danki's Cluster F$#* Log

[danki]

3/27 Lower

1)Seated leg curl
-up to 170x8
-140x8 - 90x8

2)Rack RDL shin height (275) 10-5

3)"Double pump rev lunges" 3x15

4)Abduction w/band - 50 rep drop set

5)RDL drop set -
1-leg x 25
2-leg x 25

6)Leg ext (30lbs) x 60-70 reps

[danki]

3/29 "upper"

1)DB row (120) 1x15

2)Arnolds (70s) 9-3-2

3a)HS row
30x15
60x15
90x12
40x25

3b)1-arm DB row (20) 3x10

4)1-arm Cable curl (30) 30,20,15

5)1-arm rear delts (8lbs) 3x15-20
6a)1-arm DB press 3x10-10-10-10
6b)HS press 3x15-20

7)High rep DB shrugs and batwings (8lbs)

[danki]

4/1 upper

1)DB bench - RP (105s) 9-4-2

2)Pullup - RP (BW) 10-5

3)SG high pull - up to 155x5

4)Pulldown (90) 3x20

5)Farmers (100s) [25 yards ea trip]
3 trips
3 trips
2-2 trips [60 sec rest between sets]

6)DB bench (40s) 30,25,20 [60 sec]

7)Tricep ext (12s) 2x20

8a)1-arm cable triceps 3x10-15
8b)1-arm cable biceps 3x10-20

[danki]

4/2 "lower"

Warmup:
a)Leaning tower 3x5/side
b)Lunge position bottom iso 3x5 /side
c)Band kickback 3x10/side

1)BB rev lunge
-135x5
-155x5

2)BW lunge (50 reps per side) - RP

3)Goblet box squat [30-40 sec between]
(25) 4x15
(45) 4x10

4)BW squat 10-10-10-10-10

5)Bike - Starting at level 10, going up 2 every 30 seconds
10
12
14
16
-then 60 secs each
10
12
14

[danki]

4/4 "upper"

1)Arnold's (70s) 5x5 [low rest]

2)Cable row "light" (50-110) sets of 5-10 just sqeezing to "feel" the muscle

3)Pulldowns - "reverse" drop set (basically clusters going up)
upright
75x5
90x5
105x5
120x5
135x5
150x5
165x5

Slight lean
75x5
...
...
150x5

4)DB shrugs - "reverse" drop set up the rack

40x7
50x7
60x7
70x7

W pause on last rep
35x5
45x5
55x5
65x5

5)Smith power shrugs 4x10

6)Machine preachers 4x5
b)1-arm cable curls 2x10

[danki]

4/5 lower

1)BB rev lunge (95)
Left leg 10x5
right leg 10x5

2)Bench RDL (100)
4x15
4x10
2x15

3)Lying 1-leg curl (20-30lbs) 3x15

4)1-leg ext 3-4x15-20

[danki]

4/7 "upper"

1)DB bench w/pause (110s) 5,5,5,4,4

2)Light cable rows 4-5x5 - ramping up to 165
3)DB clean and press - reverse drop set 2 x through
27x5
35x5
40x5

4)High cable seated rows
ramping up 2 pins at a time 50-155 clusters of 5

5a)1-arm cable trice pressdown 3x15
5b)1-arm cable curl 3x15

[danki]

4/8 "lower"

1a)1-leg deadlift (supported)
25sx5
45sx5
60sx5

1b)1-leg deadlift (unsupported) BW 3x10

2)1-leg eccentric lying leg curls
30x4
50x4
70x4

3a)Deadlift
305x5
255x5
255x5
RDL 135x15 [next time do all RDL]

3b)Reverse lunge
4x10/leg

4)step downs 2x5
4b)BW squat 2x15

5)Reverse lunge 1xmax per leg 1x25

[danki]

4/10 "upper" [everything done more explosive today with less rest]

1)reverse pek deck 3x10

2)DB shoulder press 65s 6x6,5,4

3)Seated rows
ramped up to 180?x5
RP 180 x 10-6-5

4)DB shrugs w/pause
up to 120s

5)DB shoulder raise
up to 35s x8

6)1-arm pulldowns-sideways (3x35s) 3x13-15

7)1-arm shoulder press (30) 4x10

8)Tricep presdowns (30-15 reps) 4 sets

[danki]

4/11 "lower"

1)BW stepup -all right leg first - RP (BW) 20-15-10

2)Single leg Lying leg curl - up to 50x10,
drop set 40x10, 30x10

3)RDLs up to 145x15
Bar x 2 x 25

4)Single leg press (50lbs) 4x15

5)Glute bridge
6)Leg extensions

[danki]

Switching things up now. Time to widdle away at some fat and see if anything is under there.

current weight: ~222
BF% ~19-23%


New program calls for "PLP" which is bodyweight exercises in the morning EVERY day

pullupx5
Pushupx10
Lungex15
----Add one rep to each every day.

