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Frank Zane credits the Donkey Calf machine for building his calves...

There's a fine line between endurance training and power training.

Training Journals: Main Page

My Training Journal
Entries: 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12

Okay, little symptoms of overtraining have been nagging the past few weeks, and I was debating whether to train this week at all, since I am experienced enough now to know when I'm about to hit that point where the body begins to shut down. I could just feel it, a little ache in the shoulders that isn't normally there, bad sleeping, decrease in focus and drive, these things you become highly in tune with after a while. But, I decided to give it my all and try anyway, and see what happened.

Monday, chest/tris

Bench: 300x5 w/ a spot on the last one, 300x3 with a touch spot

Obviously I was overtrained, so I did a few light sets with dumbbells and took the week off cuz I knew I needed it and would be better for it.

Since I won't have any training to post this week, and I feel I have hit a milestone as far as strength, I thought I might use this space to show how I have increased on various lifts since the start of my journals.

Difference in 22 Weeks

Bench: 245x4 at least 310x4 65 lbs. On four rep max
Squat: 335x3 (no squats in 1st journal, this is from 2nd) 410x3 75 lbs. On three rep max
DB Press: 70sx8 115sx8 45 lbs./dumbbell on 8 rep max
dumbbell flyes: 25sx8 50sx8 25 lbs./dumbbell on 8 rep max
Leg Press: 10 platesx12 18 platesx6 A whole helluva lot
Barbell Row: 135x8 225x7 (probably could get 8) 90 lbs. On 8 rep max
DB Row:70sx12 (actually from BC4, my 8th week of training, so this was 14 weeks ago. 115sx8 A whole shitload
Barbell curl: 60x10 75x21's and 115x8, about 105 for 8
45 lbs. On 8 rep max
Lateral raises: 20sx10 30sx6, 25sx9, 25sx8 (in one
workout) a small increase

Quite impressive gains in this interim, I am pretty happy. Now, next week I did train, it went well.

Monday, chest/tris

Bench: 300x6,5,5,4
DB Press: 115sx7, 6, 5
DB flyes: 50sx8, 45sx9, 7
Dips w/ 55#: 9, 8, 6 plus 2 forced
Skullcrushers superset w/ close grip bench: 85x9/85x5,
75x10/75x5
70x12, 11, 9
push ups: failure, somewhere around 18

Tuesday, heavy back/biceps

Barbell Row: 225x9 (new PR), 225x7, 6, 5
DB Row: 115sx10r 9L (new PR), 9r, 8L, 7r, 7L
Seated CG Cable Row: 120x10, 8, 7
one arm cable row (continuous sets, no rest): 45 lbs.
For 3 sets of 10
Barbell Curls: 21'sx95 (Derek just wanted to see how
far I got, I did the first 7 half reps, and the second
seven half reps, and 2 full reps)

Wednesday, legs

Squat: 415x3, 365x5 (below parallel on these)
Leg Press: 18 platesx5, 16 platesx8, 8
3 sets of calf presses

I could tell my legs were somewhat deconditioned from the break, and knew I shouldn't do the last part (leg ext./leg curl superset) I was right because my legs were pretty sore on Thursday and Friday just from this.

Thursday, incline chest/shoulders

Incline Press: 235x6, 225x6, 5 (I don't seem to have
made any recent gains on incline, thinkin' about
switching to higher reps to change it up and break the
stalemate)
Incline DBs: 90sx8, 7, 6 (same here)
Incline DB flyes superset with cable crosses:
45sx8/30x10, 45sx7/30x10, 40sx9/30x8
rear lateral raises: 15sx12, 10, 9 drop to 12sx6
Standing lateral raises: 30sx7, 25sx9, 20sx9
Seated DB shoulder presses: 60sx8, 6

Friday, heavy biceps/back

Preacher Curls: 85x10 (new PR), 8, 7
Cable "V" bar hammer curls (Derek thought of these, I
dunno if they've already been discovered or not, if
not, I'm callin' 'em D-Curls): 50x12, 60x12, 70x8
One arm cable curls (just left arm to bring it into
balance): 20x8, 8, 7
Straight bar lat pulldowns: 120x6 front 6 back, 6
front 6 back again, 5 front 5 back
Close reverse grip pulldowns: 150x6 (just one set of
these because I haven't done them in awhile, to see about where I am)
Lat Pulldowns: 120x8, 105x10
Superset shrugs w/ 85s and hyperextensions for 3 sets

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