davtown's training log - strength, fitness, conditioning, and general sexiness - Page 6

acbrits08 · 05-20-2008, 06:21 AM

Thanks for the kind words man...I agree with you, this is kind of an area where the more respected bb.com members congregate, so I like it here. Plan on me being along for the ride on your log.

XiLe Ultra · 05-20-2008, 02:35 PM

Strong inclines bro! Getting me pumped to do my incline workout in about 30 mins!

**davtown** · 05-20-2008, 07:17 PM

Thanks everyone

5/20/08 Tuesday

bike 2 mins

Squats
95x8
95x5
135x5
185x3
225x1
255x1

Box Squats (11.5" box, ~3" below parallel)
225x3
245x1
225x3
225x1
225x1
225x1

GoodMornings (bent knee, to parallel)
135x5
135x6
145x3

DB Plie Squats
75x10
75x10

Leg Press (heels together, toes out 30*)
270x12
270x12
270x12
oooo yea, just what I needed

45* Seated Calf
90x25
90x20
90x15
90x10

Cybex Ab Crunch
90x20
90x20

XiLe Ultra · 05-20-2008, 09:57 PM

Congrats on the box squat PR, great depth! Nice GM's as well.

**davtown** · 05-21-2008, 04:11 AM

5/20/08 Tuesday - Round 2

My friend called me and asked if I wanted to go to the gym.... I couldn't say no

Did an upperbody workout, 2 exercises per bodypart, 2 sets of each, first set 20 reps, second set 15 reps, so 4 sets for each bodypart - back, chest, shoulders, tris, and bis. Rest was just long enough to catch my breath and feel ready to start working again. Finished with abs. As you can see from my log, this isn't my training style... I was just following his lead. I'm looking forward to a rest day tomorrow.

don't remember the weights, but the exercises and the order was as follows

Back
machine pulldown
t-bar row

Chest
flat db press
incline db press

Tris
ez-bar skullcrushers
cable v-bar extensions

Shoulders
db side raises
widegrip upright rows

Bis
db hammer curls
cable rope curls

Abs **no rest between sets**
25 hanging straight-leg raises
25 situps
20 hanging leg raises
15 situps
15 hanging leg raises
15 situps
uughhhhhhh
*2 minute rest*
hung from a pullup bar for 1 minute with my legs raised. ouch. good on my grip too.

Quote:

Originally Posted by XiLe Ultra

Congrats on the box squat PR, great depth! Nice GM's as well.

GM's felt really good, I think I've finally got a hang of that movement. I was pretty much guaranteed a PR on box squats since it's been so long since I've done them

**davtown** · 05-22-2008, 11:57 PM

5/22/08 Thursday

My tris were still a bit sore from Tuesday night, but I couldn't resist my regularly scheduled workout.

bike 2 mins

Standing OH Press (strict)
50x15
70x8
100x5
120x5
130x2
120x5

Seated OH DB Press
65x5
65x3
55x9 (PR tie, so close to 10)

CGBP
140x5
190x1
220x3+4 (3 solo, 4 with slight spot touch 1/2 way up)
230x1+2 (1 solo, 2 w/ slight spot touch)
140x14+6 (14 solo, 6 with spot help)

Tate Press
30x17 (PR?)
40x8

Dips
BWx25

DB Side Raises
25x12
25x12

hmm, pretty good workout, despite already sore tris. Felt good going back to standing presses, and the dips at the end were killer. Makes me wonder how many I could do fresh. My physique is looking better than ever in all areas.

My sticking point for pressing (both bench and overhead) is about halfway up. I can get it off the bottom no problem though.

**davtown** · 05-27-2008, 02:33 AM

Had a crapass back workout on Friday due to being very hungover, so I did a bit of pulling today to make up for it.

5/26/08 Monday

Incline Bench Press
50x8
70x15
100x10
140x5
190x1
210x3
210x1
210x1

Flat DB Bench
55x5
70x5
90x7
90x5
85x6

Chin-Ups
BWx5
25x5
70x3
45x6
45x5

Pendlay Row
180x5
160x8

Inc DB Fly [dropset]
30x10 ---> 20x8

Inc DB Curls
20x12
20x9

X-Body DB Hammer Curls
30x6
30x6

Standing DB Curls [dropset]
30x5 ---> 22.5x3

**BigZeke** · 05-27-2008, 02:34 AM

Solid DB bench and Pendlays!!

acbrits08 · 05-27-2008, 02:56 AM

Good weights man. Can't wait until I'm back to throwing the 90's around on DB Bench like they're little toys like you are

**davtown** · 05-27-2008, 03:57 AM

Quote:

Originally Posted by BigZeke

Solid DB bench and Pendlays!!

