powerman's Mango training log - Page 4

**powerman2000** · 05-21-2006, 12:45 AM

Saturday 5/20/06

Deadlifts (1x8- 435lbs)

BB Squats (1x15- 245lbs)
Leg Curls (1x10- 120lbs)
DB Shrugs (1x8- 125s)
BB Forearm curls (2x15- 100lbs)
Machine Ab Crunch (1x12- 205lbs)
I forgot to do calves

:p

Important notes for today: sets were performed with no pausing btwn reps and I think the Sesamin I've been taking is really working well. I keep getting leaner and leaner.

**powerman2000** · 05-24-2006, 01:07 PM

Tuesday 5/23/06

Weigh-in before workout was 216 lbs. So I am still dropping bodyfat. I don't think I've ever lifted that much at this bodyweight on incline bench before.

BB Inclines (1x8- 245lbs)
DB Flat bench (1x7- 110s)
BB Military (1x8- 185lbs)
DB Military (1x6- 90s)
T-Bar Rows (1x8- 150lbs)
Hammer pulldown-front (1x8- 320lbs)
Decline Skullcrusher (1x12- 100lbs) ez curl bar
Standing DB curls (1x12- 40s)
Machine Ab Crunch (1x12- 210lbs)

**powerman2000** · 05-25-2006, 07:05 AM

Wednesday 5/24/06

BB Squats (1x10- 315lbs)
Cybex Squat press (1x10- 7 wheels + 1 dime on each side)
DB SLDL (1x12- 125s)
Seated Calves (1x13- 140lbs)

**powerman2000** · 05-27-2006, 12:49 AM

Friday 5/26/06

BB Inclines (1x10- 225lbs)
DB Flat bench (1x10- 100s)
Wide Grip cable row (1x10- 210lbs)
Wide Grip front pulldown (1x10- 200)
BB Military press (1x10- 175lbs)
DB Military press (1x10- 80s)
BB Curls (2x10- 90lbs)
Cable pushdown (2x15- 90lbs)

**powerman2000** · 05-27-2006, 11:53 PM

Saturday 5/27/06

I weighed in at 213.5 lbs

before I began my workout at the gym. I still lost more weight even during my deload phase. I was at 218lbs 3 weeks ago when I started. I am rather surprised that my bodyfat continued to drop even though my workouts were so much less intense. I swear I think I am a good responder to Sesamin.

Deadlifts (1x8- 445lbs) Definitely a PR for me at this bodyweight.
BB Squats (1x15- 255lbs) no pausing in btwn reps
Leg Curls (1x10- 125lbs)
DB Shrugs (1x10- 125s)
Standing Calves (1x12- 240lbs)
Machine Ab Crunch (1x12- 210lbs)

Very, very happy with the Deadlifts!

Next week it will be back to the torture of 30 second rest intervals again. One thing for sure this deload proved to me was that I definitely didn't lose any strength from my 30 second rest protocol.

dnyc99 · 05-29-2006, 04:54 AM

Hey Powerman...wow looks like you are definitely having lots of success so far.

Hmmm...gonna check out that Sesamin stuff.

Awesome progress PM!! :nosthumbs

~D~

**powerman2000** · 05-29-2006, 06:28 AM

Quote:

Originally Posted by dnyc99

Hey Powerman...wow looks like you are definitely having lots of success so far.

Hmmm...gonna check out that Sesamin stuff.

Awesome progress PM!! :nosthumbs

~D~

Thanks for stopping by dnyc, and I would recommend that everyone give Sesamin a try.

**powerman2000** · 05-31-2006, 06:55 AM

I started back to the 30 second rest intervals today. I learned that a 3 week deload was long enough to cause me to lose some of my previous fitness levels. I felt awesome through the first two exercises and then things began to get very difficult. It was a very challenging and painful workout, but isn't that the whole point?

I also weighed in a little heavier than my last workout. Tonight's weigh-in was 216.25 lbs. I had a plate of spahgetti last night and maybe that's making me carry more water than usual from the carbs and the sodium.