(Doesn't seem to bad, but by the end of 60 days, this has me doing the following every day

64 pullups
69 pushups
74 lunges

If this becomes too much, I'll either reset back to lower numbers, or run it on off days only

Main workouts are 3x week A-B full body routine, similar to Joel Marion's "Stripped down Hypertrophy"


4/13 "A"

1)
a)DB bench (105s) 4x5 (+)
b)DB shrug w/pause (105s) 4x5 (+)
c)Box Squat (235) 4x5 (++)

2)
a)High cable row (120) 3x13 (++)
b)1-leg foot elevated glute bridge 3x13 (+)
c)1-arm DB shoulder press (45) 3x13 (=)

[danki]

4/15 "B"

1a)Deadlift (255) 4x5
1b)Seated cable row (180) 4x5
1c)DB sh.press (70s) 4x5

----

2a)Box Squat (185) 3x13 [As weeks progress, cut back on reps, but slow the eccentric]
2b)DB bench (75s) 3x13
2c)DB high pulls (40s) 3x13

[danki]

4/19 "A"

1)db bench (110s) 3x5
1b)db shrug (115s) 3x5

2)box squat (255) 3x5

3a)cable row (150) 3x13
3b)incline Arnold's. (6s)
13, 9-4, 8-2
3c) 1-leg glute bridge 3x13

[danki]

4/20 "B"

1a)SG hang high-pull (175) 4x5
1b)DB arnold press (75s) 4x5

2a)1-leg press w/slow eccentric (2plates/side) 4x5
2b)Db bench w/slow eccentric
75s x 8-5, 5-5
60s x 5-5, 5-5

3a)Box squat w/ slow eccentric (185) 3x 5-5-5
3b)Seated row (150) 3 x 8-7

[danki]

4/22 "A"

1a)DB bench (115s) 5,5,7
1b)High cable row (195) 5,5,7

2)Box squat
275x5
295x5

3)Incline arnold press - RP (75s) 9-2-2

4)DB shrug w/ pause - RP (100s) 9-6

5a)1-leg deadlift (35s) x 10
5b)1-leg glute bridge x 10

6)Arnolds (20s) 1x20

[danki]

4/24 "B"

1a)SG hang highpull
175x3
185x3
205x2x3

1b)Arnolds (85s) 4x3-4

2a)Deep squat w/pause
225x3
245x3
265x3

2b)Rev lunge
BW x 7/7
25s x 7/7
35s x 7/7

3)DB bench - RP (100s) 10-4

4)1-arm side pulldowns (60) 1x15

5)High cable row (135) 1x15

[danki]

4/26 "A"

1)DB bench (120s) 4,4,3 [2 mins between]

2)Deep squats (235) 1x15

3)HS chest supported rows (3-plates/side) 10-5

4a)Cable scarescrows 3x10
4b)Arnolds (50s) 10,8,8

5)1-leg press (2plates/side) 3x10

triceps
plate shoulder raises (5lbs)

[baugust]

Switching things up now. Time to widdle away at some fat and see if anything is under there.

current weight: ~222
BF% ~19-23%


New program calls for "PLP" which is bodyweight exercises in the morning EVERY day

pullupx5
Pushupx10
Lungex15
----Add one rep to each every day.

(Doesn't seem to bad, but by the end of 60 days, this has me doing the following every day

64 pullups
69 pushups
74 lunges

If this becomes too much, I'll either reset back to lower numbers, or run it on off days only

Main workouts are 3x week A-B full body routine, similar to Joel Marion's "Stripped down Hypertrophy"


4/13 "A"

1)
a)DB bench (105s) 4x5 (+)
b)DB shrug w/pause (105s) 4x5 (+)
c)Box Squat (235) 4x5 (++)

2)
a)High cable row (120) 3x13 (++)
b)1-leg foot elevated glute bridge 3x13 (+)
c)1-arm DB shoulder press (45) 3x13 (=)

Hey man. Just figured I'd throw my input in here. You probably won't overtrain or anything with PLP, but doing that stuff every day can irritate the joints. I tried it once and it was too much for my elbows. Just load up on fish oils and be aware of any aches or pains that develop.

[danki]

Hey man. Just figured I'd throw my input in here. You probably won't overtrain or anything with PLP, but doing that stuff every day can irritate the joints. I tried it once and it was too much for my elbows. Just load up on fish oils and be aware of any aches or pains that develop.

