Dirtbag Training Log

Training Over 35 Lifter
61

Pullups 2 x 10
Squats 5 X 8 reps @ 185 lbs
Leg Ext 1 x 8 reps @ 585 lbs
Leg Curls 2 X 8 reps 200 lbs
BB pull over 2 x 8 @ 90 lbs
Cable Pullovers 3 X 8 reps 80lbs
Military Press 3 X 8 reps 50 lbs
Seated Rows 3 X 8 reps 170lbs
DB curls vertical hold 3 X 8 reps @ 35 lbs
Cable Pulldowns 3 X 8 reps @ 150 lbs
Cable tri pulls 3 x 8 @ 85 lbs
Fly machine 3 x 8 @ 130 lbs
Rev Fly Machine 3 x 8 @ 60 lbs
Calf Raises Plate Machine 3 x 10 @ 90 lbs 2 angle foot position
Dip Machine 3 x 8 @ 215

Had a newbie with me last night that wants to join @ my gym. So I was putting him through his paces. He works construction. So he said no cardio. I bet he is sore today hehe. After the work out he said he could barely stand. That was a good work out. Felt like a million bucks after

62

Welp tonight is another night of IRON. I am happy. I love my daughter very very much. But as most parents know I need time to hit the gym cause @ times she was driving me crazy!!!

I so my training partener is hurting and wimping out from the workout I gave him on thursday. He didn’t want to hit the iron today. But yesterday he txt me and said he was ok and ready for more tonight. So I am going to up my keep my volume and lighten the load and up the reps for squats. I need to shake things up on my legs. Also I think it will give the newbie time to get use to squats. Last time he sqauted he looked like he was going to fall over after 3 sets of 8. With low weight. I know girls at my gym that warm up with the wieght he was using. Going to turn him from a girly douche to a gym rat. My evil plan is working cause he bought all the suppliments I told him to get. Muahahahahah

63

Pullups 1 x 10
Squats 5 X 8 reps @ 185 lbs
Leg Curls 2 X 8 reps 219 lbs
BB pull over 3 x 8 @ 90 lbs
Cable Pullovers 3 X 8 reps 80lbs
Military Press 3 X 8 reps 50 lbs
Seated Rows 3 X 8 reps 170lbs
DB curls vertical hold 3 X 8 reps @ 35 40 35 lbs
Fly machine 3 x 8 @ 140 lbs
Rev Fly Machine 3 x 8 @ 60 lbs
Calf Raises Plate Machine 3 x 10 @ 135 lbs 2 angle foot position
Bench Press 3 x 8 @ 205 lbs
Cable Lat Raise. 3 x 8 @ 30 lbs
Cable Cross Over 3 x 8 @ 75 lbs

Good workout but it took to long to complete. I wish to get moving along so if my training partener wants to do some workouts we need to be faster.

64

That’s a LOT of exercises and a LOT of sets.

A kinduva general rule is that if you’re hitting a muscle with lots and lots of reps, then you’re probably not hitting everything with as much intensity as you could. When you’re doing that many sets, you’re probably not getting as much benefit out of it as you can.

If you want to go full body, then pitch out some of the exercises that work the same muscles. Either have 1 leg exercise or two (quad and hammy), pick one chest exercise (you’ve got several), pick one back exercise. Then pick a couple of extras.

If you’re benching and doing military presses, then you probably don’t need a direct triceps exercise because they’re getting hit already.

If you want to keep the volume you’ve got on each bodypart (or even add more), you can either re-arrange your exercises to lump certain things together and pull other things apart with a split. Pull out all your push exercises (squats, bench, presses, etc) on a day and all your pull exercises (deadlifts, pullups, rows, curls, etc.) on a day and then alternate days.

Or you can go to a bodypart type of split.

AND, since you’ve cut down on the overall volume you’re doing, you’ll be fresher and probably be able to raise the weights you use. Maybe.

AND… your workouts will be shorter.

65

[quote]The Pencil Neck wrote:
That’s a LOT of exercises and a LOT of sets.

A kinduva general rule is that if you’re hitting a muscle with lots and lots of reps, then you’re probably not hitting everything with as much intensity as you could. When you’re doing that many sets, you’re probably not getting as much benefit out of it as you can.

If you want to go full body, then pitch out some of the exercises that work the same muscles. Either have 1 leg exercise or two (quad and hammy), pick one chest exercise (you’ve got several), pick one back exercise. Then pick a couple of extras.

If you’re benching and doing military presses, then you probably don’t need a direct triceps exercise because they’re getting hit already.

If you want to keep the volume you’ve got on each bodypart (or even add more), you can either re-arrange your exercises to lump certain things together and pull other things apart with a split. Pull out all your push exercises (squats, bench, presses, etc) on a day and all your pull exercises (deadlifts, pullups, rows, curls, etc.) on a day and then alternate days.

Or you can go to a bodypart type of split.

AND, since you’ve cut down on the overall volume you’re doing, you’ll be fresher and probably be able to raise the weights you use. Maybe.

AND… your workouts will be shorter.[/quote]

I think your right. I have been selectively eliminating stuff for fun. Cause when doing that amount of volume you run out of steam and are not getting the full effect from each exercise.

I am going to adjust the workout again.

