DomS workout journal

[DomS]

Originally posted by: polarmystery
What are your fitness goals? It's funny because your progress almost seems reverse than mine. I think last time I benched on Sunday I was at 6x245 but my squats are like 4-6x225 which is really bad. My body sucks like that And what's with the high reps? Are you leaning up?

Hey thanks for dropping by.


My goals are to maintain strength through the summer. I play too much basketball to really make a ton of progress, unless I felt like taking in over 5000 calories per day. How often do you squat, have you had someone check your form?

The high reps is part of a bench plateau breaking program. I usually don't go for that, but I figured why not, just to change the pace. I rarely do high reps on anything, I'm doing it more frequently later to change things up. I'm not really leaning up, I mean I'm about 8 lbs. lighter than my high weight, but that's probably from basketball.


edit: Why not make a journal on here and track your diet and routine, maybe someone (or me) could help you with the squatting. How big are you, height & weight wise?

 

[polarmystery]

Originally posted by: DomS

Originally posted by: polarmystery
What are your fitness goals? It's funny because your progress almost seems reverse than mine. I think last time I benched on Sunday I was at 6x245 but my squats are like 4-6x225 which is really bad. My body sucks like that And what's with the high reps? Are you leaning up?

Hey thanks for dropping by.


My goals are to maintain strength through the summer. I play too much basketball to really make a ton of progress, unless I felt like taking in over 5000 calories per day. How often do you squat, have you had someone check your form?

The high reps is part of a bench plateau breaking program. I usually don't go for that, but I figured why not, just to change the pace. I rarely do high reps on anything, I'm doing it more frequently later to change things up. I'm not really leaning up, I mean I'm about 8 lbs. lighter than my high weight, but that's probably from basketball.


edit: Why not make a journal on here and track your diet and routine, maybe someone (or me) could help you with the squatting. How big are you, height & weight wise?

Anytime! Yes I have been meaning to do that (journal) I just haven't make a post for it yet though. My diet is a 40/40/20 split at around 3-3500 cals/day depending on training days. I'm 6'1" @ 185 (don't know my BF%). I think my legs are just not that strong because I always neglect them but my workout partner has some serious wheels. It's funny because he's got strong legs but I've got more upper body strength so we motivate each other. I do a 4/3 split T-T-S-Su Where we cycle Legs/Chest-Tri/Back-Bi-Shoulders and abs 2x to 3x/week. I'll make a journal later this week. I'd love for help on the squatting...I may just bring a camera to the gym and post some links because I know I need the help!

 

[DomS]

Originally posted by: polarmystery

Originally posted by: DomS

Originally posted by: polarmystery
What are your fitness goals? It's funny because your progress almost seems reverse than mine. I think last time I benched on Sunday I was at 6x245 but my squats are like 4-6x225 which is really bad. My body sucks like that And what's with the high reps? Are you leaning up?

Hey thanks for dropping by.


My goals are to maintain strength through the summer. I play too much basketball to really make a ton of progress, unless I felt like taking in over 5000 calories per day. How often do you squat, have you had someone check your form?

The high reps is part of a bench plateau breaking program. I usually don't go for that, but I figured why not, just to change the pace. I rarely do high reps on anything, I'm doing it more frequently later to change things up. I'm not really leaning up, I mean I'm about 8 lbs. lighter than my high weight, but that's probably from basketball.


edit: Why not make a journal on here and track your diet and routine, maybe someone (or me) could help you with the squatting. How big are you, height & weight wise?

Anytime! Yes I have been meaning to do that (journal) I just haven't make a post for it yet though. My diet is a 40/40/20 split at around 3-3500 cals/day depending on training days. I'm 6'1" @ 185 (don't know my BF%). I think my legs are just not that strong because I always neglect them but my workout partner has some serious wheels. It's funny because he's got strong legs but I've got more upper body strength so we motivate each other. I do a 4/3 split T-T-S-Su Where we cycle Legs/Chest-Tri/Back-Bi-Shoulders and abs 2x to 3x/week. I'll make a journal later this week. I'd love for help on the squatting...I may just bring a camera to the gym and post some links because I know I need the help!

oh ok, you are pretty light for 6' 1", but yeah post some vids, and I"ll show you some links.

