waitlifter82's Log

[waitlifter82]

Thought I might as well start a new thread with this new routine.

My old thread is at: http://forum.bodybuilding.com/showth...hreadid=222294

The plan on following this DFHT routine for the next 8 weeks or so: http://216.239.39.104/search?q=cache...hl=en&ie=UTF-8


Just looking for lean gains. I'm not "officially" bulking, but I expect to put on about 5-10 lbs. following this plan. I will also do 2-3 cardio sessions per week, probobly Wendesday and Saturday.

Let the games begin:

[Heisman]

Games? You better treat this as more than a game if you want to beat me to 400!

I'll be following, of course.

[waitlifter82]

Week 1: Session A Upper Body

Incline DB Bench: 55x5, 60x5, 65x5

CloseGrip Bench Press: 115x8, 125x8

Chest Dips: 2x10 (bw)

Tricep Dips: 1x10 (bw)

DB extensions: 60x10, 65x10

Seated Military Press (5 sec eccentric): 105x5, 105x3, 105x2

DB Overhead Press: 40x8, 40x7

BB rows: 95x8, 115x8, 115x8

Pulldowns: 96x8, 96x8

Upright Rows: 65x10, 70x10

Barbell Curls: 65x7, 65x6

DB Curls -seated: 30x10, 30x8

Forearms: 15x16

Workout Time: 55 minutes

Notes: It felt wierd working my whole body in one session. Weights were down on the end of the push and pull exercises, but that was expected. I really didn't push myself too hard on all the exercises, since this was the first time doing this routine. However, I did take little rest between sets and was flying all around the gym.

Tommorrow: Session C Lower Body

[Heisman]

Nice workout. Watch your shoulders with the upright rows. Maybe you should do side laterals instead?

[waitlifter82]

Originally posted by Heisman
Nice workout. Watch your shoulders with the upright rows. Maybe you should do side laterals instead?

LOL... I knew you were going to say that

[Heisman]

Originally posted by waitlifter82
LOL... I knew you were going to say that

Did you see my first post in here? I'm pretty fast.

[Younglifter14]

Good luck with DFHT. It was great. I enjoyed it and got grerat results from it.

Young

[waitlifter82]

Quick Question:

What are "Reverse Hypers"??

I'm studying what I'm going to do tommorrow morning and have no idea what these are??

[Younglifter14]

• You can substitute pull-through for reverse hypers if you don't have access to a reverse hyper machine. (If you don't know what a pull-through is, go to www.elitefts.com and check the "ask Dave" section. You'll find a description there.



"Reverse Hypers...

Use enough to weight to make it worth your effort. Some people I see will get on it and put two ten pound plates on there. You will not get enough front swing that way. You need enough weight to have it pull you forward to stretch and open the spine up for the desired effect.

I have also seen people go too crazy on the back swing and bring their legs way up above their body. You only need to bring the legs up so that they are sticking straight out along the same line as your body.

Lean Over the flat pad. Grasp both handles, Then hook your feet in the stirup straps and swing the weight back using your hips to move the bar..."

taken from: http://forum.mesomorphosis.com/showt...p?t=682&page=1


Young

[waitlifter82]

Week 1: Session C Lower Body

BB Squats: 205x5, 205x5, 205x5, 205x5, 205x5

Good Mornings: 45x5, 65x5, 65x5

Front Squats on Smith 105x8, 115x8

SLDL: 185x8, 195x8

Donkey Calf Raises Machine: 180x10, 220x10, 260x10

Also, worked on Cleans. Since I've never done any Olympic lifting, I want to get the form down. I just did the bar for about 5-10 minutes.

Workout Time: 35 minutes

Notes:
First time doing good mornings, so I did a real light weight. Squats were surprisingly easy, except for the last set. But none of the sets were to failure. Like I said in my previous posts, I just want to experiment w/ the weights the first week.

