DBCB314's Step to the Front of the Bus

dbcb314 · 12-13-2006, 07:54 PM

New Journal. I had one in the PL section but I quit it a while ago.

I will have my routine up and the workouts I did earlier this week in a second...

AHTTG · 12-13-2006, 07:54 PM

First!

Damn it feels good to be a gangsta

The Real Deal · 12-13-2006, 07:59 PM

Damn it feels good to be a fat ass.

mike_d · 12-13-2006, 08:03 PM

I like

wh0died · 12-13-2006, 08:05 PM

Are you doing the 4-day 5x5 that IA posted?

mjw8204 · 12-13-2006, 08:25 PM

Word. I've been following your journal on IA.

dbcb314 · 12-13-2006, 08:34 PM

Quote:

Originally Posted by wh0died

Are you doing the 4-day 5x5 that IA posted?

For the most part. I am not training under him so I am not doing the "official" 4-day 5x5, but I am trying my best haha. I threw a few modifications in there and I am tinkering with the loading trying to get it right. I learned a lot from the first cycle of it so the next one will be much better I hope.

Quote:

Originally Posted by mjw8204

Word. I've been following your journal on IA.

Cool, I am posting the same stuff in each (workout wise), so follow either one.

dbcb314 · 12-13-2006, 09:02 PM

Right now I am running a routine IA wrote. He calls it a 4-Day 5x5.

http://www.ironaddicts.com/forums/sh...75&postcount=1

Because of injuries and some other things, I am not doing that to the T, but that is my basic template.

Sunday
Chin Ups 10x3
Bent Knee Goodmorning 5x5 static
Biceps 3x8
Abs

Tuesday
Bench Press 5x5 ramping
2 Board Bench Press 2x3
Triceps
Shoulders

Thursday
Squats 5x5 static
90* Rows 5x5 static
Hamstings/Lower Back
Abs

Saturday
Bench Press 5x5 static
Seated Military Press 3x5
Triceps
Chest

- I am actually experimenting next cycle in adding some machine isos at the end of some workouts to work on some weak body parts.

Loading wise... Weeks 1-3 are ramping weeks. Ramping starts low but increases fast. Week 4 is PR week where I try to hit my target weights. Week 5 is a deload week. From there on, it is up to me. If I feel like going heavy, I will spend a few weeks working towards a 3RM or 1RM. If I don't feel like it, I will start back at Week 1 and start ramping the weights up again.

That is it. I keep it short, simple and sweet. For those that don't know me well, I train for mostly strength, especially in the big 3. But I am not a powerlifter, I do no compete. I care what I look like but not enough to devote a whole training session to bring up my arms and **** like that. So I am not a bodybuilder.

Diet wise... right now I am slowly cutting. I am 220 lbs at about 15% so I have lost 5lbs so far. Trying to get down to about 12% or 215 lbs. I don't care for abs, just trying to get the fat to a more reasonable percentage.

dbcb314 · 12-13-2006, 09:07 PM

Here are this weeks workouts... right now I am in Week 4 (peaking week)...

BTW... these workout posts come straight from my personal computer log, so if something doesn't make since, just ask. I write if for me, and then just copy and paste it.

Week 4

Weight: 220 lbs
Waist: 36 in
Body fat: 15%
Upper Thighs: 28 in
Arms: 17.5 inch

Sunday, December 10, 2006
Notes: Slept well last night. Woke up rested. Most of the soreness from yesterday was gone. My right knee was bugging me but I do not know why.

[warm up: Lat Pulldowns: 50x30; 45* Back Extension: BWx20; DB Curls: 15x25; Close Grip Bench Press: 45x30]

Chin Ups: BW+45x3x10

- Hit my target with easy.

Bent Knee Goodmorning: 45x10, 135x5, 185x3, [belt] 235x5x5 PR 5lbs
- I have done this weight before 3x5, but I didn’t count it because the form was awful. This time
I did 5x5 with it and man handled it. Seems I am finally progressing on GM’s again.

BB Curls: 45x8, 110x8x3
Standing Cable Crunches: 80x25x3
- These are NOT cable standing ABS. Different exercise, I don’t know what to call it though.
Workout Notes: Great workout. I keep feeling stronger and stronger. I hit all of my target weights with ease. For one, this shows I will need to be more aggressive with my week 4 weights next time. For two, it shows how strong I have felt the last couple of weeks. Hopefully this carries over to the rest of the week.

