My Journal

[DMS80]

Wow! Nice one Dave. Got alot in with that one.

Thanks Tone. Was good, not many people there, and just went at it. Felt great. I still feel great..

[DMS80]

Saturday 10/13/12-Wednesday 10/17/12

10/13:
Squat:
Barx6
145x5
225x3
235x3
255x2
282x2
285x2
235x2 (with box, to work on depth...its a trust issue with myself..i have to stop thinking and just do it)
235x2 (with box, to work on depth...its a trust issue with myself..i have to stop thinking and just do it)

Deadlift:
135x3
225x3
335x2
335x2
335x2

Reverse Hyper:
25x16
25x17
25x12

10/15/12
Plate Cardio w/ 2 45lbs plates:
Round 1 8mins and 8 seconds
Round 2 8mins and 36 seconds

10/16/12 Legs Week 3
Good Mornings:
Barx10
65x10
75x10
80x10
85x8

Leg Curl:
85x15
95x12
100x12
115x10

Leg Ext:
120x10
130x10
145x11
155x10

Hip Abduction:
120x25
120x25
120x25
120x25

Hip Adduction
120x25
120x25
120x25
120x25

10/17/12:
DB Shoulder Press (week 1):
40x12
40x12
went to 50, didn't do full reps so went back to 40
40x8

Tricep Press (week 1):
60x12
70x10
85x8
85x6

Close Grip Pull Down (week 2):
120x12
140x8
140x6

WG Rows (week 3):
160x10
160x9
160x9

Ab Curls:
72.5x10
72.5x12
72.5x8

Next week i'll add shrugs

today i'll do bench. tomorrow i'll be off.

[DMS80]

10/18/12 Bench
All I did was bench. I did upper body the day before, not the best idea...so after this I decided to rest.

Barx10
95x10
135x10
170x2
190x2
205x2
205x2
205x2
205x2
205x2
205x2

Today is rest and tomorrow is Squat and Deadlifts. In 7 weeks it will be December 1st and I will be at my first meet. I'm excited and nervous. It has been a few months since I started training and when it was proposed I didn't know what to think. But I got pushed, and by pushed I mean encouraged. I have my moments of weakness where I think most people do, and the moments where I don't trust myself. I know the people around me (Jersey Iron) won't let me get hurt, but it is my mental game that I have to work with. My Goal by this weekend is to get depth at 300, for 1 rep, if I get 2, awesome, I just want 1. I just want to get it. Don't Think Just Do It.

[Barbaccio]

Boy aren't we syrupy today. LOL

[DMS80]

Squat
Barx5
145x5
225x4
235x3
255x2
255x2
305x1 (was off balanced coming up so had to do it one more time)
305x1 PR

Deadlifts with doubled minis
135x3
185x2
260x1
260x1
260x1
260x1
260x1

[DMS80]

10/22/12
Leg Press:
270x12
320x12
320x12
320x10

It had been a while, since I had doen these and learned the correct way to do them..270 felt easy. 320 felt pretty good, I believe I can do more.

TBar Row
45x12
70x12
90x12
100x10

SL Deadlifts off a 3inch platform:
135x6
205x5
225x4
225x5
255x5

after this I couldn't really walk, I felt I should have done something else, but then I rested to long and I was out of the mode.

[DMS80]

10/23/12
CG Pull Down
140x10
140x9
160x3
140x5

Tricep Press
60x15
70x12
85x7
85x5

DB Shoulder Press
40x12
40x10
40x10

Shurgs
95x12
135x12
155x10

Pushups
39 total.

[larsen540]

Keep it up bro you are doing work here.

[Brian C]

Just figured out this was you Dave lol. You are really improving on a daily basis buddy. You have a great outlook and open to critique and criticism without question. Its the recipe for success. Nothing will keep you from your goals. And im proud to be able to help you any way I can. Great F'n work pal!

[DMS80]

Keep it up bro you are doing work here.

Thank You. I appreciate you checking out my journal.

