New Year, New Style

[ddegroff]

My name's Dusty for all of you who don't know. I just recently graduated college, finally. I'm working as a personal trainer at a three room studio. I have the keys so I really have no reason not to workout.

Here's my old log: http://wannabebigforums.com/showthread.php?t=75719

I burned myself out on the routine I was doing. More due to the busy schedule with finishing up school than anything else. I started doing a new routine with one of the other trainers. It's like DC training or a TUT routine. It's straight sets with very little rest. Most of the workouts are 30mins or less. One muscle group per day. I'm following this up with IF (make shift) diet. This is the second week of this routine. I'll do this for one more week then do a "max" week after that. The routine is really different routine than I've ever done. It goes against everything that I've found really works for me. But that's why I'm doing it, see what else works. We will see...

Chest Workout:

Set 1: Incline DB Bench 12x60, Incline Push ups (feet on Bosu)12xBW, Flat DB Bench 12x60, Push ups 12xBW, Bar push ups 12xBW, Reverse Cable crossover 12x20

Set2: Inc DB B 12x55, Inc PU 12xBW, Flat DB 12x55, PU 12xBW, Bar PU 12xBW, Rev CC 12x15

Set 3: Inc DB 12x50, Inc PU 12xBW, Flat DB 12x50, PU 12xBW, Bar PU 12xBW, Rev CC 12x15

Set 4: Inc DB 12x45, Inc PU 12xBW, Flat DB 10x45, 2x40, PU 12xBW, Bar PU 12xBW, Rev CC 12x15

Added Tri's Today:

Set 1: DB Skull Crushers 12x, Kick Backs 12x, Rope Press Downs 12x

Set 2: DB Skull Crushers 12x, Kick Backs 12x, Rope Press Downs 12x

Time: 45mins

Notes:
Thats probably pretty confusing but all the movements are done one after the other. Usually half way through the second set you have to break up the reps (8 then 4, 10 then 2). The lactic acid is a killer. When I'm done with the last set of Rev CC I can't even do a one push up. It's an interesting routine. It's truly killer but the guy I'm doing it with loves it. It's his second 4wk cycle.

Diet:
Weighed in at 187 today. Kinda high but haven't weighed myself in two months. I'm not tracking, gonna start that next week. I'm not doing a true 16hr fast and 8hr eating. I'm working on getting there but I'm not going to be that strict. My first meal (with carbs) is around an hour before a lift. I eat like crazy post workout. I stop eating so that I can fast >14hrs. I usually have one maybe two protein shakes while I'm in the fast. Tracking cals will help me lock down my hrs fasting etc.

Feedback:
Always welcome, any tips, advice, stories etc.

Coke - RST - OHG: Thanks guys, as always. I actually wasn't that sore from those deads. It wasn't all that heavy either.

[offhegoes03]

interesting workout in here, it'll be cool to see how you do with it

[CoCoa]

Off to a killer start with the new training bro, good luck.

[ddegroff]

Leg Workout (HUB):

HUB: Leg Press 12 Reps (add 25lbs each time)

Set 1: Squat 135x12, HUB, Walking Lunges 20x12, HUB, SLDL 30x12, HUB

Set 2: Squat 165x12, HUB, Walking Lunges 25x12, HUB, SLDL 35x12, HUB

Set 3: Squat 175x12, HUB, Walking Lunges 30x12, HUB, SLDL 35x12, HUB

Back Workout:

Pullups: 10,5,5,5,3,2,4,1,3,2 = 40

Row: x12, x12, x12, x12, x12

Set 1: Reverse Flys 12x12, Narrow Grip Row 30x12, Rear Delt Row 15x12

Set 2: Reverse Flys 12x12, Narrow Grip Row 30x12, Rear Delt Row 15x12

Set 3: Reverse Flys 12x12, Narrow Grip Row 35x12, Rear Delt Row 15x12

Notes:
Good stuff. Bit different this week. I managed a weak 5 extra pullups. Leg day wasn't so bad. I can push them like crazy with this workout.

Diet:
Mmmmm Food...

Feedback:
Coke - OHG: Thanks guys! I like it so far.

[CoCoa]

Just looking at the effort(s) is draining...bet the supersets were tough.

