BergMuscle's Lean Mass Training

[BergMuscle]

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".

[storm1507]

1st...woo hoo.

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

[yakabebe]

2nd!

And what IS your BB goal?

[rpaul11]

3nd

[BergMuscle]

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.

[alkell]

Yeah baby, I'm 4th in great name for your journal BTW

I like the abbreviated routine mate. Lower volume = higher intensity IMO

[Bo_Flecks]

5th and in!

I was curious what you would come up with. Good choice

[ectoBgone]

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.

[ironwill2008]

In on 1st page of what will become another long-running journal.

Hit it hard, Dan.

[dmangiarelli]

Woot 7rd...

[BergMuscle]

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.

[ironwill2008]

Oh, I've got some serious ab DOMS today.

Better you than me, Dan!

[Bad.bull]

Morning Dan.. Whats up here in this new thread of yours.

[BergMuscle]

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.

[dmangiarelli]

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!

[ironwill2008]

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!

[DNG]

Subbed

[dmangiarelli]

Ready for tomorrow!

Do work son!

[BergMuscle]

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.

[dmangiarelli]

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!

[ironwill2008]

Dead Lifts
8x157
4x235
2x285
2x315

Good pulling.

Chins (bodyweight)
9, 8, 8

Good job on chins, Dan.

[storm1507]

Nice DL's Dan.

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

[Bo_Flecks]

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.

[rpaul11]

315 is a good dead man..no wonder ya felt it.

[BergMuscle]

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").

[alkell]

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?

[BergMuscle]

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.

[BergMuscle]

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.

[ironwill2008]

Legs and the return of the red ink!
Squats
20x175 +5#

Brutal. Good work!

[Bad.bull]

You know its a good workout, when you feel like puking!!! Whey to bring the pain!!