Tuesday 5/30/06 (30 second rests btwn all sets)

BB Inclines (4x12- 145lbs) no pauses btwn reps on any sets
BB Declines (4x12- 125lbs) no pauses here either
DB Flat press (4x12- 50s)
BB Military press (2x12, 1x10, 1x8- 95lbs) This is where I realized that I was in trouble
T-Bar Row (4x12- 65lbs) 1 wheel + 2 dimes
DB Military press (4x12- 32.5s) too easy, should've used 35s
HammerStrength Rvrs pulldwn (4x12- 110lbs)
HammerStrength Frnt pulldwn (4x12- 140lbs)
Rear Delts pec deck (4x12- 60lbs) too easy
Cable curls EZ bar (4x12- 90lbs)
Tricep Rope Exts (4x12- 100lbs)

I was only able to complete 11 exercises for a total of 44 working sets. That's 12 fewer sets than before I did the 3 week deload. I'm sure it'll come back to me, but what a learning experience concerning fitness levels. I'm sure tomorrow's leg day will absolutely crush me. I'm not looking forward to the massive DOMS again.

**powerman2000** · 06-01-2006, 07:13 AM

I am so freakin sore from yesterday's upper body workout.

I'll be lucky if I can get out of bed tomorrow when I wake up after today's lower body workout.

Wednesday 5/31/06 (30 second rests btwn all sets)

Cybex Squat Press (4x12- 4 wheels + 1 nickel on each side) new

Smith BB Squats (4x12- 160lbs) new

Hack Squats (4x12- 175lbs) new

DB SLDL (4x12- 70s)
Seated Calves (4x12- 90lbs)
Machine Ab crunch (4x12- 140lbs)

I was so totally spent when I finished that I think I could have laid down right there on the floor and gone to sleep.

**powerman2000** · 06-02-2006, 09:18 PM

A good workout today. A few new personal bests before I ran out of gas. It seems that my shoulders are whats giving out first this time around. I was still pretty sore all over my upper body today when I started my workout. It didn't seem to phase me too much though.

Friday 6/2/06 (30 second rest intervals btwn all sets)

BB Inclines (4x12- 150lbs)

improvement
BB Declines (4x12- 130lbs)

improvement
DB Flat bench (4x12- 50s) easier than last time
Wide Grip Cable Row (4x12- 150lbs)

improvement
Wide Grip Cable pulldwn (4x12- 130lbs)

improvement
BB Military press (4x12- 95lbs)
HammerStrength Shldr Press (2x12- 145lbs, 1x10- 135lbs, 1x10- 115lbs) shoulders were toast at this point
Rear Delts Peck Deck (4x12- 75lbs)
Machine Bicep curl (4x12- 25lbs) plate loaded
Seated DB Curls (4x12- 25s)
Skull Crushers (4x12- 65lbs)
Cable pressdwn reverse grip (4x12- 50lbs)

48 working sets today. For the week that would be 92 total working sets for my upper body.

**powerman2000** · 06-04-2006, 07:54 AM

http://www.t-nation.com/findArticle....5-131-training

**powerman2000** · 06-05-2006, 06:57 AM

Sunday 6/4/06 (30 second rest intervals)

BB Squats (4x12- 160lbs)
Deadlifts (4x12- 245lbs) I thought I was going to die after this
DB Shrugs (4x12- 80s)
Seated Calves (4x12- 90lbs)
Leg Curls (4x12- 65lbs)

I swear it felt like I was wearing ankle weights when I walked up the stairs in my gym when I was leaving tonight. That was a bizarre feeling. For the first time using this protocol I had to lie down after the deadlifts. The workout still took me over 1 hour to complete due to the long recovery periods btwn exercises.

**powerman2000** · 06-05-2006, 07:43 AM

I decided to check my heart rate right now. I left the gym a little over 2 hours ago. My present heart rate is approx. 96 bpm. Obviously still elevated from the workout.

