davtown's training log - strength, fitness, conditioning, and general sexiness - Page 3

**davtown** · 03-14-2008, 12:36 AM

I went to the gym on Tuesday but I stopped after 10 minutes... I was feeling beat down. Got a decent w/o today though... can't complain with a PR

3/13/08 Thursday

bike, 8 mins, max HR 140

Front Squats
95x5
135x5
135x3
155x3
195x4
195x2

RDL
95x6
135x6
185x6
185x6
-now I remember why I've always done exercise with DBs... I don't get a good stretch in my hams with a barbell, don't know why.

Leg Extensions (dropsets)
130x10 -drop- 90x6
130x10 -drop- 90x8

Seated Leg Curl (dropsets)
90x10 --- 50x10
90x10 --- 50x10

45* Calf
180x20
270x12x3

bike - 10 mins, max HR 145

**davtown** · 03-14-2008, 11:23 PM

3/14/08 Friday - good session today

Military Press
45x10
65x10
95x8
105x5
105x5
95x6

CG Hammer Chins
BWx8
BWx8
+45x8
+70x4
+70x3

BB Row
45x8
95x5
145x5
155x5
145x6

DB Shrugs
70x8
80x8
90x6
90x6

WG Pullups
BWx8
+25x3 - so close to getting 4
BWx6

Chest Supported T-Bar Row (widegrip)
45x12
45x12

Weighted Hypers
+10x10
+35x8
+55x10

XiLe Ultra · 03-14-2008, 11:57 PM

Lots of PR's today, good work. The hammer chins and WG Pullups are especially impressive.

**davtown** · 03-15-2008, 12:53 AM

Quote:

Originally Posted by XiLe Ultra

Lots of PR's today, good work. The hammer chins and WG Pullups are especially impressive.

Thanks. Hammer chinups are definitely one of my favorite exercises. I take one of the CG row attachments that have my fists ~6" apart and drape it over the pullup bar, it works well. I put it on the end of the bar so I don't have to dodge the bar with my head when I get to the top.

XiLe Ultra · 03-16-2008, 10:16 PM

Innovative!

**davtown** · 03-16-2008, 11:07 PM

3/16/08 Sunday

hang cleans
warmups with 45 & 65lbs
95x2
95x2
I'm getting more comfortable in the rack position.

pullups not to failure
10, 8, 6, 4, 2

15 mins cardio, mix of running and high incline power walking. HR between 140-175

**davtown** · 03-18-2008, 01:48 AM

so I have this sore spot right above my knee - it's really tender to the touch and a little painful. When pressed on I can feel a disfiguration underneath the skin. I think it came from the running yesterday. I'm not sure what it is, but it feels a bit better than last night - maybe just an inflamed tendon? Hopefully not a minor tear or anything. I walk a lot and it doesn't bother me at all when I do that, stairs are fine too. I'm just afraid to work my legs because... I don't want to get into the bottom position of a squat and have my quad just let go and tear or something.

3/17/08 Monday - Solid session today

Bench
45x15
95x15
115x8
135x8
155x5
185x5 - easier than I expected
195x5
slight spotter touch on last rep, but still pretty clean

Incline DB Press - solid, think this is a PR for volume, as well as comfortableness with the weight. Especially after benching
65x5
75x5
75x5
75x5

*sets with 75's alternated with....
WG Pullups
BWx5
BWx5
BWx5

Cable X-Over
45x8
45x8

EZ-Bar Curl (bar as 15lbs)
35x10
65x8
65x6

Overhead Cable Curl
30x12
30x12

Decline Situps
25x10
50x10
50x10
50x10

**davtown** · 03-19-2008, 11:52 PM

3/19/08 Wednesday

Squats
95x8
135x5
135x3
185x3
220x3
205x5

Military Press
45x10
65x8
95x4
110x4
110x3

DB side Raises -alternated with- CG Chin-ups (explosive)
15x12 --- BWx3
20x8 ---- BWx3
25x8 ---- BWx3

Incline CGBP
95x5
135x6
145x5
155x3

Facepulls
60x10
70x10
70x10

45* Calf Press - very little rest
90x30,10,10,15,10,10,15 - 100 reps total

Dragonflags
BWx8
BWx5
these are damn hard... I probably didn't do 1 perfect rep but it was my 1st time. I've got a good start though, so I'll keep at it.

**davtown** · 03-20-2008, 11:41 PM

First day of Spring.... a perfect day to train. Decided I was gonna be strong on everything today.
I was saving this workout for tomorrow, but.... I didn't. I'm gonna be really short on time tomorrow anyways.

