DDawg's GFH Journal

[ddawg91]

Well I am finally getting around to keeping a journal. I keep a workout log in paper form but I finally decided to put something in e-form to all to see and get some feedback and critiques along the way.

Although I change my routine from time I will be mainly using P/RR/S training for my journey (thank you Des!). I have found that this prevents easy adaptation and boredom as can come with some routines, plus it allows for implementing many different lifting styles and a lots of flexibility. I will also be doing various HIIT cardio 3-4 times a week.

For supplementation I have listed my staples, however I may add in others from time to time for logs and reviews.

Routine
Day 1 - Chest
Day 2 - Back
Day 3 - Legs
Day 4 - Shoulders
Day 5 - Arms

Nutrition:
PreWorkout - 1.5 scoops protein in FF milk
PostWorkout - 2 scoops protein, Carb Source
Breakfast - 8 Egg whites + 2 yokes, ¼ cup Buckwheat groats, fruit
Lunch - Protein (Steak, Chicken, or Fish), veggie, sweet potato
Mid Afternoon - 1 scoop protein in FF milk, almonds
Dinner - Protein, sweet potato, veggie
PreBed - 1 scoop Ultra Peptide in FF milk, 1/4 cp FF cottage cheese

Supplements
Purple WrAAth
Green Magnitude/ Bulge
GlycerGrow
NOxidant
NOW Adam
NOW Pycnogenol
NOW Astragalus
NOW Calcium
NOW Vitamin C
Kirkland Fish Oil

[spirit3530]

In first You better do a good job and keep up with this.

[pu12en12g]

Hell yea... SUBSCRIBED for tons of GFH goodness !!!

[ddawg91]

Originally Posted by spirit3530

In first You better do a good job and keep up with this.

Welcome aboard Spirit! Don't worry I will give it my best and add in some vids from time to time!

Originally Posted by pu12en12g

Hell yea... SUBSCRIBED for tons of GFH goodness !!!

There will be plenty of that! Now just have to wait for the gym to open up because of the holiday!

[young_squatter]

Im in, Im starting P/RR/S soon. Good luck bro

[ddawg91]

Originally Posted by young_squatter

Im in, Im starting P/RR/S soon. Good luck bro

Sweet, you will really like it!

[ddawg91]

Power Week

Chest/Abs

Exercise Training Log
1. DB Flat Bench [ 5 Sets ]
8x80 | 8x100 | 6x130 | 6x150 | 5x150+mb |
--------------------------------------------------------------------------------
2. Inc. Hammer Press [ 5 Sets ]
6x 90 | 6x135 | 6x180 |
2x225 |
4x205 |
--------------------------------------------------------------------------------
3. Weighted Dips [ 3 Sets ]
6x100 | 6x160 |
4x180 |
--------------------------------------------------------------------------------
4. Dec Crunches [ 4 Sets ]
12xBW | 12xBW | 12xBW | 10xBW |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
[b][url=http://bodybuilding.hybrid-x.com]

Workout Time:
6:30 AM

General Feelings:
Alright the first entry for my 2007 GFH journal! Was pretty tired when I woke up this morning, I have been having trouble sleeping lately. Was pretty excited to get back in the gym after a break over the holidays so even though I was tired I was still pumped. I have posted a couple of links to vids from today.

Workout:
I think I over set my goals for the day as I did not hit the numbers or reps that I wanted for any exercise except abs. On the plus side I was able to find out where I real am at and can work form hear and move to breaking my failure points today.

My chest was still pretty trashed from the workout and felt dead all day.

Cardio:
None but will start up next week as I am still nursing a quad injury.

Videos:
150Lb DB Press with mini bands:
http://www.youtube.com/watch?v=58wX-osQ3W8

Attempt at 225 Inc Hammer Press:
http://www.youtube.com/watch?v=cuBtEF1gmiQ

Dropset from 225 to 205:
http://www.youtube.com/watch?v=4hT4OQOkcw0

[ddawg91]

Power Week

Back

Exercise Training Log
1. Rack Pulls [ 6 Sets ]
10x135 | 10x185 | 8x225 | 6x315 | 6x405 | 6x455 |
--------------------------------------------------------------------------------
2. Yates Rows [ 4 Sets ]
10x135 | 6x225 | 6x275 | 6x315 |
--------------------------------------------------------------------------------
3. Hammer Hi Rows [ 3 Sets ]
6x90 | 6x115 |
6x140 |
--------------------------------------------------------------------------------
4. Hammer Seated Rows [ 4 Sets ]
6x185 | 6x195 | 6x205 | 6x205 |
--------------------------------------------------------------------------------

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Workout Time:
6:30 AM

General Feelings:
Another poor night sleep, not sure what is going on. I only got 4 hours and would wake up and jump like someone was coming in my room, very weird. Was tired most of the day but had decent energy for the gym.

