DDawg's GFH Journal

[RisingAgainst]

Originally Posted by ddawg91

Ahh, gotcha!They will get there. I have actually taken some time off of heavy legs since I injured my knee a few years ago, may give it a go again.

Ahh gotcha. I've always been a leg man myself, or back, my chest is my biggest and weakest part... I love working it out though... lol

[ddawg91]

DE Day 7-20-07

Chest/ABs
*does not include warmup sets

Exercise Training Log

1. Cambered Bar Bench [ 3 Sets ]
10x135|10x185|8x225

2. Rep Bench [ 1 Set ]
32x[size=+1]225[/size

3. Rev Grip Bench [ 3 Sets ]
10x135|10x225|10x255

4. Hammer Jammer [ 3 Sets ]
10x70|10x80|10x80

5. BB Front Raise [ 3 Sets ]
12x40|10x60|10x60

6. Cable Side Laterals [ 3 Sets ]
12x25|12x30|12x35


Workout Time:
1:30 PM

Diet:
Low carb

General Feelings:
Felt great, however the past couple of mornings have been real hard getting out of bed. Getting easier to get out of bed and mood is improving slightly. Hunger is still crazy.

Workout:
Had more energy and strength on the cambered bar press and rep bench, so I think I am adjusting to the changes pretty good. Getting a good stretch on the cambered bar press as well. Decided to do reverse grip bench today for triceps and it really hit them hard, however this exercise always makes me nervous without a spotter.

Nice muscle fullness and pumps from today’s workout, wanted to do more but ran out of time and did not want to over train.

Conditioning:
50m Sprints, 5 sets.

[ddawg91]

Sorry for lack of updates, been pretty bummed this week due to a shoulder injury. However I do have my workouts coming.

[ddawg91]

ME Day 7-23-07

Chest/ABs
*does not include warmup sets

Exercise Training Log

1. CG 3 Board Press [ 3 Working Sets ]
1x365|1x405|1x425

2. Hammer Incline Press [ 3 Sets ]
6x135|6x160|6x160

3. Smith Mil Press [ 3 Sets ]
10x105|10x155|10x155

4. Skull Crushers [ 3 Sets ]
8x115|8x115|8x115

5. Cable Overhead Extension [ 3 Sets ]
8x12|8x14|8x14

Workout Time:
6:30 AM

Diet:
No carb


General Feelings:
Woke up with a lot of pain in the left shoulder, I was at a park on the previous day and a kid fell off the play structure and I caught him with my left arm and all his weight rotated it outwards. This saved the kid from eating a steel ladder and losing his teeth. My shoulder did not start hurting till that night.

Mood and energy was good all day but still struggling with the diet and keeping it under control.

Workout:
Very motivated at the gym but weights were down quite a bit. I felt real strong but the pain limited me on what I could do. However I did get a great pump and workout despite this.

Conditioning:
Cable sprints with 50Lbs of resistance.

[ddawg91]

DE Day 7-24-07

Back/Bis/Rear Delts
*does not include warmup sets

Exercise Training Log

1. Wide Grip Pulldowns [ 3 Sets ]
10x12|10x15|10x15

2. Bench Supported Rows [ 3 Sets ]
10x135|10x185|10x185

3. 1 Arm FreeMotion Rows [ 3 Sets ]
10x110|10x120|10x120

4. Alternating Cable Curl [ 3 Sets ]
10x80|10x80|10x80

5. FreeMotion Shrugs [ 3 Sets ]
10x140|10x140|10x140

6. Cable Rear Fly [ 3 Sets ]
10x40|10x40|10x40



Workout Time:
6:30 AM

Diet:
Low Carb

General Feelings:
Shoulder still hurting pretty good, am doing ice and all the other rehab work. Energy and mood was great all day and diet was a little more under control but still hungry as a bear.


Workout:
Workout was killer, great back pumps and good muscle exhaustion. Focus, energy, and recovery were also great, felt as if I could go forever. Shoulder had some play in the pull downs and the lighter weight, could not do pull-ups.

