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Dan's Training Log

seaman0385

New member
Newbies
Joined
Jan 14, 2009
Messages
8
Well I thought I would start logging my routine so I can get some constructive criticism and more importantly some helpful tips.

When I first started exercising (will be 2 years ago this coming July), my goal was to lose weight and have a somewhat lean build. I was successful in accomplishing this task, as I lost 47 pounds having went from 199 to 152lbs in about 7 months with almost perfect dieting and high intensity cardio/lifting. What a great feeling, let me tell you!

I stand right now a little over 20lbs of muscle and fat more from where I stopped doing consistent cardio, hovering around 175ish. Although I would like this number to go up, I would also like to see some great strength gains. The routine I have been doing the last few months is as follows:

Monday - chest
Tuesday - back
Wednesday - Off
Thursday - Shoulders or Bi's/Tris
Friday - Bi's/Tri's
Weekend - Off

Typically 3-4 exercises per body part and 3-4 sets per exercise.

Tis routine just isn't satisfying anymore, to me. I'm not seeing results and It seems I get tired way too quickly.

I have been doing A LOT of reading on these forums at what other people are doing for strength training and putting on muscle mass.

DC training has caught my attention however maybe I just don't know how to incorporate it into the routine I just started. Please see below and advise:

Notes:
- This log does not include warmups
- I go to Failure on ALL sets
- Weight x Reps x Sets

==============
Monday 4/12/10

*Chest*
Incline DB Press
70x5x3
70x4x2

Pec Deck
120x6x1
130x6x1
130x5x2

*Shoulders*
Seated Military Press
140x5x3
140x5x2
90x7x1

*Triceps*
V-Bar Pushdowns
120x8x1
140x8x5

*Back*
Wide Grip Pulldowns
138x8x1
150x5x2
140x5x3

*Deadlifts*
225x8x1
275x5x1
295x5x1
305x5x1
=================

Wednesday 4/14/10

*DB Curls*
35x6x4
35x5x1

*Reverse Curls*
40x8x4
45x6x1

*Toe Press* - 5 second hold
315x12x1
405x8x5

*Leg Extensions*
140x12x1
140x10x1
140x8x1

*Squats*
135x8
175x4x4
==============

I haven't done legs in a while so as you can imagine, they are pretty F*ckin sore.

I'm used to a routine where i'm going slow, about 2-3 seconds per rep. Where as with this routine it seems i'm going faster. This routine forces me to have an "intense" mentality - that I shouldn't be worried about going slow on the positive or negative, but concentrate more on completing the rep and putting weight up, and shorter rests - as DC training calls for.

Thanks!

-Dan
 
Friday 4/16/2010

*Flat DB Press*
35x20
35x10
70x5x2
70x4x1 - 10 second decline

*Incline DB Flyes*
40x8
40x6
40x6

Good Decline stretches

*Seated DB Military Press*
40x10
40x8
40x6
40x5

Slow declines

*Overhead DB Tricep Extensions*
70x8
70x3
70x2

Slow declines

Bentover BB Rows
95x12
115x8
135x8
145x8
 
Monday 4/19/2010

Preworkout and while training 1 pack of MRI blackpowder, and 4 scoops Xtend

Preacher Curls
80x8
80x6
80x6
80x4

Alternating DB Hammer Curls
25x12
30x16
35x10
30x5
30x5 5 sec decline

Forearms - machine squeezes
50x20
60x10x2
60x9

I went until failure for all sets

Leg press
285x20
450x20x3

Standing leg curls
10x20x2
20x12

Calves
60x20x2
80x15
100x12 - slow decline

Very intense workout.

Figured i'd add this.. I helped spot this guy yesterday who i've known from the gym for a while. He's 147 and benched 360!!
 
Wednesday 4/21/2010

I'd like to get my bench back up to 225. Here is what I did today. I was exhausted and went later with less intensity :(

Flat Bench press
185x3
175x4
165x6
155x6
145x6
135x5

Flat DB Flyes
30x13
30x12
30x10x2 Deep stretch

Rope pulls
100x16x3
100x13x2

Tricep Dips
135x15
150x10x2
150x9
150x8

T-bar rows
70x20
90x15x2
90x13x2

Lat pullups - feet on bench
13
6x3 slow declines
 

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