Tuesday, December 12, 2006
Notes: Slept ****ty last night. For some reason I couldn’t get to sleep. Lifted earlier than usual because of finals, but I actually like lifting at this time (11ish).

[warm up: DB RC Rotations: 8x20, 8x10; Cable Triceps Ext.: 40x30; DB Curls: 15x25]

Bench Press: 45x15, 45x10, 135x8x2, 190x5, 220x5, 250x5, [wrist wraps][belt] 280x5, 310x4 (missed 5th rep), 345x1 PR 5lbs

- I thought I had the strength for the last rep, but my form went to ****. Every time I would use leg
drive, my back would slide on the bench. This happened on all my warm ups and my 5RM. So by
the time I got to my 5th, I was basically flat backed and I had no leg drive whatsoever. I don’t
know what was causing this. The fourth rep went up slow, but I KNEW I had the strength to get
the fifth rep. I got pissed off so I decided to go for a 1RM PR attempt because SOMETHING good
had to come out of today. I NEEDED a PR on the bench press. Once again my back slid, but it got
past my sticking point so I was able to lock it out. So, at least I got something out of today.

2 Board Press: [wrist wraps][belt] 320x3x2 PR 5lbs
- Was very conservative with the weight because of the trouble I had with bench pressing. And
again, by back slid on the first set, making 320 very hard. But on the second set, my back didn’t
move at all, I had great stability and leg drive and it was easy as hell.

DB Overhead Triceps Extensions: 70x10x3
DB Alternating Front Raises: 30x10x3

Workout Notes: Weird workout. Had form problems all day (I need to get this fixed) and missed my 5RM attempt. But I got a new 1RM and set a small 2 board PR. I will probably set my week 4 attempt for next cycle at 315x5.

wh0died · 12-13-2006, 10:47 PM

Why not throw chalk on the bench?

dbcb314 · 12-14-2006, 07:54 AM

Quote:

Originally Posted by wh0died

Why not throw chalk on the bench?

People at FI and some at IA recommended putting chalk on my upper back. I will probably try it Saturday or Tuesday and see if it helps.

Man am I going to look like an idiot though...

dbcb314 · 12-15-2006, 07:46 AM

Thursday, December 14, 2006
Notes: Finals are over. Got plenty of sleep and diet was on target.

Squats: 45x8, 135x5, 185x3, 225x3, 255x1, 285x1, 315x1, [belt] 345x5x5
- Felt great today. Had a much tougher time last week completing my reps. I don’t know if my
body is finally adjusting or it is just the fact that I am finally on break from school.

90* Row: 135x5, 230x5x5 PR 5lbs
Romanian Deadlifts: [straps] 315x8x3 PR 10lbs
Standing Cable Abs: 90x12, 95x12x2

Workout Notes: Felt great today. All my target weights were hit and felt good.

W8isGR8 · 12-15-2006, 08:26 AM

This thread reeks of homosexuality........

I will, of course, subscribe

**_Dominik_** · 12-15-2006, 08:40 AM

*Subscribed*

Nice job on all the PRs D. The format is a little hard to follow but I'll get used to it.

AU stu. · 12-15-2006, 08:47 AM

*subscribed*

ThickAsABrick · 12-15-2006, 08:54 AM

I'm in too.

SDFlip · 12-15-2006, 09:00 AM

Quote:

Originally Posted by dbcb314

And again, by back slid on the first set,

stop oiling up before your workouts and try putting on a shirt for once.

W8isGR8 · 12-15-2006, 10:20 AM

Quote:

Originally Posted by dbcb314

Thursday, December 14, 2006
Notes: Finals are over. Got plenty of sleep and diet was on target.

Squats: 45x8, 135x5, 185x3, 225x3, 255x1, 285x1, 315x1, [belt] 345x5x5
- Felt great today. Had a much tougher time last week completing my reps. I don’t know if my
body is finally adjusting or it is just the fact that I am finally on break from school.

90* Row: 135x5, 230x5x5 PR 5lbs
Romanian Deadlifts: [straps] 315x8x3 PR 10lbs
Standing Cable Abs: 90x12, 95x12x2

Workout Notes: Felt great today. All my target weights were hit and felt good.