Thanks man. I actually already dropped the PLP programming. I was starting to have some new shoulder issues and after dropping the pullups for a few days, it went away. Now, Im doing something similar, but only on off days, and more improvised. (ex: yesterday, I did a "drop set of pushups". 15 with weighted vest, 8 BW, then 8 elevated. Followed by a similar approach for lunges, and then a bunch of band pull aparts.

It was a nice program in theory, but quickly didn't work for me.

Thanks for your input.

[danki]

4/28 "A"

1)DB bench - RP (110s) 8-4-2

2)Squats
W/box
225x3
275x3
325x3
No box, deep w/pause
255x3
275x3
295x3

3a)Hang snatch pull "lower chest" (205) 3x10
3b)Arnold's (70s) 8-7, 70s x 5, 55s x 4

[danki]

4/30 "B"

1)DB bench (120s) 5,5,4

2)Deep squats (255) 1x15 "Breathing? squats" Did about 9 then took a few breaths with the bar still on my back, then 3, then 2, then 1

3)1-arm pulldowns (75) 2x5

4)Overhead static holds x 5-10 seconds - up to 175 for 2 sets

5a)RDL - 4 sets up to 255x5
5b)feet elevated hip ext. (80) 4x10

6a)Plate raises (10s) 8,8,5,5
6b)DB upright row (25s) 8,8,8,8

[danki]

5/2 "A"

1)Deep squats
-up to 325x3x2
-275x8

2a)Arnold press
-up to 85sx2x2
-75sx5

2b)Smith power shrugs
-up to 325x2x3
-225x10

3a)CG bench
175x8
195x7
205x5

3b)Dead stop DB rows (100) 3x7

4)1-leg press (1 plate per side) 3x20

[danki]

5/4 "B"

1)DB bench (120s) 6,4,4,3
2)Squat - RP (275) 6-5-4
3)Arnold press - RP (65s) 8-4-3
4)RDL to SG high pull (135) 3x5
5)Ladder circuit (15min) 5,6,7,8,9,10,11 [56 reps of each]
HS pulldown (45/side)
Pushup
Stepup

[danki]

5/6 "A"

1)Squat (295) 5,5,8
2)DB clean and press - up to 70s x 3,3,5
3)DB bench - rp (105s) 7-3-2 [=]

4)ladder circuit 15:00
DB clean and press (30s) 5,6,7,8,9,10,5 = 50 [add weight 35s]
Reverse lunge (BW) 10,11,12,13,14,15,10 = 85/leg [add weight 35s, drop starting at 5 reps]

[danki]

5/8 B

1)DB bench "cluster rest pause" (120s) 5-2, 4-3
2)Squat - RP (275) 10-5
3)Arnold press-RP (65s) 10-3-2

4)Ladder circuit [15:00] 5,6,7,7,5 [30 reps ea]
Db bench (90s)
1-leg dealift (30)
HS Pulldown (90/side)

[danki]

5/10 "Legs"

1)Box squat w/pause (295) 2x5

2)BB rev. lunge ladder (95lbs) 1-10 [55 reps/leg]
*both legs then rest (up to 5 reps), then rest between legs past that
**~30 seconds rest between sets

3)Leg press w/pause
-started at 1/plate per side, did sets of 5 ramping up to 6plates / side
-4plates per side, 1x15

4)Pull through
- up to 150 x 5
- 100 x 15

[danki]

5/12 "back day"

1)Power shrugs - up to 275x5
2)SG high pull/power shrug up to 225 x 2x5 [Next time do rack high pulls and power shrugs]

3)1-arm BB row - up to 100x5 [next time less weight more reps]
4)1-arm DB row - 90x10
5)HS pulldown machine - up to 3plates/side [next time do regular lat pulldowns]
6)Farmers - 95s 4x1
7)DB shrugs, curls, db high pulls

[danki]

5/13 "Lower"

1)Deep squats with pause (315) 3x5
2)Lunge ladder (135) 2x 1,2,3,4,5 [30 reps per leg]
3)Pullthrough (120) 4x10
4)Leg press w/pause (4plates/side) 4x10

[danki]

5/15 "Push"

1)Incline db bench (30 deg) w/pause (100s) 3x4
2)DB bench w/pause
90x5
100x5
105x5
110x5
90x8
3)DB arnolds (50s) 10-8-7-4 [~45 sec between]

4)Plate lateral raise "full rom"
-up to 10s x 5
-7.5s x 10

5)Tricep pressdowns
-up to 60s x 3x10

[danki]

5/16 "legs"

1)Squat deep (315) 1x9
2)BB reverse lunges
95x18
115x13

3)Leg press w/pause
-6 plates/side 3x5
-4 plates/side 1x20

4)BB glute bridge
-100 x 3 x10