powerman's Mango training log - Page 2

**powerman2000** · 04-07-2006, 07:24 AM

Quote:

Originally Posted by davtown

Do you find that this style of training gives you more daily energy overall due to the conditioning you're undergoing?

No, not at the present time. It's actually the opposite. I feel drained and tired much of the time, but I expect when I take my breaks from it that my energy levels will rebound with a ten fold affect.

This kind of training is just too torturous for an increased feeling of energy.

**powerman2000** · 04-08-2006, 05:44 AM

4/7/06

All sets were performed with 30 sec rest intervals.

BB inclines (2x12, 1x11, 1x7- 155lbs)
BB declines (2x12, 1x11, 1x9- 135lbs)
BB military (2x12, 1x10, 1x9- 100lbs)
DB flat bench (2x12, 2x8- 50s)
DB military (1x12, 3x11- 35s)
DB shrugs (4x12- 80s)
Wide grip cable rows (4x12- 130lbs)
Behind neck pulldowns (1x12, 11, 10, 9- 120lbs)
Tricep rope extensions (1x12, 1x10- 120lbs, 1x10- 110lbs, 1x10- 100lbs)
Rope pushdowns (4x10- 60lbs)
Seated DB curls (2x12, 2x8- 30s)
Rope hammer curls (4x12- 60lbs)

Only 48 sets tonight. Excellent pump achieved. I felt and looked huge.

I'm going to go back to a more traditional DFHT for next week so I can recover from the last 3 weeks of this hell and then start it all over again. I'll still record next week's workouts so you can see the contrast between the two different resting intervals. I'll be taking probably 2-3 minute rests between my sets.

A_N_91 · 04-08-2006, 02:25 PM

Do you go to failure on all the sets or stop? For example on DB flat,when you did 2x12 after that when you did 2x8, was that failure?

**Grunt76** · 04-08-2006, 03:29 PM

Girlie weights!!!!

Damn you must feel completely destroyed at the end of these workouts man. Yeh 3 weeks of this has got to be enough. I'll bet the guys at your gym are looking at you funny for using the small weights huh?

I know they did me when I was doing a similarly intense routine...

IMO you'll be surprised to see that your strength lasts longer on heavier routines afterwards... Interested to see the rest... Good log man.

**Fitnfirm** · 04-08-2006, 04:08 PM

Powerman's got power

**powerman2000** · 04-08-2006, 07:39 PM

Quote:

Originally Posted by A_N_91

Do you go to failure on all the sets or stop? For example on DB flat,when you did 2x12 after that when you did 2x8, was that failure?

Yes, unfortunately I am allowing myself to go to failure too much. By failure, I am saying that I could not perform another single rep for that set.

**powerman2000** · 04-11-2006, 06:34 PM

Monday 4/10/06

Nothing was performed to failure. I also reduced my volume from previous weeks to be more of a traditional DFHT volume level. Strength levels dipped a bit as expected. A result of my 30 sec rest interval training and being forced to use much lighter weights.

BB Inclines (3x8- 225lbs)
BB Declines (1x6- 225lbs)
DB Flat bench (1x9- 90s)
BB Military press (3x5- 185lbs)
DB Military press (2x8- 75s)
Flex machine dips (3x12- 330lbs)
DB overhead tricep ext (3x8- 80lb)
Wide grip cable pushdown (2x8- 90lbs)
1 arm DB rows (2x10- 100lb)
T-Bar rows (2x6- 135lbs)
BB curls (3x10- 90lbs)

I only performed 25 sets total, which is approx. half of previous weeks workouts. Even though it's only been 3 weeks training time on my 30 sec rest interval I am seeing changes to my physique when I look in a mirror. Muscle bellies are all looking more full. I have to conclude that I am experiencing, for me, a significant amount of hypertrophy in only 3 weeks time.

I have also decided to stop doing any "cardio" while performing my 30 sec protocol. I made this decision based on the extreme intensity of the workouts and the need for more resting in order to adequately recover. Also, the protocol increases my RMR so much that I don't find the need to continue with any other "cardio". I believe that if I were to continue I might place myself into a state of being overtrained. So far, I have avoided that state.

**powerman2000** · 04-12-2006, 12:27 AM

Tuesday 4/11/06

Smith BB squats (5x5- 315lbs atg) feet about 8" apart
Hack squats (2x8- 270lbs atg) feet about 8" apart
DB SLDL (2x8- 125s)
Standing calves (3x9- 255lbs)
Machine ab crunches (3x10- 140lbs)

What a huge difference in the amount of "pump" between the 2 different leg workouts. Not a huge pump with this one at all. It'll be interesting to see what kind of a DOMS I get from this.

