25/1/12
Legs.
Got to the gym at 6:25am, a bit later than yesterday.
A) Seated Leg Curls:
80x20x2
130x15x3
B) High Bar ATG Squats:
135x8x1
195x10x1
215x10x1
235x10x1
C) Leg Press:
8x1x3pps (reps x sets x weight)
8x1x6pps
15x2x7.5pps
15x1x7pps
^^ 40ft walking BW lunges between each set.
D) Machine Squat (like half hack squat:
10x1x2pps
10x2x2.5pps
E) Smith Machine Front Squat:
–I set the safety blocks so that I stopped just at parallel–
110x5x1
200x5x1
290x5x1…200x5x1
110x8x1 (1.5 reps) then 8 full reps.
F1) Smith Machine Calve Raises:
110x12x1
200x12x2
F2) Tibial Flexion Thingy:
40x12x2
30x15x1
TONS of stretching for the quads throughout. Done in just under an hour and had a great workout!
Ryno.
Training looks great right now, I’m guessing you’re a big John Meadows follower? Why do you write your dates Euro-style? lol
Only in the past month have I started what John Meadows advocates, but it’s been working like a charm and I feel great out of the gym and my flexibility (not that it was bad) has improved greatly. I honestly don’t know why I began writing my dates Euro-style… But I feel crazy when I write mm/dd/yyyy now.
Thanks for checking out my log!
27/1/12
Chest/Delts.
Got to the gym at 6:00am.
A1) Machine Presses: (paused at the bottom for a sec)
110x8x1
150x10x1
160x10x1
170x10x1
180x10x1
A2) Pec Minor Dips:
BW+35x10x3
A3) Wide Grip Pull-Ups:
BWx8x3
B) BB Bench: (index finger 1 inch outside smooth, semi-narrow)
135x5x1
185x3x1
205x3x1
215x3x6, not very hard
C) Incline BB Bench:
135x5x1
185x6x3
D1) Wide Grip Military Press: (Index finger on rings)
65x5x1
95x10x3
D2) Seated Rear Delt Flyes:
40x10x1
45x10x2
E1) Pec-Dec Flye:
160x12x1
175x12x1
190x12x2
E2) Rear Delt Pec-Dec Flye:
200x12x3
F1) Lateral Raise Machine:
95x12x3 (first 8 reps slow, last 4 fast or partials)
F2) Side Lateral “Swings”:
35x15x3
Some stretch then done.
I didn’t notice this until now, but I did a LOT of supersets today.
Great workout, went quickly and felt great throughout.
Ryno.
28/1/12
Back.
A) Reverse Grip Pulldowns: (to warm up/stretch)
70x10x1
140x12x2
B) Meadows Rows:
50x10x1
110x10x3
C) HS Pulldown/Row:
90x12x2
D) Chest Supported Rows: (elbows out for traps/rhomboids)
45x12x3
E) Stretchers:
110x12x3
Hanging Pull-Up Stretch:
30 secs, 3 times.
Abs.
Ryno.
30/1/12
Legs.
Got to the gym at 6:00am
A) Seated Leg Curls:
80x15x1
130x15
150x12
170x8
115x25
B) ATG Squats:
135x5x1
185x2x1
205x10x1
225x10x1
245x10x1
C) Leg Press: (A bit higher foot placement and a bit wider stance)
4pps X8x1
6pps x10x1
8pps x10x2
D) Smith Machine Front Squat: (pause on stops at parallel)
200x5x1
290x5x1
E) DB Romanian Deadlifts:
50x15x1
Before I got out of my car for the gym, I knew something was up; I was hesitant. So I wasn’t surprised when I had terrible focus and drive during the workout. After my second heavy set of leg presses, I knew I was going to cut it short, but had to do a little of each exercise I planned to do. My legs are still sore now, and I was bummed this morning. However, I’m glad that I didn’t go balls out, my body just needed a little bit lighter day.
Great day of school though!
Ryno.
1/2/12
Chest/Delts.
Got to the gym at 6:00am.
A) Slight Incline DB Press:
35x8x1
50x8x1
65x8x1
75x8x1
80x8x1
B) BB Bench Press: (index an inch from where knurling begins)
135x3x1
185x3x1
205x3x1
225x3x6
Easy-ish top sets. I’m going up in weight each week to gain some strength. I’ll attempt +5lbs each week.
