DomS workout journal

[DomS]

Originally posted by: gramboh
Nice pull, congrats on the PR. I hear you on the front squats hammering the quads/hips. I love them for that. Check out this video, helped me with a few FS issues (no longer feel like I'm choking myself): http://www.youtube.com/watch?v=3NRmdtSvmQQ I hope to be at a BW front squat for reps before Christmas, just taking it slowly, FS is just barely at 50% of my BS haha.

yeah I hear that! I'm MUCH lower on my FS weight...I think it's going to take a while to get used to! I love that video by the way.

 

[DomS]

Originally posted by: polarmystery
From your progress DomS, I still don't understand how your legs are so strong but your upper body is not. My upper body I think is stronger than yours (well not now since my injury a month ago) but your lower body is mountains better. Does that seem weird? I think you are I are pretty much on the same level with you being stronger almost in all areas but a few. Anyway, keep up the good work.

I think a lot of it is genetics...my father has an incredibly strong back and legs, as does everyone on my mom's side of the family and I do too. My dad was a piss poor bencher his whole life too. The bench numbers I'm putting up this year are unheard of for me. At one point in college I was 197, had a nearly 500 lbs. squat, and a 400 lbs. deadlift.......and a 200 lbs. bench. I'm 185 now and my chest is actually bigger than it's ever been though so I guess that's progress. I want to hit 300 lbs. relatively soon though, even just to say I did it.

edit: I also pride myself on not being 'bottom heavy' relatively, compared to the 99% of the gym going male population that's top heavy. I actually didn't do any sort of pressing movement the first year I was in the gym (this is like 8 years ago), for fear of becoming a bench jockey. I just squatted, deadlifted, rowed, etc.

 

[DomS]

Originally posted by: polarmystery
Keep it up DomS!

I haven't been to the gym in almost a month. I ripped a tendon in my shoulder and I can't do any big presses anymore. I am going to start back again next week, but it will be light and just conditioning... I'm really sad I can't lift big with my shoulder anymore


(for a while anyway)

How'd you rip the tendon?

 

[DomS]

October 25, 2008
Running: 30 minutes / 3.0 miles
sauna: 20 minutes

 

[DomS]

October 27, 2008 Chest/Triceps
BB Flat: 225*7 245*1 270*X (spotter pulled it up before I had a chance to try) 225*2
DB Incline: 80*5 75*8 70*10
DB Flat: 95*3 85*6 80*8
BB Decline: 185*10 225*5
DB Flat (one arm): 45*10
BB Closegrip BP: 135*9 155*6
Running: 15 minutes / 1.5 miles

notes: Good session...Not sure if I would've had the 270 if the guy hadn't pulled up so fast. Rest of session was good.

 

[polarmystery]

Originally posted by: DomS

Originally posted by: polarmystery
Keep it up DomS!

I haven't been to the gym in almost a month. I ripped a tendon in my shoulder and I can't do any big presses anymore. I am going to start back again next week, but it will be light and just conditioning... I'm really sad I can't lift big with my shoulder anymore


(for a while anyway)

How'd you rip the tendon?

Doing reverse peck deck flye's at 200lbs. Forced reps with spotter. It was not fun.

 

[DomS]

Originally posted by: polarmystery

Originally posted by: DomS

Originally posted by: polarmystery
Keep it up DomS!

I haven't been to the gym in almost a month. I ripped a tendon in my shoulder and I can't do any big presses anymore. I am going to start back again next week, but it will be light and just conditioning... I'm really sad I can't lift big with my shoulder anymore


(for a while anyway)

How'd you rip the tendon?

Doing reverse peck deck flye's at 200lbs. Forced reps with spotter. It was not fun.

Ahhh that sucks man.....how's it mending?

 

[DomS]

October 28, 2008 Legs
BB Squats: 245*1 275*1 295*1 225*3
BB Front Squats: 155*5 175*4 195*2
Seated Calves: 135*12 160*10 185*7
Leg Extensions: 100*15
Running: 15 minutes / 1.5 miles
Sauna: 20 minutes

notes: I was saving my energy for front squats, want to focus on the form of them the next few weeks. Decent session. Still getting used to keeping proper posture. Running is good. I'm going to run more tomorrow. Trying to get ripped for Halloween.

 

[DomS]

October 29, 2008 Running
Running: 30 minutes / 3.5 miles
Sauna: 15 minutes

notes: lookin riiiipped. Going to run again tomorrow. May do my workout early, then go back in the afternoon to do a half hour run.

 

[DomS]

October 30, 2008 Back & Biceps
Pullups: 45*3 45*3 25*6 25*5 25*4
DB Rows: 127.5*3 120*4 110*5
Cable Pullovers: 60*10
DB Pullovers: 70*5
Cable Rows: 130*9 150*5
DB Shrugs: 85*12
Cable Curls: 50*12
Running: 15 minutes / 1.5 miles
Sauna: 20 minutes

notes: Good session. Not sure what the big deal with pullovers is. I felt it more in my chest than anything else.

 

[DomS]

November 1, 2008 Running
Running: 15 minutes / 1.5 miles
Sauna: 10 minutes

notes: Shorter run since I'm still debacled from last night. I felt really good afterward though.

 

[polarmystery]

Originally posted by: DomS

Originally posted by: polarmystery

Originally posted by: DomS

Originally posted by: polarmystery
Keep it up DomS!

