Dieviolent's training log

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Dieviolent

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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.
 
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.
 
Darkness said:
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.
Click to expand...

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.
 
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
 
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):flamingma

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.
 
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
 
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!!!:redhot:
 
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
 
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
 
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
 
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.
 
Dieviolent said:
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
Click to expand...

I bet your legs were sore! Good job!
 
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
 
Here is 4/10/13's shoulder workout. I have been doing reverse pec deck flyes for a few weeks and I'm going to start doing bent over DB laterals now to change it up just a little. I also think my smith shoulder press suffered slightly due to all the extra drop sets and increased weight this week. I suppose I should also add what I'm doing for cardio in here as well as that is part of my training. for this workout I did 30mins on the elliptical.

Bent over DB lateral raise- 30x10 30x9 30x9 drop 20x5 drop 10x5
Incline DB lateral raise- 30x9 30x9 30x9 drop 20x5
Standing lateral raise- 35x9 35x9 35x9 drop 25x5 15x5
Upright row- 120x10 125x9 125x9
Smith seated shoulder press- 130x12 130x11 130x11 drop 90x3
 
On delt day, unless you have an injury, you should do presses before all that isolation stuff. You can use much more weight, which means more mass. I don't think you're doing it for pre-exhaust effect, as you are not doing it for other bdpts.

Also, cut back on some of them drops - fast way to overtrain. Choose 1 exercise only per bdpt and use them - preferably the last exercise to finish off with a killa pump. Focus more on getting stronger on the mac-daddys - that will build much more mass than drop-sets every exercise. ;)
 
Dawgpound_Hank said:
On delt day, unless you have an injury, you should do presses before all that isolation stuff. You can use much more weight, which means more mass. I don't think you're doing it for pre-exhaust effect, as you are not doing it for other bdpts.

Also, cut back on some of them drops - fast way to overtrain. Choose 1 exercise only per bdpt and use them - preferably the last exercise to finish off with a killa pump. Focus more on getting stronger on the mac-daddys - that will build much more mass than drop-sets every exercise. ;)
Click to expand...

I'll only actually do this for 4 weeks then change the rotation back to what would be considered normal for about 8 weeks. I do this to help bring the rear delts up working them while they're fresh and moving towards my fronts which don't need nearly as much work. This was my second week doing it in this fashion so I'll only do 2 more workouts like this then switch it up.
 
4/11/13's arm workout

Superset
Standing alternating DB curl- 35x11 35x11 35x10
V grip pressdown- 170x15 170x13 170x13

Superset
Machine preacher curl- 110x10 115x9 115x9 drop 85x4 drop 55x4
Cable kickdown- 60x10 60x10 60x10 drop 40x7

Superset
High cable curl- 40x11 40x10 40x10
Skullcrushers- 95x8 95x8 95x8
 
Took a full day off yesterday. I had some running around to do because I'm moving back to massachusettes from arizona as well as legs was today so I didn't want to burn my knees up with extra cardio.
 
4/13/13 Legs

DB walking lunge- 45x10 (reps are for each leg) 50x10 55x10
Squat- 285x9 285x8 285x8
Leg press- 560x10 560x10 560x10 drop 360x6 drop 180x6
Seated calf raise- 100x13 100x13 100x12
Deadlifts- 295x8 295x8 295x8
 
4/14/13 Chest

HS decline press- 135x12 (I hadn't clarified but this is the unilateral plate load machine and the weight reflects poundage for one arm) 135x11 135x11
BB incline press- 175x11 175x10 175x11
HS press- 90x8 90x7 90x7 drop 45x3
Pec deck flye- 175x12 175x12 175x11 drop 145x5 drop 115x5 drop 85x5
 
4/15/13 Back

Pullups x40- 15 11 8 6
Tbar row- 135x11 135x9 135x10
One arm DB row- 95x10 95x10 95x10
Neutral grip lat pulldown- 160x11 160x10 160x10 drop 130x5 drop 100x4 drop 70x5
Seated supinated close grip cable row- 160x10 (didn't realize this was 10lbs less than last week until after the set) 170x10 170x10 drop 140x5 drop 110x5 drop 80x5
 
So today is an "off day".I'm actually driving across country for the next 2/3 days so I'm going to be doing my best to stay on my diet and just relax for this ride. Friday I should be back in the gym and will be attacking legs. Ill be missing a shoulder and arm workout this week but that's fine as long as I get mymajor muscle groujps in this week (chest, back, legs) ill be happy. Thanks to anyone who's been reading my log and commenting I appreciate your feedback as well.
 
I had schedualed legs for yesterday but got caught up unpacking from my trip across the country so I got them done today. I only missed a shoulder workout and arm day during the trip so I should be fine for strength levels this coming week. I don't know why but if I miss 3 days and pick up from where I was I feel like I don't gain the extra rep per set I usually shoot for and I'm really playing "catch up". Anyways heres my leg workout for 4/20/13.

Walking DB lungs- 55x10 55x10 55x10
Squats- 285x10 285x9 285x9
Leg press- 560x11 560x11 560x11 drop 360x6 drop 180x5 ( the last drop on leg press is an extremely slow negative)
Seated calf raise- 100x12 100x13 100x13
Deadlifts- 295x9 295x9 295x9
 
Day off today tomorrow is chest and cardio if I have time for the cardio.
 
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