davtown's training log - strength, fitness, conditioning, and general sexiness - Page 4

XiLe Ultra · 04-25-2008, 11:38 PM

Nice set of 225x20 man!

**BigZeke** · 04-26-2008, 08:15 AM

Shit son! 20 rep rack pulls are teh nuts but I love them.

**davtown** · 04-29-2008, 01:19 AM

Quote:

Originally Posted by XiLe Ultra

Nice set of 225x20 man!

Quote:

Originally Posted by BigZeke

Shit son! 20 rep rack pulls are teh nuts but I love them.

Yeah, it was pretty killer... took me a while to recover from that. Next goal... 225x20 from the floor

Monday 4/28/08

bike 5 mins

DB Bench - 30x20

Bench Press
135x10x2
160x5
160x3
190x8
200x4
210x1
215x1
220x1
230x1 - solid form, clean press, no sticking points

DB Bench Press
80x8
80x7
80x5

Inc DB Bench
50x13

Cybex Fly Machine
100x10

EZ Bar Curl
38x12
68x8x2
68x5x2

Cable Curl
dropset: 60x10 --- 45x8

BB Wrist Curls (behind the back)
95x10

Awesome strength increase today!

I have been training on "instinct" for a good amount of time now. I have a general "split", but the sets/reps/exercises/weight used/rest times are mostly just thought of as I go along... based on how I'm feeling that day... and what I feel need to do on that day to help me reach all of my goals. This has been working really well, judging by my #'s, so I'm just going to keep it up for the time being. I'm finally starting to get a hang on "what works for me"

**DJSTARER** · 04-29-2008, 01:44 AM

Quote:

Originally Posted by davtown

I have been training on "instinct" for a good amount of time now. I have a general "split", but the sets/reps/exercises/weight used/rest times are mostly just thought of as I go along... based on how I'm feeling that day... and what I feel need to do on that day to help me reach all of my goals. This has been working really well, judging by my #'s, so I'm just going to keep it up for the time being. I'm finally starting to get a hang on "what works for me"

some people hate that... but as long as you aren't doing max triples and singles each week, you should not run into any problems. I'm always skeptical to say I know what works for me.... only because I've had the limit of 3 years of lifting under my belt.... and for some vets... that's nothing. You certainly have AN idea of what works for you, but who knows... maybe it's not the best.

Numbers look awsome. You're really getting much stronger.

**davtown** · 04-29-2008, 01:59 AM

Quote:

Originally Posted by DJSTARER

some people hate that... but as long as you aren't doing max triples and singles each week, you should not run into any problems. I'm always skeptical to say I know what works for me.... only because I've had the limit of 3 years of lifting under my belt.... and for some vets... that's nothing. You certainly have AN idea of what works for you, but who knows... maybe it's not the best.

I agree completely... and the bolded part is what I wanted to get across. I've always heard people tell me, "you've gotta find what works for you"... and I'd say, "sure thing... OK" and keep lifting. For the first time, I've finally caught a glimpse of what that means.

Knowledge will come with time.... I certainly understand that this is the beginning of a very long journey. I'm in no rush.

danman77220 · 04-29-2008, 03:54 AM

Your strength boggles me sometimes man.

IronLion23 · 04-29-2008, 04:41 AM

That's a badass training session man. Good work! I think I might just die if I tried to do that much accessory work in one training session.

**davtown** · 04-29-2008, 05:31 AM

Quote:

Originally Posted by danman77220

Your strength boggles me sometimes man.

Thanks man, I've been in a nice groove lately. I've got my eye on the prize still though.... the IMPC finals in November

Quote:

Originally Posted by IronLion23

That's a badass training session man. Good work! I think I might just die if I tried to do that much accessory work in one training session.

Thanks. I was feeling a bit iffy about the session when I was warming up with 135, but once I did the sets of 160, I knew I was in for a good day.

IronLion23 · 04-29-2008, 07:01 PM

There you go bro. I'm sure you'll be fine by the time November comes. btw what does IMPC stand for?

**davtown** · 04-29-2008, 07:28 PM

Quote:

Originally Posted by IronLion23

There you go bro. I'm sure you'll be fine by the time November comes. btw what does IMPC stand for?

IMPC = Iron Mass Physique Competition, an online bodybuilding and physique improvement contest held on this site

This year will be the 4th IMPC... it's usually from April to November, but this year it got shortened a bit so it starts in June. I did the novice bodybuilding last year, so this year it's time for the open BB division...

**davtown** · 04-30-2008, 02:32 AM

4/29/08 Tuesday - Legs

I slept terribly last night - I probably should have post-poned this workout... but I didn't.

bike 3 mins

Front Squats
95x8
115x5
135x5
155x3
185x1
215x2

Squats
185x7

SLDL - tolerance assesment
95x12
135x8
185x6
195x6
205x6
225x4
225x4

Leg Press
180x6
360x6
360x6
360x6 - let out a few little squeaks in this set

DB Split Squats
60x8

Stairmaster - 5 mins @ lvl 8

Why the hell did I get on the stairmaster after my leg workout.... I think I'll do it again next week

ooooo the burn is so good

I'll add an extra minute or two each time until I find my tolerance level...

