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  1. #1
    Dickface McGee darinaldi's Avatar
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    I'm too lazy to come up with a witty title: DARinaldi's training journal

    Quick background: I started lifting weights for the first time in December of '07. I gained some muscle, gained some strength, and lost about 20 lbs of fat. These past six months I've been stressed and unmotivated, and both training and diet have suffered as a result. It's time to start making progress again, and so I've started a new journal.

    Here is a link to my last one.

    I'm also switching up my training a bit as well. I'm still doing an upper/lower, but I've revised set-up and rep ranges. This is still open to changes, but here is the basic layout currently:

    Upper
    BB Chest/shoulders - 3-4 sets, 6-8 reps
    Horizontal rowing - 3-4 sets, 6-8 reps
    DB Chest/shoulders - 2-3 sets, 10-12 reps
    Vertical rowing - 2-3 sets, 10-12 reps
    Triceps - 1-2 sets, 12-15 reps
    Biceps - 1-2 sets, 12-15 reps

    Lower
    Squat - 3-4 sets, 6-8 reps
    RDL - 3-4 sets, 6-8 reps
    Leg press - 2-3 sets, 10-12 reps
    Hamstring curl - 2-3 sets, 10-12 reps
    Standing calf - 3-4 sets, 6-8 reps
    Seated calf - 2-3 sets, 10-12 reps

    I'll be doing cardio on off days, mostly rowing on a C2 rower.
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  2. #2
    Creeping Death TexAss's Avatar
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  3. #3
    pokemon master jedi-niz's Avatar
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    i r in
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  4. #4
    Dickface McGee darinaldi's Avatar
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    Upper, 5/26/09

    Workout
    Bench press
    45 x 10, 65 x 5, 95 x 3
    115 x 8
    115 x 8
    115 x 8
    115 x 8

    Hammer Strength seated row
    +55ps x 8
    +55ps x 8
    +55ps x 8
    +55ps x 8

    Lateral raise
    5 x 12
    5 x 12
    5 x 12

    Lat pulldown
    90 x 12
    90 x 12
    90 x 12

    Reverse-grip pushdown
    50 x 15
    50 x 15

    BB curl
    40 x 15
    40 x 15

    1:30 rest between sets for first two exercises, 1:00 for all others; 2:00 rest between exercises

    Comments
    First workout of the new format, and first time in the gym in a week. It felt good to be back. I reset all the weights by 10-15% for this first week, and as a result was a pretty easy workout. Everything went smoothly and could easily have been heavier (except maybe curls).
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  5. #5
    Congestion JOTO MISSINGLINK's Avatar
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    Well alright. New journal, new beginnings. I like it.
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  6. #6
    USAW-L1SP CYTX's Avatar
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    Nice work man.

    So it looks like BFL with modified rep ranges?
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  7. #7
    Dickface McGee darinaldi's Avatar
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    Originally Posted by jedi-niz View Post
    i r in
    Welcome!

    Originally Posted by TexAss View Post
    In!
    Not welcome!

    Originally Posted by MISSINGLINK View Post
    Well alright. New journal, new beginnings. I like it.
    Thanks, LINK. I think I've finally turned corner mentally and I'm ready to put in some real work again.

    Originally Posted by CYTX View Post
    Nice work man.

    So it looks like BFL with modified rep ranges?
    Gracias, amigo. This was inspired by an upper/lower template by Lyle McDonald, and so far I like the sets across and differing rep ranges more than BFL. We'll see how things develop as I continue.
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  8. #8
    Creeping Death TexAss's Avatar
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    Originally Posted by darinaldi View Post
    Not welcome!
    I think I sea what you did there...
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  9. #9
    USAW-L1SP CYTX's Avatar
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    Originally Posted by darinaldi View Post
    Gracias, amigo. This was inspired by an upper/lower template by Lyle McDonald, and so far I like the sets across and differing rep ranges more than BFL. We'll see how things develop as I continue.
    Its funny how similar the exercise layout is not looking at reps.

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  10. #10
    never ever ever give up strongforgood's Avatar
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    Change is good. In.
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  11. #11
    Working on it... demike's Avatar
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    In, Luckily I was stalking you so I found your new journal, wut?

    Hit it hard D!
    Have you done something today to take yourself to the next level?

    Always thinking of making $$ crew

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  12. #12
    Creeping Death TexAss's Avatar
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    So this new journal is the one you don't update?!?


    Have you done a 1k yet? Just curious on your time.
    I tried to run a 2k but only managed 1, heh.
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  13. #13
    Dickface McGee darinaldi's Avatar
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    Originally Posted by TexAss View Post
    I think I sea what you did there...
    A blind man could see what I did thar.

