Masonmarin's First Training Log, IF / DC style Bulk!!

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  1. Workout went very well today. I went up in weight and reps in every exercise. DC is starting to feel good, I get pissed that I only have 1 set (3 RP sets) to fatigue the muscle so I go as hard as I can.. people lookin at me while I am gruntin out 2 more reps when most people would quit 3-4 reps ago.. I'm like stuck there for awhile takes literally like 10 seconds to get it up sometimes with max effort.. but damn I feel good after.

    Workout 1A
    Flat DB Press - 55lbs(+5lbs) 25RP
    Matched the same amount of reps but added 5 lbs.

    Shoulder Smith Press - 115lbs(+10lbs) 22RP
    Matched the same amount of reps again but added 10lbs. This was funny because I actually thought I loaded 105lbs and I was trying to increase my reps. Getting pissed off while doing my set I pushed out 22 total reps, to find out after I added 10 lbs.. so was pretty happy after that lol.

    Wide Reverse Grip Smith Bench Press - 105lbs(+10lbs) 25RP
    +3 reps and +10 lbs.

    Hammer Strength Lat Pull downs - 2 plates(+20lbs each side) 26RP
    Added 20lbs total reps were only down by 4.

    Deadlifts
    235x6 SS (+10lbs +2rep)
    245x3 SS (+20lbs)

    Happy with this workout, now time to eat like an animal .
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-


  2. Good job man. Remember this piece of advice. Once your form breaks down, the set is OVER. It is very easy to get sloppy(dangerous) when trying to beat the log book. We don't want to get an extra rep at the expense of injury.

    Next time you hit Deads I might leave the weight alone and try to beat your reps. Or a VERY small increase(2.5lb/side) and try and beat them.
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  3. Quote Originally Posted by Frank Reynolds View Post
    Good job man. Remember this piece of advice. Once your form breaks down, the set is OVER. It is very easy to get sloppy(dangerous) when trying to beat the log book. We don't want to get an extra rep at the expense of injury.

    Next time you hit Deads I might leave the weight alone and try to beat your reps. Or a VERY small increase(2.5lb/side) and try and beat them.
    Yeah, injury would be awful. I make sure to keep my posture / form steady but I fckin push hard lol. Deadlifts were pretty heavy. Will probably just try to beat reps next time. Everything else landed in the 20-30 RP range so I think I will add weight to those.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  4. Seems like a solid plan.

  5. Workout 1B

    Straight BB Curl - 75lbs(+20lbs) 20RP
    (previous 55x30)

    Hammer Curls - 35lbsx13 SS(+5lbs)
    (previous 30x14)

    Standing Calve Raises - 110lbsx10DC(+10lbs)
    (previous 90x10)

    Lying Leg Curls - 65lbsx19RP(+10lbs)
    (previous 55x23)

    Squats -
    205lbs x 9 (previous 185x8) (+20lbs)
    155x20 (previous 135x20) (+20lbs)

    Workout went well, strength still going up.. had about 1700 cals post workout.. ended my eating tonight at 11:30pm which is really late but just the way it had to be today unless I ate more cals pre workout.. but I like saving them for post. Legs were still a little sore from mondays workout lol but when I was in the gym they were feelings just fine.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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  6. Good workout man, keep beating that log book! This is my first week to give it a go...
    Serious Nutrition Solutions Representative

  7. Quote Originally Posted by Distilled Water View Post
    Good workout man, keep beating that log book! This is my first week to give it a go...
    Thanks bro, you'll kill it fersure.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  8. Workout 2A

    Decline BB Bench - 165 lbs same weight
    165x15RP +2 reps

    Shoulder DB Press - 55lbs same weight
    55x17RP +1

    Close Grip Smith bench- 135lbs same weight - a little note though I tryed to up this by 10 pounds and it just felt way to heavy, so I know it back down to 2-3 min rest to refresh and only hit the same amount of reps as last time ;x.
    135x17RP

    Rack Chins- I switched rack chins in for wide grip pullups, so this is my first time doing the exercise and they felt rly good!
    BW+30lbsx22RP

    Hammer Strength Rows- 2platesx10 +10lbs, 25RP
    +10lbs +2 reps

    Energy was pretty good today, but I feel like I didn't push it as hard as last time I did this workout.. maybe it was just an off day.. I beat all the exercises (barely) besides the close grip smith bench.. I guess if next time I don't do better I will have to switch up some exercises.. even though I believe its a little early for that so hopefully I won't have too.