Workout:
Workout was awesome again today, back really filled out as I worked out. Rack pulls were strong and could have gone up but I was not in my stance properly for the set at 455 and felt it a little in my lower back so I called it good. The pull-ups killed my shoulder for some reason so I may skip those next time and do pull downs instead.

Cardio:
Did 7 minutes on the Versa Climber (kicked my butt!) and then 10 minutes of HIIT on the elliptical.

[ddawg91]

Power Week

Shoulders/ ABs
*does not include warmup sets

Exercise Training Log
1. Hammer Seated Press [ 3 Sets ]
6x115 | 6x135 | 4x160 |
--------------------------------------------------------------------------------
2. BB Upright Row [ 3 Sets ]
6x135 | 6x135 | 6x135 |
--------------------------------------------------------------------------------
3. DB Side Lateral [ 2 Sets ]
6x40 | 6x50 |
--------------------------------------------------------------------------------
4. BB Shrugs [ 3 Sets ]
6x315 | 6x405 |
6x495 |
--------------------------------------------------------------------------------
5. Hanging Leg Raises (in arm bands) [ 3 Sets ]
12xB | 12xB | 12xB |
--------------------------------------------------------------------------------
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Workout Time:
5:30 PM

General Feelings:
Slept in to get caught up on sleep, got in a total of 8 hours which was nice and could have slept more. Went and hot tubbed in the AM and just relaxed. Felt really good all day with more energy then the previous days.

Workout:
Was not too sure about working out in the PM with all of the New Year’s resolutionists but the weight room was not packed at all, thank God I skipped cardio! Was real strong in the workout and wanted to do more but I was on a time limit. Today would have been nice to have a lifting partner to push myself even more!

Cardio:
Played in the pool with my son.

[ab-swing asianbabe]

ddawggg!!!!!

first off: *wow strong strongness!!!!*


those dumbbells weigh more than me!!!:P
quick q, can you explain the bands? is it more for control or safety or something else?

looks good!! GFH to you!

[ddawg91]

Originally Posted by asianbabe

ddawggg!!!!!

first off: *wow strong strongness!!!!*


those dumbbells weigh more than me!!!:P
quick q, can you explain the bands? is it more for control or safety or something else?

looks good!! GFH to you!

Thanks!

The band are for added resistance, you get about 20Lbs of resistance pulling the weight back down so it helps build speed strength.

[Mitsuomi]

dude wtf?! 495 BB shrugs!?

keep it up big guy. i'll be watching....

*subscribed*

[pu12en12g]

Originally Posted by asianbabe

strong strongness!!!!

^^^^

Werd !

[pu12en12g]

Originally Posted by ddawg91

--------------------------------------------------------------------------------
2. Yates Rows [ 4 Sets ]
10x135 | 6x225 | 6x275 | 6x315

Beastly !!!

[ddawg91]

Power Week


Arms/Abs

Exercise Training Log
1. BB Curls [ 5 Sets ]
10x45 | 10x75 | 10x95 | 6x135 | 6x145 |
--------------------------------------------------------------------------------
2. Flat Bench Cbl Preacher Curls [ 3 Sets ]
6x8 | 6x10 |
6x11 |
--------------------------------------------------------------------------------
3. DB Hammer Curls [ 2 Sets ]
6x50 | 6x60 |
--------------------------------------------------------------------------------
4. Floor Press [ 4 Sets ]
10x135 | 6x225 | 6x315 | 6x315 |
--------------------------------------------------------------------------------
5. Decline Skull Crushers[ 3 Sets ]
6x115 | 6x135 | 4x135 |
--------------------------------------------------------------------------------
5. Elbows Out DB Extension[ 3 Sets ]
6x80 | 6x100 | 4x120 |
--------------------------------------------------------------------------------
7. Leg Raises [ 4 Sets ]
10xb | 10xb | 10xb |
--------------------------------------------------------------------------------
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Workout Time:
6:30 AM

General Feelings:
Overslept and was running late so everything was rushed today, preworkout supps were off timing and just a hurried feeling into the gym. Felt good all day afterwards with lots of energy and good mood, getting caught up on the sleep is helping out.

Workout:
Was a decent workout but the MMC was not there as I was rushed into the gym because of running late and rushing my workout. I tried to slow down and focus but just couldn’t, was too worried about being late for work.