Tommorrow
Cardio/Abs/Obliques

[waitlifter82]

Week 1: Session I Cardio/Abs/Obliques

Bike 10 minute warmup

Treadmill

0.25 miles @ 7.5
1 min. walk
0.25 miles @ 8.5
1 min. walk
0.25 miles @9.0
1 min. walk
0.25 miles @9.5
1 min. walk
0.25 miles @10.0
1 min. walk
0.25 miles @ 7.5
1 min. walk
0.25 miles @8.5
2 min. walk


Weighted Leg Lifts: 25x10, 25x10, 25x8

Weighted Decline Crunches: 25x10, 35x6, 35x5

Cable Turns: 10x10, 10x7, 10x6 (each side, no rest)

Weigted Side Lifts: 35x8, 35x5, 35x3 (each side, no rest)


Notes:
Surprisingly, my hamstrings were a little tight this morning (when I did my workout). For this reason, running sprints was a little tougher-and the fact that I haven't had a long run in three weeks. My legs have gotten more sore as the day progressed, and right now, they are EXTREMELY tight.

Tommorrow
Workout B: Upper Body

[waitlifter82]

Week 1: Session B: Upper Body

Decline DB: 65x8, 65x7, 65x5

Flat Flys: 25x8, 27.5x6

Push Press: 85x5, 100x5, 100x5

Pullups - very wide grip: 8xbw, 4xbw, 4xbw

Free Motion Lat Machine: 12x8, 12x3+dropset

Low Cable Rows: 45x12, 60x6

Lateral Raises (rear/side sprsets): (25x10, 17.5x4), (25x10, 15x6)

CG Bench: 115x10, 135x6

Ez-bar extenstions on Incline: 40x18, 40x11 (+bar)

Barbell Curls: 75x5, 75x5, 75x4

Hammer Curls: 20x20, 27.5x12

Forearms: 15x18, 15x18


Notes:
Didn't get much sleep last night b/c of school and work. I still made it to the gym at 7am, but I was so drained. I'm pretty stressed out being the end of the semester and all (exams and projects). It's starting to affect my performance in the gym. It wasn't a bad workout, it's just the weights felt heavier then they should have.

Tommorrow
TBA (if legs are too sore, cardio/abs... if not, leg day!!!)

[waitlifter82]

Week 1: Session D Lower Body

BB Squats: 185x10, 185x10, 185x9

Deadlifs then Trap Shrugs: 135x5, 205x5, 225x5, 245x5, 135x15, 135x10

Front Squats BB 0x8, 95x8, 115x8, 135x5

Leg Extentions (90x6 Each, 180x3), (90x6 Each, 180x3)

Donkey Calf Raises Machine: 280x10, 300x12, 340x12

Girly Leg machines (sprsets - glute/groin) (70x10, 100x10), (70x10, 100x10), (70x10, 100x10) - no rest btween sets

Sprints (15sec spring, 30 sec walk)x6

Workout Time: 50 minutes

Notes:
Feeling much stronger on squats. It's hard to go lighter for the higher reps, but it's what the program called for. This was the first time I did deadlift/shrugs and front squats on BB. I had to experiment w/ each of these to see how high I could go (not too high).

Tommorrow
Cardio/Abs/Obliques

[Heisman]

Front squats with a barbell is a lot better than the smith.

About the hamstring tightness, there is a reason why people avoid cardio before and after leg day.

I did shrugs with a trap bar for the first time today (not too heavy) and it was awesome. It feels a lot better with a trap bar then a regular bar.

I hope the 245 wasn't too hard to stand up with.

[waitlifter82]

Originally posted by Heisman
Front squats with a barbell is a lot better than the smith.

What percentage of weight can I expect to do on front squats compared to regular squats?? (rough estimate)


About the hamstring tightness, there is a reason why people avoid cardio before and after leg day.

