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

mfbb said:
NYC you can do reg. deads with DC. I believe DC just suggests racks to take the hams out of it a little more and to overload the back with heavy a$$ weight.
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ok can you jump in my log or pm me what would be the best way to sub normal deads into the mix and maybe remove an extra hamstring or something for that week?
 
good advice from mfbb...

travis...
1. Chest
2. Back
3. Arms
4. Legs (today)
5. Delts/Traps
6. OFF
7. OFF

Are you suggesting that I keep the belt off for 405?
 
9/27

BW: ???

Squats:
225x8, 315x8, 405x4, 315x6
...belt for final two sets, no rest in between final two sets.

Seated Leg Curl:
290x10, 10, 10
...full rack

Seated Iso Calf Raises: (Plate Loaded, each)
2x10, 10, 10, 10

Front Squats:
185x8, 225x8, 275x8

Iso Leg Curl (Cables, each):
90x10, 10, 110x 10

*No abs

-I felt very weak on the squats. I'm going to chop it up to a lack of sleep and a hectic week.
 
9/28

DB Military:
90x8, 100x8, 7

Shrugs:
100x20, 20, 20

Rear Laterals:
30x8, 35x8, 40x8

Side Laterals:
30x8, 35x8, 40x8

Plated Loaded, Seated Calf Raises:
4x18, 15, 12

Front Laterals:
35x8, 40x8, 45x8

...supersetted with...

Bench V-Ups
20,20, 20

Upright Rows:
135x8, 185x8

-Long week.
 
PumpingIron said:
Are you suggesting that I keep the belt off for 405?
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Yeah, I actually think we have had this convo before? It should help build up your core muscles. I assume your doing some warm up sets at least without the belt? And you just posting working sets? I'll try to find that thread we discussed this in...
 
Here was the discussion:
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Now that I think about it you were saying TO use a belt at heavier weights. Still over time if your using a belt on all weights your core strength should eventually go down....unless your not using the belt on every set.
 
10/1

Flat DB Press:
100x10, 110x8, 120x8, 130x5

Incline BB Press:
185x10, 225x8, 4, 4

Seated Calf Raises (plate loaded):
5x8, 8, 8, 8

DB Pullovers:
100x 8, 8, 7

Hanging Leg Raises:
12, 12, 12

Decline BB Press:
225x 12, 10, 8
 
Last edited:
Do you do your leg raises with bent knees or just straight legs sorta like a gymnast? If that makes sense...

Re-read your belt lifts....duh on my part.
 
10/2

DB Rows:
100x8, 120x8, 140x8, 160x4
...PR BABY!!

Lat Pulldowns:
180x8, 200x8, 6, 6

Standing Calf Raises:
300x8, (580+35)x8, (580+45)x8
...first was iso, then I switched to both legs.
...the rack goes to 580 so I had to rig it up with the extra

Bent over rows:
185x8, 8, 8, 8

Iso Cable Pulldowns:
150x8, 180x8, 200x6

...supersetted with...

Bench V-Ups:
20, 20, 20
 
what is a bench v-up?

i used to do db rows with my other hand on my thigh/knee, free from the bench or rack. Its an old school way i read i think dorian did and branch and jonnie. U should try um. I do them standing holding the rack now tho because you can do more weight but that doesnt mean the other way is less effiecient....anyway at least im still weighing more then you lol. I dont look as good tho...
 
You might be larger than me, but are you stronger than me?

...Also bench v-ups are kind of hard to describe...

Take a look here:
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And imagine that on a bench...i think it helps bring the obliques in a bit more for stabilization.
 
10/3

Standing Preacher Curls:
115x8, 8, 6

French Presses:
115x8, 155x8, 6

Standing Iso Calf Raises: (each)
280x8, 8, 8

Alternating DB Curls:
50x8, 60x8, 70x5, 45x8
...no rest between last two sets

Kickbacks:
35x8, 45x8, 8

BB Wrist curls:
135x10, 10, 10

Seated Ab Machine:
180x10, 10, 10
 
I am planning on doing a 20-rep squat day...any critisism on that? I think I can get 315 for 20 with a belt or 275 without one...

