Dustin's No Bullsh*t Training Log

ME Upper
sunday 7-7-13

warm up

2Bd—315x3, 365x3, 405x3, 425x3, 365x6
probably had 10lbs more, but i tried for a heavy single w/455 and got halfway and stalled

Incline—225x3, 275x5, 275x3 drop to 265x2
probably should’ve done 265 for my 2x5 but I was feeling good and it didn’t pan out, so I adjusted

Bent Row—135x6, 225x6, 365x3x6, 315x8

Lateral Raises—50s—8,8,12

Dips/Pull Ups----12/25, 12/25 = 74 reps @ BW = 276

Planks—various stuff having fun with it

ME Lower
monday 7-8-13

warm up

Defiict Deads—3s—405, 455, 495
2.625" mats, dropped mats and did 495x3,2=5 total reps

Front Squats—225x1, 275x1, 295x2x5

RDLs----3x8—315

Seated Calf Raises—1plx30, 2plx20, 3plx3x10

Front Squat Holds----4x10 seconds—405

deads kinda sucked. Last month I tried 495 for 5 but only got it for 3 so i figured when going for 3s, I could push that a little bit. couldn’t get 525, 515, or 505 for even a single, so I just lost the mats and went for reps. I’m thinking as well i might need to lose a mat or two and be around 1.75" to 2.2" instead. the upper 2" range puts me in too awkward a position, that is so far away from normal pulling that I don’t think it is going to help much. probably next cycle, more later

DE Upper
wednesday 7-10-13

warm up

Speed Bench—9x3—245 2x monster mini’s
3 different grips, 10th set w/275x3 normal grip

DMB Incline Bench—90x12, 100x10, 110x7, 110x6, 120x3, 80x12
I should’ve started with 80s and I would’ve gotten my reps of 12-10-8-6-4, but i got greedy and started too heavy

Cable Neutral Rows—3x12—200lbs

Seated BB Military----2x8—135
behind the neck

EZ French Press----3x8----120lbs
super set
EZ Reverse Curls----3x10----120lbs

Leg Raises—3x15 @ BW = 275
in that chair thingy where you support your body w/your forearms

solid day. didn’t really want to be there today. from my neck to my calves are pretty sore from sunday

DE Lower
friday 7-12-13

warm up

Speed Squat—12x2—300
all felt awesome

Speed Deads—10x1----405
felt awesome

Renner Lunge—135x8/leg, 185x6/leg, 225x4/leg, 135x8/leg
i’ve been doing these by holding the barbell in front squat position, i’ve never seen this done before and don’t want to call it Front Loaded Lunges or some shit. so i’m naming them after me. they hammer everything from that both lunge and front squats do

Sumo RDLs—135x10, 225x2x10
felt some popping in my right hammy on lest rep of last set, so I just left after this. never seen these either but they hit the hammy’s pretty good, easy name to come up with though

i’m gonna have to compile a video with all the little variations of lifts I’ve named after myself here soon lol

ME Upper
monday 7-14-13

warm up

CG Incline----barx30, 135x5, 185x3, 225x3, 255x3, 275x3, 285x3, 225x6

Ballistic Bench----135x5, 225x5, 315x2x5
these are much harder than normal benching

Bent Row—4x10-----225
underhand, kept it tight and focused to lessen any stress to my hamstring

Renner Raises—3x8----50s
then 25s for 15

Dips/Pull Ups—10/5, 10/5 = BW @ 276
deep slow controlled dips, ultra wide more controlled pull ups

Hanging Leg Raises----3x6 @ BW
shins to bar above

ME Lower
monday 7-15-13

warm up

GMs—315x3, 365x3, 405x3, 425x3, 315x6

Low Box Squat----135x5, 225x5, 315x5, 365x2x5

Leg Press----4pl/sidex10, 5plx10, 6plx3x10

Lying Single Leg Curl----4x10/legx50lbs

Seated Calf Raise----1plx20, 2plx20, 3plx3x10

Weighted Side Bends

DE Upper
wednesday 7-17-13

warm up

Speed Bench----9x3----245
3 different grips, 10th: 275x3

DMB Incline----6x10----90s
last set was only 8 reps

Hammer High Row----2pl/sidex10, 3plx3x8, 2plx12

Rear Delt Flys----3x8—35/arm
machine where you lace face down

EZ French Press—4x10----120lbs
Super Set
EZ Curl----4x10----120lbs
alternated underhand/overhand

Swiss Ball Crunches----3x20 @ BW = 275

ME Upper
monday 7-29-13

warm up

CG Bench----barx30, 135x8, 185x5, 225x5, 275x3, 315x1, 365x1, 385x1, 405x0 (twice), 315x7

Floor Press—225x5, 315x7

Chest Support Rows----2plx6, 3plx6, 4plx6, 5plx4x6, 4plx8

Rounded Shrugs?----135x10, 225x10, 315x3x10
rounded upper back and leaned forward summer to target more of middle upper back

some ab thing

ME Lower
tuesday 7-30-13

warm up

Pause Squat----barx12, 135x8, 225x5, 315x3, 405x1, 425x1, 455x1, 475x0, 365x6

Double Overhand Deads—225x5, 315x3, 405x8
last rep I was holding on by fingers

Leg Extension----200x10, 250x3x8

Lying Leg Curl----60lbx10/leg then 10 double leg x 3 times

Standing Calf Raise----3x10----300lbs

Pulldown Abs—120x15, 150x12

DE Upper
wednesday 7-31-13

warm up

Speed Bench----9x3----245 double minis
3 different grips, 10th set–275x3 normal grip

DMB Presses----5x12-----60s

DD Cable Row----3x8----300
drop set 200x20

Rope Tri Pushdowns----4x12—150lbs

EZ Curl—3x10—120lbs
super set
EZ Reverse Curl----3x10—120lbs

Roman Chairs----3x10 @ BW = 275

Getting ready for a raw push/pull at my gym. The MD Larry Garro Memorial. 4 weeks out going for a 405 bench and 605 pull.

ME Upper
Sunday. 9-1-13

Pause bench—up to 3x3 with 365

Close Grip BN—3x6—315

Chest Support Row—3plx6, 4plx6, 4 25x4x6

Face Pulls—3x20—150

Hammer Incline—2x10/arm then 10normal w/70lb/arm
Super Set
Neutral Grip Pull Ups—2x8@BW = 272

ME Lower
Monday. 9-2-13

Squats—up to 3x5 @ 365

Deficit Deads—2x3@475, 1x3@500
1.3" deficit, mats are slightly under half inch used 3

Belt Squat—3x10@2pl/side

45 Back Raise----2x15@BW=272 & 45lb plate

Ab Pulldown—3x5@150

RE/DE Upper
Thursday. 9-5-13

Seated BB Military----3x8—155

Speed Incline Bench----5x3----185 minis
Drop the bands, then 185x10

Rev Grip Pulldowns—4x8—250

Renner Row—4x10—135
Grab plates and row for upper back, this might be called something, I don’t know

EZ French Press----3x10----120
Superset
EZ Curl----3x10—120

L Holds—3x6 seconds

RE/DE Lower
Saturday. 9-7-13

Speed SQ—10x2—275 + light bands
Loose belt

Speed pulls—8x1—405
No belt

Renner Lunge—3x6/leg—185
No belt

GHR—3x10 @ BW=272

Roman Chair—3x8@ BW + 25
Held to forehead