 

[DomS]

September 02, 2008 Chest / Triceps
Floor Press: 185*5 205*5 225*5 235*5 240*5
DB Press: 80*5 85*5 90*5 95*4 85*4
Cable Flyes: 50*5 45*7 45*6 40*8 40*7
Pause Bench Press: 135*5 155*5 175*5 180*3 180*3
Running: 15 minutes / 1.66 miles

notes: Elbow appears to be back to normal! Plus I have one more week of this current rotation on my chest before I switch to something more traditional! I have to get new insoles for my shoes...I feel like I'm running barefoot on cement with the ones I have now, I had to cut my run short, it hurt my knees, feet, and calves. not good times.

 

[polarmystery]

Keep it up man! I started a bodyspace instead of a workout journal here because it's a lot more user friendly and it's got all the exercises in it. I swear from reading your posts and whatnot it sounds almost like a mirror of my own life. Even some of your posts from L&R! Are you reading my journal!

I'm not small but I'm not exactly huge either...here's mine.

http://workout.bodybuilding.com/mysticpolarbear/

 

[DomS]

Originally posted by: polarmystery
Keep it up man! I started a bodyspace instead of a workout journal here because it's a lot more user friendly and it's got all the exercises in it. I swear from reading your posts and whatnot it sounds almost like a mirror of my own life. Even some of your posts from L&R! Are you reading my journal!

I'm not small but I'm not exactly huge either...here's mine.

http://workout.bodybuilding.com/mysticpolarbear/

cool! I'll check that out after dinner!

maybe we're long lost twins

 

[DomS]

September 04, 2008 Thursday Legs
BB Squats: 225*3 275*2 300*1 225*4 135*12 ATF (ATF=Ass to Floor)
DB Bench Squats: 55*12 65*12 75*10 85*6
BB Calf Raises: 225*15 225*15 225*15
Leg Curl: 200*5

notes: WOOO. First hard leg session after a summer of basketball. I didn't lose a single pound off my squat! I really hammered my legs here. All those squat sets had maybe 45 seconds between them for rest. The bench squats almost killed me. To get to the first floor of the gym there's a long winding staircase, as I walked down I had to lean on the railing my legs were so dead. I realized when I got there that I was stuck because i couldn't make it back up. Soo I hit my abs for about 45 minutes until I could walk up the stairs.

 

[DomS]

September 06, 2008 Saturday Back & Biceps
53 pullups: 25 lbs, 7,6,4 10 lbs: 7,6,4 BW: 7,7,5
DB Rows: 120*4 100*6
Chest Supported Rows: 90*15
Cable curls: 50*15

notes: Last workout at BU gym. Pullups were intense, really drained me. Legs still too sore to do any running. back at it tuesday, at a new gym!

 

[DomS]

September 09, 2008 Tuesday Chest, Triceps
DB Floor Press: 55*18 60*17 70*12
DB Flat: 70*12 65*12 60*12
Cable Flyes: 38*12 30*15 25*17
Paused B.P.: 115*14 115*12 115*3

notes: Taking a tour of new gyms...this was at 'mike's original'...mike was nice....the gym...not so much. Ratty depressing decor and the free weights were shoddy, and there was no cage, so I couldn't do BB Floor pressing. So this was the final week of that program I was running, time for a new one next week!

 

[DomS]

September 11, 2008 Calves & Quads
BB Hack Squats; 315*1 275*4
Unilateral Leg Extensions: 70*10 80*10 100*6
BB Calf Presses: 225*18 275*14 225*20 225*15
Seated Calf Presses: 45*25 70*15
Running: 9 minutes / 1 mile

notes: Wanted to focus on calves today, so I did. First workout at Boston Sports Club....bombest gym ever. Love it there

 

[DomS]

September 13, 2008 Hamstrings, Back, and Biceps
Bent Knee Deadlifts: 315*2 335*5 355*4 365*2
BB Good Mornings: 135*6 135*6 145*5 155*5
BB Rows: 155*7 165*7 175*7 185*4
Standing DB Curls: 50*2 (r. elbow)
Cable Curls: 50*10

notes: I LOVE THIS GYM. So many hot girls, like 10x as many as they had at BU. Plus the equipment is slightly better, and the atmosphere is so much better too. I feel so much stronger when I'm at BSC for some reason, like I'm just more in the mood to lift. Probably because of all the gorgeous girls in skin tight outfits. That usually does it

 

[polarmystery]

Originally posted by: DomS
September 13, 2008 Hamstrings, Back, and Biceps
Stiff-Legged Deadlifts: 315*2 335*5 355*4 365*2
BB Good Mornings: 135*6 135*6 145*5 155*5
BB Rows: 155*7 165*7 175*7 185*4
Standing DB Curls: 50*2 (r. elbow)
Cable Curls: 50*10

notes: I LOVE THIS GYM. So many hot girls, like 10x as many as they had at BU. Plus the equipment is slightly better, and the atmosphere is so much better too. I feel so much stronger when I'm at BSC for some reason, like I'm just more in the mood to lift. Probably because of all the gorgeous girls in skin tight outfits. That usually does it

I cringe every time I see someone doing Good Mornings.... Nice work though. Stiff-Legged DL's are Romanian DL's?

