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

**davtown** · 11-16-2007, 05:33 AM

Here are my goals
-increase strength relative to bodyweight.
-increase cardiovascular conditioning/capacity/etc.
-FLEXIBILITY
-increase power & explosiveness
-increase overall fitness/conditioning/work capacity.

Current weight: around 139lbs in the morning
Most Recent Pics: http://www.ironmass.com/2007-impc-pi...ce-bb-mip.html

Current personal bests that I will be striving to surpass:
deadlift: 295 x 1
rack deadlift: 314 x 3
weighted dips: bw+115 x 4
bench: 210 x 1 (been a long time since I've benched anywhere near heavy)
full squats: 204 x 6 (been a while since I've squatted as well)

My flexibility is not where it needs to be, and I know I need to work on that a lot before I can start safely doing certain movements again. My roommate is a yogaholic so I will be taking advantage of that.

**davtown** · 11-16-2007, 05:43 AM

11/15/07 - Thursday

I was feeling pretty lethargic today, but I needed to start training again (took most of this week off after the IMPC)

Stationary bike:
5 minutes

Machine Rows:
90 x 10
110 x 12

Rack Deadlifts (below kneecap):
134 x 10
184 x 8
224 x 6
314 x 0
274 x 5

Hypers:
+25 x 12 x 2

Stationary Bike:
20 minutes (5 min warmup, 10 min avg HR 150-160, 5 min cooldown)

lifting wasn't too great today so I didn't do much, cardio was good though.

danman77220 · 11-16-2007, 05:44 AM

Quote:

Originally Posted by davtown

My roommate is a yogaholic so I will be taking advantage of him.

You dirty rat.

Cool log and good goals, man. What type of routine are you going to run? You should give WS4SB a run with me.

**davtown** · 11-16-2007, 05:57 AM

I should also note that I have an overuse injury in my left wrist right now from playing too much guitar/bass. Until this heals I won't really be able to train my pressing movements the way I want to (although I'm more concerned about my music, I need to be playing a few hours a day and I can't right now. Also, the cardiovascular work is actually more for my singing than anything else).

Quote:

Originally Posted by danman77220

You dirty rat.

Cool log and good goals, man. What type of routine are you going to run? You should give WS4SB a run with me.

My roommate is a girl, nice try though

I haven't decided on a routine/split yet, but that is a possibility. Over the weekend I'll be going through my training journal from the past year and taking note of what has worked best for me so that I can incorporate it into my training. Most likely I will be training based on what I enjoy and what I know works for me, incorporating methodologies from tried and tested programs. I want to make sure that I'm always enjoying my training.

**Succio** · 11-16-2007, 06:00 AM

id also so go with westside for skinny bastards.

that is a very solid program.

**romanaz** · 11-16-2007, 06:17 AM

p/r/r/s again maybe? I remember you enjoyed that.

roomate is a chick eh? yoga eh? eh???

btw how tall are you captian 139lbs

**davtown** · 11-16-2007, 11:06 PM

Quote:

Originally Posted by Succio

id also so go with westside for skinny bastards.

that is a very solid program.

Thanks, I'll read up on it some more.

Quote:

Originally Posted by romanaz

p/r/r/s again maybe? I remember you enjoyed that.

roomate is a chick eh? yoga eh? eh???

btw how tall are you captian 139lbs

I will most likely use some of the principles I learned from that program, although I don't think following it to a T will fit with my current goals. Roommate.... yes... yes.... also one of my best friends

Last time I measured my height I was 5' 5.5".

11/16/07 Friday

Overhead Squats
bar x 2
not flexible enough to do these... I was falling over. I was planning on just doing it with the bar, but I gotta wait for that I guess. This will definitely be a movement that I am going to concentrate on though.

