DanOz Training Log
- Thread starter DanOz
- Start date
UFGatorDude30
New Member
I wish I knew metrics so I knew how heavy you were lifting... but looking great progress wise!
Thanks very much guys - I appreciate all your support. A question for you, on the days where I have a target rep range but I can exceed it, do you agree that its better to get a few more out than to stop just because you reached your target? Seems stupid to me to stop if there is more in the tank.
I think you have another HST convert here - BW is up another kg to around 84kg, body fat is slightly less thanks to the cardio, strength is looking like being at an all time high for me, and while I will not take measurements until the end of the program, pretty sure size is going well also.
I think you have another HST convert here - BW is up another kg to around 84kg, body fat is slightly less thanks to the cardio, strength is looking like being at an all time high for me, and while I will not take measurements until the end of the program, pretty sure size is going well also.
Thur 24/5/07
2a - 6 reps
BW 84.1kg
BB Bench Press
97kg-8
(BB Decline Press 95kg-8)
Trap Bar Deadlift
155kg-3
(Leg Press 220kg-12)
CG Pull Up
10kg-8
(CG Cable Row 65kg-6)
BB Seated Shoulder Press
65kg-7
Parallel Bar Dips
15kg-10
EZ CG Preacher Curl
45kg-6
Trap Bar Farmers Walk
92kg - 55m walk / 53 second hold
Roman Chair Sit Ups
32kg-15
Seated Calf Raise
82.5kg-20
2a - 6 reps
BW 84.1kg
BB Bench Press
97kg-8
(BB Decline Press 95kg-8)
Trap Bar Deadlift
155kg-3
(Leg Press 220kg-12)
CG Pull Up
10kg-8
(CG Cable Row 65kg-6)
BB Seated Shoulder Press
65kg-7
Parallel Bar Dips
15kg-10
EZ CG Preacher Curl
45kg-6
Trap Bar Farmers Walk
92kg - 55m walk / 53 second hold
Roman Chair Sit Ups
32kg-15
Seated Calf Raise
82.5kg-20
Sat 25/5/07
1b - 6 reps
UB Squats
92kg-6
(Leg Ext 60kg-6)
DB Incline Bench Press
42kg-7 PB by 3 reps
(Pec Deck 90kg-6)
EZ Pendlay Row
77kg-6
(Lat Pull Down 75kg-6)
UB BTN Shoulder Press
52kg-6
BB CG Bench Press
85kg-6
EZ WG AB Curl
47kg-6
Trap Bar Farmers Walk
92kg-60m in 42 secs, 1 minute hold PB
Hyper Extensions
20kg-12
Standing Calf Raise
120kg-15
1b - 6 reps
UB Squats
92kg-6
(Leg Ext 60kg-6)
DB Incline Bench Press
42kg-7 PB by 3 reps
(Pec Deck 90kg-6)
EZ Pendlay Row
77kg-6
(Lat Pull Down 75kg-6)
UB BTN Shoulder Press
52kg-6
BB CG Bench Press
85kg-6
EZ WG AB Curl
47kg-6
Trap Bar Farmers Walk
92kg-60m in 42 secs, 1 minute hold PB
Hyper Extensions
20kg-12
Standing Calf Raise
120kg-15
Farmers has improved my grip strength alot. I find it mentally challenging as well as physically. I have hit about my limit of strength for the 1 minute continuous holds, so from here on I am going to do some speed work, giving myself 1 minute to move the weight 60m (up my driveway and back) and allowing myself the option of putting it down if necessary so long as I move the weight the whole distance within 1 minute.