**Grunt76** · 04-12-2006, 02:09 AM

Bro, do you feel that this routine might be suited to a calorie-restricted athlete looking to cut? Low-med intensity cardio would happen after the workout... ?

**powerman2000** · 04-12-2006, 03:52 PM

Quote:

Originally Posted by Grunt76

Bro, do you feel that this routine might be suited to a calorie-restricted athlete looking to cut? Low-med intensity cardio would happen after the workout... ?

I think that due to the intensity of doing 30 sec rest intervals, if one were to combine that with restricted cals and then add cardio on top of that post workout, it would likely end up placing the trainee into a state of overtraining in a very short amount of time. At best, I would recommend doing cardio on off days only.

**powerman2000** · 04-12-2006, 07:49 PM

Wednesday 4/12/06

I'll will not be doing any workout today for previously stated reasons.

I would normally be doing 60 minutes of moderate intensity cardio.

**bubba g** · 04-12-2006, 09:36 PM

Quote:

Originally Posted by powerman2000

I think that due to the intensity of doing 30 sec rest intervals, if one were to combine that with restricted cals and then add cardio on top of that post workout, it would likely end up placing the trainee into a state of overtraining in a very short amount of time. At best, I would recommend doing cardio on off days only.

I agree 100% if we are talking about 4 sets, 30 seconds of rest in between..

I would think a 1 hour brisk walk in the morning every day would be cool, because it doesn't effect recovery much at all... I wouldn't reccomend 4 sets per exercise while cutting though.. 2 would be more like it.. that should put you pretty close to the line of overtraining... but hopefully not over it...

I would just closly look for signs of overtraining while doing it...

**powerman2000** · 04-12-2006, 11:26 PM

Quote:

Originally Posted by bubba g

I would just closly look for signs of overtraining while doing it...

:werd:

**powerman2000** · 04-14-2006, 06:22 PM

Quote:

Originally Posted by powerman2000

Monday 4/10/06

Nothing was performed to failure. I also reduced my volume from previous weeks to be more of a traditional DFHT volume level. Strength levels dipped a bit as expected. A result of my 30 sec rest interval training and being forced to use much lighter weights.

BB Inclines (3x8- 225lbs)
BB Declines (1x6- 225lbs)
DB Flat bench (1x9- 90s)
BB Military press (3x5- 185lbs)
DB Military press (2x8- 75s)
Flex machine dips (3x12- 330lbs)
DB overhead tricep ext (3x8- 80lb)
Wide grip cable pushdown (2x8- 90lbs)
1 arm DB rows (2x10- 100lb)
T-Bar rows (2x6- 135lbs)
BB curls (3x10- 90lbs)

I only performed 25 sets total, which is approx. half of previous weeks workouts. Even though it's only been 3 weeks training time on my 30 sec rest interval I am seeing changes to my physique when I look in a mirror. Muscle bellies are all looking more full. I have to conclude that I am experiencing, for me, a significant amount of hypertrophy in only 3 weeks time.

I have also decided to stop doing any "cardio" while performing my 30 sec protocol. I made this decision based on the extreme intensity of the workouts and the need for more resting in order to adequately recover. Also, the protocol increases my RMR so much that I don't find the need to continue with any other "cardio". I believe that if I were to continue I might place myself into a state of being overtrained. So far, I have avoided that state.

I quoted myself here so an easy comparison can be made btwn these 2 workouts.

Thursday 4/13/06

BB incline (225lbs- 1x10, 9, 8)
BB declines (225lbs- 1x7)
DB flat bench (90s- 1x9)
Wide grip cable rows (3x10- 200lbs)
Close grip cable pulldowns (2x10- 180lbs)
HammerStrength shldr press (3x10- 180lbs)
Decline skullcrushers (95lbs- 2x9, 1x8)
Seated DB curls (3x10- 40s) I perform very strict curl movements!

As you can see I increased my reps from my Tuesday workout without lowering the weight used. I think that I am going to take 1 more week off from my 30 sec interval training before starting up again.

**powerman2000** · 04-14-2006, 11:33 PM

Friday 4/14/06

Deadlifts (3x8- 405lbs) conventional style
BB Squats (3x6- 275lbs) moderate intensity with feet shoulder width apart
DB Shrugs (3x8- 125s)
Seated calves (3x10- 115lbs) slow and full rom repetitions

It may not look like a lot, but the deadlifts took a lot of energy out of me.

