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Drbones' Dual Factor Hypertrophy training journal
- Thread starter DrBones
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DrBones
New member
Right now, I'm definitely planning on doing three... My back is a little soar today but Im pretty damn sure I can stick it out.. the rest of my body is fine... although doms hasnt kicked in from todays workout yet.. lol
I'm going to keep doing GPP work too... I've been doing jogs roughly 3 times a week, been doing a little hole digging for fence posts every 1 or 2 times per week and plan on doing some farmers walks and some runs with a wheel barrow tomorrow after my leg workout... a couple hours after
My calories are pretty low, so Im not sure If im going to gain too much off of this 8 week period.. BUT... I'm trying to cut simultaneously.. so we'll see how things go...
I'm going to keep doing GPP work too... I've been doing jogs roughly 3 times a week, been doing a little hole digging for fence posts every 1 or 2 times per week and plan on doing some farmers walks and some runs with a wheel barrow tomorrow after my leg workout... a couple hours after
My calories are pretty low, so Im not sure If im going to gain too much off of this 8 week period.. BUT... I'm trying to cut simultaneously.. so we'll see how things go...
DrBones
New member
Just got back from session C week 2...
My bodyweight has gone down from roughly 195 to 187.3lbs in a week and a half... While my strength continues to go up
I think i outlifted every single excercise from last week today.. which made me happy... I have a couple war wounds out of the day too... those cleans and SLDLs can really do a good whack of damage
Anyways.. heres today routine
Squats
3x5x205 <-- heaviest I've gone since I fucked up my knee... over 60 lbs to go to catch up to where I was before...
GoodMornings
3x5x150 <-- Second week doing them, Another PR.
Cleans
3x5x150 <-- Second week doing them, Another PR. Cut the shit out of my shins and ripped some blood vessels in my arms.. as you can see in the pictures above
SLDL
2x8x230
Hack Squats
2x8x150 New PR <-- VERY VERY VERY VERY EASY... feels a bit rough on the knees tho
Calves
3x9x480
Reverse Hypers
2x10xbodyweight+35
Decline bench crunches
3x10xbodyweight+35 <-- My abs are getting stronger for SURE.. this is super easy.. it used to be tough
Oblique Side bends
1x10x55's
Overall a very taxing workout... Just ate a huge turkey sandwhich on 7 grain bread with some cucumber... Just polished off a protein bar while typing this and Plan on having about 4 hard boiled eggs in a bout 30-45 minutes.. followed by a can of tuna on 8-12 rice crackers... Yumm yumm...
My bodyweight has gone down from roughly 195 to 187.3lbs in a week and a half... While my strength continues to go up
I think i outlifted every single excercise from last week today.. which made me happy... I have a couple war wounds out of the day too... those cleans and SLDLs can really do a good whack of damage
Anyways.. heres today routine
Squats
3x5x205 <-- heaviest I've gone since I fucked up my knee... over 60 lbs to go to catch up to where I was before...
GoodMornings
3x5x150 <-- Second week doing them, Another PR.
Cleans
3x5x150 <-- Second week doing them, Another PR. Cut the shit out of my shins and ripped some blood vessels in my arms.. as you can see in the pictures above
SLDL
2x8x230
Hack Squats
2x8x150 New PR <-- VERY VERY VERY VERY EASY... feels a bit rough on the knees tho
Calves
3x9x480
Reverse Hypers
2x10xbodyweight+35
Decline bench crunches
3x10xbodyweight+35 <-- My abs are getting stronger for SURE.. this is super easy.. it used to be tough
Oblique Side bends
1x10x55's
Overall a very taxing workout... Just ate a huge turkey sandwhich on 7 grain bread with some cucumber... Just polished off a protein bar while typing this and Plan on having about 4 hard boiled eggs in a bout 30-45 minutes.. followed by a can of tuna on 8-12 rice crackers... Yumm yumm...
R
revexrevex
Guest
nice battle scars bro
you dropped 7 lbs in a week? water?
you dropped 7 lbs in a week? water?
DrBones
New member
Thur May 8/03
My workout today was absolutely Discusting... In a good way...
When I left the gym I was so dazed and confused, I couldn't figure out what I did with my keys to get in my car... couldn't remember where i put them and when I found them.. had absolutely no recollection of putting them there... LOL
My glucose levels must have been soooooo LOW...
Anyways... I'm starting to look noticeably leaner now, while simultaneously getting stronger... I'm loving this...
Todays weight was 187.2lbs.. 0.1lbs less than tuesday. LOL
Todays workout was session B week B (upper body)
Decline Dumbell Press
3x8x85's <-- NEW PR pretty easy... Almost tipped over the bench so I put a couple 45s under it to prevent it from wobbling when lying down with the weights
Flat Flys
2x8x60's
Push Press
3x5x160 WOOT! NEW PR! 5 lbs heavier and extra reps! WOOT!
Wide Grip Chins <-- All better than last week!
