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trumayhem
06-27-2009, 11:36 AM
Keeping track of my workouts, starting this coming off of a month off, working back up but slowly this time...

This first workout is two weeks ago...

Bike 5 min warm up before every workout...

Sunday June 14th week one
Rack Lift
120 2x5
170 1x3
240 1x2
285 3x5

Squat Speed
120 8x2

Negative Pull-Ups
BW 3x8

Dumbbell Row
3x12 25lb Dumbbells

Barbell Curl
3x8 55

Hammer Curl
2x8 15lb Dumbbells

trumayhem
06-27-2009, 11:37 AM
Monday June 15th
20 min bike ride

trumayhem
06-27-2009, 11:44 AM
Tuesday June 16th

Incline Bench Press
45 2x5
80 1x5
110 1x3
125 3x5

Speed Bench
105 8x3

Chest Dips
BW 3x3

Military Press (have a slight right shoulder problem currently)
45 2x5
55 1x5
75 1x5

Dumbbell Skull Crusher
15 3x8

trumayhem
06-27-2009, 11:50 AM
Thursday June 19th

Squats
55 2x5
65 1x5
105 1x3
125 1x2
165 2x5 1x8

Barbell Row
35 2x5
85 1x5
95 1x3
115 1x2
135 3x5

Negative Pull-Ups
BW 3x8

Barbell Curl
55 3x8

Concentration Curl
2x8 15lb Dumbbells

trumayhem
06-27-2009, 11:56 AM
Sunday June 21st week 2

Bench Press
45 2x5
80 1x5
110 1x3
140 1x2
165 2x5 1x8

Chest Dips
BW 3x4

Military Press (have a slight right shoulder problem currently)
35 2x5
55 1x5
70 1x3
75 3x5 (limited Range)

Dumbbell Skull Crusher
15 2x8 1x12

Ball Crunches
3x8

trumayhem
06-27-2009, 12:00 PM
Monday June 22nd

5 Min Warm-up

15 sec High Intensity 45 sec recovery 20 Intervals

5 min cool down

Various Stretches (helping with shoulder)

trumayhem
06-27-2009, 12:06 PM
Tuesday June 23rd

Rack Lifts
120 2x5
170 1x3
245 1x2
295 2x5 1x8

Speed Squat
125 8x2

Negative Pull-Ups
BW 3x8

Lying Incline Dumbbell Row
25 3x12

Barbell Curl
57 3x8

Hammer Curl
15 2x8 Dumbbells

trumayhem
06-27-2009, 12:07 PM
Wednesday June 24th

5 Min Warm-up

15 sec High Intensity 45 sec recovery 20 Intervals

5 min cool down

Various Stretches (helping with shoulder)

trumayhem
06-27-2009, 12:12 PM
Thursday June 25th

Incline Bench Press
45 2x5
80 1x5
110 1x3
130 3x5

Speed Bench
110 8x3

Chest Dips
BW 3x5

Military Press (have a slight right shoulder problem currently)
45 2x5
55 1x5
75 3x5 (almost full range stretches helping a lot)

Dumbbell Skull Crusher
17 3x8

Ab Circuit 3x8
Ball Crunches
Hanging leg raise

trumayhem
06-28-2009, 05:27 PM
BW 205

Squats
45 2x5
70 1x5
105 1x3
140 1x2
175 3x5 1x8

Barbell Row
45 2x5
85 1x5
95 1x3
115 1x2
135 3x5 1x8

Negative Pull-Ups
BW 3x8

Barbell Curl
60 3x8

Concentration Curl
2x8 17lb Dumbbells

trumayhem
06-29-2009, 04:40 PM
5 Min Warm-up

15 sec High Intensity 45 sec recovery 20 Intervals

5 min cool down

Various Stretches (helping with shoulder)

trumayhem
06-30-2009, 05:09 PM
Bench Press
45 2x5
85 1x5
115 1x3
150 1x2
170 3x5 1x8

Chest Dips
BW 3x6

Military Press
45 2x5
55 1x5
75 3x5

Dumbbell Skull Crusher
20 2x8 1x12

Weighted Ball Crunches
3x8 10lb

trumayhem
07-02-2009, 04:54 PM
Rack Lifts
120 2x5
180 1x3
245 1x2
300 3x5

Speed Squat
125 8x2

Negative Pull-Ups
BW 3x8

Lying Incline Dumbbell Row
25 3x12

Barbell Curl
62 3x8

Hammer Curl
20 2x8 Dumbbells

SeanW
07-02-2009, 06:14 PM
Good consistency man. Thats what it takes. Doesnt seem like you have alot of upper back work. That stuff is important. Keep it up.

trumayhem
07-05-2009, 04:55 PM
Good consistency man. Thats what it takes. Doesnt seem like you have alot of upper back work. That stuff is important. Keep it up.

