==2010 Log==

[breathemetal]

amen

[Midnight_Lifter]

Goin' strong in here...

[breathemetal]

Havent updated in a while due to experimentation in my routine/diet/sup and a few other small details.

Gonna experiment a bit more this week with what I want to do and Ill start logging soon again (mainly for personal use)

Probably going with something like:

Monday: Upper Heavy
Tuesday: Lower Heavy
Wed: Arm/cardio
Thursday: Upper Light
Friday: Lower Light
Sat-Sun: Off (may add cardio depending on mood...2 off days put be in a horrid mood)

Also in the process of finding a new gym
Im tired of Snap Fitness and it's bullshit.
Either going to join the YMCA since it's huge, nice, and has a pool! I love swimming for cardio, or im going to find something else, maybe a Powerhouse

[breathemetal]

Pretty sure im going to stick with the Dual Factor training
I seem to be responding to it quite well even during these "experiment" weeks
Really hit deadlifting a lot harder, best exercise there is imo

[breathemetal]

Also of note:

Not so much training my arms for size/strength/etc (as for as isolation goes) but I am more-so training them to keep the tendons and whatnot strong, i want balance. I used to over do the isolation for arms and after my noob gains i ceased to grow! But even after these few short weeks of "strict" powerlifting and rarely doing iso moves, ive seens size increases and strength gains.

I'd like to think JDritto for the "dont work your arms" tip
After seeing that, then doing some research, ive found what i need to be doing!

[breathemetal]

Lower body today, going to really hit my deadlifts hard, going to finally see what my 5rm,3rm,and 1rm are. Probably not what i want them to be My deads suck

[breathemetal]

Motivation for today:

[farmerson12]

What is your idea on light days? And are going to train your arms at all? And I dont mean an arm day. Youll find that well known powerlifters and athletic trainers will have a excercise or two in their schedule. For instance, they may have 4 sets of barbell curls or skullcrushers on a repitition or max effort day. I agree that your arms will get stimulated by excercises like deadlifts, pullups, bench press, etc. but tendons and joints arent stimulated well enough just by compound movements.

[breathemetal]

Im going to dedicate wednesday to my arms, and nothing more.
So Upper, Lower, Arms, Upper, Lower, Off, Off

Probably will keep it simple. 2-3 exercises @ 10-12 sets for bi and same for tri
Ill probably use my favorites:

Hammer Curls
Standing BB Curl
Alt DB Curls
Kickbacks
Tate Presses
Skullcrushers
Rope Pullovers and Pulldowns

And if you look at the Dual Factor traing you work your arms a bit on both upper days, so my arms will be getting hit pretty good

[breathemetal]

I despise off days.
Gonna hit it intense tomorrow and start actually reporting in more heh.

[breathemetal]

Crazy good workout today!
Increased my bench, and my db bench by a good 10 lbs!
Also hit my lats really hard, they still are pumped after a few hours, gotta love it.

[breathemetal]

1. Heavy Squats (butt to ankles, 5x5 working up each set to a 5rm, or try for a 3rm or even an occasional 1rm)
2. Goodmornings (3x5 same weight or work up to 5rm)
3. Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4. Leg Presses (3-4 sets of 10-12)
5. Weighted Abs/ Obliques (5x10 total)

Good workout today, had a lot of focus and drive and pumped out some good numbers!
Also just ordered more stuff from BB.com

2 OT
2 Fishoil (om)
2 GG
Skullcap and a free shaker

[breathemetal]

Went in today, on my off day...bad idea.
I hate off days...so i always try and sneak in, but today my body said NO GO HOME! and i had to listen.

So now im going to be more strict about my off days (wed sat sun)

[breathemetal]

1. Flat Barbell Bench Press (close or regular grip heavy work 1rm, 3rm, 5rm, or 5x5)
2. Board Press/ Floor Press (5rm usually start where you left off on bench press)
3. Overhead Press (Standing military press, push press, dumbbell overhead press various rep schemes 5rm, 5x5, 4x10)
4. Dips (2-3 sets)
5. Vertical Lat Work (lat pull-downs or pull-ups 5+ sets if on lat pull-down use different bars and work different planes)
6. Triceps Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns pick one exercise for 3x10-12)
7. Biceps (1-2 exercises, 3-5 sets total)

Had a ton of energy today, felt great!
Cant wait to get my Golden Gains

[breathemetal]

Saturday, and an off day. BLAH.
I need it though, had a brutal workout friday!

hope to be able to do this someday!