DevoD's Training Progression

[BendtheBar]

Originally Posted by DevoD

Great Start week one of this upper/lower style at full intensity.

Anyone have a spreadsheet template to track progress with? If not I will figure something out this weekend so my log is more organized. Will also hopefully have pics up by the weekend, just need to take one at some point; this should make tracking progress pretty good with numbers and visuals.

If you get time post this in one of the general forums. There are more than a few guys here who might be able to help.

Keep up the good work.

[EliteDreams]

Good work on the fullbody DD.

[DevoD]

Originally Posted by EliteDreams

Good work on the fullbody DD.

Thanks, has only taken me 3 years to figure out splits are just not that effective for myself!

[DevoD]

Sorry for the late update, had started a new job this past week along with school but I kept training hard! I smashed some goals on this upper/lower split this week, and tomorrow begins my 3rd week of this 8 week trial. If all continues well I will run this routine until progression stalls.

Anyway here is my lifts for this past week:

Upper:
Flat DB press: 4x6 @ 90's (progress!)
Yates Row: 4x8 @ 175 (smashed!)
Inc BB Press: 3x10-12 @ 125 only repped 10, 8, 8, room for improvement
Chin Up Wide: 3x10-12 @ bodyweight (170 lbs) repped 8, 8, 8 this was progress!
Close Grip Bench: 2x15 @ 115lbs no problem! going up!
BB Curl: 2x12 @ 85lbs fell one rep short on second set, but pounded out one rest pause to get me to 12, on tuesday I had to do 4 rest pauses!
Lateral Raises: 3x12 @ 15 lbs never used 15's before but they felt good! Will add a set this week.

Lower:
Squats: 4x6 @ 215 will be back up to 225 tomorrow then I will progress!
SLDL: 4X10 @ 185 might lighten it up to ease the lower back hammering in this routine
Leg Press 3x12 @ 320 lbs progress!
Leg Extensions: 3x12 @ 130 lbs progress!
Seated Calf Raise: 3x15 @ 55lbs 2 second pause at bottom; had to lighten the weight to get a better result from calf raise. Will continue to progress with my slower tempo on this exercise.

I missed my conditioning jogs this week, but I did play some outdoor hockey instead! If I can replace running with a sport or hill sprints I always will! Progress is taking place, I am most happy with my flat db press as i have never repped 90s before, let alone for 4 sets of 6! Coming off that Powerbuilding Routine for 6 weeks my chest must have gotten stronger. My gym only has DBs up to 110s, never dreamed of using them before, but now thats my goal in 6 weeks!

Diet is still pretty good, drinking the same shake every morning, then mid-morning/mid-day I have my fruit and 400 cals of nuts, then lift, and smash a dinner with a starchy carb source, meat and salad; repeat the meal if hungry, and one more protein shake and milk before bed. Typically runs me around 2500-3000 calories depending on the dinner being repeated or not. Obviously being a carb heavy diet, but mainly from fruit/sweet potatoes/rice etc.

Thanks for the support!

[BendtheBar]

Bam! Congrats. A lot of good progress.

[DevoD]

Back with my update for week three! Made some good progress again, and I hope after weeks 4 & 5 I start noticing more than strength gains. However I might adjust my squats from 4x6 to 4x10-12 as my deep lower back, more towards my hip sides have been very stiff/tight lately...again.


Upper:
Flat DB press: 2x4 @ 95's, 2x3 @ 95's Progress! But stalled on sets #2&3, would have failed on rep 4
Yates Row: 4x8 @ 185 Progress! Up 10lbs!
Inc BB Press: 3x10-12 @ 125 only repped 10, 6, 6 this week. Drained after Flat DB Press
Chin Up Wide: 3x10-12 @ bodyweight (170 lbs) repped 10, 8, 6 slight progress.
Close Grip Bench: Subbed for overhead extension for 2x12 with 50lbs, bench's were busy, and I wasn't gonna wait around!
BB Curl: 2x12 @ 85lbs nailed all reps finally, but I had to take it to failure!
Power Shrugs (Thursday): 2x12 @ 185, Traps have never been so sore!

Lower:
Squats: 4x6 @ 225 nailed all reps, was a little forward with my form on set 4
SLDL: 4X10 @ 135 (lightened up for my back, got a good squeeze though)
Leg Press 3x15 @ 320 lbs progress!
Leg Extensions: 3x12 @ 140 lbs progress!
Seated Calf Raise: 3x15 @ 60lbs 2 second pause at bottom; good temp, great contractions, nearly collapses from the burn after my last set. Love hammering the calfs at the end with this isolation!

Routine is great, food intake has been pretty consistent, but falls apart to dirty options on the weekend with working nights. Still struggling with the self discipline to get my sprints in once a week, jog once a week, and 20 minutes walking on treadmill after legs.

Only thing is once I progress on my main 1st lift, ex., flat DB Press, it drains me and I find it hard to progress on my other chest lift. It is happening but at a much slower rate. I'll be back with another update next sunday!

[BendtheBar]

Nice progress. That's how it's done.

[DevoD]

Ok here is some progress so you know where I am at, and what I am trying to change. The pictures show a very slight difference, if at all, with the before on left and after on right. The before was taken around 2 months ago.

Keep in mind I'm only on my 4th week of an Upper/Lower for the first time, and first week of adding in 15-20 minutes of uphill treadmill walking, 8 degrees incline at 3.5 speed after each weight session.

I have a long way to go. This photo is standing with regular good posture, and no flexing.

[DevoD]

Here is a current photo of my back. I am pretty happy with my back/bicep progression. Still need to grow some wings, and I have just started implementing serious Power Shrugs in my upper days to build some mountains!




***Both Photos reflect my weight of 171 lbs at a height of 5'11***

I am trying to hit 180 lbs at maybe 12% bodyfat, I would assume at such a level I would have a faint outline of top 4 abs. I understand how to calculate macros for getting to 180 lbs, but how do you go about calculating macros for a bf percentage at a specific weight? Or is that simply not possible, eat for 180 and see what my composition looks like when I arrive?

[MikeM]

Devo, how scientific do you want to get? Are you measuring supplement macros? You know fish oil caps have fat in 'em!

Just sayin' you're getting too crazy about percentages and this and that.

Sounds like you want to look like Mr. universe all along the way to being Mr universe, and even the actual Mr universe can't do that. It's not a science project. You have ebbs and flows.

Define a goal. weight and look. Or whatever. Then work towards it. See what happens and adjust as necassary.

DO NOT try to be perfect from the first day. Find your Mr. Universe form,not someone else's then hone it in.