David1991's workout log
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David1991's workout log - 2/12/2008 1:52:26 PM
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David1991
Posts: 8831
Joined: 11/3/2006
From: New Jersey
Status: online
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Starting this along with my other training/nutrition log so i can track progress and workouts
2/12/08
- all sets taken to/near positive failure
- 9-12 rep range
- 3030 tempo
- 60 sec. rest b/w each set
Squat 3x12,10,9
Deadlift 1x10
Pull down 2x12
incline DB press 3x12, 8, 5
incline skull crushers 2x12,12
suppinating curl 2x12,12
Military press 3x6,8,8
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RE: David1991's workout log - 2/12/2008 2:32:48 PM
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smoundzou
Posts: 2485
Joined: 5/4/2007
Status: offline
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When you refer to near postive failure.. you're meaning able to complete the last rep with good form and no assistance but not another? that is what I consider near positive failure..
Have figured out how you're going to keep your workouts progressive... doing a near positive failure might make it difficult but there are plenty of options to work around that will keep you moving forward..
Your routine looks great.....
_____________________________
There is never enough time to do everything, but there is always enough time to do the most important thing
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
clickthislink
(in reply to David1991)
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RE: David1991's workout log - 2/12/2008 3:05:49 PM
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David1991
Posts: 8831
Joined: 11/3/2006
From: New Jersey
Status: online
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quote:
ORIGINAL: smoundzou
When you refer to near postive failure.. you're meaning able to complete the last rep with good form and no assistance but not another? that is what I consider near positive failure..
right, on some today i would have been able to do another one but thats why i have to/near positive failure.
quote:
ORIGINAL: smoundzou
Have figured out how you're going to keep your workouts progressive... doing a near positive failure might make it difficult but there are plenty of options to work around that will keep you moving forward..
thats actually why i started this log. i got some crappy results so i basically changed everything. i asked dan whittaker (danmirage) for advice and he helped me out. i changed my diet to a more conventional 30p/45ishc/25f and then he helped me with my routine
im going to positive failure and along with other methods of intensity/progression im adding reps whenever possible (hence positive failure) and weight whenever possible (when i can do more than 12 reps).
however thats where im stuck. i need to be progressing every workout and considering adding reps/weight will already be part of the plan of doing it whenever possible its not a big part of the progression. i do think adding weight is progression however like u said when going to failure it'll be hard to keep progressing.
so far ideas of what im going to do include shortening rest, adding sets, supersetting, adding muscle groups (calves, forearms, hams), adding weight, splitting to upper/lower. however even with that i cant think of much more than 4 or so weeks (12 workouts) worth of progress without going too far and overreaching so any help along the way of this thread is always appreciated
if u wanted to read the convo. between me and dan its in about the last 2-3 pages of http://www.discussbodybuilding.com/m_212288/mpage_3/tm.htm
my "plan for progress" for the first 4-5 weeks are at the end
(in reply to smoundzou)
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RE: David1991's workout log - 2/12/2008 3:59:15 PM
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smoundzou
Posts: 2485
Joined: 5/4/2007
Status: offline
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All great ideas...Sounds like you've got a solid plan.. I'll try to read over the thread later tonight.. I'm sure it's full of usefull information..
_____________________________
There is never enough time to do everything, but there is always enough time to do the most important thing
Current
Age: 45
Height: 5'11
Weight:225BF: 14%
Time to cut...
=========
clickthislink
(in reply to David1991)
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RE: David1991's workout log - 2/13/2008 12:42:16 PM
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David1991
Posts: 8831
Joined: 11/3/2006
From: New Jersey
Status: online
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working out tomorrow.
same exercises and sets. tempo will change from 3030 to 3032 or 3230, whichever is harder for the exercise. for example for DB bench it will be 3230 because that is a 2 second hold in the stretching point (where it is hardest to hold for that exercise), yet for pull down it would be 3032 because that is a 2 sec. hold in the contraction (where it is the hardest to hold for that exercise).
1st #-negative/eccentric
2nd #-stretch
3rd #-concentric/positive
4th #-contraction
edit: now that i think about it i'll just do Deceleration for all the lifts instead . that is, doing the negative portion..holding for 2 seconds...then doing the concentric portion.
