Dr Pangloss' training log

[Dr Pangloss]

back&biceps; not a stellar workout. Still have an exertion headache (4 days). this workout was done also with little rest. Approximately partner's lift plus 1 minute.

cybex pull-downs

1x6platesx12
1x8platesx8
1x6plates+2x35x8
1x6plates+2x25x8

Deadlifts

1x225x7 warmup
1x315x7
1x365x7
1x405x5

incline dumbell rows

1x55 lb dbx11
1x55 lb dbx8
1x55 lb dbx8

close-grip pull-downs

1x150x16
1x170x15
1x190x11

barbell bicep curls

2x85lbx10
2x85x8-9
1x65x12

tommorow chest and triceps...

[Youngguns]

Hello there.... your dumbbell rows seem really... light?

[sassy69]

We gettin' any progress pix in your same avi-outfit?

[Wheels]

Hello there.... your dumbbell rows seem really... light?

Just a guess. Looking at the mass Doc has in his avi, I imagine he's past a lot of the heavy sloppy shit and is more focused on a hard contraction with a controlled negative

Nice to see the log Doc.

[Sistersteel]

Hi Doc :wavey:

May I partake in this journey as well? :)

[Youngguns]

Just a guess. Looking at the mass Doc has in his avi, I imagine he's past a lot of the heavy sloppy shit and is more focused on a hard contraction with a controlled negative

Nice to see the log Doc.
I'm sure that's correct, however 55lbs is still light, especially when you're as muscled as he is.

[Dr Pangloss]

Hello there.... your dumbbell rows seem really... light?


I try to be strict and pull a full ROM. On a regular bent barbell row i can pull 315x6 easy.

[Dr Pangloss]

hi doc :wavey:

May i partake in this journey as well? :)


yup.:d

[Dr Pangloss]

We gettin' any progress pix in your same avi-outfit?

lol I think i threw those away. When i get to the point of staging for a contest i will post progress pics.

[Dr Pangloss]

unless otherwise indicated sets were done with 1 min plus partner set of rest between.

Chest

2xbench pressx15 warm up
1x185x6 warm up
1x225x6 warm up

1xbench pressx315x8 (failure)
1xbench pressx315x4 (failure)
1xbendch pressx205x20 (help with last 3 reps)

1xsmith incline pressx275x7 (help with last one)
1xsmith incline pressx275x6 (help with last one)
1xsmith incline pressx195x20 (help with last 3)

each of the following to failure with just enough rest to switch the weight or exercise:

1xWeighted dips with 45 lb platex8 reps then drop to no just body weight for 6 reps then drop to 1x13x50 lb cable flys.

triceps

barbell lying triceps extensions 1x15x105, drop to 1x7x85, drop to 1x8x65

barbell lying triceps extensions 1x7x105, drop to 1x6x85, drop to 1x6x65

tricep push downs with rope 1x85x8, 2x60x12

[Suzy Brown]

barbell lying triceps extensions

Wazzat? Skull crusher/ nose breaker? or a "kick back" ski pole type move?

[Dr Pangloss]

Wazzat? Skull crusher/ nose breaker? or a "kick back" ski pole type move?


skull crushers. I quit doing them really heavy because they gave me tennis elbow...

[Suzy Brown]

skull crushers. I quit doing them really heavy because they gave me tennis elbow... I love tennis elbow. That's how you know you worked hard. :)

[Dr Pangloss]

I love tennis elbow. That's how you know you worked hard. :)


Really? Ouch. I had it (tendonitis) in my elbows for up to 6 months from doing heavy sets, low reps on skull crushers.

[Dr Pangloss]

Legs today, but not all-out. i've been nursing an exertion headache from last weeks workout, which sucks. 7 days of headache. Anyway, the numbers are slightly under what i have been doing for 3 months or so..

last week:

Warm up leg press

leg press 3x20x680. these were brutal. Last set at rep 17 my head started throbbing. In part i think because i wasn't breathing properly. On these sets i'm doing everything i can to make 20: stopping, getting a little partner assist, whatever, and after 60 reps my thighs are blown up like balloons..

then high neck squats with a 2" block under heels. It makes it like a hack squat.

2x15x155
1x11x155 (at this point my head is killing me and my legs are shaking like crazy)

4x leg extensions 20 reps at 90-110.


Today:

knee bends 4x warm up
leg press 6 platesx10
leg press 8 platesx10
leg press 10 platesx10
leg press 14 plates x 7

working sets:

2xleg press 18 plates (810) x11 reps
1xleg press 19 plates (855) x10 reps
1xleg press 14plates (630)x21 reps

high neck squats with a 2" block under heels. It makes it like a hack squat.

2x185x10
1x185x7 (legs shaking badly)

1xleg extensionx12x150
1xleg extensionx11x150
1xleg extensionx10x150
1xleg extensionx7x150

it is worth noting that on leg press, i go as far down as feesible. Well past 90 degrees, anyway. while this is supposed to be bad, look at people like dorian yates and others, and you'll see their ROM is well past 90 degrees...

[Foreman_Rules]

I try to be strict and pull a full ROM. On a regular bent barbell row i can pull 315x6 easy.x2


As a teen I used 125lb DB rows and my back sucked, 10 years later I was pulling 95lb DB's and had a much bigger back....drop the ego and you will grow every time.

[Dr Pangloss]

shoulders and traps. shoulders are stubborn as fuck, so i beat on them like crazy. All these drop sets were done in rapid succession and till i needed assistance and the finish is when i can't move the bar anymore.

smith front press 1x275x11, drop to 225x4, drop to 135x12
smith front press 1x245x10, drop to 195x3, drop to 145x7, drop to 95x8

smith behind the neck press; 185x9, drop to 165x4, drop to 115x6, drop to 95x a few and a lot of half reps

smith behind the neck press: 155x6, drop to 130x7, drop to 85x a few same as above.

rear delts (machine) 225x17, drop to 175x10, drop to 130x8, drop to 85x a few
rear delts (machine) 225x15, drop to 175x6, drop to 130x7, drop to 85x a few

sitting shrugs (machine) 6platesx16, drop to 4 platesx15, drop to 2 platesx12

sitting shrugs (machine) 6platesx17, drop to 4 platesx14, drop to 2platesx15

[Canuck_Muscle]

shoulders and traps. shoulders are stubborn as fuck, so i beat on them like crazy. All these drop sets were done in rapid succession and till i needed assistance and the finish is when i can't move the bar anymore.

smith front press 1x275x11, drop to 225x4, drop to 135x12
smith front press 1x245x10, drop to 195x3, drop to 145x7, drop to 95x8

smith behind the neck press; 185x9, drop to 165x4, drop to 115x6, drop to 95x a few and a lot of half reps

smith behind the neck press: 155x6, drop to 130x7, drop to 85x a few same as above.

rear delts (machine) 225x17, drop to 175x10, drop to 130x8, drop to 85x a few
rear delts (machine) 225x15, drop to 175x6, drop to 130x7, drop to 85x a few

sitting shrugs (machine) 6platesx16, drop to 4 platesx15, drop to 2 platesx12

sitting shrugs (machine) 6platesx17, drop to 4 platesx14, drop to 2platesx15


Hey Doc I see that u say that your shoulders are stubborn but I do not see any side laterals in there for your side delts. My shoulders are my strongest point and I owe it all to the mighty side lateral for that crazy width. Shoulders are my best bodypart and I murder them everytime but I find that heavy side laterals are the key to fully unlocking the growth for your shoulders. Do u put side laterals in at all in your workouts from time to time or do u keep to overhead pressing and rear delts? If u do not u should think about putting them back in there. I like to really get them pumped by sometimes starting with a lighter weight say like 20 pound dumbells and do 12 reps and then do a drop set but the opposite because I increase the weight and kill them till failure. I will pick up some 35s and rep the shit ouf it it till failure and use loose form towards the end to get those last couple reps. It honestly works wonders for your shoulders. I have huge melons.

