powerman's Mango training log

**powerman2000** · 04-01-2006, 02:31 AM

I'm doing something that I've never done before in my 20+ years of weight training, so I thought it would be interesting for everyone to read. I'm doing my own version of a slightly tweaked DFHT, only this will include even more volume and just 30 second rest times between all sets. I will also be logging my cardio so as to demonstrate the total amount of work I am performing on a weekly basis. I have already almost finished my second week of this protocol and I will start my log retroactively since I do have it all written down on paper in my regular log book. Hold on to your hats.

**DarkFalcon** · 04-01-2006, 02:39 AM

Sounds grueling P-man. Bring it! :dumbells:

**bubba g** · 04-01-2006, 02:48 AM

Quote:

Originally Posted by powerman2000

I'm doing something that I've never done before in my 20+ years of weight training, so I thought it would be interesting for everyone to read. I'm doing my own version of a slightly tweaked DFHT, only this will include even more volume and just 30 second rest times between all sets. I will also be logging my cardio so as to demonstrate the total amount of work I am performing on a weekly basis. I have already almost finished my second week of this protocol and I will start my log retroactively since I do have it all written down on paper in my regular log book. Hold on to your hats.

Subscribes...

I am doing the same thing, and am definatly liking it so far.. my workouts are done in no time now....

Master Of Puppets · 04-01-2006, 03:02 AM

Hmmm... sounds interesting...

MOP

**powerman2000** · 04-03-2006, 05:59 PM

Here is the retroactive start to my log. This is my first 30 sec workout. I wasn't sure what to expect or how much weight I was going to be able to use for each exercise. It was definitely a learning experience.

3/21/06 Tuesday
30 sec rests btwn all sets
Machine Ab crunches (5x12-140lbs)
Cybex Squat press (4x12-3, 45lb plates on each side)
Smith machine BB squats (4x12-135lbs)
DB SLDL (4x12-60lb DBs)
Seated calves (4x12-115lbs)

Huge pumps were experienced. Tremendous DOMS and my hams were the most sore of all.

**powerman2000** · 04-03-2006, 06:00 PM

Wednesday 3/22/06

60 minutes of moderate cardio on the elliptical machine at 75% max heart rate.

**powerman2000** · 04-03-2006, 06:16 PM

Thursday 3/23/06

I had some trouble guessing what kind of weight I was going to be able to use.

BB Inclines (185-2x8 with 30 sec rest btwn then I had to take a 60 sec rest and I performed 2x10-135lbs with a 30 sec rest btwn those two sets)
BB Declines (135-3x12, 1x10 with 30 sec rests btwn all sets)
DB flat bench (45s-4x10)
BB military press (4x10-95lbs)
DB military press (4x10-35s)
DB rear delts (4x10-20s)
Machine Chest Dips (3x15 and 1x20-165lbs) too light
Wide grip seated cable rows (4x12-120lbs)
Wide grip pulldowns in front (4x10-120lbs)
Tricep rope extensions (4x12-100lbs)
Rope pushdowns (4x10-60lbs)
EZ bar cable curls (4x12-60lbs)
Rope curls (4x10-60lbs)

Unless otherwise noted all sets were performed with 30 sec rests btwn all sets. I was pretty sore, but still not anywhere near like my legs were.

**powerman2000** · 04-03-2006, 06:22 PM

Friday 3/24/06

BB squats atg (4x12-135lbs)
Deadlifts (4x10-225lbs)
DB shrugs (4x12-75s)
BB forearm curls (4x15-50lbs)
Leg curls (4x12-60lbs)
Standing calves (4x12-135lbs)

All sets done at 30 sec rest intervals

The heart rates achieved while doing legs and deadlifts is very challenging.

**powerman2000** · 04-03-2006, 06:23 PM

Saturday 3/25/06

60 minutes of moderate cardio on the elliptical machine at 75% max heart rate.

**powerman2000** · 04-03-2006, 06:37 PM

Monday 3/27/06

BB Inclines (4x12-135lbs)
BB Declines (3x12, 1x9-135lbs)
DB flat bench (4x12-45s)
Machine Chest dips (4x15-195lbs) still too easy
HammerStrength Shldr press (1x12, 1x11-135lbs) and (2x11-115lbs)
DB military press (4x12-32.5s)
Decline tricep extensions (4x12-65lbs)
Reverse grip pushdowns (4x12-50lbs)
T-Bar rows (2x12, 2x10-70lbs)
Reverse grip HammerStrength pulldowns (4x12-90lbs)
Seated HammerStrength rows (4x12-140lbs)
BB curls (4x12-50lbs)
1 arm cable curls (4x10-30lbs)

**powerman2000** · 04-03-2006, 06:42 PM

Tuesday 3/28/06

Cybex squat press (4x8-4, 45lb plates on each side)
Smith machine BB squats (4x8-185lbs)
Hack squats (4x8-185lbs)
DB SLDL (4x8-75s)
Seated calves (5x8-115lbs)

Again, a very extreme pump attained.