3/20/08 Thursday

w/u: 2 mins of rowing

CG Hammer Chins
BWx8
BWx8
45x4
80x3

WG Pullups
BWx3
25x5

Rack Deads
135x8
225x5
315x3
365x2
405x2
425x2
405x2

1arm DB Row
75x10
75x12

HyperExtensions --superset with-- Seated Cable Row
25x10 --- 120x10
60x10 --- 120x10

notes: Awesome session. Goal for rack deads was 425x3, my grip gave out on the 3rd rep though. I hit all my other goals for today though! I haven't weighed myself in a while, I weighed in at 144lbs this morning. Also, my abs are f'kin sore from those dragonflags yesterday.

**davtown** · 03-28-2008, 07:46 AM

I've been in LA this week staying with a friend, but I've still been working out... just haven't had a chance to update my log. Here's the first of 3 workouts.

3/24/08 Monday

Bench
45x10
95x10
115x8
135x5
155x3
185x1
205x3
205x2
135x19

Inc DB Press
50x8
70x6
70x2
60x6
just lost all my stamina here, yikes

Fly Machine
3 sets of 8-10, focus on peak contraction. 1 second squeeze at peak

BB Curl (15-20s rest)
50x8,8,5,5,5,4

EZ Bar Curl
45x10

Dragonflags
8,7

Weighted Hanging Leg Raises (dropsets)
20x10, bw x10
20x8, bw x8

**davtown** · 03-28-2008, 07:48 AM

Update 2 of 3

Wednesday 3/26/08

bike - 5 mins

Front Squats
95x5
135x5
165x5
205x2

Back Squats
135x5
185x5
225x3
225x1

DB RDL
40x8
55x8
55x8
55x8

Leg Extensions - dropsets
110x12 --- 80x8
110x12 --- 80x6

Seated Leg Curl - dropsets
105x12 --- 75x12
105x10 --- 75x12

Standing Calf Raises (weighted)
3x8-12

**davtown** · 03-28-2008, 07:53 AM

Update 3 of 3

3/27/08 Thursday

Standing OH Press
45x12
65x10
95x6
110x5
115x3
115x3
115x3
120x2 (+4 push press reps, + 10 sec hold overhead on last rep)

Standing DB OH Press
32.5x12
40x5 (+1 rep push press)

DB Side Raises
20x10
20x8

Inc CGBP
65x10
135x3
115x8
125x4
105x8

DB Tate Press
30x15
40x6
40x7

Dragonflags
4 sets of 6 reps
these are my fav ab exercise I've done... definitely a staple for me!

Hanging Leg Raises (straight legged)
BWx20
BWx20

cardio - 15 mins elliptical
3 mins warmup, 6 mins of HIIT, 6 mins of steady state

**davtown** · 03-29-2008, 12:23 AM

3/28/08 Friday

HS High Row
180x10
230x8
180x12

Deadlift
115x5
135x5
185x3
225x3
285x3
300x1

1arm DB Row
80x8
80x8
80x6

Extra WG Pullups
BWx6
BWx5

WG Pullups
BWx5
BWx5

CG Seated Row - dropset
100x12 --- 70x10

CG Pulldown - dropset
115x8 --- 85x6

DB Shrugs
65x4
65x6
65x8
hah, I was drained at this point. Last time I shrugged I used the 90's. Didn't have chalk either today.

DONE.

I tweaked something in my upper left back/neck during pullups. Spent a while stretching/massaging, it feels better now but there's still something pinching there, especially when I look up at the ceiling.

**davtown** · 04-04-2008, 11:39 PM

mothercrapper, I haven't updated this in a week. 4 workouts to post here....

3/31/08 Monday

Incline Bench - 1 sec pause on chest
45x15
95x8
145x5
145x4
145x4
145x5 (no pause)

Flat DB Press
70x8
70x7
75x3

Fly Machine - 1 sec squeeze @ peak
55x13
40x13
40x15

EZ Bar Curls
40x12
65x8
70x4
65x4 - last rep 5 sec hold @ midpoint return

Standing DB Curls
27.5x5
20x6
20x6

Cable Curls - 1 sec squeeze @ peak
40x12

EZ Bar Reverse Curls
45x8
35x10

Abs Circuit
Lying Leg Raises + Hip Thrusts --> Weighted Situps --> DragonFlags
15 --> 45x12 --> 6
12 --> 45x12 --> 6

