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Darsky
05-01-2007, 10:49 PM
I'm Fleep's lifting partner. We go to the same college. I'm a beginner and I only begin lifting 2 months ago. My height is 5'11 and I weight 160. My goals for April 2008 are Bench:225, Deadlift: 315, Military Press: 185, Squat: 275+.

5/1 Back

Pullups
BW x 3
BW x 3

Speed Deadlifts - Please help me out with my form. Since I can't post links yet, here's the URL to my youtube account. youtube.com/dankdarsky
135x6
155x6
165x6

TBar Rows
90x6
100x6
105x3

fleep
05-01-2007, 11:42 PM
I'm Fleep's lifting partner. We go to the same college. I'm a beginner and I only begin lifting 2 months ago. My height is 5'11 and I weight 160. My goals for April 2008 are Bench:225, Deadlift: 315, Military Press: 185, Squat: 275+.

5/1 Back

Pullups
BW x 3
BW x 3

Speed Deadlifts - Please help me out with my form. Since I can't post links yet, here's the URL to my youtube account. youtube.com/dankdarsky
135x6
155x6
165x6

TBar Rows
90x6
100x6
105x3

good work son

FANCYPANTS
05-02-2007, 03:36 PM
I bet you smash all those goals within a year...way to get started...youll be a maniac in no time!

TeamstockyScott
05-03-2007, 05:15 PM
okay, fleep is influencing lives?

Bako Lifter
05-03-2007, 06:08 PM
Please help me out with my form. Since I can't post links yet, here's the URL to my youtube account. youtube.com/dankdarsky

Drop your butt more, straighten out your back by sticking your chest out, and don't do that jerking motion when you first start. Ur gonna tear a bicep or something.

Darsky
06-15-2007, 10:20 AM
so i hadnt been able to lift for about a month because I had mono, but now Ive started up again and I'm trying this 2 month arm workout program where you do high reps the first 4 weeks and then higher weight, low reps the last 4 weeks. Each week is divided into 3 sessions. Each session is divided into 3 subsections:A, B, and C. In A and B you alternate between two different workout and C is a leg workout.

6/4 Session 1
A:
EZ Bar Curl (10-12 reps) 75 sec rest, then
Lying Tricep Extensions (10-12 reps), 75 second rest
Repeat 2 more times
EZ Bar Curl
30x12
40x12
40x12
Lying Tricep Extensions
30x12
40x12
40x12
B:
Dumbbell Row (10-12 reps) 75 sec rest, then
Push Press (10-12 reps), 75 sec rest
repeat 2 more times
Dumbbell Row
30 (in each hand) x12x3
Push Press
45x12
50x12x2
C:
Romanian Barbell Deadlift (I chose just do regular speed deadlifts)
135x6
185x4

6/6 Session 2
A:
Incline Alternating Dumbebell Curl (8-10 reps), 60 sec rest, then
Declien Dumbbell Tricep Extensions (8-10 reps) 60 sec rest
Repeat 2 more times
Curls
20(in each hand)x10x2
20x6
Tricep Extensions
20 (in each hand) x10x3
B:
Lat Pulldown (8-10 reps) 75 sec rest then
Incline Dumbbell press (8-10 reps) 75 sec rest
Repeat 2 more times
Lat Pulldown
90x10x2
95x10
Incline Dumbbell Press
30x10
35x10
40x10
C:
Squat
8-10 reps, 150 sec rest between sets
135x10
155x10

6/8 Session 3
A:
Dumbbell Floor Press (12-14 reps) 75 sec rest, Then
Hammer Curl (12-14 reps) 75 sec rest
Repeat 3 times
Floor Press
35x13
35x14x2
35x10
Hammer Curl
20x14x2
20x11
20x9
B:
Lever Press (12-14 reps), Switch Arms, 75 sec rest, Then
One Arm Lunge With Row (12-14 reps), Switch Arms, 75 sec rest
Repeat 3 times
Lever Press (each arm)
20x14x2
22.5x14
25x14
Lunge With Row (each arm)
15x12
17.5x12x2
20x12
C:Dumbbell Split Squat
12-14 reps, 90 sec rest
30 (in each arm) x12x2 (each leg)

6/11 Session 1
A:
EZ Bar Curl, 75 sec rest
30x12
40x12x2
40x11
Lying Tricep Extension, 75 sec rest
40x12x2
50x12x2
B:
Dumbbell Row, 75 sec rest
30x12x4
Push Press, 75 sec rest
50x12
55x12x2
55x10
C:
Dumbbell Romanian Deadlift, 120 sec rest
2x60(in each hand)x10

