Back to Basics

Discussion in 'Training Logs' started by Totentanz, Aug 17, 2012.

  1. Totentanz

    Totentanz Super Moderator Staff Member

    Yeah, I had made the assumption that I was almost maxed out due to the fat free mass index and the genetic potential calculators, but this ignores the fact of my bone density, no idea how that would skew things. I have made some gains in size during 2012 still, so I don't think I'm finished yet. And I really only had two decent cycles in 2012.

    The nice thing is that there is a gym right next door to the place I'm going to be working soon, so I can likely fit in an hour of lifting three times a week even with the new baby.
  2. thegentleman1981

    thegentleman1981 New Member

    BUMP! Wanna play in Avengers 2?
  3. Totentanz

    Totentanz Super Moderator Staff Member

    Sure as long as I don't have to play someone lame, like Ant Man or something.
  4. Totentanz

    Totentanz Super Moderator Staff Member

    So I have one more week at this dumb ****ing job before I switch over to the new one. I'm going to go check out this gym after christmas, I read about them online and apparently a lot of powerlifter types workout there but I read through some of the workout logs and the biggest deadlift I saw in any of the logs was only 415. Still, sounds like a good, serious gym so hopefully they don't charge to much. Still pissed that my power rack won't fit in my new place. At least I didn't buy too many more weights or other equipment yet, because that would have sucked. And honestly, I kind of miss workout out in a gym with a variety of equipment.

    I need to set some solid goals for 2013 and start chasing them again. 2012 has been a disappointment, as I said, and I'm tired of making little to no progress. I know I should probably cut down further and get rid of the rest of my gut (which you can see in the last picture above) but I really just don't like being sub-10% bodyfat anymore. I feel healthier and happier in the 10 - 15% range, and I still have a 34 inch waist. The smallest I can ever get my waist is 32 inches, so that is my rationale for not cutting as I go into the new year, but bulking instead.

    I also really want to break the 500 lb barrier on squats, not sure if I can do that in 2013 but we will see.
  5. HST_Rihad

    HST_Rihad Active Member

    Totentanz, IIRC it was you who once shared a video deadlifting at home. Do you still have that around? Thanks.
  6. Totentanz

    Totentanz Super Moderator Staff Member

    Yeah it's on youtube somewhere. If I recall, it was just a 500 lb conventional dead with straps, nothing special. I'll see if I can dig it up.
  7. Totentanz

    Totentanz Super Moderator Staff Member

    Here is my youtube channel

    Wow, after looking over that stuff, I realized that I got really fat last winter. I still have those fat pants, and they are still real loose on me, and I'm basically back to the weight I bulked up to last winter. So, I guess I made better gains than I thought in 2012. I probably should have been tracking my progress better, but I've been really inconsistent with taking measurements or even logging anything really.

    It's time to get back on track. I start my new job on the 31st of December, and I'm going to post new goals for 2013 on the 1st. It's time to get serious again, start keeping detailed logs so I know what progress I am actually making and time to keep myself focused throughout the year.

    I think I will take more videos and pictures as well. It's nice to be able to look back at things now, and I really wish I had taken a lot more footage along the way as I have transformed myself over the years.
    Last edited: Dec 24, 2012
  8. Totentanz

    Totentanz Super Moderator Staff Member


    I can't start pursuing my goals until I get a gym, right now I have no way to lift and have basically been on the equivalent of an extended SD though most of the month. Since I'm so deconditioned at this point, I'm not going to test new maxes before I start my next cycle. I also need to see what equipment I have to work with at the gym before I can come up with a well rounded routine. However, I can still set some goals for the coming year. I weighed myself today and I am at 240. I will measure bodyfat and bodyparts prior to the start of my first cycle. I will measure current 1 RMs for the big three at the end of the my first cycle. I imagine they will drop temporarily, and with benching I always have to rebuild my strength when I start using a new bench before I can get back to my prior RMs.