[Dr Pangloss]

Yeah i do side laterals about 50% of the time. I almost never do behind the neck press either.

your advice is noted. i will add more side laterals...

[Por2gue]

Good log Doc.

[Dr Pangloss]

hams and calves today, plus just adding cardio. I'm stepping up the cardio at this point to drop some fat.

20 min treadmill 3.5 speed incline over 5 incline

sldls I do them legs together and locked knees. About like will brink's vid on you tube, but down to just below the middle of my shin.

warm up 1x135x12, 1x135x10

sldl 1x275x10
sldl 1x275x9
sldl 1x225x14 (done till i had to drop the bar)
leg bicep curls 1x110x11
leg bicep curls 1x110x8
leg bicep curls 1x105x8.5
leg bicep curls 1x105x8

I'm just coming back from a peroneus tendon injury. this is my second week back on calves, so nothing crippling

calf raises (bodyweight) 1x45 reps, 1x34 reps, 1x26 reps, 1x18 reps, 1x15 reps, 1x14 reps all done with approximately 30 seconds rest.

[Dr Pangloss]

I put an extra day during the week between weight training days to up the cardio.

just 1 hr of cardio treadmill speed 3.5, incline 6.0

[Dr Pangloss]

most things are done to failure here. However the rack pulls weren't. my erectors are still sore from monday's stiff deads.

I'm training alone again, so i timed 2 min between each exercise.

Pulldowns
1x280x10
1x280x8,
1x280x7, drop set to 210x7

rack pulls, approx 2 inches below the knee
1x405x6
1x405x6
1x405x7: evidence that these were not to failure.

incline dumbell row. just so everyone's clear on this. it's not a one arm row. i can do 8 reps with 150 lb dbs.

it's this:http://www.youtube.com/watch?v=Vezq4e0dGEk

incline dumbell rows
1x65lb dbsx8
1x65x7
1x65x6

machine pullovers with the stack (255)
1x255x10
1x255x9
1x255x7

biceps

preacher curls
1x85x10
1x85x8
1x85x7

hammer curls
1x35 lb dbsx8
1x35x6
1x30x8

[Suzy Brown]

Do you think your hammers were lighter than your preachers because you were tired? Its usually the other way round for me: I can hammer WAY more than preacher...

[Dr Pangloss]

Do you think your hammers were lighter than your preachers because you were tired? Its usually the other way round for me: I can hammer WAY more than preacher...


yes. i said two min between at the top, but when i get to a small muscle like biceps i train with a short interval. i wasn't timing but i'd say a minute or less.

but also the hammers were dumbells and the preachers were barbells, so the drop is from 85 to 70 lbs (2x35), really.

That's a nice avy pic. You're very cute.:)

[Suzy Brown]

but also the hammers were dumbells and the preachers were barbells, so the drop is from 85 to 70 lbs (2x35), really. o


That's a nice avy pic. You're very cute.:) ditto

[Dr Pangloss]

chest today after warm up cardio. i normally train triceps with it, but i'm training triceps with delts on saturday.

no partner so no spotter today:mad: 2min rest between.

dumbell bench press. i use a full range of motion but dont lock at the top to avoid losing tension.

warm up
2xdumbell benchpresx65x12
1xdb benchx95x10

working sets
1x140 lb dumbellsx7.5 reps. the battle turned halfway through the 8th rep. after 15 seconds and a furious attempt to move it, i relented.

1x140 lb dumbellsx6 reps. Last 3 inches on this one was a war.

1x95x12 reps and then a bunch of half reps to failure

1xsmith incline pressx275x5, rest pause 1, rest pause 1 more.

1xsmith incline pressx265x6, rest pause 1.5 (failed on a lower rung), rest pause 1, rest pause another.

1xsmith incline pressx245x7, rest pause 1.5, rest pause 1

the pause is about a 3-5 count.

weighted dips (45 lb plate) 1x6.5

weighted dips (45) 1x6

weighted dips (45) 1x6, drop set to bodyweightx5, drop set to cable flies x12 (50 lbs)

[Dr Pangloss]

Leg day.

warm up
knee bends 4x12
leg press 6 platesx10
leg press 8platesx10
leg press 10 platesx10
leg press 14 platesx7

on leg press i try to use a full range of motion. this even causes my hips to subduct some in the seat.

I see some people put crazy numbers up for leg press, and all i can think is that they're moving the press about 2-6 inches, or using their hands to assist or otherwise avoiding the real work. just because your weight looks good, doesn't mean it did shit in terms of work.

If you want an example, Pat Robertson, the evangelical leader of the 700 club, claims a 2000 lb leg press. Of course he moved the fucking press 2 inches, but that's his claim.

Leg press Working sets (with spotter: essentially this is supposed to be like a full three sets of widowmakers):

1x720x20 reps(Freaked me out. i did not expect to get it. slow and painfull).

1x720x20 reps (Last three reps were death; headache pops again but not as bad)

1x680x20 reps (a glutton for punishment; needed a little help on last couple)

Ok, my legs are blown up now and I'm feeling very waxed.

Front squats:

1x135x10 (even this was hard at this point)

1x135x9 (Ok, i caved. my legs were toast)

leg extensions

1x15x130
1x12x130
1x10x130
1x14x110
1x10x110

[Suzy Brown]

So did you spend like 45 minutes on leg presses alone? *INSANE* weight & reps!!!

I use my hands on my knees to help and even so I still can barely press what I squat. I don't get why some peoples' press is like 3x their squat...

[Dr Pangloss]

So did you spend like 45 minutes on leg presses alone? *INSANE* weight & reps!!!

I use my hands on my knees to help and even so I still can barely press what I squat. I don't get why some peoples' press is like 3x their squat...


more like 5x their real equivalent squat weight. Most people i see doing leg presses are moving the press 6 inches or so, and packing on way too much weight.

yeah i spent a good deal of time this time doing leg presses. I was quite happy with it though.