6/13 Session 2
A:
Incline Alternating Dumbbel Curl, 60 sec rest
20 (in each arm)x12x2
20x9
15x12
Decline Dumbbell Tricep Extensions, 60 sec rest
20x12
20x10x2
15x12
B:
Lat Pulldown, 75 sec rest
90x12
97.5x10x2
105x10
Incline Dumbbell Press, 75 sec rest
40x8
35x10
40x7x2
C:
Squat, 150 sec rest
155x10
165x5

fleep
06-15-2007, 10:23 AM
good work bama

Coke
06-15-2007, 02:38 PM
Can't go wrong if you stay with it and over a time will see concrete results...good luck with it all man.

Darsky
06-18-2007, 02:57 PM
6/16

Session 3:
A:
Dumbbell floor Press, 75 sec rest
35x14
40x14
40x12
40x10
Hammer Curl, 75 sec rest
25x14
25x8
20x10
20x10
B:
Lever Press
17.5x14
25x14
27.5x14
Lunge W Row
17.5x14
22.5x14
25x8

I was too exhausted to do the lunges so I did a few sets of ab crunches instead.

fleep
06-18-2007, 08:52 PM
good work, make sure ur rest and recovery and food are all on lock

Coke
06-19-2007, 06:15 AM
Doing well on all movements bro.

Darsky
06-19-2007, 11:48 AM
thanks for responses guys.

6/18

Session 1
A:
EZ Bar Curl 75 sec rest
50x11x2
50x10x2
Lying Tricep Extension 75 sec rest
50x11x2
50x7
40x12
B:
Dumbbell Row 75 sec rest
35x8
30x12x3
Push Press 75 sec rest
55x12
60x12
65x12x2
C:
Deadlift 120 sec rest
135x10
185x4
205x2

fleep
06-19-2007, 12:38 PM
solid workout nice deadlifts bro

Coke
06-20-2007, 05:25 AM
Super shiat with those rest intervals going on, not many can hang with that.

North
06-20-2007, 08:26 AM
Nice deads

Darsky
06-21-2007, 10:08 AM
6/20 Session 2
A:
Incline Alternating Curls 75 sec rest
20x10x2
20x7
15x15
Decline Extensions 75 sec rest
20x10x2
20x9 (barely)
15x11.5
B:
Lat Pulldowns 75 sec rest
120x7
105x10
105x9
105x12 (last 3 i leaned far back though)
Incline Dumbbell Press 75 sec rest
40x7
35x7
35x3 (tris too sore...I couldnt even get the weight up)-Immediately did 30x11
30x12
C:
Squat
135x6
165x5
175x6

fleep
06-21-2007, 11:42 AM
good work solid squatting

Coke
06-22-2007, 06:13 AM
Session is looking tight guy.

Darsky
06-25-2007, 10:05 AM
6/22
Session 3
A:
Floor Dumbbell Press 75 sec rest
40x12
40x14
40x12
40x11
40x9
Dumbbell Hammer Curl 75 sec rest
25x11
25x8
20x10x2
20x11
B:
Lever Press, 75 sec rest
20x14
25x14x2
One Arm Lunge with Row, 75 sec rest
15x14
17.5x14
20x14

Coke
06-26-2007, 05:12 AM
Nice work with the db's dude.

Darsky
06-26-2007, 10:14 AM
6/25
Session 1
A:
EZ Bar Curls 60 sec rest
50x12x2
50x10x3
Tricep Extensions 60 sec rest
50x10
50x11
50x8
40x14x2
B:
Dumbbell Row 60 sec rest
30x12
35x9
30x12x2
30x10
Push Press 60 sec rest
65x12
70x13
75x12
75x10x2
C:
Deadlift 250 sec rest
135x8
225x3
245x1

North
06-26-2007, 03:16 PM
your going to smash your goals by april and 2008 dude

fleep
06-26-2007, 03:43 PM
245 on deadlifts good work homie

Darsky
06-28-2007, 10:52 AM
your going to smash your goals by april and 2008 dude

haha hopefully man. the thing im worried most about is bench. this week i start the 2nd month of the program and it includes bench press. i guess i'll see how much 1 month has helped me.

