Drbones' Dual Factor Hypertrophy training journal

[DrBones]

Well, my knees hung in there for the last workout of the first week....
My pecs absolutely ache from those decline dumbell presses... My chest hasnt ached like this is AGES... Two thumbs up

First week of DFHT is officially over... I've decided(at this point) that I'm going to try and stick out all three weeks of loading...
Right now I feel very soar.. DOMS is EVERYWHERE... I mean EVERYWHERE....

I learned today that front squats really rape your lower back...

Anyways.. heres what I did

Squats
1x10x155 <-- knees were a little soar so went SUPER light
1x10x165 <-- Oh so very easy... just easin my knee back into things

Deadlifts
4x5x275 <-- havnt deadlifts in 4 months... this used to be hard... now its EASY! <-- thanks to all the rack deads

Shrugs
1x20x225 <-- had to adjust my grip about 3 times so it didnt fall out
1x11x225 <-- Grip just couldn't hold on any more

Front Squats
2x8x135 <-- first time ever REALLy doing these... Really rapes your lower back....

Ham/Glue Raises... I dont have anything to do these on at my gym... the rev hyper machine just doesnt let me do it right... HELP!!!!!!

Donkey calf raises
1x18x3/4 way down teh stack (#'s are worn off)

Reverse Hypers
2x10xbodyweight+25

Decline Crunches
3x10xbodyweight+25 <-- getting a bit easier

Obliques
Side bends
1x10x45's



Can anybody give me an idea how to rig up a glute/ham calf raise? I really want to do these.. but I can't figure out a way to set them up

Stay tuned for next week... when I take on week 2.....

 

[Zander1983]

See if you can get somebody to hold your ankles while you do the glute/ham raises on the floor. You'll need to push yourself up off the ground a little, and then let your hams take over.

 

[JJFigure]

I use the lat pulldown bench at my gym. You just hook your feet under the knee pads. You may get some strange stares, but it works great - doesn't bother my knees or anything.

 

[DrBones]

Thats smart thinking JJ...
I'll have to try that out next friday!
About the stares... THere aren't more than about 10 ppl in my gym at the time I go... and I think I say hi to just about all of them... I'm sure they will come up to me and ask me what the hell I'm doing.. LOL.. but it will be fun...
I asked 2-3ppl if they could think of a way to rig up a glute/ham raise yesterday and nobody had ever heard of them... Crackd me up

Thanks!

 

[coolcolj]

You can do half of a GHR machien on a incline situp bench, just hook your feet under thr rollers, but you need to use your hands to help. Do em explosively.

You miss out on the back extension bit though

 

[DrBones]

Session a, week B

Getting a lot more used to the volume and have been able to lift a little more weight.... In a rush here so will make a few more comments later on in the day...

Incline Bench
3x5x190

Close Grip Bench
1x8x160

5 Board Press
1x8x250 NEW PR

Chest dips and tri dips
3x10

Dumbell Extensions
2x10x25lbs

Seated Military press
1x5x140
1x5x145
1x5x155

Barbell rows
1x8x145
1x8x155
1x8x160

Seated Dumbell Overhead press
1x8x50lbs
1x8x55lbs

Pulldowns
1x10x130
1x8x145

Upright Rows
2x10x70 NEW PR

Barbell curls
1x9x75 <-- burnt out (less than last week)
1x4x75 <-- Bis SOOO SHOT

Dumbell curls
1x8x30's
1x7'30s

forearms
3x15

 

[casualbb]

What are you doing with the weight? I mean, how does the weight of a given exercise change from session to session?

-casualbb

 

[DrBones]

What are you doing with the weight? I mean, how does the weight of a given exercise change from session to session?

Do you mean how much weight am I adding each workout?
If so... I was lifting significantly more on almost every excercise before... except I was doing different rep schemes and constantly going to failure...

Since Im doign different rep schemes and not going to failure, I need to compensate by lowering the weights and adjusting them as I feel necessary...

Is that what you were asking?

 

[casualbb]

Sort of. I mean, say you're doing an exercise the second time. Do you repeat the initial weight? Raise weight and lower reps? etc. I'm referring to the actual weight on the bar.

-casualbb

 

[DrBones]

You are supposed to stay at the same weight and rep scheme for all your working sets I believe.. .however... When it seems too easy, I'll add a bit more weight for my next set...
After this week I have one more week of loading before I deload for a week... Right now i dont feel overtrained at all