I want to go heavier on the floor presses but still don’t feel comfortable enough to do so without a spotter, maybe I will increase about 10-20 Lbs each time till I get where I want to be. The key here is to have the pause at the bottom of the movement and then explode to lockout. Most people will bounce off the bottom and use the built up energy form the movement. If done properly this movement is by far better then CG bench IMHO (see vid below).

Wish my gym had different DBs as with doing elbows out DB extensions I cannot get the DBs to touch all the way unless I use like 60Lb DBs which are too light. I still get an excellent workout from the heavier but dumbbells. That is one disadvantage to having short arms.

I tried a full size bar for skull crushers and it was a little harder then with the EZ curl bar but was a nice change.

Cardio:
Did 15 minutes on the elliptical with the arm attachments.

Vids:

Floor Press with 315:
http://www.youtube.com/watch?v=vYoKOGVwq98

Elbows Out DB Extensions:
http://www.youtube.com/watch?v=-i3inShr4xA
http://www.youtube.com/watch?v=17kTDfn6QLE

[Mitsuomi]

interesting lifts. i've never heard of either. think i'll give those DB extensions a try today

[pu12en12g]

!!!

[ddawg91]

Off Day

General Feelings:
Pretty good nights sleep, body still feels the effects of the poor sleep I have been getting lately. But as the day progressed I felt better, even got in a 2 hour nap with my son.

Workout:
None, but wish I would have. Went to swim lessons with my son in the AM and then to a gym for open gym (gymnastics). So in a way I got cardio chasin a 2 ½ year old around for 1 ¾ hours.

[spirit3530]

Originally Posted by ddawg91

Off Day

General Feelings:
Pretty good nights sleep, body still feels the effects of the poor sleep I have been getting lately. But as the day progressed I felt better, even got in a 2 hour nap with my son.

Workout:
None, but wish I would have. Went to swim lessons with my son in the AM and then to a gym for open gym (gymnastics). So in a way I got cardio chasin a 2 ½ year old around for 1 ¾ hours.

Son father time is the best kind of workout IMO.

[ddawg91]

Originally Posted by spirit3530

Son father time is the best kind of workout IMO.

I agree, now I can't wait till he can get in the gym and lift some weights with dad.

[ddawg91]

Off Day

General Feelings:
Pretty good nights sleep, body still feels the effects of the poor sleep I have been getting lately. But as the day progressed I felt better, even got in a 2 hour nap with my son.

Workout:
None, but wish I would have. Just relaxed and enjoyed the day before the quarter started and having to go back to work after 10 days off.[/QUOTE]

[ddawg91]

Rep Week

Chest/Abs 1/8/07
*does not include warmup sets

Exercise Training Log
1. DB Inc Bench [ 3 Sets ]
8x80 | 8x100 | 8x120 |
--------------------------------------------------------------------------------
2. DB Bench Press [ 3 Sets ]
10x100 | 10x120 | 10x130 |
--------------------------------------------------------------------------------
3. Decline [ 2 Sets ]
10x315 | 10x365 |
--------------------------------------------------------------------------------
4. Inc Cbl Fly [ 3 Sets ]
12x50 | 12x50 | 12x50 |
--------------------------------------------------------------------------------
5. Hanging Leg Raises (w/ Arm Straps) [ 3 Sets ]
12xB | 12xB | 12xB |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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Workout Time:
6:30 AM

General Feelings:
Great night sleep, and woke up feeling pretty good. Decent amount of energy right off the get go and great mood all day, body still feeling the effects of the past couple of weeks of poor sleep.

Workout:
Workout was great today, lots of strength. Wish I had a spotter as I had to stop at weights that were safe on my own, knew I could have gone heavier on all bench exercises but the only people in the gym at that time are senior citizens or people who have no idea how to lift let a lone spot.

Cardio:
20 minutes on the elliptical cross trainer with intervals.

[ddawg91]

Rep Week

Back/ABs
*does not include warmup sets


Exercise Training Log
1. Narrow Pulldows [ 3 Sets ]
8x10 | 8x12 |
8x14 |
--------------------------------------------------------------------------------
2. WG TBar Rows [ 3 Sets ]
10x405 | 10x495 |
10x585 |
--------------------------------------------------------------------------------
4. DB Rows [ 3 Sets ]
12x100 | 10x120 |
10x140 |
--------------------------------------------------------------------------------
4. Pendelay Rows [ 2 Sets ]
10x185 | 10x185 |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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Workout Time:
6:30 AM

General Feelings:
Really deep sleep last night, woke up 2 hours after going to sleep feeling really rested then I looked at the clock and realized I still had 4 more hours of sleep. Felt great all day with lots of energy, mood is was good too.

