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Old 01-21-2010, 07:52 PM   #1
jdmalm123
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Default 20 Years to find 20 Reps...Worth the trip? (jdmalm123's Bulldozer training log)

So, this is the background/prologue....

Jon M.

35 years old. 6'. 177 lbs. 10% BF. Started lifting at 16, 5'10", 120 lbs. 4% BF.

My notable lifts:

Deadlift: 405x1, 390x3 (My favorite lift)
Squat: 355x1, 315x5
Bench: 250x1, 235x3
Row: 225x5, 135x50
Press: 155x3, 135x5
One-arm Press: 75x4, 65x8
Pull ups: BW+135x3, BW+90x8, BWx22-24
Push ups: 1000+ in one day, 96 in one minute
BB Curl: 135x2, 95x12

Now lifting for 20 years. Personal Trainer for 4 years. Very consistent but lacking purpose for much of that time. Like many others, I've had to unlearn some things. I will train through most injuries. Most significant injury was lumbar disc herniation with surgery in 2000. Trained in gyms most of the time. Training in my home gym now. Spent the middle 13 years training solo. Have had a good training partner for over a year now.

I've been flip-flopping between strength and conditioning programs for the last 2 years. I had developed a scorn for bodybuilding but now i realize it's just an option and a tool for a specific goal. The thing is, deep down, I still want to be huge, but never wanted to give up my hard-earned strength or athleticism. Fortunately, BTB created, and I stumbled upon, BULLDOZER training.

I'm psyched because it seems the perfect system for improving strength, gaining size and not being so cumbersome a program that it's unsustainable. According to BTB, it's also not difficult to recover from neurologically (CNS) or orthopedically (joints). That's good once you cross the 30 year old line! Although, I fully believe my best and fittest years are ahead of me.

I've had a lot of cool experiences and like to help/share when I can. I also like to learn and appreciate feedback and constructive criticism.
Looking forward to running my version of the program and logging it here...
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Old 01-21-2010, 08:05 PM   #2
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Good read!!

Glad to have you here, and logging your continuing journey.
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Old 01-21-2010, 08:06 PM   #3
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Great read. Good to get to know more about you. And I can't wait to see your progress.
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Old 02-15-2010, 10:07 PM   #4
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Old 02-15-2010, 10:09 PM   #5
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Old 02-15-2010, 10:12 PM   #6
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Old 02-16-2010, 08:30 AM   #7
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Jdmalm needs me here to keep him in check
Welcome to the forum. I think Jdmalm needs help keeping the rest of us in check
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Old 01-21-2010, 09:26 PM   #8
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Good read man, I am looking forward to learning from you and all of your experience. I also look forward to seeing your progress.
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Old 01-21-2010, 09:41 PM   #9
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Originally Posted by glwanabe View Post
Good read!!

Glad to have you here, and logging your continuing journey.
Quote:
Originally Posted by BendtheBar View Post
Great read. Good to get to know more about you. And I can't wait to see your progress.
Quote:
Originally Posted by jwood View Post
Good read man, I am looking forward to learning from you and all of your experience. I also look forward to seeing your progress.
Thanks! I hope to return the motivation!
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Old 01-21-2010, 09:31 PM   #10
jdmalm123
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Default My Bulldozer template

So, here's my version of BULLDOZER training.

Keep in mind, this is designed by me for me (with a spot check by BTB), and I'm trying to get big and strong as simply as possible. I'm also taking into account my history, experience and so on. My main pieces of equipment are a power rack, Powertec WB-LS and DBs up to 65#. I have a ton of other miscellaneous gizmos.

The weekly body part schedule I also borrowed from BTB. If you have questions about exercise choices I made, etc., feel free to ask in here or PM me if you'd prefer. The weights below are representative but close to where I'll start.

BULLDOZER!

Warm up for all sessions = Jumping Jacks, BW Pull ups and Lunges.

MON - ARMS
MOVE / REPS / WEIGHT
CGPU / 20 / BW
CGBP / 20 / 135 (Bulldozer set)
CGPU / 20 / BW

DB CURL / 20 / 15
BB CURL / 20 / 75 (Bulldozer set)
DB CURL / 20/ 15
Weighted Superman / 20 / 5

TUE - LEGS
MOVE / REPS / WEIGHT
FRONT SQUAT / 20 / 95
BACK SQUAT / 20 / 135 (Bulldozer set)
FRONT SQUAT / 20 / 95

SL RDL / 20 / BW
RDL / 20 / 135 (Bulldozer set)
SL RDL / 20 / BW
Saxon Side Bend / 20 / 5

THU - SHOULDERS
MOVE / REPS / WEIGHT
ARNOLD PRESS / 20 / 15
BTN BB PRESS / 20 / 75 (Bulldozer set)
ARNOLD PRESS / 20 / 15

LATERAL FLY / 20 / 10
REV FLY/ 20 / 10
LATERAL FLY / 20 / 10
Woodchopper / 20 / red band
Rev Woodchopper / 20 / red band

FRI - BACK
MOVE / REPS / WEIGHT
DEAD LIFT / 20 / 135
RACK PULL / 20 / 225 (Bulldozer set)
DEAD LIFT / 5 / 185

YATES ROW / 20 / 95
BB ROW / 20 / 135 (Bulldozer set)
YATES ROW / 20 / 95
Reverse Crunch / 20 / 4
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