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  1. #1
    Teacher and Bodybuilder BergMuscle's Avatar
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    BergMuscle's Lean Mass Training

    New routine, new journal. And a new title that is aimed at keeping me focused on my overall bodybuilding goal.

    BB Squats
    20x170

    DB Pullover
    10x45
    10x45
    10x45

    SLDL
    8x185
    8x185

    BB Calf Raise
    9x245
    8x245

    Crunches
    3 sets of 50

    This routine is tougher than it may appear. I was done at the last rep of each exercise, and the sets of 50 crunches really burned my abs.

    Tomorrow is rest/cardio (meaning it's a rest from the iron) then I have very full routine on "Day 2".
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

    "That's Mr. Muscles to you." - me to a gym-mate a ways back
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  2. #2
    Registered User storm1507's Avatar
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    1st...woo hoo.

    Is this your own routine or are you using one you found somewhere?
    My current log

    http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753

    A step backwards is better than a setback.

    If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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  3. #3
    Registered User yakabebe's Avatar
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    2nd!

    And what IS your BB goal?
    http://forum.bodybuilding.com/showthread.php?t=154678393

    After the hard sessions - when ya ask yourself all the really tuff questions like "WTF are you doing, mate?"....the answer is....if you aspire to be the best at something - if you set your goal to be best in the world - you want to do more than anyone else is doing out there.

    Easy..if a guy's working harder than me - doing more than me - he fking well deserves to beat me.

    Simple.

    "Conceive. Believe. Perceive. Achieve", RMW
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  4. #4
    Registered User rpaul11's Avatar
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    3nd
    "Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."



    My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
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  5. #5
    Teacher and Bodybuilder BergMuscle's Avatar
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    Cool. Thanks for joining me.
    The routine is based on the one about half-way through this article with some changes made to suit my equipment, my body, and my goals.

    As for my goals, it really comes down to two words: mass and definition. I'll articulate more details later in this journal.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

    "That's Mr. Muscles to you." - me to a gym-mate a ways back
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  6. #6
    I love DOMS alkell's Avatar
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    Yeah baby, I'm 4th in great name for your journal BTW

    I like the abbreviated routine mate. Lower volume = higher intensity IMO
    That which does not kill you makes you stronger.

    "it's ok to fail, it's not ok to give up"

    My journal: Aussie Al's Muscle Medley
    http://forum.bodybuilding.com/showthread.php?t=5624461&goto=newpost
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  7. #7
    Building a Natty Nitemare Bo_Flecks's Avatar
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    5th and in!

    I was curious what you would come up with. Good choice
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
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  8. #8
    In search of V-Taper ectoBgone's Avatar
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    In on first page! Anything that starts off with 20 rep squats is a challenging routine. Looking forward to hearing and seeing more from you, Dan.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=120532711
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  9. #9
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    In on 1st page of what will become another long-running journal.

    Hit it hard, Dan.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  10. #10
    BRB. Eating... dmangiarelli's Avatar
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    Woot 7rd...
    WTF? Training for life and other stuff!
    http://forum.bodybuilding.com/showthread.php?p=477872611

    OTC PCT Guide
    http://forum.bodybuilding.com/showthread.php?t=108385101

    PH/DS Research? Start Here!
    http://forum.bodybuilding.com/showthread.php?t=109153431

    +++ Mirror Whore Coalition +++

    Do what you always did, Get what you always got...

    Do or do not, there is no try...

    Owe:
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  11. #11
    Teacher and Bodybuilder BergMuscle's Avatar
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    cardio
    Heavy Bag - 2 minutes/ 30 seconds rest/ 2 minutes

    Stationary Bike - 45/30 intervals - 16.25 minutes

    Heavy Bag - 2 minutes/ 30 sec. rest/ 2 minutes

    This is a good in-between heavy training routine. It really beat me up.
    Oh, I've got some serious ab DOMS today.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

    "That's Mr. Muscles to you." - me to a gym-mate a ways back
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  12. #12
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by BergMuscle View Post
    Oh, I've got some serious ab DOMS today.
    Better you than me, Dan!
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  13. #13
    Body by Design Bad.bull's Avatar
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    Morning Dan.. Whats up here in this new thread of yours.
    Workout Thread
    http://forum.bodybuilding.com/showthread.php?t=133556053
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  14. #14
    Teacher and Bodybuilder BergMuscle's Avatar
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    chest/delts/triceps
    BB Bench Press
    9x175
    8x175
    8x175

