View Full Version : Young_Squatter7 Mass and Strength DFT journal

09-16-2005, 11:33 AM
Mon: Upper Body Strength
-BB bench press
-bent over BB rows
-Seated Shoulder Press/ Or smith Machine Shoulder Press
-Pushdowns (2x10)
-Dumbell Curls (2x10)

Tues: Lower Body Strength
-BB full squat
-Leg Press/ Hack Squat/ Front Squat/ Or Conventional deadlifts (Alternate every cycle)

week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)
week 5, de-load: 2x4-5

Thurs: Upper Body Hypertrophy
Speed Bench 8x3 with 60% of 1 rep max (1 minute rest)

-Incline Dumbell Press
-Smith machine or dumbell Military press
-Close-Grip Bench Press
-Seated Rows
-Barbell Curls

Fri: Lower Body Hypertrophy
Speed Squats 8x3 with 60% of 1 rep max (1 minute rest)

-conventional deadlifts
-Leg Press/ Hack Squats/Front squats
-SLDL/Hyperextension/Pull threws (Alternate each cycle)

week 1: 3x12
week two: 3x10
week three: 3x8
week four: 4x6
week five: 3x12


Starting Weight-157lbs at 6 foot tall

09-16-2005, 11:34 AM
Bench press 135x5, 135x5, 135x5, 135x5

Barbell Rows 140x5, 145x5, 145x5, 145x5

Free weight seated military press 85x5, 95x5, 95x5, 95x5

Dumbell curls 35x10, 35x6, 30x8

Pushdowns 60x7, 60x7, 60x6

This was my first day of this split and I loved the workout, this is the first time i ever did free weight military press and i did more weight then i did on the smith machine, i could only do 85x5 on the smith but 95x5 free weight which is weird?. I stopped every set 1 rep short of failure. Everything felt really good. After the workout i hurried up and took some CEE.

09-16-2005, 11:34 AM
Squats 205x5, 205x5, 205x5, 205x5

Conventional Deadlifts 210x5, 215x5, 215x5, 215x5

Leg Press 320x5, 330x5, 335x5, 340x5

Boy did i feel this workout in my quads, i was sweating so much i think i lost 5 lbs of water, this was a very rough workout to go thourgh, but it felt great in my quads. I need to work on my form for deadlifts, because i dont think it is good right now, but in time it will get better. Also the reason the leg press is like a pyramid is because ive never done them before so i didnt know how much i could do so i had to pyramid to my top set.

09-16-2005, 11:35 AM
Speed Bench 8x3 with 95lbs. 1 minutes rest

Incline Dumbell press 40x13, 45x10, 40x10

Dumbell Shoulder Press 25x12, 25x10, 20x12

Close Grip Bench 75x12, 75x12, 75x12

Seated Rows 75x12, 80x12, 80x12

Dumbell Curls 30x10, 30x8, 30x8

Lat Pulldown 70x12, 70x12, 70x12

Duration:55 minutes

This was a hard workout, all that speed benching and pressing movements really got my triceps sore. And the short rest periods 1 to 2 minutes makes it hard to use the same weight every set. But i thought this was a very good workout and enjoyed it a lot. Everything felt good and i got a awesome pump from this. Tomorrow is lower hypertrophy which is going to be so hard because short rest periods for squats is the hardest thing for me to do.

09-16-2005, 11:35 AM
Speed Squats 8x3 60% of 1 rep max 135lbs. 1 minute rest between these sets.

Squats 175x20!!!!!!!, 175x8, 175x8

SLDL 185x12, 185x10, 185x7

Hack Squats 100x12, 100x12, 100x12

Weighted Hyperextensions 25x12, 25x12, 25x12

Duration:51 minutes

Oh my goss, this was the most intense and hardest workout i have ever done in my life, the first set of squats were 20 rep breathing squats, and i did 2 minutes rest between every set. After the workout i thought like i was going to faint and throw up, i almost did not make it back to my room.

Canadian Crippler
09-16-2005, 12:09 PM
Routine looks solid man, good luck.

squat it all!
09-16-2005, 12:19 PM
i like this split a lot. nice work on the SLDL. what are your stats? age, height, weight?

09-18-2005, 09:05 PM
i like this split a lot. nice work on the SLDL. what are your stats? age, height, weight?