[ddegroff]

Chest Workout:

Set 1: Incline DB Bench 12x70, Incline Push ups (feet on Bosu)12xBW, Flat DB Bench 12x60, Push ups 12xBW, Bar push ups 12xBW, Horizantal Cable crossover 12x15

Set2: Inc DB B 12x60, Inc PU 12xBW, Flat DB 12x55, PU 12xBW, Bar PU 12xBW, Hor CC 12x15

Set 3: Inc DB 12x50, Inc PU 12xBW, Flat DB 12x50, PU 12xBW, Bar PU 12xBW, Hor CC 12x15

Set 4: Inc DB 12x45, Inc PU 12xBW, Flat DB 10x45, 2x40, Push ups 12xFail, Bar PU 12xBW, Hor CC 12x15

Notes:
Whew this one was hard. We got a little overzealous with the 70's. 65's would have been perfect to start with but we dont have 65's. Also I didnt eat enough after fasting. I need a bunch of carbs 1hr before my workout. I just ran out of energy at the end, total fatigue.

Diet:
~3200 cals, mostly after the workout.

Feedback:
Coke: It is a lot to read and it is just as draining as it looks. Killer.....

[CoCoa]

Giving it all you got, nice job man.

[offhegoes03]

that workout looks exhausting, nice job

[TheGimp]

Dusty eh?

Interesting stuff, I've actually been kind of experimenting with something similar, emphasising the lack of breaks between movements, kind of like circuit training.

How do you find it working out with someone else? Good motivation or an unwelcome distraction?

[ddegroff]

Power, Monday:

Power Clean: (60 second Rest) 135x110, 135x8, 115x6x2
*Whew my buddy pukey set in after the second set. These were killer for some reason, think it was the short rest.

Leg Press: 4ppx12, 5ppx12x2, 6ppx12
*Leg press is easy to add more weight.

Hanging abs: BWx10x3

Lying Oblique Crunches: BWx8x2

Bosu Bicycles: BWx10x2

Notes:
I realized i'm out of shape, the PC's killed me.

Workout, tuesday, Cardio:

Jump Rope: (30 Second Rest) Set 1-5: 150 Jumps, Speed box step ups
*While I was jump roping the other trainer was doing the step ups.

Circuit (30 Secs each): Box Burpees, Side Jumps, Bosu Taps, 3 times through.

Mountain Climbers: Done while the other trainer was doing the above circuit.

Notes:
I was sweating all over the place. Felt great after this one. My Soleus are so dead. I had trouble walking the rest of the day. This week is an "off" week. We're just working on deads/PC/abs/cardio. We'll probably start the three week cycle again next week.

Feedback
Coke - OHG - Gimp: Thanks guys! The workouts are tough but man they're fun. Working out with the other guy has been good. Both of our backs are week, his chest is stronger, my legs are stronger. So the motivation level is higher. And were mostly flying by the seat of our pants for these workouts.

I'll get to your journals when I can.

[CoCoa]

Ace leg presses...like what went down for both sessions.

[ddegroff]

Workout:

Power Cleans: 75lbsx 12, 12, 10, 10, 8, 8
*Rest was while my partner did his. This was light weight, but that was the purpose.

Cable Crossovers: 20x12x4

SS w/

Curls: 35x12, 40x8, 15x12x2
*Lowered the weight for concentrations curls.

Notes:
The PC's still got my heart beating. Finished this workout in 30mins. My soleus were still dead today. Felt better after the cleans.

Diet:
188 (+1). Right where i want to be. ~3100cals, 500ish around PRE, the rest post. I do drink one maybe two scoops of protein during the fast. Coffee, tons of water. I'm eating maintenance on cardio days. This just kinda worked into a bulk. I think I need to up my protein and less carbs.

Feedback:
Coke - Thanks bro!!! This routine is exactly what I needed.

[offhegoes03]

nice back to back sessions. it's definitely always good to change things up every once and a while. upping the intensity doesn't hurt either.

[RedSpikeyThing]

damn man those powercleans look nasty....I'd need a garbage can

[CoCoa]

damn man those powercleans look nasty....I'd need a garbage can

No kidding, them power cleans were intense!!

