Author Topic: DocHoss's journal adventure  (Read 4119 times)

Offline BLK00TJ

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Re: DocHoss's journal adventure
« Reply #15 on: May 22, 2014, 06:31:18 PM »
Good work DH.  I keep telling myself I need to try front squats.  Maybe after this cut is over I'll work on them as an accessory for squat days.

Offline DocHoss

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Re: DocHoss's journal adventure
« Reply #16 on: May 23, 2014, 11:14:55 PM »
Good work DH.  I keep telling myself I need to try front squats.  Maybe after this cut is over I'll work on them as an accessory for squat days.
They're grim!  So hard on my wrists. And my quads aren't too happy about them either :)


Friday 2014/05/23   Back & chest 2: lower back & incline chest

This was a really tough workout. I can do it, but it's long.  I may need to scale back or cut some exercises, though I hate to.  I was also delayed a bit by chatting with a trainer about our Saipan days.

8 minutes rope machine for warm-up, followed by stretching and foam-rolling

BB row
45x24 (switch from underhand to overhand grip half-way through)
95x10 underhand
95x10 overhand
135x10 u
135x10 o
185x8 u
185x8 o
225x12 overhand with strap
245x12
265x12 with belt now
285x10
305x8
315x6

The heavy rows are not! Pendlay rows I can assure you. But I focus on feeling it in my lower back and try to minimize any involvement by traps and arms.

Shrug - alternate with underhand rows at 135
315x17 rear
315x15+5 (had to readjust strap) front
225x35 r
225x35 f

135x15 row underhand
135x50 shrug r
135x15 row u
135x15 row u
135x50 shrug f
135x15 row u

T-bar
75x12
100x12
125x10
125x12
125x12
100x12
75x15

Incline BB bench
115x12
125x12
135x12
145x12
155x8

Much better when I'm not already tired from the DB presses and flyes! Threw me off since I kept getting sets of 12 instead of pyramiding down as before.  PRs on the heavy weights.

Incline cable flye - bench set at #3 (I alternate between settings 3 and 4)
30x12 crossing
40x12 c
45x10 c
50x8 c
55x8 c


Cable high biceps - I just like these. I can flex in the gym without looking like a douche. :)
45x14
45x13
45x14

Reverse grip narrow bench on Smith (with safety). I alternate position because it is slightly angled.
50x12 head facing wall

50x12 feet facing wall; superset with triceps rope pulldown 40x12 (single pulley), triceps bar pulldown underhand grip 85x12 (double pulley), triceps bar pushdown (overhand grip) 85x12 (double pulley)

100x12 h, superset as above
100x12 f, superset as above

Man, I was beat.  Didn't even do my pinky extensions!

Finished up with seated ab amchine 100x15 and 125 static hold 20 seconds. Too beat to do the ab work I need. Ideally I'd be doing ab raises in the captain's chair between exercises, but in reality it mostly doesn't happen!

Rope pull machine - 2 minutes on high zum abgewöhnen

Offline BLK00TJ

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Re: DocHoss's journal adventure
« Reply #17 on: May 23, 2014, 11:23:55 PM »
Holy cow that's a long workout and big weights on the BB rows.  I don't think I do that much work in a week.  Props DH!

Offline piperdown

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Re: DocHoss's journal adventure
« Reply #18 on: May 24, 2014, 12:31:46 PM »
That is a lot!
Only time I'd have that kind of time would be a Sat session.

Nice job Doc!
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline jrob69

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Re: DocHoss's journal adventure
« Reply #19 on: May 25, 2014, 09:30:57 AM »
Nice t-bars, they smoke me everytime I do them
Zippa Head

Offline DocHoss

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Re: DocHoss's journal adventure
« Reply #20 on: May 30, 2014, 01:19:48 AM »
07:30 Sunday 2014/05/25: Legs & shoulders

Man o Manischevitz, I feel like I slaughtered my quads today!  Back squats, hack squats, and the pipe.

Warm-up: foam roller, stretches, 5 min stationary bike.

Back squat
45x10
45x10
95x10
135x6
165x5
185x5
205x10 - some pain ot rep 7, need to keep my legs more narrow stance
205x10
205x10
205x5 pausing
225x5 - yay! :)
225x1 - pain, so bailed. Don't want to push my luck any more than I already
have!


Hack squat
135x5
185x5
205x5
225x5
225x5
225x5 - a bit shakey

Seated calf Hammersmith
90x30, pause, 30 more
90x30
110x20
110x20
90x30

Standing overhead press
45x20 - switch from back to front after 10
75x10 - back
75x10 - front
95x10 - back
95x10 - front

Lying ham curl
110x12
140x7
Then it was occupied and I was running late.

Quad pipe
BWx10
25x12
25x12
25x12

The quad pipes make my quads scream like nothing else.  I even grunt, which I don't normally do.  Whew, I was beat!


Monday 2014/05/26: Chest flat & back pulls

Warm-up 10 minutes rope machine, stretches, foam roller

BB flat press
45x15

DB flat press
50x10
65x12
70x12
75x10
80x8
85x6 - barely. I seem to be reaching my limit here. Working on making these reps good.
85x4
70x8

DB flat flye
50x12
55x10
60x8
65x6
50x10

Captain's chair ab raise
40 - alternate tuck & pike

Weighted pull-up
25x6
25x6
25x5-1/2
25x5-1/2
25x5

Pulldown wide grip
135x12
150x12
165x12
180x10
195x8
210x6

BB.com calls this full ROM lat pulldown, kneeling with the cables.
50x10
50x10
50x12
50x15

I may have done a few wide-grip pull-ups to finish, but I didn't write them down.

