Merk's Death Log - BodybuildingForYou

Merk0135 · #1 (**permalink**) 02-15-2007, 09:50 AM

Alright, here's my new log. I've posted my entire routine so you guys know what I'm doing before reading each log.

Mon: heavylegs/light pull - 20 min cardio
ATG Squats - 1x6, 1x3,1x2, 1x1
Leg press - 1 set Widows
SLDLs - 1x6,1x3,1x2,1x1
Standing DC Calves 3x8-10
Adductor/Abbductor 2xfailure each
Rack or speed deads 4x6
t-bar row 3x8-12
pull-ups 3xfailure with 5 sec neg
BB Curls 3x8-12

Tue: heavy push/abs - 30 min cardio
BB bench 1x6,1x3,1x2,1x1
DB or BB incline 1x3,1x2,1x1
BB or DB military press 4x6
DB side raise 1x10
CGBP or RGBP 3x6
AB variant

Wed: off

Thurs: heavy pull/light leg - 20 min cardio
Conv. Deads or Sumo Deads 1x6,1x3,1x2,1x1
BB row 3x6
Chins 3xfailure with 5 sec neg
BB Curls 3x6
box squats, zerchers or pause squats 4x8-12
leg press - 3x8-12
SLDLs or 3x8-12
Standing DC Calves 3x8-10
Adductor/Abbductor 2x failure each

Fri: light push/abs - 30 min cardio
BB bench 4x8-12
BB decline 3x8-12
DB Arnold press 3x8-12
DB bent over rear delt raise 1x10
DB front raise 1x10
skulls or dips 3x8-12
ab variant

Sat: off
Sun: off

Dooblecain · #2 (**permalink**) 02-15-2007, 09:58 AM

Looks like fun :-)

Merk0135 · #3 (**permalink**) 02-15-2007, 09:59 AM

Thurs: heavy pull/light leg - 20 min cardio

Sumo Deads
315x4
335x3
345x1
My legs were crushed after the first set as they weren't quite ready to go from heavy leg day on Monday. I wanted to do another set but my legs weren't hearing of it.

BB Rows
205x4
205x5
210x3

Pull-ups
3xfailure w/5 sec neg
about 3-4 reps each.

DB bent over rear delt raise
52.7x10

BB curls
95x10
95x10
95x10

ATG Pause Set Squats
185x8
185x8
185x8
I'm not sure how I did these. My legs were still toast from the sumos so I didn't push it too hard on these.

Hack Squat
90x8
90x8
I almost cried

SLDL's
225x8
225x8
225x8
I thought I was gonna pass out, lol.

DC Calf Raise
225x10
225x8
225x5

Abbductor/Adductor
2 eachxfailure

So far I'm likeing this routine but I think I'm going to move heavy leg day to Thursday and heavy back day to Monday. 72 hours just isn't enough time for my legs to be ready for deads. I had this problem with my last routine when I hit legs on Friday and Deads on Monday. My only concern with swapping the days is doing heavy pull day followed by heavy push day but I don't forsee too much of a problem with that.

Supr@ · #4 (**permalink**) 02-15-2007, 10:43 AM

damn that looks like a killer workout

if i were you i would also move heavy back to Monday and heavy legs to thursday, i've always done back first cause it's extremely hard to do deads and a few other exercises when the legs are just sore as hell. You could switch heavy push to friday if you're scared of doing heavy pull then heavy push.

Did you lower back have a crazy pump after doing sumo deads then SLDL later on?

I'll have my eyes on this log, best of luck in your new routine!!

Merk0135 · #5 (**permalink**) 02-15-2007, 10:48 AM

Quote:

Originally Posted by Supr@

damn that looks like a killer workout

if i were you i would also move heavy back to Monday and heavy legs to thursday, i've always done back first cause it's extremely hard to do deads and a few other exercises when the legs are just sore as hell. You could switch heavy push to friday if you're scared of doing heavy pull then heavy push.

Did you lower back have a crazy pump after doing sumo deads then SLDL later on?

I'll have my eyes on this log, best of luck in your new routine!!

I thought about switching the light and heavy push days as well but not sure I want to do heavy push after light push in the same week.