[Suzy Brown]

I get my knees right up to my chest, and my butt & back pull away from the seat a bit... so I press on my knees as I straighten them, just to stabilize. I don't even see the point of not getting that burn at the top of the ass....

[Dr Pangloss]

I get my knees right up to my chest, and my butt & back pull away from the seat a bit... so I press on my knees as I straighten them, just to stabilize. I don't even see the point of not getting that burn at the top of the ass....

to me that's perfect.:)

[Suzy Brown]

to me you're perfect.:)

Well its about time someone figured that out!! :)

[Dr Pangloss]

I'm shot today. I'm gimping around like an old man. Sore chest back and even a bit in the shoulders. Did 1 hour of cardio on the treadmill. i'm putting off shoulders and triceps till tommorow, then it will be shortened since its out of phase.

[Dr Pangloss]

went to the doc this morning. i likely have the flu. Took Tamiflu about 10 min ago.

Rest for now.

[Suzy Brown]

Damned swine! ~shakes fist

Feel better!

[Dr Pangloss]

Damned swine! ~shakes fist

Feel better!


thanks!

[Dr Pangloss]

for the first time in a probably 6 months, i'm going to miss two days in a row.

[Dr Pangloss]

thursday. I was still sick. My strength was down. My partner is no longer around. i found myself looking for doors out, and ended up not completing the workout.

knee bend warm ups 4x12

leg press warm ups

6platesx15
8 platesx15
10 platesx10
14 platesx7

working sets: the following sucks. In part sickness, in part cowardice

18platesx7
18platesx10 (add spotter)
14 platesx21

end of workout.

[Dr Pangloss]

shoulders and triceps about 1 minute rest between; no partner. no spot. Still sucking ass, but at least i finished.

warm up front press

working sets

1x205x15 (down in weight)
1x205x13, rest pause 2
1x205x10, drop set to185x5

lateral raises sitting down

3x35 lb dbx15 reps

rear delts (machine)

1x250x15
1x235x15
1x220x15

triceps

3xlying barbell triceps extensionx105x12

3xrope tricep push downs 105x12

2x reverse grip triceps push downx75x10


15 min cardio on treadmill.

[Dr Pangloss]

I missed monday and tuesday of this week. stayed at home and slept. Wednesday i did 1/2 hr of cardio on the treadmill.

[musclegoddess65]

sucks being sick.. i work in a school district and they are all freaked out of the H1N1 virus (swine flu is bad word now I guess) - but hey if we have symptoms we are to stay home for 7 days..

hhhmmmm 7 days no work plenty of time for the gym... wow I think I don't feel so good :)

hope your feeling better..

[Dr Pangloss]

leg biceps and calves today. coming back from a week sick and about 3 months injury to a peroneus tendon. Calves are light, cause i'm just starting up again after last week off, and the previous week was the first training in 3 months on calves.

10 min cardio treadmill warm up

Leg bicep curls warm up 1x20repsx50 lbs

working sets:
1x130x15reps leg biceps curl
1x130x11
1x130x9
1x130x8

hamstring extensions: like back extensions, same apparatus, except you place the support on the apparatus at around your middle thighs instead of at hips. Then I consciously squeeze and pull myself up with hamstrings.

4x12 hamstring extensions

stiff legged deadlift: feet together, slide the bar right down to middle shin.

warm up 1x135x12

working:

1x225x15
1x225x13
1x225x8

calf raises (bodyweight)

1x40, 1x32, 1x29, 1x25, 1x19 about 30 seconds in between.

[Northman]

unless otherwise indicated sets were done with 1 min plus partner set of rest between.

Chest

2xbench pressx15 warm up
1x185x6 warm up
1x225x6 warm up

1xbench pressx315x8 (failure)
1xbench pressx315x4 (failure)
1xbendch pressx205x20 (help with last 3 reps)

1xsmith incline pressx275x7 (help with last one)
1xsmith incline pressx275x6 (help with last one)
1xsmith incline pressx195x20 (help with last 3)

each of the following to failure with just enough rest to switch the weight or exercise:

1xWeighted dips with 45 lb platex8 reps then drop to no just body weight for 6 reps then drop to 1x13x50 lb cable flys.

triceps

barbell lying triceps extensions 1x15x105, drop to 1x7x85, drop to 1x8x65

barbell lying triceps extensions 1x7x105, drop to 1x6x85, drop to 1x6x65

tricep push downs with rope 1x85x8, 2x60x12

Strong.

[Dr Pangloss]

back and biceps. today i had a lot to make up for, given the performance of last week. training alone today, 1-2 min between sets. This is a volume workout but sets are done to failure (not absolute).

pull downs warm up 2x150x12

wide grip pulldowns working sets:
1x250x15
1x275x8
1x275x6, drop set to 250x4
1x240x8, drop set to 190x6

rack pulls: bar hits just below the kneecap, but about 6 inches higher than last time.

1x225x7 warm up
1x405x7
1x405x7
1x455x5
1x495x4

I still feel i could do more here, but given the volume and intensity i was happy with it.

incline dumbell rows. these were kind of a blur i can only give narrow ballpark rep numbers

2x60 lb dumbellsx7-8 incline db row
2x60 lb dumbellsx5-6 incline db row

pullover machine
1xstack(250)x10
1xstackx7
1xstackx6
1xstackx5 couldn't get the 6th one; tried very hard but no can do.

1-arm dumbell concentration curls
1x40 lb dumbellsx12 ea
1x40 lb x10 ea
1x40 lbx7-8 (l and r)
1x40 lbx5 and 7 ea (l and r)

[Dr Pangloss]

chest today, but it was actually already sore, probably from the pullovers yesterday. My poundages were markedly lower. I also averaged about 1 minute intervals, which is fast. the whole weight workout took about 25 min.


warm up bench press

1x135x15
1x185x10
1x225x6

working sets

1x245x10
1x245x8
1x225x5, rest pause 2
1x205x7, rest pause 2

high neck press; see vince gironda's description. this is a great upper chest exercise. My upper chest is always specifically sore form this exercise.

like bench, but you keep your elbows out and bring the bar down to your chin instead of your chest.

1x18510
1x185x7 rest pause 2
1x185x8. rest pause 2
1x185x6, rest pause 2, rest pause 1

dips: bodyweight 1 min intervals
1x11
1x8
1x7
1x6

then

20 min cardio treadmill 3.5 speed 5.5 incline.

[buster12]

nice workout Dr!

[Dr Pangloss]

nice workout Dr!


i was kind of embarrased about the one above your post. It's prolly my lowest weight workout in over a year.:mad:

[Dr Pangloss]

1 hr cardio. today. tomorrow legs.

[Dr Pangloss]

today wasnt the best but it was ok. I feel i should have worked harder, and my weight was down a little from the week before last. Last week i did half a workout because of sickness.

knee bends first 4x12

warm up leg press

1x4 platesx30
1x6 platesx20
1x8 platesx15
1x10platesx10
1x14platesx8

working sets
1x630(14plates)x21 reps
1x720x15 reps
1x810x10 reps These three sets were not quite to failure. I have no excuse. Anyway, they were fairly torched from it.

high neck blocked heal squats
1x135x20-after the leg press the last 5 reps here were painful
1x185x10-last 3 reps pretty painfull


leg extension

1x135x15
1x155x12
1x155x11
1x155x9

finished with 1 set of nautilus horizontal leg press;

1x340x15

workout was ok. strength and agression a little down. Start cycle next week.

