Rdcopps Journal of Workouts, Supplements and Other Boring Stuff

[rdcopps]

I decided to start a journal so I could track my workouts and make general observations about the foods and supplements I've been taking and how I am responding to them. My goal is to be able to try different things (routines/supplements/diets) and make notations so that I can further my progress in the gym.

I'm at the beginning of changing my training program up, so this is perfect timing (IMO). I have switched over to Power Lifting since around October 2013. I've discovered a better sense of accomplishment in the gym since doing this and I am planning on continuing down this path.

Since this is my journal, and not a "sponsored log", I don't feel obligated in any way, shape or form to comment, post, remark, discuss, promote, or endorse anyone or anything.



This was the layout for Saturday's workout:

1. Conventional Deadlifts—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx5sets

2. Bench Presses—50%x5repsx1set, 60%x5repsx2sets, 70%x3repsx4sets

1. Rack Deadlifts (pins set at knee level)—50%x5repsx1set, 60%x5repsx1set, 70%x5repsx3sets

2. Lying Triceps Extensions—10repsx3sets

3. Hanging Leg Raises—15repsx4sets




Supplements

Hemo Rage - 1 scoop
Glutamine Drive - 1 scoop
Amino Drive - 1 1/2 scoops
Creatine Drive - 1 scoop




Dead Lifts

Set 1 - 230 x 5

Set 2 - 270 x 4
Set 3 - 270 x 4

Set 4 - 320 x 3
Set 5 - 320 x 3
Set 6 - 320 x 3
Set 7 - 320 x 3
Set 8 - 320 x 3


Bench Press

Set 1 - 150 x 5

Set 2 - 190 x 5
Set 3 - 190 x 5

Set 4 - 230 x 3
Set 5 - 230 x 3
Set 6 - 230 x 3
Set 7 - 230 x 3

Rack Pulls

Set 1 - 230 x 5

Set 2 - 270 x 5

Set 3 - 350 x 5
Set 4 - 350 x 5
Set 5 - 350 x 5

Lying Tri Extensions

Set 1 - 95 x 10
Set 2 - 95 x 10
Set 3 - 95 x 5

Hanging Leg Raises

Set 1-4 - 15 reps

Workout Notes:

Being this is 2 days removed from the workout, I am still feeling the effects. The day after, my entire body was sore, with emphasis on my lower back, traps and abs. Today, my abs are still sore and there is slight soreness in my traps and lower back. With that being said, I liked the workout and see a lot of potential in it.

Was planning on working out today, but had a rough night sleeping because of the kids and woke up not feeling good enough for the gym. Plan on hitting it tomorrow.

http://www.mikemahler.com/online-lib...and-power.html

[rdcopps]

Workout - 6:30 AM

Supplements

Hemo Rage - 1 1/2 scoops (PWO)
Amino Drive - 1 scoop (Intra)
Creatine Drive - 1 scoop (Post)
Glutamine Drive - 1 scoop (Post)
Lean Pro 8 - 1 1/2 scoops


Day One

1. Squats—50% of one-rep maximumx5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x1repx4sets

2. Push Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 85%x1repx4sets

3. Squats—50%x5repsx1set, 60%x5repsx1set, 70%x5repsx1set

4. Dumbbell Shoulder Presses—10repsx3sets

5. Standing Good Mornings—10repsx3sets



Current 1 RM:

Squats - 400
Push Press - 200


Squats

Set 1 - 200 x 5

Set 2 - 240 x 4
Set 3 - 240 x 4

Set 4 - 280 x 3
Set 5 - 280 x 3
Set 6 - 280 x 3

Set 7 - 320 x 3
Set 8 - 320 x 3
Set 9 - 320 x 3

Set 10 - 360 x 1
Set 11 - 360 x 1
Set 12 - 360 x 1
Set 13 - 360 x 1


Push Presses

Set 1 - 100 x 5

Set 2 - 120 x 4
Set 3 - 120 x 4

Set 4 - 140 x 3
Set 5 - 140 x 3

Set 6 - 160 x 3
Set 7 - 160 x 3
Set 8 - 160 x 3

Set 9 - 170 x 1
Set 10 - 170 x 1
Set 11 - 170 x 1
Set 12 - 170 x 1


Squats

Set 1 - 200 x 5
Set 2 - 240 x 5
Set 3 - 280 x 5


DB Presses

Set 1 - 60 x 10
Set 2 - 60 x 10
Set 3 - 60 x 10

Good Mornings

Set 1 - 140 x 10
Set 2 - 140 x 10
Set 3 - 140 x 10

* Good pace throughout entire workout
* Stomach was a little upset, but didn't cause any issues
* Finished in just under an hour
* Squats - right where they needed to be considering no squatting in over a month
* Will substitute Push Presses for all Bench exercises
* Push Presses felt really good.
* Messed up on DB presses - should've done 5 sets, not 3.
* Good weight on DB Presses
* Good Mornings - weight was good. grind at the end
* Hamstrings already tight

[rdcopps]

Rest Day

Observations

* Hamstrings have some tightness
* Right trap still tweaked from doing high pulls over a week ago
* Good sleep last night

[wishiwasdivin]

In for the journey.

[ODoyle99]

Subbed for RD's permanent log!! Gonna be following this workout closely for sure. Thanks for posting the link

[wishiwasdivin]

Just dropping by

[rdcopps]

In for the journey.

Subbed for RD's permanent log!! Gonna be following this workout closely for sure. Thanks for posting the link

Thanks guys! Always glad to have you both! Looking forward to moving away from the sponsored logs and just doing my own thing on my own terms.

Just dropping by

Planned on working out this morning, but after doing a lot of traveling yesterday for work, I was too tired. I'll be at it first thing in the morning.

[wishiwasdivin]

Traveling does beat you down. Rest up man and kill it.

[rdcopps]

Workout 6:30

Supplements

Hemo Rage - 1 1/2 scoops (PWO)
Amino Drive - 1 scoop (Intra)
Creatine Drive - 1 scoop (Post)
Glutamine Drive - 1 scoop (Post)
Lean Pro 8 - 1 1/2 scoops (Post)

Day Two

1. Deadlifts— 50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx5sets

2. Push Presses—50%x5repsx1set, 60%x5repsx1set, 70%x4repsx2sets, 80%x3repsx3sets, 70%x5repsx2sets, 60%x8repsx1set, 50%x10repsx1set

3. Seated Dumbbell Presses—10repsx5sets

4. RDLs —60%x5repsx1set, 70%x3repsx3sets, 80%x2repsx4sets (didn't complete)

5. Weighted Sit-Ups—10repsx3sets (didn't complete)


Dead Lifts

Set 1 - 230 x 5

Set 2 - 270 x 4
Set 3 - 270 x 4

Set 4 - 320 x 3
Set 5 - 320 x 3

Set 6 - 360 x 3
Set 7 - 360 x 3
Set 8 - 360 x 3
Set 9 - 360 x 3
Set 10 - 360 x 3


Push Presses

Set 1 - 100 x 5

Set 2 - 120 x 5

Set 3 - 140 x 4
Set 4 - 140 x 4

Set 5 - 160 x 3
Set 6 - 160 x 3
Set 7 - 160 x 3

Set 8 - 140 x 5
Set 9 - 140 x 5

Set 10 - 120 x 8

Set 11 - 100 x 10


DB Seated Presses

Set 1 - 55 x 10
Set 2 - 55 x 10
Set 3 - 55 x 10
Set 4 - 55 x 10
Set 5 - 55 x 10

* Hamstrings still had some tightness from Tuesday's squats
* Last set of Deads @ 360 - form was off and felt fatigued
* Push Presses felt good and hit target weight/reps. Had it been heavier, would've struggled
* Guy came up to talk to me about deadlifting and asked for advice. By the size of him, you would've thought he had been doing them all his life! Ended up sacrificing a good bit of my workout to explain the basics to him.
* Time became limited, so I was faced with either rushing through remainder of workout and struggling or following the workout until I had to leave. Decided to keep my same pace and left before RDLs. (routine calls for boxed DLs, but my gym only has 1 or 2 plyo boxes and neither are the ideal height. was planning on substituting RDLs in it's place)
* Totally spent at the end. Even if time had permitted, probably would've struggled with RDLs.
* Still liking the new routine. Recovery will be crucial in order to make gains.