    Incline DB Press
    9x55
    8x55
    8x55

    Flat DB Flyes
    8x60
    8x60
    7x60

    Behind-the-Neck BB Press
    8x65
    8x65
    8x65

    Side Laterals
    9x20
    8x20
    8x20

    CGBP
    8x135
    8x135

    2-hand Pushdown
    8x77
    8x77
    8x77

    Crunches
    3 sets of 50

    This routine really handed me my *ss! The heavy chest work took so much out of me that I had to back off the weights on the BB Press and CGBP after the first couple of reps. My abs were burning before I started (leftover from Monday) and now are really talking to me.
    I think I'm going to like this split. I wanted to go harder and more intense and I think this is going to do it. I just have to do a bit more work on the diet.

    Tomorrow is total rest, at least from training, since I teach grad school. I need the rest.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

    "That's Mr. Muscles to you." - me to a gym-mate a ways back
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  15. #15
    BRB. Eating... dmangiarelli's Avatar
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    Originally Posted by BergMuscle View Post
    chest/delts/triceps
    BB Bench Press
    9x175
    8x175
    8x175

    Incline DB Press
    9x55
    8x55
    8x55

    Flat DB Flyes
    8x60
    8x60
    7x60

    Behind-the-Neck BB Press
    8x65
    8x65
    8x65

    Side Laterals
    9x20
    8x20
    8x20

    CGBP
    8x135
    8x135

    2-hand Pushdown
    8x77
    8x77
    8x77

    Crunches
    3 sets of 50

    This routine really handed me my *ss! The heavy chest work took so much out of me that I had to back off the weights on the BB Press and CGBP after the first couple of reps. My abs were burning before I started (leftover from Monday) and now are really talking to me.
    I think I'm going to like this split. I wanted to go harder and more intense and I think this is going to do it. I just have to do a bit more work on the diet.

    Tomorrow is total rest, at least from training, since I teach grad school. I need the rest.
    YIKES! That was intense to just read through your workout bro! Kick Ass!
    WTF? Training for life and other stuff!
    http://forum.bodybuilding.com/showthread.php?p=477872611

    OTC PCT Guide
    http://forum.bodybuilding.com/showthread.php?t=108385101

    PH/DS Research? Start Here!
    http://forum.bodybuilding.com/showthread.php?t=109153431

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    Do what you always did, Get what you always got...

    Do or do not, there is no try...

    Owe:
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  16. #16
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by BergMuscle View Post
    This routine really handed me my *ss!
    Looks like the cjange-up is going to do you some good.
    Tomorrow is total rest, at least from training, since I teach grad school. I need the rest.
    Enjoy the rest, Dan. After that, there is work to be done!
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  17. #17
    Road Warrior DNG's Avatar
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  18. #18
    BRB. Eating... dmangiarelli's Avatar
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    Ready for tomorrow!

    Do work son!
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  19. #19
    Teacher and Bodybuilder BergMuscle's Avatar
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    Back/Biceps
    Dead Lifts
    8x157
    4x235
    2x285
    2x315

    Decline DB Rows
    9x60
    8x60
    8x60

    Chins (bodyweight)
    9, 8, 8

    EZ-bar Curls
    8x85
    8x85

    Crunches
    50, 50, 50

    This is the first time in two weeks that I've pulled 315# dead lifts, and I felt every pound. I'm hoping for a strength return in the next few weeks. The rest of this routine took every bit of strength and energy I had. The 85# EZ curls wasted my biceps.
    In the "improvement column" the 3x50 crunches aren't totally wasting me.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

    "That's Mr. Muscles to you." - me to a gym-mate a ways back
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  20. #20
    BRB. Eating... dmangiarelli's Avatar
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    Originally Posted by BergMuscle View Post
    Back/Biceps
    Dead Lifts
    8x157
    4x235
    2x285
    2x315

    Decline DB Rows
    9x60
    8x60
    8x60

    Chins (bodyweight)
    9, 8, 8

    EZ-bar Curls
    8x85
    8x85

    Crunches
    50, 50, 50

    This is the first time in two weeks that I've pulled 315# dead lifts, and I felt every pound. I'm hoping for a strength return in the next few weeks. The rest of this routine took every bit of strength and energy I had. The 85# EZ curls wasted my biceps.
    In the "improvement column" the 3x50 crunches aren't totally wasting me.
    Good workout. Nice numbers on the chins & DL's!
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  21. #21
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by BergMuscle View Post
    Dead Lifts
    8x157
    4x235
    2x285
    2x315
    Good pulling.