Darsky
06-28-2007, 11:08 AM
6/27 Session 2
A:
Incline Alternating Curls
20x10
20x9.5 (couldn't get left arm up)
20x10
20x8
20x8
Dumbbell Tricep Extensions
20x10x2
20x8x2
20x3 then immediately 15x6
B:
Lat Pulldown
120x8
120x10
120x7
120x8 (with help)
120x6
Incline Dumbbell Press
40x9
40x10x3
40x12
C:
Squat
135x8
195x4
205x2 (failed on 3)

BCorn
06-28-2007, 11:10 AM
workouts looking nice!

fleep
06-28-2007, 01:48 PM
SOLID squattin

Coke
06-29-2007, 05:37 AM
Effort was tight overall, especially with doing the squats at the very end.

Darsky
07-02-2007, 10:38 AM
6/29
Decline Dumbbell Extension, 90 sec rest
25x9
25x5.5
20x8
Incline Dumbbell Curl, 90 sec rest
25x8
20x11
20x10
Dumbbell Overhead Press
30x10x2
30x11
Lat Pulldown
120x9
120x8
105x14
Deadlift
135x6
255x1
260xfail

Darsky
07-03-2007, 11:26 AM
7/2/07
Assisted Chinups 90 sec rest
40 lbs x 4
50 lbs x 6
50 lbs x 4
Dumbbell Floor Press 90 sec rest
45x10x2
50x12
Hammer Curl 90 sec rest
25x8
25x7x2
One arm incline dumbbell 90 sec rest
R:
45x10
50x10
L:
45x10
50x9.5
Squat
135x6
210x2

Coke
07-03-2007, 12:02 PM
Carry on with it dude, both workouts are looking good.

Darsky
07-06-2007, 10:17 AM
7/5/07
Bench 90 sec rest
65x12
135x5 (slight help on 4,5)
135x5 (no help)
140x3
145x2
Seated Cable Row 90 sec rest
7x10
9x6
(I don't know how much weight each number corresponds to..i'm guessing 15 lbs.)

Dips 90 sec rest
BWx7x2
BWx10
EZ Bar Curl 90 sec rest
60x4
60x6
60x5

Barbell Clean 180 sec rest
95x6
115x3

This is my first time ever doing cleans and I don't know if I am doing them right or if I'm doing the right weight. Can anyone give me an estimate of how mcuh weight I should be cleaning compared to my deadlift (245) or bench (145)?

fleep
07-06-2007, 03:24 PM
DUDE lookin real solid bro keep up the consistency...can't tell u on cleans cuz i think it's highly individual...last time i cleaned i got 185 up and my deadlift is like 385 so 50-60% sounds right

Coke
07-07-2007, 06:41 AM
Really like the precise timing between sets, must have a pretty nice sports watch.

Darsky
07-09-2007, 10:02 AM
haha thanks. i just look at the clock on the wall, so i guess its not completely exact.

Darsky
07-09-2007, 10:04 AM
7/9/07
Decline dumbbell extensions 90 sec rest
25x9
25x7
20x11
Incline alternating dumbbell curl 90 sec rest
25x8
20x10
20x10
Dumbbell overhead press 90 sec rest
35x8
35x8
35x10
Lat Pulldown 90 sec rest
120x8x2
120x7.5 (couldn't get it down without leaning back)
Romanian deadlift
135x6
225x1
I didn't have energy to do another one or to add weight.

Coke
07-10-2007, 05:47 AM
I'm hearing you dude, clock on the wall does the trick too, lolůsolid session man.

Darsky
07-11-2007, 11:10 AM
7/10/07
Assisted Chinups, 90 sec rest
22 lb helpx6.5
22lbx6
22lbx5.5
Ground Dumbbell Press, 90 sec rest
55x5.5
55x7
55x5.5

Hammer Curl, 90 sec rest
25x8x3
One arm incline dumbbell press, 90 sec rest
50x8,8 (r,l)
50x8,7
50x8,6
Squats, 180 sec rest
135x6
185x4

Incline Situps With 10lb Weight: 20
Chair leg lifts: 14

fleep
07-11-2007, 02:07 PM
lookin strong vola

Darsky
07-16-2007, 03:15 PM
7/13
Bench Press 90 sec
70x12
140x4
140x3
140x3 (help on 4th)
Seated cable Row 90 sec
9x8x3 ( i still havent found out how much weight each number corresponds to)

Dips 90 sec
BWx10x2
BWx5
EZ Bicep Curls 90 sec
60x8
60x6x2

7/15
Decline Dumbbell Extensions 90 sec rest
25x9
25x8
25x6
Incline Dumbbell Curls 90 sec
25x8x2
25x7

Dumbbell Shoulder Press 90 sec
35x10
35x8x2
Lat Pulldown 90 sec rest
120x10
120x8.5 (got it almost down)
120x8

Romanian Deadlift
155x6
175x4

fleep
07-16-2007, 04:45 PM
dog im offended u never comment on my journal ahahaha

Coke
07-17-2007, 05:54 AM
Ace efforts bro, keep it up.

