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01-05-2007, 10:45 AM
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Doobs January training
I keep my log on a notepad but I figured I would put it here. Constructive feedback is always golden. I will prob keep this log going till I finish this program at the end of Jan. I am using a m,w,f,sat schedule using a push,pull,push,legs/pull. I will post monday and wednesday in this post and todays after I finish.
from monday jan 1st decline bb bench 190x12 210x10 225x7 incline bb bench 135x12 150x11 165x6 Hadnt done these in a while, testing waters Dips 3x6-12 delts to bars w/lockout overhead rope pulls 130x12 140x10 150x8 db pullovers (nice and slow) 40x12 45x10 50x8 shoulder L laterals, focus on form 15x6 20x6 20x6 db military, focus on form 35x10 40x8 45x8 did abs, bit of a long day weds jan 3rd Deadlift, no belt 225x5 275x5 315x4, grr, I wanted the 5th but form was suffering bb rows, yates style 185x12 235x12 225x12 widegrip pulldowns, nice and slow 135x12 150x10 165x8 Across body hammer curls, slow w/ pinch 30x6 35x6 40x6 lying incline bench curls slow w/pinch 30x6 35x6 40x6 alright, and today (friday the 5th) is rack bench tris and some light shoulders. rock on.
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box 
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01-05-2007, 01:53 PM
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friday, my god this day was terrible, one of the worst lifting days I have had in a long time
rack bb bench, bars set at chest level 190x10 200x8 215x0, ouch, this blasted my drive/confidence cable crossovers 40x12 50x10 60x8 cg bench 135x12 150x8 155x6 tricep rear extensions 15x10x3 military press 95x12 110x12 135x5 bent laterals 25x12 30x12 35x10 tomarrow is squat, I will tear it up then to make up for this
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box Last edited by Dooblecain; 01-05-2007 at 01:56 PM.
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01-06-2007, 01:32 PM
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sat, legs/pull
squats 2 warmups 225x12 275x12 315x8 calf raises 3 sets of 12 widegrip pullups 17 14 16 db rows 40x12 50x12 60x8 t-bar rows warmup 95x12 145x12 195x12 220x8 concentration curls @30 zod curls (variant of incline bench curls, more incline and supinate grip at top of movement, done as slow as possible with a pinch) 30x6 35x6 40x6
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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01-08-2007, 02:02 PM
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Thanks Jlo, its been hard to have good days in the gym as my best friend is back in town for the holidays, going out to the bars takes it toll. I will just double my efforts in the coming weeks.
monday, push Decline bench 195x12 215x9 225x5 grr lost it on this one, wanted 230x6 but wasnt in me this day incline bench 140x12 150x10 175x5 cg bench 135x12 145x10 155x8 dips 3x6 db military 45x6 55x6 60x6 L laterals 20x6x3
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box Last edited by Dooblecain; 01-08-2007 at 02:06 PM.
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01-10-2007, 06:59 PM
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weds jan 10, deadlift day
deadlift 245x6 285x6 320x5 bb yates rows 135x12 185x12 225x12 245x6 pulldowns widegrip behind head 135x12 150x12 165x12 pulldowns, close grip to front 135x12 165x12 180x8 incline bench curls, slow w/ pinch at top 35x6 40x6 45x6 bb curls, slow with pinch at top 55x6 65x6 95x5 happy about deadlifts, its hard because I dont use a belt and my form has to be spotless, cant knock out as much weight as with a belt but I like keeping my back healthy. yates rows are interesting, maybe drop weight and make them slow pinch reps till I cry incline bench curls with 45s is a PR, rock on
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box Last edited by Dooblecain; 01-10-2007 at 07:35 PM.
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01-12-2007, 03:19 PM
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alright, this is getting interesting, I wanted my bench to go up on this program, and it did for a while, now it is kind of plateuing and I need to rethink my strategy. On a huge positive note the majority of my tertiary (shoulder tris bis etc...) muscles are flying and my squats and deads are progressing at a solid pace, yay.
Here was what I just got back from friday january 12th bb bench 205x8 215x5 225x3 grr, I want 6, new goal, do 6 or die rack bb bench, 6" off chest, ~7" of movement 225x12 255x8 275x1 285x1 295x1 alright, partially I did these because I wanted to feel what this weight was like in my hands. 295 was rough off the rack. I have established the top of my bench movement is very strong, if anyone knows some specific things that work the lower portion of the movement for strength, tell me please (keeping in mind I have done bottom up rack bench 0" off chest) seated military 100x12 120x12pr 145x6pr bent over laterals on bench, more isolation so lower weight than typical 20x12 20x12 25x8 cg bench, hands 4" apart 135x12 150x8 wrist clinched and dropped freak thing but watch it -cut last set because of fail pushdowns slow with pinch 150x12 160x12 170x12 light tri kickbacks 3 sets
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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01-15-2007, 04:34 PM
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alright, had to miss a day on sat due to some tightness in my lower back but im up and running again
mon jan 15 decline bb bench 200x12 215x8 225x9+1a pr 235x5 pr incline bb bench 145x12 160x10 175x6 185x2 ran out of energy for it cg bench 145x12 160x6 175x6 dips, delts to bars 8xbw 6xbw 8xbw db military 45x6 55x6 65x6 pr L laterals 20x6x3
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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01-16-2007, 11:39 AM
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tried to make up for missing sat
tues jan 16th -did some light work with a bar testing out some squat form variations. My left knee is acting up in odd ways so I didnt do my normal squat routine. No squats for the rest of the month, goal to see a doctor by end of the month. widegrip pullups 16 15 15 13 6 w/static hold I need to add weight db rows 45x12 50x12 55x12 t bar rows, did these nice and slow so I had to drop weight a bit 12x95 12x145 12x195 concentration curls, normal, supinated and hammer 3 sets with 30-35's zod curls (like seated curls but 2 second up, pinch at top, turn wrist to a supinated grip and 2 seconds down) 35x6 40x6 45x4
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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01-16-2007, 11:47 AM
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Awesome pull ups!! Yeah, better add some weights to them.
