davtown, BEAST in training..... staying lean, getting stronger, always sexy

[Davtown]

figured I might as well log on bb.com

stats:
5'6"
140lbs, single digit bf% (abs fully visible unflexed)
focus is increasing strength, conditioning, fitness, flexibility

my best lifts so far at this bodyweight:

deadlift
295x1
275x5

rack deadlift
420x1

weighted dips (my favorite exercise)
135x2
115x5

bench press
140x17 (goal is to rep BWx20)

squat (all squatting in this log is A2G - both back and front squats)
225x1

front squat
185x3

weighted HG pullups
45x5


I'm going to post this past weeks workouts, some of the numbers are from these sessions. PRs are always in RED

[Davtown]

*started at new gym across the street from my house*

Fri 2/22/08 - getting in the groove again

r/c exercises

Dips - they have a belt... back to weighted dips for me
bw x 8
25, 45, 70 x 6
90 x 5

My first time doing weighted dips since mid-october when I did 115x4x2sets. I stopped short of failure and decided to not go up in weight today. I'll ease back into this exercise, I seem to build strength pretty quick on it.

Inc DB Press
60 x 8,7
55 x 6

Cable X-Over
30x15
35x10

DB Curls
25x8
20x8
I was getting a lot of electric sensations in my right forearm, so I dropped in weight

Standing EZ Bar Curl (closegrip)
55x8
dropset: 55x6 --> 35x8

OH Cable Curl
25x10

Cybex Ab Crunch
70x20
90x12
80x20x2

Decline Situps
dropset: 25x15 --> BWx15

decent workout considering how beat my shoulders are from teh yoga. I'm fired up to be in a new, good gym that is so close to me, I'm gonna be a lot more active now.

[Davtown]

Sat 2/23/08

bike - 12 mins, avg HR ~125bpm

Clean&Press
45,65x10 (clean on first rep only)
95x3
115x2x3sets (push presses)

DB RDL
30,45,60x10

Front Squats - it's been ages...
95,135,155x3
175x2
-my depth was great on these (and comfortable). I tried a few reps with a clean grip with just the bar. It feels a lot better than it did in the past, but I am still not there with wrist/triceps flexibility.

GHRs (assisted - push off @ bottom)
2 sets of 6

SkullCrushers
35,65x10
85x4

wrist+triceps stretching using the bar in a rack

[Davtown]

Monday 2/25/08

Squats
115x5
135x5
155x5
185x2
205x2,1,1,2 (30s rest between sets)

Shrugs
135x20
185x8
235x5
185x15

Incline CGBP
95x6
135x3
115x6x4

Chest Supported Row
45x8
90x6x3

my 1st time doing Inc CGBP - 135 I could manage, but I'd rather focus on getting the movement down more right now.

Squats were good, I liked the 1-2 rep working sets w/ short rests in between.

[Davtown]

Wednesday 2/27/08

Deadlift
135x8
185x5
225x3
275x5

Weighted Dips
BWx10
25x8
45x6
70x4
90x6
115x5
135x2

Pullups
BWx8x2

EZ Bar Curls
45x12
45x8 -drop- 35x6

+abs (unweighted)

Goal for dips is BW+160 (for a 300lb total - if my bodyweight goes up, my goal will still be to total 300).... looking to hit that in the early summer.

[Davtown]

So my friend is in town for the week and came to visit. We had both already worked out earlier today (see my last entry), and were just sitting around talking. Since we both have memberships to 24 hour fitness, by 2 AM we were both itching to go to the gym again.... "hey, do you wanna go lift?" "hmm, well I already worked out today... yeah lets go"

We took in our preWO nutrition, hung out a bit more, then headed off to the gym... enter the 3 AM arm workout in the completely empty commercial gym. My previous entry's workout was from 12 hours earlier.

Wednesday 2/27/08, round 2 (I guess this would be Thursday at 3AM...)

dips
bw x 10

Incline CGBP
95x10x2

Skullcrushers (very strict)
65x12
75x8
75x10

DB Tate Press
30x10
32.5x8

Rev Grip Cable Extensions
40x20
50x15
60x12

EZ Bar Curl
65x6x2
65x5

Incline DB Curl
20x7x3

EZ Bar Curls - do a set not to failure and pass back and forth between each other without resting
45 x 5, 8, 5, 4, 5, 7

Cable Curl
dropset: 70x10 -- 60x6 -- 40x6

Reverse EZ Bar Curl
35x11
25x15

Weighted Situps
35x12x3

15 mins cardio


That was one of the most fun workouts I've had.... sometimes you need one of those. Being in a huuuge empty gym (that is usually overflowing) is awesome by itself. Time to go get some rest, since I did this double workout on 4 broken hours of sleep, and I've been up for way way too long.