    Total calories for today were 3300, clean tons of protein around 50g fat rest carbs.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  9. Workout 2B

    Ez Bar Wide Grip Curls
    60lbsx21 RP +2 reps +5 lbs

    Pinwheel Curls
    30sx12 SS +5 lbs

    Seated Leg Curl
    100lbsx22RP +10 lbs +2 reps

    Leg Press Calve Extensions
    4platesx20lbs +20lbs 12DC Reps

    Leg Press
    10platesx20 lbs 7 Reps SS +20lbs
    6 platesx21 Widowmaker, last time I struggled to do these 20, had to rack the weight for a few seconds, this time I pushed them all out without racking weight just taking breaks in lockout position.

    Overall workout went pretty well.. didn't have a gym buddy today so workout was fast and intense because I didn't have to wait on my gym partner to do his sets. Total cals for the day ended at 3300.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  10. Workout 3A

    Incline DB Press - 60lbs +5lbs - 18RP
    previous:55x20RP

    Hammer strength shoulder press - 1platex35lbs same weight - 13RP +1 Rep
    previous:1platex35 12RP

    Skullcrushers - 60lbs - +10lbs - 12RP
    Previous: 50x17RP

    Reverse Grip Lat Pulldowns - 130lbs +10lbs - 25RP
    Previous 120lbs x 27RP

    Reverse Grip BB Row -
    Previous:115x12 115x8 no rest.

    This time took rest to recover and added weight like I was supposed to.
    115x18 +6 reps, 2 min rest, 135x10 SS

    I don't know how much I should be progressing on some of these lifts.. the hammer strength shoulder press weight I started with is heavy, and just doing the full range of motion getting it up is rough.. I only went up 1 rep from last time.. incline dumbell press, lat pulldowns, and reverse bb rows seems like decent progression, I don't know if I should be expecting things like this every time? Doesn't really seem realistic. Skullcrushers I added 10lbs lost 5 reps and shoulder press I progressed 1 rep.

    Any advice would be appreciated thanks guys.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  11. On the hammer shoulder press, rather then sub it out what I personally would do is this. "reset it" Drop the weight so you are in the 20-25rp range. Then begin adding small jumps each time, trying to fight for reps. Over time the reps will come down. I find it easier to progress like that. Once you are down towards the bottom of the rep range(11-13) especially if you are natural, it becomes hard to dig out.

    That said adding 1 rep to your shoulder press is decent progress.

    So this might mean dropping it to 1plate on each side, maybe 1 and a 10. Just repping the **** out of it. Then depending on how many you get would dictate your jump next time.

    Some movements 10lbs is a big jump. Adding 10lbs to a squat isn't ****, but adding 10lbs to a curl/skullcrusher in a week is a significant increase. Learn to use the 2.5s. With 17rp last week, if you used the 2.5's you might have eeeked out 16-17 or so this week, and that would have been a 5lb increase.

    Sometimes making aggressive jumps is good, but they are more then likely going to be on squats, deads, etc. Lifts that are more about mental toughness than sheer failure.
    Last edited by Frank Reynolds; 10-20-2012 at 11:10 AM.

  12. Quote Originally Posted by masonmarin18 View Post
    Any advice would be appreciated thanks guys.
    Hey man. Looks like you're finding that weight range that's really challenging now.

    I think your incline and shoulder presses are going well. I think you're still fine if you drop the rep range on the incline bench as long as you're moving up in weight. I would keep it around 15-20, though, unless someone else has a differing opinion. Shoulder is right on point. And remember at any time, you can chase rep progression, or weight progression - key is just making progression.

    I would definitely stop adding weight to the skullcrushers, though. They're somewhat of a special exercise that should be kept in the higher rep ranges. So, start trying to beat rep PRs with that, and when you add weight just add 5lbs (2.5lb per side).

    You got tons of wiggle room on those lat pulldowns, so keep adding weight.

