Iron's Training Log

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Thursday's workout:
(30 seconds)

Deads:
315 x 8, 8, 7, 5

BB Rows:
165 x 8, 8, 8, 8, 8, 7, 7, 6

DB Shrugs:
120 (90+30) x 8, 8, 8, 8, 8, 3...100 x 8, 8, 8

Pulldowns (alternating grip):
165 x 8, 8, 8, 8, 6, 6

Preacher Curls:
95 (EZ+70) x 8, 8, 7, 7, 5, 4, 4, 0

-My hamstrings are very sore and tight this morning.
-I used straps on the 2nd to last set of deads.
-My wrists got so raw on the 6th set of shrugs that I had to drop down to 100lbs.
-I had an extreme lack of energy at the end of the workout, more specifically between the 2nd and 3rd set of preachers and by the 8th set, I just gave up. I feel like a pussy.
 
Nice deads. Is it just me or do you feel like your bout to sh!t towards the end of every set? Scares me sometimes...
 
Only the coolest feel like they're gonna sh*t when they're deadlifting. j/k

Sorry BJ, but I think you're weird too. Perhaps you should start doing what I do before I go lifting: poop.
 
Friday's Workout:
(20 seconds)

Flat BB Bench:
265 x 2, 2, 2, 2, 2, 2...245 x 2, 2

BB Military Press:
205 x 2, 2, 2, 2, 2

Seated French Press:
155 x 5, 5, 5, 5, 5

Inc DB Press:
70 x 19.5

Rear Laterals:
40 x 20

Rope Pressdowns (2 pulleys):
120 x 20

Dec. Crunches:
30, 30, 30, 20

- Dropped Bench down on last two sets because I was a little sore/tight still.
- Arms gave out on the Incline press duding the 20th rep, not chest.
-No "push-out" on the final extension for rope pressdowns.
 
Saturday's Workout:
(20 seconds)

Front Squats:
265 x 2, 2, 2, 2, 2, 2, 2, 2

Deads:
275 x 2, 2, 2, 2, 2, 2, 2, 2

Shrugs (w/ Straps):
315 x 20

SLDL:
185 x 20

DB Rows:
75 x 20

Calf Raises (Seated/Plates Loaded):
145 x 60

Swiss Ball Hyperextending Crunches:
30, 30, 30
 
I decided to get together some physical stats...

R Arm @ Bi : 17.75
L Arm @ Bi : 17.5
L Forearm : 15
R Forearm : 15
Neck (Above traps) : 18

Waist (At belly button) : 32
Shoulders : 54, I think, this is hard to do...
Chest : 46.5, I think, this is hard also...

L Thigh (5" above knee) : 23.5
L Thigh (10" above knee) : 27
R Thigh (5" above knee) : 23.75
R Thigh (10" above knee) : 26.5

71" in height
209lbs

...and I wear a size 7 1/4 or 7 1/8 baseball cap depending on how long my hair is...
 
PumpingIron said:
I decided to get together some physical stats...

R Arm @ Bi : 17.75
L Arm @ Bi : 17.5
L Forearm : 15
R Forearm : 15
Neck (Above traps) : 18

Waist (At belly button) : 32
Shoulders : 54, I think, this is hard to do...
Chest : 46.5, I think, this is hard also...

L Thigh (5" above knee) : 23.5
L Thigh (10" above knee) : 27
R Thigh (5" above knee) : 23.75
R Thigh (10" above knee) : 26.5

71" in height
209lbs

...and I wear a size 7 1/4 or 7 1/8 baseball cap depending on how long my hair is...
Click to expand...

Nice! some of those are damn near close to mine...and I've go 40lbs and 8" of waist on ya
 
PumpingIron said:
Yea, if I can only get my chest to grow some more...
Click to expand...

at your age you still have the opportunity to expand your chest cavity some. Pullovers and with a good stretch at bottom and drawing air into chest.
 
kabuki said:
at your age you still have the opportunity to expand your chest cavity some. Pullovers and with a good stretch at bottom and drawing air into chest.
Click to expand...

Thanks for the tip.

I'll make sure to throw those in in a few weeks...after I'm done with this...
 
