Happydude's Training Log

[happydude]

Figured I may as well start a training log on here. Hopefully it will motivate me to more strictly keep track of stuff and lend a sense of continuity to my struggle for a bit more bulk.

Monday, June 25, 2007
Monday was a big day since I finally got my bench up and over my body weight (148 lbs), though was surprised how much over I was able to go. Was doing roughly 3 sets of 8 at around 135lbs or so and on Monday switched it up to 4 sets (8x135, 6x155, 6x180, 6x155). Next big goal will be to get up and over 200!

Tuesday, June 26, 2007
I just started doing squats again as of two weeks ago and I nearly forgot how bloody hard they can be! I feel weak as hell but have started out doing roughly 190lbs for 3 sets of 6.

Leg press is also steadily climbing and was able to hit 475 lbs today with a great deal of grunting and sweating. Think I may concentrate on technique in the next couple weeks though since my left hip was bothering me slightly after today's quad workout.

[happydude]

Well I finally got a new program together and started it today! Looking forward to the next month or two to see what kinda results I get.

MONDAY JULY 2, 2007

Deadlift
8 x 135
8 x 175
6 x 185
5 x 205

T-Bar
8 x 65
8 x 100
7 x 110
6 x 120

Lat Pulldown
8 x 120
8 x 150
8 x 180
6 x 185

Wide-Grip Pullups
10 x Body Weight
10 x Body Weight +10
10 x Body Weight +15

Preacher Curl
10 x 35
8 x 65
8 x 70

Squats
8 x 135
8 x 155
6 x 175
6 x 180

[dannyboy9]

Glad to see you took a step forward and started a log. What's your new workout program look like happydude?

[happydude]

I liked the look of a split jlozan84 is using so I decided to try it for a few weeks, minus the rather heavy weights.

Monday/Thursday is Back, Biceps, and Legs
Tuesday/Friday is Chest, Shoulders, Triceps

What I'm more trying to focus on is doing exercises like Deadlifts, Bench Presses and Squats, and then augmenting those with a couple supplementary exercises for each muscle group. Hopefully it should work out better the way it's split up and with cutting less effective exercises that aren't serving much of a purpose.

I'm hoping this new program, along with pushing myself harder in each exercise should help me gain some size and thickness in my chest and back.

My big goal right now is to get my BSD over 900 by my birthday (April 2nd, 2008), though I'd like to have my Deadlift and Squat up around 300 by Christmas.

[happydude]

Well, my shoulder has been rather sore this week so I skipped chest/shoulders on Tuesday and likely will tomorrow as well. It does however feel alright when I'm doing back work so did a little workout tonight.

If anybody has tips for building leg strength feel free to post em up. Despite the squats and leg presses I feel like I am really lacking in that area of my training.

THURSDAY JULY 5, 2007
Deadlifts
8 x 135 (warmup)
8 x 185
6 x 205
3 x 225

T-Bar
8 x 65 (warmup)
8 x 100
7 x 100
6 x 110

Squats
8 x 135 (warmup)
8 x 185
6 x 190

Leg Press (one-legged)
8 x 135 (warmup)
8 x 185
6 x 205

Calf Raises
8 x 50 (warmup)
8 x 90
6 x 100

Pull-Ups
10 x Body weight
10 x Body weight
10 x Body weight

[happydude]

Irritated that my shoulder is a bit sore, though I figure letting it rest and get better before I start up on chest and shoulders again is probably the best idea. On the plus side I am making some great improvement in my back work and really feel like my technique on things like deadlift and squats is falling into place.

MONDAY JULY 9, 2007
Deadlifts
8 x 135 (warmup)
8 x 205
7 x 225 (Felt like a machine pumping out 7 of these, nice and smooth)
3 x 245 (245 this week felt like 225 did last week, nice to see that kind of improvement!)

BB Row
10 x 115 (warmup)
8 x 135
8 x 155
6 x 155

Hanging clean
10 x 70 (warmup)
8 x 80
7 x 85

Seated Cable Row
10 x 105 (warmup)
8 x 135
8 x 150
6 x 165

Squats
10 x 135 (warmup)
10 x 135
8 x 155
6 x 175
*Took a close look at my technique during the warmup and found that I was really only going to just about 90 degrees. I did another set at the warmup weight to get the feel of going more 'ass to the grass' before increasing the weight and trying to keep that deeper squat technique.

Leg Press (one-legged)
8 x 135 (warmup)
8 x 185
6 x 205

[happydude]

WEDNESDAY JULY 11, 2007

Went and did 30 minutes of cardio today, which I have been neglecting lately. While I was at the gym I couldn't resist hopping on the bench press to see how my shoulder felt with some weight. Did 12 x 95, 10 x 115, 8 x 135 with hardly any pain, so that's a good sign.

Hopefully by Friday I should be good to jump back into my chest/shoulder day, albeit taking it easy until I'm 100% sure my shoulder is better.

[happydude]

If anybody would be so kind, could you explain how using rack deadlifts can help me work on my strength for one part of the deadlift? Particularly the start, lifting the weight off the ground.

Thursday July 12, 2007
Deadlift
135 x 10 (Warmup)
205 x 8
225 x 6
245 x 5
275 x 1 (After doing 245 I felt pretty good and decided to go for it, really happy!)

