DDawg's GFH Journal

[ddawg91]

Well I have been back to my modified powerlifting routine for about 2 months now from a 3 year lay off. Went in to P/RR/S for some time and before that just a 5 day split. I was never really happy with my training ever since I quit powerlifting so I am glad to get back. Anyways here is my journey back.

[ddawg91]

ME Day 7-16-07

Chest/ABs
*does not include warmup sets

Exercise Training Log

1. CG 4 Board Press [ 3 Working Sets ]
1x405|1x455|1x495

2. CG Decline Press [ 3 Sets ]
6x275|6x315|6x365

3. Standing BB Mil Press [ 3 Sets ]
10x135|10x185|10x185

4. Rev Pressdown [ 3 Sets ]
15x15|15x14|15x14

SS. DB Front Raise [ 3 Sets ]
10x25|10x25|10x25

SS. DB Side Laterals [ 3 Sets ]
10x25|10x25|10x25


Workout Time:
6:30 AM

Diet:
No carb


General Feelings:
Woke up feeling great. I did have a better night’s sleep but it still was not that great. Was in a great mood and full of energy all day, really focused on work and whatever else I was doing.

Workout:
Was fairly happy with my 4 boards today, everything went up real easy till I hit the 495. I have not hit this much weight in a long time so it just had to get use to it in my hands. The rest of the workout was great, I was very determined and focused, and did not want to leave the gym.

Conditioning:
Cable sprints with 50Lbs of resistance.

[ddawg91]

DE Day 7-17-07

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

Exercise Training Log

1. Wide Grip Pulldowns [ 3 Sets ]
10x15|10x17|10x17

2. DB Rows [ 3 Sets ]
10x100|10x130|10x130

3. Fatman Pullups [ 3 Sets ]
12xBW|12xBW+25|12xBW+45

4. Rope Cable Preacher Curl [ 3 Sets ]
10x8|10x10|10x10

5. 1 Arm Cable Preacher Curls [ 3 Sets ]
10x6|10x6|10x6

6. Cable Rear Fly [ 3 Sets ]
10x4|10x4.5|10x4.5



Workout Time:
6:30 AM

Diet:
Low Carb

General Feelings:
Feeling rundown and stressed, have a lot on my plate and seems as if I am not getting anything done. I feel like I am digging a hole in the sand and as I get stuff done, more comes in and I am back where I started.


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. Curls really pumped up my bis, made it hard to get in a complete full rep.

Strength was up as was endurance, recovery between sets was great.

Conditioning:
3 sets of lines, 3 sets of carioca, and 3 sets of sprinting form hoop to hoop shooting baskets.

[ddawg91]

Legs 7-18-07
*does not include warmup sets

Exercise Training Log

1. BB Squats [ 3 Sets ]
10x225|10x275|8x315

2. Leg Press [ 3 Set ]
10x600|10x690|10x830

3. Stiff Legged Deadlifts[ 3 Sets ]
10x135|10x185|8x235

4. Seated Calves [ 3 Sets ]
12x100|12x100|10x100

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


Workout Time:
6:30 AM

Diet:
Refeed

General Feelings:
Still feeling rundown, will try to get more sleep tonight. Sleep has been very deep but just not sure if I am not getting enough or just the heat form the summer is still getting to me.

Workout:
Not a bad leg workout today, knees were a little stiff but warmed up after a bit. Weights seemed heavier today then lst week. I may start going heavier and lower reps for a while.

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

[Sonny]

Nice set up to the log!

I better get more creative-lol!

[ddawg91]

Originally Posted by Sonny Crockett

Nice set up to the log!

I better get more creative-lol!

Thanks, it is the format I use to logging supplements and have adapted it inot my training journal. Plus I can go back and looka t diferent aspects of the year and see how things were going and how it affected my training. I plan on developing it more but not sure how much more to add.

[RisingAgainst]

looks good bro, we're inversed, my legs and chest are the opposite of yours.

[ddawg91]

I always do legs in the middle, gives my upper boddy a days rest before I hit it again the next 2 days.

[RisingAgainst]

Originally Posted by ddawg91

I always do legs in the middle, gives my upper boddy a days rest before I hit it again the next 2 days.

No, I meant in terms of strength, last night was my leg day to lol

[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.