**BigZeke** · 04-30-2008, 02:59 AM

I like the stepmill after a good leg workout. I always get a huge pump in the quads.

XiLe Ultra · 05-02-2008, 01:09 AM

STRONG front squats man! I'll have to 2nd Danman's comment as well.

**davtown** · 05-02-2008, 02:11 AM

Quote:

Originally Posted by BigZeke

I like the stepmill after a good leg workout. I always get a huge pump in the quads.

yeah, made me walk like this guy though ---->

Quote:

Originally Posted by XiLe Ultra

STRONG front squats man! I'll have to 2nd Danman's comment as well.

Thanks... my form was iffy but it's all good

5/1/08 Thurs

I opted to not raise any weights and just work with volume today

treadmill 3.5 mins

Seated OH Press
45x10
65x8
95x5
95x3
115x3

135x3
135x1
135x3
135x1
135x2

CGBP
140x6
170x3

210x3
210x6 (+2 with spot touch - didn't really need it on the 7th rep)
210x3
210x1
210x1 - fast off bottom but slow ~1/2 way up
210x1
210x1
210x2
140x18 - felt lighter than ever

don't know where the set of 6 came from.. no complaints though.

DB Side Raises
22.5x12
25x8
22.5x8

--alternated with--

Dragonflags
5 - let out a big fart on the last rep, looked around and everyone had headphones on

5
5 - very slow negative on the last rep

It took me a long time to calm down after this workout.... I was just too amped up, lol. The first thing I did when I got home was lie down in the middle of the living room with my eyes closed, taking deep breaths through my nose for about 5 minutes.

XiLe Ultra · 05-02-2008, 02:33 AM

Dude you close-grip a sh1tload! LMAO @ farts on dragonflags, but those are tough as hell, impressive enough to just do 1, but 5, and a slow negative at the end...thats incredible.

04-25-2008, 11:38 PM	#91
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: davtown's training log - strength, fitness, conditioning, and general sexiness Nice set of 225x20 man! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

04-26-2008, 08:15 AM	#92
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,284 Recipes: 0 Rep Power: 69	Re: davtown's training log - strength, fitness, conditioning, and general sexiness Shit son! 20 rep rack pulls are teh nuts but I love them. __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

04-29-2008, 03:54 AM	#96
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,018 Recipes: 1 Rep Power: 50	Re: davtown's training log - strength, fitness, conditioning, and general sexiness Your strength boggles me sometimes man. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

04-29-2008, 04:41 AM	#97
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 104 Recipes: 0 Rep Power: 8	Re: davtown's training log - strength, fitness, conditioning, and general sexiness That's a badass training session man. Good work! I think I might just die if I tried to do that much accessory work in one training session. __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

04-29-2008, 07:01 PM	#99
IronLion23 Pro Stature Join Date: Apr 2007 Location: Long Island, New York Posts: 104 Recipes: 0 Rep Power: 8	Re: davtown's training log - strength, fitness, conditioning, and general sexiness There you go bro. I'm sure you'll be fine by the time November comes. btw what does IMPC stand for? __________________ Penn State Powerlifting:198 lb weight class goals: bench:350lbs squat: 501lbs deadlift: 580lbs+ "When you think you've had enough, go the extra mile. It's always less crowded there."

04-30-2008, 02:32 AM	#101
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Re: davtown's training log - strength, fitness, conditioning, and general sexiness 4/29/08 Tuesday - Legs I slept terribly last night - I probably should have post-poned this workout... but I didn't. bike 3 mins Front Squats 95x8 115x5 135x5 155x3 185x1 215x2 Squats 185x7 SLDL - tolerance assesment 95x12 135x8 185x6 195x6 205x6 225x4 225x4 Leg Press 180x6 360x6 360x6 360x6 - let out a few little squeaks in this set DB Split Squats 60x8 Stairmaster - 5 mins @ lvl 8 Why the hell did I get on the stairmaster after my leg workout.... I think I'll do it again next week ooooo the burn is so good I'll add an extra minute or two each time until I find my tolerance level... __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260 Last edited by davtown : 04-30-2008 at 03:00 AM.

04-30-2008, 02:59 AM	#102
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,284 Recipes: 0 Rep Power: 69	Re: davtown's training log - strength, fitness, conditioning, and general sexiness I like the stepmill after a good leg workout. I always get a huge pump in the quads. __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

05-02-2008, 01:09 AM	#103
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: davtown's training log - strength, fitness, conditioning, and general sexiness STRONG front squats man! I'll have to 2nd Danman's comment as well. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-02-2008, 02:33 AM	#105
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: davtown's training log - strength, fitness, conditioning, and general sexiness Dude you close-grip a sh1tload! LMAO @ farts on dragonflags, but those are tough as hell, impressive enough to just do 1, but 5, and a slow negative at the end...thats incredible. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)