    Originally Posted by CYTX View Post
    Its funny how similar the exercise layout is not looking at reps.

    Bust Yo Ass Main
    I'm planning on it.

    Originally Posted by strongforgood View Post
    Change is good. In.
    SFG in the new journal?



    Originally Posted by demike View Post
    In, Luckily I was stalking you so I found your new journal, wut?

    Hit it hard D!
    Damn, you found it.

    Um, I mean, thanks, Mike!

    Originally Posted by TexAss View Post
    So this new journal is the one you don't update?!?


    Have you done a 1k yet? Just curious on your time.
    I tried to run a 2k but only managed 1, heh.
    I tried a 2K once just to try it - I'd have to scroll through the rower to see my time, but it was pretty early on. So far I've mostly been concentrating on long, slow rows to work on form and power production. Last time I did 30 mins at 20-21 s/m, trying to maintain a split of 2:30. Now I'm going to be varying long, slow rows with more interval-style rows.
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  14. #14
    Dickface McGee darinaldi's Avatar
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    Lower A, 5/28/09

    Workout
    Squat
    45 x 10, 65 x 5, 95 x 3
    135 x 8
    135 x 8
    135 x 6
    135 x 6

    RDL
    115 x 8
    115 x 8
    115 x 8
    115 x 8

    Vertical leg press
    2 pps x 12
    2 pps x 12
    2 pps x 12

    Alternating single-leg lying curl
    20 x 12
    20 x 12
    10 x 12

    Standing calf raise
    110 x 8
    110 x 8
    110 x 8
    110 x 8

    Seated calf raise
    80 x 12
    80 x 12
    80 x 12

    1:30 rest between sets for first two exercises, 1:00 for all others; 2:00 rest between exercises

    Comments
    This was a hell of a lot harder than Tuesday's upper, and I probably should have dropped the weights farther for a deload. Also, I left my belt at home.

    Between not having my belt and not having squatted in three weeks, it felt awkward and heavy. RDLs were pretty easy, though. By the time I finished the leg press I was sweating hard and felt pretty wiped out.

    My hamstrings gave up on the second set of curls and it took some major effort to get those last few reps on each leg. I dropped the weight because there was no way I would get even 6 on the last set otherwise.

    I took all of the calf raises slowly, holding the top contraction for a count of 2, lowering slowly, and holding the bottom position for 4 before exploding up again.

    My legs were rubbery walking home. I'm going to be limping for the next few days.
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  15. #15
    Congestion JOTO MISSINGLINK's Avatar
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    Nice looking workout D.
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  16. #16
    Creeping Death TexAss's Avatar
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    Originally Posted by darinaldi View Post
    I tried a 2K once just to try it - I'd have to scroll through the rower to see my time, but it was pretty early on. So far I've mostly been concentrating on long, slow rows to work on form and power production. Last time I did 30 mins at 20-21 s/m, trying to maintain a split of 2:30. Now I'm going to be varying long, slow rows with more interval-style rows.
    You should hit a 500m fresh and let me know how it goes
    I'm not good at pacing on the rower at all.
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  17. #17
    Dickface McGee darinaldi's Avatar
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    Originally Posted by MISSINGLINK View Post
    Nice looking workout D.
    Thanks, LINK. I'm really feeling it already thanks to the time I took off.

    Originally Posted by TexAss View Post
    You should hit a 500m fresh and let me know how it goes
    I'm not good at pacing on the rower at all.
    Either Sunday or Tuesday I'll do one for the hell of it to see where I am with the rower.
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  18. #18
    Creeping Death TexAss's Avatar
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    Originally Posted by darinaldi View Post
    Either Sunday or Tuesday I'll do one for the hell of it to see where I am with the rower.
    I think my height might be giving me a bit of an edge. Along with some technique training.

    Looks like you'd have me in the distance races though for sure. My cardio sucks.
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  19. #19
    Dickface McGee darinaldi's Avatar
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    Originally Posted by TexAss View Post
    I think my height might be giving me a bit of an edge. Along with some technique training.

    Looks like you'd have me in the distance races though for sure. My cardio sucks.
    I've had exactly zero technique training, other than watching some videos of Xeno Mueller and the Oarsome Foursome and trying to match their form.
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  20. #20
    Working on it... demike's Avatar
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    How far do you have to walk home after your workout D?
    Have you done something today to take yourself to the next level?