C) Slight Decline Smith Press: (Set up so that lower arms moved up/down with no lateral change)
145x20x3
D1) Pec-Dec:
190x12x3
D2) Reverse Pec-Dec:
130x25x3
E1) Lateral Raise Machine:
95x10x1
110x10x2
E2) Lateral “Swings”:
35x15x2
F1) Seated Lateral Raises:
20x10x3
F2) Seated Rear Lateral Raises/Rows:
45x10x3
F3) Pec Minor Dips:
BWx10x3
Done!
Great workout and I felt great afterwards.
I think that I’ll soon transition to DoggCrap or some other low volume HIT regime to give myself a breather from the volume, even though I love this volume. I’ve used DC before, and it has worked well with me so I’m thinking of that. I’ll switch to an HIT for about 4 weeks or so, then transition back to the “Mountain Dog” way of high volume.
I made a 98.4% on our first Physical Chemistry II exam.
Ryno.
3/2/12
Back.
A) Dead Stop Smith Rows:
110x8x1
160x5x1
180x5x1
200x5x3 (45 sec rest)
B) Wide Grip BTN Pulldowns:
140x12x1
180x12x1
200x12x1
220x10x1 (to chest)
140x15x1 (BTN again)
C) Chest Supported Rows: (wide elbows, focus on low traps/rhomboids)
40x12x3
D) Stretchers:
100x12x1
120x12x1
E) 3 Sec Pause DB Shrugs:
75x12x1
85x12x1
Done. I woke up this morning not having written was I was going to do last night, so I decided on something fairly short and sweet. I need a break from the volume so I WILL be switching to DC for the next few weeks.
Time to freshen up my training again.
Ryno.
6/2/12
DC Day 1.
Only worksets listed…
A) Smith Machine Incline:
160x25 (12,8,5)
B) DB Military Press:
65x20 (12,5,3)
C) Weighted Dips:
BW+90x16 (7,5,4)
D) Wide Grip Pulldowns:
220x26 (12,8,6)
E) Deadlifts:
315x5
365x5
The deadlifts were quite easy, but I didn’t want to go up lol.
Sore today, which is great!
Ryno.
7/2/12
DC Day 2.
Only worksets listed…
A) Cross Body Hammer Curl:
35x20 (20 reps each arm, 40 total alt reps)
B) Barbell Curl:
90x25 (12,8,5)
C) Smith Standing Calve Raise:
200x10 (Explode up, 5 sec descent, stretch for 10 secs at bottom = 1 rep)
D) Standing Leg Curl:
90x15 (Only break was to train the other leg)
70x10
E) Leg Press:
8pps X8 (will definitely go up next rotation)
6pps x25 (wow, easier than I thought)
(Slightly wider than shoulder width, feet placed so that knee angle was slightly MORE than 90 at the bottom of the lift.)
Intense stretches for each bodypart after the main set was done.
Already feeling it (~6 hours later)
Ryno.
8/2/12
6:00am
30 minutes cardio, stair stepper.
5:00pm
DV Day 3.
Work sets only…
A) DB Bench Press:
90x22 (11,7,4)
B) Smith BTN Press: (supposed to be seated military, but the place was crowded…)
130x16 (7,5,4)
C) Smith Close Grip Bench Press: (I had the smith, so I just stayed there instead of waiting)
180x16 (7,5,3)
D) Hammer Strength Reverse Grip Pulldown:
3 pps X15 (7,5,3)
E) Pendlay Row:
205x12
Got stretches in after each exercise!
Ryno.
10/2/12
DC Day 4.
Only worksets listed.
A) Reverse Grip BB Curl (slowish reps):
60x15
B) Machine Preacher Curl:
125x24 (10,8,6)
C) Leg Press Calve Raises:
3 pps X12 (5 sec descent, pause at bottom for 5 secs)
D) Standing Alt. Leg Curl:
80x8x10 (Back to back sets of 10 until I couldn’t get 10 reps)
E) Back Squats:
345x6 (w/ belt)
275x20 (w/ belt)
I haven’t done “heavy” back squats in a month or 2, so it took some getting used to, I almost fell back a few times, haha.
Great workout, ~ 40 minutes.
Ryno.
