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Thread: ==2010 Log==

  1. #1
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    Default ==2010 Log==

    Gonna keep this basic, and simple!
    But I really would like to log my new routine that I intend to stick with for quite some time.
    Its essentially a Westside hybrid routine.
    The foundation is big compound movements, big numbers (well, big numbers for me haha)

    Today and tomorrow are rest days and I intend to sleep A LOT to fully recover and be ready to tackle monday full force!
    And luckily this time I have a buddy that will be training with me so I will hopefully have more focus and drive with someone to push me (and help spot lol)

    Wish me luck! Will update Monday!



    Current stack:

    OT 2/2/2
    OxiMega Fish Oil 1/1 (1 with morning OT and the other with pre-workout OT)
    OxiMega Green (with breakfast)

    Blue Gene (1 hr pre-workout)
    GM (30 min pre-workout)
    ON Whey Gold (various times throughout the day)

    I just ran out of WF so I may order a tub soon, and might get some Glycer as well, been wanting to try it.


    OT/OM/BG/GM
    Last edited by breathemetal; 03-20-2010 at 04:26 PM.

  2. #2
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    Okay...I lied, heading into the gym today.
    I need to push some aggression out asdlkasd.

    Gonna do a cardio circuit and some weighted ab work.
    Shouldn't interfere with what I have going Monday.

  3. #3
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    Off day today, got up early to get some errands taken care of.
    Just popped the BG as I am already feeling sluggish, ugh.
    Gonna take some GM soon to give me a boost.

    MIGHT sneak in some light cardio tonight...

  4. #4
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    Monday, March 22

    Today was shoulder day, had good energy all day and was ready to tear it up!

    Really felt the BG today, it was great. Such an awesome sup!

    Routine:

    Shoulder Press 4x8 @ 200
    Stand Mil Press 4x8 @ 100
    Side Raise 4x8 @ 30
    Seated Lateral Raises 4x8 @ 25
    Rev Fly 4x10 @ 100
    BB Shrug 4x12 @ 200

    Hit the eliptical today for cardio, did 30 mins at a pretty good resistance


  5. #5
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    Tuesday, March 23

    Pretty good day today
    BG just gets better and better!

    Routine:

    BB Bench 4x8 @ 150
    Incline Press 4x8@ 210
    Incline DB Flyes 4x10 @ 35
    Cable Crossover 4x10 @ Fullstack
    DB Front Raises 4x12 @ 30 (ea hand)

  6. #6
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    Wed, March 24

    Had a early workout today, went to the MAAC gym with a buddy and "played" around.
    Worked some light chest stuff in and some light bicep work.
    Gonna head to the gym again tonight and do my full arm routine.
    Already took my BG and GM so im flyin on nothing tonight, should be interesting.
    Might have to grab a red bull haha.

    Routine:

    3x4-8 supersets:
    Stand BB Curl/Skullcrusher
    Preacher/French Curl
    Incline DB Curl/Tri Machine

    3x12 Pump Circuit:
    Arnold Curl/Hammers/Wrist Curl/Rev WC/Rope Pulldown

    Im beat! Killer pump though and i feel great!
    Chewin' on a Clif bar now. MMMMM!
    Last edited by breathemetal; 03-24-2010 at 10:36 PM.

  7. #7
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    Thursday, March 25

    Had a great back workout tonight, I smashed everything and felt awesome!
    Had a good yet painful back pump and got some decent cardio in.
    time for bed soon, im demolished...

    Routine:

    (everything 4x8-10)
    Deadlifts @ 90/110/130/180
    Widge grip pullups @ BW
    Seated Row @ 3/4 stack
    Wide grip lat pull down @ 3/4 stack
    Straight arm pulldowns @ 1/2 stack (i was pretty dead about here...haha)
    Hypers @ BW @ 2x10

    And then i hit the bike for 20 mins at a pretty nice resistance

  8. #8
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    Friday, March 26

    Ended up not going to my "home gym" tonight and went to the YMCA with a friend.
    Pretty nice place, haven't been there since they upgraded it.
    Thinking about switching to it...
    The only con is it isnt 24/7 but they have a nicer facility with more room and more racks

    Routine:

    (only did half my leg routine tonight since i was mainly spottin my buddy tryin' to get his bench up and teaching him how to squat right)

    Squats 5x3 @ 100/150/200/250/300
    Hack Squat (added tonight) 4x8 @ 200
    Leg EXt 4x10 @ 150
    Calf Raises 2x15 @ 200

  9. #9
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    Saturday, March 27

    Last workout of the week, tomorrow is an off day. Blah.

