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".
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Thread: BergMuscle's Lean Mass Training
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04-18-2010, 03:08 PM #1
- Join Date: Apr 2006
- Location: Oak Park, Illinois, United States
- Age: 67
- Posts: 12,136
- Rep Power: 37682
BergMuscle's Lean Mass Training
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04-18-2010, 03:33 PM #2
- Join Date: Oct 2006
- Location: Kentucky, United States
- Age: 59
- Posts: 21,321
- Rep Power: 48130
1st...woo hoo.
Is this your own routine or are you using one you found somewhere?My current log
http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753
A step backwards is better than a setback.
If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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04-18-2010, 03:59 PM #3
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04-18-2010, 04:09 PM #4
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04-18-2010, 04:24 PM #5
- Join Date: Apr 2006
- Location: Oak Park, Illinois, United States
- Age: 67
- Posts: 12,136
- Rep Power: 37682
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.
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04-19-2010, 04:32 AM #6
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04-19-2010, 04:43 AM #7
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04-19-2010, 06:58 AM #8
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04-19-2010, 08:00 AM #9
In on 1st page of what will become another long-running journal.
Hit it hard, Dan.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-19-2010, 12:07 PM #10
- Join Date: Apr 2006
- Location: Hawaii, United States
- Age: 58
- Posts: 10,138
- Rep Power: 11969
Woot 7rd...
WTF? Training for life and other stuff!
http://forum.bodybuilding.com/showthread.php?p=477872611
OTC PCT Guide
http://forum.bodybuilding.com/showthread.php?t=108385101
PH/DS Research? Start Here!
http://forum.bodybuilding.com/showthread.php?t=109153431
+++ Mirror Whore Coalition +++
Do what you always did, Get what you always got...
Do or do not, there is no try...
Owe:
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04-19-2010, 07:27 PM #11
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04-19-2010, 08:24 PM #12No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-20-2010, 05:19 AM #13
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04-20-2010, 05:42 PM #14
- Join Date: Apr 2006
- Location: Oak Park, Illinois, United States
- Age: 67
- Posts: 12,136
- Rep Power: 37682
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.
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04-20-2010, 05:45 PM #15
- Join Date: Apr 2006
- Location: Hawaii, United States
- Age: 58
- Posts: 10,138
- Rep Power: 11969
WTF? Training for life and other stuff!
http://forum.bodybuilding.com/showthread.php?p=477872611
OTC PCT Guide
http://forum.bodybuilding.com/showthread.php?t=108385101
PH/DS Research? Start Here!
http://forum.bodybuilding.com/showthread.php?t=109153431
+++ Mirror Whore Coalition +++
Do what you always did, Get what you always got...
Do or do not, there is no try...
Owe:
-
04-20-2010, 06:25 PM #16No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-22-2010, 02:50 PM #17
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04-22-2010, 03:51 PM #18
- Join Date: Apr 2006
- Location: Hawaii, United States
- Age: 58
- Posts: 10,138
- Rep Power: 11969
Ready for tomorrow!
Do work son!WTF? Training for life and other stuff!
http://forum.bodybuilding.com/showthread.php?p=477872611
OTC PCT Guide
http://forum.bodybuilding.com/showthread.php?t=108385101
PH/DS Research? Start Here!
http://forum.bodybuilding.com/showthread.php?t=109153431
+++ Mirror Whore Coalition +++
Do what you always did, Get what you always got...
Do or do not, there is no try...
Owe:
-
04-22-2010, 07:29 PM #19
- Join Date: Apr 2006
- Location: Oak Park, Illinois, United States
- Age: 67
- Posts: 12,136
- Rep Power: 37682
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.
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04-23-2010, 04:38 PM #20
- Join Date: Apr 2006
- Location: Hawaii, United States
- Age: 58
- Posts: 10,138
- Rep Power: 11969
WTF? Training for life and other stuff!
http://forum.bodybuilding.com/showthread.php?p=477872611
OTC PCT Guide
http://forum.bodybuilding.com/showthread.php?t=108385101
PH/DS Research? Start Here!
http://forum.bodybuilding.com/showthread.php?t=109153431
+++ Mirror Whore Coalition +++
Do what you always did, Get what you always got...
Do or do not, there is no try...
Owe:
-
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04-23-2010, 07:38 PM #21No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-24-2010, 07:07 AM #22
- Join Date: Oct 2006
- Location: Kentucky, United States
- Age: 59
- Posts: 21,321
- Rep Power: 48130
Nice DL's Dan.
Thanks for the link to your new routine...stopped reading after "20 rep squats" Have fun.My current log
http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753
A step backwards is better than a setback.
If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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04-24-2010, 04:33 PM #23
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
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04-24-2010, 05:14 PM #24
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04-24-2010, 05:55 PM #25
- Join Date: Apr 2006
- Location: Oak Park, Illinois, United States
- Age: 67
- Posts: 12,136
- Rep Power: 37682
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").
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04-24-2010, 08:15 PM #26
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04-25-2010, 01:42 PM #27
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04-25-2010, 01:47 PM #28
- Join Date: Apr 2006
- Location: Oak Park, Illinois, United States
- Age: 67
- Posts: 12,136
- Rep Power: 37682
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.
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04-25-2010, 02:14 PM #29No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-25-2010, 03:16 PM #30
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