[Davtown]

hmmm... it seems that I can't stop training. Having a gym so close to me has become a dangerous addiction

Friday 2/29/08

Front Squats
95x5
115x5
135x5
155x3
185x3
185x2

previous PR was 190x3, but I also weighed 20lbs more. I'll count this one.

Seated OH Press
45x10
65x8
95x6x3
95x8

These felt really good, considering my triceps are beat from dips on Wednesday and the latenight arms workout. I prefer standing... but after doing squats on Monday and deads on Wednesday, I decided to go with seated for the sake of lower back recovery.

CG Hammer Pullups - I'm surprised my strength is still up there on these. I'm glad to be doing them again
BWx8
45x5x2
45x4

Inc DB Press
45x20

45* Calf
160x15
160x20x3

Cybex Crunch
80x30x2


I also wanted to post this here just so I have it recorded in my log for my own future reference:
1 year ago I weighed 156 and I had 14.5" arms, and now I weigh 140 and I have 14.7" arms. I'm a little leaner then I was a year ago

[Davtown]

Quickie session, just cause I wanted to get off my ass and do something.

3/2/08 Sunday

HIIT cardio on bike, 12 minutes

CG Hammer Pull-ups
BWx8
25x5
45x6
BWx12

[Davtown]

OK, so I strained my sternum on Monday doing dips. Set a PR though.... 90lbs for 10 reps. The problem was I went too deep, I usually go to parallel (shoulder + elbow) or just under.... when you got that weight on it gets dangerous if you go too low. It's feeling way better, although I can still tell it is affected. Since it's cartilage, it doesn't get the blood flow you need for quick healing, so I'm going to ease back into pressing. At the end of next week I'll start some light incline pressing and see how it feels.

Had a good session today though

3/6/08 Thursday

Squats
135x8
155x5
185x5
215x3 - last rep below parallel but not a2g
215x3 - all reps a2g

Rack Deadlifts
135x5
225x5
275x3
315x3
365x1
405x5

CG Hammer Chins
BWx16 - pr?
35x8
BWx10

45* Calf - wanted 100 reps
180x25x2
180x20
180x15x2

Hanging Leg Raises
2 sets of 20

[Davtown]

3/10/08 Monday - tried a bit of pressing today, just wanted to get in the gym and do something... really quick workout.

DB Bench
30x20
40x12
50x10
65x8x2

BB Bench
145x15

treadmill, 5 mins high effort

sternum is feeling much much better, we'll see how it feels tomorrow.

[Davtown]

I went to the gym on Tuesday but I stopped after 10 minutes... I was feeling beat down. Got a decent w/o today though... can't complain with a PR

3/13/08 Thursday

bike, 8 mins, max HR 140

Front Squats
95x5
135x5
135x3
155x3
195x4
195x2

RDL
95x6
135x6
185x6
185x6
-now I remember why I've always done exercise with DBs... I don't get a good stretch in my hams with a barbell, don't know why.

Leg Extensions (dropsets)
130x10 -drop- 90x6
130x10 -drop- 90x8

Seated Leg Curl (dropsets)
90x10 --- 50x10
90x10 --- 50x10

45* Calf
180x20
270x12x3

bike - 10 mins, max HR 145

[Davtown]

3/14/08 Friday - good session today

Military Press
45x10
65x10
95x8
105x5
105x5
95x6

CG Hammer Chins
BWx8
BWx8
+45x8
+70x4
+70x3

BB Row
45x8
95x5
145x5
155x5
145x6

DB Shrugs
70x8
80x8
90x6
90x6

WG Pullups
BWx8
+25x3 - so close to getting 4
BWx6

Chest Supported T-Bar Row (widegrip)
45x12
45x12

Weighted Hypers
+10x10
+35x8
+55x10

[Davtown]

3/16/08 Sunday

hang cleans
warmups with 45 & 65lbs
95x2
95x2
I'm getting more comfortable in the rack position.

pullups not to failure
10, 8, 6, 4, 2

15 mins cardio, mix of running and high incline power walking. HR between 140-175

[Davtown]

so I have this sore spot right above my knee - it's really tender to the touch and a little painful. When pressed on I can feel a disfiguration underneath the skin. I think it came from the running yesterday. I'm not sure what it is, but it feels a bit better than last night - maybe just an inflamed tendon? Hopefully not a minor tear or anything. I walk a lot and it doesn't bother me at all when I do that, stairs are fine too. I'm just afraid to work my legs because... I don't want to get into the bottom position of a squat and have my quad just let go and tear or something.