So I've been following along, but I just got around to really looking at this routine...Clever but very unorthodox. I know It's only been about two weeks now, but what are your impressions so far?
 
Monday's workout
(30 seconds)

Inc BB Bench:
185 x 8, 8, 8, 8, 8, 6, 4, 4

DB Military Press (seated, no back):
55 x 8, 8, 7, 6, 5, 4

Dips:
BW + 45 x 8, 8, 8, 7, 5

Flat Fly:
60 x 8, 7, 5

Side Laterals:
40 x 8, 8, 8

CG Bench:
155 x, 8, 7, 5

Hanging Leg Raises:
12, 12, 12, 12

- Form on the side laterals was good, but the final 2 reps in the last set need to come about a inch higher to reach parrallel.
 
My overall impression of this is that I am walking around pumped all day. My legs and back are being worked harder than they ever have an are responding amazingly.

I like this routine a lot but I don't think it will be benificial to run it longer then 8 weeks or so.
 
Any normal mortal would become taxed after a few months of that... PH knows what he's doing though... You and Nate are both responding great. Don't get chincy with your form on the laterals near the end.. when using 40's, you're bound to have some english or stall out in the later reps near the end sets unless you're johnny jackson.. (who uses lots of english by the way so disregard that.;) )

it's good to be on point with form though. I think with this routine you're going to start to break form considering the volume and rest periods. It's inevitable.

I guess what I'm saying in so many words is nice fvckin' job PI.
 
Looks like you've got a killer program going on. The pump must be insane.

BTW, I'm really glad that I haven't seen anyone cautioning against overtraining.

I'm definately along for the ride and interested in your results.

Are you going to do any progress/before&after pics?
 
Ubi, thanks for the words of encouragement. But even though the high volume might make someone move more towards bad form, I still want every set to be perfect form on every rep, ya know? I's just rather I hit parrallel on all the reps next time.

Bill, I didn't snap any before pics but I can sure as hell post some after pics at the 8 or 10 week mark...whenever I decide to switch things up.
 
Tuesday's Workout:
(30 seconds)

Squat:
255 x 8, 8, 8, 8, 8, 8, 8, 8

Seated Leg Curl:
225 x 8, 8, 8, 8, 8 ,8 ,8 ,8

Closed Stance Hack Squat:
230 x 8, 8, 8, 8, 8, 8, 8, 8

Calf Raises: Seated Machine Leg Press (415lbs)
30on,30off,30on,30off,30on

Swiss ball crunches:
40, 40, 50

I hit all of my lifts today...sweet!
 
That leg workout made me sick to my stomach.....thats gonna hurt lol.

30on,30off,30on,30off,30on
what does this mean?

you prefer squats to leg presses?
 
I love leg presses and mine was getting pretty decent about a month ago...i think it was close to 1300lbs for 6 to 8 reps...

But this is more based on compound movements and squats are a much better compound movement.

I meant 30 seconds doing calf raises, 30 seconds break...etc...
 
Ubiquitous said:
1300 for 6-8? damn!
Click to expand...

I have like retard strength in my legs. Too bad my lower back doesn't like me quite as much.

But the lower back movements in this routine is taking care of this problem, or so it would seem. My lower back seems stronger every day.
 
Wednedays workout:
(30 seconds)

Deads:
315 x 8, 8, 8, 6 (Straps on sets 2-4)

BB Rows:
165 x 8, 8, 8, 8, 8, 8, 7, 7

DB Shrugs:
120 x 8, 8, 8, 8, 8, 8, 8, 8

Pulldowns (alternating grips):
165 x 8, 8, 8, 8, 8, 8

Preacher Curls:
95 (EZ + 70) x 8, 8, 8, 8, 5, 5, 5, 5

No Abs :(

I need to come up with a good way to protect my forearm while doing those DB shrugs...I kept my straps on, only using them for protection, and it was a pain in the ass adjusting between each set.
 
I feel like my slow twitch muscle fibers are far better than they have ever been.

I just hope my fast twitch are not suffering. Although with the way the routine is set up, I don't really see it being a factor.
 