Darsky
07-17-2007, 11:15 AM
cocoa- thanks man. im seeing improvement after 6 weeks and thats all i need to keep going.

by the way, what does anyone think about taking noxplode and additional stuff like that. right now i only take whey before and after workouts, multivitamins, and fish oils. any reccomendations?

fleep
07-17-2007, 01:35 PM
dog, my roommate let me try his no-xplode one day. it is crazy. gives you insane pumps. i didn't really notice any diffrence in energy/focus though. if you are gonna take no-xplode (pre-workout) you might as well take cellmass (post-workout) too. cellmass is basically a creatine/glutamine recovery thing.

regardless of what you take, the essentials still remain:
1. food
2. rest & recovery
3. whey + fast absorbing carbs in your postworkout drink
4. fishoil and multivitamin

i'm thinking of starting a similar stack in the fall:

pre-workout: no-xplode
post-workout: cellmass + whey + maltodextrin&dextrose

Darsky
07-18-2007, 11:25 AM
7/17
chinups 90 sec rest
Bwx7
Bwx6
Bwx5
Ground Dumbbell Press 90 sec rest
55x8
55x7
55x7

Hammer Curl 90 sec rest
30x3
25x8x3
Incline Bench Press
65x11
115x2 (bad grip)
115x5
125x3
130x1

squats (180 sec rest)
185x6
195x4

fleep
07-18-2007, 01:38 PM
lookin strong vola

Coke
07-19-2007, 05:36 AM
Good stuff man, covered a lot of ground.

Darsky
07-24-2007, 11:59 AM
On Thursday, I hurt my shoulder benching since I didn't have anyone to spot me and tried to do too much weight. So I took a few days off to let it recover. But I was back in the gym yesterday and just played it safe by doing lower weights.

bench press 90 sec
95x7
115x4
135x5x3
seated row 90 sec
10x7
10x8x2

I then tried to do dips but my shoulder still hurt too much, so I went to bicep curls
EZ Bar curls 90 sec
60x7x3

Front & Side Dumbell Raises
15x10
15x7

Chair Leg Lifts
15 times
Weighted Situps
10lbx20
SidetoSide Weighted Situps
10lbx14

And I was bored waiting for friends so i got in another set of bicep curls
20 lbx15

Darsky
07-26-2007, 11:29 AM
7/25
Decline Dumbbell Extensions
25x9
25x8
25x7
Incline Dumbbell Curls
25x8x2
25x7
Dumbell Shoulder Press
35x9x2
35x8
Lat Pulldown
120x10
125x7
120x9

Cardio:
Leg Lifts
15 minutes running

Coke
07-26-2007, 12:38 PM
Both sessions are looking nice bro, got to keep things on track.

Darsky
08-10-2007, 11:48 AM
7/27
Chinups
BWx7x2
BWx4
Ground Press
55x9x2
55x6
Hammer Curl
30x6
25x8
25x7
Incline press
65x10
115x4
125x3
130x2
Squats
185x6
205x3

7/31
Bench
95x8
145x4
145x4
150x2
155x1
160x1
165xfail
Cable Row
10x9x3
Dips
BWx12
BWx10
BWx6
EZ Bar Curl
60x8 (insidee grip)
60x7 (outside grip)
60x8 (outside grip)

8/5
Decline Extensions
25x8
20x13
20x10.5
Incline dummbell Curls
25x10
20x12x2
Standing Barbell Press
65x12
75x10
80x9
Lat Pulldown
120x10x2
120x12
Deadlifts
155x6

8/7
Bench
135x7
150x3 (help)
150x2
155x1
135x4
Cable Row
9x12x2
9x13.5
7x20
Dips
BWx9x2
Bwx7
EZ Bar Curl
50x8
50x7 (i did these both very slow)
EZ Bar Curl with support
50x7
Cable Pectorals
3x10
40x4

8/9
Chinups
BWx7
Bwx5
Bwx6
Pectoral Flies
100x12
115x12
130x10
Hammer Curl
25x8x2
25x7
Incline Press
115x6x2
120x6
Squat
135x10
185x6x2

Coke
08-11-2007, 06:37 PM
One helluva update, lol...nice workouts dude.