01-29-2011 - Deload - Back/Bis
I think I’ve may have played around with all the machines I wanted to.
3 sets for warm up
190x12
200x12
220x10
200x15
220x12
230x12
40x20
45x12
55x10
2 sets for the pump
135x12
150x12
170x12
[quote]DeltaOne wrote:
Bug, I am such a big fan of Dorian Yates and read so much stuff by him that ended up being influenced a lot by his “run everything you do under a microscope” method lol. Thanks man.
Hlss, I believe I lost only about 4 pounds, my goal right now is not to lose weight but keep myself as close as I can to my current weight while losing as much fat as I can. Right now I’m planning on lifting 5 days a week, following a Brian Dobson style of powerlifting/powerbuilding, and using a 3 days on, 1 day off, 2 day on, 1 day off, repeat, cycle.
I plan to go back to DC once I feel my shoulders have completely healed and that I have addresses my weak bodyparts ( it’s very hard to do this on the DC 2-way split ), all my lifts have taken a severe beating due to my shoulder problem and due to my previous stupid gym, and I wanna bring my strength up again so that DC gives me better gains. [/quote]
Sick log man, you’re an absolute beast. If you are a dorian fan go to a popular bbing site and check out the Q&A with Dorian and Branch Warren. Dorian is just speaking a lot of truth. It is basically dorian talking about BBing for an hour. It was prolly posted like 2 weeks ago you might have to search for it if you haven’t already seen it.
Best of luck
Thanks Tommy, are you speaking about that “webseminar” thing DY did on a webcam or is it another thing ?
No, same website i believe but it is a q
I changed a few things from the original plan, too much volume, I decided to add exercises towards the middle of the cycle.
07-31-2011 - Week 1 - Chest/Triceps
210x10
220x10
230x10
240x6
250x6 shoulder pain started kicking here
45x15
50x15
60x13
60x11 done at low incline
Chest stretch with the 45 DB
90x15
100x15
110x13 this felt light but this variation of the movement is harsh on the elbows and I took it easy, insane pump
135x12
155x12
→ Tris stretch
Tommy will give it a look, thanks man 
Chest very sore today, good thing, I haven’t felt soreness in my pecs for a while now. Tris feeling pumped.
08-01-2011 - Week 1 - Back
25x15
35x15
45x12
55x10
I forgot the barbells at this gym weight more than the ones at my last gym, I loaded too much weight on the first sets and felt awkward.
+300x10
+320x6
+340x6
+360x6
160x12
180x12
200x10
Using little weight for these, trying to feel the back working instead of biceps. I use an underhand grip on this machine and it really transforms into a biceps exercise if I’m not careful enough.
110x12
115x12
Again, trying to feel the back working. This was done as strictly as possible, slow descents, pause at the bottom, that whole crap. My lats were burning from the HS pulldown so it didn’t really matter much. I may make this day my “light” back day.
45x15
50x8
55x7
Read bellow
Note: I wrote the number wrong for Pinwheels, I got distracted and wrote down numbers of some shit I was doing for traps long ago from another page of my notebook. Too lazy to edit because it will take a while to show up in the original post and this will be faster
85x15
95x12
105x8
I’m finding it hard to eat every 2-3 hours, filling myself with food to beat my protein/carb per meal quota isn’t exactly feeling very pleasant. However this morning, from 6 a.m to 12:00 am I managed to have 4 “micro-meals” if I count my pre-workout shake, 5 if I count my morning protein shake. It really felt good as I wasn’t exactly feeling full all the time and force feeding myself. Just didn’t felt hungry.
In total, I already had 8 “micro meals” today, 2-3 more yet to come, instead of the 4-6 meals I have a day that don’t feel good at all.
If I manage to keep this rhythm, then it will be 12 very small meals a day.
You’re full even when ‘recomping’?
[quote]hlss09 wrote:
You’re full even when ‘recomping’? [/quote]
60 grams of protein and 30-20 grams of carbs for every meal can make anyone full
Especially if you have digestive issues like me.
^Baby! I just ate 2cups of oats mixed w/ 2 scoops whey. That’s like 110g carb, 50ish g protein, trace fat. lol
Bah, I’m a manlet, I can live with 3 grains of rice for a whole winter.
08-02-11 - Week 1 - Legs
3 non stop sets at the iso leg extension, just switching between legs.
355x8
370x8
390x8
400x6
425x5
I need to work on Depth and form, I also need to figure out were in my traps to place the barbell once again.
240x10
260x10
270x7
25x15/15
45x15/15
55x12/12
Done with an incredibly slow descent
120x10
140x10
190x10
Notes:
I originally planned to do a Standing Ham/RDL superset, but I decided to get better at stuff I suck at, such as Front squats and Good Mornings. Good mornings were particularly uncomfortable due to my poor flexibility.
Finished up foam rolling the lower body and doing some thoracic mobility, the foam rollers in this gym are super duper hard and I loved them, I think I’ll throw foam rolling back into my stretch and recovery routines.
EDIT: Also did some super painful calf raises
Also got offered a job as a bouncer. For some reason I find this hilarious.
08-03-2011 - Week 1 - Cardio
I missed a couple of meals today, because someone freaking stole my food at the lab, motherfuckers. I think I’ll put my pet snake in the same bag I keep my food containers, it would be very amusing, not to mention entertaining.
20 minutes on the stationary bike, medium intensity
10 minutes on the rowing machine
Never played much with the rowing machine, just did some until I felt I had done enough
I also figured I should post my squat “experiment”/ short term goal.
Once I’m able to squat 500 once again, I won’t move up the weight. Instead, I’ll add one or two reps every session, until I reach 500x20. Let’s see if Platz was right, and let’s see if I won’t tear a quad trying to do this shit.
You have a pet snake? I do too, his name is Jeff. True story
Cool, mine’s called Victor.
Wait a minute…I don’t think I’m sure about what kind of “pet snake” we are talking about anymore…
Hahaa I literally have a ball python named Jeff. My other snake is named Hercules