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Old 08-31-2009, 11:22 PM   #1
big valsalva
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OK, here it goes.

I've been lifting for coming up on seven years now. I've tried everything from the ridiculuous to the sublime. I've had my best results with a long run of full body HIT, and also some 5x5 (both madcow and Stronglifts style). The 5x5 seems to have become my bread and butter. Folks at the gym know that when I walk in I'll be in the squat rack for a while. The younger guys think I'm an old school freak because I wear hi-top Chucks and squat deep and deadlift.

But I digress.

The 5x5 lifts began stalling last spring. They weren't doing much for me physique wise anyway. Don't get me wrong, I love the "Big 3." They will always have a place in my routine, but I need to change things up...for now.

On another site I used to visit, people were doing a variation of a bodypart HIT. Kind of like doggcrap lite. Looked interesting. Looked challenging. Thought I'd give it a whirl.

It lays out like this:

Workout I
Chest/Bi's
Workout II
Delts/Tri's
Workout III
Legs
Workout IV
Back

The workouts are run in two sequences, so in "Week 1" you do your 'A' series of exercises, and in "Week 2" you do your 'B' series of exercises. Very similar to doggcrap. I should mention, that I put "Week 1" and "Week 2" in quotation marks, because I always try to allow one day between workouts (sometimes two, if needed, for recovery, busy schedule, etc.). So I guess I don't have a classic weekly split. I am more loose in my construction. I have "This Workout," then "Next Workout," rotating through "Series A." and "Series B." I can't get too anal about this. It takes away all the fun.

All exercises (except deadlifts) are done to failure. Rest/paused, then failed again until I reach 10 reps, or I just can't budge the weight anymore IN GOOD FORM. If I reach 10 either straight or rest/paused reps on my one working set, I bump the weight next time.

I've been on this thing since mid June. Put on five and a half pounds. About three pounds LBM, and <1% BF. No cardio. Crap diet. Crappier sleep.

Sunday, 8/30/09
217 lbs. 16.4%BF (3 site calipers)

I will list only my working set.
Chest/Bi's

Smith Incline BP (165x7/2) - I actually got one more rep on my last pause, but I had to lift my butt off the bench to get it, so I won't count it.

Cybex Chest Press (150x8/1) - my one knock on the Cybex machine is that you have to start in the stretched position. No way around it. As such, that first rep can be the most difficult, especially after a rest/pause.

Incline DB Fly (35x5/3/2) - pretty tough, but I'll increase weight next time and take it slowly from there.

doggcrap extreme pec stretch 20# for about 30 sec.

Straight Bar Curl (65x5/1/1)

Cybex Machine Curl (65x5/2)

Hammer Grip DB Curl (25x4/2/1)

doggcrap extreme bicep stretch for about 60 sec.

Last edited by big valsalva; 08-31-2009 at 11:27 PM.
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Old 08-31-2009, 11:31 PM   #2
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Monday, 8/31/09

I thought that if I try logging some cardio, I might actually do some cardio.

Here's my cardio for the day.

Mowing lawn - 70 minutes.
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Old 09-01-2009, 07:35 AM   #3
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Originally Posted by big valsalva View Post
OK, here it goes.

I've been lifting for coming up on seven years now. I've tried everything from the ridiculuous to the sublime. I've had my best results with a long run of full body HIT, and also some 5x5 (both madcow and Stronglifts style). The 5x5 seems to have become my bread and butter. Folks at the gym know that when I walk in I'll be in the squat rack for a while. The younger guys think I'm an old school freak because I wear hi-top Chucks and squat deep and deadlift.

But I digress.
Welcome aboard! I'm the same old school freak. Squat rack workouts and Chucks. I give you credit with doing the 5x5. That's not an easy workout.

Quote:
Originally Posted by big valsalva View Post
On another site I used to visit, people were doing a variation of a bodypart HIT. Kind of like doggcrap lite. Looked interesting. Looked challenging. Thought I'd give it a whirl.