[Dr Pangloss]

35 min cardio. Interrupted by some poser asshole who could not stop running his mouth.

[sassy69]

lol I think i threw those away. When i get to the point of staging for a contest i will post progress pics.

Damn. Well, if you get the urge to post just generic beefcake pix, we'll accept those as well.

Otherwise... will be following the workouts! :popcorn:

[Dr Pangloss]

Damn. Well, if you get the urge to post just generic beefcake pix, we'll accept those as well.

Otherwise... will be following the workouts! :popcorn:


Thanks Sassy. I will be checking you out as well.:D

[Dr Pangloss]

shoulders and triceps

warm up cybex iso-lateral shoulder press

2x2 platesx15

working sets
1x4platesx17
1x6platesx7.5; eighth one stalled for about 10 seconds
1x6platesx5, plus 4 half reps

cybex overhead press machine
1x170x8
1x170x7
1x110x13

Lateral raises
1x45lb dbx9
1x45 lb dbx7
1x45 lb dbx7 plus many half reps to failure

1-arm cable rear delts

2x50 lbx8 each shoulder
1x40 lbx13 each shoulder

Triceps

triceps push downs
1x120x18
1x140x14
1x140x12

cable french curls
1x100x7
1x80x8
1x80x6

reverse grip cable tricep extensions

3x35 lbx6-12 (kind of a blur)

[Dr Pangloss]

Leg biceps and calves

legs still sore today, doing deads tomorrow, so i'm holding off on sldl today.

cardio 15 min

leg biceps curls
warm up 50 lbsx20

working sets, leg biceps extensions

1x100x18 reps
1x100x16 reps
1x100x14 reps
1x95x14 reps

hip extensions http://www.exrx.net/WeightExercises/Hamstrings/WT45HipExtension.html

this is a good substitute for stiff deads because you're pulling from the top just like stiff deads. by putting the pad low on your thighs and focusing on hamstring contraction you can practically take the back entirely out of it.

1x10x bw+25 lbs
1x16xbw
1x15xbw
1x14xbw
1x12xbw

standing calves; 20-30 seconds rest
1x45
1x29
1x25
1x22
1x19
1x18
1x16
1x15

another 20 min of cardio.

[Dr Pangloss]

back & biceps

warm up lat pull downs 2x150x12

working sets

1x260x10
1x260x10
1x260x10
1x260x8 drop set to 190x6

low rack pulls. bar rests halfway up my shins. only about 4-5 inches of elevation

1x315x10
1x315x10
1x365x8
1x365x8.5 couldnt quite lock out number 9

strict barbell rows; no torso movement.

1x135x10
1x155x10
1x175x8
1x175x5.5

cable rope rows
2x140x8-12 (kind of a blur)

biceps

preacher curls

6x55 lb barbellx8-15

[Dr Pangloss]

Well i found someone to do legs with, but they only do free bar squats, so today was my first day in about 1.5 years on free bar squats as opposed to smith machine squats, which are easier if you have no spotter.

I thought i wouldn't go very high, but i went higher than planned, and the next workout will certainly be higher.

warm up knee bends.

1x135x10 back squat
1x225x8
1x315x8
1x365x6
1x405x3(this well definitely go up)
1x315x10 (supposed to be a widdowmaker, but i fully crapped out at 10)

barbell hack squats (old school)
1x135x7
1x225x5
1x225x5
1x225x5

Leg press

1x450lbx14
1x450lbx14 (everything here is full ROM; no sissy shit--btw i'm jello at this point...)
1x450x12


leg extensions
1x130x13
1x130x11
1x130x9
1x90x11

[BananaHammock]

Dr P

BB hack squats. Are they the ones like a deadlift but the bar is behind you.

[Dr Pangloss]

Dr P

BB hack squats. Are they the ones like a deadlift but the bar is behind you.


exactly. I'm 6'0", the weight you use depends not only on your strength but your height.

[BananaHammock]

exactly. I'm 6'0", the weight you use depends not only on your strength but your height.

That's what I thought. Here is a good one of the Dave Draper doing them on the Beverly Hillbillies. Check it at about 3 min in.

http://www.youtube.com/watch?v=JoYrZKDfs24&feature=player_embedded

[BananaHammock]

I suck. Here we go again.
YouTube - dave draper

[Dr Pangloss]

I'm not seeing it bro.

[Dr Pangloss]

He tried.

[Stavman]

What the fuck did I just watch?

[Dr Pangloss]

1 hr cardio today. tommorow chest triceps, sunday shoulders.

[Dr Pangloss]

3 hrs cardio this weekend. today chest shoulder tricep make up. later leg biceps calves.

[Dr Pangloss]

today i did a light truncated chest shouldeer and triceps workout. I missed these last week and i'm due to train chest wednesday.

as i've gotten older i've found if i miss a workout or two my strength drops precipitously so i figured i would do a little interim workout and if i can recover i should be stronger on wednesday.

chest
bench press2x135x15 warm up

3x225x12

incline press
2x185x14-15

front press
2x155x15

lateral raises
2x25 lb dbsx20 reps

cable rears
3x40 lbx12-14

rope triceps pushdowns.

2x120x12-15

reverse grips
2x60 lbx12

Later on in the day i did leg biceps

hip extensions
1x17 bodyweight

1x14x25 lb, drop for 4 more'

1x13x25 lb, drop for 4 more

1x13x25 lb, drop for 3 more

1x18 bodyweight

leg biceps curls

1x110x13

1x110x13

1x110x12

1x90x14

1x90x13

[Dr Pangloss]

back today.

rack pulls
warm up
135x12
225x10

working sets
1x405x7
1x455x7
1x495x5
1x495x3

pull downs
warm up 150x12

1x250x9
1x260x9
1x260x8
1x250x8

incline dumbell rows

1x60 lb dbsx9
1x60 lbx8
1x60 lbsx7
1x60 lbsx7

close grip pull downs

1x210x8
1x200x8
1x190x7
1x190x6

[Dr Pangloss]

arms and calves. i didn't not the reps for each set.

3xstraight bar cable curlsx15-20x70-80

supersetted with

3xrope push-downs x15-20x120

3xdumbell curlsx12-20x25-35 lb

supersetted

3xfrench curls 15-20x70-80 lbs


hammer curls 2x20x30 lb db

reverse grip triceps cable pushdowns 2x20x50

calf raises 10sets40-15 reps.

[Youngguns]

I find it odd at the weight you use for dumbbell rows...

How strong have you been compared to your current strength?

[Dr Pangloss]

I find it odd at the weight you use for dumbbell rows...

