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Zander1983
New member
Yes, I think you're doing enough "cardio" too 
Drbones' Dual Factor Hypertrophy training journal
- Thread starter DrBones
- Start date
DrBones
New member
Just got back from work, working out and going out for dinner...
Today was the second upper body day in my first deloading period...
I also started taking some ephedrine mixed with Aspirin today... I feel like a speed victim.. lol...
Weight was back down to 185 lbs today in shorts and a tshirt.. I plan on avoiding excessive carbs this weekend to prevent the massive water bloating I picked up this past weekend...
Anyways... Here was my workout...
Decline Dumbell Bench
2x8x90's
Flat Flys, (DEEP)
1x10x60's
Push Presses
3x3x155 <--- My very first rep of the three sets never seems to go up.. then the rest are easy.. this is a wierd phenomenon i have yet to figure out.. lol
Wide Grip Chins
1x10
1x7+1 assisted
Skull Crushers
2x8x100
EZ bar Bicep Curls
3x5x90 <-- wrists are still kind of bugging me, but its not nearly as bad as using the straight bar...
Forearms curls
2x15
I didn't do any cardio today as I worked at my junk removal job for 9 hours today and figured it was enough energy system work.. lol
Might have some end of week 4 pictures up tomorrow night... MAYBE :d
Thanks
Ryan
Today was the second upper body day in my first deloading period...
I also started taking some ephedrine mixed with Aspirin today... I feel like a speed victim.. lol...
Weight was back down to 185 lbs today in shorts and a tshirt.. I plan on avoiding excessive carbs this weekend to prevent the massive water bloating I picked up this past weekend...
Anyways... Here was my workout...
Decline Dumbell Bench
2x8x90's
Flat Flys, (DEEP)
1x10x60's
Push Presses
3x3x155 <--- My very first rep of the three sets never seems to go up.. then the rest are easy.. this is a wierd phenomenon i have yet to figure out.. lol
Wide Grip Chins
1x10
1x7+1 assisted
Skull Crushers
2x8x100
EZ bar Bicep Curls
3x5x90 <-- wrists are still kind of bugging me, but its not nearly as bad as using the straight bar...
Forearms curls
2x15
I didn't do any cardio today as I worked at my junk removal job for 9 hours today and figured it was enough energy system work.. lol
Might have some end of week 4 pictures up tomorrow night... MAYBE :d
Thanks
Ryan
DrBones
New member
Well...
Worked 11 hours today.... shoveled at least 5 cubic yards of dirt before 10am and got home at 7pm... and I have to work again tomorrow SATURDAY... FUckin gay.. .I forced myself to go to the gym... even though i was EXHAUSTED... lol.. guess what? Nailed at least 4 PRs...
Bodyweight
183 lbs Lowest I've been this year
Squats
Warmups...
2x10x185 <-- my knees really hate squats..... I could do more.. but I'm focusing on form as much as possible
Deadlifts
1x5x135
1x5x225 <-- Toar my reocurring scab off and am still bleeding as I type this
1x5x295 <-- Most I had ever pulled before on full ROM deads
1x4x315 <-- Decided to try 315... NAILED it EASY.. SO i cranked out 3 more easy ones... This is awesome!
Tried to rig up a glute/ham raise but didnt have time.. had to meet somebody very soon...
Rev Hypers
2x10xbodyweight+60... ANOTHER new PR!
Decline Crunches
3x10xbodyweight+45 <--- WOOOT another new PR!!!
SIde bends
1x10x105 <-- WHOLY CRAP! PR CITY!
Today was awesome... Can't wait to see how im feeling next week when the volume goes back up after 9-13 hour days... should be interesting... The guys at work think I'm fuckin mental.. lol.. they call me "The nutritienist" LOL
Thanks
Worked 11 hours today.... shoveled at least 5 cubic yards of dirt before 10am and got home at 7pm... and I have to work again tomorrow SATURDAY... FUckin gay.. .I forced myself to go to the gym... even though i was EXHAUSTED... lol.. guess what? Nailed at least 4 PRs...
Bodyweight
183 lbs Lowest I've been this year
Squats
Warmups...
2x10x185 <-- my knees really hate squats..... I could do more.. but I'm focusing on form as much as possible
Deadlifts
1x5x135
1x5x225 <-- Toar my reocurring scab off and am still bleeding as I type this
1x5x295 <-- Most I had ever pulled before on full ROM deads
1x4x315 <-- Decided to try 315... NAILED it EASY.. SO i cranked out 3 more easy ones... This is awesome!
Tried to rig up a glute/ham raise but didnt have time.. had to meet somebody very soon...
Rev Hypers
2x10xbodyweight+60... ANOTHER new PR!