 

[SociallyChallenged]

Originally posted by: polarmystery

Originally posted by: DomS
September 13, 2008 Hamstrings, Back, and Biceps
Stiff-Legged Deadlifts: 315*2 335*5 355*4 365*2
BB Good Mornings: 135*6 135*6 145*5 155*5
BB Rows: 155*7 165*7 175*7 185*4
Standing DB Curls: 50*2 (r. elbow)
Cable Curls: 50*10

notes: I LOVE THIS GYM. So many hot girls, like 10x as many as they had at BU. Plus the equipment is slightly better, and the atmosphere is so much better too. I feel so much stronger when I'm at BSC for some reason, like I'm just more in the mood to lift. Probably because of all the gorgeous girls in skin tight outfits. That usually does it

I cringe every time I see someone doing Good Mornings.... Nice work though. Stiff-Legged DL's are Romanian DL's?

They're similar to, but I don't believe they're the same thing. Romanian deadlifts involve stopping at a certain point in the motion. Stiff-leg deadlifts involve keeping your legs straight for the entire motion. They're very little difference and they very well may be the same thing but I usually don't use the terms interchangeably.

 

[DomS]

Originally posted by: SociallyChallenged

Originally posted by: polarmystery

Originally posted by: DomS
September 13, 2008 Hamstrings, Back, and Biceps
Stiff-Legged Deadlifts: 315*2 335*5 355*4 365*2
BB Good Mornings: 135*6 135*6 145*5 155*5
BB Rows: 155*7 165*7 175*7 185*4
Standing DB Curls: 50*2 (r. elbow)
Cable Curls: 50*10

notes: I LOVE THIS GYM. So many hot girls, like 10x as many as they had at BU. Plus the equipment is slightly better, and the atmosphere is so much better too. I feel so much stronger when I'm at BSC for some reason, like I'm just more in the mood to lift. Probably because of all the gorgeous girls in skin tight outfits. That usually does it

I cringe every time I see someone doing Good Mornings.... Nice work though. Stiff-Legged DL's are Romanian DL's?

They're similar to, but I don't believe they're the same thing. Romanian deadlifts involve stopping at a certain point in the motion. Stiff-leg deadlifts involve keeping your legs straight for the entire motion. They're very little difference and they very well may be the same thing but I usually don't use the terms interchangeably.

Bent Knee actually...no idea why I had written stiff legged! I love good mornings....my hamstrings are still sore now...I was going lower than I ever have on them...my face was about 18" off the floor....it was almost like doing a hyper or something

 

[DomS]

September 16, 2008 Chest, Triceps, Shoulders

BB Flat: 185812 205*6 225*4 240*2
BB Decline: 185*9 195*6 205*5 185*7
BB Incline: 135*12 155*7 165*5
Cable Crossovers: 45*7 50*5 60*4
Dips: 45*6 45*4 45*3 25*6
BB Close Grip Benching: 135*10 135*8 135*6
BB Seated Military Presses: 95*6
DB Standing Laterals: 15*10

notes: This was an odd session. My birthday was yesterday so I was up late. My diet wasn't exactly great. Plus this is my first time benching at BSC. Their benches are "plusher" than what I'm used to. I like a good hard back to drive my shoulder blades into, can't really do that here...or at least I haven't figured out how yet. Also on the 240..I thought I was doing 235 but I had put a 10 on one side on accident. Overall a great session though. I love this gym.

 

[DomS]

September 18, 2008 legs
BB Squats: 275*2 245*4 225*5 225*3
DB Lunge: 25*10 35*10 55*3
Kneeling Leg Curl: 90*4 meh..don't like the machine
Seated Calves: 90*15 90*15

notes: Decent session. Not much to say here.

