Donnieknockout's Workout Journal

[donnieknockout]

Wassup everyone, I finally decided to post my workouts (Special shout out to IRON 619!). I hope that you will find something in my workouts to help you, and if you can offer me advice Im open to that too. Honestly, I can’t say that I have a specific training style; I just try and combine what I think works mix it all into my routine.

[iron619]

Wassup Big Dawg! I get the pleasure of being the first one to post and subscribe to this journal.

I will try to offer any advice or suggestions, if you need any man. Good luck with this journal and try to keep up with it! Sometimes it can be a lot of work, but just remember that this journal can be a great reference for you to look back on later down the road.

I got your back brah, so happy lifting man!

[donnieknockout]

Chest
(1)Incline Dumbbell (Low) superset w/ Weighted Chin-Ups
Warm Up: 55lbs x 20
1. 80lbs x 12
2. 90lbs x 11
3. 100lbs x 9
4. 100lbs x 7
SuperSet
(1) Weighted Chins
Warm Up: BWx10
1. 20lbs x 10
2. 20lbs x 8
3. 20lbs x 9
4. 20lbs x 8

(2)Incline Dumbbell (Medium)
1. 70lbs x 12
2. 70lbs x 10
3. 70lbs x 8

(3)Incline Dumbbell (High)
1. 65lbs x 7
2. 65lbs x 7
3. 65lbs x 7

(4) Decline Dumbbell
1. 65lbs x 11
2. 70lbs x 9
3. 70lbs x 9

(5) Flat Bench Dumbbell
1. 70lbs x 8
2. 70lbs x 8
3. 70lbs x 8

Triceps
(1)Dips
1. BW x 10 3. BW x 9
2. BW x 10 4. BW x 9

(2) Lying Tricep Ext.(Skull Crushers)
1. 65lbs x 13
2. 90lbs x 6
3. 90lbs x 7
4. 90lbs x 7

(3) Cable Tricep Pushdowns
1. 70lbs x 10 3. 70lbs x 9
2. 70lbs x 8 4. 70lbs x 9

Abs
(1)Cable Crunches
1. 60lbs x 25
2. 90lbs x 50
3. 100 x 50
4. 100 x 50
Comments:
I went to the gym around 12am, I didn't feel as good as I thought I would be. The workout was VERY long and drawn out because I don't have my wind. I haven't did cardio in about 3 weeks honestly, I only went to the gym once last week and took the rest of the days off to handle some business in Arizona. I could really feel a difference in my strength (weaker) but I had a very good pump in my chest/triceps. I think that the weighted chin up help a lot with my pump, I had a weighted vest (20lbs) but it still seemed easy for me. Overall I had a good first day and I'm glad I finished, I know I should be okay by next week. I plan on getting at least 6 or 7 more workouts by the end of the week.

[iron619]

Yo wassup DJ--man, I didn't make it into the gym last night! I really did plan on being there at around Midnight, but man, I decided to take a nap at 11:00pm--just for one hour--then go, but I ended up crashing out till 10:00am today!

Are you gonna start doing cardio again this week? If yes, what kind of cardio? Next time, if you want more resistance for weighted chin-ups, you can use my belt..or you can buy the one I have from the Cyber Store: http://www.bodybuilding.com/store/griz/grizfbelt.html . This is the same one I use and have used for years.

So I see you primarily used dumbbells in this session. Will you use the barbells in your next chest session?

Your workout looked solid brah.

[donnieknockout]

Its all good man, I was looking for ya though because the energy level in the gym was way down. I am gonna start cardio this week, I was gonna go earlier today and run at the beach but that didn't happen so I'm gonna try and get some done tonight. I usually do cardio on the eliptical machine or I run outside at lake murray or the beach. Good looking on the belt, I need to buy one asap.

[iron619]

Wassup man,
Good seeing you in the gym finally man. I forgot to tell you that I was deloading this week (meaning I'll only go in and do a few ME [Max Effort] Sets), so perhaps we can coordinate to meet up there more consistently next week.

Sounds like we both got some plans for ourselves in this game dude; we can definitely help each other!

Here's a few links to the program I was talking about. It will definitely help you out with your goals:
http://www.sdmesa.sdccd.cc.ca.us/ath...ness/index.cfm . On this page, to the left, click on "courses" to see the classes that are part of this program. So far, I have only completed two of the classes and am currently in one right now. Let me know if this interests you!

Looking forward to Basketball this Sunday bruh.

[iron619]

Where you been Donnie?

[TheSheepdog]

look good man , good luck

[iron619]

Originally Posted by armymuscle01

look good man , good luck

He doesn't update this journal anymore! He's still working out hard though (just saw him in the gym tonight).