Conditioning:
None

[ddawg91]

DE Day 7-26-07

Chest/ABs
*does not include warmup sets

Exercise Training Log

1. Cambered Bar Bench [ 3 Sets ]
10x185|10x135|8x235

2. Rep Bench [ 3 Set ]
20x225|20x225|20x225

3. Pressdowns [ 3 Sets ]
15x15|15x15|15x15

4. 1 Arm FreeMotion Shoulder Press [ 3 Sets ]
10x50|10x50|10x70


Workout Time:
6:30 AM

Diet:
Low carb

General Feelings:
Shoulder was not hurting as bad today but was still sore. Good mood and energy throughout the day.

Workout:
Was surprised that benching did not hurt my shoulder and was actually pretty strong. Felt really great with good pumps and strength. However I could not do front raises or side lateral work as this did hurt the shoulder.

Conditioning:
50m Sprints, 5 sets.

[ddawg91]

Sorry for lack of updates, been really out of sorts as of late. Lots of pressure at work and then my hsoulder injury have gotten me down. I have been wokring out and will post the workouts.

I am feeling better and getting back on track so hopefully everythign else will fall into place.

[ddawg91]

DE Day 7-31-07

Back/Bis/Rear Delts
*does not include warmup sets

Exercise Training Log

1. Narrow Grip Pullups [ 4 Sets ]
BWx10|BWx10|BWx10|BWx10

2. Bench Supported Rows [ 3 Sets ]
10x185|10x185|10x185

3. 1 Arm Seated Cable Rows [ 3 Sets ]
10x8|10x8|10x8

4. Medium Grip Barbell Curls [ 3 Sets ]
12x95|12x95|12x95

5. Reverse Grip Curls [ 3 Sets ]
10x65|10x65|10x65


Workout Time:
6:30 AM

Diet:
Low Carb

General Feelings:
Shoulder still hurting pretty good, am doing ice and all the other rehab work. Energy and mood was decent all day with some wavering, diet was a little more under control but still hungry as a bear. Starting to get out of my funk and do not feel as pressured.


Workout:
Workout was killer, great back pumps and good muscle exhaustion. Focus, energy, and recovery were also great, felt as if I could go forever. Still cannot do any lateral work due to my shoulder.

Shoulder did not hurt but started to ache as the blood started to flow into the back and biceps from the workout.

Conditioning:
EZ curl Farmers Walk 4 sets at 105Lbs for 90ft. I have tried this with dumbbells but just did not seem to require as much work to carry or balance. I liked using the EZ curl bars as it required you to balance the bar and was harder to control.

[ddawg91]

Legs 8-1-07
*does not include warmup sets

Exercise Training Log

1. BB Squats [ 3 Sets ]
8x3155|8x365|8x365

2. Leg Press [ 3 Set ]
8x870|8x960|4x1070

3. Good Mornings [ 3 Sets ]
10x95|10x135|8x135

4. Ghetto reverse Hypers [ 3 Sets ]
10xBW|10xminiband|10x20Lbs

6. Standing Calf Raise [ 3 Sets ]
12x225|12x275|12x325


Workout Time:
6:30 AM

Diet:
Refeed

General Feelings:
Felt a little better then yesterday but still not at 100%. Mood was decent as well with energy. Still under a lot of pressure at work but it is not effecting me as much.

Workout:
Was really happy with my leg workout for the most part today, had some big goals to hit but missed them. When I was doing squats it felt as if my lower left quad was trying to cramp and then felt as if I pulled it. The feeling went away after my first set and all was good. Weights felt heavier than I thought so I did not make it up to the 400s as I was hoping for. Leg presses were pretty easy but for some reason as I hit 1070 on 4th rep my legs just lost all strength so I stopped.

I have always been wanting to try reverse hypers but have never had the machine to do it on. So I put a flat bench on the safety bars in the squat rack and then laid on the bench just with my upper torso resting on it. Man these things are killer! Will need someone to hold the front of the bench on the bars when I add weight as it kept wanting to flip up on me.

Conditioning:
None, resting my legs as they were too trashed.