Dieviolent's training log

[Dieviolent]

I'm going to try to start a training log and keep up with it as often as possible for me. I'll be adding weights/reps/sets to better show my progress. I'll start with yesterdays shoulder workout because I have yet to go do my leg blast.

My current shoulder routine.(minus my warmups)

Reverse pec deck flye- 175lbsx11 175x10 175x10
Incline DB lateral raise- 25x12 25x12 25x12
DB lateral raise- (seated)30x8(standing)30x4(that's one set then the rest were standing sets) 30x12 30x12 drop 20x5 drop 10x6
BB widegrip upright row- 110x12 110x12 110x12 drop 70x5
Smith seated shoulder press- 130x11 130x11 130x11 drop 90x5

My favorite method for building my strength is using a weight that I can complete 8 reps last one being to failure and upping my reps by 1 or more depending on how fast my strength increases every week till I am completing 12 reps last one being to failure per at least my first 2 sets of each exercise. Then I'll up my weight to a weight where I am doing again 8 reps and continue the cycle as such.

[Darkness]

Looks like a great shoulder day, but I was wondering what you did for front delts. I dont do specific front delt excersices when I am flat barbell benching that week like "a BBer", with a wide grip and elbows out. When I am training heavier on flat bench and do it "like a PLer" with my elbows tucked hitting lower on the chest and closer grip, I add a front delt excercise. Just wondering how you were getting that muscle trained.

I also like to add a second trap exercise.

[Guest]

Keep it rollin"!!!

[Dieviolent]

Looks like a great shoulder day, but I was wondering what you did for front delts. I dont do specific front delt excersices when I am flat barbell benching that week like "a BBer", with a wide grip and elbows out. When I am training heavier on flat bench and do it "like a PLer" with my elbows tucked hitting lower on the chest and closer grip, I add a front delt excercise. Just wondering how you were getting that muscle trained.

I also like to add a second trap exercise.

The smith shoulder press is my front delt work. I've limited my work on that head because they've become overbearing compared to the rest. I also do 4 exercises for my chest once a week and always hit the front delt head no matter how hard I concentrate on eliminating them from activating.

[Dieviolent]

For 3/30 I did legs and it went like this.

Superset
Single leg extenstions- 100lbsx12 100x12 100x12 drop 70x7 drop 40x5
Single leg curl- 85x12 85x12 85x12 drop 55x7

Squats- 265x11 265x11 265x11
Leg press- 540x11 540x11 540x11 drop 360x5 drop 180x5
Deadlifts- 275x10 275x10 275x10
Seated calf raises- 70x13 70x13 80x13

[Dieviolent]

Here's yesterdays chest workout. I actually felt pretty run down and my reps weren't where I would have liked but I did hit some drop sets in the beginning which might have killed my early off. Anyways here is my chest workout for 4/1/13.

HS decline press- 135x10 135x9 135x8 drop 90x5 drop 45x5
Flat DB press- 85x9 85x9 85x7
Incline BB press- 175x11 175x9 175x7
Pec deck flye- 175x8 175x7 (this is basically where I gave up when I felt so shot I couldn't do more reps)

I'm sure the weekend of drinking and barely eating had a great deal to do with this as well. Today I'll be going in to do my back workout and will post the results tomorrow.

[Dieviolent]

Yesterdays back workout.

Pullups x40 (as many sets to complete)- 13 10 9 8
Tbar row- 135lbsx9 135x9 135x8
One arm DB row- 90x12 90x12 90x11
Neutral grip lat pulldown- 160x9 160x9 160x9 drop 130x5 drop 100x5 drop 70x5
Seated supinated close grip row- 160x12 160x12 160x12 drop 130x5 drop 100x5 drop 70x5

[Dieviolent]

I took a day from lifting and hit cardio yesterday. I did 45mins on the elliptical. For 4/3/13 I hit shoulders and it went like this.

Reverse pec deck flye- 175lbsx12 175x12 175x10 drop 130x5 drop 85x5
Incline DB lateral raise- 30x8 30x8 30x8 drop 15x6
DB lateral raise- 35x8 35x8 35x8 drop 20x6 drop 10x7
BB upright row- 110x12 110x12 110x12 drop 70x4
Smith seated shoulder press- 130x12 130x12 130x11 drop 90x5

Today I'm going in to hit arms and cardio. Exciting not I HATE CARDIO!!!

[Dieviolent]

4/5/13's training log. I did arms a full arms workout. The last 3 weeks I had been doing a 10min pump routine 3 days a week and this was my first full arm day and I feel like it was a solid one. I superset my bi's and tris.

Superset
Standing alternating DB curl- 35x10 35x10 35x10
Vgrip pushdown- 150x20 150x20 150x19
Superset
Machine preacher curl- 100x12 100x12 100x11 drop 70x5 drop 45x4
Single arm cable kickdown- 40x15 50x13 50x15 drop 30x10
Superset
High cable curl- 30x12 30x12 40x10
Skullcrushers- 85x12 85x12 85x11

[Dieviolent]

I have two additions to make to my log today as it was the weekend and didn't have access to a computer. Here is 4/6/13's leg workout.

Superset
Single leg extensions- 100x12 100x12 100x12 drop 70x5 drop 35x5
Single leg curl- 85x12 85x12 85x12 drop 55x5

Squats- 265x12 265x12 285x8
Leg press- 540x12 540x12 540x12 drop 360x5 drop 180x5
Deadlifts- 275x11 275x11 275x10
Seated calf raise- 80x15 90x13 100x11

[Dieviolent]

4/7/13's chest workout.

HS decline press(plate load unilateral)- 135x11 135x10 135x10 drop 90x5 drop 45x5
DB press- 85x10 85x9 85x8
Incline BB press- 175x10 175x10 175x10
Pec deck flye- 175x12 175x11 175x10 drop 145x3 drop 115x3 drop 85x3

[Dieviolent]

I was going to go in and do cardio yesterday but after my leg day my knee was acting up so I decided against it to give it some time to relax. I'll be going in today to bang out a back workout and cardio. I'll post up the results tomorrow afternoon.

[millenium girl]

For 3/30 I did legs and it went like this.

Superset
Single leg extenstions- 100lbsx12 100x12 100x12 drop 70x7 drop 40x5
Single leg curl- 85x12 85x12 85x12 drop 55x7

Squats- 265x11 265x11 265x11
Leg press- 540x11 540x11 540x11 drop 360x5 drop 180x5
Deadlifts- 275x10 275x10 275x10
Seated calf raises- 70x13 70x13 80x13

I bet your legs were sore! Good job!

[Dieviolent]

Here is my back workout from 4/09/13. I love to start with pullups to warm up and get ready for heavy work and I will do a total of 40 over how ever many sets it takes me to do them. I also like to do big drop sets on my last 2 exercises to really finish off the upper and lower lats and on the very last drop I try to go super slow negatives and give it a good hold.

Pullupsx40- 15 11 7 7
Tbar row- 135x10 135x9 135x9
One arm DB row- 90x12 95x9 95x9
Neutral grip lat pulldown- 160x10 160x10 160x9 drop 130x5 drop 100x5 drop 70x5
Seated supinated close grip row- 170x9 170x9 170x9 drop 140x5 drop 110x5 drop 80x5

[millenium girl]

I like pull ups too

Great job Dieviolent!