It lays out like this:

Workout I
Chest/Bi's
Workout II
Delts/Tri's
Workout III
Legs
Workout IV
Back

The workouts are run in two sequences, so in "Week 1" you do your 'A' series of exercises, and in "Week 2" you do your 'B' series of exercises. Very similar to doggcrap. I should mention, that I put "Week 1" and "Week 2" in quotation marks, because I always try to allow one day between workouts (sometimes two, if needed, for recovery, busy schedule, etc.). So I guess I don't have a classic weekly split. I am more loose in my construction. I have "This Workout," then "Next Workout," rotating through "Series A." and "Series B." I can't get too anal about this. It takes away all the fun.
It looks like a solid approach. I lifted with a program that borrowed the rest-pause aspects from DC.

Quote:
Originally Posted by big valsalva View Post
I've been on this thing since mid June. Put on five and a half pounds. About three pounds LBM, and <1% BF. No cardio. Crap diet. Crappier sleep.
That's a nice, solid gain. And the crappy sleep part...I sure wish I could get 8 solid myself. I know how it goes.

Good luck with the gains.
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Old 09-01-2009, 07:59 AM   #4
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Looking forward to seeing how well this routine works.
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Old 09-01-2009, 08:56 AM   #5
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good luck with the log
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Old 09-01-2009, 10:25 AM   #6
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Def looking forward to your success.
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Old 09-01-2009, 11:03 PM   #7
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Originally Posted by TitanWIP View Post
Looking forward to seeing how well this routine works.
Yeah, me too. I said that I've been on it since mid June, but to be honest, I'd run it for 3 - 4 weeks, then something would come up and I'd miss a week, then another couple of weeks, and the YMCA would do their annual shutdown week. I haven't been able to give it a good long run. After Labor Day though I should be pretty good until the end of the year. I like how I've been feeling (other than legs once every 8 days or so). I like how the mirror looks too, especially the lats. The arms are good and pumped. So it feels like it works. Numbers will tell.

Quote:
Originally Posted by rippednmichigan View Post
Def looking forward to your success.
Looking forward to my success? Gee, thanks for the vote of confidence. I shall take it and run.

Thanks for all the well wishes. Things are easier with a cheering section behind you.

Tuesday, 9/1/09

I took today and tomorrow off work. My wife is a school teacher, and she has workshops this week. My kids aren't quite old enough to be home by themselves, so we get to have a couple of Daddy/Daughter Days. Life doesn't get much better.

Shoulders/Tri's

Duration:30 minutes

Working sets listed

Smith Behind the Neck Press (125x10) - Surprisingly easy this time. I'll bump it up 5 or 10.

DB Side Lateral Raise (20x5/3) - Keep the reps deliberate, pausing at the bottom only long enough to kill any momentum.

DB Hammer Grip Front Raise (20x4/1/1)

dc shoulder stretch about 60 sec or so

Smith CGBP (165x10) - Another surprisingly easy set, probably another 5 pounds next time.

Incline Skull Crusher (70x10) - Add a nickel next workout.

Seated BB Extention (60x9/1) - This was fairly difficult, only 5 more pounds next time.

dc tricep stretch 30# about 60 sec. each arm.

My weights were too light on some of these exercises, a problem which, given time, should rectify itself.

Now, if you will excuse me, my wife has been after me to do some cardio
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Old 09-02-2009, 06:09 AM   #8
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Now, if you will excuse me, my wife has been after me to do some cardio
Hopefully it's not taking out the garbage

Regarding your first comment. It's so much harder for me in my 40's not to have some aspect of life try to keep me from the gym for days at a time.

But, you have 4 months of solid training ahead of you before Santa comes.
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Old 09-02-2009, 07:25 AM   #9
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good workout bro, love the detail of this log.
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Old 09-02-2009, 07:29 AM   #10
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Hopefully it's not taking out the garbage
Well, you know, today IS garbage day. And no, her nagging had nothing to do with taking out thr trash.

big val
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