Again, all sets performed at 30 sec rest intervals.

**powerman2000** · 04-03-2006, 06:51 PM

Thursday 3/30/06

BB Inclines (3x8, 1x6-185lbs)
BB declines (3x8, 1x7-165lbs)
DB flat bench (4x8-55s)
Seated wide grip cable rows (4x8-160lbs)
Wide grip pulldowns (4x8-150lbs)
BB military press (4x8-115lbs)
DB military press (4x8-45s)
Tricep DB overhead extensions (2x8, 1x6-85lb then 1x6 with 75 lb DB)
Tricep pushdowns (4x8-70lbs)
Seated DB curls (4x8-35s)
Cable EZ bar curls (4x8-100lbs)

That's 44 working sets all done with 30 sec rest intervals.

**powerman2000** · 04-03-2006, 06:58 PM

Friday 3/31/06

BB squats atg (4x8-185lbs)
Deadlifts (4x8-275lbs)
DB shrugs (4x8-100s)
Leg curls (4x8-80lbs)
Standing calves (4x8-195lbs)
BB forearm curls (5x8-90lbs)

My glutes were on fire from the deadlifts. Much more so than my lower back muscles. Again, 30 sec rest intervals provide tremendous pumps and very challenging heart rates to cope with.

**DJSTARER** · 04-03-2006, 07:56 PM

I'm very interested in this program. Keep us informed up mass gains as well has physical feelings.

Great log!

Don't forget your mutli

**powerman2000** · 04-03-2006, 09:42 PM

Monday 4/3/06

Just got home from the gym and I'm still a bit shaky.

My 56 sets of upper body training went as such:

BB inclines (4x10-155lbs)
BB declines (4x10-135lbs)
DB flat bench (4x10-55s)
Machine chest dips (4x10-255lbs)
HammerStrength shldr press (4x10-90lbs)
DB military press (4x10-40s)
DB rear delts (4x10-25s)
Decline skullcrushers (3x10, 1x9-75lbs)
Reverse grip pushdowns (4x10-60lbs)
T-Bar rows (3x10, 1x9-80lbs)
Reverse grip HammerStrength pulldowns (4x10-110lbs)
Seated HammerStrength rows (4x10-160lbs)
BB curls (4x10-60lbs)
1 arm cable curls (4x10-30lbs)

Just a reminder for anyone reading who doesn't know me. I am 41 years old.

This workout was the most difficult upper body workout so far. Towards the end I was very tempted to cut it short and just leave because I was so exhausted. I can't begin to explain what affect this has had on my metabolism. Let me just say that it's never been running higher than it is right now. :boink1:

Master Of Puppets · 04-03-2006, 09:46 PM

Sheesh. Nice workout p-man.

MOP

04-01-2006, 02:31 AM	#1
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	powerman's Mango training log I'm doing something that I've never done before in my 20+ years of weight training, so I thought it would be interesting for everyone to read. I'm doing my own version of a slightly tweaked DFHT, only this will include even more volume and just 30 second rest times between all sets. I will also be logging my cardio so as to demonstrate the total amount of work I am performing on a weekly basis. I have already almost finished my second week of this protocol and I will start my log retroactively since I do have it all written down on paper in my regular log book. Hold on to your hats. __________________ 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 Last edited by powerman2000 : 06-30-2007 at 12:17 AM.

04-01-2006, 03:02 AM	#4
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,013 Recipes: 0 Rep Power: 47	Hmmm... sounds interesting... MOP __________________

04-03-2006, 05:59 PM	#5
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	Here is the retroactive start to my log. This is my first 30 sec workout. I wasn't sure what to expect or how much weight I was going to be able to use for each exercise. It was definitely a learning experience. 3/21/06 Tuesday 30 sec rests btwn all sets Machine Ab crunches (5x12-140lbs) Cybex Squat press (4x12-3, 45lb plates on each side) Smith machine BB squats (4x12-135lbs) DB SLDL (4x12-60lb DBs) Seated calves (4x12-115lbs) Huge pumps were experienced. Tremendous DOMS and my hams were the most sore of all. __________________ 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

04-03-2006, 06:00 PM	#6
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	Wednesday 3/22/06 60 minutes of moderate cardio on the elliptical machine at 75% max heart rate. __________________ 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

04-03-2006, 06:16 PM	#7
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	Thursday 3/23/06 I had some trouble guessing what kind of weight I was going to be able to use. BB Inclines (185-2x8 with 30 sec rest btwn then I had to take a 60 sec rest and I performed 2x10-135lbs with a 30 sec rest btwn those two sets) BB Declines (135-3x12, 1x10 with 30 sec rests btwn all sets) DB flat bench (45s-4x10) BB military press (4x10-95lbs) DB military press (4x10-35s) DB rear delts (4x10-20s) Machine Chest Dips (3x15 and 1x20-165lbs) too light Wide grip seated cable rows (4x12-120lbs) Wide grip pulldowns in front (4x10-120lbs) Tricep rope extensions (4x12-100lbs) Rope pushdowns (4x10-60lbs) EZ bar cable curls (4x12-60lbs) Rope curls (4x10-60lbs) Unless otherwise noted all sets were performed with 30 sec rests btwn all sets. I was pretty sore, but still not anywhere near like my legs were. __________________ 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

