yeah ok move along now nothing to see here - Page 2

**davtown** · 08-15-2007, 03:24 AM

Quote:

Originally Posted by romanaz

100lbs could hurt thewrists if not held right.

Oh definitely. I just said that 100lbs wasn't enough to give me sore shoulders. Like I said, I always pay a lot of attention to my wrists and I didn't see any red flags, but I'll keep an eye out.

Tues 8/14/07

Bench
100 x 10
120, 140 x 5
160 x 2
180, 210 x 1 (bw x 1.47)
120 x 20

OH BB Press
40, 70 x 5
100 x 5 *push presses*
80 x 3 *regular presses*

Standing DB Press
35 x 8, 6

Inc DB Fly -30 sec rest- Inc DB Press
25 x 8 ---- 50 x 5

CG Bench
140 x 1
120 x 5
100 x 10

Dips
bw x 14, 6 (30s rest between sets)

Weighted 45* Hypers
bw x 5
+25, +45, +55 x 10

Weighted Hanging Ab Raises
bw, bw, +15 x 10
+20 x 10, 10, 10

Weighted Decline Situps
+25, +35, +40, +50 x 12

Good workout.... new bench PR, the assistance PRs felt great. I wasn't really happy with my strength endurance, but my nutrition was a little off today so I suppose it's expected.

**romanaz** · 08-15-2007, 04:08 AM

bad dav!

eat right, be strong!

**davtown** · 08-17-2007, 10:29 AM

fun workout, great day!

Thurs 8/16/07

Leg Press
250, 340 x 6
390 x 4
430 x 12
480 x 8
510 x 12 (+10lb, +6 rep PR)
530 x 7 (+30lb, +1 rep PR)

I felt really strong in my legs today!

Quote:

Originally Posted by Mr Burns

excellent......

DB Split Squats/Stationary Lunges
40, 55 x 6

Squats
120 x 8, 10, 8
I really focused on the fluidity of my form, making sure I was going all the way down and back up like a well tuned machine. Very precise and controlled, but I wouldn't call the tempo slow by any means. I was very happy with my form, especially on the 2nd set.

Nautilas Calf Press
110 x 25
150 x 20
170 x 15

DB Side Bends (oblique)
40, 50, 60, 70, 75 x 10
wow, these felt great. Went all the way up to 75lb DBs for 10 reps (which is a lot for me) and made sure I kept my form safe and constant. I could have kept going but I decided to back off... I will go up on these next time around

Ab Complex (no rest between)
20 Hanging Straight-Leg Raises
20 Thrusts off a bench
20 Hanging Straight-Leg Raises

Static BB Holds
140, 190 x 10 seconds
240 x 15 secs, 9 secs

DB Static Holds
90 x 10 sec, 20 sec
100 x 10 sec, 10 sec

I liked doing the static holds, I've never tried those before. I really want to work on my grip because I feel that it's the weak point in my deadlift (if anyone has any suggestions, feel free). I am giving other areas attention as well, but I want to give my grip some special treatment...

**davtown** · 08-21-2007, 04:55 AM

I turn 21 in a couple of hours (on Tuesday the 21st)

:geek: :mango:

:fireworks:

Very fun and fast paced workout today. Not much rest.

Monday 8/20/07

Inc DB Press (30*)
30, 40 x 8
dropsets
1) 55 x 10 -drop- 35 x 8
2) 50 x 7 -30 x 8

Flat DB Fly
20 x 12, 30 x 6

Standing Cable X-Over
35 x 10, 10

Standing DB Press superset w/ DB Side Raises
1) 30 x 9 ---- 15 x 10
2) 30 x 7 ---- 15 x 6

BB Upright Rows
40, 50 x 10
60 x 6

Weighted Dips superset w/ Rev Grip Pressdowns
1) 25 x 10 ----- 30 x 20
2) 25 x 7 ------ 23 x 7

Standing OvHd DB Ext
45 x 7

Hanging Leg Raises
bw, 15, 20 x 12

Decline Situps
25, 40, 40 x 10

**davtown** · 08-30-2007, 05:17 AM

Woops, haven't been updating this thing. I have been working out though... here are the past week's workouts.

Wed 8/22/07

Rack Deads
140, 140, 190 x 5
240 x 3, 3

Hammer Grip Pullups
bw x 8
+25 x 8
+20 x 5

Seated Cable Rows
90 x 10, 10

45* Hypers
bw x 10
30 x 8

1 arm DB Row
40, 55 x 10

hmmm.... had a not so good workout the day after my 21st bday, weird!

The HG pullups were good though.