Squats
95x5
135x5
155x5
175x5x3

Front Squats
135x3

DB RDL
35x8
45x8
55x5
65x5x2

HG Pullups
BWx8x3

Yates Row
135x15

Rotator Cuff Exercises
cable internal/external rotations

Decline Situps
BWx15
25x12x3

-stretching-

Stationary Bike
15 mins
(5 min w/u, 5 min HR 150, 2 min HR 170, 3 min cooldown)

comments:
my lower body is in need of serious attention. Workload capacity is pretty low and I'm too tight in my glutes/hips/groin/ankles. Training went much better than yesterday, but my wrist is still bothering me.

**Ikaika** · 11-16-2007, 11:19 PM

Davtown, I feel you on the wrist problems. I'm a jazz guitarist and I worry about my wrists quite a bit. Cissus RX has helped a little, but training my forearms has made the biggest impact. Now the muscle stabilizes the joint as opposed to the joint reaching the end of its ROM and stopping there.

**romanaz** · 11-17-2007, 12:13 AM

make sure you use a really wide grip for the overhead squats

**davtown** · 11-17-2007, 10:55 PM

Quote:

Originally Posted by Ikaika

Davtown, I feel you on the wrist problems. I'm a jazz guitarist and I worry about my wrists quite a bit. Cissus RX has helped a little, but training my forearms has made the biggest impact. Now the muscle stabilizes the joint as opposed to the joint reaching the end of its ROM and stopping there.

I blame it on the 5-fret stretch chords... I just joined a blues band as a bass player and I need to be show ready in 3 weeks. Learning the material isn't a problem but I still need to put in the hours to get totally solid. Ughhhh, heal!!! Thanks for the input.

Quote:

Originally Posted by romanaz

make sure you use a really wide grip for the overhead squats

Will do cap'n

Thanks

11/17/07 Saturday

Stretching and foam roller work today. No weights or cardio.

**BigZeke** · 11-18-2007, 07:12 AM

Quote:

Originally Posted by davtown

I haven't decided on a routine/split yet, but that is a possibility. Over the weekend I'll be going through my training journal from the past year and taking note of what has worked best for me so that I can incorporate it into my training. Most likely I will be training based on what I enjoy and what I know works for me, incorporating methodologies from tried and tested programs. I want to make sure that I'm always enjoying my training.

You should Try the BZBWS (Big Zeke's Badass Workout Split).

**davtown** · 11-26-2007, 10:11 PM

Not much to update... haven't been weight training, still trying to heal my wrist. Been stretching and doing cardio. Yeah. Played a couple hours of ultimate frisbee on Friday night, my calves and obliques are still sore from that.

Quote:

Originally Posted by BigZeke

You should Try the BZBWS (Big Zeke's Badass Workout Split).

**davtown** · 11-30-2007, 01:53 AM

Some light pressing to get back in the groove of it - wrist is feeling much better, but I'm still going to ease into things with it.

11/29/07 Thursday

stationary bike - 9 mins

Inc DB Press
25x12
35x12
40x12

Cybex Fly
50x8x2

OH BB Press
44x10
64x8x2

Tate Press
25x12
30x10

Rack Deadlifts
134x8
184x6
224x6

WG Pulldowns
100x8x2

DB Curls
25x8
27.5x6

total time: 50 mins

**davtown** · 12-05-2007, 06:27 AM

12/4/07 Tuesday

dips
BWx8

inc bb bench (2sec pause at bottom)
114x5
134x3x3

inc bb bench (no pause)
144x7 (last rep touched by spotter)

standing db press
30x6
40x6x3

CG chinups
BWx10
BWx8

a2g squats (3 sec pause at bottom)
94x5
134x5
-not a day for squatting, stopped while I should have