    For BB rows, I know you were sort of playing around, but you kind of attacked the set wrong by doing it 3-4 times. Here's a suggestion. I would actually work up to your really balls-to-the-wall set first before hitting the lower rep set. When you get to that toughest, heaviest set, hit your reps, and keep most of the reps with great form. And when you just absolutely can't row 1 more rep with that form, maybe cheat a couple more reps (don't go performing cleans, though, lol), and then shut it down. Afterwards, rest 3-5 minutes, and hit a set with lower weight for more reps. I would keep this set pretty strict. And then that's it.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  13. Quote Originally Posted by Frank Reynolds View Post
    On the hammer shoulder press, rather then sub it out what I personally would do is this. "reset it" Drop the weight so you are in the 20-25rp range. Then begin adding small jumps each time, trying to fight for reps. Over time the reps will come down. I find it easier to progress like that. Once you are down towards the bottom of the rep range(11-13) especially if you are natural, it becomes hard to dig out.

    So this might mean dropping it to 1plate on each side, maybe 1 and a 10. Just repping the **** out of it. Then depending on how many you get would dictate your jump next time.

    Some movements 10lbs is a big jump. Adding 10lbs to a squat isn't ****, but adding 10lbs to a curl/skullcrusher in a week is a significant increase. Learn to use the 2.5s. With 17rp last week, if you used the 2.5's you might have eeeked out 16-17 or so this week, and that would have been a 5lb increase.

    Sometimes making aggressive jumps is good, but they are more then likely going to be on squats, deads, etc. Lifts that are more about mental toughness than sheer failure.

    That makes alot of sense frank thanks, I probably just started too heavy on the shoulder press and I shoulda been using the ez curl bar to load weight on, instead I was using the ones that have 10 lb incriments. I assume those bars are like 15lbs right?
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  14. Quote Originally Posted by Torobestia View Post
    Hey man. Looks like you're finding that weight range that's really challenging now.

    I think your incline and shoulder presses are going well. I think you're still fine if you drop the rep range on the incline bench as long as you're moving up in weight. I would keep it around 15-20, though, unless someone else has a differing opinion. Shoulder is right on point. And remember at any time, you can chase rep progression, or weight progression - key is just making progression.

    I would definitely stop adding weight to the skullcrushers, though. They're somewhat of a special exercise that should be kept in the higher rep ranges. So, start trying to beat rep PRs with that, and when you add weight just add 5lbs (2.5lb per side).

    You got tons of wiggle room on those lat pulldowns, so keep adding weight.

    For BB rows, I know you were sort of playing around, but you kind of attacked the set wrong by doing it 3-4 times. Here's a suggestion. I would actually work up to your really balls-to-the-wall set first before hitting the lower rep set. When you get to that toughest, heaviest set, hit your reps, and keep most of the reps with great form. And when you just absolutely can't row 1 more rep with that form, maybe cheat a couple more reps (don't go performing cleans, though, lol), and then shut it down. Afterwards, rest 3-5 minutes, and hit a set with lower weight for more reps. I would keep this set pretty strict. And then that's it.
    I think you read the way I did BB rows wrong, I started with my previous weight, added 5 reps, then rested for 2-3 mins added 20 lbs and went again. Both sets strict form, I never do a cheating rep I just try to squeeze the fck out of the reps lol. If I ever do a partial rep or spotted rep it doesn't go in the log book, thanks for all the advice tho!
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  15. Quote Originally Posted by masonmarin18 View Post
    I assume those bars are like 15lbs right?
    I think about that.

    Do you do your skulls on a bench or the floor?

    For the BB rows next time I would do the weight you used for your heavy set as your light set, and go heavier for your heavy set.

  16. Quote Originally Posted by masonmarin18 View Post
    That makes alot of sense frank thanks, I probably just started too heavy on the shoulder press and I shoulda been using the ez curl bar to load weight on, instead I was using the ones that have 10 lb incriments. I assume those bars are like 15lbs right?
    They're usually about 15-19lb. I've only ever seen 17s and 19s. The 19s are usually have pretty thick handles and very nice V angles, whereas the 17s are usually chrome-looking, thin handles. Probably wont make a difference, you could just track the weight on the bar. IT's like when I use machines, I dont measure the weight of hte sled/carriage/arms/etc., just what's on the machine.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  17. Quote Originally Posted by Frank Reynolds View Post
    I think about that.