**davtown** · 08-30-2007, 05:19 AM

Fri 8/24/07

Squats
110 x 8, 8
120 x 3
140 x 22

DB Split Squats
60 x 5

Preacher Curls
38 x 12
48 x 10
58 x 6

DB Hammer Curls
25 x 8, 4

EZ Bar Reverse Curls
38 x 12, 12

+ a lot of forearm work

**davtown** · 08-30-2007, 05:22 AM

Sat 8/25/07

Dips
bw x 8, 8
25, 50 x 3
80 x 8
90 x 6

Bench
100 x 6
140 x 12, 8

Inc DB Press
60 x 4
45 x 10
35 x 10 bottom half reps + stretch hold at beginning and end of set

OH EZ Bar Ext
68 x 7

Skullcrushers
68 x 10

Cable X-Over (upper pec emphasis)
40 x 12, 50 x 7, 40 x 9

Decline Situps
bw x 30, 30

**davtown** · 08-30-2007, 05:25 AM

OK, well here's the last of the 4 workouts I have to post right now

Wed 8/29/07 shortie for today

Squats
bar x 9
95 x 5
145 x 3
200 x 5, 3
145 x 10

pr at this bodyweight... I forgot how much fun backsquatting is. After I'm done withering away for the IMPC I'm going to get my strength up on them bigtime.

Hammer Strength V-Squat
144, 234 x 8
did not like

Seated OH BB Press
45 x 8
65 x 6
95 x 10, 6

Did some burst sprinting on the treadmill for ~10 minutes (1 minute on, 1 minute off)

**davtown** · 09-02-2007, 12:56 AM

Thursday 8/30/07 @ Weight Training class in school (will be every Tues + Thurs) Just getting accustomed to the gym this workout... This gym is small and janky, has all the basic equipment so that's good. The barbells are rusty as hell, makes it kinda cool

My regular gym is a lot better, but whatever gets the job done....

HammerGrip Pullups (widegrip..... weird)
bw x 8, 5
25 x 5
25 x 4 (reg grip pullups - palms away)
25 x 5

The grips for HG pullups are way too far apart, I don't like it at all.

Yates Row
bar x 8
135 x 5
185 x 4, 8, 8
185 x 12

Lat Pulldowns
120 x 12, 8

Deadlifts
135 x 3
225 x 5

**davtown** · 09-02-2007, 01:00 AM

weak session, didn't sleep enough last night at all

Sat 9/1/07

BB Bench
bar x 15
100 x 5
140 x 3, 1
190 x 3

Inc BB Bench
140 x 8, 6, 7

Flat DB Fly
30 x 10, 10

Dips
bw x 5
45 x 8, 6

Rev Grip Pressdowns
40 x 12
50 x 7

Seated OH DB Press
40 x 8
35 x 8

DB Side Raises
15 x 15
20 x 8 (last 2 sloppy)

Low Dec Situps
bw x 10
25 x 8
40 x 12
55 x 20, 20
ooooo those were good

**davtown** · 09-08-2007, 02:01 AM

I really need to update this more often. I have 3 workouts to post from this week.

Mon 9/3/07

Squats
50, 100 x 5
140 x 10
170 x 8, 8
140 x 10

Bent Knee Good Mornings to //
100 x 12
120 x 10

Leg Press (35*)
250 x 5
340 x 15

Calf Press (35*)
340 x 20, 20

45* Weighted HyperExtensions
25, 45 x 8

Ghetto GHR's (pole assist)
2 sets of 8

**davtown** · 09-08-2007, 02:07 AM

Thurs 9/6/07

Bench [focused on speed]
bar x 8
65, 95 x 8
135 x 3, 3, 3, 3, 3

I was happy with my explosiveness

Dips (wider grip)
bw x 3
25 x 6
45 x 12
70 x 8

I suppose that's a base PR since I've never done wider grip dips, I have always done them with an emphasis on tris instead

Seated DB Shoulder Press
35 x 12, 12, 12

DB Front Raises (superset with) DB Side Raises
1) 17.5 x 10 ---- 17.5 x 8
2) 15 x 8 ---- 15 x 8
3) 15 x 8 ---- 15 x 8 (last 2 sloppy)

+Abs

**davtown** · 09-08-2007, 02:10 AM

Last of the 3 workouts I'm posting right now... this is today's. Very fun session.

Fri 9/7/07

Hammer Grip Pullups
bw x 5, 3
25 x 3, 2
50 x 5
60 x 3

Deadlift [conventional]
140 x 5
190 x 1
240 x 5
260 x 2

Pendlay Rows
140 x 6 (PR tie)
140 x 8

CG Pulldown (palms facing)
135 x 12
150 x 8
135 x 8

Seated Cable Row (palms facing)
125 x 8
105 x 12

the 1st set might be a PR... can't remember or find it in my log!