Tue 29/5/07
2b - 6 Reps
BW: 83.8kg
BB Bench Press
100kg-8
(BB Decline 100kg-6)
Trap Bar Deadlift
160kg-5
(Leg Press 230kg-12)
CG Pull Ups
12kg-6
(CG Cable Row 67.5kg-6)
BB Seated Shoulder Press
67kg-6
Parallel Bar Dips
17kg-8
EZ CG Preacher Curl
47kg-6
Trap Bar Farmers Walk
95kg-60m/37 secs
Trap Bar Shrugs
95kg-15
Roman Chair Sit Ups
37kg-15
Seated Calf Raise
87.5kg-12
2b - 6 Reps
BW: 83.8kg
BB Bench Press
100kg-8
(BB Decline 100kg-6)
Trap Bar Deadlift
160kg-5
(Leg Press 230kg-12)
CG Pull Ups
12kg-6
(CG Cable Row 67.5kg-6)
BB Seated Shoulder Press
67kg-6
Parallel Bar Dips
17kg-8
EZ CG Preacher Curl
47kg-6
Trap Bar Farmers Walk
95kg-60m/37 secs
Trap Bar Shrugs
95kg-15
Roman Chair Sit Ups
37kg-15
Seated Calf Raise
87.5kg-12
Fri 1/6/07
1a - 4 reps
Squats
97kg-4
(Leg Ext 60kg-4)
DB Incline Bench Press
45kg-5
(Pec Deck 95kg-6)
EZ Pendlay Row
82kg-4
(Lat Pull Down 77.5kg-6)
BTN Seated Shoulder Press
57kg-5
CG Bench Press
87kg-5
EZ WG Curl
50kg-5
Trap Bar Farmers Walk
100kg-60m / 35 secs
Hyper Extensions
22kg-10
Standing Calf Raise
125kg-15
1a - 4 reps
Squats
97kg-4
(Leg Ext 60kg-4)
DB Incline Bench Press
45kg-5
(Pec Deck 95kg-6)
EZ Pendlay Row
82kg-4
(Lat Pull Down 77.5kg-6)
BTN Seated Shoulder Press
57kg-5
CG Bench Press
87kg-5
EZ WG Curl
50kg-5
Trap Bar Farmers Walk
100kg-60m / 35 secs
Hyper Extensions
22kg-10
Standing Calf Raise
125kg-15
Sun 3/6/07
1b - 4 reps
BB Bench Press
102.5kg-8 PB!
(BB Decline 102.5kg-4)
Trap Bar Deadlift
165kg-3
(Leg Press 240kg-10)
CG Pull Ups
15kg-6
(CG Cable Row 70kg-5)
BB Seated Shoulder Press
70kg-5
Parallel Bar Dips
20kg-7
EZ CG Preacher Curl
45kg-5 (Loaded wrong weight...)
50kg-4
Trap Bar Shrugs
110kg-12
Roman Chair Sit Ups
42kg-10
Seated Calf 92.5kg-10
Very happy with the PB Bench. Previous best was 102kg-4, so to get 8 reps was great. 105kg next session. Deadlifts continue to go up - haven't stalled yet.
1b - 4 reps
BB Bench Press
102.5kg-8 PB!
(BB Decline 102.5kg-4)
Trap Bar Deadlift
165kg-3
(Leg Press 240kg-10)
CG Pull Ups
15kg-6
(CG Cable Row 70kg-5)
BB Seated Shoulder Press
70kg-5
Parallel Bar Dips
20kg-7
EZ CG Preacher Curl
45kg-5 (Loaded wrong weight...)
50kg-4
Trap Bar Shrugs
110kg-12
Roman Chair Sit Ups
42kg-10
Seated Calf 92.5kg-10
Very happy with the PB Bench. Previous best was 102kg-4, so to get 8 reps was great. 105kg next session. Deadlifts continue to go up - haven't stalled yet.
<div>
(DanOz @ May 22 2007,06:30)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks very much guys - I appreciate all your support. A question for you, on the days where I have a target rep range but I can exceed it, do you agree that its better to get a few more out than to stop just because you reached your target? Seems stupid to me to stop if there is more in the tank.
I think you have another HST convert here - BW is up another kg to around 84kg, body fat is slightly less thanks to the cardio, strength is looking like being at an all time high for me, and while I will not take measurements until the end of the program, pretty sure size is going well also.</div>
Congrats mate, good lifting. I would say continue lifting past the target rep range, just don't go to failure, still stay a rep or two short.
(DanOz @ May 22 2007,06:30)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks very much guys - I appreciate all your support. A question for you, on the days where I have a target rep range but I can exceed it, do you agree that its better to get a few more out than to stop just because you reached your target? Seems stupid to me to stop if there is more in the tank.
I think you have another HST convert here - BW is up another kg to around 84kg, body fat is slightly less thanks to the cardio, strength is looking like being at an all time high for me, and while I will not take measurements until the end of the program, pretty sure size is going well also.</div>
Congrats mate, good lifting. I would say continue lifting past the target rep range, just don't go to failure, still stay a rep or two short.