Yeah, b/c the're pussy's


I did shrugs with a trap bar for the first time today (not too heavy) and it was awesome. It feels a lot better with a trap bar then a regular bar.


What's a trap bar?? Is the thingy where you basically stand between two bars??

I hope the 245 wasn't too hard to stand up with.

I knew you were going to give me **** about this.... it's been a while since I went heavy on deads.... maybe I'll do some on Tuesday to shut you up

[Not So Big]

good lifts brotha
i think you and heisman and everyone else lie about your deadlifts! j/k lol, EVERYONE does more then me on them.. it pisses me off sometimes good job tho and keep up the good lifts

[Heisman]

He he, I haven't gone heavy on deads for 3 weeks I think. Damn shoulder. I'm better now, and I will be going heavy tomorrow, but I have no idea what to expect. We'll see.

The trap bar is where you stand in the middle. I thought you said you did a trap bar deadlifts then shrugs, but you just said deadlifts then traps. I misread.

Are you using a cross armed grip or a clean grip for the front squats? Just keep doing them until you get used to them and see how good you are with them (that's my way of saying I don't know how heavy it should be compared to your regular squat ).

[waitlifter82]

Week 1: Session II Cardio/Abs/Obliques

Bike 5 minute warmup

Bike 30 minute Speed Inteval (L8, L7)

Total kcals~410

Weighted Leg Lifts: 27.5x10, 27.5x10, 27.5x8

Weighted Decline Crunches: 35x10, 35x8, 35x6

Cable Turns: 11x10, 11x6, 11x6 (each side, no rest)

Notes:
This cardio session felt great!! HR was around 180 the whole time!! Also increased the weights on all ab exercises!!

Tommorrow
Rest

[Not So Big]

how do you do a weighted leg lift?
how do you like your new routine so far also

[waitlifter82]

Originally posted by Not So Big
how do you do a weighted leg lift?

DB between legs. I then lift my knees to my chest.


how do you like your new routine so far also

I'm loving it!! At first, I didn't like working everything (upper body) in one session. But as long as I keep everything intense (and heavy), I think I'm going to see some results.

[Heisman]

180 is pretty high. You must have been breathing really hard.

[invast]

Originally posted by Heisman
180 is pretty high. You must have been breathing really hard.

ya :/

[waitlifter82]

Week 2: Session A Upper Body

Incline DB Bench: 60x5, 70x5, 70x4

CloseGrip Bench Press: 135x7, 135x5

Chest Dips: 1x12, 1x10 (bw)

Tricep Dips: 1x10 (bw)

EZ-bar ext. on incline: 50x11, 50x6 (+bar)

Seated Military Press (5 sec eccentric): 105x5, 105x3, 105x3

DB Overhead Press: 45x8, 40x7

BB rows: 125x8, 125x5, 115x8

Pulldowns: 108x8, 108x6

Upright Rows:

Barbell Curls: 70x8, 70x6

DB Curls -seated:

Forearms: 20x20

Workout Time: 55 minutes

Notes: ****ing shoulder is acting up again!!! I strained in over the weekend at work (hoisting tables over my head and carrying them across the restaurant), and it carried over into the gym. Because of this, I didn't do a couple of exercises which really pissed me off. As for now, I'm going to avoid doing DB exercises, for I find these to put the most strain on my rotator cuff. I thing I hate about this is that I have to "guess" the right weight to use with this new program.


Tommorrow: Session C Lower Body (legs are DYING for some heavy squats)

[invast]

Originally posted by waitlifter82
Notes: ****ing shoulder is acting up again!!! I strained in over the weekend at work (hoisting tables over my head and carrying them across the restaurant), and it carried over into the gym. Because of this, I didn't do a couple of exercises which really pissed me off. As for now, I'm going to avoid doing DB exercises, for I find these to put the most strain on my rotator cuff. I thing I hate about this is that I have to "guess" the right weight to use with this new program.

