Danman's Workout Log

danman77220 · 11-27-2006, 06:47 AM

Alright... I've been in weight training now for a little over 3 months. I've decided to make the most out of the last three weeks I'll have in there, so I changed up my bulk schedule. It's basically an isolation workout, and I'm trying to hit each area really hard. Opinions?

Monday

Chest
-Barbell Flat Bench
-Dumbbell Incline Bench
-Barbell Decline Bench
-Dumbbell Flies

Triceps
-French Curls
-Triceps Extension
-Close Grip Bench
-Tricep Pullover/Skull Crusher/Bench Superset

Tuesday

Biceps
-Barbell Curl
-Preacher Curl
-Dumbell Concentration Curl

Forearms
-Wrist Curls
-Overhand Preacher Curls
-Hammer Curls

Wednesday

Gluteus
-Stiff Legged Deadlifts
-Leg Curls
-Lunges

Quads
-Squats
-Leg Press

Hamstrings
-Good-Mornings

Calves
-Calve Raises

Thursday

Deltoids
-Military Press
-Front Dumbbell Raises
-Lateral Dumbbell Raises
-Rear Dumbbell Raises
-Arnold Press

Friday

Lats
-Lat Pull Downs
-Pullover

General Back
-T Bar Rows
-Seated Rows

Trapezius
-Barbell Shrugs

Lower Back
-Hyperextensions

Abs
-Crunches w/ Medicine Ball

Obliques
-Side Crunches w/ Medicine Ball

I figure 10 reps each set

Good? Yes? No?

**DarkFalcon** · 11-27-2006, 08:25 PM

I'd make some minor changes in exercise's (I'll go into those later) and I'd take the triceps out of Chest day, your cheating one or the other doing it that way. Do you have to have the 5 on 2 off for any reason?

**DJSTARER** · 11-27-2006, 09:29 PM

thats a TON of chest volume. Like DF said, you don't really need all that tri work. Instead, maybe make ur flat bench of the close grip variety. That is more than enough tri work. If you do that, don't make it your first move. If size is your goal, i would make incline DB work your primary move. Then follow it up with CGBP, then maybe decline flies.

You are a beginner, so i'd lighten up on the # of days too. No real reason to have a seperate day for ur bi's and forearms. Just train them with ur legs.

**DJSTARER** · 11-27-2006, 09:30 PM

in addition, add the squat to your routine. Also, vary rep ranges from exercise to exercise and week to week.

danman77220 · 11-28-2006, 01:54 AM

Quote:

Originally Posted by DarkFalcon

I'd make some minor changes in exercise's (I'll go into those later) and I'd take the triceps out of Chest day, your cheating one or the other doing it that way. Do you have to have the 5 on 2 off for any reason?

Yes. I have Weight Training at school Mon-Fri, and we're graded on the basis that we're actually working out. So I have to do something in there.

Quote:

Originally Posted by DJSTARER

You are a beginner, so i'd lighten up on the # of days too. No real reason to have a seperate day for ur bi's and forearms. Just train them with ur legs.

Like I told DarkFalcon, I have to do something everyday Monday throught Friday. Plus, I only have about 60-70 minutes to work out each day. Once this semester's over I'll be able to do whatever the hell I want, whenever the hell I want, at the gym, but until then I have to work with my weight training class.

Quote:

Originally Posted by DJSTARER

in addition, add the squat to your routine.

It's in there. I ain't no fool.

danman77220 · 11-29-2006, 06:09 AM

Okay so here are the past two days. I have a real small time frame in there, plus I workout with 3 other people all doing the same thing. It takes a while. So eachday I figure I'll only get 4-5 exercises in, so I'm just going to pick and choose. I also switched Tuesday to back and Friday to biceps/forearms.

Monday

Incline DB Bench Press

70x10
40x10
90x5
90x5
90x5

Flat BB Bench Press

105x10
115x9
125x7
135x1
140x1
145x0(Failure)

Dumbbell Flies

40x10
50x10
50x10

French Curls

35x10
40x7
40x5
40x4

I am so sore right now. My tris and pecs are so fried. I haven't done flies in months.

Tuesday:

Seated Rows

40x20
60x10
80x10
90x5
90x5
90x5

T-Bar Rows (numbers don't include the bar itself, only the weights)

90x10
115x10
125x8
135x6

Lat Pull Downs

60x10
70x10
80x10
90x5
90x5

Barbell Shrugs

135x15
145x10
155x10
155x7

Weighted Hyper Extensions

25x15
35x10
35x10
35x10

Haven't worked my lats in a long time either. I feel a slight burn. Hopefully it'll increase by tomorrow.

Legs tomorrow... gulp.

danman77220 · 11-30-2006, 01:13 AM

Horrible workout today. We were crunched for time. And everyone was using the squat racks.

Squats

95x10
115x10
135x7
135x5

Yeah I know. I have really weak legs.

Calve Raises

90x20
110x20
140x10

Deadlifts

115x10
135x8
145x5
145x5

Lunges

45 lbs. up and down the weight room (about 40-50 ft)x3

Leg Extensions

90x15
100x15
110x5
115x5

Too bad weight training is almost over and I've only squatted like 5 times since it started. My max probably hasn't gone up hardly at all, if it even has.

**DJSTARER** · 11-30-2006, 01:47 AM

what do you mean weight training is almost oveR?

u'll lift for the rest of ur life

**romanaz** · 11-30-2006, 03:19 AM

DJ, he means his class @ school. Dude, I see people squatting 115 and 95lbs at my gym all the time, and they look at me funny when I warm up with 135. :-/

just keep at it, and keep doing it!

danman77220 · 11-30-2006, 05:31 AM

Yeah, DJ, I meant my class. Hell yeah I'm going to be lifting the rest of my life.

And Romanaz, thanks for the reassurance.

**romanaz** · 11-30-2006, 05:34 AM

its not so much about how much you lift, but its about consistency and always pushing for heavier weights.

danman77220 · 12-01-2006, 12:29 AM

Shoulders today.

Military Dumbell Press

50x10
60x10
70x10
80x7
80x6
80x5

Lateral Raises (There's a cool way of doing these wear after each set, you hold your arms out to your sides, palms up, and make small circular rotations with your arms. It buuuuuuuurns.)

30x10
*circles*
24x10
*circles
20x10

Rear Lateral Raises

20x10
30x8
40x5

Not much time for anything else. Oh and I maxed out on bench today for the hell of it. 145. New record.

danman77220 · 12-02-2006, 06:00 PM

Biceps

Preacher Curls (I don't know how much the bar weighs, so I'm just going to list the total weight on it.)

20x10
40x10
40x10
45x6
45x5

Barbell Curls

30x10
40x10
50x6
50x4

Hammer Curls

30x20
40x20
50x12

Then we had a fire alarm. :/

**romanaz** · 12-02-2006, 08:11 PM

Quote:

Originally Posted by danman77220

Then we had a fire alarm. :/

there was a fire alarm when I was doing my DB tricep extenstions friday.

almost killed myself

danman77220 · 12-03-2006, 04:45 AM

Haha yeah it sucks so bad. Biceps are the part of me that I'm trying to overkill the most right now, too. I was so angry. It was like

Me>:box: <Froshman

**romanaz** · 12-03-2006, 06:48 PM

haha, i almost dragged my 20lb db's out so i could do my raises, but alas, i was not allowed such a priveledge

11-27-2006, 06:47 AM	#1
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Danman's Workout Log Alright... I've been in weight training now for a little over 3 months. I've decided to make the most out of the last three weeks I'll have in there, so I changed up my bulk schedule. It's basically an isolation workout, and I'm trying to hit each area really hard. Opinions? Monday Chest -Barbell Flat Bench -Dumbbell Incline Bench -Barbell Decline Bench -Dumbbell Flies Triceps -French Curls -Triceps Extension -Close Grip Bench -Tricep Pullover/Skull Crusher/Bench Superset Tuesday Biceps -Barbell Curl -Preacher Curl -Dumbell Concentration Curl Forearms -Wrist Curls -Overhand Preacher Curls -Hammer Curls Wednesday Gluteus -Stiff Legged Deadlifts -Leg Curls -Lunges Quads -Squats -Leg Press Hamstrings -Good-Mornings Calves -Calve Raises Thursday Deltoids -Military Press -Front Dumbbell Raises -Lateral Dumbbell Raises -Rear Dumbbell Raises -Arnold Press Friday Lats -Lat Pull Downs -Pullover General Back -T Bar Rows -Seated Rows Trapezius -Barbell Shrugs Lower Back -Hyperextensions Abs -Crunches w/ Medicine Ball Obliques -Side Crunches w/ Medicine Ball I figure 10 reps each set Good? Yes? No? Last edited by danman77220 : 11-27-2006 at 07:14 AM.