[DMS80]

Just figured out this was you Dave lol. You are really improving on a daily basis buddy. You have a great outlook and open to critique and criticism without question. Its the recipe for success. Nothing will keep you from your goals. And im proud to be able to help you any way I can. Great F'n work pal!

LOL no problem, I should have called myself Horowitz like Tone calls me, it would have been easier. Thanks for the encouragement Brian. It is a lot of learning, and I figure I'm learning from a great group so I might as well listen. I changed some stuff on squat..which definitely helped..my first shot at 300 and barely made it work, but Andrew made a suggestion and I went with it and it worked. This week instead of in i'm pushing the arms out. I'm not in the mood to slam my hand in there again. lol. I appreciate all the help I get from everyone. I never thought i'd be excited to get up on a Saturday morning to go train..the first 2 weeks I was ehhh now I look forward to it..about 5 weeks from my first, i'm looking forward to the next 2 weeks to seeing everyone else compete. See Ya Satruday. Thanks Again!

[DMS80]

10/24/12
Bench:
Barx10
95x7
135x6
185x3
205x2
205x2
225x2 (225 was my Max, so i guess on December 1st we will find out what I can really do)

Iso Back Row
135x10
135x10
135x10

DB Bicep Curls (hammer for 8reps and across body for 8reps)
25x8
25x8
25x8

Back & Delts with Yellow rope (really have no clue what it is called)
Back 50x10 Delts 30x10
Back 50x10 Delts 30x10
Back 50x10 Delts 30x10

Good day...Should do Bench on tuesday instead of Upper body, but it just matters who is there to help spot, and encourage. Would love to do it on mondays with the team, but with work right now, that is not always an option. December is coming fast...I'm getting very excited for this meet.

[Barbaccio]

My log is going to say: I did what Dave did, but I made it look sooo much easier. Lol. Good job today! Your bench is coming along finally!

[DMS80]

My log is going to say: I did what Dave did, but I made it look sooo much easier. Lol. Good job today! Your bench is coming along finally!

LOL Thanks Tone. It felt good today. And yes you make it look so much easier.

[DMS80]

10/27
Squat
Barx6
135x6
165x5
165x5
165x5
165x5


Deadlift
135x5
205x5
245x3
345x1
345x1
345x1

[DMS80]

10/30/12
DB Bicep Curls Hammer
25x8
25x8
25x8

Tricep Press
60x15
70x15
85x9

ISO Back Row
135x10
135x10
135x6

Shrugs
135x12
175x12
225x20

10/31/12
Leg Press
270x12
320x12
320x12
370x10

TBar Row
90x12
115x8
140x5

SL Deadlift off a 3inch platform
225x5
245x4
275x3

11/1/12
Bench
Barx7
95x7
135x5
135x5
135x5
135x5

Close Grip PD
140x10
140x10
160x5

Skull crushers with 25lb plate
25x25
25x25
25x25
25x25

[DMS80]

11/1/12:
Bench:
Barx7
95x7
135x5
135x5
135x5
135x5

Close Grip PD:
140x10
140x10
160x5

Skull Crushers:
25lbs 4 sets of 25

11/2
Squat and only squat
135x5
205x4
225x3
235x3
255x2

11/5/12
Bench
135x7
185x3
195x3
225x2
225x2
225x2

Rope Row/Rear Delt
70x10
80x10
90x10

Tricep Rope
60x10
80x8
80x5

11/6/12
SL Deadlift 3 inch platform
225x5
245x3
275x3

Leg Press
270x10
270x15
270x10

Leg Ext
130x10
130x10
130x9

[DMS80]

11/7/12
Iso Back row:
145x10
145x8
145x6

Shrugs
185x12
225x9
275x9

Tricep Press
60x12
70x10
85x10

DB Bicep Curl
Hammer/across body
25x8/25x8
25x8/25x8
25x8/25x8

I'll pick back up today..friday i attempted to do dead lift and really wasn't into i'm not even going to log it.
Only a few more weeks till the meet on December 1st.

