Project Longevity

Training Training Logs
41

Yesterday’s workout:

Cable biceps curl: 60 x 10, 70 x 5, 80 x 5, RP: 80 x 23, 80 x 7, 80 x 5

BB Reverse curl: 45 x 8, 55 x 8, 65 x 12

Standing Calf Raises: 120 x 12 (stretch at the bottom is killing my feet, may need to lower the weight)

Seated Leg Curl: 90 x 10, 105 x 5, 120 x 5, RP: 105 x 13, 105 x 7, 105 x 4

Leg Press: 1 pps + 50 x 10, 2 pps x 10, 3 pps + 50 x 10, 3 pps x 20

I figure I should post my exercise selection in one consolidated place to reference for later:
A1: HS Incline Bench, Standing OHP, Reverse Grip Bench, HS Pulldown, One Arm BB Row
B1: DB Curl, Hammer Curl, Standing Calf Raise, Lying Leg Curl, Back Squat
A2: Incline Bench, Klokov Press, Seated Dip Machine, Wide Grip Lat Pulldown, HS Row

B2: Preacher Curl, Pinwheel Curl, Seated Calf Raise, Front Squat, Mahcine Hack Squat Widowmaker, Single leg RDL
A3: Slight Decline Bench, DB OHP, Triceps Pushdown, Pullup, DB Row
B3: Cable Curl, BB Reverse Curl, Standing Calf Raise, Seated Leg Curl, Leg Press

42

Health Related note: starting to get more of the afternoon crashes again, melatonin helps for getting to sleep but my body may be getting used to it, hence I don’t feel as well rested as before. Still feel like it is helping a bit though, but I wonder if I have something like sleep apnea that needs to be addressed.

43

yesterday’s workout:

HS incline press: 90 x 10, 160 x 10, 210 x 10, RP 230 x 9, 230 x 2, 230 x 2
Standing Overhead Press: 65 x 8, 95 x 5, RP: 115 x 7, 115 x 4, 115 x 2
Cable Triceps Pushdown: 70 x 10, RP: 80 x 9, 80 x 6, 80 x 4
Hammer strength High Row: 140 x 10, 180 x 10, RP: 230 x 11, 230 x 4, 230 x 3
One arm corner BB Row: 50 x 8, 50 x 8, 60 x 8

In health related matters, I have been sleeping poorly in the early morning and may have traced the cause to adrenal fatigue and lack of vitamin C. I have been drinking caffeinated energy drinks and have not been eating really anything with vitamin C in it, all while fighting a mild cold; I read that this type of stress and lack of nutrition can lead to morning sleeplessness and having to urinate more frequently than usual, which is definitely happening. Will add more fruits in the diet and see what happens.

44

Yesterday’s afternoon workout:

Alternating DB curl : 30s x 8, 35s x 8, RP: 40s x 14, 40s x 4, 40s x 3
always failed on the right arm, interesting

Alternating Hammer curl: 22.5s x 10, 30s x 8, 32.5 x 11 (brachialis was burning, lol)

Standing Calf raise machine: 90 x 12 (5 sec negative, 15 sec stretch on bottom)

Lying Leg curls:
80 x 10, 95 x 10, RP: 105 x 12, 105 x 3, 105 x 2

Back Squat:
135 x 10, 185 x 5, 215 x 5, 235 x 10, 155 x 20

was so tired after the widowmaker I forgot to do the quad and hamstring stretch, oops. Insane leg and bicep DOMS today.

Came across the holy grail of energy yesterday, had a brain candy in the morning, nutrition was more on point (more fruits and vegetables from the day before), had melatonin for a good nights sleep the night before (7.5 hours), and after my widowmaker I was wide awake for the whole day, no crash in the afternoon.

45

Saturday’s workout:

Barbell bench Press (with plate under my butt, like a slight decline press): 135 x 10, 185 x 5, 205 x 5, 215 x 8, 225 x 8

Klokov Press: 45 x 8, 65 x 5, RP: 75 x 11, 75 x 2, 75 x 2

Dip: BW x 12, BW x 12, RP: BW x 15, 6, 5

Wide Grip lat Pulldown: 90 x 8, 105 x 8, RP: 120 x 13, 120 x 8, 120 x 6

Hammer Strength Row: 90 x 8, 140 x 5, 160 x 13, 160 x 6, 160 x 4

46

Today’s Lunch Workout:

Preacher Curl:
50 x 10, 65 x 8, RP: 80 x 13, 80 x 5, 80 x 2
These were straight bar, hurt my forearms

Pinwheel Curl (per arm):
17.5 x 10, 27.5 x 10, 27.5 x 12

Seated Calf Raise (DC tempo): 45 x 12

Front Squat: 95 x 5, 155 x 8, 195 x 8, 195 x 8

Machine Hack Squat: 180 x 15 (widowmaker fail)

Single leg RDL: 60 x 8, 60 x 8, 60 x 8

47

So strength seems to be going up on most lifts, most noticeably on back machines. Work capacity has gotten better too for muscles that have a bit of overlap between exercises. Today I realized the HS bench press machine for some reason is harder than the HS incline machine (due to a deeper ROM), and that messed with my poundages a little.

