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Thread: Lone Wolf's DT Journal

  1. #1
    You are your maker. Lone Wolf's Avatar
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    Lone Wolf's DT Journal

    I'm already 3 weeks into DT Training, and loving every day of it. I don't want to go back and post all of my numbers for the past 3 weeks, that would take too much time, and I've got food to eat and fish to catch. I will note, however, my ME movements went up every time
    Incline bench press: W1/345, W2/355, W3/360
    T-Bar Row: W1/315, W2/325, W3/330
    Box Squat: W1/500, W2/505, W3/520

    Lower back is still pretty weak after suffering a major injury in Nov '10, but I'm making a comeback.
    Next Monday I'll update daily with all lifts and numbers.

    Height: 5'10"
    Starting weight: 212lbs
    Current weight: 216lbs
    Starting body fat: 11%
    Current body fat: 11.4%

    I'm following the outlined template provided in the DT article, with some minor mods. The next 9 week block will be my own design.

    I'm hoping for a lot of feedback and motivation, and also accountability by keeping my journal on here for all to see. This is my first time doing this. I've always kept it private, but I figured I'd give it a shot. I hope you all enjoy!

  2. #2
    Rory Parker Behemoth's Avatar
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    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  3. #3
    Paul killxswitch's Avatar
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    I asked you about putting this up so it is only fair that I subscribe. Strong numbers so far, I am looking forward to seeing how you progress.

  4. #4
    You are your maker. Lone Wolf's Avatar
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    Alright, I've got my workout ahead of me today at 6pm, and a rest day is definitely a great way to build anticipation to lift heavy and hard.

    Exercise/ target weight to lift

    Bench press 1x15/ 285
    Flat DB press 2x15/ 105
    Wide grip chin 2xFailure
    Seated row 2x15/ 200
    Barbell curl 2x10/ 100
    Cable Curl 1x15/ 120
    JM press 2x12 (still getting used to this movement)/ 145
    DB overhead ext 1x20/ 70

    This method is taxing, and it doesn't take much to blast certain muscles. I could normally do 135 for 20 reps on dumbell overhead extensions. But by the time I get to that lift, half of that does the job. I'll update my numbers after my workout tonight.
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  5. #5
    WBB Team Captain Coke's Avatar
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    Judging by the avatar shot, you've thrown much iron around over time...good luck with your new plans.

  6. #6
    You are your maker. Lone Wolf's Avatar
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    Had a great day in the gym!
    Bench press: 285x15
    Flat dumbell press: 110x15 110x13
    Wide grip chin: F@17 F@13
    Seated rows: 200x15 200x14
    Barbell curl: 100x10 100x10
    Cable curl: 120x15
    JM press: 145x15 145x15 (felt easy)
    DB overhead press: 70x20

    Finished off with some ab work. Getting ready to trash my legs in about an hour, will post results afterward. Thanks for reading!
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  7. #7
    You are your maker. Lone Wolf's Avatar
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    Damn those lunges are brutal! Here's today's numbers:

    Leg press: 800x15
    Glute ham raise: F@9 F@6
    Walking barbell lunges: 155x20 each leg
    Military press: 205x20 205x15
    Seated side laterals: 25x15

    Finished off with some abs and calves. Starting a new mini block on Monday. Time for some rest and fishing.
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  8. #8
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Lone Wolf View Post
    Damn those lunges are brutal!
    I thought you knew, that is one killer movement and you did 20 reps with 'em.

    Looking impressive, repping out with big weights.

  9. #9
    You are your maker. Lone Wolf's Avatar
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    I've always loved em, just always a brutal reality check lol.
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  10. #10
    You are your maker. Lone Wolf's Avatar
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    Time to lift! Starting a new mini block today, so pumped
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  11. #11
    Rory Parker Behemoth's Avatar
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    Good leg day up there. What's your diet like brian?
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  12. #12
    You are your maker. Lone Wolf's Avatar
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    I wouldn't quite call it a diet bro, haha. I make sure to get in a ton of protein, good clean carbs, and vegetables at every meal, about 4-6 meals a day. I somewhat cycle my carbs. I get the majority of my fats from fish oils, nuts, and cooking oils.
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  13. #13
    You are your maker. Lone Wolf's Avatar
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    Today was a weird day, felt pretty weak on a lot of my lifts. Every dog has his day I guess.

