Gator's Training Log

Hate to disappoint FF, but I never got to doing #2 because of the events this weekend... so I simply calculated it using the highest weight I got with 5 reps. I was disappointed that I never did it, but had I done it this week, it would have been another week of SD and I really just wanted to get started on this cycle. I was curious as to my dip max but was honestly nervous to do it because the belt has broken on me twice and the weights nearly fell on my feet.
 
Workout #2

Version B - 10 Rep Mesocycle

First weights used are 80% of my 10RM

Decline DB 45's x 10, 50's x 10, 55's x 10
Pendlays 135 x 10, 145 x 10, 155 x 10
Military Press 95 x 10, 95 x 10, 105 x 4
Deadlift 135 x 5, 155 x 5, 175 x 5, 175 x 5

Did this one yesterday, and it was a good one.  It was my light day for DL's, and they were certainly very easy.  I messed up on militaries and started with too much weight so I just repeated it for two sets to get back on track.
 
Workout #3

Version A - 10 Rep Mesocycle

Flat Bench 185 x 10, 195 x 5, 195 x 5
Chins BW + 45 x 5, 45 x 5, 45 x 5
Shrugs 215 x 10, 225 x 5, 225 x 10
Deadlift 135 x 5, 155 x 5, 175 x 5, 195 x 5, 225 x 5, 175 x 5

Did this on Friday, don't remember much but I was really sick so I didn't do too well. I am mainly over it but still am not 100%.... am about to do today's workout.
 
<div>
(UFGatorDude30 @ Sep. 17 2007,11:36)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I am mainly over it but still am not 100%.... am about to do today's workout.</div>
Yup, get your workout in. You can always find time to die later...
 
excellent start Gator! great to see your emphasis on the deadlift this time around, I am regretting my decision to DL once a week...
 
Workout #4

Version B - 10 Rep Mesocycle

Decline DB 60's x 10, 65's x 10, 70's x 10
Pendlays 165 x 10, 175 x 5, 175 x 5
Militaries 105 x 10, 115 x 3, 115 x 5
Deadlift 145 x 5, 165 x 5, 185 x 5, 205 x 5, 225 x 5

This one was a good one.  I'm still getting winded by these 10's, I can't imagine how much I'd be panting from 15's.  I guess doing 5's for so long really killed my endurance... but it's a good pain.  DL program is going well, I should hit my 5RM pr in about 2 weeks, and from there on I will hopefully be hitting new one's each week until the end of the cycle... but we will see when the time comes.  I really like the program because I can really focus on the form for the first couple of light sets.  I am highly debating getting off and staying off creatine for awhile to see if I notice a difference.  I've definitely lost some water puffyness/weight already from not taking it for a week.. but I'm going to think about it.  The less supplements I take, the more money I can spend on other things and less I am dependent upon.
 
You have a great program, Gator. Very cool stuff.

I think you'll notice a father large difference not taking creatine in the first week or so, but you'll adjust. I used to use it religiously, but stopped because it made my heart feel kinda funny. The first week after that, my workouts sucked, but then everything normalized and I was fine again.

Keep up this progress, man. You're gonna be a monster in no time.
 
Workout #5

Version A - 10 Rep Mesocycle

Flat Bench 195 x 10, 205 x 5, 205 x 5
Chins 45 x 6, 45 x 4, 45 x 5
Shrugs 235 x 4, 235 x 5, 235 x 5
Deadlift 145 x 5, 165 x5, 185 x 5, 185 x 5

I hate chins... lol. Once the 5's roll around next week hopefully I'll have some better luck progressing on those. I am working on raising my traps a little bit higher on my shrugs, which affected my numbers today. I wasn't quite getting them completely up, so I focused on doing that today. DL's are getting better and better.. really starting to feel some power in my legs I haven't felt before... not necessarily because of the &quot;massive&quot; weight I'm doing, but my drive up off the floor. I've been swamped with exams and late night cramming so this was actually a great workout to relieve some of that stress.
 
Thanks a lot Tim and FF. Yeah, I really felt the energy level drop last week, but am feeling it back this week. I am really interested in your program Tim, I'm considering doing something similar on my next cycle. I wanted to get another in that used the core lifting to get a bit more of a base build, then I wanted to try a very high volume, low weight, multiple exercise routine. I also needed the switch for awhile to somewhat &quot;super SD&quot; some of these exercises like chins that I am completely stuck on right now. But anywho, that's a ways away.
 
Gator, I love this new thing I'm doing. I'll let you know how the volume stuff goes ongoing - but preliminarily, I think I may see the biggest changes physically with this routine. For the other half of the routine, I'm thinking of splitting things into a 5-day progression and working one lift per day. Dunno - I just hate the no gym thing when I feel this good.