< Message edited by David1991 -- 2/13/2008 12:50:27 PM >
(in reply to smoundzou)
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RE: David1991's workout log - 2/15/2008 6:24:18 AM
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David1991
Posts: 8831
Joined: 11/3/2006
From: New Jersey
Status: online
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2/16/08
- all sets taken to/near positive failure
- 9-12 rep range
- 3210 tempo
- 60 sec. rest b/w each set
Squat 3x12,10,7
Deadlift 1x10
Pull down 2x12-13,10
incline DB press 3x12, 7, 5
incline skull crushers 2x8,4
suppinating curl 2x12,10
Military press 3x12,7,7?
progression: i switched to a more explosive tempo
-squats, deads, incline press, and military press went up in reps
-curls and skull crushers went up in weight. idk wtf happened with skull crushers though. i used the preloaded bar instead of the barbell and i think that definately changed something because 2.5lb. going even faster when last time wasn't even to failure should not have decreased my reps that much.
< Message edited by David1991 -- 2/17/2008 6:20:50 AM >
(in reply to David1991)
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RE: David1991's workout log - 2/18/2008 5:53:59 PM
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David1991
Posts: 8831
Joined: 11/3/2006
From: New Jersey
Status: online
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2/21/08
- all sets taken to/near positive failure
- 9-12 rep range
- 2112 tempo
- 45-50 sec. rest b/w each set
Squat 3x12,11,6
Deadlift 1x10
Pull down 2x12,9
lying leg curl 2x12, 9
incline DB press 3x12, 7, 5
incline skull crushers 2x 12, 6
suppinating curl 2x9,6
Military press 3x8,6,7
seated calf raise 2x12
BB wrist curl 2x12,10
progression:
-added 1 set of hamstrings, calves, and forearms
-changed rest from 60 sec. to 45-50sec.
-changed tempo from 3210 to 2112
it was kind of hard for me to keep the tempo perfect while keeping good form and counting the reps but all the reps were pretty close to the tempo (somewhere between 1011-2122)
most of my reps actually went down, that peak contraction (flexing at the top of the movement) definately made it harder
< Message edited by David1991 -- 2/21/2008 4:06:38 PM >
(in reply to David1991)
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RE: David1991's workout log - 2/23/2008 10:36:37 AM
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David1991
Posts: 8831
Joined: 11/3/2006
From: New Jersey
Status: online
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2/23/08
- all sets taken to/near positive failure
- 6 rep range
- 3020 tempo
- 75 sec. rest b/w each set
Squat 3x8
Deadlift 1x6
Pull down 2x8,6
lying leg curl 2x6
incline DB press 3x6
incline skull crushers 2x 6
suppinating curl 2x6
Military press 3x6
seated calf raise 2x6
BB wrist curl 2x6
progression:
i went to 6 reps today and changed the tempo. the thing is
i started light because i was planning an HST type progression. now im not sure if i will but im either going to follow HST or Total-Body Training by chad waterbury
(in reply to David1991)
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RE: David1991's workout log - 2/28/2008 2:34:06 PM
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David1991
Posts: 8831
Joined: 11/3/2006
From: New Jersey
Status: online
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OK just so i could have a realy set program i started Chad Waterbury's 3-day full body workout.
tempo: 4020 to start with
Load: hit near failure or failure on the last set of each exercise
rest: 60 seconds
Rep range: 5 reps
sets: 3 per body part
2/26/08
Sumo deadlift 3x5
Supinated chins 3x5,4,4
wide grip dips 3x5
semi-supinated shoulder press 3x5
tricep pushdown 3x5
preacher curl 3x5
all my lifts were good. the weight i chose always put me at failure or near failure but for shoulder press and preacher curl i added weight for the 2nd-3rd set because it wasn't heavy enough and for tricep pressdown i dropped 5lb. for the 2nd-3rd set becuase it would have been to heavy for another 2 sets.
good workout.
< Message edited by David1991 -- 3/2/2008 7:07:10 AM >
(in reply to David1991)
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RE: David1991's workout log - 2/28/2008 2:41:07 PM
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David1991
Posts: 8831
Joined: 11/3/2006
From: New Jersey
Status: online
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tempo: 4020
Load: hit near failure or failure on the last set of each exercise
rest: 90 seconds
Rep range: 8 reps
2/28/08
Dumbell bench 3x8
barbell row 3x8
squats 3x8
military press 3x8
hammer curl 3x8,8,7
seated calf raise 3x8
today was too light. I dont know why i had more strength. for bench and row it could be because i did them before squat instead of after but idk why for the other exercises. i had to add weight for bench but that wasn't too big of a deal because it was only 2.5lb. for the last set. but row was way to easy, only about an 8.5/10 for the last set and that was with 7.5lb. more than the first set.