Thursday's workout:
(20 seconds)

Flat BB Bench:
265 x 2, 2, 2, 2, 2, 2, 2, 2

BB Military Press:
215 x 2, 2, 2, 2, 1

Seated French Press:
125 (EZ + 100) x 5, 5, 5, 4, 4

Inc. DB Press:
75 x 17

Rear Laterals:
45 x 20

Rope Pressdowns:
130 x 20

75degree Dec. Crunches:
20, 20, 20, 20, 20

-Again it as my arms and not my chest that gave on the Inc DB Press.
-No kickout on the rope pressdown's 20th rep.
 
Friday's Workout:
(20 Seconds)

Front Squats:
275 x 2, 2, 2, 2, 2, 2, 2, 2

Deadlifts:
295 x 2, 2, 2, 2, 2, 2, 2, 2

Shrugs:
345 x 20

SLDL:
205 x 19

DB Rows:
80 x 20

Calf Raises:
155 x 45seconds

Swiss Ball Crunches:
30, 30, 30, 30, 30
 
damn, 20 second rest periods? nice front squats ... people need to realize the volume and rest with this ****. Strong showing brotherman.
 
Monday's workout:
(30 seconds)

Incline Bench:
185 x 8, 8, 8, 8, 8, 8, 8, 8

DB Military (seated/no back):
55 x 8, 8, 7, 6, 5, 5

Dips:
45 x 8, 8, 8, 8, 5

Flat Fly:
60 x 8, 7, 5

Side Laterals:
45 x 8, 8, 6

CG Bench:
155 x 8, 8, 7

Hanging leg raises:
w/ 6lb med ball x 10 , 10, 10, 8...dropped the med ball x 8

- I tried using a medicine ball for some added resitance for my leg raises but I just didnt like it, it wasn't the weight, it was the akwardness of it. I might try using a dumbell next time.

- This workout wasn't much better than last week, improvements slowed considerably from week 4-5.
 
I am going to revaluate things after next week and decided to change it up or to keep going for another 2 weeks.
 
Wedneday's Workout:
(30 seconds)

Deads:
345x 8, 8, 6, 6

BB Rows:
185 x 8, 8, 8, 8, 8, 8...

...and down he went.

I pulled something in my back. After talking to powerhouse 48, Ubiquitous and Beelzebub, I decided it was a good plan to take the rest of the week off and heal up.

I'm still trying to decided whether to push out another 1-3 weeks of this routine or transition into a high weight, longer rest type of routine.

Thoughts?
 
agreed. you have to love what your doing to truly push yourself where you want to be.

Good luck with getting your back feeling better.

btw...you probably don't need my input on weights/volumes/rest...as you know what that would be:run:
 
right now, I'm going to use a classic 4 day split, with a little cardio thrown in...until i get moved/settled

Day 1: Chest/Tri,
Day 2: Legs,
Day 3: Cardio,
Day 4: Delts/Biceps,
Day 5: Back
Day 6: Cardio
Day 7: Cardio
-Calves on training days, Abs every other day.
 
Monday's Workout:

Flat Bench:
185 x 12, 225 x 10, 275 x 3, 255 x 2, 225 x 5, 185 x 8 (no rest between drop sets)

Incline DB Bench:
80 x 8, 90 x 6, 100 x 3 (w/ 10 second negative on the last rep)

Weighted Dips:
45 x 8, 90 x 6, 115 x 4 (w/ 10 second negative on the last rep), BW x 8

CG Bench:
185 x 8, 6, 6

French Press:
115 (EZ + 90) x 8, 7, 6

Seated Plated Loaded Calf Raises:
135 x 8, 180 x 8, 225 x 8, 270 x 6, 180 x 8 (each set had a 10 second stretch for the last rep)

75º Dec. Crunches:
12, 15, 18, 20
 
I am going to end this here...I'm doing maintenance for the next 2-3 weeks and then getting started on a DC routine. I am definitely going to run a log with it, as it definitely keeps me motivated and on track.

Plus anyone that wants to learn about doggcrapp training can learn along with me, as it will be my first time with a rest pause, max failure type of workout.
 
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