The Dump, A Leeman Training Log Production

[babyslayer]

Affectionately named "The Dump", this training log is a testimate to the on going **** that my brother and I will be taking on all the people who love to talk crap online.



My goals for this thread is just to move some heavy ass weight, with allot of volume, frequently, and put on some absurd size in the mean time. Over the next siz months I plan to get every muscle in my body bigger, and stronger, than it has ever been before.


I will not be bulking, but as usual, i will be eating allot. My plan is to lose some fat, and put on allot of muscle. Considering I just started training legs and back again, and am now focusing on bodybuilding stuff (strength aswell) for upper body, i think that alone should do the trick for some recomping.


My split looks like this

chest/posterior chain (pulldowns, rear delt flys, calves, biceps)
off
shoulders/quads (pulldowns, rear delt flys, calves, biceps)
off
triceps/back (pulldowns, rear delt flys, calves, biceps)
off
off


I have no idea how my body will react to this kind of training, its allot of volume, and seemingly very frequent, but i think my body will adapt pretty fast and then my gains will be even better.


Back:
Rack Pulls From knee's
Pulldowns


Quads:
Close stance deep hack squats


Posterior Chain:
wide stance box squats
Romanians


Chest:
pause bench
incline bench
dumbell flat bench
dumbell incline
etc


Shoulders:
standing militarys
seated behind the neck presses
dumbell shoulder press
Smith Upright Rows
Dumbell Side Laterals
Dumbell Front Raises
etc


Triceps:
Close Grip Bench
Dips
Jm Presses
Overhead Extensions
Incline Tate Presses
etc


Calves:
DC Method


thats my basic plan.

[babyslayer]

My brother will be posting some, if not all of his workouts here as well. I just moved from florida to missouri (for 6 months) so this will be a good way for us to keep up to date with each others training.

[HumanHorrorFilm]

Good to see you finally rock a journal here man. Subb'd, 1st, all that jazzGood luck on the BW OHP first of all. Looking forward to see big ass numbers.

[_NimbusTim_]

I'm in!

[Big Sexy J]

In!!!

[theflyingdutch]

sub'd

i really enjoyed your training posts in the BW OHP thread, they really inspire me to push harder. go for it.

[swolegantor]

Why only 2 back exercises.

Personally i want to see a log of you just training back until you can comfortably soar through the sky on your lats. Helping small children around the world by comfort of death.

[EinMassengrab.]

in for the raping.

[fennway4414]

Good luck with everything BS. **** the haters.

[eXpiRaTioN_DaTe]

WHOA!!! could you chill the hell out? seriously

[drewwwww17]

was following your training from the overhead press thread was going to suggest that you make a log someone beat me to it looking forward to some updates good luck with the heavy lifting

[sheepyd]

In for the kill...

[babyslayer]

Good to see you finally rock a journal here man. Subb'd, 1st, all that jazzGood luck on the BW OHP first of all. Looking forward to see big ass numbers.

thanks

I'm in!

In!!!

thanks guys

sub'd

i really enjoyed your training posts in the BW OHP thread, they really inspire me to push harder. go for it.

thank you

Why only 2 back exercises.

Personally i want to see a log of you just training back until you can comfortably soar through the sky on your lats. Helping small children around the world by comfort of death.

This is very true, i will have to take another look at my back training.

in for the raping.

lol

Good luck with everything BS. **** the haters.

thank you

WHOA!!! could you chill the hell out? seriously

indeed

was following your training from the overhead press thread was going to suggest that you make a log someone beat me to it looking forward to some updates good luck with the heavy lifting

thanks man

In for the kill...

thanks for the encouragement guys.

[babyslayer]

On back day im gonna add in

chest supported rows
Smith Shrugs
behind the back smith shrug
standing calf raise shrug/dumbell shrug superset


(i want traps so big that it would be impossible for people not to notice them)



the most work i ever did for traps, was a set of shrugs here or there, perhaps rack pulls, or deadlifts, or romanians. Never did near this much direct work, or focused on size at all for that matter, not to mention volume on rack pulls. My traps will probably look like something out of this world in a while.




So to sum it all up


Sunday:
Pause Bench
Incline Bench
Dumbell Flat Bench
Dumbell Incline Bench
Wide Stance Box Squat
Barbell Romanian
Calf Raises
rear delt fly's
t-bar pulldowns to chest


Monday: Off


Tuesday:
Standing Shoulder Press
Seated Behind The Neck Press
Dumbell Shoulder Press
Smith Upright Row
Dumbell Side Lateral
Dumbell Front Raie
close stance deep hack squats
calf raies
rear delt fly's
reverse grip pulldowns


Wednesday: Off


Thursday:
Close grip bench
dips
jm press
overhead extension
incline dumbell tate press
rack pull/wide grip pulldown superset
chest supported row
smith shrug
behind the back smith shrug
standing calf raise dumbell shrug superset
calf raises
rear delt fly's


Friday: Off


Saturday: Off


if i happen to have any time left over after the workout, il use it to hit some volume with cables, like pushdowns and overhead cable extensions for triceps, front and side cable raises for shoulders, cable fly's or dumbell fly's for chest etc.