Today’s workout:
HS Bench Press: 140 x 10, 180 x 5, 240 x 6 (failure), 180 x 8 (failure), 180 x 2

Alternating DB Overhead Press:
25s x 8, 30 x 8, RP: 50 x 7, 50 x 3, 50 x 2
Shoulders felt the burn like never before

Reverse Grip Bench Press:
135 x 8, 145 x 8, 165 x 8, 185 x 4

BW Pullups:
RP: 10, 4, 2 (forgot to warm up, lol)

DB Row:
75 x 8, 85 x 5
RP (Right): 100 x 9, 100 x 4, 100 x 3
RP (Left): 100 x 8, 100 x 4, 100 x 2

Today I forgot to bring my workout shake with me and I had very little carbs this morning (banana) and I still had a good workout, comparable to when I eat potatoes and eggs for breakfast.

48

Today’s workout:

Cable curl: 50 x 10, 70 x 10, RP: 90 x 19, 90 x 6, 90 x 4

EZ bar Reverse Curl: 50 x 8, 60 x 5, 65 x 14

Leg Press Calf: 90 x 11, DC Tempo (these burned so bad)

Seated Leg Curl: 75 x 10, 90 x 10, 120 x 18, 120 x 7, 120 x 4

Leg Press: 180 x 10, 270 x 5, 320 x 5, 340 x 10, 340 x 10, 270 x 21

Legs felt like jelly and could barely walk correctly, good workout. Have been upping my eating efforts, highest I’ve gone on the scale is ~196.

49

Today’s Lunch time workout:

HS incline press:
90 x 10, 180 x 7, 200 x 5, RP: 230 x 11, 230 x 4, 230 x 2

Standing BB OHP:
45 x 7, 65 x 5, 95 x 5, RP: 115 x 10, 115 x 3, 115 x 2

Partial Lateral raises:
30’s x 33, 30’s x 20

Bar Triceps Pushdown:
80 x 13, 80 x 5, 80 x 3

HS High Row:
90 x 7, 180 x 5, 200 x 5, RP: 230 x 12, 230 x 5, 230 x 2

Chest supported Row:
45 x 7, RP: 55 x 9, 55 x 5, 55 x 4 (swapped out one arm BB row b/c this is easier to do in a crowded gym)

Slept only 7 hours again last night, I slack on nutrition for a couple days and it screws up my sleep, body wasn’t holding the water I was drinking and couldn’t stay asleep in the morning. Usually don’t have this problem if I eat enough fruits/vegetables.

50

Yesterday’s workout:

Alternating DB curl:

20s x 7, 30s x 7, RP: 40s x 14, 40s x 5, 40s x 3 (did em a little differently than last time and inadvertently made them harder, had to cheat a bit)

DB Hammer curl:
20s x 7, 25 x 7, 30 x 11, 30 x 11 (brachialis has crappy endurance for some reason)

Standing Calf Raises:
105 x 13 (DC tempo)

Lying Leg Curls:
80 x 10, 90 x 8, RP: 105 x 14, 105 x 4, 105 x 2

Squat:
135 x 10, 185 x 5, 215 x 5, 235 x 11, 165 x 20

Seems like half of the time I am crushing my previous weights and the other half of the time I barely beat them. I have gained almost 10 lbs now since starting DC (was undereating before, at ~195 lbs now), hope to push this bulking phase up to maybe 210, depending on how I look.
Sleep is better with better nutrition but still a little screwy for some reason.

51

Saturday’s workout:

Slight incline press: 135 x 10, 165 x 5, 185 x 8, 205 x 8, 205 x 7, 135 x 15
Klokov press: 45 x 7, 65 x 5, RP: 75 x 13, 5, 4
DB partial lateral raise: 35s x 30
Dip: BW x 10, BW+25 x 5, BW+45 x 5, BW+70 x 7
Pullups: BW x 5, BW+25 x 5, BW+25 x 5, BW x 7
Chest supported BB Row: cant remember warmups, RP: 135 x 8?, 5?,3? something like that.

Sleep has been much better with better diet and not eating large meals within 1 hour of bedtime.

52

Monday’s workout:

Preacher curl: 55 x 7, 75 x 5, RP: 85 x 13, 5, 3 (heavier weight with the same reps, yeeah)
Pinwheel curl: 20s x 7, 25s x 5, 27.5s x 10, 27.5s x 14
Seated calf raise: 55 x 12
Front squat (forgot my compression shorts, had to not go too heavy or else I’d have ripped my boxers): 95 x 8, 135 x 5, 155 x 5
Hack squat machine: 180 (2pps) x 20
Single leg RDL: 3 sets of 80 x 8

53

Progress update:
Hovering around 194 in the mornings (up about 10 lbs from 4 weeks ago, partially due to upping the calories a bit to over 3000 after not consuming enough), people from everywhere are noticing I got bigger in the last 4 weeks or so. One older lady at work was commenting on how much bigger I got and was like “Dang, you’ve got some guns, you’ve been working out a lot?”