**powerman2000** · 06-05-2006, 01:02 PM

Yardicus · 06-07-2006, 12:36 AM

Quote:

Originally Posted by powerman2000

lmao

05-21-2006, 12:45 AM	#91
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Saturday 5/20/06 Deadlifts (1x8- 435lbs) BB Squats (1x15- 245lbs) Leg Curls (1x10- 120lbs) DB Shrugs (1x8- 125s) BB Forearm curls (2x15- 100lbs) Machine Ab Crunch (1x12- 205lbs) I forgot to do calves :p Important notes for today: sets were performed with no pausing btwn reps and I think the Sesamin I've been taking is really working well. I keep getting leaner and leaner. __________________ 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

05-24-2006, 01:07 PM	#92
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Last week of a 3 week deload phase Tuesday 5/23/06 Weigh-in before workout was 216 lbs. So I am still dropping bodyfat. I don't think I've ever lifted that much at this bodyweight on incline bench before. BB Inclines (1x8- 245lbs) DB Flat bench (1x7- 110s) BB Military (1x8- 185lbs) DB Military (1x6- 90s) T-Bar Rows (1x8- 150lbs) Hammer pulldown-front (1x8- 320lbs) Decline Skullcrusher (1x12- 100lbs) ez curl bar Standing DB curls (1x12- 40s) Machine Ab Crunch (1x12- 210lbs) __________________ 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

05-25-2006, 07:05 AM	#93
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Wednesday 5/24/06 BB Squats (1x10- 315lbs) Cybex Squat press (1x10- 7 wheels + 1 dime on each side) DB SLDL (1x12- 125s) Seated Calves (1x13- 140lbs) __________________ 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

05-27-2006, 12:49 AM	#94
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Friday 5/26/06 BB Inclines (1x10- 225lbs) DB Flat bench (1x10- 100s) Wide Grip cable row (1x10- 210lbs) Wide Grip front pulldown (1x10- 200) BB Military press (1x10- 175lbs) DB Military press (1x10- 80s) BB Curls (2x10- 90lbs) Cable pushdown (2x15- 90lbs) __________________ 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

05-27-2006, 11:53 PM	#95
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Last day of my deload was Great! Saturday 5/27/06 I weighed in at 213.5 lbs before I began my workout at the gym. I still lost more weight even during my deload phase. I was at 218lbs 3 weeks ago when I started. I am rather surprised that my bodyfat continued to drop even though my workouts were so much less intense. I swear I think I am a good responder to Sesamin. Deadlifts (1x8- 445lbs) Definitely a PR for me at this bodyweight. BB Squats (1x15- 255lbs) no pausing in btwn reps Leg Curls (1x10- 125lbs) DB Shrugs (1x10- 125s) Standing Calves (1x12- 240lbs) Machine Ab Crunch (1x12- 210lbs) Very, very happy with the Deadlifts! Next week it will be back to the torture of 30 second rest intervals again. One thing for sure this deload proved to me was that I definitely didn't lose any strength from my 30 second rest protocol. __________________ 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

05-29-2006, 04:54 AM	#96
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184	Hey Powerman...wow looks like you are definitely having lots of success so far. Hmmm...gonna check out that Sesamin stuff. Awesome progress PM!! :nosthumbs ~D~ __________________