1x8
1x6
1x5
Low Cable Rows
2x8x170 <-- thought I did less last week.. DOH! have to move up
Reverse Flys Supersetted with side laterals
1x10x30's (reverse) 1x10x20's(side)
1x10x30's (reverse) 1x5.6x20's(side)
Cuban rotations
2x10x40
External cable rotations
2x10x15
Skull Crushers
2x8x100 <-- last rep on seconds set I ALMOST came to failure
Straight Barbell Curls
1x5x100 <-write REALLY HURT, tried lowering the weight and wrist REALLY hurt... am switching to EZ bar curls next week
1x5x75's <-- light but REALLY hurt
Rope Pushdowns
1x10x135
1x8x130
Hammer Curls
2x8x40's
Forearms
3 sets
I immediately came home and slammed 125ml of orange juice, a digestive cookie, 15 rice crackers and 2 cans of tuna.... Time to start cooking some hard boiled eggs
Thanks
My workout today was absolutely Discusting... In a good way...
When I left the gym I was so dazed and confused, I couldn't figure out what I did with my keys to get in my car... couldn't remember where i put them and when I found them.. had absolutely no recollection of putting them there... LOL
My glucose levels must have been soooooo LOW...
Anyways... I'm starting to look noticeably leaner now, while simultaneously getting stronger... I'm loving this...
Todays weight was 187.2lbs.. 0.1lbs less than tuesday. LOL
Todays workout was session B week B (upper body)
Decline Dumbell Press
3x8x85's <-- NEW PR pretty easy... Almost tipped over the bench so I put a couple 45s under it to prevent it from wobbling when lying down with the weights
Flat Flys
2x8x60's
Push Press
3x5x160 WOOT! NEW PR! 5 lbs heavier and extra reps! WOOT!
Wide Grip Chins <-- All better than last week!
1x8
1x6
1x5
Low Cable Rows
2x8x170 <-- thought I did less last week.. DOH! have to move up
Reverse Flys Supersetted with side laterals
1x10x30's (reverse) 1x10x20's(side)
1x10x30's (reverse) 1x5.6x20's(side)
Cuban rotations
2x10x40
External cable rotations
2x10x15
Skull Crushers
2x8x100 <-- last rep on seconds set I ALMOST came to failure
Straight Barbell Curls
1x5x100 <-write REALLY HURT, tried lowering the weight and wrist REALLY hurt... am switching to EZ bar curls next week
1x5x75's <-- light but REALLY hurt
Rope Pushdowns
1x10x135
1x8x130
Hammer Curls
2x8x40's
Forearms
3 sets
I immediately came home and slammed 125ml of orange juice, a digestive cookie, 15 rice crackers and 2 cans of tuna.... Time to start cooking some hard boiled eggs
Thanks
Zander1983
New member
This would be hard work while dieting 
Hang in there and keep the updates coming.
Hang in there and keep the updates coming.
DrBones
New member
Its actually not that hard even though I'm dietting... My strength appears to be moving up in nearly everything... My calories are a little low.. probably around 2000 a day... but I eat most of my carbs pre and post workout to help support my energy levels...
Biggest problem I found was almost hurling near the end of the workout from severely depleted glycogen levels... easily fixed by some juice and a protein drink/meal when i get home.
My typical day would consist of
150-200g carbs (600-800 cals)
200-250g protein (800-1000 cals)
30-60g protein (270-540 cals)
I do cardio probably 3x a week... roughly 6KM run each time...
We'll see what happens... once I'm lean enough to be happy... roughly 10% BF.. maybe lower.... I'm going to introduce probably 200 calories a day extra each week.... So my body doesn't hord all the extra calories....
Zander1983
New member
You've got a very solid plan. I like it 
Why the long runs as opposed to interval training of some sort? Do you just enjoy them, or find that you get better results from lower intensity cardio?
Why the long runs as opposed to interval training of some sort? Do you just enjoy them, or find that you get better results from lower intensity cardio?
DrBones
New member
Yea... Im hoping my plan pans out as solid as I think it will...
Well to be honest... I run 3KM, turn around, walk about 1km, then run the remaining 2....
I run at a pretty low speed... takes me about 15min to do 3km..
The reason I've been doing running vs other stuff is that I had been doing 20-30 min cardio in the gym a couple days a week when the weather really sucked... so now I'm trying to get a little enjoyment out of the terriffic weather and awesome scenary we have here in Vancouver.
I may start doing a couple strong man events like sled drags and farmers walks for a little extra GPP work... I keep saying I'm going to do it but never get around to setting up the equipment.. hopefully soon
Thanks for the comments buddy
Well to be honest... I run 3KM, turn around, walk about 1km, then run the remaining 2....
I run at a pretty low speed... takes me about 15min to do 3km..
The reason I've been doing running vs other stuff is that I had been doing 20-30 min cardio in the gym a couple days a week when the weather really sucked... so now I'm trying to get a little enjoyment out of the terriffic weather and awesome scenary we have here in Vancouver.
I may start doing a couple strong man events like sled drags and farmers walks for a little extra GPP work... I keep saying I'm going to do it but never get around to setting up the equipment.. hopefully soon
Thanks for the comments buddy
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