Drbones' Dual Factor Hypertrophy training journal

[DrBones]

OK.. I had been using 5x5 since Jan and I loved it... Here is my old Journal from the last month or so..
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=223025

I just finished a week off and decided I'd give AM's DFHT program a whirl... Today was the first day... Wow... it was tough.. I had to lower a lot of my weights on a lot of excercises due to all the volume.... we'll see how things go.

Heres a couple before and after pics of the 5x5
Before 5x5

After 5x5

So.. give it 8 week and we'll see if I came anywhere from there..

I'll post todays workout in a few minutes

 

[louden_swain]

Have you been performing inclines?? Your chest has much better depth. . .excellent progress!

 

[DrBones]

Yup.. thanks to your advice louden... I actually made them my major chest movement/focus.... I've noticed a lot of upper growth... I still need a lot of work in the chest department tho...

 

[DrBones]

I made sure all my weights were pretty light today.. to get a feel for not going to failure... Some of the excercises I didnt reach the rep range specified because the weight was a little too heavy and my body wasn't used to hitting up so much volume.

anyways... It was week A session A today.. heres how it went

Low Incline Bench
3x5x185... <--- so easy

Close Grip Bench <-- bothers my shoulders
1x8x155lbs

5 board presses
1x8x225 <-- Super duper easy, first time ever doing them so PR!

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

Seated Military Press (tris were soar so went light)
3x5x135 <-- cake... but tiring

Seated Dumbell press
2x7x50's <-- tris completely shot by this point(this is LIGHT)

Barbell Rows
3x8x135 <--- Super DUPER easy

Pulldowns (went light as i was so tired)
2x8x120

Upright rows
2x10x60lbs

Barbell curls (havnt done more than 5 reps in SOOO long)
1x10x75's
1x5x75's

Dumbell curls
2x8x30's

Forearms
3x15


This was all around noon, it took me an hour and a half with 2 of us... there were 3 of us but my one buddy couldn't handle the volume around half way and went home...
WAS A VERY SATISFYING WORKOUT! MEGA PUMPS!

 

[AnimalMass1]

Keep me posted bro. I'm very interested in how it works for you.

Also, tell me if there are any changes to the format or exercises you are using and why.

Thanks!

AnimalMass

 

[DrBones]

I plan to stick to your plan except im going to sub flat dumbell bench for decline flys....

I have a really bad knee so the leg portion is going to have to be done light.. Well the squats will... would it be alright to substitute any of the squats for a leg press to give me knee a break?

Thanks man!

 

[kakarot417]

louden swain is that mike katz in ur avatar?

 

[JJFigure]

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.

 

[AnimalMass1]

I plan to stick to your plan except im going to sub flat dumbell bench for decline flys....

I have a really bad knee so the leg portion is going to have to be done light.. Well the squats will... would it be alright to substitute any of the squats for a leg press to give me knee a break?

Thanks man!

Well, there aren't any decline flyes listed in the program? So I'm not sure what you are referring to.

If you meant that you are substituting flat dumbell press fro decline dumbess press for the thursday workout, let me tell you why decline dumbell press is there as opposed to flat dumbell press:

Decline dumbell press has been showed by EMG study to activate the Pactoralis Major - Sternal, and all three heads of the Pectoralis Minor moreso than any other lift! Period.

That doesn't mean that flat dumbell bench doesn't have it's place; it does. And also when I say "decline" I mean very low grade decline - not much at all.

As for squats, you ought to try learning to squat with your hips instead of your knees. I am a powerlifter and squat around 700lbs (below parallel - none of that 1/4 squat bullshit). And my knees have no problem at all. However, put me on a leg press machine, and my knees hurt bad.

Again, this doesn't mean there isn't a place for leg press/sled, but understanding anatomy and sports phys. is CRUCIAL. You absolutely HAVE to understand what specific muscles an exercise works, and how. Leg press and squats are no where near the same movement.

AnimalMass

 

[spatts]

Well, there aren't any decline flyes listed in the program? So I'm not sure what you are referring to.

If you meant that you are substituting flat dumbell press fro decline dumbess press for the thursday workout, let me tell you why decline dumbell press is there as opposed to flat dumbell press:

Decline dumbell press has been showed by EMG study to activate the Pactoralis Major - Sternal, and all three heads of the Pectoralis Minor moreso than any other lift! Period.

That doesn't mean that flat dumbell bench doesn't have it's place; it does. And also when I say "decline" I mean very low grade decline - not much at all.

As for squats, you ought to try learning to squat with your hips instead of your knees. I am a powerlifter and squat around 700lbs (below parallel - none of that 1/4 squat bullshit). And my knees have no problem at all. However, put me on a leg press machine, and my knees hurt bad.

Again, this doesn't mean there isn't a place for leg press/sled, but understanding anatomy and sports phys. is CRUCIAL. You absolutely HAVE to understand what specific muscles an exercise works, and how. Leg press and squats are no where near the same movement.

AnimalMass

I just wanted you to read that twice.

 

[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

 

[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

 

[rjl296]

how many weeks of loading are you doing b4 you deload- 2 or 3. Im going to use 3, if I can handle it

 

[DrBones]

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...

 

[DrBones]

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...

 

[revexrevex]

nice battle scars bro

you dropped 7 lbs in a week? water?

