Drbones' Dual Factor Hypertrophy training journal

[AnimalMass1]

Seated Dumbell Extensions
1x9x75lb dumbell <-- tris were so shot.. didnt go to failure tho
1x7x75lb dumbell

Also, Bones, I need to add a better description of dumbell extensions. These are lying rolling extensions for your triceps. (kinda like skull crushers with dumbells). You roll your elbows back a bit at the end of the movement so that the dumbell becomes parallel to the ground when it is alined with your head.

It stretches the tricep very well, and is an excellent movement overall.

I knew you must not be using this exercise because you were suing 75lb dumbells. My workout partner benches over 600 and does these with about 45-50s.

AnimalMass

 

[DrBones]

Yea... i was rushed when i typed that.. lol.. I did mean flat bench instead of decline bench.. but I will try it out.. what the hell..

Im about to go in for my first leg day here in about 15 minutes...
I am going to do a nice wide squat stance too... see how it feels... Hopefully i can get back up to pushing some decent weight again (I hurt my knee pretty bad on a 3 rep max squat in mid feb... been afraid to get under the bar since...)

Well, gota finish up this tuna and rice crackers and out the door for me.. will post my weights when I return

Thanks
Ryan

 

[AnimalMass1]

The trick to keeping your knees healthy during squats is to keep them BEHIND your ankles during the entire movement. (Yes I said BEHIND.) 99.9% of the squatters out there have their knees in fornt of their ankles the entire time. Nothing could be worse for the knees.

AnimalMass

 

[AnimalMass1]

I made a slight change to the second upper body day. Since that day focuses more on back strength, I shifted the back movements before the chest movements. I'm also doing clean and presses, and I moved them to my first movement (I'm trying to gain strength in this movement, so I want to do them while I'm fresh). I also put the bicep movements before the triceps (same reason). Everything else I kept the same.

Excellent points. Rotating the order of the exercises to fit your needs will be much more beneficial than changes the exercises unless you reall know what you are doing. Very good points JJFigure, as moving the back and biceps to the first bodyparts worked this day is totally cool.

AnimalMass

 

[DrBones]

Also, Bones, I need to add a better description of dumbell extensions. These are lying rolling extensions for your triceps. (kinda like skull crushers with dumbells). You roll your elbows back a bit at the end of the movement so that the dumbell becomes parallel to the ground when it is alined with your head.

Ahhh I know the excercise you are referring to... I've used it before with the whole rolling thing... I'll make sure I fix that for next week...

As For session C week A... Heres how things went... By the way... the knees hung in there... I was doing about 100lbs less than I was using 2 months ago... But it still felt good.. I used a wide stance and tried to sit really far back...

Also, I weighed myself... Wholy shit.. I dropped a lot of weight in the last week roughly 7 lbs(mostly water Ill assume), I'm down to 189 lbs... Must have something to do with the ALA/carb timing/cardio I've been doing...

Squats
5x5x185 <-- pretty damn easy.. only felt awkward on 1 or 2 reps

Goodmornings
3x5x135 <-- First time ever doing them, quite easy, PR

Cleans
3x5x135 <-- First time ever doing more than a single.. was quite easy but was pretty taxing on my body overall NEW PR

Hack Squats
2x8x135 <-- First time doing them so started light... Man.. do they ever rape your quads

SLDL
2x8x225

Standing Calf Raises
3x10x460

Decline weighted crunches
3x10xbodyweight + 25lbs

Obliques (side bends)
1x10x30 lb dumbells

 

[DrBones]

By the way....
This routine is far and away the most taxing routine I've ever done... when i finished my hack squats I feel backwards over the bar to lie down and never noticed the block laying there for SLDL.. boom.. landed right on it... hehe.....

I swear I was seeing double... I have no protein shakes left here at home sooo I ate a pile of different stuff

two gulps of orange juice
A big tablespoon of peanut butter
150g of ham
2 rice crackers
5 glasses of water....


I gotta go chop some roots and drag some trees across my backyard now.. but plan on eating a shit load of cottage cheese and some tofu dogs (without the bun) when I'm done

 

[coolcolj]

By the way....
This routine is far and away the most taxing routine I've ever done... when i finished my hack squats I feel backwards over the bar to lie down and never noticed the block laying there for SLDL.. boom.. landed right on it... hehe.....

I swear I was seeing double... I have no protein shakes left here at home sooo I ate a pile of different stuff

Well thank your lucky stars you don't train like me

 

[DrBones]

Colin,
Don't you train with some form of periodization as well?

 

[coolcolj]

Colin,
Don't you train with some form of periodization as well?

Yeap - my basic template is a 8 week cycle broken down into two 4 week blocks - each with one week deloading, and 3 weeks of reverse volume ramping - ie from high to low. I'm still tinkering with it - there is a fair bit of intsinctive training as well in there

My stuff is pretty high volume - if you have seen some of my workouts I have posted here, especially on the lower body squat day 2-3 hour workouts are not unusal
Mainly because I tend to rest at least 3mins between sets

The concept seems to work well for others too - there is one guy who has tried my template on two of his exercises and blew away his PRs in 4 weeks - full squat went from 275 to 295 and push jerk went from 165 to 190!

 

[DrBones]

Today seemed a lot easier than the other 2 workouts... but it was still a little draining... I kind of hurt my knee again(damnit) moving laterally into the decline bench.. grr.. hopefully its alright to squat with tomorrow...

Session B week A (second upper body day)

Decline dumbell press
3x8x80's

Flat Flys
2x8x55's

Push Press
2x4x155
1x3x155 <-- Gunna try and get 3x5 next week...made sure i didnt fail

Pullups Wide grip
1x7
1x6
1x4

Low cable rows
2x8x170

Reverse Fly
2x10x 30's
Suppersetted with side laterals
1x10x20;s
1x6x20's

Rotator work <-- Tried doin my normal weight but my delts were SHOT!
So i did some light shit and decided to go lighter next week

Skull crushers
1x10x100
1x6x100


Barbell curls
3x5x100

Pushdowns with rope
1x10x135
1x6x135

Hammer Curls
1x8x35's
1x5x35's

Forearms
2x15 front wrist curls

1x15 reverse wrist curls


Overall was a good workout.. much less taxing than the other 2 days... Looking forward to tomorrows leg day