Have you tried rotator cuff exercises? They seem to help people alot when they are having shoulder problems. Just a suggestion.

[waitlifter82]

Originally posted by invast
Have you tried rotator cuff exercises? They seem to help people alot when they are having shoulder problems. Just a suggestion.

Will look into it.. thanks

[waitlifter82]

Week 2: Session C Lower Body

BB Squats: 215x5, 225x4, 215x5, 215x4, 205x5

Good Mornings: 75x5, 95x5, 95x5

Front Squats on Smith 115x8, 125x8

SLDL: 205x8, 225x6

Donkey Calf Raises Machine: 340x12, 360x12, 360x11

Had some extra time (woke up very early) so I also added a seated calf dropset and 3 sets of static leg extensions (always trying something new)
I tried to work on form with hanging cleans, but after one rep w/ just the bar, my shoulder flared up again (very badly). I just hope it heals up by Thursday.

Wow, I have a lot of "" even though I have increased weights on a lot of things. Just shows how high my expectations are.


Workout Time: 55 minutes


Tommorrow
Cardio/Abs/Obliques

[Younglifter14]

great workouts. Hope your shoulder gets better.

Young

[waitlifter82]

Week 2: Session I Cardio/Abs/Obliques

Bike 10 minute warmup

Treadmill

0.25 miles @ 8.5
1 min. walk
0.25 miles @ 9.3
1 min. walk
0.25 miles @9.8
1 min. walk
0.25 miles @10.3
2 min. walk
0.25 miles @9.0
1 min. walk
0.25 miles @ 9.0/10.0
1 min. walk
0.25 miles @9.0/10.0
2 min. walk


Weighted Leg Lifts: 30x7, 30x7, (30x5, 0x8)

Weighted Decline Crunches: 35x12, 35x9, 35x8

Cable Turns: 11x13, 11x7, 11x4 (each side, no rest)

Weigted Side Lifts: 35x8, 35x6, 35x4 (each side, no rest)

~8 minutes worth of static crunches

Bike 15 minute cool down

Notes:
Legs were a little sore (surprise, surprise), but not as sore as last week. My endurance was very good, and I could have easily done more cardio. But I have to work very late tonight (until 11:30), and I don't want to be completely exhausted.

Tommorrow (very early)
Workout B: Upper Body

[waitlifter82]

Week 2: Session B: Upper Body

"()" indicate dropsets

BB Bench : 180x4, (175x4, 155x4, 135x5), (175x3, 155x3, 135x5)

Pec fly machine: (180x6, 120x4, 100x3), (180x3, 120x4, 100x4)

Push Press: (skipped-injury)

Pullups - very wide grip: 7xbw, 4xbw, 4xbw

Free Motion Lat Machine: (12x8, 9x5, 6x4), (12x4, 9x5, 6x6)

Low Cable Rows: (skipped-injury)

Lateral Raises (rear/side sprsets): (skipped-injury)

CG Bench: 145x5, 145x4

Ez-bar extenstions on Incline: 45x20, 45x12 (+bar)

Barbell Curls: 80x5, 80x5, 75x5

DB on preacher followed by ez-bar curls: (22.5x7, 30x5), (22.5x6, 30x6)

Forearms: 20x23, 17


Notes:
Yup, you guessed it. My shoulder is still aching. I "felt" it mostly on the bench (normal and CG). It's really pissing me off!!!!

I got about 3 hours of sleep last night. Had a bad case of insomnia, for I woke up at 4:30 and couldn't get back to sleep. So I just had a preworkout shake, and headed to the gym at 6am. Needless to say, there was nobody there (I go to a college gym). The only noticable gains were with arms. Not only are they gaining strength, but they are also growing.

Tommorrow
Workout D: Lower Body

[Younglifter14]

hope your shoulder gets better or your arms and everything else wont be growing for too much longer . Seems like your following it correctly. Maybe the drop sets tired out your shoulder and made it worse?

Young