Dex's Anti-Atrophy Journal

Dex · 09-04-2005, 02:33 PM

Hello,
I've been at this lifting thing for a little over a year and still have
alot to learn. I'll post last weeks workouts and take things from there.

Week 1 of 2 @ 50-70% of 1RM w/ explosive reps.

Mon.

Flat Bench
80 x 10
120 x 8
145 x 8
155 x 8
165 x 8
Incline Bench
75 x 8
90 x 8
Wide Grip Pullups
BWx3x4
Dumbell Rows
65 x 8
75 x 8
85 x 8

Thurs. (usually Wed.)

Squats w/ bar
5 x 25
Lunges w/ bar
1 x 20
Hammy Curls ...starting over with these...get cramps!
15# x 15
20# x 15
Standing Calf Raises
35
30

Fri.
Seated Militaries
50 x 8
65 x 8
75 x 8
85 x 8
90 x 8
Barbell Curls
50 x 10
75 x 8
85 x 8
EZ bar Hammer Curls
30 x 10
45 x 8
50 x 8
Skull Crushers
45 x 8
55 x 8
65 x 8
Close Grip Bench Press
75 x 8
85 x 8
105 x 8

**NNTB** · 09-04-2005, 03:16 PM

Good to see you here bro.. plenty of good people and info here:bier:

GameDayDog · 09-04-2005, 04:12 PM

Hey Dex... Welcome to IronMASS...

Thx for starting a workout thread.. looks pretty good so far...

Did you mean Hammer Curls... with dumbbells.. ?? .. instead of EZ Bar Hammer Curls..??

Otherwyse.. It's a pleasure to have ya join us... Thys is a crazy & fun section...

Peace..~G

Dex · 09-05-2005, 04:07 AM

Thanks for the welcome guys..
Gameday, I meant Tricep bar actually, but usually have done them with
dumbells.

The way I have been training has taken my strength up pretty good, but
hypertrohy has not been as much as hoped for. My best Bench was 250,
Dumbell rows 105, and I haven't really gone for a max on curls, but I'll
put that around 115. Notice that I haven't said anything about squats..
that's because my back is junk(hernaited disc), so Intensity/high reps
are the protocol on legs.When I started all this working out nonsense, a
300 bench before age forty was my goal...I find that now hypertrophy
is more appealing and I'd rather LOOK like I bench 300. The problem
with this is that strength comes faster than size for me...and I'm not a
patient person...lol!

stats:
5'10" and stuck @ 200#
I plan to take some measurements in order to set some priorities with
my training...or maybe get depressed.

**DarkFalcon** · 09-05-2005, 04:42 AM

Hey nice to see another new name in here Dex. Welcome to Ironmass. :nosthumbs

pammiejoe6 · 09-05-2005, 03:58 PM

hi there!! welcome to ironmass dude!!!! :sun:

Dex · 09-05-2005, 09:04 PM

Thanks Pammie and Falcon!

Mon. 9/4
Explosive reps, controlled negative with slight pause @ bottom.

Flat Bench
80 x 10 warmup
120 x 8
140 x 8
150 x 8
170 x 8

Incline Bench 30 deg.
75 x 10
95 x 8

Wide Grip Pullups
4x5

Dumbell Rows
75 x 8
90 x 8

GameDayDog · 09-05-2005, 09:42 PM

If ya really want to see more chest growth..

I'll suggest doing the incline's fyrst.. & then flat..

I read up on thys a whyle ago and it's based totally on muscle groups & science..

Nowadays tho, I don't bother to explain it in detail.. I just suggest it & follow it as well.. (Of course I take my own advyce)

It may lower the numbers on your flat bench some so be careful, if you give it a shot..

Peace..~G

Dex · 09-20-2005, 12:44 AM

Thanks Dawg...can't have lower #'s on the flat!
I've only recently started doing inclines...my chest and back are really
ahead of the rest of me at the moment, so I'm not too worried.

Dex · 09-20-2005, 12:47 AM

Decided to catch my journal up here a bit, and maybe stick around
for a while.

