Layne's lifting journal

[str8flexed]

For those interested in how I train... I have included every workout in this log from the past 6 weeks and it details my quest to achieve certain lifts in this time period

http://forum.avantlabs.com/index.php...T&f=10&t=6277&

Layne "He's built for this"

[Bignbuff]

Guys I seriously recommend everyone check this journal out. I always thought I trained with intensity until I read this journal. I was reading this the other day before my first time back in the gym for three months and it gave me an immense amount of motivation to lift.

[TheSupaKorean]

Originally posted by bignbuff
Guys I seriously recommend everyone check this journal out. I always thought I trained with intensity until I read this journal. I was reading this the other day before my first time back in the gym for three months and it gave me an immense amount of motivation to lift.

Def will, i loved his Prepare to Win article on contest prep. Used many of it's principles when I cut during my last phase.

[amusclehead]

3 reps on incline dumbbell press with 150's in each hand



good luck w/ that bro

[Damien]

Have been reading it ever since you linked to it on FI, bro.

Nice read.

[BigKazWSM747]

good luck with achieving your goals!

[str8flexed]

Originally posted by amusclehead


3 reps on incline dumbbell press with 150's in each hand



good luck w/ that bro

T -90 minutes until I try em'. Thanks but I don't need any luck... I'm ready!

Layne "bring the noise!"

[Damien]

Originally posted by str8flexed
T -90 minutes until I try em'. Thanks but I don't need any luck... I'm ready!

Layne "bring the noise!"

Won't be too much of a problem.
But like Super Flex said, learn some balance-techniques!

Luck is for the ill prepared.

[vielbistdu]

wow...nice goals...good luck...by the way, if that is you in the avatar..which I'm sure it is...you definitely improved big time

[Feer]

those are some sweet goals.

can't wait for my workout cycle next week.

[str8flexed]

All I have to say is my gym needs some new dumbbells

Today's workout!

incline dumbbell press
1st set- 150s for 3 (probably could have done 4)
2nd set- 150s for 3
3rd set- 150s for 2 (so close to gettting 3!)

seated dumbbell press
1st set- 120's for 3 (very tough on the last one)
2nd set- 110's for 4 (almost 5)

weighted pullups
1st set- bodyweight + 75 lbs for 3
2nd set- bodyweight + 75 lbs for 4
3rd set- bodyweight + 80 lbs for 3

-Layne "Look in my face look in my soul i begin to stupify!"

[IronMike]

Good to see you posting in the training forum str8!

[scott_donald]

well done been reading your journal the whole way through well done...

[LatsMakeTheMan]

Hey Layne,
I'm wondering.....is your primary goal here to gain more mass, or are you just trying to achieve these strength goals for the challenge of it? Either way, good luck to you!

Question: What is ICE?

[Pro]

150 is amazing! Someday you will dumbbell press 200 lbs like Ronnie Coleman. Did you talk to the gym owner about getting new dumbbells?

[amusclehead]

btw, i thought you had a neck injury that was limiting your load? or did that heal?

in any case *Cries* you're definately stronger than me, i can only manage 125 on an incline (after close-grip+chain, revers-grip, and dips...should place it at the beginning to see how much i could do)

[Bignbuff]

Originally posted by LatsMakeTheMan

Question: What is ICE?

A product by Extreme Formulations. It is good for BCAA's and glutamine. It should be taken during your workout.

[LatsMakeTheMan]

Ah....thanks a lot

Another stupid question: I'm interested in trying a similar routine to Layne's. I'm just not sure what the word "hypertrophy" means. How is a hypertrophy workout different from a strength workout?

[str8flexed]

hypertrophy = muscle growth

amusclehead... i did have a neck injury last year. I had 2 bulging discs in my neck that were cutting off nerves to my left rotator cuff and left bicep. One year ago I couldn't even pick up a chair in my room with my left hand and one doctor said I might never be as strong as I once was. But this is my life, it's what I do and I'll be damned if something like that will stop me

[LatsMakeTheMan]

Originally posted by str8flexed
hypertrophy = muscle growth

Ok....so I suppose that a hypertrophy workout would be more of a bodybuilding-style workout, while a strength workout would be a powerlifting-style workout?

I realize that I used the word "workout" four times in one sentence. Damn I'm good

[str8flexed]

this is a dual workout.. combines strength and hypertrophy

[BigKazWSM747]

awesome workout str8. Keep it up!

[LatsMakeTheMan]

Hey again Layne,

I'm mapping out a program for myself modeled after the one you're doing, and I had a couple questions.
1. Why have you opted for T-Bar rows over barbell rows?
2. Why have you left out regular deadlifts?
3. On your strength training days, all sets are taken to failure, correct?
4. On your hypertrophy days, you stated that you don't go to failure on squats, but you do drop sets. If you don't go to failure, how do you know when to drop the weight?
5. When do you do abs and cardio?

Thanks for your time, Layne.

[str8flexed]

Originally posted by LatsMakeTheMan
Hey again Layne,

I'm mapping out a program for myself modeled after the one you're doing, and I had a couple questions.
1. Why have you opted for T-Bar rows over barbell rows?
2. Why have you left out regular deadlifts?
3. On your strength training days, all sets are taken to failure, correct?
4. On your hypertrophy days, you stated that you don't go to failure on squats, but you do drop sets. If you don't go to failure, how do you know when to drop the weight?
5. When do you do abs and cardio?

Thanks for your time, Layne.

1. I like them better
2. Tell me where I would include them? On squat day? along with straight legged deadlifts? That's a whole lot of work for the lower back. Or on upperbody day? Only giving my back one day of rest?
3. No, you need to read the whole journal and understand how I build up to my maximum
4. Because I pick a weight and I do a drop set at that weight and rep #, that's kind of a question that can be interpreted ambiguously
5. I don't do abs... waste of time. I do sprints for cardio on my off days.

-Layne

[TIGER _ EYED]

those are some monster numbers you're putting up. good luck with the training, i hope you reach all of your goals

[Rocky_Maivia]

Congratz on the lifts man

btw, did you gain much weight on this program? Any increases in size (arms, chest, thighs)?

[music man]

I've been following your log with great interest, and I have a question.

This is a strenght-hypertrophy program
If you were goig to do a program only for hypertrophy purpose, what would you do? Would you do one day mainly drop sets and the other day something like simply 3x8? or maybe 5x5?

[str8flexed]

Originally posted by music man
I've been following your log with great interest, and I have a question.

This is a strenght-hypertrophy program
If you were goig to do a program only for hypertrophy purpose, what would you do? Would you do one day mainly drop sets and the other day something like simply 3x8? or maybe 5x5?

no, i'd probably just lift like I do on my hypertrophy days everyday... the only difference being I would change up the exercises... for example: one day do squats and the other day do front squats.
-Layne

[LatsMakeTheMan]

Hey Layne,
I realize now that you didn't go to failure on your strength training days until the last two weeks. (Sorry I missed that before, i actually didn't realize there was more than one page to the journal....i'm kinda dumb) My question is, how close to failure do you go on those power days? In my whole lifting career, I've always had problems grasping this concept. In other words, how do you know when to stop?

[amusclehead]

are you going to try for 200s next (on incline db)?