[ddegroff]

Workout:

OH Squats: 95x5x5
*Forgot how tough these are.

Tricep Pressdowns: 45x12x2

Straight Arm Pulldowns: 40x12x2

Single Arm Pulldowns: 20x12

DB Skull Crushers: 15x12, 20x12

SS w/

DB CGBP: 15x12, 20x12

Notes:
Needed some squatting in there. Quick workout, 20mins. Next week I'll start the same stuff as the last three weeks.

Diet:
Only fasted for 12hrs this time, but didnt eat anything till after the workout. Working out fasted was tough ****, probably wont do that again.

Feedback:
OHG -RST - Coke: Thanks guys! Wednesday's session wasn't nearly as bad as mondays. I think it was the lighter weight. But damn my calfs were still sore today!

[offhegoes03]

nice stuff with the overhead squats. I tried them once and looked like an idiot trying to squat while still holding the bar above my head. Keep up the good work.

[CoCoa]

Nice job Dusty, the overhead squats are one killer movement.

[RedSpikeyThing]

Good workout, especially for not having any energy in ya

Nice job Dusty, the overhead squats are one killer movement.

Amen!

[ddegroff]

Back Workout:

Pullups (Supinated 4x/Pronated4x): (PRO) 15xBW, 12x, 10x, 6x, (Sup) 8x, 6x, 6x, 6x
*As soon as I would start to fail my partner would spot me from my feet. This was brutal.

T-Bar Rows: 70x12, 80x12x2, 90x12x2
*S****y form, but my lats were wiped.

Set 1: Rear Delt Raises 10x12, Straight Arm Pull Downs 12x, Rear Crossover 12x

Set 2: Rear Delt Raises 10x12, Straight Arm Pull Downs 12x, Rear Crossover 12x

Set 3: Rear Delt Raises 10x12, Straight Arm Pull Downs 12x, Rear Crossover 12x

Biceps Set 1: BB Curl 12x, Incline Curls 12x, Preacher curls 12x


Biceps Set 2: BB Curl 12x, Incline Curls 12x, Preacher curls 12x


Biceps Set 3: BB Curl 12x, Incline Curls 12x, Preacher curls 12x

Notes:
Great Workout. The pullups were totally assisted after the second set. Pronated grip kill me. My bi's need work. Killer pump, I'll be sore as **** tomorrow. Chest tomorrow.

Diet:
~3000, upped the protein and lower the carbs. Looks something like this, 280 P, 300 C, 60 F

IF is getting much easier to follow.

Feedback:
RST - OHG - Coke: Thanks guys, I love OH squats. They take a lot of practice but they force you to have perfect squat form. It's one of two movements that every muscle in the body contracts, good stuff.

[CoCoa]

Putting yourself through the test dude -

[Stumprrp]

interesting workouts man, however you should be shot for doing kickbacks, ESPECIALLY with a CSCS. =D

[ddegroff]

Chest Workout:

Round One: Incline DB Bench 50x12, Incline PU x12, DB Bench 50x12, PU x12, Reverse Grip BB x12, Cable Crossover x12

Round Two: Incline DB Bench 55x12, Incline PU x12, DB Bench 55x12, PU x12, Reverse Grip BB x12, Cable Crossover x12

Round Three: Incline DB Bench 55x12, Incline PU x12, DB Bench 55x12, PU x12, Reverse Grip BB x12, Cable Crossover x12

Round Four: Incline DB Bench 55x12, Incline PU x12, DB Bench 55x12, PU x12, Reverse Grip BB x12, Cable Crossover x12

Triceps:
Round One: Standing Ext x12, Pressdowns x12

Round Two: Standing Ext x12, Pressdowns x12

Notes:
Good workout. Did this one totally fasted for the first time. Felt great surprisingly.

Diet:
~3162, 254 P, 370 C, 70 F

Feedback:
Coke - Stump: Thanks! I totally agree about the kickbacks, lol. I'm doing something that is completely different then anything I've ever done. We'll see how it goes.

[offhegoes03]

nice sessions man, continuing to keep things interesting in here. I'm not gonna lie, those rounds look brutal.

[CoCoa]

Ridiculous with the training in here man...interested in seeing how this will affect the way your body looks.