Question for you guys (Carl and Ryan) - RDLs - how much weight do you use in comparison to DLs? I've done RDLs before, but never consistently. Plus, I have only been focusing on DLs for the last 10 months, so I have no clue as to what I could do on RDLs. Take your 1RM or 5RM for deads and compare them to your 1 RM or 5 RM for RDLs. How do they compare? Curious so next time I will have an idea of weight to use.

[wishiwasdivin]

We seeing that I don't do them the normal way I'm not sure I'd be of any help. The way I've been doing them is I've just bringing the bar 12 inches off the floor never locking out. So I've just been building my strength from that, I'll increase the weight usually on each set.

[rdcopps]

We seeing that I don't do them the normal way I'm not sure I'd be of any help. The way I've been doing them is I've just bringing the bar 12 inches off the floor never locking out. So I've just been building my strength from that, I'll increase the weight usually on each set.

You're right Carl. You're no help! Lol. J/K

Day Three

1. Squats—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx4sets

2. Push Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx3sets, 80%x1repx3sets

3. DB Front Raises—10repsx4sets

4. Seated Good Mornings—10repsx3sets


Supplements

Lipo6 Unlimited - 1 scoop (PWO)
Amino Drive - 1 scoop (Intra)
Creatine Drive - 1 scoop (Intra)
Glutamine Drive - 1 scoop (post)
Lean Pro8 - 1 1/2 scoops (post)


DB Front Raises

Warmups
25/30/35 x 10

Set 1 - 40 x 10
Set 2 - 40 x 10
Set 3 - 40 x 10

Squats

Set 1 - 230 x 5

Set 2 - 240 x 4
Set 3 - 240 x 4

Set 4 - 280 x 3
Set 5 - 280 x 3
Set 6 - 280 x 3
Set 7 - 280 x 3

Push Presses

Set 1 - 100 x 5

Set 2 - 120 x 4
Set 3 - 120 x 4

Set 4 - 140 x 3
Set 5 - 140 x 3
Set 6 - 140 x 3

Set 7 - 160 x 1
Set 8 - 160 x 1

Good Mornings

Set 1 - 140 x 10
Set 2 - 140 x 10
Set 3 - 140 x 10

* Irritated - all 3 squat racks taken when I got to the gym. One guy was squatting with his hands either draped over the 45's or with his hands through the holes in the 45's. And he only had 1 45 on each side!! And he had the puss pad on the bar because apparently it hurt his neck!!! This type of stuff sets me off. If you are there to workout, workout. If you are there so you can say you went to the gym, get out of everyone else's way who are there to work out.
* Irritation #2 - there was a guy there who kept the slack from his headphones in his mouth the entire time he was working out! WTF is that?!?
* Due to having to wait for a squat rack, by the time I got on one, I started with 230 instead of 200, to save time changing weights.
* Squats were easy and I blew through all the sets quickly.
* Push Presses - reaggrivated my right trap on set 6. This has been bothering me off and on now for probably 3 weeks. Sometimes I wake up, no issues. Other days I wake up and can barely turn my head. The last rep on set 6, I felt it tighten up from the base of my neck to my rear delt.
* Tried to finish Push Presses, but skipped the last set.
* Due to my trap bothering me, good mornings were a struggle, but managed to get through them.

[wishiwasdivin]

Will lol....

I just know that little movement has carried over to my deads pretty good. It has helped me with power/explosiveness off the floor and makes the overall lift easier.

[rdcopps]

Will lol....

I just know that little movement has carried over to my deads pretty good. It has helped me with power/explosiveness off the floor and makes the overall lift easier.

So, you're pulling from the floor and only about 12 inches? If it's helped you, I'm willing to give it a try!

And when did you go with Ergo? Was this recent?

[wishiwasdivin]

So, you're pulling from the floor and only about 12 inches? If it's helped you, I'm willing to give it a try!

And when did you go with Ergo? Was this recent?

Yeah it's helped me.. Yep yesterday

[rdcopps]

Yeah it's helped me.. Yep yesterday

Congrats! Heard a lot of good things about Ergo, but don't have much experience with their products.

