dpc Posted December 12, 2014 Author Share Posted December 12, 2014 12/10/14 Squat 531 week Squat 80x5 100x5 120x3 150x3 170x3 190x2 (prescribed 1) After the above sets I decided to try these pause squats. 135x3x2 with one second pause. Realized this was too heavy of a weight. It felt like my legs weer gonna explode in the hole. I'll try it again later but wiht lighter weight and more of a strict pause. Fun gym story of the day: Met some guy who had a good hero story for me. His sons friend in Williston has some pretty impressive alleged numbers. Apparently he can bench 575 with no equipment AND his legs up on the bench. He can also squat 800 for 10 reps easy with no equipment. I then said that if he really did 800x10 with some actual training and work he would easily set world records all day everyday. The guy kindly smiled and said "yeah, I should tell him that". Hero stories. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 12, 2014 Share Posted December 12, 2014 (edited) I love hero stories hahaha. Good response, I always go with it too and say they need to compete with those awesome numbers they'd win this or that and then see if they'll lift with me sometime and they always are busy or injured or ect... "AND his legs up on the bench" -classic Edited December 12, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
dpc Posted December 18, 2014 Author Share Posted December 18, 2014 12/13/14 This was my 531 week of bench. I wasn't even able to do my first working set of 135 for 5. I just put the weights away and went home. Took a few days off I didn't think once about training. I decided to skip my military press 531 and just start this cycle over. I ignored all training thoughts for a few days. 12/17/14 Squat 5 week 80x5 100x5 120x5 130x5 150x5 170x5 Sumo deadlift 135x5 150x5 165x5 Good morning barx10 65x10 85x10 abs Went to the gym with energy and a smile. Did everything I wanted to and left sore and tired. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 18, 2014 Share Posted December 18, 2014 Good way to listen to the body man. It's the training that counts, and if you're getting burned out a break is called for!!! Quote Link to comment Share on other sites More sharing options...
dpc Posted December 19, 2014 Author Share Posted December 19, 2014 12/18/14 Bench 5 week I dropped my training max to last months. barx5x2 70x5 85x5 105x3 115x5 130x5 145x5 I've been benchign in the rack so that I have some sort of quasi spotter. It took me awhile to get the set up down but I think I got it down now as far as wheer I like everything to be set. Incline db 25x10 35x10 45x10 Wide grip pulldown 50x10 60x10 70x10 80x10 I think I've really learned how to eliminate my biceps from this movement. For a few months I went down to 50 lbs and just practiced using my back to initiate the movement. Today was the first time I could get up to 80 lbs and feel NO strain on my biceps. 80 total band pushdowns slight incline db flye 12x8 25x8x2 My hamstrings are absolutely shot from yesterday, but i'm happy. When I used to squat it would really hit my in my quads. After months of box squatting I feel I'm using my hamstrings much more than my quads. Good stuff. Quote Link to comment Share on other sites More sharing options...
dpc Posted December 23, 2014 Author Share Posted December 23, 2014 12/22/14 Assistance day Lat pulldown with attachment where hands are facing each other about 18 inches apart 5 sets of 10 with each set heavier DB row 35x10 45x10 55x10 65x10 face pull 3 sets of 15 with each set heavier Barbell shrugs 135x20x2 lying ezcurl bar extension 30x10 40x10 tate presses 15x20x2 chest flye 20x8 25x8x2 abs Quote Link to comment Share on other sites More sharing options...
MattM Posted December 23, 2014 Share Posted December 23, 2014 That looks like a really fun workout.... I'm jelly Quote Link to comment Share on other sites More sharing options...
dpc Posted December 25, 2014 Author Share Posted December 25, 2014 12/24/14 Squat 3 week Squat barx5x2 80x5 100x5 120x3 140x3 160x3 180x5 (prescribed 3) My groove felt so good for some reason. I felt like everything was perfectly set. Good mornings 65x10x2 85x10 30 pull ups abs Quote Link to comment Share on other sites More sharing options...
MattM Posted December 26, 2014 Share Posted December 26, 2014 Where is your footing, bar placement, stance on the squat? Just curious. PS Merry Xmas! Quote Link to comment Share on other sites More sharing options...
dpc Posted February 18, 2015 Author Share Posted February 18, 2015 2/18/15 Spine has been giving my problems. I'm back in the gym today but I'm not going to be doing real heavy stuff for awhile. No big massive compound movements. This was a weird workout. I haven't been in the gym for awhile and then I trained in a way I've never really done so I was pretty weak. Warm up Flat bench db fly 10x12x2 15x12 Incline DB bench 20x15 25x12 30x10 35x8 Two sets of 8 push ups Seated DB lat raise (used nothing but delts in this movement and no swinging) 10x12x3 Face pull 20x25x3 Military Press 65x8x2 barx8 Rope Tri pushdown 40x15 50x12 50x10 60x8 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 18, 2015 Share Posted February 18, 2015 I'm happy to see this log again!!!! Quote Link to comment Share on other sites More sharing options...
dpc Posted February 18, 2015 Author Share Posted February 18, 2015 I was so pumped Matt! So much blood that it started pouring out of my pores! Frik I'm swole. Quote Link to comment Share on other sites More sharing options...