 

[DomS]

September 20, 2008
50 Pullups: 25*8,6,6,5,5,4 10*5,6,5
DB Rows: 120*4 110*5 105*7
Cable High Rows: 110*15 150*10
DB Shrugs: 80*10 90*10
DB Curls: 45*6 40*6
Cable Curls: 40*10
Running: 9 minutes / 1 mile


notes: Good stuff. Kind of tired of doing the 50 pullups thing. I tried running on the balls of my feet....big mistake.

 

[DomS]

September 22, 2008 Chest / Triceps / Shoulders

BB Flat: 225*1 245*1 255*1 270*X 225*2 195*7
BB Incline: 155*10 165*8 175*6
BB Decline: 185*12 205*7 215*5
Dips: 45*6 45*4 45*4
Cable Crosses: 45*12 50*9
DB Elbows Out Extensions: 45*11 55*6
DB Seated Military Presses: 50*7
Steam Room: 10 minutes

notes: Felt good to really hammer my chest again. Would've run but wow my calves are so sore now...I mean like I can barely walk

 

[DomS]

September 23, 2008 Quads & Shoulders
Leg Extensions: 100*15 120*12 150*7 180*6
DB Front Raises: 30*10 35*8
Cable Laterals: 20*12 25*10
Steam Room: 15 minutes

notes: SHOULD'VE been quads & calves, but my cavles were so sore from the running on the balls my feet idea that I couldn't work them. I could barely even walk today. I tried running like that because it seems to make my footfall much lighter, and keeps me lighter on my feet....but it wrecks your calves. Bad deal.

 

[DomS]

September 25, 2008 Hamstrings & Back
BB SLDL: 275: 5x5
DB Rows: 120*4 110*7
Chest Supported Rows: 90*8
Cables High Rows: 120*20
DB Curls; 45*6 50*3

notes: wow....the 5x5 completely torched me. I rarely sweat very much, even when running. But that had it pouring off me. I only rested a few seconds between the final few sets. That may have done it. I'm thinking I'm going to test my max again next time I DL. I pulled 430 over the summer while at BU...I'd hope I'm still at least around 405 if not more

 

[DomS]

September 27, 2008 Running
Running: 35 minutes / 3.5 miles

notes: I love this gym, and it's so easy to get to I may start running on the weekends again. I'm doing a M,T,R split for my weight routine, I may start throwing in Sat & Sun. runs now.

 

[DomS]

September 29, 2008 Chest Triceps Shoulders
BB Flat: 225*6 235*3 195*3
DB Incline: 70*10 80*6 90*6 100*6 NEW PR!!
BB Decline: 135*20 155*15 175*10
Cable Benching: 45*5
BB Close Grip: 135*8 135*8
BB Seated Military Presses: 95*8
Steam Room: 28 minutes (biiig mistake)

Notes: WOW! I was pretty 'flat' on the flat benching, no pop really. Moved on to DB pressing and realized that it was going up pretty easy. Decided to test my max, and I actually got a rep with the 100 lbs. dbs!!!! Kind of makes me wonder what I could do with DBs. Next week after my initial barbell work I'm going to try some flat db benching, see if I can't break my 100 lbs. db flat record! Later, in the steam room I lost track of time and was in there 28 minutes, at 189 degrees....I almost passed out in the shower and had to sit with my head between my knees when I got out

 

[DomS]

September 30, 2008 Legs
Angles Leg Press: 405*10 495*5 515*4 565*2 405*10
Leg Extensions: 100*15 130*11
Seated Calf Presses: 90*20 115*15
DB Lunges: 45*6

Notes: New personal record of 565 on leg pressing. I decided to switch it up and do this instead of squatting this week. Legs were shot after that. Good times.

 

[DomS]

October 2, 2008
DB Rows: 120*7 125*5 115*6 110*7
Narrow Grip Pullups: 13, 10
HyperExtensions: 25*10 30*10
Chest Supported Rows: 90*10 115*5
DB Shrugs: 90*10 105*10

notes: I used those weighted magnets on the 120's to make them 125s. I always feel like there's only so much to do for your back. Going to use some hammer strength rows next time to switch it up a bit. I like training back. It's fairly basic. There's no gay concentration curl / tricep kickback bullshit equivalent for back. Row, Pullup, Deadlift.

 

[DomS]

October 3, 2008 Running / Sauna
Running: 30 minutes / 3 miles
Sauna: 15 minutes

notes: Did this one running on the balls of my feet again. Calves were sore at the end, but they held up. I think I'm getting used to it! My heels didn't touch the treadmill once!