Dav's "Trained by a Crazy Marine with Unorthodox Methods" Workout Log

**davtown** · 12-02-2005, 04:59 AM

:sucks:

Alright.... starting up a workout log, mainly because I've never had one and so that I can really track my progress. I'd like to look back on this in a few months and really see what kind of improvements I've made. I've just recovered from being sick and will be back at the gym tomorrow, so expect something then.

As for my training... I'm just doing what I'm told - I'd try to explain it but you guys will see when I post up my workouts (3 day split). I'll also be posting my daily macros/calories and occasionally my weight so that I can keep track of it and adjust accordingly.

And even if no one reads this I'll still post for my own sake :moon:

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

Today's weight: 138 (I hate being sick)

Just came back from a huge sushi dinner and I'm gonna go out to a BBQ in a bit. Catch you guys later

**davtown** · 01-06-2006, 06:47 AM

This journal didn't start off too hot... oh well, never too late. I got pretty sick and had to skip the gym for 10 days, and my gym was closed for a few days after that. Monday was my first workout in 2 weeks but I'm back at it.

There's only one problem - I don't rest enough between sets to write it down, and I do too much to remember it all. From now I'm going to make more of an effort to remember what I did and hopefully I can actually post up the routine every so often. It's quite different than what I usually see people do so it might interest some of you to see something out of the norm. Here's the basic rundown of it though:

Warm up each workout with 12 minutes cardio

Lowest rep range is 12 - others include 14,20,24,25, and every once in a while 30.

Workouts are performed in a superset fashion, or as I think of them, 'blocks'. For example, here is a little block set from Wednesday (Back & Shoulders day):

A) Dumbbell Shoulder Press (hammer grip) 25 lbs
*24 reps (alternating Left, Right, Left, Right), followed by 12 reps of both arms

-------and then w/ minimal rest (4-7 secs)---------

B)Standing Dumbbell Rows 25 lbs
*20 reps

-------and then w/ minimal rest (4-7 secs)----------

C) Tricep Pushdown 40 lbs
*14 reps

---and then w/ minimal rest (4-7 secs) repeat.-----

Do 3 sets of each and that's the block. Rest 1-2 minutes and perform next block.

Total sets in a workout are from 45-55, lasting about an hour each time.

Close workout with 8 minutes of cardio.

**davtown** · 01-06-2006, 07:01 AM

notes: I always seem to come back to around 140, so I decided to really get on track with Fitday and make sure I'm hitting a constant 3,000 cals everyday. If I don't make gains at 5'6", 140lbs, well.... I guess I'll just eat more

Not a problem for me, my appetite is always huge. I could definitely eat 4,000-4,500 clean calories a day right now :snack:

Monday 1-2-06, Chest Day

First day back in 2 weeks, it was tough but good. My chest was hurting the next day for sure

I don't really have anything else to say about this workout right now :boink:

Note on legs: Trained with low volume & high frequency. My split is technically 3 fullbody workouts a week, but each day has it's own emphasis (as follows)

M - Chest

W - Back & Shoulders

F - Arms

So I might do one bicep exercise on M and W, but several on F. Or 1 back exercise on M and F, but several on W.

Now onto the legs - currently for Quads I do 6 sets monday, 3 sets on W and F, and for hamstrings I do 3 sets on M, W, F. These are only leg extensions and leg curls, as I am not cleared to squat, deadlift, or even leg press with my current spinal issues. No biggie, my legs are growing proportional to my upper body so I'm happy

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

Total dailiy calories: 3034 (details in FitDay, link in sig)

Prot - 211
Carbs - 308
Fat - 107

**davtown** · 01-06-2006, 07:04 AM

Tuesday - Cardio

Did 30 minutes on the Treadmill at home. They put up the first season of Curb Your Enthusiasm on OnDemand digital cable, so I watched an episode of that while I did my thing :crazy1:

Most of it was high incline fast paced walking, with a medium incline 6 minute run from minutes 20-26

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

Daily Calories: 2891

Prot - 176
Carb - 328
Fat - 101

**davtown** · 01-06-2006, 07:25 AM

My trainer has been a big influence in my life. I owe a big part of who I am today to him, and everytime I go to his establishment to work with him, not only do I grow physically stronger but mentally stronger as well. He has taught me to stand up in the face of adversity and to not have fear as I go through life. The strength to persist, the courage to endure, and the drive to push forward when you have nothing left. There are signs on the wall with such mottos as "Rest when you leave - NOT HERE", "If you get tired, I DON'T CARE", and "Failure is not an option". I have a bunch of them written down so occasionally I'll throw down some quotes at the end of my posts for the hell of it:gay:

As for my trainer - he's 60 years old and 210 lbs, ex-competitive bodybuilder (contest weight around 230), ex-Golden Glove boxer, has a blackbelt in Karate, and as the title of my journal says, is a hardcore Marine. He has served in a myriad of wars from Vietnam to the 90's Gulf War and is a very knowledgable man in many different aspects of life (I trust him more than anyone on most subjects).