You bar-humping those rows?

dbcb314 · 12-15-2006, 10:29 AM

Quote:

Originally Posted by W8isGR8

This thread reeks of homosexuality........

I will, of course, subscribe

Weird, I expected a weird picture to follow suit from you...

Quote:

Originally Posted by _Dominik_

*Subscribed*

Nice job on all the PRs D. The format is a little hard to follow but I'll get used to it.

Yeah, this format looks a lot better/different on IA's forum... I may have to mess with it a little.

Quote:

Originally Posted by AU stu.

*subscribed*

cool

dbcb314 · 12-15-2006, 10:32 AM

Quote:

Originally Posted by SDFlipStyle

stop oiling up before your workouts and try putting on a shirt for once.

yeah I may have to try that... good idea

Quote:

Originally Posted by W8isGR8

You bar-humping those rows?

Not really actually. Do them sort of like Dom.. closer it gets to my max, the more I will go up to 45*, but I defiantly wasn't any higher than that.

It seemed to work... my lats were sore for the first time in a long time..

MISSINGLINK · 12-15-2006, 10:58 AM

subscribed.

BluntD · 12-15-2006, 11:22 AM

Good curling and squats... I'm in.

dbcb314 · 12-15-2006, 12:05 PM

Quote:

Originally Posted by MISSINGLINK

subscribed.

cool

Quote:

Originally Posted by Bluntdogg

Good curling and squats... I'm in.

ewww I suck at curls... badly

spirit3530 · 12-15-2006, 12:21 PM

Don't make me spam your log with "Keep up the good work."

j/k

Keep up the good work

BluntD · 12-15-2006, 12:37 PM

Quote:

Originally Posted by dbcb314

ewww I suck at curls... badly

You'd be suprised at how many people couldn't do BB curls at 110 for 3 sets of 8, so I would consider that pretty good. You only suck compared to me

dbcb314 · 12-15-2006, 01:59 PM

Quote:

Originally Posted by spirit3530

Don't make me spam your log with "Keep up the good work."

j/k

Keep up the good work

Quote:

Originally Posted by Bluntdogg

You'd be suprised at how many people couldn't do BB curls at 110 for 3 sets of 8, so I would consider that pretty good. You only suck compared to me

LOL

wh0died · 12-15-2006, 02:14 PM

So your static 5x5 sets are ~80% of your 1RM?

AHTTG · 12-15-2006, 03:42 PM

Quote:

Originally Posted by dbcb314

Right now I am running a routine IA wrote. He calls it a 4-Day 5x5.

http://www.ironaddicts.com/forums/sh...75&postcount=1

Because of injuries and some other things, I am not doing that to the T, but that is my basic template.

Sunday
Chin Ups 10x3
Bent Knee Goodmorning 5x5 static
Biceps 3x8
Abs

Tuesday
Bench Press 5x5 ramping
2 Board Bench Press 2x3
Triceps
Shoulders

Thursday
Squats 5x5 static
90* Rows 5x5 static
Hamstings/Lower Back
Abs

Saturday
Bench Press 5x5 static
Seated Military Press 3x5
Triceps
Chest

- I am actually experimenting next cycle in adding some machine isos at the end of some workouts to work on some weak body parts.

Loading wise... Weeks 1-3 are ramping weeks. Ramping starts low but increases fast. Week 4 is PR week where I try to hit my target weights. Week 5 is a deload week. From there on, it is up to me. If I feel like going heavy, I will spend a few weeks working towards a 3RM or 1RM. If I don't feel like it, I will start back at Week 1 and start ramping the weights up again.

That is it. I keep it short, simple and sweet. For those that don't know me well, I train for mostly strength, especially in the big 3. But I am not a powerlifter, I do no compete. I care what I look like but not enough to devote a whole training session to bring up my arms and **** like that. So I am not a bodybuilder.

Diet wise... right now I am slowly cutting. I am 220 lbs at about 15% so I have lost 5lbs so far. Trying to get down to about 12% or 215 lbs. I don't care for abs, just trying to get the fat to a more reasonable percentage.

[IMG]http://img367.imageshack.us/img367/1499/whatthe****zu5.png[/IMG]