05-31-2006, 06:55 AM	#98
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Back to the GRIND!!! I started back to the 30 second rest intervals today. I learned that a 3 week deload was long enough to cause me to lose some of my previous fitness levels. I felt awesome through the first two exercises and then things began to get very difficult. It was a very challenging and painful workout, but isn't that the whole point? I also weighed in a little heavier than my last workout. Tonight's weigh-in was 216.25 lbs. I had a plate of spahgetti last night and maybe that's making me carry more water than usual from the carbs and the sodium. Tuesday 5/30/06 (30 second rests btwn all sets) BB Inclines (4x12- 145lbs) no pauses btwn reps on any sets BB Declines (4x12- 125lbs) no pauses here either DB Flat press (4x12- 50s) BB Military press (2x12, 1x10, 1x8- 95lbs) This is where I realized that I was in trouble T-Bar Row (4x12- 65lbs) 1 wheel + 2 dimes DB Military press (4x12- 32.5s) too easy, should've used 35s HammerStrength Rvrs pulldwn (4x12- 110lbs) HammerStrength Frnt pulldwn (4x12- 140lbs) Rear Delts pec deck (4x12- 60lbs) too easy Cable curls EZ bar (4x12- 90lbs) Tricep Rope Exts (4x12- 100lbs) I was only able to complete 11 exercises for a total of 44 working sets. That's 12 fewer sets than before I did the 3 week deload. I'm sure it'll come back to me, but what a learning experience concerning fitness levels. I'm sure tomorrow's leg day will absolutely crush me. I'm not looking forward to the massive DOMS again. __________________ 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

06-01-2006, 07:13 AM	#99
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Killer workout as expected I am so freakin sore from yesterday's upper body workout. I'll be lucky if I can get out of bed tomorrow when I wake up after today's lower body workout. Wednesday 5/31/06 (30 second rests btwn all sets) Cybex Squat Press (4x12- 4 wheels + 1 nickel on each side) new Smith BB Squats (4x12- 160lbs) new Hack Squats (4x12- 175lbs) new DB SLDL (4x12- 70s) Seated Calves (4x12- 90lbs) Machine Ab crunch (4x12- 140lbs) I was so totally spent when I finished that I think I could have laid down right there on the floor and gone to sleep. __________________ 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

06-02-2006, 09:18 PM	#100
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	A good workout today. A few new personal bests before I ran out of gas. It seems that my shoulders are whats giving out first this time around. I was still pretty sore all over my upper body today when I started my workout. It didn't seem to phase me too much though. Friday 6/2/06 (30 second rest intervals btwn all sets) BB Inclines (4x12- 150lbs) improvement BB Declines (4x12- 130lbs) improvement DB Flat bench (4x12- 50s) easier than last time Wide Grip Cable Row (4x12- 150lbs) improvement Wide Grip Cable pulldwn (4x12- 130lbs) improvement BB Military press (4x12- 95lbs) HammerStrength Shldr Press (2x12- 145lbs, 1x10- 135lbs, 1x10- 115lbs) shoulders were toast at this point Rear Delts Peck Deck (4x12- 75lbs) Machine Bicep curl (4x12- 25lbs) plate loaded Seated DB Curls (4x12- 25s) Skull Crushers (4x12- 65lbs) Cable pressdwn reverse grip (4x12- 50lbs) 48 working sets today. For the week that would be 92 total working sets for my upper body. __________________ 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

06-04-2006, 07:54 AM	#101
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Here's a very good article about the protocol http://www.t-nation.com/findArticle....5-131-training __________________ 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

06-05-2006, 06:57 AM	#102
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	These lower body workouts are always the toughest Sunday 6/4/06 (30 second rest intervals) BB Squats (4x12- 160lbs) Deadlifts (4x12- 245lbs) I thought I was going to die after this DB Shrugs (4x12- 80s) Seated Calves (4x12- 90lbs) Leg Curls (4x12- 65lbs) I swear it felt like I was wearing ankle weights when I walked up the stairs in my gym when I was leaving tonight. That was a bizarre feeling. For the first time using this protocol I had to lie down after the deadlifts. The workout still took me over 1 hour to complete due to the long recovery periods btwn exercises. __________________ 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

06-05-2006, 07:43 AM	#103
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	I decided to check my heart rate right now. I left the gym a little over 2 hours ago. My present heart rate is approx. 96 bpm. Obviously still elevated from the workout. __________________ 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

06-05-2006, 01:02 PM	#104
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Piss on cardio.......who needs it __________________ 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