Decline Crunches
3x10xbodyweight+45 <--- WOOOT another new PR!!!
SIde bends
1x10x105 <-- WHOLY CRAP! PR CITY!
Today was awesome... Can't wait to see how im feeling next week when the volume goes back up after 9-13 hour days... should be interesting... The guys at work think I'm fuckin mental.. lol.. they call me "The nutritienist" LOL
Thanks
DrBones
New member
Well,
That job was just WAY too many hours for me... you never had a set time you got off, and even if your last job was listed for 6pm, you could get a call and get another job and stay working up to 13 hours+ a day...
I personally can't handle not having a half decent schedule/time line.. So I told the boss I'm done....
On a bad note, my good knee is now totally fucked.. It felt a little wierd all week, I think something at work contributed to fucking it up.... ahh well.. no more work for me :d
Hopefully me knee is recovered enough by tuesday to squat.. if not.. my leg workouts will get bumped back and wed/sat will be my leg days vs tue/fri... I have my fingers crossed
That job was just WAY too many hours for me... you never had a set time you got off, and even if your last job was listed for 6pm, you could get a call and get another job and stay working up to 13 hours+ a day...
I personally can't handle not having a half decent schedule/time line.. So I told the boss I'm done....
On a bad note, my good knee is now totally fucked.. It felt a little wierd all week, I think something at work contributed to fucking it up.... ahh well.. no more work for me :d
Hopefully me knee is recovered enough by tuesday to squat.. if not.. my leg workouts will get bumped back and wed/sat will be my leg days vs tue/fri... I have my fingers crossed
Zander1983
New member
I'm considering doing some hard labouring work over our summer (Dec-Feb), whether it be construction, furniture removal etc... I definately don't have to do it, but I thought it would be a worthwhile experience. Obviously its very tough and minimally compatible with training 
DrBones
New member
Fewww.... Week D is going to be tough..... This is what I found out after doing the first day of week D.... The High rem scheme week.... Unfortunately my IT band is way too tight to be able to do the first leg day of the week, but with lots of stretching and icing I'm hoping to be able to nail them HARD on friday...
Anyways.. here was yesterday's upperbody routine
Bodyweight :182.7 lbs @ 5pm (3 meals in me)
Low incline Bench Press
1x11.5x165 <-- thats a lot of reps!
1x11.5x155 <-- Still couldn't get the last rep... wierd
Close Grip Bench
1x12x155
5 Board Press
1x8x245 <-- Elbow was buggin me
Chest Dips
1x15 <-- My shoulders are feelign pretty good.. I think its time to start adding weight again... 15 reps is as easy as breathing
Tricep Dips
1x15
Rolling Dumbell Extensions
1x15x20
Seated Military Press
1x11x115
1x9x115
Dumbell overhead press
1x15x40's <-- last rep was SO hard
Barbell Rows
2x12x115 <-- pretty easy
Wide Grip Pulldows
2x15x105
My lats got so painfully pumped I thought they were going to pop... i could have squeezed out more reps but this REALLY hurt
Upright Rows
1x15x70
1x9x70 <-- BURNT OUT
Barbell Curls
2x15x50 <-- WHAT A BURN!
Dumbell Curls
1x15x20's
Forearms
3x15x50
I never realized how tough performing higher reps could be... I had to seriously drop my ego at the door... and on some excercise probably could have dropped it even further... I guess I know for next time what I have to beat!
Thanks
Anyways.. here was yesterday's upperbody routine
Bodyweight :182.7 lbs @ 5pm (3 meals in me)
Low incline Bench Press
1x11.5x165 <-- thats a lot of reps!
1x11.5x155 <-- Still couldn't get the last rep... wierd
Close Grip Bench
1x12x155
5 Board Press
1x8x245 <-- Elbow was buggin me
Chest Dips
1x15 <-- My shoulders are feelign pretty good.. I think its time to start adding weight again... 15 reps is as easy as breathing
Tricep Dips
1x15
Rolling Dumbell Extensions
1x15x20
Seated Military Press
1x11x115
1x9x115
Dumbell overhead press
1x15x40's <-- last rep was SO hard
Barbell Rows
2x12x115 <-- pretty easy
Wide Grip Pulldows
2x15x105
My lats got so painfully pumped I thought they were going to pop... i could have squeezed out more reps but this REALLY hurt
Upright Rows
1x15x70
1x9x70 <-- BURNT OUT
Barbell Curls
2x15x50 <-- WHAT A BURN!
Dumbell Curls
1x15x20's
Forearms
3x15x50
I never realized how tough performing higher reps could be... I had to seriously drop my ego at the door... and on some excercise probably could have dropped it even further... I guess I know for next time what I have to beat!
Thanks
Zander1983
New member
I hate high reps. They are not any fun at all.
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