Drbones' Dual Factor Hypertrophy training journal

[DrBones]

I am about 2 seconds from puking as a type this....
This workout is fuckin INTENSE!
Forgot to weigh myself today.. was too busy wanting to hurl...

Today signified the end of week 2 of loading... 1 more week to go

heres how things went today

Squats
3x10x185 <-- so easy.. my knees really hate me though

Deadlifts
3x5x280 <--- I think this might be a PR for FULL ROM deadlifts...

Shrugs
2x20x225 <-- had to redo my grip every 2 reps on the last set...

Front squats
2x8x140 NEW PR... VERY EASY.. will keep going up 5 lbs a week

Donkey Calf Raises -
The stack for 12

Reverse Hypers 1x10xbodyweight + 45lbs

Decline crunches
3x10xBodyweight+40 lbs NEW PR

Side Bends
1x10x75's


I vito'd glute ham raises because there is nowhere to do them in my gym and doing them on the lat pull down machine kills my knees.. ahh well.. life goes on...

 

[Sebass67]

I am on a football program now...doing sprints 2X a week...
Feeling good though...
Hope ur lifts are going well...

 

[DrBones]

Sebas.... buddy..
Havnt seen you around in a while...
Get on MSN buddy...
I havn't been overly pushing my lifts recently since I've started doin DFHT... But I've hit a couple new PR's...

Talk to you soon

 

[DrBones]

Well... After a weekend of camping.. .and allowing my diet to go to hell for 2 days... I'm back in full force for week 3 of loading..

Even though all i was eating over the course of the weekend was cheese filled smokies, honey roasted peanuts, potatoe chips, pistatios and diet pepsi, I have still managed to lose 1.2 lbs of flabola...

After today's workout, I weighed in at a whopping 186.. I'm down roughly 11 lbs in just over 2 weeks. I'm guessing i will lose 1-1.5 for the rest of my cutting cycle.

Anyways.. Here was todays workout... I forgot to write down the weights I lifted last week, so I accidently over shot a few of these.. ahh well.. live and learn..

One thing I did notice today.... I think my biceps are almost completely fast twitch fibres... no matter how much i drop the weight... After roughly 5-6 reps.. the weight just gets sooo hard... Maybe I need to build up my lactic acid threshold in my bis... hrmm


Incline bench press
3x5x195 <-- Went up very easily.

Glosegrip Bench press
1x8x165 <-- Again.. VERY EASY

5 Board press
1x6x275 <-- 25lb PR. I probably could have nailed all 8 if the board hadnt fallen into my face and had to get adjusted.. Oh well.. will try again in a couple of weeks.

Chest dips
2x10xbodyweight (the damn weight belt is busted.. time to bring my own)

Tri dips
1x10xbodyweight

Dumbell Extensions
1x10x30's New PR!
1x8x30's

Seated military press
1x5x155 <-- This WAS TOUGH today
1x3x155 <-- delts just couldn't take anymore.. had to stop

Dumbell Overhead press
1x8x60's
1x6x60's

Barbell Rows
2x8x175 <-- HARD
1x6x155 < -- Still hard... very dizzy at this point

Pulldowns
2x8x150 <-- I think this is a PR. I cant remeber as i havnt done pulldowns in about a year prior to this program

Upright rows
1x10x80 <- new pr!
1x8x80

Barbell curls
1x10x70
1x8x70 <-- this is wierd... After 5 reps it gets REALLY hard... I can do 100 for 3 sets of 5... but no matter how low i make the weight I have complications after 5-6 reps... ODD

Dumbell Curls
2x8x30's

Forarms
3x15

 

[DrBones]

About 4 hours after my workout yesterday I went for
-3km jog
Followed by
-a 3km walk...
Followed by
-5 backward 50 meter up hill wheel barrow pulls <-- These were fun

PLan on doing some more wheel barrow pulls tonight...

Going to the gym in about an hour to hit the weights hard.. will post my weights when I get back

 

[DrBones]

Tues May 13/03

Todays workout had so many damn PRs..
I couldn't believe it.... My body fat is dropping super rapidly as well... I think i have found the diet that works best for me HANDS down!

session c week 3 (loading)

Squats
5x5x225 <-- Knees are feeling better

Goodmornings
3x5x155 <-- NEW PR! SOOO EASY

Cleans
3x5x155 <--NEW PR! Starting to get a little harder

Hack Squats
2x8x155 <-- NEW PR! Still easy

SLDL
2x8x235 <-- I believe Another new PR!!!

Standing Calf Raises
3x10x500

Reverse hypers
2x10xbodyweight+50lbs NEW PR!

Decline crunches
2x10xbodyweight+45 NEW PR!
1x8xboydweight+45 <-- failed! DOH!

Side Bends
1x10x100's <-- NEW PR!!! Grip was failing tho...

 

[Zander1983]

Nice progress! Glad you've found a diet that's working for you. I use a similar strategy when both gaining and losing weight.

 

[Zander1983]

Good idea. I'll start one in a couple of days time. Rest day today (rarity ) and soccer tomorrow.

 

[DrBones]

Thanks a lot buddy....
You should post a training journal zander...
Not a lot of people are doing it right now... I love monitoring peoples progress.

Thanks

 

[DrBones]

Thursday May 15/03
Down to 185.4 lbs.. AND STRONGER
I measured my arms 2 days ago, and they are up to just under 16.5"... which is quite an improvement.... considering my fat has dropped close to 12 lbs.
Today was my second to last day of loading.. I'm excited for a little less volume for a week

Heres my routine for the day

Decline Dumbell Press
2x8x90's <-- New PR
1x5x90's Triceps died

Flat Flys
2x8x65's <-- NEW PR

Push press
2x3x165 <-- NEW PR... I missed the first rep...
1x4x165 <-- ANOTHER NEW PR... This set seemed easier.. wierd

Wide Grip Pullups
2x8xbodyweight
1x7xbodyweight <--- so close to being able to do 3 sets of 8

Low Cable Rows
2x8x175

Revers Flys superset with Lateral Raises
1x10x30's Reverse, 1x10x20's lateral
1x10x30's Reverse, 1x8x20's lateral <-- Superset PR for second set

Cuban Rotations
2x10x45

Lying External rotations
2x10x10's

Skull Crushers
1x8x100
1x7x100 <-- so close to 8 damnit..

Barbell Curls
1x5x97.5 <-- hurt wrists
2x5x77.5 <-- much nicer burn

Rope Pushdown
2x10x135

Hammercurls
1x8x45's
1x6x45's

Forearms
2x15


1 more day until Deloading! WOOOT!