04-01-2006, 02:39 AM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Sounds grueling P-man. Bring it! :dumbells:

04-03-2006, 06:22 PM	#8
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	Friday 3/24/06 BB squats atg (4x12-135lbs) Deadlifts (4x10-225lbs) DB shrugs (4x12-75s) BB forearm curls (4x15-50lbs) Leg curls (4x12-60lbs) Standing calves (4x12-135lbs) All sets done at 30 sec rest intervals The heart rates achieved while doing legs and deadlifts is very challenging. __________________ 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

04-03-2006, 06:23 PM	#9
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	Saturday 3/25/06 60 minutes of moderate cardio on the elliptical machine at 75% max heart rate. __________________ 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

04-03-2006, 06:37 PM	#10
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	Monday 3/27/06 BB Inclines (4x12-135lbs) BB Declines (3x12, 1x9-135lbs) DB flat bench (4x12-45s) Machine Chest dips (4x15-195lbs) still too easy HammerStrength Shldr press (1x12, 1x11-135lbs) and (2x11-115lbs) DB military press (4x12-32.5s) Decline tricep extensions (4x12-65lbs) Reverse grip pushdowns (4x12-50lbs) T-Bar rows (2x12, 2x10-70lbs) Reverse grip HammerStrength pulldowns (4x12-90lbs) Seated HammerStrength rows (4x12-140lbs) BB curls (4x12-50lbs) 1 arm cable curls (4x10-30lbs) __________________ 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

04-03-2006, 06:42 PM	#11
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	Tuesday 3/28/06 Cybex squat press (4x8-4, 45lb plates on each side) Smith machine BB squats (4x8-185lbs) Hack squats (4x8-185lbs) DB SLDL (4x8-75s) Seated calves (5x8-115lbs) Again, a very extreme pump attained. Again, all sets performed at 30 sec rest intervals. __________________ 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

04-03-2006, 06:51 PM	#12
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	Thursday 3/30/06 BB Inclines (3x8, 1x6-185lbs) BB declines (3x8, 1x7-165lbs) DB flat bench (4x8-55s) Seated wide grip cable rows (4x8-160lbs) Wide grip pulldowns (4x8-150lbs) BB military press (4x8-115lbs) DB military press (4x8-45s) Tricep DB overhead extensions (2x8, 1x6-85lb then 1x6 with 75 lb DB) Tricep pushdowns (4x8-70lbs) Seated DB curls (4x8-35s) Cable EZ bar curls (4x8-100lbs) That's 44 working sets all done with 30 sec rest intervals. __________________ 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

04-03-2006, 06:58 PM	#13
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	Friday 3/31/06 BB squats atg (4x8-185lbs) Deadlifts (4x8-275lbs) DB shrugs (4x8-100s) Leg curls (4x8-80lbs) Standing calves (4x8-195lbs) BB forearm curls (5x8-90lbs) My glutes were on fire from the deadlifts. Much more so than my lower back muscles. Again, 30 sec rest intervals provide tremendous pumps and very challenging heart rates to cope with. __________________ 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

04-03-2006, 07:56 PM	#14
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,035 Recipes: 0 Rep Power: 114	I'm very interested in this program. Keep us informed up mass gains as well has physical feelings. Great log! Don't forget your mutli __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-03-2006, 09:42 PM	#15
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,123 Recipes: 0 Rep Power: 200	Monday 4/3/06 Just got home from the gym and I'm still a bit shaky. My 56 sets of upper body training went as such: BB inclines (4x10-155lbs) BB declines (4x10-135lbs) DB flat bench (4x10-55s) Machine chest dips (4x10-255lbs) HammerStrength shldr press (4x10-90lbs) DB military press (4x10-40s) DB rear delts (4x10-25s) Decline skullcrushers (3x10, 1x9-75lbs) Reverse grip pushdowns (4x10-60lbs) T-Bar rows (3x10, 1x9-80lbs) Reverse grip HammerStrength pulldowns (4x10-110lbs) Seated HammerStrength rows (4x10-160lbs) BB curls (4x10-60lbs) 1 arm cable curls (4x10-30lbs) Just a reminder for anyone reading who doesn't know me. I am 41 years old. This workout was the most difficult upper body workout so far. Towards the end I was very tempted to cut it short and just leave because I was so exhausted. I can't begin to explain what affect this has had on my metabolism. Let me just say that it's never been running higher than it is right now. :boink1: __________________ 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

04-03-2006, 09:46 PM	#16
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,013 Recipes: 0 Rep Power: 47	Sheesh. Nice workout p-man. MOP __________________