    Bodyweight: I still want to hit 260 lbs before summer.
    Deadlift: 650 by the end of the year
    Bench: 350 by the end of the year
    Squat: 500 by summer

    Obviously some of these will have to broken down into more refined goals, but so far this is the rough outline. Once I have a better idea of what I am going to do, what gym I will be at, I will set more immediate goals with the idea of moving me toward my ultimate goals for this year. I have other misc goals that I want to hit, such as 800 for a double on rack pulls without using my versagrips. I also want to get an equipped squat in the 600 range. I have a squat suit and was experimenting with it before I left my last gym. I need to practice with it more, but will also be building my raw squat strength as well throughout the year.
  9. Lol

    Lol Super Moderator Staff Member

    Yup, I'm looking forward to seeing how things go for you. Fine goals and I'm sure you'll get there if life is kind along the way. All the best.
  10. HST_Rihad

    HST_Rihad Active Member

    Totentanz (I hesitate to call you Tot because it means dead in German :eek:, do you plan on doing limited volume of 1-2 per MG even on 5s? Or maybe more? And what MG frequency are you thinking of?
    Last edited: Dec 28, 2012
  11. Totentanz

    Totentanz Super Moderator Staff Member

    Well, my nickname actually means Dance of Death in Deutsch.

    Volume will be 1-2 sets during 10s and 15s, I might go to 2-3 sets during the 5s. Depends on how many exercises I choose to do I guess.
  12. HST_Rihad

    HST_Rihad Active Member

    Well if you do 2 exercises 2 sets each for major groups it's actually 4 sets per MG.
    Of course it is impossible to avoid overlap. My biceps do get 4 sets in rows + curls. Same for traps in rows/pullups + shrugs.
    But do you do more than 1 compound exercise for delts, pecs, hams or quads? I only do inclined bench & leg press for those.
  13. Totentanz

    Totentanz Super Moderator Staff Member

    If I have two exercises for one muscle group, I would only do 2 sets for 1 and 1 set for the other. Legs for example, I would do 2 sets on squats, 1 set on leg curls, if I were going to use those lifts. Likely for legs I will only do squats and thats it. My legs do not need to grow more. Biceps I will not hit directly at all.

    Here is my proposed routine, depending on what equipment I find:

    Squats - 2 sets
    Flat Bench - 2 sets
    Weighted or Seated Dips - 1 set
    Seated Rows - 2 sets
    Something for shoulders - 1 set
    Close grip Bench - 1 set
  14. Sci

    Sci Well-Known Member

    Looks good, very basic, with some Tricep specialization, with half of your exercises hitting them directly. Should see some nice arm growth.
  15. Totentanz

    Totentanz Super Moderator Staff Member

    Yup, I'm still trying to bring up my lagging pecs and arms.
  16. Jester

    Jester Well-Known Member

    I want to say 2 sets for CGBP, it's pretty awesome.

    Upright Rows with a close-medium grip for shoulders, depends on how many presses you want I suppose.
  17. Totentanz

    Totentanz Super Moderator Staff Member

    I prefer upright rows because anything overhead seems to piss off my shoulders. I was planning to do one set on CGBP and go for another set each workout if I felt like it.
  18. Joe.Muscle

    Joe.Muscle Active Member


    Speaking of lagging pecs have you given any thought to pre-exhaustion techiniques?

    I have read over the years the benefits of them...but I have also read were they may not be beneficial as well.

    Just in theory I would think a dumbell fly with a deep stretch followed by dumbell bench presses "may" would help exhaust the pecs before the delts and triceps kick in?

    Just a thought?
  19. Totentanz

    Totentanz Super Moderator Staff Member

    Pre-exhaust sucks ass. It compromises load and volume. Much smarter to do "post-exhaust" through metabolic sets when the loads get heavy. If you have the wrong muscles kicking in during an exercise, that means you need to work on the mind-muscle connection, form and technique, not pre-exhausting the muscles. See, the thing is... fatigue isn't the growth stimulus, load is.
  20. Jester

    Jester Well-Known Member

    In my early and less educated days, I never understood how exhausting my pecs was a good way to make sure I didn't drop the bar on my chest :p

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