NotDatGuy's Training Log

[NotDatGuy9000]

Here's the routine:
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Day 1
Chest & Triceps:
Dips @ 12,10,8,6
Machine Dips* @ 12,10,8,6

Tricep Extensions @ 12,10,10
Tricep Pushdowns @ 12,10,10
Incline Flies @ 12,10,10
Chest Flies @ 12,10,10
*also known as machine tricep presses, but the movement is still a dip like motion.
==============
Day 2
Quads and Calves:
Leg Press @ 12,10,8,6
Lunges @ 12,10,8,6
Leg Extensions @ 12,12,10,10

Calf Raises @ 5 x 20 w/ 20 second rests.
==============
Day 3
Back and Biceps:
V-bar Cable Rows @ 12,10,8,6
Neutral Wide Cable Rows @ 12,10,8,6

Pullups @ 12,10,10
V-Bar Pulldowns @ 12,10,10
Standing Bicep Curls @ 12,10,10
Concentration Curls @ 12,10,10
==============
Day 4
Missed/Accessory Day:
Stiff Leg Deadlift @ 12,10,10,8
Cable Face Pulls @ 12,10,10,8

Strict Lateral Raises @ 15,12,12,10
Shrugs @ 12,10,10,8
==============
Other info:
I giant set everything, very little rest between compound exercises. My rest is simply changing handles or walking to stations. I alternate muscle groups once I start hitting my isolation work.

Rest-pause as needed, I try to push reps to desired count no matter what. Rest periods are exactly 1 minute long. I time my rest periods.

This will change occasionally to fit my needs. I will post my first log tonight.

 

[NotDatGuy9000]

Couldn't do my workout tonight. I hurt my chest from doing dips, it's kind of frustrating. Oh well, I'm going to lay off pushing exercises until the pain subsides. I may replace dips all togeather.

 

[puccah8808]

My pec was hurting today, too. Boooo!

 

[NotDatGuy9000]

I don't think it's just dips, my chest gets hit pretty hard after close grip pullups, pulldowns, and rows. It shouldn't, but it does.

 

[puccah8808]

Well, your volume and sets were pretty insane yesterday!

 

[NotDatGuy9000]

Those are seperate days haha! My bad. I'll fix it on my post.

Chest + Triceps is one day, Back + Biceps are another. I'm running a split and I actually took the past two days off.

Edit:
Nothing serious, just some inflammation from stressing the ribs. I'll stay away from dips here on out.

 

[NotDatGuy9000]

All healed up, gotta change the routine above. Going light for a while, but I'm getting an insane pump so its working well.

 

[Famine]

Will you be adding in any bench and squats?

 

[NotDatGuy9000]

As of my update lighter routine, yes. I am doing dumbbell front squats, leg press, and high bar. I'm backing off bench for a little while because my chest has exploded. My triceps are highly lack luster, as are my upper pecs. I'm doing a far bit of overhead work right now. I'm still doing flies for upkeep, but I'm avoiding loading them heavy to make sure it was just a rib issue. Once I feel confident I'll get back on benching.