I know what you mean Slapshotz - deads are starting to get heavy for me now, but so far the lifts keep going up. Hope it continues!
Thanks Liege. I probably went close to failure on my last bench effort - but seeings as it was a PB weight / attempt, I wanted to see how many I could get.
Is it just a 1st cycle thing that I am exceeding most of my previously established max's? Like I said, 102kg-4 was my previous best max for 4's, and to push 8 reps out has exceeded my expectations.
Thanks Liege. I probably went close to failure on my last bench effort - but seeings as it was a PB weight / attempt, I wanted to see how many I could get.
Is it just a 1st cycle thing that I am exceeding most of my previously established max's? Like I said, 102kg-4 was my previous best max for 4's, and to push 8 reps out has exceeded my expectations.
Wed 6/6/07
2a - 4 reps
Squats
100kg-4
DB Incline Press
50kg-1/1
47kg-3/2
Wasn't happening for me today - could not find the rhythm of it if that makes sense. You have those days I guess.
EZ Pendlay Row
85kg-4
BTN Seated Shoulder Press
60kg-4
BB CG Bench Press
90kg-4
EZ WG Curls
52.5kg-4
Trap Bar Farmers Walk
110kg-60m/57 secs
2a - 4 reps
Squats
100kg-4
DB Incline Press
50kg-1/1
47kg-3/2
Wasn't happening for me today - could not find the rhythm of it if that makes sense. You have those days I guess.
EZ Pendlay Row
85kg-4
BTN Seated Shoulder Press
60kg-4
BB CG Bench Press
90kg-4
EZ WG Curls
52.5kg-4
Trap Bar Farmers Walk
110kg-60m/57 secs
UFGatorDude30
New Member
Lookin good Dan, keep up the good work.
<div>
(DanOz @ Jun. 06 2007,05:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks Liege. I probably went close to failure on my last bench effort - but seeings as it was a PB weight / attempt, I wanted to see how many I could get.
Is it just a 1st cycle thing that I am exceeding most of my previously established max's? Like I said, 102kg-4 was my previous best max for 4's, and to push 8 reps out has exceeded my expectations.</div>
I think with each cycle, if you've eaten and trained right, you'll be stronger. I improved every cycle, nothing like a cycle focused on strength though. Good lifting mate, just keep doing what you're doing.
(DanOz @ Jun. 06 2007,05:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Thanks Liege. I probably went close to failure on my last bench effort - but seeings as it was a PB weight / attempt, I wanted to see how many I could get.
Is it just a 1st cycle thing that I am exceeding most of my previously established max's? Like I said, 102kg-4 was my previous best max for 4's, and to push 8 reps out has exceeded my expectations.</div>
I think with each cycle, if you've eaten and trained right, you'll be stronger. I improved every cycle, nothing like a cycle focused on strength though. Good lifting mate, just keep doing what you're doing.
Sat 9/6/07
2b - 4 reps
BB Bench Press
105kg-7 PB! I love HST.
Trap Bar Deadlift
170kg-2 PB!
CG Pull Ups
17.5kg-5
BB Seated Shoulder Press
72.5kg-4
Parallel Bar Dips
22.5kg-6
EZ CG Preacher Curl
52.5kg-3 (+1, had to finish it and do the 4!)
Trap Bar Shrugs
125kg-12 (+3 limited ROM ones at the end...)
Roman Chair Sit Ups
45kg-10
Seated Calf Raise
95kg-10
Damn happy with the bench. 107.5kg next time, and pretty confident I'll get the 4 reps. Deadlifts are now going to be singles for me - 170kg went up very slowly.
2b - 4 reps
BB Bench Press
105kg-7 PB! I love HST.
Trap Bar Deadlift
170kg-2 PB!
CG Pull Ups
17.5kg-5
BB Seated Shoulder Press
72.5kg-4
Parallel Bar Dips
22.5kg-6
EZ CG Preacher Curl
52.5kg-3 (+1, had to finish it and do the 4!)
Trap Bar Shrugs
125kg-12 (+3 limited ROM ones at the end...)
Roman Chair Sit Ups
45kg-10
Seated Calf Raise
95kg-10
Damn happy with the bench. 107.5kg next time, and pretty confident I'll get the 4 reps. Deadlifts are now going to be singles for me - 170kg went up very slowly.