20 Years to find 20 Reps...Worth the trip? (jdmalm123's Bulldozer training log)

[jdmalm123]

Originally Posted by jhuse2

That looks like a hell of a routine. Good luck...

Originally Posted by bwys61

Nice work

20 rep squats are the worst feeling during, and the best feeling post workout

Originally Posted by glwanabe

Good stuff JD.

I'm not to far behind you in doing 20 reppers for the quads.

Thanks, guys.

I love the simplicity of the routine.

When it's heavy it will hurt (so good).

Let's have a 20-rep squat party!

[jdmalm123]

Bulldozer-Arms

Warm up:
BW Lunges x 20, Jumping Jacks x 20, BW Chin us x 8, BW Chin ups x 5

CGPU: 20
CGBP: 115x15,5
CGPU: 20

DB Alt Curl: 20x20 each arm (regular for 10 then hammer for 10)
BB Curl: 65 x 10,6,6
DB Alt Curl: 20x20 each arm (regular for 10 then hammer for 10)

Weighted Superman: 20

Comments:
-Arm WO was fast and balanced.

-Good pump on biceps and triceps felt worked.

-You will see ridiculous curl weights soon., I am a bicep monster.

[BendtheBar]

Originally Posted by jdmalm123

-Good pump on biceps and triceps felt worked.

-You will see ridiculous curl weights soon., I am a bicep monster. [/b]

Looking good. I wish I had crazy numbers for biceps. I baby mine I think a bit too much.

What's a weighted Superman?

[jdmalm123]

Originally Posted by BendtheBar

Looking good. I wish I had crazy numbers for biceps. I baby mine I think a bit too much.

What's a weighted Superman?

Yeah, considering how strong you are on other moves, I was surprised when you said curling 95# was hard...
I curl 95# for reps...you may be holding back. (but don't rupture anything!)


Weighted Superman (see below).
I just held one 5# DB in my hands and a 4# medicine ball between my knees.

[BendtheBar]

Ah, that definitely looks like a Superman.

Regarding curls...I used to have brutal tendinitis. I backed off straight bar curls for a long time (couple of years). I have been babying my biceps for too long. Now that my tendinitis is healed, I'm trying to add more weight. My biceps aren't my strongest bodypart though.

[jdmalm123]

Originally Posted by BendtheBar

Ah, that definitely looks like a Superman.

Regarding curls...I used to have brutal tendinitis. I backed off straight bar curls for a long time (couple of years). I have been babying my biceps for too long. Now that my tendinitis is healed, I'm trying to add more weight. My biceps aren't my strongest bodypart though.

I hear ya. I was power curling 60# DBs a few years ago and did some tendon damage...I took several years away from direct bicep work. Once I resumed, I worked right up to my prior limits in no time...just start over and progress. It's always wise to respect your limits and prior injuries though...biceps are my most (only? ) responsive muscle group...

[jhuse2]

I was trying to curl 100lbs. once and I was able to oull off one rep. When I woke up the next day my arm were locked 90 degrees at the elbows. I will not force a heavy weight like that again.

[JBlack16]

Just read whole thread, keep up the work, and thanks for the calculator!

[jwood]

Awesome workout here, looks pretty intense!

How long do your workouts usually take?? I also really like the way you warm up, I think I should include something like this, too.

[jdmalm123]

Originally Posted by jhuse2

I was trying to curl 100lbs. once and I was able to oull off one rep. When I woke up the next day my arm were locked 90 degrees at the elbows. I will not force a heavy weight like that again.

You're smarter than me, Tex!

Originally Posted by JBlack16

Just read whole thread, keep up the work, and thanks for the calculator!

Thanks. We've only just begun this program. It will be a fun ride.
Glad the calculator was helpful!

Originally Posted by jwood

Awesome workout here, looks pretty intense!

How long do your workouts usually take?? I also really like the way you warm up, I think I should include something like this, too.

Thanks. Even with these starter weights I can tell it's going to be hard work.

I believe the best warm ups are prep moves that activate muscles and nerves. IMHO, the best warm up for a squat is...a squat. I'm also secretly trying to get my pull ups back up to the range I usually maintained (~20 straight).

I have also learned that flexibility is really just "strength at a particular ROM." Therefore, getting stronger with deep squats, dead hang pull ups, etc basically provides all the stretching you need. There is a place for traditional stretching, but I think it's over-emphasized.

My WOs used to take 60-75 minutes, but this arm WO was only ~30 mins, including my friends in the rotation. I think alone I would have only needed 20 mins. I expect the shoulder WO to be just as quick. The leg and back WOs will probably be around 45 minutes.