Workout:
Workout was awesome again today, back really filled out as I worked out. Really hit it hard today and it kicked my butt. I did want to go heavier on the Pulldowns, DB rows, and Pendelay rows but I guess there is next time. After each exercise I felt as if I could have gone heavier as my recovery was great between sets.

Cardio:
Mixed it up again today, did 1 set of full court lines, 6 sets of sprints, 6 sets of carioca, 6 sets of backwards sprints, and finished with 1 set of full court lines.

[spirit3530]

Originally Posted by ddawg91

Rep Week

Back/ABs
*does not include warmup sets


Exercise Training Log
1. Narrow Pulldows [ 3 Sets ]
8x10 | 8x12 |
8x14 |
--------------------------------------------------------------------------------
2. WG TBar Rows [ 3 Sets ]
10x405 | 10x495 |
10x585 |
--------------------------------------------------------------------------------
4. DB Rows [ 3 Sets ]
12x100 | 10x120 |
10x140 |
--------------------------------------------------------------------------------
4. Pendelay Rows [ 2 Sets ]
10x185 | 10x185 |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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Workout Time:
6:30 AM

General Feelings:
Really deep sleep last night, woke up 2 hours after going to sleep feeling really rested then I looked at the clock and realized I still had 4 more hours of sleep. Felt great all day with lots of energy, mood is was good too.

Workout:
Workout was awesome again today, back really filled out as I worked out. Really hit it hard today and it kicked my butt. I did want to go heavier on the Pulldowns, DB rows, and Pendelay rows but I guess there is next time. After each exercise I felt as if I could have gone heavier as my recovery was great between sets.

Cardio:
Mixed it up again today, did 1 set of full court lines, 6 sets of sprints, 6 sets of carioca, 6 sets of backwards sprints, and finished with 1 set of full court lines.

Damn you have a strong back. Wide grip T-Bar rows with 585

[pu12en12g]

Monster !! Awesome work man !

[ddawg91]

I have vids but my software is hosed up, reinstalling so they should be up in a day or so.

[ddawg91]

Here are a couple of vids from back day.

495x10 Wide TBar Row:
http://s102.photobucket.com/albums/m...t=WTBar495.flv

585x10 Wide TBar Row:
http://s102.photobucket.com/albums/m...t=WTBar585.flv

[ddawg91]

Rep Week

Shoulders/ ABs


Exercise Training Log
1. DB Press [ 3 Sets ]
8x75 | 8x85 | 8x100 |
--------------------------------------------------------------------------------
2. Smith Behind the Neck Military Press[ 3 Sets ]
8x135 | 8x165 | 8x175 |
--------------------------------------------------------------------------------
3. BB Shrugs [ 3 Sets ]
8x315 | 6x405 |
8x495 |
--------------------------------------------------------------------------------
4. DB Shoulder Combo Matrix [ 3 Sets ]
10x20 | 10x25 |
10x25 |
--------------------------------------------------------------------------------
5. Hanging Leg Raises (in arm bands) [ 3 Sets ]
12xB | 12xB | 12xB |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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Workout Time:
6:30 AM

General Feelings:
Super deep sleep last night, had a hard time getting out of bead. Mood and day was pretty good. My diet has pbeen on and have been able to resist the sweets and other junk around the office. Energy has been good through out the day even though I have not been getting more then 5 hours a night sleep and been hitting the weight pretty hard this week.

Workout:
Was impressed with the shoulder workout today as I wanted so bad to do the 120s for DB presses but just did not have enough in me after the 100s. Will get them nest time. Shoulders just got a major pump and rock solid from the workout, wanted to through in some light power cleans but ran out of time. Shrugs were awesome and suprised how easy the 495 felt, maybe finally break 500! Been trying a taboo exercise with the behind the neck press, I am keeping the weight relatively low and watching how deep I am going. I started these to help with range of motion on my bad shoulder.

Cardio:
None, quad hurting pretty good lately.

Videos:
405x6 BB Shrug:
http://s102.photobucket.com/albums/m...05BBShrugs.flv

495x8 BB Shrug:
http://s102.photobucket.com/albums/m...95BBShrugs.flv

[Giggety Giggety]

Awesome stuff DD your vid's are great! I look forward to your training as I have a vested interest In P/RR/S too. Best of luck.

[ddawg91]

Originally Posted by Giggety Giggety

Awesome stuff DD your vid's are great! I look forward to your training as I have a vested interest In P/RR/S too. Best of luck.

Hey thanks GG. What is your interest?