My "gym" is really two medium-small rooms, and everyone who comes there is under his watch and runs his program (it's just him and his girlfriend that run the place - she's also a trainer). If you want to do something else, go somewhere else. He trains several police officers as well as people who are getting ready to go off to the military.

Wednesday - Back & Shoulders

Very good workout - went up in weight on a few exercises. Glad to see I'm making gains even when taking 2 weeks off

*T-bar Row (from 3 machine-plates to 4)
*Dumbbell Shoulder Press (from 20 to 25 lbs)
*Standing Dumbbell Row (20 to 25 lbs)
*Ab crunch machine (80lbs to 90lbs)

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

Daily Calories: 3,082

Prot - 183
Carb - 336
Fat - 117

**davtown** · 01-06-2006, 07:32 AM

As for the trainer, I know most people say trainers are waste of money, but the cool thing is he doesn't charge me :nosthumbs He usually charges $300 a month, which comes out to about $25/hour, and out of all 60-80 of his clients (not sure how many he has right now), I'm pretty sure I'm the only one getting a free ride... guess I just made a good impression! Either that or.... :lsaber:

Thursday - Cardio

did 25 minutes on the treadmill, mostly high incline fast walking, with a med-high incline, faster paced run for 2:30 towards the end.

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

Daily Calories: 2,912

Prot - 191
Carb - 289
Fat - 110

Things are going well - to tell you the truth I can already notice a difference in the mirror, although that might have to do with taking 2 weeks off from being sick

I have 2 concerts this weekend (Friday/Saturday), so time to go change the strings on my guitar and practice :rock: :rock:

SoMdHunter · 01-07-2006, 12:30 AM

davtown,

I write down all my lifts while at the gym. That way I don't have to try to remember what I did. You can check out my workout log in this section if you need to. Good luck with your routines!

**davtown** · 01-07-2006, 08:53 PM

Quote:

Originally Posted by SoMdHunter

davtown,

I write down all my lifts while at the gym. That way I don't have to try to remember what I did. You can check out my workout log in this section if you need to. Good luck with your routines!

Thanks Bill. The only catch is, I don't rest long enough in between sets to write anything down... I'm pretty much constantly moving for the hour I'm in the gym. I finish all my workouts with 8 minutes cardio, so I think come Monday I'll write everything down during that (I use a stationary bike so my hands are free). That way everything will still be fresh in my head :nosthumbs

Friday - Arms

Excellent workout today, I feel my endurance is already much higher than on Monday, as is my overall strength. I got all sorts of new veins popping out on my arms during the workout, which is always fun :dbanana:

Played a show tonight too, which means more heavy lifting (musical equipment) - not to mention I work up quite a sweat up on stage. Due to the extra activity today I bumped up my cals..

Daily Calories: 3,549

C- 407
P- 219
F- 121

The last 500 cals were from when I got home at 4:30 AM and ate a meal.... do I count that towards Friday or Saturday?! Oh well :crazy1: I've got another show tonight so we'll see how it goes

**davtown** · 01-10-2006, 08:25 AM

Each "block" is a series of supersets
format = Weights x Reps (everything is 3 sets)
Reds = PR
The low weight #'s on the machines represent the number of plates

Monday, 1-9-05

Chest

Warm up = 12 minutes on Stationary Bike

Block1
-Bicep Preacher Curl machine
50 x 14 (1st time I completed 14 reps on all 3 sets)
-Keys Chest Press
70 x 14
-Seated Fly Machine
6 x 14, followed by 14 reps of straight ahead presses (the handles are very free-flowing)

45 seconds rest

Block2
-Incline press machine
8 x 12 (1st set), 9 x 12 (2nd and 3rd set)
-Weighted Ab Crunch Machine
110lbs x 20 (1st set) 100 lbs x 20 (2nd and 3rd set) (Friday's weight was 90)
-Bicycle Crunches and Leg Thrust off a flat bench
30 reps of each

45 seconds rest

Block3
-Pec Dec Flys
9 x 30
-Leg extensions
5 x 12 (previous weight = 4)
-Ab Machine
20lbs x 30

45 seconds rest

Block4
-Seated Row
90lbs x 30 (previous weight = 75)
-Leg Extension
60 lbs x 40 (single leg, alternating. 20 reps per leg) (Friday's weight = 50lbs)
-Standing Hamstring Leg Curls
40lbs x 20 (Friday = 30lbs x 15)