DB Shrugs
60 x 5
80 x 10, 10

Preacher Curls [ez bar, outer grip]
53 x 8
48 x 8

**davtown** · 09-11-2007, 03:40 AM

Mon 9/10/07

Inc DB Press (30*)
45 x 8
60 x 10
70 x 7
50 x 14

Inc BB Press
140 x 8, 6

Cable Crossover
40 x 12, 12, 12

BB Curl
40 x 15
50 x 6
40 x 10

Seated Alt DB Hammer Curls
25 x 5
20 x 10

Hanging Leg Raises [straight legged]
bw x 30, 30

Kneeling Cable Crunches
45 x 15
60 x 10

**davtown** · 09-13-2007, 04:06 AM

Wed 9/12/07

Squats [front + back]
50 x 6 [front]
100 x 5 [front]
140 x 8 [front]
140 x 10 [back]
140 x 8 [front]
140 x 14 [back]

Leg Press [35*]
250 x 8
480 x 8
430 x 10

What a terrible workout... I just called it here, no sense in training like this. My nutrition was really off today and it showed in my strength and in my endurance. My form on back squats is great, and it's not bad on the front squats, but I can tell that I haven't trained it in a while.

I'm going to be training again tomorrow morning so I'll throw in some lower body work in the beginning of my workout to make up for today's debacle.