Thanks bro

Quote:

Originally Posted by acbrits08

Good weights man. Can't wait until I'm back to throwing the 90's around on DB Bench like they're little toys like you are

lol, thanks. never tried the 90's until today, I was hoping for one set of 5, but surprised myself. I don't see them as little toys yet though

oh yeah, bodyweight update..... been hitting 148-150lbs in the morning consistently. That puts me up ~10lbs from the IMPC finals in November (my current avatar picture), and about as lean, or leaner, and certainly more vascular. and stronger

. My legs are definitely leaner than they were in November. These past couple months have been some of the best progress I've ever made in my lifting career.

XiLe Ultra · 05-27-2008, 01:57 PM

Nice weight on both inclines and flat db

**davtown** · 05-29-2008, 12:59 AM

5/28/08 Wednesday

bike 3 mins

I had to do a lot of dynamic warmups today for squats, but eventually I felt prepared to start.

Squats
100x8
140x5
190x3
230x2
280x1
260x2
260x1
260x1 - deep box squat (11.5" box)
230x5

Leg Press [heels together, toes out 30*]
270x5
360x8
360x8
360x8
these felt great - really hits my vastus medialis hard which I feel I'm lacking.

Good Mornings [bent knee, to parallel]
140x8
150x5

DB RDL
80x12

DB Swings
40x8
wasn't really feeling these, I'll have to give them another shot later

Leg Extension [dropsets]
130x12 ----> 90x8
130x10 ----> 90x8

45* Seated Calf
180x20
180x15

Ghetto GHRs [w/ push assist off bottom]
3 sets of 5
I really suck at this movement...

My sticking point on squats is about 1/2 way between the top and parallel. I can break out of the hole and past parallel easily, then I REALLY slow down on that final ascent. I think I'll start incorporating parallel or just above parallel box squats to help out with that.

**davtown** · 05-30-2008, 12:55 AM

5/29/08 Thursday

Went to the park and had wrestling matches against my friend, that was tiring. Especially since he's been trained in jiujitsu and I had no idea wtf I was doing. He got me in a triangle choke hold, really took me by surprise...

anyways, I still went and worked out afterwards.

Standing Press
50x12
70x5
100x5
120x1
130x5
130x3
140x1

Seated DB OH Press
70x0
65x5 (pr tie)
65x4 (+1 rep for 2nd set)
52.5x10
45x11

Push Press
100x5
100x5
110x5

Seated DB Side Raises
20x10
20x10

WG Upright Row (dropset)
65x15 ---> 45x10

DB Tate Press
40x10
40x10

Cable Tri Extensions (straight bar)
100x15
100x15

**romanaz** · 05-30-2008, 04:47 AM

i'm not even sure if I could press 140lbs military style. nice one

**davtown** · 05-30-2008, 10:39 PM

5/30/08 Friday

Rack Deads [~1" below knee]
140x5
190x5
230x3
280x1
330x7
330x3
"PR" since I've never pulled from this height before. 2nd set was unnecessary.

Weighted Pull-Ups
BWx5
45x5
45x5
45x5
45x4
Haven't done regular weighted pull-ups in a while... I was happy to do more than 1 set of 5 as well. These are full extension at the bottom and chin over the bar at the top.

1 arm DB Rows
90x6
85x10
85x10

Behind the back BB Shrugs [2 second peak contraction]
140x10
140x10

Overhead Shrugs [1st time - going to continue doing them]
100x10
100x20

Smith Hise Shrugs<

05-20-2008, 06:21 AM	#151
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 413 Recipes: 0 Rep Power: 72	Re: davtown's training log - strength, fitness, conditioning, and general sexiness Thanks for the kind words man...I agree with you, this is kind of an area where the more respected bb.com members congregate, so I like it here. Plan on me being along for the ride on your log. __________________ Division III Football - We do it for the scars and the stories, not the fame...