How strong have you been compared to your current strength?


i dont think you get which exercise it is. i provided a link. i also told you that i can do 1-arm dumbell rows with 150 lb dbs for sets of 6-8.

i can do bent rows with 315 for sets of 6- as well.

it;s the exercise. Have you tried it?

[Dr Pangloss]

thighs.

warm up
1xleg press 4platesx20
1xleg press8 platesx15
1xleg pressx12 platesx12

working sets

1xleg pressx14platesx20
1xleg pressx16platesx17
1xleg pressx18 platesx15
1xleg pressx18 platesx10

front squats (jesus christ i'm already dead)

3x135x8 (yeah, that's it)

leg extensions

1x150x14
1x150x12
1x150x9
1x130x13

[Suzy Brown]

I've never tried front squats. You like them better?? what's the appeal?

[Dr Pangloss]

I've never tried front squats. You like them better?? what's the appeal?


I used to do them very heavy. More focus on quad size and less on hips/adductors. Also, very little lumbar stress; probably the least of all compound leg movements.

[Suzy Brown]

O thanks. I moved to a machine because I noticed I was bucking thru my lower back. Maybe I'll give em a shot.

[Dr Pangloss]

O thanks. I moved to a machine because I noticed I was bucking thru my lower back. Maybe I'll give em a shot.

it takes a while to master the form. go to youtube and check out some loops. i use straps because i cant get my hands under the bar.

[Dr Pangloss]

2nd chest workout this week because i had missed a couple weeks of that workout and my strength dropped like a rock.

chest & shoulders 1-3 min between sets.

warm up bench

135x15
185x12
225x6

working sets

1x275x7
1x275x8
1x275x8
1x275x5 (shorter interval)

1xsmith incline pressx10, rest pause then 2

supersetted with rear delts

1x30 lb db bent lateralsx12

1xsmith incline pressx8, rest pause 1, rest pause 1

1x30 lb db bent lateralsx12

1xsmith incline pressx6, rest pause 1, rest pause 1

1x30 lb db bent lateralsx11

1xsmith incline pressx8, rest pause 1 (longer interval)

1x30 lb db bent lateralsx10


1xdipsx10 bodyweight

1xlateral raises (cybex eagle lateral machine)x90x12

1xdipsx10 bodyweight

1xlateral raises (cybex eagle lateral machine)x90x12

1xdipsx9 bodyweight

1xlateral raises (cybex eagle lateral machine)x90x12

1xlateral raises (cybex eagle lateral machine)x90x11

[Youngguns]

umm, where's the link?

[Dr Pangloss]

umm, where's the link?


i posted it in this thread the last time you aske me the question. It's a page or two back.

[Dr Pangloss]

back

warm up pull downs

1x150x15
1x170x12

working sets

1x260x10 pull downs
1x275x10
1x275x10
1x275x8

rack pulls

warm up 225x12

working sets

1x365x10 rack pulls
1x365x11 rack pulls
1x365x6 rack pulls

strict bent rows, upper body immobile

1x185x10 strict bent rows.
1x185x10
1x185x9
1x185x8

1-arm dumbell rows

1x110x10(too easy) 1-arm dumbell rows
1x120x10
1x120x10
1x120x9

[Dr Pangloss]

chest and shoulders

warm up bench press

1x135x15
1x185x12
1x225x6

working sets
1x295x9
1x295x6, rest pause 1 more
1x295x5, rest pause 1, rest pause 1 more (help on last one) pretty good failure...

1xsmith incline pressx265x6, rest pause 2 more
1xsmith inclinie pressx265x5, rest pause 1 more
1xsmith incline pressx245x6, rest pause 1

the above was supersetted with bent over lateral raises.

1x40 lbsx13 bent laterals
1x40 lbsx11
1x40 lbsx9
1x40 lbsx8

1xcybex decline pressx4 platesx20 reps
1xx4 platesx17
1x4platesx15
1x4platesx14

the above supersetted with lateral raises
1x35 lbsx20
1x35 lbsx18
1x35x15
1x35x12

[Dr Pangloss]

thighs today. 3 weeks ago i started training legs with a guy preparing for the USA's. He has already placed well in them, has great overall development, and has incredible cardio. He uses a very short interset interval which literally has me gasping from set to set. you can see by the weight and reps that i haven't recoverd from the previous set. However, i like it because i'm getting sore and making progress.

squats warm up
1x135x10
1x225x8

working sets squats
1x315x7
1x405x6
1x405x4
1x365x5

hack squats--old school bar behind the feet.
1x135x6
1x225x5
1x225x5
1x225x4

stiff deads
1x225x7
1x225x8
1x225x7
1x225x6

leg extensions

1x150x13
1x130x14
1x130x13
1x130x13

I'm exhausted.

[Dr Pangloss]

yesterday i did biceps and triceps. didn't write it down so numbers are general.

3xmachinepreachercurlsx12 (70-90 lb bar)

supersetted with

3xtriceps pushdownsx15 (120 lbs)

3xconcentration curlsx12 (40 lbs)

supersetted with

l3xying triceps extensionsx15x95 lb


3xhammer curlsx8-12x35-55lb

supersetted with

reverse grip cable push downs

3x50 lbx8-12

[Dr Pangloss]

back today. I will be changing around my schedule to accomodate thigh day with a guy in the gym training for the usas.

warm up pull downs
120x15
180x12

working sets
3x275x10
1x275x8

strict bent rows

1x185x10
1x185x9
1x185x8
1x185x8

pullovers, machine
1x255x10
1x255x10
1x255x9
1x255x8

straight bar cable rows
1x144x16 reps
1x168x13
1x192x8
1x192x8


15 min cardio

[Canuck_Muscle]

yesterday i did biceps and triceps. didn't write it down so numbers are general.

3xmachinepreachercurlsx12 (70-90 lb bar)

supersetted with

3xtriceps pushdownsx15 (120 lbs)

3xconcentration curlsx12 (40 lbs)

supersetted with

l3xying triceps extensionsx15x95 lb


3xhammer curlsx8-12x35-55lb

supersetted with

reverse grip cable push downs

3x50 lbx8-12

Nice workout man. Reminds me of mine. I love supersetting bi's and tri's.

[Dr Pangloss]

I like supersetting too. it allows me to get more work in with less effect from a short interset interval, as suppersetted muscles are usually antagonists for me so they don't affect eachother.

[Dr Pangloss]

chest and shoulders today. All sets were to me maintained at 20 reps. only about 2 min rest, so weights plummeted. these are hard workouts.

bench warm up

2x135x15

working sets
1x235x23
1x205x17
1x185x16

high neck press (for pec minor), vince gironda style...

1x135x20
1x145x19
1x135x20 help

cybex decline
1x4 plates x14 and 7 half reps
1x3 platesx17 plus 3 half reps
1x3 platesx17 plus half reps

front press smith machine
1x135x20
1x145x20
1x165x16

lateral raises 30 lb dbs
2x20
1x15

rear delts machine

1x170x15
1x130x20
1x130x18

[Suzy Brown]

I like supersetting too. it allows me to get more work in with less effect from a short interset interval, as suppersetted muscles are usually antagonists for me so they don't affect eachother.

