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Destram
08-06-2002, 09:22 PM
Guess im gonna start one of these, i should have done it a long time ago to monitor my lifts but better late than never.

All sets taken to failure

Chest + Triceps
30sec - 1min rests depending on how long it takes to switch weights/equipment

Flat Barbell Bench (wide grip) -
170x3
155x3
135x3
Weighted Front Dips -
20x5
20x3 +6 negatives
14x4 +6 negatives
Decline Dumbell Bench -
45'sx3
40'sx5
35'sx5
Incline Dumbell Bench -
35'sx4
30'sx6
25'sx7

5 min rest to refill water bottle and get ready for tri's

Close Grip Bench -
80x5
75x3
65x4
Weighted Behind the Back Dips -
35x7
35x4
30x3
Close Grip Pushdown
90x6
80x6
70x7

Total workout time = 50 minutes

I'm trying this as a strength routine. Any comments are greatly appreciated. :)

Tomorrow is back and bi's day

raab2
08-06-2002, 09:58 PM
HEY GOOD LUCK DUDE YOUR BUFF AND SEXY

Destram
08-07-2002, 09:21 PM
All sets taken to failure

Back + Biceps
30sec - 1min rests depending on how long it takes to switch weights/equipment

Wide Grip, Palms Forward, Weighted Chins -
20x5 + 5 negatives
14x3 + 6 negatives
10x2 + 7 negatives
Deadlifts -
225x5
205x5
185x7
Incline Dumbell Rows -
55'sx7
50'sx6
45'sx7
T-Bar Rows -
115x8
115x6
115x4

5 min rest to refill water bottle and get ready for bi's

Standing Barbell Curls -
95x3 + 3 cheat reps
85x2 + 3 cheat reps
70x4 + 3 cheat reps
Seated Incline, Alternating Hammer Curls -
30'sx3
25'sx4 + 1 cheat rep
25'sx3 + 1 cheat rep
Standing Cable Curls -
120x3
100x3 + 2 cheat reps
80x6 + 3 cheat reps

Total workout time = 50 minutes

Destram
08-08-2002, 09:26 PM
All sets taken to failure

Shoulders + Traps
30sec - 1min rests depending on how long it takes to switch weights/equipment

Standing Barbell Military Press-
100x5
90x3
80x3
Standing Arnold Press -
35'sx2
30'sx6
25'sx7
Side Laterals -
15'sx8
15'sx7
15'sx6
Dumbell Upright Rows -
45'sx6
45'sx5
45'sx4

5 min rest to refill water bottle and get ready for traps

Dumbell Shrugs -
60'sx25
60'sx20
60'sx20
Bench Machine Shrugs-
180x13
180x13
180x12

Total workout time = 45 minutes

Destram
08-09-2002, 09:36 PM
All sets taken to failure

Legs + Abs
1min - 2min rests depending on how long it takes to switch weights/equipment

Barbell Squats -
255x20 + 5 half reps
255x12 + 5 half reps
255x10 + 4 half reps
Dumbell Lunges -
40'sx10
40'sx8
40'sx7
Bench Machine Leg Press -
180x15
180x15
180x15

10 min rest to refill water bottle and get ready for abs

Weighted Hanging Leg Raises -
20x30
20x24
20x20
Weighted Decline Crunches -
35x21
35x18
35x15

Total workout time = 55 minutes

Destram
08-13-2002, 09:22 PM
All sets taken to failure

Chest + Triceps
30sec - 1min rests depending on how long it takes to switch weights/equipment

Flat Barbell Bench (wide grip) -
175x2 1/2
160x2
145x7
Weighted Front Dips -
20x7
20x4 +5 negatives
20x2 + 16x2 +4 negatives at 16
Incline Dumbell Bench-
45'sx2 1/2
40'sx4 1/2
35'sx5 1/2
Decline Dumbell Bench -
40'sx4
35'sx6 1/2
35'sx4

5 min rest to refill water bottle and get ready for tri's

Close Grip Bench -
90x4
85x3
75x3 1/2
Decline Skullcrushers -
75x2 1/2
65x3 1/2
55x4
Weighted Behind the Back Dips -
35x7
35x5
35x3 1/2

Total workout time = 45 minutes


I had a question for anyone reading this. Does it look like im getting any strength increases? I cant really tell because it seems like in most exercises where i increased the weight my reps dropped a bit. Also, would there be any changes you would make? Thanks

Accipiter
08-13-2002, 09:35 PM
to answer your question, you shouldn't be seeing a strength gain yet, you jsut started.

secondly, dude, waaaaaaay too much volume.

For larger parts keep it to 6-9 sets (legs, chest, back) for smaller parts, 1-4 (shoulders, biceps, triceps, etc).
keep reps in a 6-10 range, or lower if you want.

Destram
08-13-2002, 10:24 PM
Originally posted by Accipiter
to answer your question, you shouldn't be seeing a strength gain yet, you jsut started.

secondly, dude, waaaaaaay too much volume.

For larger parts keep it to 6-9 sets (legs, chest, back) for smaller parts, 1-4 (shoulders, biceps, triceps, etc).
keep reps in a 6-10 range, or lower if you want.

I have been told to do reps below 6 for strength gains and i dont think its THAT high of volume. 12 sets for chest and 9 for tris? Well 9 may be a lot for tris but i have seen good results so far with higher volume, i would feel weird about switching down to such low volume.

I was also told that you should see strength increases in each workout.

Accipiter
08-14-2002, 06:44 AM
that is WAY too much for tri's. I had the EXACT same mentality as you. I literally had to force myself out of 8, 9 sets for tri's, bi's etc. I was SO much better off once I did though. I actually started seeing consistent gains on a larger scale. And whoever told you that is whacked.

I wrote an article called Evolution in Training: first 3 years. You can find it on the article list. Read it, it'll help, even if you're not new at this.

Puttn
08-14-2002, 08:48 AM
why not try pyramiding up with the weights and down with the reps?

Destram
08-14-2002, 10:02 PM
I felt a bit tired tonight, didn't really feel like working out but i did it anyways. It wasn't so bad after i had started but i did feel a bit fatigued.


All sets taken to failure

Back + Biceps
30sec - 1 1/2 min rests depending on how long it takes to switch weights/equipment

Wide Grip, Palms Forward, Weighted Chins -
20x6 + 5 negatives
20x2 1/2 + 6 negatives
16x3 + 6 negatives
Deadlifts -
230x5
210x5 1/2
190x7 1/2
Cable Seated High Rows -
100x7
100x5
100x4
T-Bar Rows -
115x10
115x8
115x6

8 min rest to refill water bottle and get ready for bi's

Standing Barbell Curls -
95x4 + 3 cheat reps
85x3 + 2 cheat reps
70x4 + 3 cheat reps
Seated Incline, Alternating Hammer Curls -
30'sx2 1/2
25'sx5 1/2
25'sx3
1 Arm Dumbell Preacher Curls -
25x5
25x3
20x7

Total workout time = 60 minutes

Accipiter
08-15-2002, 11:26 AM
geeze dude, still WAY too much volume on bi's. that's what I do in one month

Destram
08-15-2002, 12:31 PM
Originally posted by Accipiter
geeze dude, still WAY too much volume on bi's. that's what I do in one month

:( Actually only the standing bb curls seem to hit my bi's super hard. The hammer curls seem to put more stress on my forearms, and preacher curls are kinda a combo of lower bi and forearms. And i took a long rest after back so my bi's had time to recuperate. I don't know, it would be nice to do less sets i just feel so weird about it. Maybe next week ill drop and exercise and see how things feel.