[DMS80]

11/12/12
Bench
135x5
135x5
190x3
210x3
225x2
225x2
225x2
225x2

Tricep Press
80x12
90x10
100x6

Band Row
3 sets of 20

[DMS80]

It has been a few weeks since my last post. No good excuse for it. Either way yesterday I competed in my first meet, 2012 Christmas Carnage in Allentown, PA. Though I was extremely nervous, My Team members from Jersey Iron kept me focused and on point, and the time game.

Squat:
1st 275 Good
2nd 315 Good
3rd 350 no good, went down fast got stuck at the bottom, could not get up. It was a long shot, but i wanted to give it a shot.

Bench
1st 205 good
2nd 215 good
3rd 230 good

Deadlift
1st 350 no good. I was over excited or something, i lost concentration during the lift, Pulled up almost fell over and it shook me up. 2 team members came in the back and just calmed me down. which i needed..i would have been done.
2nd 350 good
3rd 400 good

Total 945.

Overall I was proud and very excited. Every thing that was said to me during training, I tried to keep in my mind for every lift. after getting over the nervous I was totally fired up. My goal before the meet was 1000, not exactly sure what i was going to do to get there, but I will take 945. I was amazed, I didn't really know what I could do, and may have been able to do more. There will be more meets to come, so I expect my numbers to go up, esp with the training I have a head of me. As i've said 1000 times and I will say a million times more, Thank you to my team for the support that you gave me.

[jdjayne]

You did a great job Dave and you should definitely be proud. I wish I was there to see it and am sorry that I have missed it. It only gets better from here. All of Jersey Iron is proud of what you did!!!!

[DMS80]

You did a great job Dave and you should definitely be proud. I wish I was there to see it and am sorry that I have missed it. It only gets better from here. All of Jersey Iron is proud of what you did!!!!

Thanks Jesse. It was awesome, absolutely loved it. Its ok that you missed it, there will be more. My next one i'm sure will be just as thrilling for me. Now that I have my Numbers I know what i have to work on. Can't wait to get them to grow.

[DMS80]

First day back was legs and i didn't log it so i can't put it here..

12/6/12:
Bench:
Bar x10
85x10
135x8
185x5
185x5
185x5
185x5
185x5
135x18

Pull Down:
140x10
140x8
140x7

WG Row
160x10
160x8
160x10

Tricep Press
70x10
85x10
85x5

12/8/12
First Day of Smolov Squat Program:
Bar x8
95x5
145x5
180x8
180x8
180x8 (i think it was around here i found a better stance under the bar, made it easier and hit depth everytime, thanks Tone)
195x5
210x2
210x2
220x1

Deadlift:
2 warm up sets that i can remember the weight i want to say 180, i could be wrong, first set was 6, second set was 3
225x3
300x6
300x6

12/9/12
Fat burning day..not really cardio, must keep heart rate between 112-130 for 40 minutes. The 40 minutes isn't bad, its trying not to go over the 130..avg around 125..went above 130 a few times and below 120 a few...This will be done 4 times a week, first thing in the morning 30 minutes after waking up..

[DMS80]

Day 2 of Smolov, and also the first day of Morning Cardio and Night training. Started the morning off with fat burning cardio. 40 minutes of trying to keep my Heart rate in the 112-130 range. Was not the easiest thing to do. The 40 minutes is not bad at all, its just doing it. and getting up at 430 in the morning to be at the gym by 5 and then go to work. I'm not making excuses as i'm doing it, im just laying it all out there.

now for the smolov:
Bar x7
95x7
135x7
180x8
180x8
180x8
195x5
210x2
210x2
220x1

The first squat on my warm up set I was ready to throw in the towel, thank god its just a warm up..when i finally got loose It just got better.. really didn't feel great until the 210...after was tired, but felt great.

[nikitaleighh]

woooo!! dave!! smolov partnaa! holllllaaaa lol