    Always thinking of making $$ crew

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  21. #21
    Dickface McGee darinaldi's Avatar
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    Originally Posted by demike View Post
    How far do you have to walk home after your workout D?
    It's about a seven-minute walk from the gym to my building (three streets and two avenues), followed by four flights of stairs to my apartment. I also have to run up and down from the 6th to the 10th floor a couple of times a day at work. You'd think I'd be thinner with all the stairs.
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    Working on it... demike's Avatar
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    Originally Posted by darinaldi View Post
    It's about a seven-minute walk from the gym to my building (three streets and two avenues), followed by four flights of stairs to my apartment. I also have to run up and down from the 6th to the 10th floor a couple of times a day at work. You'd think I'd be thinner with all the stairs.
    I see, that is some walking. When you posting progress pics?
    Have you done something today to take yourself to the next level?

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    Dickface McGee darinaldi's Avatar
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    Originally Posted by demike View Post
    I see, that is some walking. When you posting progress pics?
    When I have some progress to show.
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    Originally Posted by demike View Post
    When you posting progress pics?
    wow strong homo
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    Dickface McGee darinaldi's Avatar
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    Upper B, 5/30/09

    Workout
    OH press
    45 x 5, 55 x 3, 65 x 1
    85 x 8
    75 x 8
    75 x 6
    75 x 5

    Hammer Strength seated row
    +60ps x 8
    +60ps x 8
    +60ps x 8
    +60ps x 8

    DB bench press
    35 x 12
    35 x 12
    35 x 10

    Chinup
    light band x 6
    light band x 3
    light band x 3

    Reverse-grip pushdown
    60 x 15
    60 x 12

    BB curl
    45 x 15
    45 x 12

    1:30 rest between sets for first two exercises, 1:00 for all others; 2:00 rest between exercises

    Comments
    This workout didn't go as smoothly as Tuesday's upper-body workout. Partly because I have a lot of stressful things going on in my life taking up too much of my time and energy, and partly because I'm just a weak bitch.

    I haven't done BB OH press in a while, and it shows. HS row was fine, but I still need to improve my MMC more. Chinups sucked balls -- I was fatigued by that point and my chinning ability has clearly deteriorated from not doing them. MMC kind of went to hell there, too. Tripeps were fine, but I had to resort to cheat form towards the end of the second set of biceps curls because I was done by then.

    Mentally I just wasn't there today. It'll be better next time.
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    At least you got in there and got some blood flowing D. As you keep with it from now on MMC and the lifts will get better. Hope whatever is stressing you gets resolved. Have a good one man.
    Have you done something today to take yourself to the next level?

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    Dickface McGee darinaldi's Avatar
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    Originally Posted by demike View Post
    At least you got in there and got some blood flowing D. As you keep with it from now on MMC and the lifts will get better. Hope whatever is stressing you gets resolved. Have a good one man.
    Thanks, I'm not discouraged about the workout, since I've been training so inconsistently these past few months and since I'm still getting used to this new routine. As for the rest... well, we'll see how that develops.
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    Lower B, 6/1/09

    Workout
    Deadlift
    135 x 5, 185 x 2
    225 x 5
    225 x 5
    225 x 5

    Vertical leg press
    2 plates +25 ps x 8
    2 plates +25 ps x 8
    2 plates +25 ps x 8
    2 plates +25 ps x 8

    Alternating single-leg lying curl
    20 x 12
    20 x 12
    10 x 12

    Standing calf raise
    120 x 8
    120 x 8
    120 x 8
    120 x 8

    Seated calf raise
    85 x 12
    85 x 12
    85 x 12

    3:00 rest between sets of DL, 1:30 for leg press, 1:00 for all others; 2:00 rest between exercises

    Comments
    This concludes the preliminary cycle of my new upper/lower, since I'm doing a four-day cycle three days a week for recovery purposes. Decent workout today.

    I haven't done deads since around February, and it showed. I thought 225 would be a good place to start, since I'm doing a few sets across instead of working up to one heavy set. The first set was DOH, and my grip started failing towards the end due to my weak-ass pathetic grip strength. Second and third sets were mixed grip, switching hands each set. I did a timed hang on the chinup bar at the end of the workout for some spinal decompression (and a little more grip work), but I"m already feeling it in my lower back.

    Not much to say for the rest. Leg press was heavier today to replace squats (my lower back wouldn't be able to handle both), hamstring curls were about the same as Wednesday, and calf raises were a little heavier.
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    Nice job on the deadlift D.
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    I like the setup. I'm curious to see how squatting goes with you doing it at a reduced frequency. I still make gains at 1x per week, but doing them every 10 days was not enough for me.
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