leg extensions
110x12
150x8

11-16-2007, 05:33 AM	#1
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,251 Recipes: 0 Rep Power: 125	davtown's training log - strength, fitness, conditioning, and general sexiness Here are my goals -increase strength relative to bodyweight. -increase cardiovascular conditioning/capacity/etc. -FLEXIBILITY -increase power & explosiveness -increase overall fitness/conditioning/work capacity. Current weight: around 139lbs in the morning Most Recent Pics: http://www.ironmass.com/2007-impc-pi...ce-bb-mip.html Current personal bests that I will be striving to surpass: deadlift: 295 x 1 rack deadlift: 314 x 3 weighted dips: bw+115 x 4 bench: 210 x 1 (been a long time since I've benched anywhere near heavy) full squats: 204 x 6 (been a while since I've squatted as well) My flexibility is not where it needs to be, and I know I need to work on that a lot before I can start safely doing certain movements again. My roommate is a yogaholic so I will be taking advantage of that. __________________ **MY TRAINING LOG** current/goal D: 330/380 S: 260/300 B: 235/260

11-16-2007, 05:43 AM	#2
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,251 Recipes: 0 Rep Power: 125	Re: davtown's training log - strength, fitness, conditioning, and general sexiness 11/15/07 - Thursday I was feeling pretty lethargic today, but I needed to start training again (took most of this week off after the IMPC) Stationary bike: 5 minutes Machine Rows: 90 x 10 110 x 12 Rack Deadlifts (below kneecap): 134 x 10 184 x 8 224 x 6 314 x 0 274 x 5 Hypers: +25 x 12 x 2 Stationary Bike: 20 minutes (5 min warmup, 10 min avg HR 150-160, 5 min cooldown) lifting wasn't too great today so I didn't do much, cardio was good though. __________________ **MY TRAINING LOG** current/goal D: 330/380 S: 260/300 B: 235/260

11-16-2007, 06:00 AM	#5
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,927 Recipes: 0 Rep Power: 92	Re: davtown's training log - strength, fitness, conditioning, and general sexiness id also so go with westside for skinny bastards. that is a very solid program. __________________ SUPPLEMENTS.NET REP

11-16-2007, 11:19 PM	#8
Ikaika shippin dem stacks Join Date: Jul 2005 Location: San Diego, CA Posts: 3,649 Recipes: 0 Rep Power: 207	Re: davtown's training log - strength, fitness, conditioning, and general sexiness Davtown, I feel you on the wrist problems. I'm a jazz guitarist and I worry about my wrists quite a bit. Cissus RX has helped a little, but training my forearms has made the biggest impact. Now the muscle stabilizes the joint as opposed to the joint reaching the end of its ROM and stopping there. __________________ No supplement can make up for the lack of a strong work ethic.

11-30-2007, 01:53 AM	#13
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,251 Recipes: 0 Rep Power: 125	Re: davtown's training log - strength, fitness, conditioning, and general sexiness Some light pressing to get back in the groove of it - wrist is feeling much better, but I'm still going to ease into things with it. 11/29/07 Thursday stationary bike - 9 mins Inc DB Press 25x12 35x12 40x12 Cybex Fly 50x8x2 OH BB Press 44x10 64x8x2 Tate Press 25x12 30x10 Rack Deadlifts 134x8 184x6 224x6 WG Pulldowns 100x8x2 DB Curls 25x8 27.5x6 total time: 50 mins __________________ **MY TRAINING LOG** current/goal D: 330/380 S: 260/300 B: 235/260

12-05-2007, 06:27 AM	#14
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,251 Recipes: 0 Rep Power: 125	Re: davtown's training log - strength, fitness, conditioning, and general sexiness 12/4/07 Tuesday dips BWx8 inc bb bench (2sec pause at bottom) 114x5 134x3x3 inc bb bench (no pause) 144x7 (last rep touched by spotter) standing db press 30x6 40x6x3 CG chinups BWx10 BWx8 a2g squats (3 sec pause at bottom) 94x5 134x5 -not a day for squatting, stopped while I should have leg extensions 110x12 150x8 __________________ **MY TRAINING LOG** current/goal D: 330/380 S: 260/300 B: 235/260