No time for any arm work (would normally do bis) so will do that with deadlfits tomorrow (Tuesday).

Offline DocHoss

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Re: DocHoss's journal adventure
« Reply #21 on: May 30, 2014, 03:07:12 PM »
Tuesday 2014/05/27: Deadlift and arms

SDL
45x10
95x10
135x10
185x10  Definitely feel tight in the hams. Not going all the way down to the floor.

BB DL
135x10
185x10

Hex bar DL
225x5
275x5
275x7 Trainer friend said "Good job!" but when I asked how my back looked, he said I was a bit rounded towards the end.
275x5

Triceps rope pushdown - 2-pulley cable, between DL sets
80x15
80x15
100x12

Cable straight bar curl - reverse grip
80x12

Superset narrow reverse grip Smith presses (alternating head vs feet to wall), rope pushdown, straight bar pushdown underhand, straight bar pushdown overhand
(50x15, 80x12,12,12) x2
(100x12, 80x12,12,12) x4

Triceps DB Pinky extension
15x16

High cable curl
50x15
50x15
50x12
50x15 drop set 40x12

Lying cable curl
100x10
100x8
100x6
5-second hold x 5


Wednesday 2014/05/28: Rest


Thursday 2014/05/29: Legs & shoulders 2


Foam rolling, stretching, 5 minutes bike, 2 minutes rope for warm-up.

Pretty good workout.  Was pleased with my front squats and I started figuring out how to do the overhead squat without falling over!

Front squat
45x10
95x10
135x5
155x5
175x5 OK
175x5 hard
175x5 OK
175x5 OK

I had my camera with me to get a picture of the quad pipe, but didn't think of it until after my squats. I only have my macro lens which is a fixed 40 mm aperture length (my regular lens is on the tortoise cam). So I did a few pics with the timer using 135 to check my form.  175 isn't as deep, but I am parallel or a bit below.



Overhead squat - finally figuring it out :)
45x5
65x5
65x0 - lost balance
65x5
65x5
75x5 PR! My only other attempt at 75 was a failure, so I was pleased here.
85x5 PR! Even more pleased :)
85x1x3 - for pictures



Seated calf Hammersmith machine
90x40
110x30
110x20
110x30 - much better than last time at the higher weights!
140x20
140x20

Tibia raise
50x20
70x20
90x20
90x20

Lying ham curl
110x10
140x7
140x8
140x8

Clean & press/jerk - runningout of steam, didn't even try the 135 today
95x5
115x5
115x5
115x5

Quad pipe
BWx10
25x15
35x12 PR
35x12
35x12

Pictures for those who wonder what it looks like:



Overall, felt good about this!

Offline piperdown

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Re: DocHoss's journal adventure
« Reply #22 on: May 30, 2014, 03:15:38 PM »
Quad pipe? I'm guessing you sit back with weight, keeping the torso upright, and stand up?
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline DocHoss

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Re: DocHoss's journal adventure
« Reply #23 on: May 30, 2014, 04:23:29 PM »
Quad pipe? I'm guessing you sit back with weight, keeping the torso upright, and stand up?
Exactly.  It's surprisingly hard - the only exercise where I really grunt!

Offline piperdown

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Re: DocHoss's journal adventure
« Reply #24 on: May 30, 2014, 05:15:15 PM »
Quad pipe? I'm guessing you sit back with weight, keeping the torso upright, and stand up?
Exactly.  It's surprisingly hard - the only exercise where I really grunt!

Reminds me of using a basketball, when younger, against a wall and going up and down to strengthen quads for skiing.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline DocHoss

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Re: DocHoss's journal adventure
« Reply #25 on: May 30, 2014, 05:36:52 PM »

Reminds me of using a basketball, when younger, against a wall and going up and down to strengthen quads for skiing.
Interesting - will have to try that and compare.



Friday 2014/05/30   Back & chest 2: lower back & incline chest

9 minutes rope machine for warm-up, stretching, foam-rolling

BB row
45x24 (switch from underhand to overhand grip half-way through)
95x10 underhand
95x10 overhand
135x10 u
135x10 o
185x8 u
185x8 o
225x12 overhand with strap
245x12
265x12 with belt now
285x12
305x10
315x10 I'm certainly less bent over at the higher weights, but working hard to feel it in my back.


Shrug - alternate with underhand rows at 135
315x20 rear
315x20 front
225x40 r
225x40 f

135x15 row underhand
135x55 shrug r
135x15 row u
135x15 row u
135x40+15 (had to adjust strap) shrug f
135x15 row u

T-bar
75x12
100x12
125x12
125x12
125x12
75x12

Weighted ab raise captain's chair
25x15
25x16

Incline BB bench
115x12
125x12
135x12
145x12
155x8
155x6


Incline cable flye - bench set at #4 (I alternate between 3 and 4)
All sets crossing and then a static hold at the top to finish.
30x15
40x12
45x10
50x8
55x7
45x10