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Iron's "work in progress" Log...

10/24

Standing Preachers:
135x8, 8, 8

Seated French Press:
175x 8, 8, 8

Seated Calf Raises:
7x 8, 8, 8

Incline Bench DB Curls:
50x8, 60x8, 70x8

Tricep Pushdowns:
200x12, 250x10, 8

Hanging Leg Raises:
12, 12, 12

EZ-Bar Wrist Curls on Preacher: (extensiton/constriction)
65x8/12, 8/12, 8/12
 
10/25

Leg Press (plates):
14x12, 18x8, 21x8, 23x8

Calf Raises on LP:
23x8, 8, 8

Good Mornings, safety squat bar:
225x6, 185x8, 8

Lying Leg Curls:
200x8, 220x8, 240x6

Iso Leg Press on machine:
200x8, 220x8, 240x8
...each
 
10/29

After a long weekend, in which some friends from down south were up to visit, and a psycho stalker episode, I missed shoulder day on Friday and didn't have a chance to make it up. I decided to add a few delt/trap exercises with my chest day and do some chest exercises that recruit the delts more-so...

Incline BB Bench:
185x12, 225x10, 255x8, 285x1, 1, 1, 1, 1, 225x6
...30 seconds between 285 reps, and NR between final 2 sets.

Arnold Press:
50x8, 60x8, 8

Seated, Single Leg Calf Raises:
3x8, 8, 8

Straight Arm Pec Deck:
220x8, 8, 7

DB Shrugs:
160x8, 8, 8

Bent Arm Pec Deck:
150x8, 8, 8

Swiss Ball Crunches:
25, 25, 25, 25, 25, 25
 
10/30

Cable Rows:
220x8, 260x8, 300x8

Iso Lat Pulldowns: (each)
150x8, 180x8, 210x7

Leg Raises:
12, 12, 12

Standing Calf Raises:
625x8, 8, 8, 8

Deads:
225x20

Bent over rows, underhand grip:
135x25, 15

...my back felt a little tweeked so I took it very easy.
 
supersoldier said:
Care to elaborate on the stalker episode?
Click to expand...

Probably my fault as much as anything, but have you ever had a girl that just would not leave your house in the morning? Even after multiple hints, and you finally just come up with some BS story to get her to go? Then afterwards you get phone calls, e-mails and instant messages like crazy?

...yea, I decided to stop responding.
 
10/31

Seated Preachers:
115x8, 8, 8

Single arm overhead extensions:
40x8, 50x8, 8

Concentration Curls:
30x8, 40x8, 50x8, 40x8, 30x8

Bodyweight Dips:
25, 20, 15

Wrist Curls, Iso/DB: (front/back, each)
30x8/8, 8/8, 8/8

Standing Single Leg Calf Raises:
320x8, 8, 8

Bench V-ups:
15, 15, 15, 15
 
I am getting back into supplementing next week, so I'll share my plan with you guys and explain my reasoning behind all of it as soon as I figure the whole thing out.

Plus I am going to tone down the training to most likely 4 days a week and incorporate more of a DC style into the routine, if I can figure it out.
 
PumpingIron said:
I am getting back into supplementing next week, so I'll share my plan with you guys and explain my reasoning behind all of it as soon as I figure the whole thing out.

Plus I am going to tone down the training to most likely 4 days a week and incorporate more of a DC style into the routine, if I can figure it out.
Click to expand...

cool. just do something like mine. or alter it and maybe ur alter will rock and ill do your routine
 
nycste said:
cool. just do something like mine. or alter it and maybe ur alter will rock and ill do your routine
Click to expand...

I'm taking DC principles and running with it.

It'll be Mon,Tue,Thu,Fri.
2 Days, 3 Versions of each.
1. Chest/Delt/Back Thickness/Tri/Back Width
2. Quad/Ham/Bicep/Forearms/Calves
Incorporating DC Stretching, 20 rep exercises, etc.
Exchanging a the 3rd day's back exercise with shrugs, and a few other tweeks.
 
bLacKjAck. said:
Yeh PI then you could be more like NYC..
Click to expand...

watch urself mister

PumpingIron said:
I'm taking DC principles and running with it.

It'll be Mon,Tue,Thu,Fri.
2 Days, 3 Versions of each.
1. Chest/Delt/Back Thickness/Tri/Back Width
2. Quad/Ham/Bicep/Forearms/Calves
Incorporating DC Stretching, 20 rep exercises, etc.
Exchanging a the 3rd day's back exercise with shrugs, and a few other tweeks.
Click to expand...

looks good, cant wait till you start
 
Are you going to go straight into DC principles or do you think you are going to take a little bit of time off (like a week or 5 days?) Also I noticed you did a good amount of ab work are you going to incorporate it into your DC run or use the heavy compound exercises for the bulk of it?
 