I’ve had to switch from a semi-dirty bulk (McDonalds and crap) to a healthier bulk since the late night fast food has been messing with my sleep, and now it’s much better.

I have normally had no problem beating previous PR’s on all the lifts so I am definitely getting stronger. I’ll give this a run for 2 more weeks before I cruise for a week.

54

Last Wed workout:

HS bench press:
90 x 7, 140 x 5, RP: 180 x 10, 5, 3

Alternating DB shoulder press:
30s x 7, 35s x 5, RP: 50s x 9, 4, 2

Partial DB lateral raises:
35s x 33, 35s x 20

Reverse grip bench:
135 x 10, 155 x 8, 155 x 8

BW Dip:
17, 7, 5

BW Pullup:
Warmup on pulldowns, then RP: 10, 3, 2; can’t stop body from swinging and slowness of motion kills me so maybe this isn’t a good exercise for me

One Arm DB Row:
70 x 10, RP Right: 100 x 10, 6, 3; RP Left: 100 x 9, 5, 3

55

Last Fri. workout:

Cable curl: 70 x 10, 80 x 10, RP 100 x 18, 7, 4

Reverse EZ bar curl: 45 x 7, 55 x 5, 65 x 10, 65 x 11

Leg Press calf raise: 110 x 11

Seated leg curl (different machine, harder than the other one):
70 x 10, 90 x 10, 120 x 14, 6, 4

Leg Press: 180 x 10, 240 x 10, 340 x 10, 340 x 12, 290 x 20

56

I like this log! Longevity is really what it is all about. Good luck.

57

[quote]jasmincar wrote:
I like this log! Longevity is really what it is all about. Good luck. [/quote]

Thanks for dropping by, yes longevity is my overall reason for lifting, having less bodyfat, better hormone balance, strong bones, a body more resistant to injury/trauma, aging well, having a sharp mind, not being weak and frail in 50 years, etc. That’s why I have to strike a balance between workout volume/intensity and overall body and joint health.

58

Yesterday’s workout:

HS incline press:
90 x 10, 180 x 5, 200 x 5, RP: 240 x 11, 3, 2

Standing OHP:
65 x 10, 95 x 5, RP: 125 x 8, 2, 1

Partial lateral raises:
35s x 40, 35s x 25

Triceps Pushdown:
50 x 10, 60 x 7, RP: 80 x 14, 5, 3

HS High Row Machine:
90 x 10, 180 x 7,RP: 240 x 12, 5, 3

Machine chest supported row:
25 x 10, 45 x 5, RP: 55 x 12, 5, 3

59

Finishing up logs from a week ago:

11-14 workout:

Alternating DB Curl:
20s x 8, 25s x 7, 30s x 5, RP: 40s x 15, 5, 3

Hammer Curl:
22.5s x 8, 25 x 8, 32.5 x 10, 32.5 x 12

Standing Calf Raises:
120 x 12 (DC Tempo)

Lying Leg Curls:
80 x 10, 95 x 8, RP: 110 x 16, 6, 3

Squat:
135 x 10, 185 x 5, 205 x 5, 245 x 10, 175 x 20

11-17 workout:

Incline BP:
135 x 10, 185 8, 195 x 8, 195 x 8, 135 x 17

Klokov Press:
45 x 10, 65 x 5, RP: 80 x 12, 4, 4

Partial Lateral Raise:
35s x 30

Dip:
BW x 10, 15, 14, 9

DB Deadstop Row:
75 x 8, 85 x 8, 85 x 8, 85 x 8

Thus concludes a 6 week run of DC training (mostly, lol), definitely noticed physique changes, went from 185 to 195 (and stayed there for a few weeks), got stronger on all the exercises (except maybe pullups, too much energy wasted trying to keep from swinging).

On a deload right now, not taking exercises to failure or too heavy. For my next run, I think i will switch the split and swap biceps/forearms with back width/back thickness in order to train biceps/triceps together and minimize amount of days I strain the forearms (dealing with pain the last few weeks). I will probably have to go lighter on curls (more volume to compensate) so that my forearms don’t get injured.

60

Took a week and did some workouts with a lower percentage of my 1RM. Not going heavy on curls for a while so that my forearm heals. Lost a little bit of fat, morning weight around 192 lbs. Don’t know if I want to start DC training again, but I am doing a similar split.

Workout yesterday (Chest, shoulders, tris/bis supersetted)

DB Bench press (working sets):
85s x 6, 95 x 6, 95 x 6, 80 x 8, 80 x 6

  • first time repping close to my bodyweight in DB bench

Partial Lateral Raises:
35s x 40, 35s x 20

BW Dip, 3 sets of 12 supersetted with
Pinwheel curls, 3 sets of 27.5s x 10

Cable Triceps Pushdown, 3 sets of 60 x 10 supersetted with
EZ bar curls, 3 sets of 65 x 10

Forearms felt a little bit better with warming up brachialis before curls, still hurt a little towards the end of the 2nd set.