60 sec rest

Block5
-Incline Dumbbell Chest Press
25lbs x 24 alternating singles, immediately followed by 12 doubles (36 reps total, 24 for each arm) (last week = 20lbs)
-Thrusts
25 reps
-Tricep Press Machine
45lbs x 14 (Friday's weight = 40lbs)

Cool down = 8 minutes on Stationary bike
-----------------------------------------------------------------

Great workout, 45 sets with a total of 9 PRs. I powered through the whole workout and felt like I could have kept going, can't wait for Wednesdays workout to see what my PR's will be

Fitday is being stupid so I don't have my totals, but all I can say is that I ate a lot of food today, with plenty of each macro (all clean)

**davtown** · 01-12-2006, 12:13 AM

Each "block" is a series of supersets
format = Weights x Reps (everything is 3 sets)
Reds = PR
The low weight #'s on the machines represent the number of plates

Wednesday, 1-11-05

Back & Shoulders

warmup: 12 minutes stationary bike

block1
-Bicep Preacher Curl Machine
50lbs x 14 (1st and 2nd set), 50lbs x 8 (3rd) couldn't get to 14 on the 3rd set, my arms just gave out. Did a really slow negative on the last rep
-Plate loaded Shoulder Press machine
50lbs x 12 (1st), 55lbs x 12 (2nd set), 60lbs x 12 (3rd set) *last week was 50.. went to 55 and felt I could go up, 60 was still not hard enough. I'll go up next week for sure
-Plate loaded Pulldown Machine
70lbs x 20 (facing in), 70lbs x 20 (facing out) *these are really tough

45 sec rest

block2
-T-Bar Row
4 x 12
-High Incline Press machine
6 x 20 (the end of these sets really burned)
-Weighted Ab Crunch Machine
100lbs x 20

45 sec rest

block3
-Seated Straight Arm Lat Pulldown w/ Tricep Rope
2.5 x 36 (24 alternating left/right, 12 straight ahead)
-Ab1 Machine
20lbs x 30

45 sec rest

block4
Seated Dumbbell Shoulder Press (hammer grip)
-25lbs x 24 (alternating singles, left/right)
Standing Dumbbell Rows
-25lbs x 20
Tricep Press (Plate Loaded)
-45lbs x 14

45 sec rest

block5
-Hip Adductor Machine (legs pushing out)
150lbs x 25
-Hip Adductor Machine (legs pushing in)
150lbs x 25

45 sec rest

block6
-Seated Dumbbell Front Raises (high incline bench)
10lbs x 14 (4 second negative - really tough like that)
-Seated Fly Machine
6 x 14, followed by 14 reps of straight ahead presses (the handles are very free-flowing)
-Bicycle Crunches and Leg Thrust off a flat bench
30 reps of each

45 sec rest

block7
-Seated Row
90lbs x 21 (switch grip every 7)
-Leg Extension
100x15 (1st set) 90x15 (2nd and 3rd)
-Standing Hamstring Leg Curls
40lbs x 15
-1 minute All Out Cardio on Stationary bike

Wow, what a way to finish the workout.... the cardio in between really worked me

-------
8 minutes cardio cooldown

total sets: 57 (60 including the non-weighted ab work)

notes:
-I was fried by the time I got to block4, but I snapped myself out of it and made it through the program. Today was really tough, but still a good workout overall.
-My strength is definitely rising, and my endurance is going through the roof

**davtown** · 01-13-2006, 09:58 PM

Each "block" is a series of supersets
format = Weights x Reps (everything is 3 sets)
Reds = PR
The low weight #'s on the machines represent the numbers on the plates

Warmup: 12 minutes stationary bike

block1

-bicep preacher curl
50lbs x 14 (1st and 2nd), 50lbs x 5 (3rd set)
-reverse grip shoulder press (plate loaded machine)
30lbs x 12
-21's w/ barbell
20lbs x 21 (1st), 20lbs x 15 (2nd and 3rd)

Bi's got brutalized here....

40sec rest

block2
cable curl
3.5 x 12
shoulder press machine (facing in)
3 x 20
weighted ab crunch machine
100lbs x 20

30 sec rest

block3
-tricep pulldown w/ rope (12 normal pulls, immediately followed by 12 mini pulls at the bottom of the rep)
3.5 x 12,12 (1st set), 3.75 x 12,12 (2nd and 3rd set)
-Ab1 Crunch
20lbs x 30

50 sec rest

block4
-Close Grip Dumbbell Press (low incline) **4 second negative**
20lbs x 14 (the 4 second negative is awesome)
-Seated Fly Machine
6 x 14, followed by 14 reps of straight ahead presses (the handles are very free-flowing)
-Bicycle Crunches and Leg Thrusts off a flat bench
30 reps of each

45 sec rest

block5
-Seated Row
97lbs x 21 (switch grip every 7)
-Leg Extension
100lbsx15 (1st set), 105lbs x 15 (2nd set), 110x15 (3rd)
-Standing Hamstring Leg Curls
45lbs x 15 (1st), 50lbs x 15 (2nd and 3rd)
-1 minute All Out Cardio on Stationary bike

45 sec rest

block6
-Seated Dumbbell Curls
20lbs x 24 (alternating singles)
-Tricep Kickbacks
15lbs x 12 (reaaallllllly slow form on these)
-Tricep Pushdown Machine (plate loaded)
45lbs x 14 (1st), 50lbs x 14 (2nd and 3rd)

cooldown: 8 minutes cardio

fun workout, I'm glad I hit some PRs towards the end.

**davtown** · 01-16-2006, 11:15 PM

Each "block" is a series of supersets
format = Weights x Reps (everything is 3 sets)
Reds = PR
The low weight #'s on the machines represent the numbers on the plates

Monday, 1-16-05

Chest

Warm up = 12 minutes on Stationary Bike

Block1
-Bicep Preacher Curl machine
50 x 14 (1st and 2nd), 50lbs x 10 (3rd set)
-Keys Chest Press (plate loaded machine)
70 x 14 (1st), 90lbs x 14 (2nd and 3rd)
-Seated Fly Machine
6 x 14, followed by 14 reps of downward presses (the handles are very free-flowing)

45 seconds rest

Block2
-Pec Dec Flys
9 x 30 (30 reps is a killer! wow)
-Leg extensions
5.5 x 12
-Ab Machine
20lbs x 30, followed by 25 crunches

45 seconds rest

Block3
-Incline press machine
9 x 12 (1st and 2nd), failed at 4 reps on 3rd set
-Weighted Ab Crunch Machine
100 lbs x 20
-20 Decline Sit-ups (nice and slow)

45 seconds rest

Block4
-Seated Row
97lbs x 21 (alternate grip every 7)
-Leg Extension
110lbs x 15
-Standing Hamstring Leg Curls
50lbs x 15

45 sec rest

Block5
-Incline Dumbbell Chest Press
25lbs x 24 alternating singles, immediately followed by 12 doubles (36 reps total, 24 for each arm)
-Thrusts
25 reps
-Tricep Press Machine
50lbs x 14

Cool down = 8 minutes on Stationary bike
----------------------------------------------
notes
-hard workout for sure, but I pushed through it
-my trainer is an ex-competitive bodybuilder, so I had him critique some of my poses. It's really nice to have such a good source of information available to me, my posing is getting better everytime I ask him to help me with them.
-he said my rear delts were weak and that we were going to work to bring them up, that he's going to make a few changes to my program, so we'll see how that goes - I'll report back Wednesday after he destroys my delts!

**davtown** · 01-19-2006, 12:01 AM

Each "block" is a series of supersets
format = Weights x Reps (everything is 3 sets)
Reds = PR
The low weight #'s on the machines represent the number of plates

Wednesday, 1-18-06

Back & Shoulders

warmup: 12 minutes stationary bike

block1
-Seated Straight Arm Lat Pulldown w/ Tricep Rope
3 x 36 (1st), 3 x 24 (2nd and 3rd)
-Ab1 Machine
20lbs x 30

45 sec rest

block2
-Bicep Preacher Curl Machine
50lbs x 14 (1st), 50lbs x 5 (2nd and 3rd) - my arms crapped out here
-Plate loaded Shoulder Press machine
60lbs x 12 - kept it at 60 this week
-Plate loaded Pulldown Machine
70lbs x 20 (facing in), 70lbs x 20 (facing out) *these are really tough

45 sec rest

block3
-T-Bar Row
4 x 12 (1st), 4.5 x 12 (2nd), 5 x 12 (3rd)
-High Incline Press machine
6 x 20
-Weighted Ab Crunch Machine
100lbs x 20

45 sec rest

block4
-Seated Dumbbell Front Raises (high incline bench)
10lbs x 14 (4 second negative - really tough like that)
-Seated Fly Machine
6.5 x 14, followed by 14 reps of downward presses (the handles are very free-flowing)
-Bicycle Crunches and Leg Thrust off a flat bench
30 reps of each

45 sec rest

block5
Seated Dumbbell Shoulder Press (hammer grip)
-25lbs x 36 (24 alternating singles, left/right, followed by 12 doubles [24 reps each arm]),
Standing Dumbbell Rows
-25lbs x 20
Tricep Press (Plate Loaded)
-50lbs x 14

45 sec rest

block6
-Seated Row
97lbs x 21 (switch grip every 7)
-Leg Extension
110x15
-Standing Hamstring Leg Curls
50lbs x 15

-------
8 minutes cardio cooldown

Total sets: 48

*frickin' amazing workout, blasted through it. My traps were exploding at the end :nosthumbs A couple PR's, I'm satisfied

**bigDman** · 01-19-2006, 12:23 AM

Talk about endurance work :p

12-02-2005, 04:59 AM	#1
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Dav's "Trained by a Crazy Marine with Unorthodox Methods" Workout Log :sucks: Alright.... starting up a workout log, mainly because I've never had one and so that I can really track my progress. I'd like to look back on this in a few months and really see what kind of improvements I've made. I've just recovered from being sick and will be back at the gym tomorrow, so expect something then. As for my training... I'm just doing what I'm told - I'd try to explain it but you guys will see when I post up my workouts (3 day split). I'll also be posting my daily macros/calories and occasionally my weight so that I can keep track of it and adjust accordingly. And even if no one reads this I'll still post for my own sake :moon: ---------------------------------------------------------- Today's weight: 138 (I hate being sick) Just came back from a huge sushi dinner and I'm gonna go out to a BBQ in a bit. Catch you guys later __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-06-2006, 06:47 AM	#2
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	This journal didn't start off too hot... oh well, never too late. I got pretty sick and had to skip the gym for 10 days, and my gym was closed for a few days after that. Monday was my first workout in 2 weeks but I'm back at it. There's only one problem - I don't rest enough between sets to write it down, and I do too much to remember it all. From now I'm going to make more of an effort to remember what I did and hopefully I can actually post up the routine every so often. It's quite different than what I usually see people do so it might interest some of you to see something out of the norm. Here's the basic rundown of it though: Warm up each workout with 12 minutes cardio Lowest rep range is 12 - others include 14,20,24,25, and every once in a while 30. Workouts are performed in a superset fashion, or as I think of them, 'blocks'. For example, here is a little block set from Wednesday (Back & Shoulders day): A) Dumbbell Shoulder Press (hammer grip) 25 lbs 24 reps (alternating Left, Right, Left, Right), followed by 12 reps of both arms -------and then w/ minimal rest (4-7 secs)--------- B)Standing Dumbbell Rows 25 lbs* 20 reps -------and then w/ minimal rest (4-7 secs)---------- C) Tricep Pushdown 40 lbs* *14 reps ---and then w/ minimal rest (4-7 secs) repeat.----- Do 3 sets of each and that's the block. Rest 1-2 minutes and perform next block. Total sets in a workout are from 45-55, lasting about an hour each time. Close workout with 8 minutes of cardio. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-06-2006, 07:01 AM	#3
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Monday 1-2-06, Chest Day notes: I always seem to come back to around 140, so I decided to really get on track with Fitday and make sure I'm hitting a constant 3,000 cals everyday. If I don't make gains at 5'6", 140lbs, well.... I guess I'll just eat more Not a problem for me, my appetite is always huge. I could definitely eat 4,000-4,500 clean calories a day right now :snack: Monday 1-2-06, Chest Day First day back in 2 weeks, it was tough but good. My chest was hurting the next day for sure I don't really have anything else to say about this workout right now :boink: Note on legs: Trained with low volume & high frequency. My split is technically 3 fullbody workouts a week, but each day has it's own emphasis (as follows) M - Chest W - Back & Shoulders F - Arms So I might do one bicep exercise on M and W, but several on F. Or 1 back exercise on M and F, but several on W. Now onto the legs - currently for Quads I do 6 sets monday, 3 sets on W and F, and for hamstrings I do 3 sets on M, W, F. These are only leg extensions and leg curls, as I am not cleared to squat, deadlift, or even leg press with my current spinal issues. No biggie, my legs are growing proportional to my upper body so I'm happy -------------------- Total dailiy calories: 3034 (details in FitDay, link in sig) Prot - 211 Carbs - 308 Fat - 107 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260 Last edited by davtown : 01-06-2006 at 07:26 AM.

01-06-2006, 07:04 AM	#4
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	1-3-06 Tuesday - Cardio Did 30 minutes on the Treadmill at home. They put up the first season of Curb Your Enthusiasm on OnDemand digital cable, so I watched an episode of that while I did my thing :crazy1: Most of it was high incline fast paced walking, with a medium incline 6 minute run from minutes 20-26 ------------------------------- Daily Calories: 2891 Prot - 176 Carb - 328 Fat - 101 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260 Last edited by davtown : 01-06-2006 at 07:26 AM.