OCCFan023 said:
Are you going to go straight into DC principles or do you think you are going to take a little bit of time off (like a week or 5 days?) Also I noticed you did a good amount of ab work are you going to incorporate it into your DC run or use the heavy compound exercises for the bulk of it?
Click to expand...

I posted my outline over at MMI...but one of the guys over there has got me thinking...

Here's my plan:

M/T/T/F

1a
Flat DB Bench
BB Military
Deads
BW Dips*
Iso Lat P/D

2a
Incline BB Bench
DB Military
Bent Over Rows*
French Press
CG Lat P/D
DB Shrugs*

3a
DB Flys*
Lat Raises**
BB Shrugs
CG Bench
RG Lat P/D

1b
Leg Extensions
Single Leg Curls
Concentration Curls*
Preacher W.Curls
Standing Calf Raises**

2b
Squats
RDL*
Preacher Curls
BB W.Curls
Seated Calf Raises**

3b
Front Squat*
Leg Curls
Incline DB Curls
DB W.Curls
Iso Standing Calf Raises*

* 60-90 sec, 2/1 tempo
** 3 sets, 3 angles, 10 reps each, no rest
NOTE: DC stretch after each exercise

And I will be doing AB exercises every workout....it's kinda my thing. :D
 
11/1

Squats:
225x8, 315x8, 405x2, 455x1, 405x1, 275x10
...belt on all 400lbs sets
...i felt really strong on the 455 but my knee felt off so i cut it short

RDL:
135x8, 225x8, 315x8
...I haven't done these in a while and my grip was slipp on the last set

Single Leg Calf Raises, seated:
2x 12, 12, 12, 12

Single Leg Curls, standing:
150x8, 180x8, 200x8

Leg Extensions:
250x8, 280x8, 300x8

Swiss Ball Crunches:
25, 25, 25, 25
 
11/2

BB Military:
185x12, 225x8, 255x3, 1, 1, 1, 1, 225x2, 185x6
...NR between final 3 sets

BB Shrugs:
315x8, 405x8, 495x8, 545x7

Lateral Raises;
Rear: 35x8, 8, 8
Side: 35x8, 8, 8
Front: 45x8, 8, 8

Standing Calf Raises:
625x10, 10, 10

Decline Bench Crunches:
25, 25, 25, 25, 25
 
I start my new training phase today.

And I've also started a new log. The link is in my sig. It will chronicle my supplementation over the next month or so...
 
Here's my first workout...I hope this gives a better idea of what I am planning.

11/5

Flat DB:
100x8, 110x8, 120x 4, 3, 2
...30~45 seconds between final 3 sets

BB Military:
135x8, 185x7, 235x1, 1, 1
...30~45 seconds between final 3 sets

Bent over Rows:
185x45 seconds
...2/1 tempo and damn this was tough

Dips:
40 seconds
...2/1 tempo and this was rough, as well

CG Pulldowns:
180x8, 210x7, 240x4, 2, 2

Bench V-Up:
18, 18, 18, 18
 
thesinner said:
Escalating Density Training.

That would be where you're alotting yourself a certain amount of time to do the exercise, and making (or breaking) a certain amount of reps (or total work).
Click to expand...

then no.

I am training until exauhstion at a 2/1 rep tempo.
 
11/6

****ty workout caused by bad pre-workout nutrition + long day at work and meeting with the lead security guy and a few heads I'm going to be working security with at this new sports club...I ended up missing a meal and grabbing a MUSCLE MILK!!! shake from my gym. Those things are actually pretty tastey.

Squats:
225x8, 315x8, 405x4, 455x1, 405x1, 315x6

Single Leg Curls, Standing:
120x8/8, 140x8/8, 150x8/8, 8/8

Concentration Curls:
35x60seconds each

Seated Calf Raises:
6 plates x 8/8/8 (NR between angles)
...I will never do these with the toes-inward angle again, it puts far too much strain on your knees/tendons

Preacher W.Curls: (extension/curl)
65x15/15, 12/15, 15/12

Hanging Leg Raises:
12, 12, 12
 
cool cool keep your head up

ps- gonna stop by this sports place and wreck havoc and make you find me haha then kick me out haha
 
11/8

Incline BB Bench:
185x12, 225x10, 255,6, 285x3, 315x2, 225x6x4x2

Rack Pulls: Pins halfway up shin
315x8, 405x6, 455x4, 495x4, 545x2x1x1
...belt on 405 and up, straps on 455 and up

RG Pulldowns:
200x12, 220x8, 240x7x4x3

Tricep Pressdowns:
210x15, 230x12, 250x10

Straight Leg Raises:
12, 12, 12

DB Military:
100x8x8x6x6
 
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