11-27-2006, 09:29 PM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,996 Recipes: 0 Rep Power: 113	thats a TON of chest volume. Like DF said, you don't really need all that tri work. Instead, maybe make ur flat bench of the close grip variety. That is more than enough tri work. If you do that, don't make it your first move. If size is your goal, i would make incline DB work your primary move. Then follow it up with CGBP, then maybe decline flies. You are a beginner, so i'd lighten up on the # of days too. No real reason to have a seperate day for ur bi's and forearms. Just train them with ur legs. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-27-2006, 09:30 PM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,996 Recipes: 0 Rep Power: 113	in addition, add the squat to your routine. Also, vary rep ranges from exercise to exercise and week to week. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-30-2006, 01:47 AM	#8
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,996 Recipes: 0 Rep Power: 113	what do you mean weight training is almost oveR? u'll lift for the rest of ur life __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-27-2006, 08:25 PM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	I'd make some minor changes in exercise's (I'll go into those later) and I'd take the triceps out of Chest day, your cheating one or the other doing it that way. Do you have to have the 5 on 2 off for any reason?

11-29-2006, 06:09 AM	#6
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Okay so here are the past two days. I have a real small time frame in there, plus I workout with 3 other people all doing the same thing. It takes a while. So eachday I figure I'll only get 4-5 exercises in, so I'm just going to pick and choose. I also switched Tuesday to back and Friday to biceps/forearms. Monday Incline DB Bench Press 70x10 40x10 90x5 90x5 90x5 Flat BB Bench Press 105x10 115x9 125x7 135x1 140x1 145x0(Failure) Dumbbell Flies 40x10 50x10 50x10 French Curls 35x10 40x7 40x5 40x4 I am so sore right now. My tris and pecs are so fried. I haven't done flies in months. Tuesday: Seated Rows 40x20 60x10 80x10 90x5 90x5 90x5 T-Bar Rows (numbers don't include the bar itself, only the weights) 90x10 115x10 125x8 135x6 Lat Pull Downs 60x10 70x10 80x10 90x5 90x5 Barbell Shrugs 135x15 145x10 155x10 155x7 Weighted Hyper Extensions 25x15 35x10 35x10 35x10 Haven't worked my lats in a long time either. I feel a slight burn. Hopefully it'll increase by tomorrow. Legs tomorrow... gulp.

11-30-2006, 01:13 AM	#7
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Horrible workout today. We were crunched for time. And everyone was using the squat racks. Squats 95x10 115x10 135x7 135x5 Yeah I know. I have really weak legs. Calve Raises 90x20 110x20 140x10 Deadlifts 115x10 135x8 145x5 145x5 Lunges 45 lbs. up and down the weight room (about 40-50 ft)x3 Leg Extensions 90x15 100x15 110x5 115x5 Too bad weight training is almost over and I've only squatted like 5 times since it started. My max probably hasn't gone up hardly at all, if it even has.

11-30-2006, 05:31 AM	#10
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Yeah, DJ, I meant my class. Hell yeah I'm going to be lifting the rest of my life. And Romanaz, thanks for the reassurance.

12-01-2006, 12:29 AM	#12
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Shoulders today. Military Dumbell Press 50x10 60x10 70x10 80x7 80x6 80x5 Lateral Raises (There's a cool way of doing these wear after each set, you hold your arms out to your sides, palms up, and make small circular rotations with your arms. It buuuuuuuurns.) 30x10 circles 24x10 *circles 20x10 Rear Lateral Raises 20x10 30x8 40x5 Not much time for anything else. Oh and I maxed out on bench today for the hell of it. 145. New record.

12-02-2006, 06:00 PM	#13
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Biceps Preacher Curls (I don't know how much the bar weighs, so I'm just going to list the total weight on it.) 20x10 40x10 40x10 45x6 45x5 Barbell Curls 30x10 40x10 50x6 50x4 Hammer Curls 30x20 40x20 50x12 Then we had a fire alarm. :/

12-03-2006, 04:45 AM	#15
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Haha yeah it sucks so bad. Biceps are the part of me that I'm trying to overkill the most right now, too. I was so angry. It was like Me>:box: <Froshman

12-05-2006, 03:45 AM	#17
danman77220 Pro Stature