 

[DrBones]

a little over 7 lbs in a week and a half...
I'd say 5lbs water 2 lbs fat.... Im hoping for 1lb to 1.5lb of fat a week for the next 5 weeks...

 

[DrBones]

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

 

[Zander1983]

This would be hard work while dieting Hang in there and keep the updates coming.

 

[DrBones]

This would be hard work while dieting Hang in there and keep the updates coming.

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]

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?

 

[DrBones]

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

 

[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!

 

[Zander1983]

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.

That's great stuff. Looking forward to your next set of pictures.

 

[casualbb]

That really is AMAZING fat loss. Have you noticed general leaning out? Abs more visible? Striations, etc?

-casual

 

[DrBones]

My top 4 abs are becoming more and more visible. Bottom ones are kind of stuck behind a bottom layer of fat....
The biggest difference I am currently noticing is in my pecs and my back.... my pecs are getting a lot deeper groove and the detail is my back is starting to come out a lot more...
My arms are getting quite lean and some striations in my shoulders are evident occasionally....
I'm going to go another 3 weeks before pictures... then diet down for 6 more weeks... 1/4 bottle of yohimburn got tossed in the mix yesterday and Im thinking about going and picking up a bottle of ECA today or tomorrow to start using next week...
Thanks

 

[DrBones]

Ahhhhhhhhhhh
Loading period is now over....
Hopped on the scale today 185.4 lbs... but... Today I was wearing sweat pants and a tshirt... yesterday 185.4 was with shorts and a tank top... So the weight is still decreasing..
My good knee has decided to be a bastard and has started popping and being annoying... but I'm sure it will come around...

Anyways.. heres today weights

Squats
3x10x190lbs

Deadlifts
2x5x285 NEW PR <-- got a cramp in my kneck so i stopped after 2 sets

Shrugs
2x20x225 <-- grip still needs work on these

Front Squats
2x8x155 <-- NEW PR... these hammer my quads and my lower back

Donkey calf raises
1x14xthe stack

Reverse Hypers
2x10xbodyweight+55lbs

Decline situps
3x10xbodyweight+40lbs <-- NEW PR

Side bends
1x10x100


I'm so excited for lower volume for a week.... Get to relax on the weights and toss in a little extra GPP work for kicks...

 

[DrBones]

Yay.. I've made it to my first deloading period!
I took a couple more pictures today...
I kind of pigged out on the weekend and think i retained a serious butt load of water as I hopped on the scale today in shorts and a tank top and weighed in just under 190...

I'm going to save any new body shots for a few more weeks

Anyways.. Here was todays workout with reduced weights and volume

Incline Bench
3x5x185

Chest Dips
1x10

Tricep dips
1x10

Dumbell Extensions
2x10x30's

Seated Military Press
3x5x140 SO EASY!

Barbell Rows
3x8x135

Upright Rows
2x10x80

Curls
1x10x76
1x6x76

Then I went and did this HUGE uphill jog after I slammed back a protein drink...

Overall a good workout.. but felt SOOO easy after the last 3 weeks.

 

[DrBones]

First leg day of my deloading period..
I worked for the first time in months today and it was rough work.... I hit 9 hours of labourous work today followed by a workout.. followed by a 30 minute run and a 40 minutes walk...
This is my first time sitting down since 6am this morning..
anyways... I've dropped 2 lbs of water since yesterday.. the rest should be gone by tomorrow I hope..
But here was todays deloading lowerbody work out

Squats
3x5x205

Bent Knee, arched back GM's
2x5x165 <-- I think this is a PR

Cleans
2x5x155 <--- Totally toar the 2 week old scab off my shin... A scar is ineviteable.. lol

Reverse Hypers
2x10xbodyweight+55

Decline Crunches
3x10xbodyweight+40 <--- SO easy...

Side Bends
1x10x100's


My lower back feels like somebody jumped on it 100x.... I love it!

 

[Zander1983]

First leg day of my deloading period..
I worked for the first time in months today and it was rough work.... I hit 9 hours of labourous work today followed by a workout.. followed by a 30 minute run and a 40 minutes walk...
This is my first time sitting down since 6am this morning..
anyways...

You are going to be a very sore boy tomorrow!

 

[DrBones]

Its now tomorrow....
Zander, you're right... The whole back of my left leg feels very strained... hope this goes away by the end of today...

 

[gettinlarger]

Lookin pretty thick dude. Nice work. Those workouts look brutal too ... I might have to give this program a try sometime.

 

[DrBones]

I'm not looking forward to the regular volume once this deloading phase is over... my new job makes me work at least 50 hours a week doing labour...
Right now my weeks time looks like this

6am: Wake up
6:30am go to work

6pm get home from work
6:30pm go to gym
8pm get home
8:15pm go in hot tub to relieve some tension
9pm 1 hour of free time
10pm Sleep, then repeat lol

I'm expecting this job to help me drop the last couple remaining lbs of fat...

If you have the time GL... give it a whirl.. its fun but TOUGH

 

[Zander1983]

Yes, I think you're doing enough "cardio" too

 

[DrBones]

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

 

[DrBones]

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

 

[DrBones]

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

 

[Zander1983]

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]

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

 

[Zander1983]

I hate high reps. They are not any fun at all.

 

[DrBones]

My knee has been so messed up.... I can barely do any lower body....

I never had a chance to post the other 2 workouts I did last week.. but i will post this weeks results as they come...

I'm really pissed about my knee right noww.... grrr