[ODoyle99]

Question for you guys (Carl and Ryan) - RDLs - how much weight do you use in comparison to DLs? I've done RDLs before, but never consistently. Plus, I have only been focusing on DLs for the last 10 months, so I have no clue as to what I could do on RDLs. Take your 1RM or 5RM for deads and compare them to your 1 RM or 5 RM for RDLs. How do they compare? Curious so next time I will have an idea of weight to use.

Don't think I'll be much help either =/ I've never tested a max on RDLs. You could try those percentages of your deadlift max and see how they go? Or next time you do that workout instead of doing the prescribed reps you can figure out where your max is?

The new workout looks real good man. I'm soooooo tempted to switch over to either this one or sheiko haha.

When you were doing Madcow how were the size gains? I know its a PL routine, and I know it's different from this one, but I see people saying how russian routines don't result in a lot of size and with this volume and frequency I can't see how it wouldn't

[wishiwasdivin]

Just checking in my man

[rdcopps]

Don't think I'll be much help either =/ I've never tested a max on RDLs. You could try those percentages of your deadlift max and see how they go? Or next time you do that workout instead of doing the prescribed reps you can figure out where your max is?

The new workout looks real good man. I'm soooooo tempted to switch over to either this one or sheiko haha.

When you were doing Madcow how were the size gains? I know its a PL routine, and I know it's different from this one, but I see people saying how russian routines don't result in a lot of size and with this volume and frequency I can't see how it wouldn't

Geez, you and Carl are worthless!!! j/k. I'll probably use my dead max as a reference and just go from there. No big deal.

I looked at Sheiko, albeit very briefly. I think the little I did read talked about very long workouts. Like up to 2 hrs! I think that kind of eliminated that program for me. So far, I am really liking this program. When I did Madcow, I think I started somewhere around 204. When I stopped a couple of months ago, I was at 214 and my waist size hasn't increased any, so I definitely increased in size. And this was over a period of probably about 8 months or so, with a couple of short breaks in between. Not bad for someone approaching 40. Biggest thing with Madcow or any PLing routine is to make sure you get enough calories. You can't be cutting and expect to see strength (or size) gains. PLing gets a bad rap because some of the physiques are not the most aesthetic. But you and I both know that getting your calories doesn't give you free reign to eat like crap.

Just checking in my man

Thanks Carl. Traveled again yesterday, so I took this morning off. Will be back in first thing in the morning.

Saw Ergo is doing a big promo for their BCAAs (I think). Something like 100 bottles/trial sizes or something?!? I'm sure a lot of people will get in on that one!!!!

[wishiwasdivin]

You would be correct 100 you should jump over in get in on it.

[rdcopps]

You would be correct 100 you should jump over in get in on it.

I thought I was already going to be doing something for Ergo?

[wishiwasdivin]

I thought I was already going to be doing something for Ergo?

You are but you can get in on this as well

[rdcopps]

You are but you can get in on this as well

Good to know


Workout 6:45 AM

1. Squats—50% of one-rep maximumx5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x1repx4sets

2. Push Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 85%x1repx4sets

3. Squats—50%x5repsx1set, 60%x5repsx1set, 70%x5repsx1set

4. Seated DB Presses—10repsx5sets

5. Standing Good Mornings—10repsx3sets



Supplements

Uncut - 2 caps (PWO)
Amino Drive - 1 scoop (Intra)
Glutamine Drive - 1 scoop (Post)
Lean Pro 8 - 1 1/2 scoops (Post)


Squats

Set 1 - 230 x 5

Set 2 - 250 x 4
Set 3 - 250 x 4

Set 4 - 280 x 3
Set 5 - 280 x 3
Set 6 - 280 x 3

Set 7 - 320 x 3
Set 8 - 320 x 3
Set 9 - 320 x 3

Set 10 - 370 x 1 (92.5%)
Set 11 - 370 x 1 (92.5%)
Set 12 - 370 x 1 (92.5%)


Push Press

Set 1 - 100 x 5

Set 2 - 120 x 4
Set 3 - 120 x 4

Set 4 - 140 x 3
Set 5 - 140 x 3

Set 6 - 160 x 3
Set 7 - 160 x 3
Set 8 - 160 x 3

Squats

Set 1 - 280 x 5
Set 2 - 280 x 5
Set 3 - 280 x 5


Good Mornings

Set 1 - 150 x 10
Set 2 - 150 x 10
Set 3 - 150 x 10


DB Press
Set 1 - 55 x 10
Set 2 - 55 x 10
Set 3 - 55 x 10
Set 4 - 55 x 10
Set 5 - 55 x 10

