Dens228 Log

[Dens228]

Workout #2 of my intensive cruise. Going to workout EOD using Tier ! days 3 and 4 for a total of 4 workouts, then 3 or 4 days off and back at it.

Today......six sets of each, last set to failure is only one listed.

Seated rows x5
Close grip pulldowns x4
Dips x4
Shrugs x29, not muscle rounds, pump set
Pressdowns x30, not muscle rounds, pump set.
Pulldown crunches x6

I did pump sets instead of MR's for shrugs and triceps. Just to give my delts and elbows a rest.

 

[Dens228]

Third workout of intensive cruise........

Muscle rounds, only last of 6 sets listed.

Leg Press x6
Leg Extensions x31, not a Muscle round
Seated leg curls, x100, not a muscle round. Got the great idea to shoot for 100 reps on these, complete spur of the moment thing.

Seated Calf, MR's, x6
EZ bar curls x31 plus burnouts at the top until I cried.

Also started NPP yesterday........
Right now I'm at 600 mg test C, 600 mg NPP.
NPP will stay the same, Test will go up at some point.

 

[Dens228]

Last workout of intensive cruise.........couple days off then I start my blast on Friday...

Today...........MR's unless noted, only listing the 6th and final set of each exercise.

Seated rows x6
Close grip pulldowns x5
Decline bench x6
Lateral raises, 21's, did full, then top half, then bottom half, almost made it through twice.
Rope pressdowns x5
Crunches x30

I tried to really avoid any stress on the lower back this cruise as it's been tight and tired for the last three weeks or so.

 

[Dens228]

Alright, started my second blast.......weight today was 229.

Currently using 600/week NPP, 900/week Test C
For leg work this blast I'm upping the reps a bit to save my knees. Except on MR's I'll keep it textbook.

Workout today.

Leg Press x12
Leg Extensions x19 to failure
Leg Press x19 to failure
Seated leg curls x13 to failure
Leg Press calf x15, 12, x9, x6 all to failure

Supersets:
Close grip pulldowns 21's to failure supersetted twice with
Band crossovers 1 1/2 reps to failure

Side laterals 21's to failure supersetted twice with
Cable crunches

EZ Bar curls 1 1/2 reps to failure superstted once with
Pressdowns 1 1/2 reps to failure

 

[mich29]

i like your leg workout high reps

 

[Dens228]

i like your leg workout high reps

I kind of came to the high reps out of necessity. The heavier weight/lower reps tend to aggravate my knees. And all in all I think I get better results with the higher reps.

 

[Dens228]

Day two of my second Fortitude blast........
Weight was an even 227.

Close grip pulldowns x8
T-bars x9
Close grip pulldowns x9
Decline bench x9
Band crossovers x13
Side Lateral raises x12
Shrugs x9

Now the high rep stuff
Giant set of:
Leg press x26
Leg Extension x15
Seated calf x16

Superset of
Leg Press, did 21's, full rep, stretch portion, top portion without lockout, almost made it through twice!
Seated leg curls, 1 1/2 reps x16

Loving the intensity elements I added to the pump sets!

 

[Cerberus777]

I was thinking about starting a log. Then I saw yours, never logger a workout.

You're doing great, keep killing it!

 

[Dens228]

I was thinking about starting a log. Then I saw yours, never logger a workout.

You're doing great, keep killing it!

Thanks C. This is the first time logging each workout, it keeps me honest!
Loving the program too!

 

[Dens228]

Tough day today after a long night.
I coach my 13 year old in football, he is our quarterback and linebacker.
I know he's my son but he's one tough little dude. He broke his collarbone in the game. Turns out he played about 10 plays with it, including braking a few tackles on a touchdown run. I could tell he was hurting but he kept telling me he was fine. We were lucky it didn't get worse....clean break and it's lined up nicely. 6-8 weeks on the sidelines.

Now on to my workout:

Muscle rounds today, only listing the last set of six, they are all to failure

Belt squats x4
Hack squats x5
Leg extensions x6
Seated leg curls x3
LP calf x5
Seated calf x3
EZ bar curls x9, way underestimated the weight on this one!

 

[Dens228]

Week 1 Day 4 of FT basic Tier 2.

Weight was 228.

Muscle rounds so only lasting the 6th set of each exercise, which is to failure.

Cable rows x6
T-Bars x3
Close grip pulldowns x5
Decline Bench x3
Cable crossovers x2
Laterals x6
Facepulls x6
Lying tricep extensions x2

Right now I'm taking 25 grams of Glycofuse with my preworkout about 20 minutes prior to the workout. And 30 grams hydro whey, 25 grams Glycofuse, and 10 grams EAA's during.