9/16
Friday's Frolics...

Seated Militaries
50 x 8
70 x 5
80 x 5
90 x 5
95 x 5
110 x 5

Dumbell Shrugs
55's x 15 (x2)

Barbell Curls
Bar x 25
40 x 20
45 x 15
50 x 12

Tricep Dips
BWx6
BW+10 x 5
BW+25 x 5
BW+50 x 5
BW+60 x 5

Supersets:
Dumbell Hammer Curls
30's x 12 (x2)

French Press
65 x 8...oops!...dips got me pretty good apparently.
55 x 10

Overall, I'm Happy with this workout...
I chose to back way off of the poundage with the bicep work, as
the tendon in my right arm is being grumpy with me. To make it
interesting, I put more emphasis on the negative and squeeze at
the top with each progressive set on the BB curls. The high reps
should do some good with all the blood getting pumped in there..
or piss it off more! huh.gif It was actually enjoyable doing the curls
like that. thumbs.gif

Dex · 09-20-2005, 12:48 AM

Mon. 9/19

Flat Bench
70 x 10 (warmup)
150 x 5
170 x 4
190 x 2
200 x 1
252 x 1 PR

Wide Grip Pullups
BW x 4
BW+25 x 3
BW+30 x 2
BW+55 x 1 PR

Dumbell Rows
105 x 2
125 x 1 PR

Should have went for 130 on the DB Rows.
The bench wasn't looking good at the bottom, but once the bar
was up a couple inches, she went on up. thumbs.gif

Since I'm going to do HST for my next routine, it will probably
shoot my PR's all to hell! ...if there is some hypertrophy gained,
it will be a fair trade though.

hibiscus09 · 09-21-2005, 04:00 PM

Hola Dex! You're doing great! :line:

Dex · 09-22-2005, 12:10 AM

Hola Hibby!

Wed. 9/21

Squats w/bar
4 sets of 50

Lunges
15x1

Hammy Curls...and no cramps!
20# x 20
30# x 20

Standing Calf Raises
BW x 40
BW x 35

Dex · 09-24-2005, 12:26 AM

Fri. 9/23

Seated Militaries
bar x 10
70 x 5
90 x 3
100 x 2
135 x 1 PR ...135 is chump change, but slowly going up.

Dumbell Shrugs
60's x 15
75's x 15

Barbell Curls
Bar x 20
40 x 20
50 x 15
50 x 15

Tricep Dips
BW x 6
BW+10 x 4
BW+25 x 4
BW+75 x 4 ...last rep was a lil' slow!

Dumbell Hammer Curls
35's x 10 x 2

Still taking it easy on the right forearm tendon, which was bothering
me after the barbell curls. The discomfort let up a bit after the dips,
so I threw in some Hammer Curls at the end.

------------------

pammiejoe6 · 09-24-2005, 05:22 PM

looks like youre kicking it dude! way to go!!

just wanted to come in and say hello now that things have simmered down a bit in my world...hahahhaa

ill be back to lifting next week! yay!

talk to you soon hun!

**NewSpawn** · 09-24-2005, 05:45 PM

hey dex, glad to have u here. hope to keep seeing your progress in your journal.
have a great day.

Dex · 09-25-2005, 01:26 PM

Thanks Pammie!
NewSpawn, whatever your doing must be working....looking burly in the
avatar dude! Thanks for the welcome.

pammiejoe6 · 09-29-2005, 02:40 AM

just checkin in on you dude!

Dex · 09-29-2005, 11:04 PM

Hi Pammie!
Thanks for stopping by.

I'll be starting a new journal next week...took this
week off from lifting...haven't done that in a while.

pammiejoe6 · 09-29-2005, 11:12 PM

kewl! ill be on the look out for it!

