ds888's Rifting Rog

Discussion in 'Training Logs' started by ds888, Jun 2, 2008.

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  1. ds888

    ds888 Awesome.

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    Stats:
    Age: 28
    Height: 6'
    Current Weight: 200.3
    bf %: ~18%

    Goals:
    Short-term goals: I have a 6-pack challenge with a friend so this is my primary goal right now.

    Long-term goals: Maximize strength and get to a lean bodyweight of 205-210. I've been as low as 182 and as high as 260 in my adult life. I think 205-210 is the optimal weight for me (i.e. not too sluggish and not so skinny that I feel weak).

    Current Diet:
    I'm doing a modified Velocity Diet until I reach my goal of a 6-pack. Afterwards, I'll be using the Anabolic Diet for maintenance and a clean bulk.

    Supplements: :noes:
    Hot-Rox Extreme (2) 2x/day
    Levorex (2) 3x/day
    Sesapure (2) 3x/day
    Power Drive 1 serving in the morning; 1 after workout
    Biotest Superfood 2 servings/day
    Yohimburn before workouts
    Beta Alanine 1 tsp prior to workout
    PureCEE 5 pills prior to workout
    Creatine Mono 5 grams after workout
    Xtend 1 serving in the morning; 1 serving prior to workout; 2 servings after workout
    Fish Oil
    ZMA
    Multi

    Workout:
    I'm in the middle of Dan John's 40 day workout, where you do the same workout for 40 days. These are low volume, medium intensity workouts, and you increase the weights for each exercise when they become easy. Here is my current template:

    Dynamic Warmup
    RDL - warm up set, 2 working sets x 5
    Bench - 3 warm up sets
    A1. Bench - 2 working sets x 5
    A2. DB Yates Row - 2 working sets x 5
    Assisted Pull-ups - 2 working sets x 5
    Core Work

    Notes: A1 and A2 are done alternately with 60 seconds rest between exercises. I've also incorporated jumping jacks and burpees in between sets to keep my heart rate up.
     
  2. ds888

    ds888 Awesome.

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    06/02/08

    Dynamic Warm

    RDL 135x5, 175x5,5
    Bench 135x3, 155x3, 175x1, 195x1
    A1. Bench 180x5,5
    A2. DB Yates Row 75x5,5
    Assisted Pullup -30x5,5
    Ab Rollout 55cm Swiss Ball x 15,15

    Rested 60 seconds between each set, which included alternating between 25 jumping jacks or 5 burpees. I think I'm going to move the burpees until the end of the work out as I think it's sapping me of some of my strength.
     
  3. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    This log is GNC approved. :hsugh:
     
  4. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    Needs more supplements.
     
  5. ds888

    ds888 Awesome.

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    Fixed.
     
  6. ds888

    ds888 Awesome.

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    What else do you recommend? :rofl:
     
  7. maks

    maks Bah! t(-_-t)

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    Looks like a good plan. Are you going to take progress pics? :x:




    no homo.
     
  8. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I hear good stuff about Food (tm) but I can't give away sources on OT.
     
  9. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    That Food shit is hush hush man.
    I've been hearing some rumblings from the underground about protein, but I could be wrong. :noes:
     
  10. ds888

    ds888 Awesome.

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    What is this "food" y'all are talking about? Does it come in capsule or powder form? If not, do not want.
     
  11. ds888

    ds888 Awesome.

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    Here are some pics I took this past Saturday, 20080531. Excuse the bedhead, this was taken first thing in the morning.

    Biceps (flexed): 14.75"
    Thighs: 25.50"
    Calves: 16.25"

    [​IMG]

    [​IMG]
     
  12. ds888

    ds888 Awesome.