3/17/08 Monday - Solid session today

Bench
45x15
95x15
115x8
135x8
155x5
185x5 - easier than I expected
195x5
slight spotter touch on last rep, but still pretty clean

Incline DB Press - solid, think this is a PR for volume, as well as comfortableness with the weight. Especially after benching
65x5
75x5
75x5
75x5

*sets with 75's alternated with....
WG Pullups
BWx5
BWx5
BWx5

Cable X-Over
45x8
45x8

EZ-Bar Curl (bar as 15lbs)
35x10
65x8
65x6

Overhead Cable Curl
30x12
30x12

Decline Situps
25x10
50x10
50x10
50x10

[Davtown]

3/19/08 Wednesday

Squats
95x8
135x5
135x3
185x3
220x3
205x5

Military Press
45x10
65x8
95x4
110x4
110x3

DB side Raises -alternated with- CG Chin-ups (explosive)
15x12 --- BWx3
20x8 ---- BWx3
25x8 ---- BWx3

Incline CGBP
95x5
135x6
145x5
155x3

Facepulls
60x10
70x10
70x10

45* Calf Press - very little rest
90x30,10,10,15,10,10,15 - 100 reps total

Dragonflags
BWx8
BWx5
these are damn hard... I probably didn't do 1 perfect rep but it was my 1st time. I've got a good start though, so I'll keep at it.

[Davtown]

First day of Spring.... a perfect day to train. Decided I was gonna be strong on everything today.
I was saving this workout for tomorrow, but.... I didn't. I'm gonna be really short on time tomorrow anyways.

3/20/08 Thursday

w/u: 2 mins of rowing

CG Hammer Chins
BWx8
BWx8
45x4
80x3

WG Pullups
BWx3
25x5

Rack Deads
135x8
225x5
315x3
365x2
405x2
425x2
405x2

1arm DB Row
75x10
75x12

HyperExtensions --superset with-- Seated Cable Row
25x10 --- 120x10
60x10 --- 120x10


notes: Awesome session. Goal for rack deads was 425x3, my grip gave out on the 3rd rep though. I hit all my other goals for today though! I haven't weighed myself in a while, I weighed in at 144lbs this morning. Also, my abs are f'kin sore from those dragonflags yesterday.

[JY_21]

dam man ur hittin pr's so often
great log!
keep working hard bro

[Davtown]

Originally Posted by jy6537

dam man ur hittin pr's so often
great log!
keep working hard bro

thanks man

I've been in LA this week staying with a friend, but I've still been working out... just haven't had a chance to update my log. Here's the first of 3 workouts.

3/24/08 Monday

Bench
45x10
95x10
115x8
135x5
155x3
185x1
205x3
205x2
135x19

Inc DB Press
50x8
70x6
70x2
60x6
just lost all my stamina here, yikes

Fly Machine
3 sets of 8-10, focus on peak contraction. 1 second squeeze at peak

BB Curl (15-20s rest)
50x8,8,5,5,5,4

EZ Bar Curl
45x10

Dragonflags
8,7

Weighted Hanging Leg Raises (dropsets)
20x10, bw x10
20x8, bw x8

[Davtown]

Update 2 of 3

Wednesday 3/26/08

bike - 5 mins

Front Squats
95x5
135x5
165x5
205x2

Back Squats
135x5
185x5
225x3
225x1

DB RDL
40x8
55x8
55x8
55x8

Leg Extensions - dropsets
110x12 --- 80x8
110x12 --- 80x6

Seated Leg Curl - dropsets
105x12 --- 75x12
105x10 --- 75x12

Standing Calf Raises (weighted)
3x8-12

[Davtown]

Update 3 of 3

3/27/08 Thursday

Standing OH Press
45x12
65x10
95x6
110x5
115x3
115x3
115x3
120x2 (+4 push press reps, + 10 sec hold overhead on last rep)

Standing DB OH Press
32.5x12
40x5 (+1 rep push press)

DB Side Raises
20x10
20x8

Inc CGBP
65x10
135x3
115x8
125x4
105x8

DB Tate Press
30x15
40x6
40x7

Dragonflags
4 sets of 6 reps
these are my fav ab exercise I've done... definitely a staple for me!

Hanging Leg Raises (straight legged)
BWx20
BWx20

cardio - 15 mins elliptical
3 mins warmup, 6 mins of HIIT, 6 mins of steady state

[Davtown]

3/28/08 Friday

HS High Row
180x10
230x8
180x12

Deadlift
115x5
135x5
185x3
225x3
285x3
300x1

1arm DB Row
80x8
80x8
80x6

Extra WG Pullups
BWx6
BWx5

WG Pullups
BWx5
BWx5

CG Seated Row - dropset
100x12 --- 70x10

CG Pulldown - dropset
115x8 --- 85x6

DB Shrugs
65x4
65x6
65x8
hah, I was drained at this point. Last time I shrugged I used the 90's. Didn't have chalk either today.

DONE.

I tweaked something in my upper left back/neck during pullups. Spent a while stretching/massaging, it feels better now but there's still something pinching there, especially when I look up at the ceiling.