I always and only superset.

[Dr Pangloss]

I always and only superset.


it's a big time saver if you have limited time. i have 1.5 hrs max in the gym. i can do cardio separately, but that's it without committing the rest of my evening..

[Dr Pangloss]

thighs.ugh. this guy's pace is fucking killing me. But that's ok..I'm only getting 2 minutes in between heavy sets with lots of reps. I'm literally gasping the whole time. And watch my weights plummet...

warm up leg press
1x8 platesx15
1x12platesx12

working sets
1x670x20
1x760x20
1x850x11
1x940x6
1x940x5 (my legs never stopped burning after the second set)

stiff deads
1x245x8
1x225x8
1x225x7
1x225x7

hack squats (ugh; everytime i got to 3 reps here i left pec would be in a full cramp, so..)

hacks
1x185x3
1x185x3

leg extensions
1x130x15
1x135x15
1x135x14
1x135x13
1x135x11
1x135x10

sweating my ass off...

[freak]

thighs.ugh. this guy's pace is fucking killing me. But that's ok..I'm only getting 2 minutes in between heavy sets with lots of reps. I'm literally gasping the whole time. And watch my weights plummet...

warm up leg press
1x8 platesx15
1x12platesx12

working sets
1x670x20
1x760x20
1x850x11
1x940x6
1x940x5 (my legs never stopped burning after the second set)

stiff deads
1x245x8
1x225x8
1x225x7
1x225x7

hack squats (ugh; everytime i got to 3 reps here i left pec would be in a full cramp, so..)

hacks
1x185x3
1x185x3

leg extensions
1x130x15
1x135x15
1x135x14
1x135x13
1x135x11
1x135x10

sweating my ass off...
nice workout man. have you noticed good results with the limited rest periods??

[Dr Pangloss]

nice workout man. have you noticed good results with the limited rest periods??


my fucking cardio has gotten better and i feel better, but guy is a former track athlete and he's putting my dick in the dirt.

The first 3 sets of working leg press are pretty good and demonstrate a gain in spite of the short rest interval...

[freak]

my fucking cardio has gotten better and i feel better, but guy is a former track athlete and he's putting my dick in the dirt.

The first 3 sets of working leg press are pretty good and demonstrate a gain in spite of the short rest interval...
right on. you training for anything right now?? or just lookin to lean out?? i just posted my leg workout in my journal, it was pretty good too.

and why arent you a mod anymore??

[Dr Pangloss]

right on. you training for anything right now?? or just lookin to lean out?? i just posted my leg workout in my journal, it was pretty good too.

and why arent you a mod anymore??


I'm training with a guy that's competing in the southern states then the usa/s, so i guess i'm leaning out, although i'm not controlling calories, just doing more cardio and training like i'm competing.

I wont compete until next year. then it will be a masters regional first...

[freak]

I'm training with a guy that's competing in the southern states then the usa/s, so i guess i'm leaning out, although i'm not controlling calories, just doing more cardio and training like i'm competing.

I wont compete until next year. then it will be a masters regional first...
right on, make sure you keep us posted with pics when you prep for your contest. if you know anything about training, youll know that piggybacking is the best way to gain size haha.

why arent you a mod/forum leader/ whatever you were anymore? you, mike and soxfan are the beezneez!!!! haha

[Dr Pangloss]

right on, make sure you keep us posted with pics when you prep for your contest. if you know anything about training, youll know that piggybacking is the best way to gain size haha.

why arent you a mod/forum leader/ whatever you were anymore? you, mike and soxfan are the beezneez!!!! haha

Dave gives Derek Anthony the right to act like a complete asshole without the duty to comply with the house rules, as the rest of us must abide by.

I think it's a dumbassed thing to do, and i dont support it, so i stepped down.

[Stavman]

Dave gives Derek Anthony the right to act like a complete asshole without the duty to comply with the house rules, as the rest of us must abide by.

I think it's a dumbassed thing to do, and i dont support it, so i stepped down.

Good for fucking you.

I'll be punching DA in the face for you soon enough.

[freak]

Dave gives Derek Anthony the right to act like a complete asshole without the duty to comply with the house rules, as the rest of us must abide by.

I think it's a dumbassed thing to do, and i dont support it, so i stepped down.
ethical decision. i have a lot of respect for that. we all know everyone comes here because DA does. without him this entire operation would fail

[Dr Pangloss]

ethical decision. i have a lot of respect for that. we all know everyone comes here because DA does. without him this entire operation would fail


Lol. yeah he gives the best advice of all. roflmao.

[Dr Pangloss]

arns

1xmachine preacherx70lbx15 reps
supersetted w/
1xtriceps pushdownsx144x15
supersetted
1xmachine preachersx90lbx10
supersetted
1xtriceps pushdownsx180x11
supersetted
1xmachine preachersx90lbx9 reps
supersetted
1xtriceps pushdownsx180x10

1xbarbell skullkrushersx135lbx10
supersetted
1xconc curls 45 lb dbx10
supersetted
1xbarbell skullkrushersx135x10
supersetted
1xconc curls 45 lb dbx10
supersetted
1xbarbell skullkrushersx135x10
supersetted
1xconc curls45 lbx10

3xmachine hammersx75x8
supersetted
3xnautilus triceps machinex90x8

[Northman]

Cool Journal man, I'm in.

[freak]

crazy arm workout dude. dr. p, youre crazy man. i like you, but youre crazy man.

[Dr Pangloss]

acquired a fucking sore throat. I'm delaying next workout until tomorrow.

[freak]

acquired a fucking sore throat. I'm delaying next workout until tomorrow.
youve been making out with DA again havent you?? you told us it was over between you two. i knew you would go back to him.:catfight:

[Dr Pangloss]

rofl. you guys are funny. that emoticon-slapfight is a chuckle.

still spitting lung cheese, but worked out today anyway. i hate missing.

back.

warm up pull downs
120x15
170x12

working sets pull downs
1x275x10
1x285x10
1x285x10
1x275x8

rack pulls below knee

1x315x8
1x365x8
1x365x8
1x368x8

machine pullovers
1x210x10
1x230x10
1x230x10
1x230x10

incline dumbell rows

1x70 lb dbsx8
1x70 lb dbsx7
1x70 lb dbsx7
1x70 lb dbsx7

all in all a great workout. the 16 working sets were done in 40 minutes. My ass was kicked.

[freak]

rofl. you guys are funny. that emoticon-slapfight is a chuckle.

still spitting lung cheese, but worked out today anyway. i hate missing.

back.

warm up pull downs
120x15
170x12

working sets pull downs
1x275x10
1x285x10
1x285x10
1x275x8

rack pulls below knee

1x315x8
1x365x8
1x365x8
1x368x8

machine pullovers
1x210x10
1x230x10
1x230x10
1x230x10

incline dumbell rows

1x70 lb dbsx8
1x70 lb dbsx7
1x70 lb dbsx7
1x70 lb dbsx7

all in all a great workout. the 16 working sets were done in 40 minutes. My ass was kicked.
looks like a bad-ass workout. you ever do chins?? looks like you can pull a lot on the pull-downs... and you've probably got this one already but howcome you dont pull more with the db rows?

