Affectionately named "The Dump", this training log is a testimate to the on going **** that my brother and I will be taking on all the people who love to talk crap online.
My goals for this thread is just to move some heavy ass weight, with allot of volume, frequently, and put on some absurd size in the mean time. Over the next siz months I plan to get every muscle in my body bigger, and stronger, than it has ever been before.
I will not be bulking, but as usual, i will be eating allot. My plan is to lose some fat, and put on allot of muscle. Considering I just started training legs and back again, and am now focusing on bodybuilding stuff (strength aswell) for upper body, i think that alone should do the trick for some recomping.
My split looks like this
chest/posterior chain (pulldowns, rear delt flys, calves, biceps)
off
shoulders/quads (pulldowns, rear delt flys, calves, biceps)
off
triceps/back (pulldowns, rear delt flys, calves, biceps)
off
off
I have no idea how my body will react to this kind of training, its allot of volume, and seemingly very frequent, but i think my body will adapt pretty fast and then my gains will be even better.
Back:
Rack Pulls From knee's
Pulldowns
Quads:
Close stance deep hack squats
Posterior Chain:
wide stance box squats
Romanians
Chest:
pause bench
incline bench
dumbell flat bench
dumbell incline
etc
Shoulders:
standing militarys
seated behind the neck presses
dumbell shoulder press
Smith Upright Rows
Dumbell Side Laterals
Dumbell Front Raises
etc
Triceps:
Close Grip Bench
Dips
Jm Presses
Overhead Extensions
Incline Tate Presses
etc
Calves:
DC Method
thats my basic plan.
|
-
10-16-2009, 07:15 AM #1
The Dump, A Leeman Training Log Production
-
10-16-2009, 07:17 AM #2
-
10-16-2009, 07:19 AM #3
-
10-16-2009, 07:52 AM #4
-
-
10-16-2009, 08:55 AM #5
-
10-16-2009, 09:01 AM #6
-
10-16-2009, 09:04 AM #7
Why only 2 back exercises.
Personally i want to see a log of you just training back until you can comfortably soar through the sky on your lats. Helping small children around the world by comfort of death.It is not the strongest of the species that survives, nor the most intelligent, but rather the one most responsive to change.
-
10-16-2009, 10:04 AM #8
-
-
10-16-2009, 10:11 AM #9
-
10-16-2009, 10:49 AM #10
-
10-16-2009, 01:24 PM #11
-
10-16-2009, 04:32 PM #12
-
-
10-16-2009, 07:54 PM #13
-
10-16-2009, 08:27 PM #14
On back day im gonna add in
chest supported rows
Smith Shrugs
behind the back smith shrug
standing calf raise shrug/dumbell shrug superset
(i want traps so big that it would be impossible for people not to notice them)
the most work i ever did for traps, was a set of shrugs here or there, perhaps rack pulls, or deadlifts, or romanians. Never did near this much direct work, or focused on size at all for that matter, not to mention volume on rack pulls. My traps will probably look like something out of this world in a while.
So to sum it all up
Sunday:
Pause Bench
Incline Bench
Dumbell Flat Bench
Dumbell Incline Bench
Wide Stance Box Squat
Barbell Romanian
Calf Raises
rear delt fly's
t-bar pulldowns to chest
Monday: Off
Tuesday:
Standing Shoulder Press
Seated Behind The Neck Press
Dumbell Shoulder Press
Smith Upright Row
Dumbell Side Lateral
Dumbell Front Raie
close stance deep hack squats
calf raies
rear delt fly's
reverse grip pulldowns
Wednesday: Off
Thursday:
Close grip bench
dips
jm press
overhead extension
incline dumbell tate press
rack pull/wide grip pulldown superset
chest supported row
smith shrug
behind the back smith shrug
standing calf raise dumbell shrug superset
calf raises
rear delt fly's
Friday: Off
Saturday: Off
if i happen to have any time left over after the workout, il use it to hit some volume with cables, like pushdowns and overhead cable extensions for triceps, front and side cable raises for shoulders, cable fly's or dumbell fly's for chest etc.Last edited by babyslayer; 10-16-2009 at 08:29 PM.
-
10-16-2009, 08:34 PM #15
-
10-16-2009, 09:44 PM #16
-
-
10-17-2009, 11:05 AM #17
-
10-17-2009, 11:18 AM #18
-
10-17-2009, 02:59 PM #19
-
10-17-2009, 08:39 PM #20
jacked
it should be good, considering i havent been training legs or back, i coulddo a full fledged diet and still gain muscle. So i cant really go wrong.