 

[Dens228]

Jacked up my right knee again...it was feeling great, bam! Same as last time.
I think I'm going to have to really stick with higher reps and just the exercises that don't aggravate it. It seems to have as much to do with the order of exercises as the exercises themselves.

So here's the workout today:

Legs were in zig zag
Belt squats x8
Leg Extensions x21
Belt Squats x10
Seated leg curls x16
Belt squats x7

Leg press calf raises x16, x14, x13, 10, 7. It was during these that I felt the knee tighten up. I think it may have been from doing belt squats first. I usually do them as the second MR exercise.

Lateral Raises x27, x22, supersetted with crunches
Shrugs x19 supersetted with crunches

DB curls x27, x22, supersetted with
Pressdowns x22, x17

 

[Dens228]

Been swamped with work and football so a couple days behind on the log.

Weighing around 226, feeling strong. Knee feels better.

Thursdays workout.......
Alternating
Med Grip pulldowns x8, x8, with
T-Bars x8, x9
Alternating
Dips x11, x11, with
Flyes x13, x10
Alternating
Side laterals x9, x8, with
Shrugs x11, x8
Giant set of
Leg press x40
Leg extension 21's to failure
Seated calf to failure
Another Giant set of
Leg Press 21's to failure
Seated leg curls 21's to failure
Seated calf to failure

Today's was muscle rounds, 6 sets per exercise, only last set to failure, only last set listed
Leg Press x4
Hacks x2
Leg extension x6
Seated leg curls x3
Leg press calf x7
Seated calf x4
Standing calf x5
EZ bar curls x7
Crunches high reps

 

[Dens228]

Look at that! I've been spammed!

Yesterdays workout:Muscle Rounds, 6 sets, only last one to failure..........

Med grip pulldowns x4
T-bars x4
Close grip pulldowns x4
Smith rows x3
Decline bench x4
Dips x5
Band crossovers x3
Side laterals x6
Front laterals x7
Face pulls x4
Pressdowns x5

 

[Dens228]

In my quest to heal my knee I'm keeping the reps higher on leg work except on the muscle rounds.

Weighed a solid 229.8 this morning.

Today's workout.
Alternating the following:
Leg Press x20
Leg extensions x24
Leg Press x20
Seated leg curls x19
Leg press x27

Then:
Seated calf 5 sets, all to failure reps from 14 down to 7

Side laterals 21's to failure
Front raises x19
Shrugs x25
These were alternated with crunches.

DB curls x26, x19, superset with
Lying tricep extensions x24, x1 1/2 reps to failure

Peri-workout shake is 50 grams Glycofuse, 30 grams hydro whey, 10 grams EAA's.

Cycle is now per week-- 600 mg NPP, 1050 grams sust.

 

[Dens228]

Great workout today........I'm incorporating some different techniques in the pump exercises.

Weighed in today at 230.2.

Workout.........
Close grip pulldowns x8
T-Bars x10
Close grip pulldowns x9
T-bars x8
Incline bench x10
Band crossovers x10
Incline Bench x9
Band crossovers x8
Lateral Raises x9
Shrugs x12
Lateral raises x7
Shrugs x9

Giant set of:
Leg Press x21's to failure
Leg extensions x17 then partial burns until I cried
Seated calf...x who knows did full reps then partials until I couldn't move.

Another gian set of:
Leg press x 1 1/2 reps to failure, full rep then bottom half
Seated leg curls x 21 then partials until I couldn't move.
Seated calf, same as first set.

Then I slowly crawled out of the gym..............

 

[Mini Truck]

Stopping In For a Visit

Good job with your log Dens!!!!!!!

Loving the FT as well :headbang:

-MT

 

[Dens228]

Good job with your log Dens!!!!!!!

Loving the FT as well :headbang:

-MT

Thanks MT.
I think I'm getting better results and less beat up this time by picking up on the nuances that I glossed over first time through.

I'm using my imagination to come up with different exercises and combos and less compounds during the zig zag.

 

[Dens228]

Day 3 of week 3, muscle rounds..........

As always, 6 sets of 4 reps, unless noted, only the last set to failure.

Leg Press x3
Hacks couldn't do it, knee was screaming at me
Leg extensions x6
Seated leg curls x5
Leg press calf x3
Seated calf x4
Standing calf x6
Concentration curls x6

 

[Dens228]

Week 3 day 4.........
Muscle rounds again.

Weight was 231. Energy is good

Close grip pulldowns x5
T-Bar x3
Pullups only got 5 sets, last set was 2 reps
Cable rows x7
Dips x3
Incline bench x5
Band crossovers x3
Side laterals x2
Seated press, just did high reps x30
Face pulls x6
Rope pressdowns x7

Next week I'm back at tier 2 for a week.