Dan's workout journal

[dan_g_28]

Hello everyone. I'm starting this journal to help keep track of my progress in regards to my training. I dont use any kind of set routine right now, I mainly just go by feel. Ive never competed but i plan on competing sometime in the future. Ive been training on and off for a couple years now. Ive neglected lower body until recently, first due to injuries (badly broken femur which required 2 surguries), then to stubborness. But I have now been squating and deadlifting for a couple months now and seeing great gains.

I trained consistently during the winter of 07, but stopped training during the summer due to laziness. I started again about 3 months ago and gained all my strength back plus some.

Ive kept half-ass track of my training during the last 3 months, but mainly just bench days and squat days. Ill post what I have currently and continue to track progress from today. Please feel free to critique my workouts and throw in any ideas you may have.

My training split:
Mon - heavy chest
Tue - back
Wed - legs
Thu - light bench/tris
Fri - shoulders/biceps

Currently 5'10" 198lbs

[dan_g_28]

Sep. 15, 2008
Last winter I worked up to a max of 405 lbs on the bench press. After taking the summer off my first real chest workout was today. We worked up to a max just to establish our starting point.

Bench: warmup
225 x 5
245 x 3
275 x 3
295 x 3
305 x 2
315 x 1 fail on 2

We then went on to do incline dumbell presses, decline dumbell presses, and flat cable flies. It felt good to get back into it, but it was frustrating knowing how much strength i had lost.

[dan_g_28]

September 28, 2008
This is the next day I kept track of. I believe there was one heavy bench day in between today and the last workout posted, but I really dont remember.

I should add that in addition to the heavy bench day we do a light day. We do a westside style DE day with 8 sets of 3 explosive reps.

Bench: warmup
225 x 3
275 x 3
295 x 3
315 x 3
330 x 3

Today felt a lot better. I was very happy with the gains.

[dan_g_28]

November 17, 2008
Im just gonna skip ahead to today since my notes were kind of a mess until now. Today was my first heavy bench day in a couple weeks. It felt awesome. Probably my best bench workout ever. Im gonna start workin up with 3 reps to a 3 rep max each week. BTW everything is 100% raw.

Weight today was 200 lbs.

Bench: warmup
225 x 5
275 x 3
315 x 3
340 x 3
365 x 3
385 x 3

Incline dumbell press: 80 x 12
100 x 12 (heaviest dumbells gym has, Gay.)
100 x 12

incline dumbell fly: 55 x 10
65 x 10

weighted dips: +90 lbs. 3 sets of 10

Overall it was a great workout and I already cant wait for next monday.

[muscle_g]

Strong benching brother!!!

[dan_g_28]

Originally Posted by muscle_g

Strong benching brother!!!

Thank you sir, I appreciate it. Ill try my best to get a couple videos posted. My gym is normally really dead on Sundays so maybe ill move heavy bench to Sunday this upcoming week and get a couple videos taken. Hopefully ill get 390 for 3.

Any advice/comments are greatly appreciated guys.

[dan_g_28]

11/24/2008 Chest

Last week was a pretty dissapointing week for training. My knee hurt all week so i was unable to squat or deadlift. Hopefully this week will be better.

Bench: warmup (all sets raw)
275 x 3
315 x 3
340 x 2
375 x 2
405 x 2 (rep pr)

I am extremely happy today with bench. Ive never done 405 for 2 until today. First rep was very easy, second was a little slow but smooth all the way up.

Incline dumbell Press:
90 x 10
100 x 10
100 x 10

Weighted Dips:
+90lbs x 10
+135lbs x 10
+135lbs x 10

Cable crossover: just did 3 lighter sets for a little burnout. Felt good.

Overall it was a great workout. Hoping to work up to 395 or so for 3 next week.