My age is 18, 6 foot tall, weigh 157.

09-18-2005, 09:05 PM
Routine looks solid man, good luck.


09-19-2005, 10:12 AM
Flat Bench Press 140x4, 140x4, 140x4, 140x4, 140x4 (This is a PR, last time i did 140 i could only do 140 for 2 sets of 4. Today i felt like i could have got 6 reps on it)

Barbell Rows 145x4, 150x4 PR!!!, 150X4, 150X5, 155X3 PR!!!

Military Press 100x4 PR, 100X4, 100x3, 95x4, 95x4

Dumbell Curl 35x10, 30x10, 30x6

Tricep Pushdowns 60x12 PR!!!, 60x9, 60x7

Duration:1 hr 7 minutes

Awesome workout today, i hit all my PR from last week.

09-20-2005, 12:25 PM
Wide Stance
Squats 210x4, 215x4 PR!!!, 215X4, 210X3, 205X4

Deadlifts 205x4, 215x4 PR!!, 220X4PR!!1, 225X4 PR!!!!, 230X4 PR!!!

Leg press 345X4 PR!!!, 350X4 PR!!!, 350X4, 350X4

This workout was awesome, i got a new PR on everything. My deadlifts went way up, i think i could have got 235x4. I dont know if my form is that good or not, when i do them i just bend my legs a bit and lift up then go back down.

Also the i only did 4 sets of leg press because some guy that is jacked needed to use it, so i let him.

Duration:56 minutes

Canadian Crippler
09-20-2005, 12:58 PM
Prob. could have gotten 240x4 if you went heaviest on the first set. MixMasterNash put it best: If you're gonna lift heavy, lift heavy. Don't waste energy on 205, 215, 220, 225, X4 if you can do 230.

09-20-2005, 01:37 PM
Prob. could have gotten 240x4 if you went heaviest on the first set. MixMasterNash put it best: If you're gonna lift heavy, lift heavy. Don't waste energy on 205, 215, 220, 225, X4 if you can do 230.

The problem is last week i could only do 215. Thats why i didnt go so heavy. This week it was up 15lbs. Probably even more then that which just amazed me. Next week im doing 6x3 and im hoping to hit 255x3. Im sure i will this routine.
I know I wasted some time. But thats ok ill make up for it next time.

09-22-2005, 12:41 PM
Speed Bench 10x3 with 50% 1 rep max, 80lbs. 45 sec rest

Incline Dumbell Press 50x10 PR for this rep range, 45x9, 40x8

Dumbell Shoulder press 30x8, 25x8, 25x10

CGBP 80x10, 85x10 PR for this rep range, 85x7

Seated Rows 85x10, 90x10 PR for this rep range, 90x7

Barbell Curl 70x6, 65x8, 65x6

Lat pulldown 80x8, 80x7, 80x6

Overall this was a great workout, even though my triceps always give out before my other parts. I need to start working my triceps with some good exercises because they are really hurting my compound movements for shoulds and chest.

09-23-2005, 09:53 AM
Speed Squats 10x3 with 45 % 1 rep max, 120lbs.

Close Stance Squats 185x10 PR in this rep range, 185x10, 185x10

SLDL 195x10 PR in this rep range, 195x6, 190x10

Hack Squats 110x10 PR, 115x10 PR, 115x10

Weighted Hyperextensions 35x10 PR!!, 35X10, 35X10

Duration: 47 minutes

What a work out today, my intensity on squats was awesome, At the end of the workout i felt like i was going to puke just like last week. I hit PR on all the lifts in this rep range, which is awesome. I love hit pr on strength and hypertrophy days. Lower body hypertrophy takes a lot out of you, But its good.

09-26-2005, 05:28 PM
Flat Bench Press 130x3, 135x3, 140x3, 145x3PR!!!,145X3 PR!!!, 150X1 PR!

Barbell Rows 145 for 5x5

Military Press 90x3, 95x3, 100x3, 105x3PR!!, 105x2, 100x3

Assitance Work

Dumbell Curls 40x4, 35x7, 30x7

Hammer Curl 30x5, 25x8

Pushdowns 65x8, 65x6, 60x6, 60x6

Duration: 70 Minutes

Great workout, got PR on both lifts i wanted, and went for a 1 rep max of 150. Next week i hope to get 150x2, and 155x1 on bench, but we will see.