    Do you do your skulls on a bench or the floor?
    I do them on a bench, with my butt off of it. So top half of my body on the bench, slowly bring to behind head, lightly touch the bench, and then back up.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  18. Quote Originally Posted by Torobestia View Post
    They're usually about 15-19lb. I've only ever seen 17s and 19s. The 19s are usually have pretty thick handles and very nice V angles, whereas the 17s are usually chrome-looking, thin handles. Probably wont make a difference, you could just track the weight on the bar. IT's like when I use machines, I dont measure the weight of hte sled/carriage/arms/etc., just what's on the machine.
    Yeah but I go to 2 different gyms, and 1 gym has the thick handles you speak of and the other one has the thin lol.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  19. Quote Originally Posted by masonmarin18 View Post
    I think you read the way I did BB rows wrong, I started with my previous weight, added 5 reps, then rested for 2-3 mins added 20 lbs and went again. Both sets strict form, I never do a cheating rep I just try to squeeze the fck out of the reps lol. If I ever do a partial rep or spotted rep it doesn't go in the log book, thanks for all the advice tho!
    I did read it wrong, my bad. I see you said "previous best."
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  20. Quote Originally Posted by masonmarin18 View Post
    Yeah but I go to 2 different gyms, and 1 gym has the thick handles you speak of and the other one has the thin lol.
    Well there you have it, 17 and 19lbs. You can also weigh yourself twice, once just you, the other with you holding the bar, then subtract (can also just put the bar on the scale, lol).
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  21. Workout 3B

    DB Alternating Curls - 30lbs x29RP +8reps

    Reverse Grip Ez Bar curls - 60lbs x14SS +10lbs

    Seated Calf Raises - 55 lbs +10lbs 10 reps DC style

    Standing Leg curls - 35lbs 28RP +10 reps

    Hack Squats - 240lbs x8 SS +10lbs
    145x20 +5lbs

    End of 2nd cycle, gonna go for 1-2 more cycles then deload and might switch up routine, been fun so far though.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  22. Some pretty good progress. +8-10 reps is a lot.

    Stick to DC for a good 8-12 months MINIMUM. Don't be a routine jumper..heh It is a quick way to make slow progress. JMO.

  23. Quote Originally Posted by Frank Reynolds View Post
    Some pretty good progress. +8-10 reps is a lot.

    Stick to DC for a good 8-12 months MINIMUM. Don't be a routine jumper..heh It is a quick way to make slow progress. JMO.
    Thanks for the compliment frank! And yeah I am going to have to decide if I want to stay with this routine, but I am really thinking about switching to max OT training for the next 4 months. It just seems more my style, either way the one I choose I will be sticking with for awhile.. 4-6 months.

    Btw I hit a set of chest today because I seen my friend at the gym, my shoulder is giving me problems now, and my elbows have been really sensitive lately, they hurt when I was resting them on the standing leg curl pads today and they hurt when I am resting them on my car door while driving.. Do you reccomend any good joint supps? If the shoulder isn't better by wednesday or workout 1A I think it may be time to deload.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  24. No workout today, letting my shoulder heal up.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  25. Alright guys I took a week off from gym totally so that was my deload, back to blasting! I increased on everything besides the wide grip smith bench.. tryed to up the weight was way to heavy, tryed to drop it back down still was too heavy idk what was going on.. looks like its time to switch out that workout.

    Workout 1A
    Flat DB Press - 60lbs x25RP +5lbs

    Shoulder Smith Press - 120lbs x24RP +5lbs +2reps

    Wide Grip reverse Smith Bench - did a set of 115 x7 for +10lbs too heavy, took a rest droped it back to 110+5lbs from last time where I did 105x25, only hit it 7 times and I was like fck it. Went over to the tricep pulldowns with a upside down V bar? Don't know what its called lol.

    Tricep pulldowns
    110x10 SS
    130x10 SS
    150x5 SS

    Hammer Strength Lat Pulldowns - 2plates x5 lbs +5lbs each arm 27RP, +5lbs +2 reps.

    Deadlifts
    240x6 SS +5lbs same reps
    245x4 SS same weight as 2nd set last time +1rep

    Did 1 set of Smith Machine shrugs with 95lbs holding at the top for 10 seconds
    95lbsx8 SS

    Overall workout went well, not sure what happened with the wide grip reverse smith bench but oh well. Calories for today were around 34-3500.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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