**davtown** · 04-04-2008, 11:45 PM

update 2 of 4

4/1/08 Tuesday

bike - 3 mins

Squats
115x8
135x5
155x5
185x5
225x4
185x6

DB Plie Squats - first time, I loved 'em
40x15
50x15
70x12

RDL
40x8
95x5
135x5
185x3

DB RDL - still always works better for me...
65x10
65x10

45* Calf Press
180x20
180x20
180x20
270x12
270x12

03-14-2008, 12:36 AM	#61
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness I went to the gym on Tuesday but I stopped after 10 minutes... I was feeling beat down. Got a decent w/o today though... can't complain with a PR 3/13/08 Thursday bike, 8 mins, max HR 140 Front Squats 95x5 135x5 135x3 155x3 195x4 195x2 RDL 95x6 135x6 185x6 185x6 -now I remember why I've always done exercise with DBs... I don't get a good stretch in my hams with a barbell, don't know why. Leg Extensions (dropsets) 130x10 -drop- 90x6 130x10 -drop- 90x8 Seated Leg Curl (dropsets) 90x10 --- 50x10 90x10 --- 50x10 45* Calf 180x20 270x12x3 bike - 10 mins, max HR 145 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-14-2008, 11:23 PM	#62
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness 3/14/08 Friday - good session today Military Press 45x10 65x10 95x8 105x5 105x5 95x6 CG Hammer Chins BWx8 BWx8 +45x8 +70x4 +70x3 BB Row 45x8 95x5 145x5 155x5 145x6 DB Shrugs 70x8 80x8 90x6 90x6 WG Pullups BWx8 +25x3 - so close to getting 4 BWx6 Chest Supported T-Bar Row (widegrip) 45x12 45x12 Weighted Hypers +10x10 +35x8 +55x10 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-14-2008, 11:57 PM	#63
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: davtown's training log - strength, fitness, conditioning, and general sexiness Lots of PR's today, good work. The hammer chins and WG Pullups are especially impressive. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

03-16-2008, 10:16 PM	#65
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: davtown's training log - strength, fitness, conditioning, and general sexiness Innovative! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