I have considered dc training, never tried it tho. I often use the basic principals of 1 set per exercise, pushing for more weight/reps each workout, and that has worked well for me.
lol
yep, earth city.
-
-
10-18-2009, 02:32 PM #21
Incline (havent done these in FOREVER)
135x5
185x30
starting light on these, gonna add 30lbs a workout...
pause bench
135x5
225x3
315x3
365x6
i was quite fatigued from the incline, the 30 reps gave me a pump that just didnt want to go away. Im gonna do incline first, some day il start doing flat bench as my first exercise, but to be honest, im really liking doing it somewhat fatigued. In a few weeks/months il switch to flat bench first.
Incline Dumbell Presses (never do these, and i hate dumbells)
100'sx6
125'sx7 will be stronger next workout
dumbell flat bench (again never do these)
100'sx7
125'sx6 will be stronger next time.
Incline dumbell fly
40'sx15
flat dumbell fly
40'sx12
decline hammer strength press
2 plates per side x 40
(dc chest stretch held for like 45 seconds)
t-bar pulldowns superset with rear delt flys
1x10 / 1x15
3x6 / 3x11-13
calf raises
DC method
wide stance box squats, (just bellow parallel)
135x5
225x3
315x3
455x5 (left alot in the tank, will be stronger next time)
romanian deadlifts
225x5
315x5
405x10 (left allot in the tank aswell)
curls and such
good workout, not that much volume, but im almost positive that il be able to make gains on every exercise next workout. Dumbell exercises were weak, but im pretty sure that once i get used to the form that il get allot stronger on them.
as the weight gets heavier on incline, il stop fatiguing as much, and that should allow me to do more weight on bench, aswell as everything else.
-
10-19-2009, 09:33 AM #22
-
10-19-2009, 09:42 AM #23
-
10-19-2009, 10:30 AM #24
-
-
10-20-2009, 05:29 PM #25
-
10-20-2009, 05:31 PM #26
-
10-20-2009, 06:03 PM #27
shoulders: back support, belt, eblow sleeves, wrist wraps
135x5
225x4
275x2
320x5 locked out the last rep
WOOOOOOO!!!!!!!!!!!!!
seated behind the neck press, belt and wrist wraps, arms only going down to parallel
135x5
185x4
225x3
275x3
wana get up to 315 for 5-10 reps on these
seated dumbell shoulder press, pausing dumbells on shoulders
75x5
110x10
stronga
upright rows: decided to ditch the smith machine
135x10
185x6
225x5 PRR!!!
Dumbell side lateral (2 arms at once)
35'sx10
65'sx5
90'sx4-5 cant remember PRRRRRRR!!
Dumbell front raises
30x10
60x10
105x5 YEAAAHHH
cable front raises
1x20
1x10
------------
wide grip t-bar pulldown to chest, superset with rear delt fly's, and standing calf raise shrugs:
2 rounds, dont care to remember sets/reps
----------
close stance deep hack squats
135x5
225x5
315x5
405x5
495x5
675x3 PR
calf raises
DC method
-----------
side laterals
15x20
25x15
35x10
dumbell curls
50x10
60x5
70x5
80x5
standing barbell curls
65x10
95x10
115x10
145x10 cheating
dumbell preacher curls
25x10
35x10
45x10
cable curl
stack x 3x20
--------
rear delt fly's
4x?
--------
cable side lateral
3x?
--------
hammer curls
15x10
25x10
35x10
45x10
was at the gym for like 3.5 hours.... not by choice tho..
I have got my diet allot better, allot of chicken, turkey, beef, allot of good carbs, its FAR from perfect and it changes every day. but im putting allot more effort into it and its paying off.
im also getting to bed every night, which is new for me. Im thinking this regular sleeping + diet + new training style is really gonna do me some good.
As tiime goes on all il add more exercises for quads, and calves. But for the time being il just stick with my hack squats.
-
10-20-2009, 06:23 PM #28
-
-
10-21-2009, 03:58 AM #29
-
10-21-2009, 06:55 PM #30
Similar Threads
-
The Importance of a Training Log
By the iron addict in forum Workout ProgramsReplies: 4Last Post: 05-17-2006, 01:08 PM -
The Importance of a Training Log
By the iron addict in forum Workout ProgramsReplies: 4Last Post: 02-28-2005, 10:05 AM
Bookmarks