DDeGroff's training experience

[ddegroff]

I finally decided to start a journal (again). I'm currently cutting to lose the rest of the weight. I bulked pretty successfully last august-november. I lost track of my life/diet right around thanksgiving . I hurt my back so I took that week off (ended up being two). When I got back from break, I found out I needed to move out and find a new place (this meant losing my free gym). Then christmas came along etc., etc. I finally got everything back on track about 6wks ago. I lost 11lbs or so. I'm currently 183lbs @ 5'11, don't know my bf% and don't really care . I'm going to cut till I have a six pack, I'm gonna shoot for 175 by the 25th of march.

Here's my routine as of now (First time using 5x5 so i will probably make changes):

Day 1:
BB Row 5x5
Flat Bench 5x5
DB row 3x6
DB Flys 3x6
Milt Press 3x6

Day 2:
Squat 5x5
SLDL 5x5
Biceps 3x6
Triceps 3x6

Day 3:
Rest/ HIIT (on my road bike)

Day 4:
Deadlift 5x5
Decline Bench 5x5
Pullups 3x6
Rear Delts 2-3x6

Day 5;
Leg Press 5x5
Good Mornings 5x5 (never done these before)
Triceps 3x6
Biceps 3x6

Day 6 & 7:
Rest/ Long ride

I like to keep my sets/ workout around 18 or so. I'm gonna try this out this week and tweak accordingly.

My diet is in check 5 days out of the week. Sat and Sun are kinda a free for all but usually stays around my cals. . My fitday is in my sig. I'd appreciate any constructive critisim, feed back or just good stories!

I'll post what I did for my workout later tonight.

[ddegroff]

Workout:

5min warmup on the treadmill
BB ROW: 95x10, 3x5x185, 1x5x195, 1x5x205*
BB Bench: 95x10, 3x5x185, 2x4x195**
Milt Press***: 1x6x115, 1x4x115**, 1x5x115**
DB Row: 95x6, 100x6*, 100x6*
Incline DB fly: 3x6x50

*PB, never thought it would happen on BB rows after 4 sets, but it was almost easy. DB rows were heavy too, but almost easy.
**Don't know what happened with milt press tonight, must have been the sets on bench. On the fith rep on the second set it was a half of rep and barely racked it. I gave my self some extra rest and failed on the 6th rep.
***Next week the milt press are going on legs day.

Over all Id say it was a good workout. Legs day is tomorrow!!!

[ddegroff]

Leg's Day!:

Squat: 115x8, 3x5x205, 1x5x225, 1x4x225*
SLDL: 1x5x185, 4x5x205
Biceps: FB** 2x6x90, 1x6x95
Triceps: SATE** 2x6x35, 1x6x40


*Failed on the fifth rep, probably could have done one more but my form was going away quick!
**Fixed Bar, just like a bb but the weight is fixed
**Single Arm Tricep Ext

I supersettd the bi's/tri's which was tough because of the previous leg work. Everything felt good, squats could have been better but they'll get better. My legs are beat but I dont have to do **** the rest of the day, so its all good.

[KevinStarke]

Nice workout man, strong squattin

[ddegroff]

thanks bro! man are my legs tired right now, haven't had a leg workout like in a long time.

[ddegroff]

today's my day off (or its supposed to be). Had a good ride to and from school (avg 154bpm). My girlfriend wants me to workout with her again tongiht. My legs feel good so, probably do some HIIT and ss walking on the treadmill. Looks like a little extra cals tonight!!! I'll post my workout later tonight.

[ddegroff]

just got home from the gym. took it pretty easy tongiht but still did 7 sprints @ 12 seconds each, 45s rest inbetween. Then i ran the stairs twice, about 20 seconds each. I was playing around with what i like best. The stairs kicked my ass, think im gonna stick to those.

Back/chest workout tomorrow, get to do deads finally. 5x5 on deads is gonna kick my ass but its all worth it!

[Fenrir]

lol ddegroff, good little journal u got going, keep up the good work!

[Reaperman]

yeah good work, im actully trying to do a cut right now and ur helpin me out lots, my diet is my problem fer sure.

[ddegroff]

Workout:
Deads: 135wu, 2x5x225, 1x5x245, 1x5x255*, 1x5x265*
Decline: 3x5x185, 2x5x195*
Pullups(Close grip, neutral): 2x6xBW+20lbs, 1x5.5xBW+20lbs**
Incline DB bench: 3x6x75

*Most weight I have ever lifted on deads!! I've done 195 on flat bench before but not decline.
**I count reps when my eyes go above the bar, they didn't quite make it on the last rep. But its all good, because I was planning on doin just bw for the last set.