66

Last night hit the gym again

Pullups 1 x 10
Rack pulls 1 x 3 @ 405lbs 2 x 8 315lbs
BB pull over 3 x 8 @ 90 lbs
Seated Rows 3 X 8 reps 170lbs
DB curls vertical hold 3 X 8 reps @ 40 45 45 lbs
Fly machine 3 x 8 @ 170 lbs
Rev Fly Machine 3 x 8 @ 70lbs
Calf Raises Plate Machine 3 x 10 @ 135 lbs
Cable Lat Raise. 3 x 8 @ 35 lbs
Cable Cross Over 3 x 8 @ 75 lbs

I am sure I am missing something. I will remember it later I am sure… it was a good work out. Felt really nice after.

67

Pullups 1 x 10
Squats 1 x 8 @ 225
Leg Ext 1 x 8 @ 540
BB pull over 1 x 8 @ 90 lbs
Leg Curls 1 x 8 @ 200 lbs
DB Military Press 1 x 8 @ 55lbs
Seated Rows 1 X 8 reps 180lbs
DB curls vertical hold 3 X 8 reps @ 45 45 45 lbs
Bench Press 1 x 8 @ 225
Calf Raises Plate Machine 3 x 10 @ 135 lbs
Pull downs 1 x 8 @ 180
Tri Ext 1 x 8 @ 60 lbs
Tri cable pulls 1 x 8 @ 75 lbs

Tryed to dead lift 495 for fun. I almost got it off the ground but it was a no go. Got the bar bending but the one side was still touching the ground.

68

Nice going Dirtbag, strong workouts buddy!

69

[quote]daddyzombie wrote:
Nice going Dirtbag, strong workouts buddy![/quote]

Thanks DZ

I was tryen to shock my body into some growth. I woke up pumped still from the night before. Thats a good feeling!!

70

Good friend of mine reminded me to put and update in my log

Did some minor lifts at home with some 40lbs db’s

Skulls 3 x fail
Flys 3 x fail
Back scratchers 3 x fail
Curls 3 x fail
Lat raise 25 lbs 3 x fail

Had my kid on the weekend so there was no time to train with a sick little girl.

Also killed my back at sometime. The muscles are just about healed so I am taking tonight off. Back at it Thurs

Maybe I will do some minor lifts again at home.

71

Hey you. Question for you? What kind of squats are you doing? I read about OH ones, you must back and front though too, right?

Another question for you - you mentioned your discs in your back. What’s wrong with them? Must be one of your previous injuries, no?

Okay, one more:) Wtf is a back scratcher?

Nice work though. Seriously, that amount of volume would kill me. You get it done fast too!

Hope your back and little one are feeling better.

72

[quote]MsM wrote:
Hey you. Question for you? What kind of squats are you doing? I read about OH ones, you must back and front though too, right?

Another question for you - you mentioned your discs in your back. What’s wrong with them? Must be one of your previous injuries, no?

Okay, one more:) Wtf is a back scratcher?

Nice work though. Seriously, that amount of volume would kill me. You get it done fast too!

Hope your back and little one are feeling better.[/quote]

Squats are regular back squats …sometimes i do low load front squats for warmups

I have herniated discs in my lower lumbar region. This causes shooting pain from my hip to my toes and numbs my toes too. It comes and goes if my form is not spot on. So now I just keep good form and everything else takes care of itself. Also have a torn meniscus. Sucks but what can you do. Yeah they are previous sports injuries.

DB tri extention = back scratcher term I picked up didn’t realise everyone used it.

Thanks …i love volume training. Although I have to admit it sucks the life out of you but the pay off is wicked. After 4 weeks you need some time off. But I love to lift fast and hard.

73

back scratcher, huh?.

I like it.

74

I have to Dirtbag… I gotta

this thread is useless without pics

75

[quote]OctoberGirl wrote:
I have to Dirtbag… I gotta

this thread is useless without pics

[/quote]

If dirtbag posted pics here, none of the girls would ever leave him alone:)

76

That sucks about your discs but great that you’re still able to squat.

What sports did you play? Knowing where we grew up, probably football or hockey.

I just had to comment on your volume because it’s insane. (I have to force myself to do rep work; I like lifting something very heavy - once:)

77

[quote]OctoberGirl wrote:

I have to Dirtbag… I gotta

this thread is useless without pics

[/quote]

Ok very soon there will be pics… Some are pro some not.

78

[quote]skidmark wrote:
back scratcher, huh?.

I like it.[/quote]

Wicked me too …maybe it will catch on here

79

[quote]MsM wrote:
OctoberGirl wrote:
I have to Dirtbag… I gotta

this thread is useless without pics

If dirtbag posted pics here, none of the girls would ever leave him alone:)[/quote]

Thats such a great comment …your the best MsM thanks that made my day.

80

[quote]MsM wrote:
That sucks about your discs but great that you’re still able to squat.

What sports did you play? Knowing where we grew up, probably football or hockey.

I just had to comment on your volume because it’s insane. (I have to force myself to do rep work; I like lifting something very heavy - once:)

[/quote]

I was a snowboarder pro-am. Lots of fun back in the day but in Ont were not aloud on ski hills to much later. Flat landing make for bad discs.

I like heavey lifting once but nothing beats walking out of the gym looking like you just got hammered. The shaking hands the pump with your head swimming. Its the greatest feeling in the world …well almost :wink: