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02-16-2008, 07:12 PM
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Dods' journal
Ok, so I've been lurking here long enough so I finally decided to start this up. Even if nobody gives any input it will atleast allow me to keep my journal in a differnt spot other than the log book I take to the gym. I've been doing the following split for the past month.
Some stats: Experience:5 years lifting (total of 2 years serious lifting spurts)-College is finally done so I dont see myself taking a long break for awhile. Wt:195 Ht:5'8.5 BF%-I have no idea Split: Monday:Chest/Tri's(Heavy as possible compound movements. 20 min HIIT after workout. ABS Tuesday:Back/Bi's(Heavy as possible compound movements. Wed:Off-try to get some laps in the pool in. 20 min HIIT. ABS Thursday:Shoulders/Tri's(Isolation movements) Friday:Legs/Bi's(Isolation) Sat:Off. Cardio. ABS Sun:Off. I try to go heavy as possible, usually trying to get between 4-6 reps, and usually 4-5 sets of each exercise. The reason I'm hitting Bi's and Tri's two times a week is because I feel like they recover a lot quicker than other body parts. Do you think I should ditch the isolation movements and stick with the heavy compound movements instead? As far as diet goes, I dont have a set schedule of what I eat nor do I write it down but I dont eat junk, drink pop, and stay away from the carbs after 8PM (ususally going to bed around 11). I eat a lot of lean meats(chicken, tuna, also a lot of venison since its cheaper when you kill it yourself  ) Drink atleast 100oz of water/day, and lots of fruits and veggies. . When it gets closer to summer, I may start keeping a log of diet in order to meet my abs for the first time in my life.Supplements: Right now I have some protein on order from Trueprotein (75%whey, 25%waxy maize)-In morning and after workout with water. Animal Pak-Every morning Scivation Xtend(just ran out so I need to order more)-During and post workout Thinking about adding an NO supplemnt sometime soon. I start posting after workout on Monday. Thanks for looking and I will gladly take helpful criticism on anything. Thanks fellas...and ladies ~Brandon Here is an earlier thread from a long time ago with some pics to get an idea of my build. I have improved muscular wise from these pics but unfortunately, I have not improved BF wise since going through my last term of college  So BF is probably about the same.Decided to take the next step..
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-Reliance upon others is weakness for the strong and a strength for the weak 
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02-19-2008, 07:01 AM
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Didnt get to the gym yesterday. My girlfriends aunt went to the big wheel in the sky last night so that was a bit shocking
 . But I will be back today and just not have an off day on wednesday this week. Maybe this extra day off will allow me to throw some more on the bar.
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-Reliance upon others is weakness for the strong and a strength for the weak
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02-19-2008, 08:09 PM
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Chest/Tris
Flat Bench Press: 135x20 185x8 225x6 245x5 265x2 275x3(1st rep was legit, last two forced reps with a spotter)(Personal Record!!) Flat DB Bench Press: 75x8 80x7 80x4(lost concentration and paid for it) 85x5 Seated Cable Flys: Machine is in increments of kg;number shown is kg/arm 12x10 > Decided to stick with free weights after these two sets 14x10 Weighted Dips Usually can hang on two plates, chest was just tired today I guess)BW+45x10 BW+45x8 BW+45x6 CG Bench: Smith machine (Bench on slight decline) 135x10 185x8 205x6 225x3 Reverese Grip Bench: same setup as above 135x10 185x6.5(lost concentration again) 195x7 200x7 Dips: BW only until failure(20 seconds rest between sets) 12,10,8,7,5(rested 5 sec then got one more) Seems the extra day off gave me some strength on the bench. As said earlier, I hit a personal best today so I was pretty pumped. My goal was to hit 3 plates before spring, we will see!! Also, its amazing how a lack of concentration can stop you dead in your tracks. I stopped some reps short because of it, then added weight and was able to pump out one more rep than before, pretty crazy. Always, Any criticism is much appreciated.
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-Reliance upon others is weakness for the strong and a strength for the weak
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02-20-2008, 10:16 AM
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Congrats on the the new bench high!! I need to do a max...
If that extra day of rest gave you additional strength, seems to me that your body had more time to recover and that you might benefit from an extra day of rest for each day of exercise.
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Some people are like Slinkys. They aren't really good for anything, but they bring a smile to your face when they're pushed down the stairs.
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02-20-2008, 10:34 AM
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02-20-2008, 12:30 PM
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Thanks guys. Remember though, the CGBP and RGBP were done on the smith so the numbers arent true. I dont know why, I just feel more comofortable doing RGBP on the smith.
Also, any of you guys ever use something like the humansport maxrack, or something like a jones machine?(Boyd, maybe you can give some input on this because I noticed on your site you said you had one). How did you like it? I was thinking about using it when I dont have a spotter? For those that dont know it is sort of like the smith but it allows for horizontal movement also, not just vertical.
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-Reliance upon others is weakness for the strong and a strength for the weak
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02-20-2008, 12:39 PM
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I've used the Jones and machines like it. Pretty close to free-weight.
If you are doing stuff on the smith, just don't count the bar.
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The Resident Training Log Ballbuster.
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02-20-2008, 12:39 PM
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This is the one I have seen. Saw it for about $499 or $599 I think, at The Sports Authority  Here are the specs GOLD'S GYM POWER AXIS * Free Moving Smith Machine: * This incredible Smith rack bends on its axis so you can exercise in ways you never thought possible. * Traditional Smith Machines have a fixed path of motion; the Power Axis doesn't. * The Power Axis allows you to exercise more comfortably and define your muscles differently than ever before. * Safety Spotters: The Smith Machine is so popular because of the unique "spotters" that lock the barbell into place to ensure proper form and maximum safety. To adjust, you simply twist the bar and it unlocks. * Adjustable Angle: Although the Power Axis has no fixed path, you can adjust the angle and lock it in place to set a path for yourself. * Utility Weight Bench with Flat, Incline,Vertical and Decline Positions: * Use the Power Axis for more than just squats. It comes with a utility weight bench so you can perform all of your favorite upper body exercises as you would normally, only with the added safety of a Smith Machine and the versatility of the Power Axis. * 6-Roll Leg Developer: Develop quadriceps and hamstrings with this comfortable 6-roll leg developer. * Rolled Vinyl Preacher Pad: The preacher pad comfortably isolates your biceps and ensures proper form while exercising your arms. The preacher pad is removable when not in use. * Curl Yoke: Using the curl yoke is a great way to target your forearms and biceps. * Exercise Chart: Learn which exercises focus on what muscle groups and how to perform each exercise most effectively with this step-by-step exercise chart. Height: 84 in Width: 82 in Depth: 57 in Shipping Weight: 380 lbs Steel construction Assembly required 90-day manufacturer warranty Allow 2 weeks for delivery Ground shipping only
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02-20-2008, 01:40 PM
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Thanks Jlozan, I know some people that think the bar weights 15lbs but to me, it virtually weighs nothing so I will note that change on future logs.
RGBP doesnt look too impressive anymore..haha BGLD, here is the one we have at my gym. Maybe Ill try it today for some yates rows. 
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-Reliance upon others is weakness for the strong and a strength for the weak
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02-20-2008, 01:58 PM
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And I think with the Smith, you have to decrease -25 lbs or maybe it's -35?? for an accurate measurement.
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02-20-2008, 02:12 PM
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The BB is connected to a vertical bar via a "+" joint on both sides and at the vertical bars slide horizontally via bearings on the top and bottom of the rack. It is actually very smooth from the time I've messed around with it. Instead of the wrist curl feature smith machines have to re/unrack the weight, you actually have to slide to bar between the notches on the rack.
