Dynasty's Training Journey

[Dynasty]

Originally Posted by BendtheBar

Workings are looking great. Hope your lower back feels better. Is it sore from deadlifts or more cramping and tight?

Generally just lower back being a bit tight and achey I guess, nothing unusual after a hard back day for myself. Should be ok by tomorrows session I rarely get a pain in my chest, maybe at the side of my boobs. My arms are only sore when I stretch them out wide extending them and a bit of a pain around shoulders/traps region. Ah just normal pains reallly No pain no gain.

[Dynasty]

Thursday - July 1st - 2010

My day:

Was an ok day. Got in and did the workout lol. I got a nice little journal, to easily log my stuff in, instead of using A4 paper, bleh!

Well today is Shoulders and Calves.

Shoulders & Traps:

Lateral Raises
Did 3 sets, all the same. Starting to feel easier so most likely ramp it up next week. But I feel for Laterals, you shouldn't use much weight anyway.

12kgx12, 12kgx12, 12kgx12

Arnie Press
Another 3 sets.

16kgx12, 18kgx8, 18kgx7 (16kg x 3 dropset)


Upright Rows
Another no PR, just a few more reps increase. Next week

37.5kgx10, 42.5kgx8, 42.5kgx8

Military Press (machine)
1 warm-up (listed) and 3 heavy of a new PR.

45x10, 51kgx10 (PR), 51kgx10 (PR), 51kgx10 (PR)

Shrugs
No warm-ups just went straight in for heavy x10's.

30kg x 10, 30kg x 10, 30kg x 10


Calves:

Calf Raise (on smith)
I combined Calf Raise with some Plate Raises for my shoulders, because I wasn't waiting around all day for 2 bodybuilders to be finished with the cable machine for the other calves exercise.

60kg x 20reps. (3 times) (PR)


Conclusion:
So nice little workout, nothing major. I really got to ramp up this day, but I don't know how. Then again only so much you can do with shoulders/traps/calves. Happy anyway. Legs tomorrow, ouch killer!

[RoaringMad Mac]

Nice workout.

[Dynasty]

Originally Posted by RoaringMad Mac

Nice workout.

Oh thank you Didn't think anything special of it myself ^^

[BendtheBar]

Nice job nailing all those MP PRs. Great effort!

[big_swede]

A PR is always a PR! Great work man, keep it up!

[Dynasty]

Friday - July 2nd - 2010

My day:

I am tired after this training week, I tell you that! Anyway without further delay my Legs day report.

Legs:

Squats
Did 1 warm-up then 3 heavy sets and a medium set x 2.
90kgx5, 92.5kgx5 (PR), 92.5kgx5 (PR), 70kgx8


Front Squats
One warm-up then 2 working sets.
30kgx10, 45kgx8, (PR) 45kgx8 (PR)

Romanian Deadlifts
First 2 were warm ups.

50kgx15, 70kgx8, 85kgx6 (PR), 85kgx5 (PR), 85kgx6 (PR)

Lunges
Did some dumbbell lunges. Won't record the weights and reps etc.

Leg Press
No warm-up, 3 working sets.

122.5kgx10 (PR), 122.5kgx10 (PR), 122.5kgx10 (PR)


Conclusion:

Plenty of PRs today. Lifting some heavy ass weight! (for myself) After I did some ab work. I'm really tired now that I'm at home haha, let the pain begin. Partying tomorrow urgh, hope the booze won't affect my recovery and gains.

[Dynasty]

Monday - July 5th- 2010

Ok now after a crazy weekend, getting absolutely pissed outta my skull on Saturday night (first time in 1.5yrs) for a friends birthday, a full day of ouchie headache and soreness and puking on Sunday, means I'm back for the start of another week in the gym! Today is Back day and damn it was sore!

My Day:

Really sore after Deadlifts and T-Bar Rows, think I added too much extra weight for my T-Bars, nothing major with the Bentover BB Rows because my lower back did hurt when I had to bend over... Anyone think dirty thoughts there and I keel you! But what was bad were my red raw hands lol, damn grip... think I should buy gloves asap.

Back:

Deadlift:
Really proud of me this week so far!
(1 medium set, 3 heavy and 2 warm-ups)

60kgx10, 92.5kgx8, 92.5kgx8, 95kgx7 (PR), 110x1

T-Bar Rows:
Exceptionally proud of me adding 10kg to last weeks. This did hurt.
(1 medium, 3 heavy, 1 warm-up)

70kgx10, 95x8 (PR), 95x8, (PR) 95x8 (PR)

Bentover Barbell Rows:
Similar to last weeks as explained in opening statement. Still got a PR, weirdly.
(1 warm-up, 1 medium, 2 heavy)

40x8, 65x5 (PR), 60x8


Biceps:

Hammer Curls:
Nothing to report, but did 3 sets. Not aiming for anything special with Hammers.

Pull-Ups:
Hands sore from earlier so really affected my Pull-Ups, but I did well!
6 sets - 2 weighted, 4 BW only

BWx10, BWx11, BWx10, BW+5kg x 10, BW+5kg x 8 , BWx10


Conclusion:

Well I'm really happy with todays training! The PRs speak for themselves. I will put up a report on increases after next week which will mark a month of being on this routine (this will go for all exercises). Cheers for viewing.

[andys_trim]

Looks like a good workout there bud. If I had to make a suggestions I would say eliminate the warm up sets. You can do a few pull ups to loosen up the back and get the blood flowing. Use those sets as working sets and SFW!!!! If you are worry about straining a muscle just stretch it out a little and you should be fine.

As for gloves I use New Grips from NewGrips.com They are everything they say they are and more. They are amazing and only 20 U.S. Dollars.

Keep pushing hard man, we are all hoping to see you succeed in your goals.

[Dynasty]

Thanks Andy Will look into them Cheers for your comment.