I haven't been to the gym in almost a month. I ripped a tendon in my shoulder and I can't do any big presses anymore. I am going to start back again next week, but it will be light and just conditioning... I'm really sad I can't lift big with my shoulder anymore


(for a while anyway)

How'd you rip the tendon?

Doing reverse peck deck flye's at 200lbs. Forced reps with spotter. It was not fun.

Ahhh that sucks man.....how's it mending?

Very f'in slow. Oh well. Light weight for a very long time. Keep it up!

 

[DomS]

November 3, 2008 Monday Chest/Triceps
BB Flat: 25*1 245*1 270*X 245*2 225*4
DB Incline: 90*3 85*5 80*7
BB Decline: 245*1 270*3 245*2
Ballistic B.P.: 85*10 65*10
DB Decline Skulls: 60*10 80*9
Dips: 45*7 45*4 45*3
Running: 15 minutes / 1.5 miles

notes: the usual. Added Decline skulls

 

[DomS]

November 4, 2008 Tuesday Quads / Calves
BB Front Squats: 165*6 185*5 205*4 215*2
Seated Calves: 135*14 190*8
Unilateral Leg Extensions: 50*11 70*8
Standing Calves: 180*10 220*7
Running: 15 minutes / 1.5 miles

notes: Gradually adding weight to front squats, I'm starting to like them quite a bit

 

[DomS]

November 5, 2008 Running
running: 30 minutes / 3.0 miles

notes: had a good run.

 

[DomS]

November 6, 2008 Thursday Back / Hamstrings / Biceps
BB DL: 315*1 365*1 405*1
Good Mornings: 145*6 155*4
Pullups: 45*3 45*3
DB Rows: 120*4
Incline DB Curls: 30*8 35*5 bored.

notes: I am so sick of the gym. It doesn't make a damn difference

 

[Safeway]

Haha, it definitely makes a difference. You have been at this log for months, keep it up. Get jacked as shit.

 

[DomS]

Originally posted by: Safeway
Haha, it definitely makes a difference. You have been at this log for months, keep it up. Get jacked as shit.

DIdn't mean in the physical sense. I've been working out for 8 years.

 

[DomS]

November 8, 2008 Saturday Running
Running: 30 minutes / 3.0 miles
Sauna: 10 minutes

notes: good run.

 

[DomS]

November 9, 2008 Sunday Running
Running: 23 minutes / 2.3 miles
Sauna: 10 minutes

notes: Shins/Calves/Ankles getting sore.

 

[DomS]

November 10, 2008 Chest/Triceps
BB Decline: 240*1 270*1 285*1 300*X 225*7
BB Flat: 185*9 205*5 225*3
BB Incline: 135*12 155*8 175*5
Ballistic BP: 65*10
DB One Arm Press: 50*7
Dips: 45*6 45*6
Running: 15 minutes / 1.5 miles
Sauna: 12 minutes

Notes: Going to rotate what I do first for about a month. Next week I'll go Incline, Decline, Flat. Week after that, Flat, Incline, Decline. I'm going to get to 300 on SOME sort of press if it kills me.

 

[DomS]

November 11, 2008 Legs
BB Squats: 275*1 285*1 225*1
BB Front Squats: 185*2 205*1 225*1 NEW PR!
Unilateral Seated Calves: 45*12 55*10
DB Bench Squats: 70*10 75*10
Unilateral Standing Calf Press: 60*10 100*10
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes

Notes: New PR on front squats. I'm focusing on them for the time being. Tried some unilateral calf work today, it went well.

 

[DomS]

November 13, 2008 Back / Biceps
Hammer Strength Rows (Palms Facing): 90*10 115*4 90*10 70*12
Pullups: 45*3 45*3 25*4 BW*8
BB Rows: 135*12 135*12 135*14
Trap-Bar Shrugs: 155*16 205*13
DB Standing curls: 40*10
Sauna: 15 minutes

notes: Trying to get form down on BB rows. I still feel like they're half as good as db rows though. You just can't get the kind of contraction you can with DBs. Plus I can do more weight (combined) with DB rows. i.e. I can row 130 lbs of db on each side....I can NOT row 260 lbs with a BB even once. Took a day off from running, legs have been sore lately. I'm going to start doing the 50 pullups again to switch things up.

 

[DomS]

November 15, 2008 Running
Pose Running: 20 minutes / 2.0 miles
Sauna: 10 minutes

notes: Felt good. I was pressed for time though, so I only went for 2 miles. I think I'm getting used to the pose running FINALLY. Also, I'm weighing in at 186. [/u]

 

[saechaka]

Originally posted by: DomS
November 13, 2008 Back / Biceps
Hammer Strength Rows (Palms Facing): 90*10 115*4 90*10 70*12
Pullups: 45*3 45*3 25*4 BW*8
BB Rows: 135*12 135*12 135*14
Trap-Bar Shrugs: 155*16 205*13
DB Standing curls: 40*10
Sauna: 15 minutes

notes: Trying to get form down on BB rows. I still feel like they're half as good as db rows though. You just can't get the kind of contraction you can with DBs. Plus I can do more weight (combined) with DB rows. i.e. I can row 130 lbs of db on each side....I can NOT row 260 lbs with a BB even once. Took a day off from running, legs have been sore lately. I'm going to start doing the 50 pullups again to switch things up.

Great workout journal. I've been trying to do add the 50 pull up to my routine but I lose the drive once I get to 30. How long do you rest in between pull ups?