 1x15 200kg (substituted the seated calf raise...as i dont like it)
squat 3x8 180kg (180kg felt pretty light, was gonna do a 15 rep back off set..but..na.. :D )
romanian deadlift (= slightly bent knees) 3x8 160kg
duration: 75min
comments: i gotta be careful with the wrist curls, gonna stay with pretty high reps on these, just to avoid really heavy weights. squats felt pretty light, next time im gonna do 190 or 200kg. and when i do squats i do them very deep.
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im gonna drop it back from three different A and B workouts to two (A1, B1, A2, B2) and rotate em mon-wed-fri (same as before).
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obviously not doing DC, maybe I should change the name of the thread.
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why do wrist curls at all? you can get tons of forearm work without 'em.
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Good stuff!
Wrist curls always destroyed my wrists, but i have bad wrists from years of kick boxing.
My forearms improved the most from ditching straps and gloves...Chalk only.
Farmers walks are great for hand strength. Those gripper things always make my hands cramp up so i don't use them anymore.
8)
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yeah i think you two are right,my wrists dont like them. so im gonna drop them and just stick with one arm reverse cable curls and 'pinwheel curls'.
i have had forearm and bicep insertion problems lately. cant do straight bar curls anymore...(fav bicep exercise) and forearms/bicep insertion at the elbow feel unstable when im doing db presses.
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i gave up on straight bar curls for serious bicep work a while ago. periodically i try again, but it never works.
if you like the "feel" of it, do simultaneous DB curls with your palms facing up the entire time. i find it works far better.
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yeah i think you two are right,my wrists dont like them. so im gonna drop them and just stick with one arm reverse cable curls and 'pinwheel curls'.
i have had forearm and bicep insertion problems lately. cant do straight bar curls anymore...(fav bicep exercise) and forearms/bicep insertion at the elbow feel unstable when im doing db presses.
My arms have always shaken like a mofo when i bench heavy, it looks scary on video, but i've done this for 10+ years and haven't hurt myself yet...lol
My elbows always feel unstable during heavy benching. the only thing that helped was HEAVY hammer curls, but they didn't help that much.
i don't train arms anymore and i can't tell much of a difference.
Magoo has a good idea, those DB curls with the palms up the entire time always fried my biceps. i have most of my trainers do these.
8)
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incline db press 3x7 57kg (deep and controlled...)
smith machine shoulder press 3x5-6 115kg (felt heavy...i done 130 kg for 5-6 reps at my strongest..so thats my goal to get back to that weight again)
skullcrushers 3x8 67kg (may have to switch to hammer grip db extensions instead....because elbows are starting to feel abit weird..)
chins 3x6 bw+30kg (dominated these)
db rows 3x8 63kg (very strict and controlled.....no coleman db rows :D )
duration: 65min
comments: incline db press is a great chest movement..only problem with dbs is progression=sometimes you have to make bigger jumps than you want because you have fixed weight dbs. the shoulder press felt heavy as shit, not happy with that. other than that it was an ok workout, weights are moving up at a steady pace, sometimes i have to hold myself back so i dont make too big weight increases.
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bigass workout man..strong too! does your elbow feel funky often or was that a one time thing during skull crushers?
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skullcrushers screwed up my elbows for a while. i found the best replacement was incline close-grip bench.
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Good job SB - how long did it take you to work up to these strength levels?
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Good workouts. POWERBUILDING.
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deadlifts 3x5 210kg (was just gonna do 2x5...but did 3x5 instead...)
leg press 3x15 380kg
lying leg curl 3x8 70kg
calf raises in leg press machine 3x8 290kg 1x16 230kg
ez-bar curls 3x8 67kg (this movement is not as good as straight bar curls for bicep development...but doesnt stress elbows as much as straight bar curls do....)
reverse one arm cable curls 3x11-12 25kg
duration: 75min
comment: weights moving up so im happy about that..but im just regaining strength so its not like im lifting weights i have never done before.
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this is what i will be doing next couple of months.