* Squats felt good, went up 10 lbs on the singles (92.5%)
* Push Presses - Shoulder joints started to hurt on heavier sets. skipped singles.
* Bumped up squats on the 2nd go around.
* Switched the order of DB Press and Good Mornings to speed things up (already in the squat rack)
* DB Press - Last set was tough
* Good workout. with the esception of shoulder's aching, felt strong

[wishiwasdivin]

Strong squat work Doug.

10lb increase is good stuff

[ODoyle99]

Good looking workout! Tons of squats
How long did that take ya?

[wishiwasdivin]

Hope the weekend is going good for you?

[rdcopps]

Strong squat work Doug.

10lb increase is good stuff

I'll take whatever I can get!

Good looking workout! Tons of squats
How long did that take ya?

Thanks OD!
Workouts are taking around 1:15. I'm always feeling rushed to try to get everything in.

Hope the weekend is going good for you?

Thanks Carl! Actually, I almost drowned this weekend! Lol. I took the family to the US National Whitewater Center in Charlotte (we've been a few times) and went whitewater rafting. It was a blast until I fell out of the raft and got swept down stream! I bounced off of all kinds of rocks and stuff and probably swallowed about 2-3 gallons of water. It was all good though!

[wishiwasdivin]

I'll take whatever I can get!



Thanks Carl! Actually, I almost drowned this weekend! Lol. I took the family to the US National Whitewater Center in Charlotte (we've been a few times) and went whitewater rafting. It was a blast until I fell out of the raft and got swept down stream! I bounced off of all kinds of rocks and stuff and probably swallowed about 2-3 gallons of water. It was all good though!

Chit Doug glad your ok man that's some scary stuff.

[ODoyle99]

Thanks Carl! Actually, I almost drowned this weekend! Lol. I took the family to the US National Whitewater Center in Charlotte (we've been a few times) and went whitewater rafting. It was a blast until I fell out of the raft and got swept down stream! I bounced off of all kinds of rocks and stuff and probably swallowed about 2-3 gallons of water. It was all good though!

glad you're alright man!

[wishiwasdivin]

checking in brotha

[rdcopps]

Chit Doug glad your ok man that's some scary stuff.

glad you're alright man!

checking in brotha

Thanks guys. It was definitely a different experience! Lol. When I finally got out of the water, I started coughing out mouthfuls of water that I had taken into my lungs. Wasn't exactly painful, but I was pretty spent after that!



Didn't get a chance to post this workout the other day. I only ended up doing half the workout due to time.

Supplements

Hemo Rage - 1 scoop (PWO)
Amino Drive - 1 scoop (Intra)
Glutamine Drive - 1 scoop (Post)
Lean Pro8 - 1 1/2 scoops (Post)


1. Deadlifts— 50% of one-rep maximumx5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 90%x1repx4sets

2. Push Presses—50%x5repsx1set, 60%x4repsx2sets, 70%x3repsx2sets, 80%x3repsx3sets, 85%x1repx4sets


Dead Lifts

Set 1 - 230 x 5

Set 2 - 280 x 4
Set 3 - 280 x 4

Set 4 - 320 x 3
Set 5 - 320 x 3

Set 6 - 360 x 3
Set 7 - 360 x 3
Set 8 - 360 x 3

Set 9 - 410 x 1
Set 10 - 410 x 1
Set 11 - 410 x 1
Set 12 - 410 x 1


Push Press

Set 1 - 100 x 5

Set 2 - 120 x 4
Set 3 - 120 x 4

Set 4 - 140 x 3
Set 5 - 140 x 3

Set 6 - 160 x 3
Set 7 - 160 x 3
Set 8 - 160 x 3

Set 9 - 180 x 1
Set 10 - 180 x 1
Set 11 - 180 x 1
Set 12 - 180 x 1

* Felt good from start to finish
* Taking too long in between sets, not able to finish workout at this rate. Need to speed it up
* Nutrex supps are finished
* Didn't use as much leg drive on Push Presses
* Singles on Deads felt better than the triples!