04-08-2006, 05:44 AM	#32
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,181 Recipes: 0 Rep Power: 202	Tough night at the gym tonight 4/7/06 All sets were performed with 30 sec rest intervals. BB inclines (2x12, 1x11, 1x7- 155lbs) BB declines (2x12, 1x11, 1x9- 135lbs) BB military (2x12, 1x10, 1x9- 100lbs) DB flat bench (2x12, 2x8- 50s) DB military (1x12, 3x11- 35s) DB shrugs (4x12- 80s) Wide grip cable rows (4x12- 130lbs) Behind neck pulldowns (1x12, 11, 10, 9- 120lbs) Tricep rope extensions (1x12, 1x10- 120lbs, 1x10- 110lbs, 1x10- 100lbs) Rope pushdowns (4x10- 60lbs) Seated DB curls (2x12, 2x8- 30s) Rope hammer curls (4x12- 60lbs) Only 48 sets tonight. Excellent pump achieved. I felt and looked huge. I'm going to go back to a more traditional DFHT for next week so I can recover from the last 3 weeks of this hell and then start it all over again. I'll still record next week's workouts so you can see the contrast between the two different resting intervals. I'll be taking probably 2-3 minute rests between my sets. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

04-11-2006, 06:34 PM	#37
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,181 Recipes: 0 Rep Power: 202	Taking a break today with the short rest intervals Monday 4/10/06 Nothing was performed to failure. I also reduced my volume from previous weeks to be more of a traditional DFHT volume level. Strength levels dipped a bit as expected. A result of my 30 sec rest interval training and being forced to use much lighter weights. BB Inclines (3x8- 225lbs) BB Declines (1x6- 225lbs) DB Flat bench (1x9- 90s) BB Military press (3x5- 185lbs) DB Military press (2x8- 75s) Flex machine dips (3x12- 330lbs) DB overhead tricep ext (3x8- 80lb) Wide grip cable pushdown (2x8- 90lbs) 1 arm DB rows (2x10- 100lb) T-Bar rows (2x6- 135lbs) BB curls (3x10- 90lbs) I only performed 25 sets total, which is approx. half of previous weeks workouts. Even though it's only been 3 weeks training time on my 30 sec rest interval I am seeing changes to my physique when I look in a mirror. Muscle bellies are all looking more full. I have to conclude that I am experiencing, for me, a significant amount of hypertrophy in only 3 weeks time. I have also decided to stop doing any "cardio" while performing my 30 sec protocol. I made this decision based on the extreme intensity of the workouts and the need for more resting in order to adequately recover. Also, the protocol increases my RMR so much that I don't find the need to continue with any other "cardio". I believe that if I were to continue I might place myself into a state of being overtrained. So far, I have avoided that state. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

04-12-2006, 12:27 AM	#38
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,181 Recipes: 0 Rep Power: 202	Tuesday 4/11/06 Smith BB squats (5x5- 315lbs atg) feet about 8" apart Hack squats (2x8- 270lbs atg) feet about 8" apart DB SLDL (2x8- 125s) Standing calves (3x9- 255lbs) Machine ab crunches (3x10- 140lbs) What a huge difference in the amount of "pump" between the 2 different leg workouts. Not a huge pump with this one at all. It'll be interesting to see what kind of a DOMS I get from this. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

04-12-2006, 07:49 PM	#41
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,181 Recipes: 0 Rep Power: 202	Wednesday 4/12/06 I'll will not be doing any workout today for previously stated reasons. I would normally be doing 60 minutes of moderate intensity cardio. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

04-14-2006, 11:33 PM	#45
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,181 Recipes: 0 Rep Power: 202	Friday 4/14/06 Deadlifts (3x8- 405lbs) conventional style BB Squats (3x6- 275lbs) moderate intensity with feet shoulder width apart DB Shrugs (3x8- 125s) Seated calves (3x10- 115lbs) slow and full rom repetitions It may not look like a lot, but the deadlifts took a lot of energy out of me. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

04-08-2006, 02:25 PM	#33
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Do you go to failure on all the sets or stop? For example on DB flat,when you did 2x12 after that when you did 2x8, was that failure?

04-08-2006, 04:08 PM	#35
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Powerman's got power

04-17-2006, 09:09 PM	#46
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,181 Recipes: 0 Rep Power: 202