Right now im getting plenty of upper back work

barbell rows, negative-pull-ups (most hated thing I do, changing to weighted negative pull-ups ), rack lift (rack lift pummels my upper back, favorite excercise)

trumayhem
07-05-2009, 04:55 PM
BW = 203

Incline Bench Press
45 2x5
80 1x5
110 1x3
135 3x5 1x8

Speed Bench
115 8x3

Chest Dips
BW 3x8

Military Press (nearly pain free)
45 2x5
55 1x5
75 2x5 1x8

EZ-BAR Skull Crusher
50 3x8

Ab Circuit 3x8
Weighted Ball Crunches 15 lb
Hanging leg raise

Clifford Gillmore
07-06-2009, 04:26 AM
This is a very interesting looking routing, I like the speed work AFTER a heavy set - but what are your goals, powerlifing or bodybuilding?

trumayhem
07-06-2009, 04:04 PM
This is a very interesting looking routing, I like the speed work AFTER a heavy set - but what are your goals, powerlifing or bodybuilding?

It's a little mix of both, I guess with a little more towards bodybuilding... Im trying to work on going up on volume before I add weight on the power moves...

trumayhem
07-06-2009, 04:05 PM
5 Min Warm-up

15 sec High Intensity 45 sec recovery 20 Intervals

5 min cool down

Various Stretches (helping with shoulder)

trumayhem
07-07-2009, 04:56 PM
Squats
45 2x5
70 1x5
105 1x3
140 1x2
180 3x5

Barbell Row
45 2x5
85 1x5
95 1x3
115 1x2
140 3x5

Weighted Negative Pull-Ups
BW + 15lbs about 225 3x8

EZ-Bar Curl (swing too much need to lower weight)
62 3x8

Concentration Curl
2x8 20lb Dumbbells

trumayhem
07-08-2009, 05:20 PM
5 Min Warm-up

15 sec High Intensity 45 sec recovery 20 Intervals

5 min cool down

Various Stretches (helping with shoulder)

danmac
07-08-2009, 06:01 PM
Hey man, welcome to the boards. Good idea packing on some mass before going into a pure powerlifting routine.

Your speed work looks a little off, are you doing sets of 8 reps? Unless write your sets on the opposite sides as most.

Like if i were doing a wieght for 8 reps for 3 sets i would write
135x8x3, i think you might just be doing it the other way and throwing me off.

Either way your speed work looks a little heavy. It should be between 50-60% of your max, and i often have to go lower just to get the speed i want. It takes some serious training to move it fast enough.

Good luck with your goals! ill pop in from time to time.

trumayhem
07-09-2009, 04:57 PM
Bench Press
45 2x5
85 1x5
120 1x3
155 1x2
175 3x5 1x8

Chest Dips
BW 3x8

Military Press
45 2x5
65 1x5
80 3x5 (limited Range)

EZ-BAR Skull Crusher
55 3x8 (shoulder causes limited range with the ez-bar)

Dumbbell Kickbacks
20lbs 2x8

Weighted Ball Crunches
3x8 20lb

(thinking about subbing out military press and skull crushers for something else)

trumayhem
07-12-2009, 04:13 PM
Starting week 5 tomorrow going to do weights monday and tuesday and then be back on schedule. I didn't get too much sleep stayed up late watching UFC 100. Did my warm up and just realized my body is not gong to allow me to put in the effort today. Very disappointed in myself or should I be?

(note lost 5 pounds in the last two weeks, have some body fat to burn off, I believe body fat in the twentys, have to start keeping track of that and get a measurement...)

trumayhem
07-13-2009, 05:22 PM
Rack Lifts
120 2x5
180 1x3
245 1x2
300 2x5 1x8

Speed Squat
125 8x2

Negative Pull-Ups
BW+25 about 240 3x8

Lying Incline Barbell Row
120 3x8

EZ-Bar Curl
55 1x8 50 1x8 30 1x8

Hammer Curl
22 2x8 Dumbbells

trumayhem
07-14-2009, 04:53 PM
Incline Bench Press
45 2x5
80 1x5
115 1x3
140 3x5 1x8

Speed Bench
115 8x3

Chest Dips
BW+10lbs about 220 3x8

Upright Rows
35l 1x8 55 2x8

Dumbbell One Arm Triceps Extension
20lbs 2x8

Ab Circuit 3x8
Ball Crunches
Hanging leg raise

trumayhem
07-17-2009, 03:50 AM
on vacation for a week

trumayhem
07-27-2009, 03:14 PM
I'm back and currently fighting a massive head cold... ugh

trumayhem
08-03-2009, 05:10 PM
5 Min Warm-up

15 sec High Intensity 45 sec recovery 20 Intervals

5 min cool down

Various Stretches