01-06-2006, 07:25 AM	#5
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	1-4-06 My trainer has been a big influence in my life. I owe a big part of who I am today to him, and everytime I go to his establishment to work with him, not only do I grow physically stronger but mentally stronger as well. He has taught me to stand up in the face of adversity and to not have fear as I go through life. The strength to persist, the courage to endure, and the drive to push forward when you have nothing left. There are signs on the wall with such mottos as "Rest when you leave - NOT HERE", "If you get tired, I DON'T CARE", and "Failure is not an option". I have a bunch of them written down so occasionally I'll throw down some quotes at the end of my posts for the hell of it:gay: As for my trainer - he's 60 years old and 210 lbs, ex-competitive bodybuilder (contest weight around 230), ex-Golden Glove boxer, has a blackbelt in Karate, and as the title of my journal says, is a hardcore Marine. He has served in a myriad of wars from Vietnam to the 90's Gulf War and is a very knowledgable man in many different aspects of life (I trust him more than anyone on most subjects). My "gym" is really two medium-small rooms, and everyone who comes there is under his watch and runs his program (it's just him and his girlfriend that run the place - she's also a trainer). If you want to do something else, go somewhere else. He trains several police officers as well as people who are getting ready to go off to the military. Wednesday - Back & Shoulders Very good workout - went up in weight on a few exercises. Glad to see I'm making gains even when taking 2 weeks off T-bar Row (from 3 machine-plates to 4) Dumbbell Shoulder Press (from 20 to 25 lbs) Standing Dumbbell Row (20 to 25 lbs) Ab crunch machine (80lbs to 90lbs) ------------------------------------------------ Daily Calories: 3,082 Prot - 183 Carb - 336 Fat - 117 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-06-2006, 07:32 AM	#6
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	1-5-06 As for the trainer, I know most people say trainers are waste of money, but the cool thing is he doesn't charge me :nosthumbs He usually charges $300 a month, which comes out to about $25/hour, and out of all 60-80 of his clients (not sure how many he has right now), I'm pretty sure I'm the only one getting a free ride... guess I just made a good impression! Either that or.... :lsaber: Thursday - Cardio did 25 minutes on the treadmill, mostly high incline fast walking, with a med-high incline, faster paced run for 2:30 towards the end. --------------------------------------- Daily Calories: 2,912 Prot - 191 Carb - 289 Fat - 110 Things are going well - to tell you the truth I can already notice a difference in the mirror, although that might have to do with taking 2 weeks off from being sick I have 2 concerts this weekend (Friday/Saturday), so time to go change the strings on my guitar and practice :rock: :rock: __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-07-2006, 12:30 AM	#7
SoMdHunter Pro Stature Join Date: Dec 2005 Location: In my treestand Posts: 377 Recipes: 0 Rep Power: 6	davtown, I write down all my lifts while at the gym. That way I don't have to try to remember what I did. You can check out my workout log in this section if you need to. Good luck with your routines! __________________ Vegetarian - ancient Indian term for bad hunter.