Lat Pulldown
10 x 120 (Warmup)
8 x 165
6 x 180

Wide-Grip Cable Row
10 x 90 (Warmup)
8 x 120
6 x 135
5 x 150

BB Row
10 x 115 (Warmup)
8 x 135
6 x 155

Squats
10 x 135 (Warmup)
8 x 155
6 x 175
6 x 185

Leg Press
10 x 315 (Warmup)
8 x 405
6 x 425
5 x 445

Standing Dumbell Curl
10 x 27.5 (Warmup)
8 x 30
8 x 35
6 x 40

[happydude]

Friday July 4 (Chest/Shoulders/Tris)

Flat Bench Press
Close 165 x 3 x 3
Mid 165 x 3 x 3
Wide 165 x 3 x 3

Hammer Strength Press
10 x 45/side
8 x 70/side
6 x 80/side

Side Raises
10 x 20
10 x 30 x 2

Rear Delt Cable Raise
10 x 30
10 x 40
10 x 45

Tricep Pushdown
10 x 80
8 x 100
6 x 120

[happydude]

Monday July 7 (Back/Legs/Bis)

Gym was hot and humid as always today. Couldn't catch my breath whatsoever while doing zerchers.

Deads
10 x bar
10 x 135
4 x 225
4 x 325
2 x 365
1 x 375

Bent Over Barbell Row
10 x bar
8 x 135
7 x 185 x 2

Lat Pulldown
10 x 135
8 x 165
8 x 195

Face Pulls
10 x 50
10 x 70

Zerchers (Gassed like a mofo)
10 x bar
10 x 115
8 x 135

Barbell Curl
10 x bar
10 x 65
10 x 75

Single Arm Cable Curl
10 x 30
10 x 40

[lostboyrufio]

Nice dude

[Merk0135]

I'd stop warming up with just the bar. It seems like a huge waste of time, especially if you're still doing it 1/2 through your routine on zerchers. You should be plenty warm by then. Same concept on your lat pull downs. You're already warm, dude, stop fvcking around.

To warm up for deads I make sure I do plenty of stretching for my hammies and lower back. I also do body weight reverse hypers and some body pull downs (similar to rope crunches but you don't crunch your body and I do these standing up). My first set of deads is at 135 for a warm-up, sometimes I do two sets if needed.

[happydude]

You're right dude. I've quit the pyramiding and BS for the most part with my big lifts but keep doing it for my other lifts for some stupid reason. Need to be strict and cut that **** out.

I do alot of stretching before and after my warm-up sets with deads. Has actually helped me with my flexibility for squats as well. Hoping to hit four wheels by the end of the summer.

[Merk0135]

Originally Posted by happydude

You're right dude. I've quit the pyramiding and BS for the most part with my big lifts but keep doing it for my other lifts for some stupid reason. Need to be strict and cut that **** out.

I do alot of stretching before and after my warm-up sets with deads. Has actually helped me with my flexibility for squats as well. Hoping to hit four wheels by the end of the summer.

Do this, on your next workout put your first set where your last set was or just a little under from the week prior on your other lifts.

[happydude]

Tuesday July 8 (Chest/Shoulders/Tris)

Flat Bench Press
Close 170 x 3 x 3
Mid 170 x 3 x 3
Wide 170 x 3 x 3

Hammer Strength Bench
10 x 70/side
8 x 80/side
6 x 90/side

Side Raises
10 x 30
8 x 35 x 2

Rear Delt Cable Raise
10 x 35
10 x 40
10 x 45

Tricep Pushdowns
10 x 80
10 x 100
8 x 120

[happydude]

Thursday July 10 (Back/Legs/Bis)

Squats (ass on heels)
10 x bar
10 x 115
6 x 185
4 x 195

Leg Press
8 x 315
8 x 405 x 2

Squat sled
10 x Me + sled + 90 x 2
10 x Me + sled + 140

SLDL
10 x 135
8 x 185
6 x 205

Narrow Grip Cable Row
10 x 100
8 x 160
6 x 180

[happydude]

Friday July 11 (Chest/Shoulders/Tris)

Flat Bench Press
Close 175 x 3 x 3
Mid 175 x 3 x 3
Wide 175 x 3 x 3

Hammer Strength Press
8 x 80/side
6 x 90/side x 2

Standing Military Press (shoulder already gone)
10 x bar
8 x 65 x 2

Side Raises
10 x 30
8 x 35 x 2

Tricep Pushdown
10 x 100
10 x 120
8 x 120

[happydude]

Monday July 14 (Back/Legs/Bis)

Just taking this week pretty light and giving my body a rest after about 10 weeks of fairly heavy lifting. Am going to try and get some technique vids up to get some feedback as well.

Deads
10 x bar
10 x 135
6 x 205
6 x 225 x 3

Bent Over Barbell Row
8 x 115
8 x 135 x 2

Lat Pulldown
8 x 135 x 3

Narrow Grip Cable Row
10 x 100
10 x 120 x 2

Squat Sled
10 x sled + 90 x 3

Leg Press
15 x 225 x 3

Stretching

[SunnyInc.]

Fifteen reps for leg press? You're insane, right?

[lostboyrufio]

Originally Posted by SunnyInc.

Fifteen reps for leg press? You're insane, right?

Ain't nothing like a widowmaker every once in a while. like 15 to 30.