My lower back is fine. Probably because I couldn't go as heavy as I could on sumos because of the fried legs. 225 SLDL isn't a lot either. On heavy leg day I do about 315-325. I typically get the worst lower back pain from t-bar rows which is why I do them on light back day and higher reps. Deads and SLDLs don't bother my lower back that much unless it is already hurting.

jlozan84 · #6 (**permalink**) 02-15-2007, 10:54 AM

What did you think of the sumos?

Merk0135 · #7 (**permalink**) 02-15-2007, 10:55 AM

Quote:

Originally Posted by jlozan84

What did you think of the sumos?

I thought they were awesome. It just sucked to have my legs throbbing in pain after the first set, lol. I could have gone heavier if I was fresh.

NPayette · #8 (**permalink**) 02-15-2007, 11:25 AM

DC Calf Raise
225x10
225x8
225x5

Heuuu, 3 sets of that? How is that possible? I know after my set of calves DC way I have my eyes full of tears. It kills literally...

5 second negative, and 15 second holding at the bottom? IT IS NOT REST PAUSED!

Merk0135 · #9 (**permalink**) 02-15-2007, 11:31 AM

Quote:

Originally Posted by NPayette

DC Calf Raise
225x10
225x8
225x5

Heuuu, 3 sets of that? How is that possible? I know after my set of calves DC way I have my eyes full of tears. It kills literally...

5 second negative, and 15 second holding at the bottom? IT IS NOT REST PAUSED!

I hold at the bottom for 20 seconds with my calves fully extended. I think that's how they are done. The plates aren't touching on the machine or anything.

NPayette · #10 (**permalink**) 02-15-2007, 11:43 AM

Quote:

Originally Posted by Merk0135

I hold at the bottom for 20 seconds with my calves fully extended. I think that's how they are done. The plates aren't touching on the machine or anything.

Then the weight is not heavy enough or something or you are a super human... I know I couldn't do it for more then 1 set and certainly not rest paused.

it's 15 full second hold at the bottom, he makes people count to 20 cuz generally speaking they are trying to count too fast.

anyway good to see your new training as a bit less volume

CubanChick · #11 (**permalink**) 02-15-2007, 12:48 PM

Quote:

Originally Posted by jlozan84

What did you think of the sumos?

what are sumos???

My training partner is not crazy about Deads but I wanna start doing some on my own.

czymex · #12 (**permalink**) 02-15-2007, 01:00 PM

Quote:

Originally Posted by CubanChick

what are sumos???

My training partner is not crazy about Deads but I wanna start doing some on my own.

Deads are crucial part of your workout CC, you defintly need to mix them in.

Merk0135 · #13 (**permalink**) 02-15-2007, 05:51 PM

Quote:

Originally Posted by CubanChick

what are sumos???

My training partner is not crazy about Deads but I wanna start doing some on my own.

jlo posted this vid of sumo deadlifts in another section.

Putfile - MJH sumo pull 605 x 1

Merk0135 · #14 (**permalink**) 02-15-2007, 05:53 PM

Quote:

Originally Posted by NPayette

Then the weight is not heavy enough or something or you are a super human... I know I couldn't do it for more then 1 set and certainly not rest paused.

it's 15 full second hold at the bottom, he makes people count to 20 cuz generally speaking they are trying to count too fast.

anyway good to see your new training as a bit less volume

I have a nike sports watch that I wear on my wrist. I use it as a stop watch inbetween sets so I can keep track of how long I'm taking. I use it on DC calves too so I don't have to count myself.

theara · #15 (**permalink**) 02-15-2007, 06:01 PM

nice workout, everything covered. I miss doing that much, no time though.

why name your log "death" log? I thought you died by the title, i was like 0_o

Merk0135 · #16 (**permalink**) 02-15-2007, 06:11 PM

Quote:

Originally Posted by theara

nice workout, everything covered. I miss doing that much, no time though.

why name your log "death" log? I thought you died by the title, i was like 0_o

'Cuz I feel this routine is death. I love it. It owns.

CubanChick · #17 (**permalink**) 02-16-2007, 07:06 AM

Quote:

Originally Posted by Merk0135

jlo posted this vid of sumo deadlifts in another section.

Putfile - MJH sumo pull 605 x 1

Thanks I will check em out..