12/2/12
DC Day 5.
Only worksets listed.
A) Machine Bench Press:
210x20 (8,6,4)
B) Smith BTN Military Press:
140x22 (11,7,4)—Added 10lbs to last week and went went up a ton. Great improvement.
C) JM Press:
115x26 (12,9,5)
D) Neutral Grip Pull-Ups:
BW+45lbs X17 (8,5,4)
E) Hammer Strength Plate-Loaded Row:
4 PPS X20 (12,8)
Stretching for each body part after the respective exercise.
Feeling great with this lower volume switch up. I’ll stick with it until I begin to stall, then I’ll switch back to “Mountain Dog” style aka insane volume.
Ryno.
13/2/12
DC Day 6.
Only worksets listed.
A) Pinwheel Curl"
60x20
B) Seated DB Curl:
40x17 (8,5,4)
C) Smith Calve Raise:
200x12 (5 sec negs, 5 sec stretch each rep)
D) Smith Machine Squat:
385x7 stops set just below parallel, each rep touched (lightly) the stops.
295x20
E) Romanian Deadlifts:
225x20
Great workout again!
Ryno.
15/2/12
DC Day 7.
Only worksets listed.
A) Smith Incline Press: (+10lbs from last rotation)
170x20 (11,5,4)
B) DB Seated Shoulder Press: (+10lbs ,each hand, from last rotation)
70x21 (11,6,4)
C) Weight Dips: (+10lbs from last rotation)
BW+100X16 (9,4,3)
D) Wide Grip Pulldowns: (+10lbs from last rotation)
210x26 (12,8,6)
E) Low Pulley Row: (supposed to deadlift, I was not feeling well enough for deadlifting)
180x15
Woke up an hour later today due to being up later for Valentine’s day.
Ryno.
15/2/12 Pt. 2!!
DC Day 8.
Only worksets listed.
A) DB Alt Hammer Curl:
40x20 (each arm, long set) (+5lbs last rotation)
B) Machine Preacher Curl:
135x22 (10,7,5) (+10lbs last rotation)
C) Donkey Calve Raise:
2pps X10 (5sec negs, stretch @ bottom)
D) Standing Alt. Leg Curl:
85x8x10 (back-to-back sets, only rest was to work other leg) (+5lbs from last rotation)
E) Back Squats:
365x5 (Belt only) Ties a PR from when I was focusing on powerlifting!
I’m not certain about depth, but I’m notorious for going ‘too low’ when I feel like I’m high, and none of the reps FELT high, so that means they were probably low enough for parallel.
285x20 (Rough)
I worked out this morning, but I was feeling awesome this evening, so I went for it. Glad that I did.
Ryno.
16/2/12
Ran 5 miles in 30 minutes earlier in the day, I was on an elliptical, so not as hard as actual running.
DC Day 9.
Only worksets listed.
A) DB Bench Press:
95x16 (8,4,3)
B) BTN Smith Press:
150x16 (9,5,2)
C) Smith Close Grip BP:
170x14 (6,5,3)
Ryno.
18/2/12
DC Day 10.
Only worksets listed.
A) Cross Body Hammer Curl:
60x11 (11 each arm, done quite strictly)
B) Seated DB Curl:
40x15 (5,5,5)
C) Weighed Neutral Grip Pull-Up:
BW+50x17 (8, 5, 4)
D) Deadlift:
415x5 (w/ belt & straps) straps because the bars are the university gym are almost completely smooth.
Great workout.
Ryno.
20/2/12
DC Day 11.
Only worksets listed.
A) Leg Press Calve Raise:
3pps X20 (full range)
B) Standing Single Leg Curl (very light, to warm-up)
70x10x3
C) Sled Leg Press: (feet in a shoulder width, middle of platform stance)
8pps X12
6pps x 20
Stretched.
Ryno.
20/2/12 PM
DC Day 12.
Only worksets listed.
A) HS Incline Press:
115x15 (9,5,3) I always feel this too much in my shoulders and not enough in my chest.
B) Seated DB Shoulder Press:
70x11…60x11…55x8
C) Weighted Dips:
110x15 (9,4,2)
D) Parallel Grip Pulldown:
200x30 (12,10,8)
Great workout!
Cardio in the morning, and maybe the evening tomorrow.
Ryno.