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Training Log: http://www.bodybuildingforyou.com/forums/member-journals-light-weight/43055-thearas-log-why-not.html middleweight, here i come!
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01-16-2007, 11:48 AM
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Nice pullups - try 'em with a very slow neg.
Just curious, watcha gonna do in a couple weeks? Start a new journal, you can't change the name of the thread. lol - well, I guess a mod could.
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The Resident Training Log Ballbuster.
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01-16-2007, 07:29 PM
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Yeah, my issue with pullups is I have no effective way to attach weight so I am switching to static holds.
At the end of January I will have been doing this program for about 6 weeks and will change things up somehow, or if I continue to make the gains I have been while using it I may just keep it and confuse people. Fun either way.
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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01-18-2007, 11:30 AM
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alright, I think I need to switch things up and take a day or two off. Was sick last night, didnt sleep well etc... Doob needs to slow down or im gonna hurt something.
thurs jan 18th, bb bench 200x7 at 7th my left elbow felt odd and I just didnt want to aggravate anything. Racked it and was done, no sense in hurting myself to get weight up. bb military 105x12 125x10 135x6 and I was done, any more would have been reckless. Unless I feel incredible tomarrow im not even looking at a weight till monday. I may redo my program so that I am doing incline bb on monday and decline bb on fri. My reasoning for this being that I am starting to receive decreased returns on flat bench which may be my nervous system telling me to f off. I may also institute a heavy week/light week organization to deads, possibly a break from traditional deads moving to sumo or stiff leg. Any thoughts on these or how I could effectively mix up my routine (Ill post it below) is appreciated. Till next time, cheers. ****Doobs current regimine I typically do pyramids with a 12 10or8 6or4 construction as I have consistently received benefit from it. all workouts except for islotions have at least 1 warm up set that is not present in the following. monday decline bb 3 sets pyramid incline bb 3 sets pyramid cg bench 8-10" 3 sets pyramid dips, delts to bars, 3 sets bw db military 3x6 increasing weight L laterals 3x6 weds deadlift 3x6 increasing weight yates bb rows, 3 sets pyramid pulldowns 3 sets, if im not worked enough I do 3 sets of heavy cg pulldowns bb curls 3x6 sets slow with a pause/pinch at top incline bench curls 3x6 done same as bb curls friday rack bb bench OR flat BB bench 3 sets pyramid cg bench 4" elbows out 3 sets pyramid tricep kickbacks, 3 sets bb military 3 sets pyramid seated bent lateral raises 3 sets sat squats 3 sets pyramid, wide stance, almost sumo slow calf raisers 3x12 widegrip pullups or chins, 3-4 sets/fail t-bar rows 3 sets db rows 3x12 concentration curls w static holds, normal, supine and hammer zottman curls 2 secs up, 2 sec pinch 2 seconds down, 3x6
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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01-18-2007, 11:35 AM
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Quote:
Quote:
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The Resident Training Log Ballbuster.
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01-18-2007, 12:32 PM
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Ha, you're right I never outlined the goals I have.
General size gain with a secondary focus on strength, this program has been doing that but my body is starting to adjust and thus I need to breath some new life into it. As far as specifics go I am trying to increase size in my pectorals (preferably lower area as I have a bit of gyno), all delt heads, teres and lats essentially working on my V and trying to give myself lower pectoral definition/lines. My legs are naturally large so while I still do heavy squats I dont focus on legs. also february is my last bulk month and after that I may be switching to a more simplified weight routine (or a high intensity agility oriented routine with lots of olympic lifts) with HIIT on days I do not lift. Thus far my ideas for how to invigorate my current routine are: -Take out flat bb bench, may seem odd but doing decline and incline bb on mon/fri should be ok for the following month. -simplify some of my isolations, possibly dropping some or switching to a different type of isolation. -add in SLDLs, leg day or dead day not sure -rework my squats and give intense thought to my form such that I can begin to do normal breadth squats again -doing static hold chins or finding some way to add weight -switch up type of bb rows I am doing, or modify the way I attack yates -simplify/remove/rework my back workouts on leg day
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6'2" 224 bench 265 squat 405 deadlift 385 my best friend once told me real strength doesnt come in a box
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01-20-2007, 08:42 PM
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Damn dude, that is too long to read. So, you want to gain size and lose bodyfat? Have you stopped progressing anywhere? If not, I see no reason to not continue to lift heavy.....
To lose some bodyfat, just start by adding 20-30 minutes cardio after lifting. You could also add a couple HIIT days in the morning.....even cut off carbs besides surrounding your workout. SLDLs on leg day as warri0r stated.
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The Resident Training Log Ballbuster.
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