    Chins (bodyweight)
    9, 8, 8
    Good job on chins, Dan.
    No brain, no gain.

    You can't out-train bad nutrition.

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  22. #22
    Registered User storm1507's Avatar
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    Nice DL's Dan.

    Thanks for the link to your new routine...stopped reading after "20 rep squats" Have fun.
    My current log

    http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753

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    If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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  23. #23
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Originally Posted by BergMuscle View Post
    Back/Biceps
    Dead Lifts
    8x157
    4x235
    2x285
    2x315
    This is the first time in two weeks that I've pulled 315# dead lifts, and I felt every pound.
    Still very impressive lifts, Dan. My deads felt extremely heavy two weeks ago, then last week the strength was back. I think it is such an all out pull that it doesn't take much of something to be a little off to feel it.

    Chins (bodyweight)
    9, 8, 8
    I can't say it enough... I always have respect for guys who do these.
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
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  24. #24
    Registered User rpaul11's Avatar
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    315 is a good dead man..no wonder ya felt it.
    "Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."



    My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
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  25. #25
    Teacher and Bodybuilder BergMuscle's Avatar
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    Last night was our "lock-in" with the teens in our parish youth group. It went very well (this is a great group of kids) and I actually got almost 5 hours of sleep! Needless to say I didn't find any training time yesterday while we were getting ready for our night together. I did find some cardio time today.

    cardio
    Heavy Bag - 2 minutes/30 sec. rest/ 2 min.

    Stationary Bike - 45/30 intervals - 16.5 minutes

    Heavy Bag - 2 min./30 sec. rest/2 min.

    Then I took an extended "nap" (if it had been a few minutes longer it would have been called "sleep").
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

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  26. #26
    I love DOMS alkell's Avatar
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    Originally Posted by BergMuscle View Post
    Back/Biceps
    Dead Lifts
    8x157
    4x235
    2x285
    2x315

    Decline DB Rows
    9x60
    8x60
    8x60

    Chins (bodyweight)
    9, 8, 8

    EZ-bar Curls
    8x85
    8x85

    Crunches
    50, 50, 50
    Good work Dan, 3x50 of crunches is a greeat effort.

    Is your goal 3x315 for the deads or up the weight for 2 reps?
    That which does not kill you makes you stronger.

    "it's ok to fail, it's not ok to give up"

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    http://forum.bodybuilding.com/showthread.php?t=5624461&goto=newpost
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  27. #27
    Teacher and Bodybuilder BergMuscle's Avatar
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    Originally Posted by alkell View Post
    Good work Dan, 3x50 of crunches is a greeat effort.

    Is your goal 3x315 for the deads or up the weight for 2 reps?
    Actually, I plan to pull 4x315 by mid-summer.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

    "That's Mr. Muscles to you." - me to a gym-mate a ways back
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  28. #28
    Teacher and Bodybuilder BergMuscle's Avatar
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    Legs and the return of the red ink!
    Squats
    20x175 +5#

    DB Pullovers
    10x45
    10x45
    10x45

    SLDL
    9x185 +1 rep
    8x185

    BB Calf Raise
    9x245
    9x245 +1 rep

    Crunches
    3 sets of 50

    I knew it was going to be a good one when I was close to puking during the 20 rep squats. DB Pullovers are going up to 47.5# next week. I kept the rests to 30-45 seconds or the time it took to get the bar reloaded. That added to the intensity big time. 50 rep crunches are still a good challenge. I can feel my abs burning right now.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

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  29. #29
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by BergMuscle View Post
    Legs and the return of the red ink!
    Squats
    20x175 +5#
    Brutal. Good work!
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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  30. #30
    Body by Design Bad.bull's Avatar
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    You know its a good workout, when you feel like puking!!! Whey to bring the pain!!
    Workout Thread
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