09-04-2005, 02:33 PM	#1
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Dex's Anti-Atrophy Journal Hello, I've been at this lifting thing for a little over a year and still have alot to learn. I'll post last weeks workouts and take things from there. Week 1 of 2 @ 50-70% of 1RM w/ explosive reps. Mon. Flat Bench 80 x 10 120 x 8 145 x 8 155 x 8 165 x 8 Incline Bench 75 x 8 90 x 8 Wide Grip Pullups BWx3x4 Dumbell Rows 65 x 8 75 x 8 85 x 8 Thurs. (usually Wed.) Squats w/ bar 5 x 25 Lunges w/ bar 1 x 20 Hammy Curls ...starting over with these...get cramps! 15# x 15 20# x 15 Standing Calf Raises 35 30 Fri. Seated Militaries 50 x 8 65 x 8 75 x 8 85 x 8 90 x 8 Barbell Curls 50 x 10 75 x 8 85 x 8 EZ bar Hammer Curls 30 x 10 45 x 8 50 x 8 Skull Crushers 45 x 8 55 x 8 65 x 8 Close Grip Bench Press 75 x 8 85 x 8 105 x 8

09-04-2005, 03:16 PM	#2
NNTB rEVOLutionary Join Date: May 2005 Location: FL Posts: 2,451 Recipes: 0 Rep Power: 161	Good to see you here bro.. plenty of good people and info here:bier: __________________ "This country, with its institutions, belongs to the people who inhabit it. Whenever they shall grow weary of the existing government, they can exercise their constitutional right of amending it, or exercise their revolutionary right to overthrow it." Abraham Lincoln

09-04-2005, 04:12 PM	#3
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	Welcome Aboard... Hey Dex... Welcome to IronMASS... Thx for starting a workout thread.. looks pretty good so far... Did you mean Hammer Curls... with dumbbells.. ?? .. instead of EZ Bar Hammer Curls..?? Otherwyse.. It's a pleasure to have ya join us... Thys is a crazy & fun section... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

09-05-2005, 09:42 PM	#8
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	Chest Growth.. If ya really want to see more chest growth.. I'll suggest doing the incline's fyrst.. & then flat.. I read up on thys a whyle ago and it's based totally on muscle groups & science.. Nowadays tho, I don't bother to explain it in detail.. I just suggest it & follow it as well.. (Of course I take my own advyce) It may lower the numbers on your flat bench some so be careful, if you give it a shot.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

09-05-2005, 04:07 AM	#4
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Thanks for the welcome guys.. Gameday, I meant Tricep bar actually, but usually have done them with dumbells. The way I have been training has taken my strength up pretty good, but hypertrohy has not been as much as hoped for. My best Bench was 250, Dumbell rows 105, and I haven't really gone for a max on curls, but I'll put that around 115. Notice that I haven't said anything about squats.. that's because my back is junk(hernaited disc), so Intensity/high reps are the protocol on legs.When I started all this working out nonsense, a 300 bench before age forty was my goal...I find that now hypertrophy is more appealing and I'd rather LOOK like I bench 300. The problem with this is that strength comes faster than size for me...and I'm not a patient person...lol! stats: 5'10" and stuck @ 200# I plan to take some measurements in order to set some priorities with my training...or maybe get depressed.

09-05-2005, 04:42 AM	#5
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Hey nice to see another new name in here Dex. Welcome to Ironmass. :nosthumbs

09-05-2005, 03:58 PM	#6
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,164 Recipes: 0 Rep Power: 84	hi there!! welcome to ironmass dude!!!! :sun:

09-05-2005, 09:04 PM	#7
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Thanks Pammie and Falcon! Mon. 9/4 Explosive reps, controlled negative with slight pause @ bottom. Flat Bench 80 x 10 warmup 120 x 8 140 x 8 150 x 8 170 x 8 Incline Bench 30 deg. 75 x 10 95 x 8 Wide Grip Pullups 4x5 Dumbell Rows 75 x 8 90 x 8

09-20-2005, 12:44 AM	#9
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Thanks Dawg...can't have lower #'s on the flat! I've only recently started doing inclines...my chest and back are really ahead of the rest of me at the moment, so I'm not too worried.