05-20-2008, 02:35 PM	#152
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 inclines bro! Getting me pumped to do my incline workout in about 30 mins! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-20-2008, 07:17 PM	#153
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 Thanks everyone 5/20/08 Tuesday bike 2 mins Squats 95x8 95x5 135x5 185x3 225x1 255x1 Box Squats (11.5" box, ~3" below parallel) 225x3 245x1 225x3 225x1 225x1 225x1 GoodMornings (bent knee, to parallel) 135x5 135x6 145x3 DB Plie Squats 75x10 75x10 *Leg Press (heels together, toes out 30) 270x12 270x12 270x12 oooo yea, just what I needed 45* Seated Calf 90x25 90x20 90x15 90x10 Cybex Ab Crunch** 90x20 90x20 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-20-2008, 09:57 PM	#154
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 Congrats on the box squat PR, great depth! Nice GM's as well. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-22-2008, 11:57 PM	#156
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 5/22/08 Thursday My tris were still a bit sore from Tuesday night, but I couldn't resist my regularly scheduled workout. bike 2 mins Standing OH Press (strict) 50x15 70x8 100x5 120x5 130x2 120x5 Seated OH DB Press 65x5 65x3 55x9 (PR tie, so close to 10) CGBP 140x5 190x1 220x3+4 (3 solo, 4 with slight spot touch 1/2 way up) 230x1+2 (1 solo, 2 w/ slight spot touch) 140x14+6 (14 solo, 6 with spot help) Tate Press 30x17 (PR?) 40x8 Dips BWx25 DB Side Raises 25x12 25x12 hmm, pretty good workout, despite already sore tris. Felt good going back to standing presses, and the dips at the end were killer. Makes me wonder how many I could do fresh. My physique is looking better than ever in all areas. My sticking point for pressing (both bench and overhead) is about halfway up. I can get it off the bottom no problem though. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260 Last edited by davtown : 05-23-2008 at 12:38 AM.

05-27-2008, 02:33 AM	#157
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 Had a crapass back workout on Friday due to being very hungover, so I did a bit of pulling today to make up for it. 5/26/08 Monday Incline Bench Press 50x8 70x15 100x10 140x5 190x1 210x3 210x1 210x1 Flat DB Bench 55x5 70x5 90x7 90x5 85x6 Chin-Ups BWx5 25x5 70x3 45x6 45x5 Pendlay Row 180x5 160x8 Inc DB Fly [dropset] 30x10 ---> 20x8 Inc DB Curls 20x12 20x9 X-Body DB Hammer Curls 30x6 30x6 Standing DB Curls [dropset] 30x5 ---> 22.5x3 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-27-2008, 02:34 AM	#158
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 Solid DB bench and Pendlays!! __________________ 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

05-27-2008, 02:56 AM	#159
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 413 Recipes: 0 Rep Power: 72	Re: davtown's training log - strength, fitness, conditioning, and general sexiness Good weights man. Can't wait until I'm back to throwing the 90's around on DB Bench like they're little toys like you are __________________ Division III Football - We do it for the scars and the stories, not the fame...

05-27-2008, 01:57 PM	#161
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 weight on both inclines and flat db __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-29-2008, 12:59 AM	#162
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 5/28/08 Wednesday bike 3 mins I had to do a lot of dynamic warmups today for squats, but eventually I felt prepared to start. Squats 100x8 140x5 190x3 230x2 280x1 260x2 260x1 260x1 - deep box squat (11.5" box) 230x5 *Leg Press [heels together, toes out 30] 270x5 360x8 360x8 360x8 these felt great - really hits my vastus medialis hard which I feel I'm lacking. Good Mornings [bent knee, to parallel] 140x8 150x5 DB RDL 80x12 DB Swings 40x8 wasn't really feeling these, I'll have to give them another shot later Leg Extension [dropsets] 130x12 ----> 90x8 130x10 ----> 90x8 45* Seated Calf 180x20 180x15 Ghetto GHRs [w/ push assist off bottom]** 3 sets of 5 I really suck at this movement... My sticking point on squats is about 1/2 way between the top and parallel. I can break out of the hole and past parallel easily, then I REALLY slow down on that final ascent. I think I'll start incorporating parallel or just above parallel box squats to help out with that. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-30-2008, 12:55 AM	#163
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 5/29/08 Thursday Went to the park and had wrestling matches against my friend, that was tiring. Especially since he's been trained in jiujitsu and I had no idea wtf I was doing. He got me in a triangle choke hold, really took me by surprise... anyways, I still went and worked out afterwards. Standing Press 50x12 70x5 100x5 120x1 130x5 130x3 140x1 Seated DB OH Press 70x0 65x5 (pr tie) 65x4 (+1 rep for 2nd set) 52.5x10 45x11 Push Press 100x5 100x5 110x5 Seated DB Side Raises 20x10 20x10 WG Upright Row (dropset) 65x15 ---> 45x10 DB Tate Press 40x10 40x10 Cable Tri Extensions (straight bar) 100x15 100x15 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260