Overall good workout. Deads felt awesome! On the way down on the last rep my back rolled a little, so i have to work on that. Didn't do rear delts tonight because my shoulder was bothering me. I've had the pain for the last two days, not really sure where it came from. I'm gonna blame it on the bench followed by Milt press (which is moving to my leg day next week). I was happy that my shoulder didn't bother me on decline or incline. I'm gonna throw the rear delts in tomorrow.

On a side note: I've been working on pushups lately. Just to get better at them. I do one extra one a day, today I did 53, tomorrow is 54.

[ddegroff]

FEN: Thanks bro!
Reap: Thanks I do what I can. If you need any help don't hesitate to ask.


Tomorrow is legs day!!!! I'll post afterwards.

[D Breyer]

solid workout, awesome job on the deads man, keep up the good work

[ddegroff]

Workout:
Leg Press: 1x5x4plts, 2x5x5plts, 1x5x5plts+25lbs, 1x5x5plts+35lbs
SLDL's: 1x5x185, 4x5x205
Dips: 1x6xBW+25, 2x6xBW+35*
Hammer Curls: 3x6x45*
*Supersetted

The weight felt good, but what a ****ty workout. I was fighting the inner demons the entire way. Each set of leg press, i got up going to get water, then almost just walked out. I don't know what it was, but I was pissed. Decided to finish it out. Since i was not totally in the right state of mind i decided to forgo the GM's and stuck with SLDL's. ON dips i did more weight than i've ever done so that made me happy!

After all that **** i feel pretty good. My shoulder feels good (i figured this would happen, so I didn't really freakout about it). Did 54 pushups today, even more tomorrow.

[ddegroff]

Capn': thanks bro! they felt so good. My legs were a little sore, which has never happend before from just deads (could have been the ride in the am tho).

[Built]

Considering you felt crappy, kinda nice that you got a PR for dips on a day when you almost walked out.

[ddegroff]

Built: I know, thats why overall i felt good about the workout. My legs are so tired today, still gonna go on a ride though!

[D Breyer]

wow those are some impressive dips man... i can barely do a couple with my body weight alone

[ddegroff]

capn: thanks bro, i've been there. about two yrs ago i was using the dip machine. I made it so when i was able to add weight i could do a lot. I didn't want to do dips with 5lbs, LOL. Just keep working at it and it will happen.

[ddegroff]

Today was supposed to be leg day but I was talked out of my workout last night (girlfriend, Lol). No big deal did it this today and might go do my leg workout tonight after work. I feel it should be enough time to recover. I have like 11hrs or so till then. anyway todays workout:

BO Row: 2x5x185, 2x5x195, 1x5x205, these all felt good
BB Bench: 3x5x185 (these all felt strong), 1x5x195*, 1x5x195**
Rear Delt: 2x6x35
One Arm Row: 1x6x95, 2x6x100
Incline Flys: 3x6x50
Decline Ab Curls: 2x15x45lbs on my chest

*only did four
**tried the 5th rep but failed
Over all it was a good workout. The first three sets on bench felt great, then the last two just didnt happen (could've used a spotter, but way to many yuppies in gym today).

Time to go eat some food, and rest for later tonight, haha!!

[D Breyer]

great work man, sweet BO rows! thats a lot of weight

[ddegroff]

no workout tonight... Decided to push my split back a day, so legs tomorrow, then day off and so on...

Capn: thanks man, the BO rows felt really strong, i wish chest was like that.

[ddegroff]

Workout:
Squats: 2x5x205, 2x5x225, 1x5x205
SLDL: 2x5x185, 3x5x205
Fixedbar curls: 3x6x90*
Tri Ext: 3x6x35*
Lat raises: 3x6x25*

*Super setted these three, wholy crap (165bpm avg), kicked my ass...

I was hoping the squats were going to be stronger tonight but I was so tired today for some reason. Also my lower back was kinda sore for some reason (could have been the extra stress from the heavy BO). The super sets felt good didn't do much weight because i was beat from the Squats. Tomorrow is the day off, gonna get some much needed rest.

Been thinking about my CHO timing lately. I realized the past few weeks (as far as I can remember) i haven't been gettin any CHO post workout. I feel thats why I was so beat today because I didnt repelish my glycogen storage after lifting yesterday. Also I weighed 183 again tonight. I look really good but the weight isnt dropping . So Sat night if it doesn't hit 182lb then *sigh* need to drop the cals, thinking 2000. If thats the case then my CHO's need to go right around the workout. So my workouts may need to go in the am. We'll see. Time to eat and relax

[D Breyer]

just learn from your bad ones, rest and come back stronger dude!

[ddegroff]

Rest tonight was going to do HIIT but my legs are dead from last night!

Capn: I was so tired yesterday wasn't going to workout but did anyway. I tweaked my back a little but with some ice its all good ready for tomorrow!!!

[D Breyer]

hey man that body smart link in your sig is awesome!