01-10-2006, 08:25 AM	#9
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	1-9-05 Each "block" is a series of supersets format = Weights x Reps (everything is 3 sets) Reds = PR The low weight #'s on the machines represent the number of plates Monday, 1-9-05 Chest Warm up = 12 minutes on Stationary Bike Block1 -Bicep Preacher Curl machine 50 x 14 (1st time I completed 14 reps on all 3 sets) -Keys Chest Press 70 x 14 -Seated Fly Machine 6 x 14, followed by 14 reps of straight ahead presses (the handles are very free-flowing) 45 seconds rest Block2 -Incline press machine 8 x 12 (1st set), 9 x 12 (2nd and 3rd set) -Weighted Ab Crunch Machine 110lbs x 20 (1st set) 100 lbs x 20 (2nd and 3rd set) (Friday's weight was 90) -Bicycle Crunches and Leg Thrust off a flat bench 30 reps of each 45 seconds rest Block3 -Pec Dec Flys 9 x 30 -Leg extensions 5 x 12 (previous weight = 4) -Ab Machine 20lbs x 30 45 seconds rest Block4 -Seated Row 90lbs x 30 (previous weight = 75) -Leg Extension 60 lbs x 40 (single leg, alternating. 20 reps per leg) (Friday's weight = 50lbs) -Standing Hamstring Leg Curls 40lbs x 20 (Friday = 30lbs x 15) 60 sec rest Block5 -Incline Dumbbell Chest Press 25lbs x 24 alternating singles, immediately followed by 12 doubles (36 reps total, 24 for each arm) (last week = 20lbs) -Thrusts 25 reps -Tricep Press Machine 45lbs x 14 (Friday's weight = 40lbs) Cool down = 8 minutes on Stationary bike ----------------------------------------------------------------- Great workout, 45 sets with a total of 9 PRs. I powered through the whole workout and felt like I could have kept going, can't wait for Wednesdays workout to see what my PR's will be Fitday is being stupid so I don't have my totals, but all I can say is that I ate a lot of food today, with plenty of each macro (all clean) __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-12-2006, 12:13 AM	#10
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Wed, 1-11-05, Back&Shoulders Each "block" is a series of supersets format = Weights x Reps (everything is 3 sets) Reds = PR The low weight #'s on the machines represent the number of plates Wednesday, 1-11-05 Back & Shoulders warmup: 12 minutes stationary bike block1 -Bicep Preacher Curl Machine 50lbs x 14 (1st and 2nd set), 50lbs x 8 (3rd) couldn't get to 14 on the 3rd set, my arms just gave out. Did a really slow negative on the last rep -Plate loaded Shoulder Press machine 50lbs x 12 (1st), 55lbs x 12 (2nd set), 60lbs x 12 (3rd set) last week was 50.. went to 55 and felt I could go up, 60 was still not hard enough. I'll go up next week for sure -Plate loaded Pulldown Machine 70lbs x 20 (facing in), 70lbs x 20 (facing out) these are really tough 45 sec rest block2 -T-Bar Row 4 x 12 -High Incline Press machine 6 x 20 (the end of these sets really burned) -Weighted Ab Crunch Machine 100lbs x 20 45 sec rest block3 -Seated Straight Arm Lat Pulldown w/ Tricep Rope 2.5 x 36 (24 alternating left/right, 12 straight ahead) -Ab1 Machine 20lbs x 30 45 sec rest block4 Seated Dumbbell Shoulder Press (hammer grip) -25lbs x 24 (alternating singles, left/right) Standing Dumbbell Rows -25lbs x 20 Tricep Press (Plate Loaded) -45lbs x 14 45 sec rest block5 -Hip Adductor Machine (legs pushing out) 150lbs x 25 -Hip Adductor Machine (legs pushing in) 150lbs x 25 45 sec rest block6 -Seated Dumbbell Front Raises (high incline bench) 10lbs x 14 (4 second negative - really tough like that) -Seated Fly Machine 6 x 14, followed by 14 reps of straight ahead presses (the handles are very free-flowing) -Bicycle Crunches and Leg Thrust off a flat bench 30 reps of each 45 sec rest block7 -Seated Row 90lbs x 21 (switch grip every 7) -Leg Extension 100x15 (1st set) 90x15 (2nd and 3rd) -Standing Hamstring Leg Curls 40lbs x 15 -1 minute All Out Cardio on Stationary bike Wow, what a way to finish the workout.... the cardio in between really worked me ------- 8 minutes cardio cooldown total sets: 57 (60 including the non-weighted ab work) notes: -I was fried by the time I got to block4, but I snapped myself out of it and made it through the program. Today was really tough, but still a good workout overall. -My strength is definitely rising, and my endurance is going through the roof __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-13-2006, 09:58 PM	#11
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Each "block" is a series of supersets format = Weights x Reps (everything is 3 sets) Reds = PR The low weight #'s on the machines represent the numbers on the plates Warmup: 12 minutes stationary bike block1 -bicep preacher curl 50lbs x 14 (1st and 2nd), 50lbs x 5 (3rd set) -reverse grip shoulder press (plate loaded machine) 30lbs x 12 -21's w/ barbell 20lbs x 21 (1st), 20lbs x 15 (2nd and 3rd) Bi's got brutalized here.... 40sec rest block2 cable curl 3.5 x 12 shoulder press machine (facing in) 3 x 20 weighted ab crunch machine 100lbs x 20 30 sec rest block3 -tricep pulldown w/ rope (12 normal pulls, immediately followed by 12 mini pulls at the bottom of the rep) 3.5 x 12,12 (1st set), 3.75 x 12,12 (2nd and 3rd set) -Ab1 Crunch 20lbs x 30 50 sec rest block4 -Close Grip Dumbbell Press (low incline) 4 second negative 20lbs x 14 (the 4 second negative is awesome) -Seated Fly Machine 6 x 14, followed by 14 reps of straight ahead presses (the handles are very free-flowing) -Bicycle Crunches and Leg Thrusts off a flat bench 30 reps of each 45 sec rest block5 -Seated Row 97lbs x 21 (switch grip every 7) -Leg Extension 100lbsx15 (1st set), 105lbs x 15 (2nd set), 110x15 (3rd) -Standing Hamstring Leg Curls 45lbs x 15 (1st), 50lbs x 15 (2nd and 3rd) -1 minute All Out Cardio on Stationary bike 45 sec rest block6 -Seated Dumbbell Curls 20lbs x 24 (alternating singles) -Tricep Kickbacks 15lbs x 12 (reaaallllllly slow form on these) -Tricep Pushdown Machine (plate loaded) 45lbs x 14 (1st), 50lbs x 14 (2nd and 3rd) cooldown: 8 minutes cardio fun workout, I'm glad I hit some PRs towards the end. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-16-2006, 11:15 PM	#12
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Each "block" is a series of supersets format = Weights x Reps (everything is 3 sets) Reds = PR The low weight #'s on the machines represent the numbers on the plates Monday, 1-16-05 Chest Warm up = 12 minutes on Stationary Bike Block1 -Bicep Preacher Curl machine 50 x 14 (1st and 2nd), 50lbs x 10 (3rd set) -Keys Chest Press (plate loaded machine) 70 x 14 (1st), 90lbs x 14 (2nd and 3rd) -Seated Fly Machine 6 x 14, followed by 14 reps of downward presses (the handles are very free-flowing) 45 seconds rest Block2 -Pec Dec Flys 9 x 30 (30 reps is a killer! wow) -Leg extensions 5.5 x 12 -Ab Machine 20lbs x 30, followed by 25 crunches 45 seconds rest Block3 -Incline press machine 9 x 12 (1st and 2nd), failed at 4 reps on 3rd set -Weighted Ab Crunch Machine 100 lbs x 20 -20 Decline Sit-ups (nice and slow) 45 seconds rest Block4 -Seated Row 97lbs x 21 (alternate grip every 7) -Leg Extension 110lbs x 15 -Standing Hamstring Leg Curls 50lbs x 15 45 sec rest Block5 -Incline Dumbbell Chest Press 25lbs x 24 alternating singles, immediately followed by 12 doubles (36 reps total, 24 for each arm) -Thrusts 25 reps -Tricep Press Machine 50lbs x 14 Cool down = 8 minutes on Stationary bike ---------------------------------------------- notes -hard workout for sure, but I pushed through it -my trainer is an ex-competitive bodybuilder, so I had him critique some of my poses. It's really nice to have such a good source of information available to me, my posing is getting better everytime I ask him to help me with them. -he said my rear delts were weak and that we were going to work to bring them up, that he's going to make a few changes to my program, so we'll see how that goes - I'll report back Wednesday after he destroys my delts! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