[Dr Pangloss]

i do chins now and then. on the incline dumbell rows, a lot of people get the exercise mixed up with something else. there is a link in this thread showing the movement.

i can bent row 315 for sets of 6 and more, so id say its' just a tough movement.

the movement works great for lower trap development.

[Dr Pangloss]

chest and shoulders

just working sets today

bench press
1x315x6 (could have done several more, but the plan is to get max vol)
1x316x6
1x315x6
1x315x5

smith incline press
1x275x6
1x275x4, rest pause for 2 more
1x265x4, rest pause for 2 more
1x245x6

weighted dips
1x45lb platex7
1x45 lb platex6
1x45 lb platex5
drop set bodyweightx6 more

shoulders

lateral raises (dumbell)

1x50 lb dbsx10
1x50 lb dbsx9
1x50 lb dbsx8
1x50 lb dbsx7
1x40 lb dbsx10

rear delts (machine)
1x210x8
1x210x8
1x210x7
1x190x9
1x190x8

[freak]

i do chins now and then. on the incline dumbell rows, a lot of people get the exercise mixed up with something else. there is a link in this thread showing the movement.

i can bent row 315 for sets of 6 and more, so id say its' just a tough movement.

the movement works great for lower trap development.
my next back day i want to try this. is it like the rows that ruhl does in his "made in germany" dvd?? he leans on an incline bench and does the rows instead of sturdying himself with his knee and hand.

[Dr Pangloss]

back

warm up
1x150x15 pull downs
1x170x15 pull downs

working
1x285x10 pull downs
1x285x10
1x285x10
1x275x9

t-bar rows
1xbar+3 platesx10
1xbar+3plates+25lbx10
1xbar+3plates+25lbsx10
1xbar+3 plates+25lbx10

strict bent rows with chest stationary on high bench pad

1x185x10
1x205x10
1x205x8
1x185x10

1-arm rows
1x120 dbx10
1x120 dbx10

cut 2 sets short; very tired and still have a chest cold.

[Dr Pangloss]

chest and shoulders; short interset interval.

bench press warm up
1x135x15
1x185x12

working sets
1x315 bench pressx11 (nudge on the last one)
1x275x8
1x225x12 (big nudge on the last one)

incline smith press

1x225x9
1x225x10
1x225x8

dips
1x12
1x11
1x10

front press, smith

3x185x12, 10, 10

supersetted with

1x50 lb db lateral raisesx12
1x50 lb db lateral raisesx9

nautilus lateral machine
1x90 lbsx14
1x90 lbsx11

pick up rears later in the week....

[freak]

nice workouts doc. do you fart on the leg press as well?

[Dr Pangloss]

nice workouts doc. do you fart on the leg press as well?

i try to get that out before i get on the floor. :)

[Dr Pangloss]

legs. made the mistake of doing deadlifts before leg press. My lower back has never been in so much pain. lesson learned.

training with a guy doing the southern states and his pace is wicked, so i started taking about 25 g of sodium bicarbonate in water an hour before leg days.

It works people.

knee bend warm ups.

hack squats working sets (old school behind the legs)
1x135x10
1x185x7
1x185x8
1x185x8

stiff legged deadlifts
1x225x8
1x225x8
1x225x8
1x225x8

leg press
1x400x20
1x670x20 (my lower back is killing me)
1x670x16 (i have to get off and writhe around for 10 minutes. fucking back)

stopped leg press

leg extensions
1x130x23 (pissed off)
1x130x20
1x130x16
1x130x15
1x130x14


fuck. my legs are shaking but i cant help but feel i fell short.

[Suzy Brown]

That's a pretty impressive SLDL but not worth trashing your whole leg day for. Go lighter & save your back. ((like you need me to tell you that...))

[freak]

looks like a solid leg day doc. i know the feeling of thinking you could have dont more, its a double-edged blade.

[Dr Pangloss]

That's a pretty impressive SLDL but not worth trashing your whole leg day for. Go lighter & save your back. ((like you need me to tell you that...))


thing is, i usually split hams from quads. I normally do much more on stiff deads, so it was a compromise both ways.

I'm doing them together cause I'm training with this dude that's training for the usa's. He's already placed before, so he's no slouch. My angle is, i get a guy that will train with me that's not going to quit or take the easy way out. those kinds of training partners are hard to find.

So yeah, now i'm doing shit i would never do, and i know better. Anyway, i'm sure this doesn't sound so smart.

[Dr Pangloss]

yesterday did an hour of heavy cardio.

today did arms and an hour of heavy cardio.

Arms

nautilus preacher machine supersetted with triceps pushdowns

1x130x6 preachers

1x144x15 pushdowns

1x115x10 preachers

1x144x15 pushdowns

1x115x9 preachers

1x144x15 pushdowns

1x115x9 preachers

1x144x15 pushdowns

concentration curls supersetted with lying dumbell triceps extentions

1x60 lb dbx6 curls

1x50 lb dbx8 tris

1x50 lb dbx10 curls

1x50 lb dbx8 tris

1x50 lb dbx9 curls

1x50 lb dbx7 tris

reverse grip triceps pushdowns supersetted with hammer curls

1x50 lbx10 rev triceps

1x95 lb barx7

1x50 lbx10 rev triceps

1x95 lb barx7

1x50 lbx10 rev triceps

1x95 lb barx7

[Dr Pangloss]

this is my 3rd day of boxing cardio at LA boxing. I know it's trendy and it's not really boxing, but i dont give a shit. I'm getting great cardio.


the combination of my regular training and 4-5 days of this is going to put me in great shape. i may lose a little strength, but i dont care.

This will get me as close to contest shape as i'm going to get without doing a contest diet.

[Dr Pangloss]

so today I think i tore an oblique muscle. I was using a moderate weight for rack pulls (only 365) and i heard and felt my side pop. i just started training the shit out of my core in those boxing classes and no doubt i had over trained the shit out of my abs and obliques.

Fuck.

Here's what i did

pull ups working sets
1x275x10
1x275x10
1x275x10
1x275x8

rack pulls (low; only 4-5 inch elevation)

1x315x10 no problem
1x365x1--pop it goes. i can't pick it up without a pain.
no more rack pulls

strict bent rows--no torso movement.
1x185x10
1x205x10
1x225x9
1x205x10
1x185x9

incline dumbel rows
1x70 lb eachx10
1x70 lb eax8
1x70 lb eax8
1x70 lb eax8
1x70 lb eax7

I'm going to have to skip some of the exercises in boxing class, but otherwise it will heal...