Or should I just go heavy?
 
PumpingIron said:
you do 20 reps every leg day?
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yes thats what i was told to do.

its my finisher exercise. i do a light weight although its semi heavy for me lol and try to get 20reps.

ive done 20back squat reps, leg press 20reps, and zerker for 20 havent tried front squat
 
zercher...btw

You must have a much different routine than I...but I was feeling frisky and was just thinking about doing it for fun. :D
 
PumpingIron said:
zercher...btw

You must have a much different routine than I...but I was feeling frisky and was just thinking about doing it for fun. :D
Click to expand...

you have seen my routine. mfbb i think thats his name told me tod o widowmakers after each leg day. leg day consists of a few things with only 1 set of heavy direct thigh work followed by 20rep set as what you hope is ur max weight for that repage of course its brutal
 
yea nyc u are correct...20 reppers every leg day for DC

i say go for it PI...they are a good way to shock ur legs up

i'm gunna try 4 sets of 15 with 275 this week for leg day...i actually have a preference for higher reps on leg day, i feel that it helps gaurantee good depth and form and is much safer than extremely heavy squats. ur legs will grow with any rep range, it's just how far u can push ur thresh-hold
 
10/4

Squats:
135x8, 225x8, 275x20, 275x8

Standing Leg Curl:
100x8, 150x8, 180x8

Leg Extensions:
180x8, 220x8, 260x8

...A combination of a lack of sleep, long work days and a cold I am fighting off and I felt like ass and called it a day.
 
Nice squats! Btw yeah I'll admit your core is stronger, but your waist is bigger too!

Actually thats pry not true either...dammit. You win. :thumbsup:
 
Travis said:
Nice squats! Btw yeah I'll admit your core is stronger, but your waist is bigger too!

Actually thats pry not true either...dammit. You win. :thumbsup:
Click to expand...

I'm probably 30~31, with a conservative estimate...

But wearing a belt will take out the stabilizer muscles, giving less work to your core and thus making it smaller.

Dexter Jackson doesn't do squats or dealifts without a belt and without a smith machine, precisely because of this.
 
nycste said:
275x20 wtf. goddam man how
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I was impressed myself. No belt either. I felt like crap before and almost puked after. I probably should have taken the day off, but I wanted to get atleast some work in and take 2 consecutive days off this weekend...
 
10/6

DB Military:
90x8, 110x8, 6, 75x8
...no rest between final two sets

DB Shrugs:
120x12, 140x12, 160x12

Seated calf raises:
6x8, 8, 8

Rear Laterals:
35x8, 40x8, 8

Side Laterals:
35x8, 40x8, 8

Front Laterals:
40x8, 8, 8

...supersetted with...

Bench V-Ups:
20, 20, 20
 
damn u beat my 110 db shoulder press for 6....ur throwin up some sick weights bro

we have very similar lifts and i would assume size...ur a lot leaner tho , it's too hard for me to stay lean so i said fvck it lol
how tall ru?
keep up the good work
 
10/8

DB Bench:
100x8, 120x8, 130x5

Incline BB Bench:
185x8, 225x8, 6, 4

Decline Cable Flys:
80x8, 100x8, 120x8

Seated Iso Calf Raises:
2x8, 8, 8, 8

75+ degree Decline Bench Crunches/Sit-ups:
20, 20, 20
 
PumpingIron said:
I'm 5'11"

Where do you lift at?
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lol so u got me by 3 inches, i'm 220 but ur significantly leaner judging by ur avi

i'm a trainer at bally's in springfield so i workout there, and also diamond gym in maplewood (where most of the animal pak ads are shot). what about u?
 
10/9

BW: 213.5

Deads:
225x8, 315x8, 405x6, 495x1

Lat Pulldowns:
180x8, 200x8, 220x7

Standing Calf Raises:
625x8, 8, 8, 8
...Stack(580) + 45

DB Rows:
140x8, 150x8, 160x6

Bench Crunches:
20, 20, 20, 20, 20

Iso Cable Lat Pulldowns:
160x8, 200x8, 220x6
 
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