Looks like you got another great workout in today. I hope the 5's treat you well.
 
Workout #6

Version B - 10 Rep Mesocycle

Decline DB 75's x 7, 75's x 10, 80's x 5
Pendlays 175 x 6, 175 x 8, 175 x 5
Militaries 115 x 5, 115 x 5, 115 x 5
Deadlift 145 x 5, 165 x 5, 185 x 5, 205 x 5, 235 x 3, 185 x 8
 
Workout #7

Experimentation Time via Tim

Chest
Cable Flies 20 x 20, 30 x 20, 40 x 10
Incline Smith 115 x 15, 95 x 18, 95 x 11
Flat DB Press 20's x 20, 30's x 20, 35's x 20

Triceps
Tricep Pushdown 40 x 20, 50 x 12, 50 x 15
Closegrip 95 x 15, 95 x 15, 95 x 11

5x5
Deadlift 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5

Ok, so today I just decided I was finally getting a little bored of doing the same ole, same ole for 4 straight months. So, looking at Tim's new program I decided to twist things around a little.. although it won't cause me to have to start over on my current cycle. I will try out a week of high rep, low weight, body part split workouts, followed by a week of 5's of my normal routine. If anything, the reason for this was I just wanted to do something totally different for a week. As you can see, there was some tinkering in there where I guessed at the weights wrong but most of the HST principles are still there. I also still have my 5x5 for DL tacked on at the end. I'll see how it goes...
 
Workout #8

Back
Lat Pulldowns 70 x 20, 80 x 20, 90 x 12
Seated Rows 70 x 20, 80 x 15, 80 x 15
Serratus Pulldown (?) 50 x 20, 60 x 20, 70 x 15

Bi's
Incline DB Curl 20's x 12, 12, 8 (LOL wow)
Preachers 35 x 15, 15, 9

5x5
Deadlift 155 x 5, 175 x 5, 195 x 5, 195 x 5

What a humbling day. You know your bi's are weak when you can only do 20's for 12 reps. But I felt good today, and definitely really hit my back well. I'm looking forward to seeing how the 5's go on my power lifting week next Monday.
 
<div>
(UFGatorDude30 @ Sep. 24 2007,17:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I believe so? Lol... it's whichever one you posted the details to earlier this summer. So far it's working superbly.</div>
Yep, that's Bill Starr
 
ATTA BOY! Enjoy the volume, Gator! You will learn really fast just how much you have in the tank for each muscle group. I'd guess that represents true muscle density, but I don't know for sure. It may have more to do with what kind of muscle fibers you predominantly have. Dunno. Regardless, enjoy the humility of the VOLUME!

On the flip side, I know what you mean in terms of looking forward to the heavy stuff! Still, I really hope you see and feel the same results with the volume stuff that I am.
 
Workout #9

Shoulders/Traps
Seated DB Military 25's x 20, 30's x 20, 35's x 15
DB Shrugs 50's x 20, 55's x 20, 60's x 20
Smith Upright Row 45 x 20, 55 x 20, 65 x 15

5x5
Deadlift 155 x 5, 175 x 5, 195 x 5, 215 x 5, 245 x 3, 195 x 8

This was my Friday workout. I will do my Monday one here in just a bit, but this Friday my max triple on the 5x5 will be a PR attempt... so there goes nothing.
 
Workout #10

Version A - 5 Rep Mesocycle

Flat Bench 205 x 5, 215 x 3, 215 x 2
Chins BW + 45 x 5, 50 x 5, 55 x 3
Shrugs 235 x 5, 245 x 5, 245 x 5
Deadlift 165 x 5, 185 x 5, 205 x 5, 225 x 5, 245 x 5

Welp, I messed things up somewhat.  I forgot to start at 80% of my 5RM, and didn't realize it until I started typing this.  So, I'm not sure how bad that will mess up my progression on this mesocycle.  To make things worse, I had someone tell me I looked a bit smaller today than usual.  So, it's time to get things in gear.  I've realized the wildness of my lifestyle the last month is somewhat out of hand, and if I'm going to try and live a somewhat healthy lifestyle I am going to have to find an equilibrium.  Does that mean I'm going to give up my precious years of college life and not party or drink anymore?  Heck no.  But, the fact that I realized I haven't had a single protein shake in over a week because it's not even a habit anymore is pretty awful IMHO.  The training is there, but I have got to get my diet and regular sleep together.  In good news, I matched my 5RM PR on deadlifts today with the 5x5 program so here on out I should hopefully be setting new 5RM PR's every Monday for the rest of the program.
 
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