squat was just right
military press i have no idea why i could do so much more than even just my last weeks workout in the same rep range
curl was fine, such low weight makes even small fluctuations have a big impact
seated calf raise was too light to, same as rows.
it sucks because i my weights changed with most sets and now next week will be weirder.
maybe the reason i was considerably stronger was the 3x5 on tuesday combined with the fact that i got about 30min. more sleep than normal
all my lifts were good. the weight i chose always put me at failure or near failure but for shoulder press and preacher curl i added weight for the 2nd-3rd set because it wasn't heavy enough and for tricep pressdown i dropped 5lb. for the 2nd-3rd set becuase it would have been to heavy for another 2 sets.
good workout.
< Message edited by David1991 -- 3/2/2008 7:13:30 AM >
(in reply to David1991)
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RE: David1991's workout log - 3/2/2008 7:13:18 AM
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David1991
Posts: 8831
Joined: 11/3/2006
From: New Jersey
Status: online
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tempo: 4020
Load: hit near failure or failure on the last set of each exercise
rest: 120 seconds
Rep range: 15 reps
sets: 2 per body part
3/2/08
Squat 2x15
DB bench 2x15
barbell row 2x15
semi-supinated shoulder press 2x15
seated calf raise 2x15
tricep pushdown 2x15
all weight chosen was near perfect for the rep range. the only thing a little off was barbell rows because i was dumb and added 2.5lb. on the 2nd set because i thought i would be able to do it fine but my form was kind of crappy towards the last 2 reps
(in reply to David1991)
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RE: David1991's workout log - 3/3/2008 4:03:37 PM
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David1991
Posts: 8831
Joined: 11/3/2006
From: New Jersey
Status: online
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tempo: just got the weight up
Load: hit near failure or failure on the last set of each exercise
rest: 60 seconds
Rep range: 5 reps
sets: 3 per body part
3/3/08
Sumo deadlift 3x5
semi-supinated shoulder press 3x5
Supinated chins 3x5,4,3
wide grip dips 3x5,5,3
tricep pushdown 3x5
preacher curl 3x5,5,4
i increased all weights by 2-5lb.
i increased the speed of the tempo somewhat
i supersetted opposing muscle groups
i also accidently didn't have a semi-supinated grip for the first 2.5 sets of shoulder press
(in reply to David1991)
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RE: David1991's workout log - 3/5/2008 3:29:44 PM
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David1991
Posts: 8831
Joined: 11/3/2006
From: New Jersey
Status: online
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tempo: controlled eccentric
Load: hit near failure or failure on the last set of each exercise
rest: 90 seconds
Rep range: 8 reps
3/5/08
Dumbell bench 3x8,8,9
barbell row 3x8,8,10
squats 3x8
military press 3x8
hammer curl 3x8,8,7
seated calf raise 3x8
today was pretty good. it seems like im stronger than expected on the 3x8's. idk if thats a coincidence but i think its because of the 3x5 two days before it.
squats was perfect for weight again, military press i ended up adding some for the 2nd and 3rd set (like squats) but i prob. could have added a little more. chest and back, even though i added a lot for back, was too light so i added another rep or 2 for the last set but it was still too easy.
hammer curls were good, same reps and increased weight. calf raises were good, prob. could have gone slightly heavier
(in reply to David1991)
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RE: David1991's workout log - 3/8/2008 10:09:18 AM
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David1991
Posts: 8831
Joined: 11/3/2006
From: New Jersey
Status: online
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tempo: between 4021-2010
Load: hit near failure or failure on the last set of each exercise
rest: superset then 120 seconds
Rep range: 15 reps
sets: 2 per body part
3/8/08
Squat 2x15
semi-supinated shoulder press 2x15,9
barbell row 2x15
DB bench 2x14, 13
tricep pushdown 2x11
seated calf raise 2x15
i changed all the exercises around in order..didn't really mean to though.
supersetted quads-shoulders, back-chest, tri's-calves
all the pushing exercises went too heavy. shoulders was just stupid because i added like 10% to the load and its supposed to be between 1.25-2.5%. chest idk why i couldn't do it other than the fact that it was after shoulders this time instead of before.
squats, rows, and calves were all good
(in reply to David1991)
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