Fart Barker
09-26-2005, 05:32 PM
grats on the PR :D

09-27-2005, 01:03 PM
Wide Stance
Squats 205x3, 210x3, 215x3, 220x3 PR!!, 225X3 PR!!!, 230X1 PR!

Deadlifts 225x3, 230x3, 235x3 PR, 240x3 PR!!, 240X3, 245X3PR!!!

Leg Press 350x3, 355x3, 360X3 PR!!, 370X3 PR!!! 375X3 PR!!, 385X3 PR!!!


Ab crunch Machine 70x10, 70x10, 70x8

Cable Crunch 50x20, 60x15, 70x8, 70x8

Duration:80 minutes with abs

Thanks for the replys guys.

This was my best workout yet. Im so stoked. I did 2 plates on squats which was my goal when i first started lifting. My squat was up 10lbs this week which is amazing, ive never seen gains like this. Also my deadlifts were up 15lbs which freaking amazes me, they felt light. And the leg press i dont know what happened there, i went very deep on the, and for some reason they were up like 30lbs. I dont get it, all i know is this routine is f****** awesome. And ive had the best gains of my life in 3 weeks doing this program.

09-29-2005, 12:51 PM
Speed Bench 8x3 with 60% 1 rep max 90lbs. 45 sec rest

Incline Dumbell Press 50x8, 50x6, 45x5

Flat Dumbell Press 45x8, 45x8, 45x7

Seated Rows 95x8 PR in this rep range, 95x8, 95x6

CGBP 85x12, 90x6 pr! in this range, 90x7 pr!, 90x6, 90x6

Dumbell Curl 35x6, 30x8, 30x7, 30x7

Dumbell Military press 35x8, 35x5, 30x6

Wide Grip lat pulldowns 80x8, 85x6 Pr!, 80x

Close grip lat pulldowns 80x6, 80x6

Duration:60 minutes

Overall this workout was good and bad, i used a different kind of incline bench for dumbells and for some reason i could only get 50x8 and I got 50x10 last week, i was going for 55 but i could not even get 1 rep. I believe my triceps are lagging way behind and my chest workouts are suffereing from this. So i need to try to strength my triceps so that I can get better chest workouts in. I know it looks like a lot of sets but it really is not. I needed to do a lot of different assistance work today. I still completed the workout in 1 hour which is good. But now i need help finding a way to strength my triceps for my compound movements. Any suggestions?

09-30-2005, 10:09 AM
Speed Squats 8x3 135lbs 45 sec rest

Narrow Squats 200x8PR!!, 205X8PR! 205X8

SLDL 200X8PR!!, 200X8, 200X6

Leg Press 365x8 PR!!! 365X8, 365X8

Hyperextensions 45x8 PR!!, 45x7, 45x5

Cable Crunches 70x12, 70x12, 70x8

Ab crunch machine 70x15, 80x8, 80x8, 80x8

Dumbell Side Bends 50x12, 50x12

Duration:1 hour

Overall this was a great workout, I got 205x8 on squats, when i started the program in week one i was doing 205x5 on strength day, and now im repping 8. Thats awesome, this program is working so good, especially for my lower body. I replaced hack squat with leg press, because hack squats dont work well for me but my legs respond well to leg press.

09-30-2005, 11:23 AM
Wow - PR's all over the place!! Great progress man!

09-30-2005, 12:00 PM
Wow - PR's all over the place!! Great progress man!

thanks man

10-03-2005, 10:08 AM
Bench press-115x2, 125x2, 135x2, 145x2, 150x2PR!!1, 155X1PR!!!, 150X2

Barbell Rows 5x5 with 145

Military press-70x2, 80x2, 95x2, 105x2, 110x2PR!!!, 115X2PR!!!, 115X2


Dumbell Curl- 35x10, 35x6, 30x7, 30x6

Lying tricep extension 65x10, 70x5, 70x4, 70x3

Pushdowns 60x6

Duration:80 minutes

Overall great workout, best upper body workout ive had yet. Last week i got 150x1, this week i got it for 2 reps and 155x1, i was so darn happy. Before starting this program my bench was stuck. My military press was also up 10lbs which is awesome.