    Routine:

    Seated Alt DB Curl 4x8
    Tricep Pull Over 4x10
    Hammer Curl 4x8
    Tricep Pull Down (rope) 4x10
    High Cable Curls 3x10
    Bench Dips 3x15

  10. #10
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    Sunday, March 28

    Off day

  11. #11
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    Monday, March 29

    Ended up doing a "whatever" shoulder workout tonight
    Gonna start up on a modified westside-type routine tomorrow and im gonna stay with it

  12. #12
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    New routine:

    DUAL FACTOR HYPERTROPHY TRAINING:

    Loading Weeks: (2-3 weeks)

    Upper Body Workout One: (Monday)
    1. Barbell Bench Press: (flat or incline, primarily wide grip, 4x10 with the same weight for each set)
    2. Dumbell Press (flat, incline, or decline for 3x8-12 same weight)
    3. Horizontal Lat Work (heavy barbell rows, 5x5)
    4. Shoulders/ Traps (emphasis on medial delts - shrugs, high pulls, dumbell cleans, lateral raise complex, face pulls � pick 1-2 exercises for 4-6 sets total)
    5. Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns � pick one exercise for 3x10-12)
    6. Biceps (1-2 exercises, 3-5 sets total)

    Lower Body Workout One: (Tuesday)
    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. Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
    -or-
    4. Leg Presses (3-4 sets of 10-12) �or- Occasionally a Hack Squat (for 3-4x10-12)
    5. Weighted Abs/ Obliques (5x10 total � weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)

    Upper Body Workout Two: (Thursday)
    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)

    Lower Body Workout Two: (Friday)
    1. Lighter Squats (back squats or front squats for 5x5 or 4x10 with the same weight)
    2. Deadlifts (conventional deadlifts or deadlifts standing on 2-3� box, mat, or 100lb plate - 1rm, 3rm, 5rm, or 3x5 same weight, )
    3. Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
    4. Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
    5. Weighted Hyperextensions (2-3x10-12)
    6. Weighted Abs/ Obliques (5x10 total � weighted sit-ups, ab pull-downs on high cable or with bands, dumbbell side bends, etc.)

    For unloading weeks (1 week), reduce volume drastically by completing only the first two exercises on lower body days, and the first three exercises on upper body days. Slightly reduce intensity/load (with regards to one rep max), and keep frequency the same (four workouts per week.)
    Last edited by breathemetal; 03-30-2010 at 04:19 PM.

  13. #13
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    Today Ill be jumping in on my new routine! Today's tuesday, but im doing Monday's workout:

    Upper Body Workout One: (Monday)
    1. Barbell Bench Press: (flat or incline, primarily wide grip, 4x10 with the same weight for each set)
    2. Dumbell Press (flat, incline, or decline for 3x8-12 same weight)
    3. Horizontal Lat Work (heavy barbell rows, 5x5)
    4. Shoulders/ Traps (emphasis on medial delts - shrugs, high pulls, dumbell cleans, lateral raise complex, face pulls � pick 1-2 exercises for 4-6 sets total)
    5. Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns � pick one exercise for 3x10-12)
    6. Biceps (1-2 exercises, 3-5 sets total)

  14. #14
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    Took a few days off to relax and unwind, feels good.
    Gonna go in the gym tonight and tear it up with new focus and drive!

  15. #15
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    deload to reload

  16. #16
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    amen

  17. #17
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    Goin' strong in here...

  18. #18
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    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
    Last edited by breathemetal; 04-07-2010 at 10:26 PM.

  19. #19
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    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

  20. #20
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    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!


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