A1
bench press 3x3-5
incline db press 2x6-10
chins 3x4-6
shoulder press in standing calf machine 3x6-8
db rows 3x6-10
close grip bench press 3x6-8
B1
Squat 3x3-5
one legged leg press 2x12-15
glute ham raise 3x6-10
lying leg curls 2x6-8
standing calf raises with db 3x5-8 1x12-15
preacher curl machine 3x6-8
pinwheel curls 2x6-8
A2
bench press 3x3-5
incline smith machine press 2x6-10
machine rows 3x5-8
db shoulder press 3x6-8
v-grip pulldowns 3x6-10
lying db hammer grip tricep extensions 3x6-8
B2
deadlifts 2x5
bulgarian split squats with db 4x8-15
pullthroughs 2x8-10
calf raises in a leg press machine 3x5-8 + 1x12-15
romanian deadlift 1x5
ez-bar curls 3x6-8
one arm reverse cable curls 2x8-12
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at the end of the workouts ill superset cable crunches and hyperextensions
workouts will probably take 90min or so. will be training 3 days a week. tue-thu-sat .
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Looks solid!
What is this? "shoulder press in standing calf machine 3x6-8"
8)
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Looks solid!
What is this? "shoulder press in standing calf machine 3x6-8"
8)
well, it suits me..but maybe the routine looks a bit odd :D
as for shoulder press in standing calf machine...i simply use the standing calf raise machine ,grab the shoulder pads and press them up. i do these instead of standing barbell presses.
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well, it suits me..but maybe the routine looks a bit odd :D
as for shoulder press in standing calf machine...i simply use the standing calf raise machine ,grab the shoulder pads and press them up. i do these instead of standing barbell presses.
I like it, sometimes the "odd" things work really well.
Never seen anyone do that in all my years, i'm going to give it a try.
8)
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bench press 3x5 150kg (not benched in several months time....so have to work on technique)
incline db press 2x8 57kg
chins 3x5 bw+40kg (probably my fav exercise..always loved doing chins..specially with an underhand grip..gives the biceps a good workout too)
shoulder press in standing calf machine 3x6-7 110kg
db rows 3x8 67kg (pull towards the hip and really contract in the top position...slow and controlled)
close grip bench press 3x6 125kg
comment: good workout. took me about 75min.
been reading alot about the sheiko routines, but im not gonna make the newbie mistake and change routines all the time. so im gonna stick with what im doing for 2-3months..then ill probably try one of the sheiko routines (=powerlifting routine), just to try something different.
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that's pretty nuts on the chins, dude.
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deadlifts 2x5 220kg
bulgarian split squats with db 4x10 32kg dbs.. new exercise, balance sucked, brutal weakness.
pullthroughs 2x10 33kg once again, have to work on technique
calf raises in a leg press machine 3x6 300kg 1x15 240kg
romanian deadlift 1x5 180kg
ez-bar curls 3x6 72kg
one arm reverse cable curls 1x14-15 25kg
duration: 80min.
comments: maybe will add something more for quads...not sure what. deadlifts felt light. weights just flew up from the floor.
my training log sucks, im just too lazy to update it regularly or write anything interesting.
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you should also convert to pounds like a NORMAL person, ya euro bastard. >:(
excellent lifting though. i'm not sure if i've said this before, but i really had you pegged for a non-lifting troll initially, and i'm glad to find out just how wrong i was!
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Where you at?
Been M.I.A. for a few weeks!
8)
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new routine. workout 3 days a week. wed is my leg day, and then i have two upper days whenever i feel like it. usually monday and friday.
my lower body training is just 'maintainence' training these days. as i dont really want bigger or stronger legs. (lazy too :D )
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mon-upper body
wed-lower body (maintainence)
thur or fri- upper
upper body:
bench press (light) 3x8 130kg (mondays heavy)
pulldowns behind the neck 3x12 93kg
standing barbell press (shoulders) 3x5 95kg
cable rows 3x6-8 113kg
concentration curls 3x8-12 25kg db
lying db triceps ext 3x6-8 28kg db
(http://www.dalekozor.com/pictures/celebrities/ana_ivanovic/001_ana_ivanovic_gola.jpg)
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Awesome lifting, SB. It'd be nice to see what you look like one of these days 8) But no prob either way...I used to thrive on the thought that people on here thought I was some 150 lb twink ;D
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that's pretty nuts on the chins, dude.
Surely you could think of a better way to word this?!? LOL Zach!
Jason