    ME: 2 board bench press- 405lbs
    RP: 2 board bench press- 325x8x2x2
    Machine bench 2x20: 150x20 150x18
    ME: barbell row (yates) 320lbs
    RP: barbell row (yates) 255x9x3x1
    1 arm cable row 2x20- 70x15 70x15
    Skullcrushers/ pushdowns 2x10/15- 75/120x10/15 75/120x10/15 I've got some tennis elbow bullshit holding me back.
    Preacher curl (ez bar)- 75x12 75x10
    Lying cable curls to the forehead (new one for me) 1x15- 70x15

    Finished it all off with some abs and calves. Looking forward to tomorrow, I absolutely crave that high that a brutal leg day gives me! Till tomorrow...
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  14. #14
    Paul killxswitch's Avatar
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    Nice board work and everything else, doesn't look like a weak day at all. Tennis elbow sucks though.

  15. #15
    You are your maker. Lone Wolf's Avatar
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    Thanks man. Usually I can get 405 for 3, and I was actually warming up still and got stuck at 405. It's not the number that I focus on though... its the resistance and progressive overload.



    Bed time!
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  16. #16
    You are your maker. Lone Wolf's Avatar
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    Great leg day!

    ME: Squats- 500
    RP: Squats- 395x7/2/2
    Single-leg leg press 2x15: 200x15 200x15 (definitely could have done more, but I was feelin a little loopy after rest pausing those squats)
    Hyperextensions/ lying ham curls 2xfailure/15: 100/100xfailure/15 100/100xfailure/15u

    Rest pausing squats put me into loopy state of mind, so when it came to the rest of my workout, I was out of it. Finished off with some ab work. Off day tomorrow, going fishing and relaxing.
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  17. #17
    WBB Team Captain Coke's Avatar
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    Damn dude, big leg day!!

  18. #18
    Paul killxswitch's Avatar
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    Very strong day of squatting, how long did you hold the pause?

  19. #19
    You are your maker. Lone Wolf's Avatar
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    I take about 12-15 deep breaths, somewhere between 15-20 seconds.
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  20. #20
    You are your maker. Lone Wolf's Avatar
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    Well I know this is a journal, but I had to share... First double digit of the year! 11.2 pound bass!
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  21. #21
    Paul killxswitch's Avatar
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    Ha ha is that a bass PR? Nice job.

    Pausing 15 seconds during a squat sounds like torture.

  22. #22
    You are your maker. Lone Wolf's Avatar
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    Haha, nav my bass pr is 18.7, but it's the first double digit of the year. I was pretty pumped. And ya bro, torture for SURE.
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  23. #23
    You are your maker. Lone Wolf's Avatar
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    Had a pretty good lift yesterday. Here's how it went...

    Low incline dumbell press 2x15: 100x15 100x13
    Dumbell clue 1x20: 40x20
    Seated rows 2x20: 150x20 150x18+2 cheat reps to get 20
    Overhead rows sitting on the ground 2x12: 200x12 200x12
    Alternating dumbell curls 2x12: 55x12 55x10+2 cheat reps to get 12
    Hammer curls 1x10 then run the rack: 40x10 35x8 30x6 25x9 20x8 15x10 10x10
    Tate press 2x15: 55x15 55x15
    Finished off with some abs.

    Felt great afterward. Shoulder held up well and elbow didn't act up.

    Leg day with some shoulders in there too. I have a feeling its going to be rough one since my legs are still trashed from Monday!

  24. #24
    You are your maker. Lone Wolf's Avatar
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    How do I post pictures on this thread?
    Lone Wolf's DT journal

    Train hard and don't screw around. In the gym, make war, not peace.

  25. #25
    Paul killxswitch's Avatar
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    Are the pics on the web or on your PC?

    If they're on the web like on photobucket.com or something just click the icon to the right of the Bold, Italics, and underline buttons. It looks like a globe with a yellow rectangle with two small squares inside it. You can paste the address of your picture into the pop-up box and that's about it.

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