08-21-2007, 04:55 AM	#34
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: yeah ok move along now nothing to see here I turn 21 in a couple of hours (on Tuesday the 21st) :geek: :mango: :fireworks: Very fun and fast paced workout today. Not much rest. Monday 8/20/07 Inc DB Press (30) 30, 40 x 8 dropsets* 1) 55 x 10 -drop- 35 x 8 2) 50 x 7 -30 x 8 Flat DB Fly 20 x 12, 30 x 6 Standing Cable X-Over 35 x 10, 10 Standing DB Press superset w/ DB Side Raises 1) 30 x 9 ---- 15 x 10 2) 30 x 7 ---- 15 x 6 BB Upright Rows 40, 50 x 10 60 x 6 Weighted Dips superset w/ Rev Grip Pressdowns 1) 25 x 10 ----- 30 x 20 2) 25 x 7 ------ 23 x 7 Standing OvHd DB Ext 45 x 7 Hanging Leg Raises bw, 15, 20 x 12 Decline Situps 25, 40, 40 x 10 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-30-2007, 05:17 AM	#35
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: yeah ok move along now nothing to see here Woops, haven't been updating this thing. I have been working out though... here are the past week's workouts. Wed 8/22/07 Rack Deads 140, 140, 190 x 5 240 x 3, 3 Hammer Grip Pullups bw x 8 +25 x 8 +20 x 5 Seated Cable Rows 90 x 10, 10 45* Hypers bw x 10 30 x 8 1 arm DB Row 40, 55 x 10 hmmm.... had a not so good workout the day after my 21st bday, weird! The HG pullups were good though. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-30-2007, 05:19 AM	#36
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: yeah ok move along now nothing to see here Fri 8/24/07 Squats 110 x 8, 8 120 x 3 140 x 22 DB Split Squats 60 x 5 Preacher Curls 38 x 12 48 x 10 58 x 6 DB Hammer Curls 25 x 8, 4 EZ Bar Reverse Curls 38 x 12, 12 + a lot of forearm work __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-30-2007, 05:22 AM	#37
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: yeah ok move along now nothing to see here Sat 8/25/07 Dips bw x 8, 8 25, 50 x 3 80 x 8 90 x 6 Bench 100 x 6 140 x 12, 8 Inc DB Press 60 x 4 45 x 10 35 x 10 bottom half reps + stretch hold at beginning and end of set OH EZ Bar Ext 68 x 7 Skullcrushers 68 x 10 Cable X-Over (upper pec emphasis) 40 x 12, 50 x 7, 40 x 9 Decline Situps bw x 30, 30 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-30-2007, 05:25 AM	#38
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: yeah ok move along now nothing to see here OK, well here's the last of the 4 workouts I have to post right now Wed 8/29/07 shortie for today Squats bar x 9 95 x 5 145 x 3 200 x 5, 3 145 x 10 pr at this bodyweight... I forgot how much fun backsquatting is. After I'm done withering away for the IMPC I'm going to get my strength up on them bigtime. Hammer Strength V-Squat 144, 234 x 8 did not like Seated OH BB Press 45 x 8 65 x 6 95 x 10, 6 Did some burst sprinting on the treadmill for ~10 minutes (1 minute on, 1 minute off) __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-02-2007, 12:56 AM	#39
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: yeah ok move along now nothing to see here Thursday 8/30/07 @ Weight Training class in school (will be every Tues + Thurs) Just getting accustomed to the gym this workout... This gym is small and janky, has all the basic equipment so that's good. The barbells are rusty as hell, makes it kinda cool My regular gym is a lot better, but whatever gets the job done.... HammerGrip Pullups (widegrip..... weird) bw x 8, 5 25 x 5 25 x 4 (reg grip pullups - palms away) 25 x 5 The grips for HG pullups are way too far apart, I don't like it at all. Yates Row bar x 8 135 x 5 185 x 4, 8, 8 185 x 12 Lat Pulldowns 120 x 12, 8 Deadlifts 135 x 3 225 x 5 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-02-2007, 01:00 AM	#40
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: yeah ok move along now nothing to see here weak session, didn't sleep enough last night at all Sat 9/1/07 BB Bench bar x 15 100 x 5 140 x 3, 1 190 x 3 Inc BB Bench 140 x 8, 6, 7 Flat DB Fly 30 x 10, 10 Dips bw x 5 45 x 8, 6 Rev Grip Pressdowns 40 x 12 50 x 7 Seated OH DB Press 40 x 8 35 x 8 DB Side Raises 15 x 15 20 x 8 (last 2 sloppy) Low Dec Situps bw x 10 25 x 8 40 x 12 55 x 20, 20 ooooo those were good __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-08-2007, 02:01 AM	#41
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: yeah ok move along now nothing to see here I really need to update this more often. I have 3 workouts to post from this week. Mon 9/3/07 Squats 50, 100 x 5 140 x 10 170 x 8, 8 140 x 10 Bent Knee Good Mornings to // 100 x 12 120 x 10 Leg Press (35) 250 x 5 340 x 15 Calf Press (35) 340 x 20, 20 45* Weighted HyperExtensions 25, 45 x 8 Ghetto GHR's (pole assist) 2 sets of 8 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-08-2007, 02:07 AM	#42
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: yeah ok move along now nothing to see here Thurs 9/6/07 Bench [focused on speed] bar x 8 65, 95 x 8 135 x 3, 3, 3, 3, 3 I was happy with my explosiveness Dips (wider grip) bw x 3 25 x 6 45 x 12 70 x 8 I suppose that's a base PR since I've never done wider grip dips, I have always done them with an emphasis on tris instead Seated DB Shoulder Press 35 x 12, 12, 12 DB Front Raises (superset with) DB Side Raises 1) 17.5 x 10 ---- 17.5 x 8 2) 15 x 8 ---- 15 x 8 3) 15 x 8 ---- 15 x 8 (last 2 sloppy) +Abs __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-08-2007, 02:10 AM	#43
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: yeah ok move along now nothing to see here Last of the 3 workouts I'm posting right now... this is today's. Very fun session. Fri 9/7/07 Hammer Grip Pullups bw x 5, 3 25 x 3, 2 50 x 5 60 x 3 Deadlift [conventional] 140 x 5 190 x 1 240 x 5 260 x 2 Pendlay Rows 140 x 6 (PR tie) 140 x 8 CG Pulldown (palms facing) 135 x 12 150 x 8 135 x 8 Seated Cable Row (palms facing) 125 x 8 105 x 12 the 1st set might be a PR... can't remember or find it in my log! DB Shrugs 60 x 5 80 x 10, 10 Preacher Curls [ez bar, outer grip] 53 x 8 48 x 8 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-11-2007, 03:40 AM	#44
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: yeah ok move along now nothing to see here Mon 9/10/07 Inc DB Press (30*) 45 x 8 60 x 10 70 x 7 50 x 14 Inc BB Press 140 x 8, 6 Cable Crossover 40 x 12, 12, 12 BB Curl 40 x 15 50 x 6 40 x 10 Seated Alt DB Hammer Curls 25 x 5 20 x 10 Hanging Leg Raises [straight legged] bw x 30, 30 Kneeling Cable Crunches 45 x 15 60 x 10 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-13-2007, 04:06 AM	#45
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: yeah ok move along now nothing to see here Wed 9/12/07 Squats [front + back] 50 x 6 [front] 100 x 5 [front] 140 x 8 [front] 140 x 10 [back] 140 x 8 [front] 140 x 14 [back] Leg Press [35*] 250 x 8 480 x 8 430 x 10 What a terrible workout... I just called it here, no sense in training like this. My nutrition was really off today and it showed in my strength and in my endurance. My form on back squats is great, and it's not bad on the front squats, but I can tell that I haven't trained it in a while. I'm going to be training again tomorrow morning so I'll throw in some lower body work in the beginning of my workout to make up for today's debacle. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-13-2007, 08:30 PM	#46
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128