dpc Posted February 21, 2015 Author Share Posted February 21, 2015 2/19/15 Walking lunges 3 sets of 10 on each leg leg press one plate per side x15 x12 x10 GHR 3 sets of 6 reps Played a little soccer after that 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted February 24, 2015 Author Share Posted February 24, 2015 2/23/15 Warm up Wide grip pull down 40x15x2 50x15x2 60x15 One hand seated row 40x10x2 50x10 High rack pull 135x5 175x5 205x5 DB shrugs 40x12 50x12 60x12 DB concentration curl (3 second descent) 15x10x2 cable stack curls with rope 40x12 50x12 Quote Link to comment Share on other sites More sharing options...
dpc Posted March 4, 2015 Author Share Posted March 4, 2015 3/2/15 Wasn't feeling too hot so just did some basic leg stuff at home. 5 sets of 20 box squat 5 sets of 20 calf raises Quote Link to comment Share on other sites More sharing options...
dpc Posted March 4, 2015 Author Share Posted March 4, 2015 3/4/15 Wide girp pull down 40x15x2 50x15 60x15 70x15 One arm seated row 40x10 50x10x2 straight arm pulldown (never done this) 40x10 50x10x2 DB shrugs 45x12 60x12 70x12 concentration curl 20x10x2 rope cable stack curl 40x12 50x12 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 5, 2015 Share Posted March 5, 2015 Good work Dylan, how is everything feeling?? Quote Link to comment Share on other sites More sharing options...
dpc Posted June 14, 2015 Author Share Posted June 14, 2015 Been a few months but my leg is feeling fine. Why? I don't really know. Don't know if it has to do with the fact that I stopped heavy compound movements or if it's just been a good year for no reason. Regardless, I'm back in the gym. But for now nothing too heavy. More hypertrophy work than anything and something to keep me busy. 6/14/15 Legs Leg Extension 4 warm up sets of 10 reps with each set getting heavier 4 working sets of the same weight with 12 reps (near failure) Seated Leg Curl 3 warm up sets of 10 reps. Pausing at the curl 3 working sets of 12 reps. Not able to pause at the curl during the last set Leg Press 1 plate on each side 3 sets of 15 reps. Having issues with a cramp in my right hamstring but I don't feel like it effected my training Back raise at 45 degree angle 3 sets of 12 reps Abs Quote Link to comment Share on other sites More sharing options...
MattM Posted June 14, 2015 Share Posted June 14, 2015 All good stuff, I like the isolation before the compound movement... could be the way to go to prevent flaring up of the leg! Great to see this log active again!! Quote Link to comment Share on other sites More sharing options...
dpc Posted June 15, 2015 Author Share Posted June 15, 2015 I figured that 1) if my leg started bothering me on iso movements, then I obviously shouldn't do the heavier stuff and 2) if I pre-exhaust muscles before teh ehavy stuff, I won't be able to go as heavy.... and therefore not destroying myself. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 17, 2015 Author Share Posted June 17, 2015 6/16/15 Back Neutral grip pulldown each rep had a one second pause and squeeze when weight was above chest 55x10x2 70x10x2 85x10x2 100x5 (after 5 reps I let the weight up and let it stretch out my upper back) immediately went to... 85x5 (after 5 reps let the weight up and strech upper back) immediately to... 75x5 (again let it stretch my back) seated row with neutral grip (each rep had a one second pause and squeeze) 55x10 70x10x3 rear delt machine (each rep had one second pause and squeeze) 25x15x3 DB shrug 35x15 45x15 55x15 Hammer curl 20x10x3 This is the first time I woke up early and went to the gym before work. Actually enjoyed it. Worked out with a bunch of old timers who have horrible jokes... what could be better? 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted June 21, 2015 Author Share Posted June 21, 2015 6/21/15 yesterday i had to catch a peacock. those are impossible to catch. i ended up diving onto him and landing on my shoulder. not hurt, but my shoulder was sore and felt a little tweaked. Push day Chest fly machine (one second squeeze at each rep) 25x10 40x10 50x10 65x8x3 after each rep i brought the weight back down over a 3 second count chest press machine 25x10 45x10 60x10 70x10 80x8 60x6 after each rep i borught the weight back down over a 3 second count military press barx8x5 side db raise 10x10x4 tate press 15x15x3 straight bar pushdown (hard squeeze at bottom of of each rep) (not sure why but this pulley is really heavy. i typically do around 90 lbs but could only do 20 lbs here) 20x15x3 Quote Link to comment Share on other sites More sharing options...
dpc Posted June 22, 2015 Author Share Posted June 22, 2015 6/22/15 Legs Been up all night taking care of a mink. Was not a great session Leg extensions all sets of 10 reps 50 60 70 90 100 100 Seated leg curl all sets to 10 reps 40 55 70 85 85 Leg press all sets to 10 reps 25 Plates 25 + plates At home did some ab stuff and calf raises. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 24, 2015 Author Share Posted June 24, 2015 6/23/15 Pull day lat pulldown (no squeeze at bottom but really working on moving the weight with my back and not arms) 55x10 55 70 70 85 100 100 100 Seated Row Machine (pause and contraction on each rep) 55x10 70 70 70 rear delt machine (pause and contraction on each rep) 30x10x3 db shrugs (pause for 3 second and contract on each rep) 40x10 50 50 curls with weightstack and rope 20x10 25 25 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 24, 2015 Share Posted June 24, 2015 Good work here man, what kind of diet are you following? Are you trying to put on weight or maintain? Quote Link to comment Share on other sites More sharing options...
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