Anyways, cant wait for back day today, going for a PR on deads, a measly 315 haha, oh well, gotta start somewhere
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-Reliance upon others is weakness for the strong and a strength for the weak
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02-20-2008, 02:32 PM
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02-20-2008, 06:44 PM
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2/20/2008
Back/Bi's Really trying to push myself hard and go heavy as possilbe, looks like its starting to pay off. Deads: Alot of sets here. I kept going because I was pumped to get these PR's. Back pump was insane. 135x10 185x8 225x8 275x7 295x6 315x6 365x2 (Suprised myself here, as you can see from an earlier post, I was only going for 315 but I crushed it today)*Back pump was insane after these so I decided to skip BO Rows until next week. Added cable rows this week instead* Wide Grip Pullups: Definitely my weak point. BWx8x3, BWx6(5 sec pause then got one more) Bent over DB rows: 80x6 90x5 100x6 (cheated a bit on last rep,rotated my back a little to help get the weight all the way up) Close Grip Cable Rows 155x10x3 DB Shrugs: 100x10x2 Straight BB Curls: (5 second neg) 45x12 65x8 85x6 100x4(okay, maybe 2 second neg on this one )Hammer Curls: (Both arms at same time) 35x10 35x8 40x8 Felt great today. Really pushed myself to my personal limit today on deads. Think I could have got 375x1 but decided to stop where I did as I was already happy. The reason I stated I got 365x2 is because I counted the intial pull from the ground and then did one more. Does the intial pull from the ground legitimately count? Time to go eat!!!
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-Reliance upon others is weakness for the strong and a strength for the weak Last edited by dods; 02-20-2008 at 09:31 PM.
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02-26-2008, 07:36 PM
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Heres an update:
2/22/08:Shoulders/tri's Workout ended up being a little longer than I planned DP Military: 55x12 70x7 80x6 switched to BB after this because I failed to get the 85's up from my lap BB Military: 135x8 145x6 Power cleans: decided to do these while I waited for some DB's to be freed up 135x3x2 Lateral Raise: alternating 25x8 30x6 35x5 40x5 Front Raise: alternating 25x5 30x5 35x5 40x5 BB Shrugs: 135x10 225x10 315x8 375x3 Dips: BWx10 BW+45x8 BW+90x6 BW+100x6 DB kickbacks: 25x8 30x6 Overhead cable extentions w/ rope: 60x10 80x8 80x8 80x8 12/24: Legs I really wish I would have done legs when I first started working out. I'm really paying for it now as its easily my weakest point Back Squat: BWx12 135x8 225x7 275x2 Front Squat: 135x6 155x7 165x7 SLDL: 135x10 155x8 175x8 Calf Raise: 95x10 115x10 140x15 140x10 Adductor: 90x10 110x12 130x8 Abductor 90x10 110x10 12010
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-Reliance upon others is weakness for the strong and a strength for the weak
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02-26-2008, 07:48 PM
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2/25: Chest/tri's
Flat Bench: 135x12 185x10 225x10 260x4 275x4 275x5 Incline Bench: 135x8 185x6 205x4 225x3 DB flies: Use my phone for an mp3 player and it must have fell out of my pocket half way through last set because I smashed the 60# right on it=no phone or music now...  45x10 50x8 60x6 Dips: BW+45x12 BW+90x5 BW+90x3+1 Close Grip: moved to free weights(previously on smith) 135x10 185x4 185x5 Reverse Grip: moved to free weights(previously on smith) 135x10 185x5 185x5 2/26: Back/Bi's Deads: 135x8 225x8 275x8 315x5 365x3 385x1 Yates Rows: 135x10 165x8 185x6 Wide grip pull ups:terrible at these BWx8 BWx8 BWx6 Close grip pulldowns: 90x8 110x8 130x5 DB Rows: 80x6 90x6 100x5 BB Shrugs: 225x8 275x6 315x7 Behind the neck shrugs: 315x7 BB curl: 45x8 65x6 75x8 95x5 105x3 Hammer Curls: 35x8 40x7 40x7 Rope curls: 90x10 100x6 Definetly getting stronger every week as I'm able to either add on weight or pump out one more rep. Cant wait to see where I'm at in a few months. This is like a drug that I cant get away from. Thanks guys.
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-Reliance upon others is weakness for the strong and a strength for the weak
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