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    06/03/08 -- Day 21


    Dynamic Warmup

    RDL 135x5, 180x5,5
    Bench 135x3, 155x3, 175x1, 195x1
    A1. Bench 180x5,5
    A2. DB Yates Row 75x5,5
    Assisted Pullup -30x5,5
    Burpees 6,8,8
    Swiss Ball Rollout 55cm x 15,15

    Same 60 seconds between sets, which included 25 jumping jacks. Moving the burpees at the end saved some strength for the weights, but I need to improve my conditioning as I wasn't able to do as many burpees at the end as I was hoping to do. The first set was cut short because my Shures popped out of me ears, and I stepped on them.
     
  13. ds888

    ds888 Awesome.

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    06/06/08 -- Day 22

    Dynamic Warmup

    RDL 135x5, 180x5,5
    Bench 135x3, 155x3, 175x1, 195x1
    A1. Bench 185x5,5
    A2. DB Yates Row 75x5,5
    Assisted Pullups -25x5,5
    Row Machine 250m in 59sec
    Swiss Ball Rollouts 55cmx20,20

    Been tired lately, working 11-12 hours/day and only sleeoping 5-6 hours. Took an extra day off, and didn't do any conditioning drills between sets. I'll probably just keep all the conditioning drills until the end of the workout from now on. Did the row machine instead of burpees. Trying to get to 500m and then work on improving my time.
     
  14. ds888

    ds888 Awesome.

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    06/07/08 -- Day 23

    Dynamic Warmup

    RDL 135x5, 185x5,5
    Bench 135x3, 155x3, 175x3, 200x1
    A1. Bench 185x5,5
    A2. DB Yates Row 80x5,5
    Assisted Pullup -25x5,5
    Roman Chair Leg Lifts 15,15

    Had to hurry up and finish before the gym closed today.
     
  15. ds888

    ds888 Awesome.

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    06/09/08 -- Day 24

    Dynamic Warmup

    RDL 135x5, 185x5,5
    Bench 135x3, 155x3, 185x1, 205x1
    A1. Bench 185x5,5
    A2. DB Yates Row 80x5,5
    Assisted Pullup -25x5,5
    Swiss Ball Rollouts 55cmx20,20

    Row Machine 264m in 1:02

    My conditioning sucks. I try not to push too hard since I'm calorie-restricted, and I'm working out 4-5x/week. Maybe I should go to steady state cardio and worry about my conditioning when I'm done with my cut.
     
  16. ds888

    ds888 Awesome.

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    06/10/08 -- Day 25

    Dynamic Warmups

    RDL 135x5, 155x3, 190x5,5
    Bench 135x3, 155x3, 185x1, 210x1
    A1. Bench 185x5,5
    A2. DB Yates Rows 80sx5,5
    Assisted Pullup -20x5,5
    Roman Chair Leg Lifts 15,15
     
    Last edited: Jun 11, 2008
  17. ds888

    ds888 Awesome.

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    06/11/08 -- Day 26

    Dynamic Warmups

    RDL 135x5, 155x3, 195x5,5
    Assisted Pullup -50x5, -20x5,5
    Bench 135x3, 155x3, 185x1, 210x1
    A1. Bench 190x5,5
    A2. DB Yates Row 80sx5,5
    Swiss Ball Rollouts 55cmx20,20

    Had to switch my exercises around because all the benches were being used. :squint: I'm going out of town so I won't be working out until Monday the earliest. Hopefully, the extra rest will bring me back refreshed and stronger.
     
  18. ds888

    ds888 Awesome.

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    06/18/08 -- Day 27

    Dynamic Warmups
    RDL 135x5, 155x3, 195x5,5
    Bench 135x3, 155x3, 185x1, 215x1
    A1. Bench 190x5,5
    A2. DB Yates Row 80sx5,5
    Roman Chair Leg Lifts 15,15

    Took a longer break than I wanted to, but I was too tired after my weekend away. However, first day back in 7 days wasn't so bad, and I actually felt good during th workout.
     
  19. ds888

    ds888 Awesome.