03-16-2008, 11:07 PM	#66
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness 3/16/08 Sunday hang cleans warmups with 45 & 65lbs 95x2 95x2 I'm getting more comfortable in the rack position. pullups not to failure 10, 8, 6, 4, 2 15 mins cardio, mix of running and high incline power walking. HR between 140-175 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-18-2008, 01:48 AM	#67
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness so I have this sore spot right above my knee - it's really tender to the touch and a little painful. When pressed on I can feel a disfiguration underneath the skin. I think it came from the running yesterday. I'm not sure what it is, but it feels a bit better than last night - maybe just an inflamed tendon? Hopefully not a minor tear or anything. I walk a lot and it doesn't bother me at all when I do that, stairs are fine too. I'm just afraid to work my legs because... I don't want to get into the bottom position of a squat and have my quad just let go and tear or something. 3/17/08 Monday - Solid session today Bench 45x15 95x15 115x8 135x8 155x5 185x5 - easier than I expected 195x5 slight spotter touch on last rep, but still pretty clean Incline DB Press - solid, think this is a PR for volume, as well as comfortableness with the weight. Especially after benching 65x5 75x5 75x5 75x5 *sets with 75's alternated with.... WG Pullups BWx5 BWx5 BWx5 Cable X-Over 45x8 45x8 EZ-Bar Curl (bar as 15lbs) 35x10 65x8 65x6 Overhead Cable Curl 30x12 30x12 Decline Situps 25x10 50x10 50x10 50x10 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-19-2008, 11:52 PM	#68
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness 3/19/08 Wednesday Squats 95x8 135x5 135x3 185x3 220x3 205x5 Military Press 45x10 65x8 95x4 110x4 110x3 DB side Raises -alternated with- CG Chin-ups (explosive) 15x12 --- BWx3 20x8 ---- BWx3 25x8 ---- BWx3 Incline CGBP 95x5 135x6 145x5 155x3 Facepulls 60x10 70x10 70x10 45* Calf Press - very little rest 90x30,10,10,15,10,10,15 - 100 reps total Dragonflags BWx8 BWx5 these are damn hard... I probably didn't do 1 perfect rep but it was my 1st time. I've got a good start though, so I'll keep at it. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-20-2008, 11:41 PM	#69
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness First day of Spring.... a perfect day to train. Decided I was gonna be strong on everything today. I was saving this workout for tomorrow, but.... I didn't. I'm gonna be really short on time tomorrow anyways. 3/20/08 Thursday w/u: 2 mins of rowing CG Hammer Chins BWx8 BWx8 45x4 80x3 WG Pullups BWx3 25x5 Rack Deads 135x8 225x5 315x3 365x2 405x2 425x2 405x2 1arm DB Row 75x10 75x12 HyperExtensions --superset with-- Seated Cable Row 25x10 --- 120x10 60x10 --- 120x10 notes: Awesome session. Goal for rack deads was 425x3, my grip gave out on the 3rd rep though. I hit all my other goals for today though! I haven't weighed myself in a while, I weighed in at 144lbs this morning. Also, my abs are f'kin sore from those dragonflags yesterday. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-28-2008, 07:46 AM	#70
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness I've been in LA this week staying with a friend, but I've still been working out... just haven't had a chance to update my log. Here's the first of 3 workouts. 3/24/08 Monday Bench 45x10 95x10 115x8 135x5 155x3 185x1 205x3 205x2 135x19 Inc DB Press 50x8 70x6 70x2 60x6 just lost all my stamina here, yikes Fly Machine 3 sets of 8-10, focus on peak contraction. 1 second squeeze at peak BB Curl (15-20s rest) 50x8,8,5,5,5,4 EZ Bar Curl 45x10 Dragonflags 8,7 Weighted Hanging Leg Raises (dropsets) 20x10, bw x10 20x8, bw x8 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-28-2008, 07:48 AM	#71
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness Update 2 of 3 Wednesday 3/26/08 bike - 5 mins Front Squats 95x5 135x5 165x5 205x2 Back Squats 135x5 185x5 225x3 225x1 DB RDL 40x8 55x8 55x8 55x8 Leg Extensions - dropsets 110x12 --- 80x8 110x12 --- 80x6 Seated Leg Curl - dropsets 105x12 --- 75x12 105x10 --- 75x12 Standing Calf Raises (weighted) 3x8-12 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-28-2008, 07:53 AM	#72
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness Update 3 of 3 3/27/08 Thursday Standing OH Press 45x12 65x10 95x6 110x5 115x3 115x3 115x3 120x2 (+4 push press reps, + 10 sec hold overhead on last rep) Standing DB OH Press 32.5x12 40x5 (+1 rep push press) DB Side Raises 20x10 20x8 Inc CGBP 65x10 135x3 115x8 125x4 105x8 DB Tate Press 30x15 40x6 40x7 Dragonflags 4 sets of 6 reps these are my fav ab exercise I've done... definitely a staple for me! Hanging Leg Raises (straight legged) BWx20 BWx20 cardio - 15 mins elliptical 3 mins warmup, 6 mins of HIIT, 6 mins of steady state __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-29-2008, 12:23 AM	#73
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness 3/28/08 Friday HS High Row 180x10 230x8 180x12 Deadlift 115x5 135x5 185x3 225x3 285x3 300x1 1arm DB Row 80x8 80x8 80x6 Extra WG Pullups BWx6 BWx5 WG Pullups BWx5 BWx5 CG Seated Row - dropset 100x12 --- 70x10 CG Pulldown - dropset 115x8 --- 85x6 DB Shrugs 65x4 65x6 65x8 hah, I was drained at this point. Last time I shrugged I used the 90's. Didn't have chalk either today. DONE. I tweaked something in my upper left back/neck during pullups. Spent a while stretching/massaging, it feels better now but there's still something pinching there, especially when I look up at the ceiling. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-04-2008, 11:39 PM	#74
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness mothercrapper, I haven't updated this in a week. 4 workouts to post here.... 3/31/08 Monday Incline Bench - 1 sec pause on chest 45x15 95x8 145x5 145x4 145x4 145x5 (no pause) Flat DB Press 70x8 70x7 75x3 Fly Machine - 1 sec squeeze @ peak 55x13 40x13 40x15 EZ Bar Curls 40x12 65x8 70x4 65x4 - last rep 5 sec hold @ midpoint return Standing DB Curls 27.5x5 20x6 20x6 Cable Curls - 1 sec squeeze @ peak 40x12 EZ Bar Reverse Curls 45x8 35x10 Abs Circuit Lying Leg Raises + Hip Thrusts --> Weighted Situps --> DragonFlags 15 --> 45x12 --> 6 12 --> 45x12 --> 6 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

04-04-2008, 11:45 PM	#75
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness update 2 of 4 4/1/08 Tuesday bike - 3 mins Squats 115x8 135x5 155x5 185x5 225x4 185x6 DB Plie Squats - first time, I loved 'em 40x15 50x15 70x12 RDL 40x8 95x5 135x5 185x3 DB RDL - still always works better for me... 65x10 65x10 45* Calf Press 180x20 180x20 180x20 270x12 270x12 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260