01-19-2006, 12:01 AM	#13
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Wed, 1-18-06, Back & Shoulders Each "block" is a series of supersets format = Weights x Reps (everything is 3 sets) Reds = PR The low weight #'s on the machines represent the number of plates Wednesday, 1-18-06 Back & Shoulders warmup: 12 minutes stationary bike block1 -Seated Straight Arm Lat Pulldown w/ Tricep Rope 3 x 36 (1st), 3 x 24 (2nd and 3rd) -Ab1 Machine 20lbs x 30 45 sec rest block2 -Bicep Preacher Curl Machine 50lbs x 14 (1st), 50lbs x 5 (2nd and 3rd) - my arms crapped out here -Plate loaded Shoulder Press machine 60lbs x 12 - kept it at 60 this week -Plate loaded Pulldown Machine 70lbs x 20 (facing in), 70lbs x 20 (facing out) these are really tough 45 sec rest* block3 -T-Bar Row 4 x 12 (1st), 4.5 x 12 (2nd), 5 x 12 (3rd) -High Incline Press machine 6 x 20 -Weighted Ab Crunch Machine 100lbs x 20 45 sec rest block4 -Seated Dumbbell Front Raises (high incline bench) 10lbs x 14 (4 second negative - really tough like that) -Seated Fly Machine 6.5 x 14, followed by 14 reps of downward presses (the handles are very free-flowing) -Bicycle Crunches and Leg Thrust off a flat bench 30 reps of each 45 sec rest block5 Seated Dumbbell Shoulder Press (hammer grip) -25lbs x 36 (24 alternating singles, left/right, followed by 12 doubles [24 reps each arm]), Standing Dumbbell Rows -25lbs x 20 Tricep Press (Plate Loaded) -50lbs x 14 45 sec rest block6 -Seated Row 97lbs x 21 (switch grip every 7) -Leg Extension 110x15 -Standing Hamstring Leg Curls 50lbs x 15 ------- 8 minutes cardio cooldown Total sets: 48 *frickin' amazing workout, blasted through it. My traps were exploding at the end :nosthumbs A couple PR's, I'm satisfied __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260