09-20-2005, 12:47 AM	#10
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Decided to catch my journal up here a bit, and maybe stick around for a while. 9/16 Friday's Frolics... Seated Militaries 50 x 8 70 x 5 80 x 5 90 x 5 95 x 5 110 x 5 Dumbell Shrugs 55's x 15 (x2) Barbell Curls Bar x 25 40 x 20 45 x 15 50 x 12 Tricep Dips BWx6 BW+10 x 5 BW+25 x 5 BW+50 x 5 BW+60 x 5 Supersets: Dumbell Hammer Curls 30's x 12 (x2) French Press 65 x 8...oops!...dips got me pretty good apparently. 55 x 10 Overall, I'm Happy with this workout... I chose to back way off of the poundage with the bicep work, as the tendon in my right arm is being grumpy with me. To make it interesting, I put more emphasis on the negative and squeeze at the top with each progressive set on the BB curls. The high reps should do some good with all the blood getting pumped in there.. or piss it off more! huh.gif It was actually enjoyable doing the curls like that. thumbs.gif

09-20-2005, 12:48 AM	#11
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Mon. 9/19 Flat Bench 70 x 10 (warmup) 150 x 5 170 x 4 190 x 2 200 x 1 252 x 1 PR Wide Grip Pullups BW x 4 BW+25 x 3 BW+30 x 2 BW+55 x 1 PR Dumbell Rows 105 x 2 125 x 1 PR Should have went for 130 on the DB Rows. The bench wasn't looking good at the bottom, but once the bar was up a couple inches, she went on up. thumbs.gif Since I'm going to do HST for my next routine, it will probably shoot my PR's all to hell! ...if there is some hypertrophy gained, it will be a fair trade though.

09-21-2005, 04:00 PM	#12
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 988 Recipes: 0 Rep Power: 16	Hola Dex! You're doing great! :line:

09-22-2005, 12:10 AM	#13
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Hola Hibby! Wed. 9/21 Squats w/bar 4 sets of 50 Lunges 15x1 Hammy Curls...and no cramps! 20# x 20 30# x 20 Standing Calf Raises BW x 40 BW x 35

09-24-2005, 12:26 AM	#14
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Fri. 9/23 Seated Militaries bar x 10 70 x 5 90 x 3 100 x 2 135 x 1 PR ...135 is chump change, but slowly going up. Dumbell Shrugs 60's x 15 75's x 15 Barbell Curls Bar x 20 40 x 20 50 x 15 50 x 15 Tricep Dips BW x 6 BW+10 x 4 BW+25 x 4 BW+75 x 4 ...last rep was a lil' slow! Dumbell Hammer Curls 35's x 10 x 2 Still taking it easy on the right forearm tendon, which was bothering me after the barbell curls. The discomfort let up a bit after the dips, so I threw in some Hammer Curls at the end. ------------------

09-24-2005, 05:22 PM	#15
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,164 Recipes: 0 Rep Power: 84	looks like youre kicking it dude! way to go!! just wanted to come in and say hello now that things have simmered down a bit in my world...hahahhaa ill be back to lifting next week! yay! talk to you soon hun!

09-24-2005, 05:45 PM	#16
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,226 Recipes: 0 Rep Power: 23	hey dex, glad to have u here. hope to keep seeing your progress in your journal. have a great day.

09-25-2005, 01:26 PM	#17
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Thanks Pammie! NewSpawn, whatever your doing must be working....looking burly in the avatar dude! Thanks for the welcome.

09-29-2005, 02:40 AM	#18
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,164 Recipes: 0 Rep Power: 84	just checkin in on you dude!

09-29-2005, 11:04 PM	#19
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 7	Hi Pammie! Thanks for stopping by. I'll be starting a new journal next week...took this week off from lifting...haven't done that in a while.

09-29-2005, 11:12 PM	#20
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,164 Recipes: 0 Rep Power: 84	kewl! ill be on the look out for it!

09-30-2005, 12:31 AM	#21
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,226 Recipes: 0 Rep Power: 23