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    06/19/08 -- Day 28

    Dynamic Warmups
    RDL 135x5, 155x3, 200x5,5
    Bench 135x3, 155x3, 185x1, 220x1
    A1. Bench 190x5,4 :o
    A2. DB Yates Rows 85sx5,5
    Assisted Pullups -20x5,5
    Swiss Ball Rollouts 55cmx15,15

    For some reason the bench felt heavier today, even though I went up in weights on the other exercises. I hesitated on the last rep, and once I did that, I just racked. Might've been able to squeeze it out, not sure though.
     
  20. ds888

    ds888 Awesome.

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    06/23/08 -- Day 29

    Dynamic Warmups
    RDL 135x5, 185x3, 200x5,5
    Bench 135x3, 155x3, 185x1, 220x1
    A1. Bench 190x5,5
    A2. DB Yates Row 85sx5,5
    Assisted Pullup -20x5,5
    Roman Chair Leg Lifts 20,20

    Got my last rep on bench back, but it's frustrating because all my other lifts are getting better so much faster.
     
  21. ds888

    ds888 Awesome.

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    06/25/08 -- Day 30

    Dynamic Warmups
    RDL 135x5, 185x3, 205x5,5
    Bench 135x3, 155x3, 185x1, 220x1
    A1. Bench 190x5,5
    A2. DB Yates Row 85sx5,5
    Assisted Pullup -15x5,5
    Rope Pushdowns
    65x15,15
    Roman Chair Leg Lifts 20,20

    Added rope pushdowns as an accessory movement to help on the lockout of my bench. Trying to pump a little blood in there without getting anywhere close to failure.
     
  22. ds888

    ds888 Awesome.

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    06/27/08 -- Day 31

    Dynamic Warmups
    RDL 135x5, 185x3, 210x5,5
    Bench 135x3, 155x3, 185x1, 220x1
    A1. Bench 190x5,5
    A2. DB Yates Rows 85sx5,5
    Assisted Pullup -10x5,4
    Roman Chair Leg Lifts 20,15
    Rope Pushdowns 65x15,18

    Need to slow down on my weight increases, even if things feel light. I should do the same weight at least twice before moving up. Also, I should move the weights up in the beginning of the week and not the end. As the week progresses, I always end up getting less and less sleep. By the end of the week, my CNS is fried.
     
  23. ds888

    ds888 Awesome.

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    1 month update. Not much visual change. :hs:

    05/30/08 => 06/28/08
    Weight: 202.2 => 196.2 (-6)
    Biceps: 14.75" => 14.75" (unchanged)
    Waist at belly button: 36" => 35" (-1")
    Chest (Relaxed): 41.5" => 40" (-1.5")
    Chest (Expanded): 44" => 43" (-1")
    Quads: 25.5" => 24.75" (-0.75")

    [​IMG]

    [​IMG]

    [​IMG]
     
  24. ds888

    ds888 Awesome.

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    07/01/08 -- Day 32


    Dynamic Warmups
    RDL 135x5, 185x3, 210x5,5
    Bench 135x3, 155x3, 185x1, 225x1
    A1. Bench 195x5,5
    A2. DB Yates Row 85sx5,5
    Assisted Pullups -10x5,4
    Rope Pushdowns 65x18,18
    Roman Chair Leg Lifts 20,20

    Felt strong today, maybe because I've been getting a decent amount of sleep lately. Unexpected bumps in bench, but assisted pullups still felt weird. I think with so little help, I have to make sure my form is good or the knee pads get away from me.
     
  25. ds888

    ds888 Awesome.

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    07/04/08 -- Day 33

    Dynamic Warmups
    RDL 135x5, 185x3, 210x5,5
    Bench 135x3, 155x3, 185x1, 205x1, 225x1
    A1. Bench 195x3,3
    A2. DB Yates Row 85sx5,5
    Rope Pushdowns 65x20,18
    Assisted Pullups -15x5,5

    Shouldn't have lifted today. I was tired, but decided that I needed to lift so I popped 2 caffeine free Spikes before. Didn't help too much. Struggled with 225 on bench, and felt like I kind of tweaked my lower back :noes:. Couldn't do my reps on benches, and just generally felt weak and tired during the session.
     
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