[sheepyd]

(i want traps so big that it would be impossible for people not to notice them)

[skinnycalves]

Im very eager to see a babyslayer recomp.

[swolegantor]

Thats the volume I like to see, have you ever thought of DC training? I think it would be perfect for you.

[skinnycalves]

This journal must be adorned with the infamous George Leeman quote

"I have such a big ego that when i take a ****, i take it out of the bowl and frame it on the wall"

-George Leeman in response Sudgen Barbell

[Ion.357]

in St. Louis?

[babyslayer]

jacked

Im very eager to see a babyslayer recomp.

it should be good, considering i havent been training legs or back, i coulddo a full fledged diet and still gain muscle. So i cant really go wrong.

Thats the volume I like to see, have you ever thought of DC training? I think it would be perfect for you.

I have considered dc training, never tried it tho. I often use the basic principals of 1 set per exercise, pushing for more weight/reps each workout, and that has worked well for me.

This journal must be adorned with the infamous George Leeman quote

lol

in St. Louis?

yep, earth city.

[babyslayer]

Incline (havent done these in FOREVER)
135x5
185x30

starting light on these, gonna add 30lbs a workout...


pause bench
135x5
225x3
315x3
365x6

i was quite fatigued from the incline, the 30 reps gave me a pump that just didnt want to go away. Im gonna do incline first, some day il start doing flat bench as my first exercise, but to be honest, im really liking doing it somewhat fatigued. In a few weeks/months il switch to flat bench first.

Incline Dumbell Presses (never do these, and i hate dumbells)
100'sx6
125'sx7 will be stronger next workout



dumbell flat bench (again never do these)
100'sx7
125'sx6 will be stronger next time.


Incline dumbell fly
40'sx15

flat dumbell fly
40'sx12

decline hammer strength press
2 plates per side x 40

(dc chest stretch held for like 45 seconds)


t-bar pulldowns superset with rear delt flys
1x10 / 1x15
3x6 / 3x11-13

calf raises
DC method


wide stance box squats, (just bellow parallel)
135x5
225x3
315x3
455x5 (left alot in the tank, will be stronger next time)

romanian deadlifts
225x5
315x5
405x10 (left allot in the tank aswell)


curls and such


good workout, not that much volume, but im almost positive that il be able to make gains on every exercise next workout. Dumbell exercises were weak, but im pretty sure that once i get used to the form that il get allot stronger on them.

as the weight gets heavier on incline, il stop fatiguing as much, and that should allow me to do more weight on bench, aswell as everything else.

[Ka0s]

a babyslayer log? epic.

[drewwwww17]

do you train at a gym or at home? or alternate between them? strong db presses considering you never do them

[animalfan]

sub'd

[babyslayer]

a babyslayer log? epic.

thanks

do you train at a gym or at home? or alternate between them? strong db presses considering you never do them

i train at a 24 hour fitness, best gym i have ever trained at. I moved so i cant train at home.

sub'd

thanks

[Norse1308]

****ing in.

[babyslayer]

shoulders: back support, belt, eblow sleeves, wrist wraps
135x5
225x4
275x2
320x5 locked out the last rep

WOOOOOOO!!!!!!!!!!!!!

seated behind the neck press, belt and wrist wraps, arms only going down to parallel
135x5
185x4
225x3
275x3

wana get up to 315 for 5-10 reps on these

seated dumbell shoulder press, pausing dumbells on shoulders
75x5
110x10

stronga

upright rows: decided to ditch the smith machine
135x10
185x6
225x5 PRR!!!


Dumbell side lateral (2 arms at once)
35'sx10
65'sx5
90'sx4-5 cant remember PRRRRRRR!!

Dumbell front raises
30x10
60x10
105x5 YEAAAHHH

cable front raises
1x20
1x10
------------
wide grip t-bar pulldown to chest, superset with rear delt fly's, and standing calf raise shrugs:

2 rounds, dont care to remember sets/reps
----------
close stance deep hack squats
135x5
225x5
315x5
405x5
495x5
675x3 PR

calf raises
DC method
-----------
side laterals
15x20
25x15
35x10

dumbell curls
50x10
60x5
70x5
80x5

standing barbell curls
65x10
95x10
115x10
145x10 cheating

dumbell preacher curls
25x10
35x10
45x10

cable curl
stack x 3x20
--------
rear delt fly's
4x?
--------
cable side lateral
3x?
--------
hammer curls
15x10
25x10
35x10
45x10




was at the gym for like 3.5 hours.... not by choice tho..


I have got my diet allot better, allot of chicken, turkey, beef, allot of good carbs, its FAR from perfect and it changes every day. but im putting allot more effort into it and its paying off.


im also getting to bed every night, which is new for me. Im thinking this regular sleeping + diet + new training style is really gonna do me some good.


As tiime goes on all il add more exercises for quads, and calves. But for the time being il just stick with my hack squats.

[crackyflipside]

Contrast showers, descending showers, and ice work wonders for restoration.

...and sub'd.

[rob1992]

subbed for sure

[Rawngus]

subd