[TPT]

so today I think i tore an oblique muscle. I was using a moderate weight for rack pulls (only 365) and i heard and felt my side pop. i just started training the shit out of my core in those boxing classes and no doubt i had over trained the shit out of my abs and obliques.

Fuck.

Here's what i did

pull ups working sets
1x275x10
1x275x10
1x275x10
1x275x8

rack pulls (low; only 4-5 inch elevation)

1x315x10 no problem
1x365x1--pop it goes. i can't pick it up without a pain.
no more rack pulls

strict bent rows--no torso movement.
1x185x10
1x205x10
1x225x9
1x205x10
1x185x9

incline dumbel rows
1x70 lb eachx10
1x70 lb eax8
1x70 lb eax8
1x70 lb eax8
1x70 lb eax7

I'm going to have to skip some of the exercises in boxing class, but otherwise it will heal...



ahhh shit pangloss. wtf?! ice it now. is their a dent? monitor the symtoms including swelling, pain or fever. i know its only your oblique but consider the er if necessary.

[Dr Pangloss]

I'm going to get some ice right now. Thanks bro. Unfortunately i'm carrying enough bodyfat now i cant really tell. i tore my right forearm flexors before --that one was fucked up. i had subcutaneaous blood from my wrist to my shoulder.

[Dr Pangloss]

no subq blood and it feels better. Probably just a mild to moderate pull or tear.

iced it last night and went to bed with heat pad. feels much better.

[freak]

no subq blood and it feels better. Probably just a mild to moderate pull or tear.

iced it last night and went to bed with heat pad. feels much better.
my left oblique crunches(the sound/feeling) every time i do oblique crunches. always has and i dont know why.

[Dr Pangloss]

my left oblique crunches(the sound/feeling) every time i do oblique crunches. always has and i dont know why.


after the ice and heat last night it felt pretty good today. didn't do normal chest routine but did an hour of boxing along with some core stuff. most of it didnt hurt, but there wasn't a lot of twisting...

[Dr Pangloss]

trained legs with mr blitzkieg again today. interval was 1-2 min; squats i was breathing hard from start to finish.

working sets
1x225x10
1x315x8
1x315x8
1x315x6

leg press (while he does deadlifts because my oblique is injured)
1x6 plates 35 reps
1x8platesx25 reps
1x8 platesx25 reps again, all short interval

hack squats
1x135x8
1x185x8
1x185x6
1x185x8 (was running my mouth and the interset interval went up)

leg extensions
1x130x21
1x130x17
1x130x16
1x110x22
1x110x21

leg curls
1x90x17
1x90x15
1x90x15
1x90x13
1x70x17

with 3-5 min intervals for squats they would have been much higher. i felt pretty strong today.

[Dr Pangloss]

legs are sore. just chest today.

working sets
bench press
1x315x9
1x315x9
1x315x8

high neck presses
1x225x10
1x225x9
1x225x10

decline press
1x135x20
1x135x20
1x135x19

dips
1x8
1x7
1x8

[Dr Pangloss]

1 hr of boxing after about 6 days off as "holiday."

[Dr Pangloss]

1 hr boxing.

[Dr Pangloss]

1 hr boxing. start up weight training again tomorrow.

[Dr Pangloss]

homo

My homo back routine below:


took about 7 days out of the gym and pretty much only boxed for 5 of those days. i expected my strength to be a little down, as ever since i hit 40 it only takes a week to begin losing strength.

Truncated routine:

Pull downs
1x260x10
1x250x10
1x240x10
1x230x9

deadlifts
1x225x8
1x225x8
1x315x8
1x315x8

Hammer strength row
1x4platesx25
1x6platesx20
1x7 platesx16

That's it. Less than i usually do but i know i'll be sore...

[Dr Pangloss]

definitely lost some strength with the added cardio and the week off.

chest shoulders done at a 1 min interval approximately; so pretty fast.

bench press
1x225x15
1x225x15
1x225x12

high neck press
1x185x12
1x155x12
1x155x11

decline press
1x185x9
1x155x12
1x155x12

Nautilus lateral raises

1x110x15
1x110x14
1x110x12
1x100x14
1x95x14

rear delts
1x25 lb dbx14
1x25 lb dbxx12
1x25lb dbx12
1x25lb db x12
1x25 lbx11


plus 1 hour of boxing.

[Dr Pangloss]

arms

nautilus preacher curls
1x110x9
1x105x9
1x100x9
1x95x10

straight bar triceps pushdowns

1x160x14
1x160x14
1x160x13
1x160x11

dumbel concentration curls
1x50 lb dbx9
1x50 lb dbx8
1x45 lb dbx9
1x40 lb dbx9

french curls(smith)
1x105x20
1x145x15
1x145x13
1x125x20

preacher hammers
1x95x8
1x95x8
1x95x8

reverse grip push downs 1-hand ea

1x50x12
1x50x12
1x50x10


1 hr boxing (this one was a doozy)

[Dr Pangloss]

no boxing today, just legs. Missed last week due to vacation.

leg press working sets

1x12platesx20
1x14platesx20
1x14platesx20
1x14platesx20

front squats

1x135x10
1x185x8
1x225x6
1x185x6

old school hack squats

1x135x10
1x185x8
1x195x7
1x195x7

stiff deads
4x205x7

leg extensions

1x110x20
1x110x21
1x130x16
1x150x12

thats it. i didnt push the weight, just the volume. with boxing i can tell i will get much better leg days...

[Dr Pangloss]

leg biceps and calves. Plus 1 hr of boxing

Leg biceps

hip extensions
1x20
1x20
1x20
1x18

leg biceps curls
1x95x20
1x110x16
1x110x15
1x130x12
1x150x6

calf raises

1x45
1x35
1x28
1x25
1x20

[freak]

leg biceps and calves. Plus 1 hr of boxing

Leg biceps

hip extensions
1x20
1x20
1x20
1x18

leg biceps curls
1x95x20
1x110x16
1x110x15
1x130x12
1x150x6

calf raises

1x45
1x35
1x28
1x25
1x20
do you have something against the word "hamstrings"? lol

[Dr Pangloss]

do you have something against the word "hamstrings"? lol


You mean, "the unspeakable word that cannot be said?"


Uhm. No.



But I can tell you I DO have something against babies.


Oh. 1 hour of boxing today. Starting to get use-dependent inflammatin in the elbow. I may settle on 4 days a week here instead of 5.

[Dr Pangloss]

Do you keep it in your pants? Humbert Humbert!

If their neural tube hasn't fully closed, i keep it in my pants. After all, I'm not a sicko.

[freak]

If their neural tube hasn't fully closed, i keep it in my pants. After all, I'm not a sicko.
improper neural tube development? someone obviously wasnt gettig sufficient folate intake.:eek:

[Dr Pangloss]

ok peeps, just a long walk and perhaps some biking today.


I'm really beat up.

[freak]

ok peeps, just a long walk and perhaps some biking today.


I'm really beat up.
SSJ is right, you are a pussy.

[Dr Pangloss]

SSJ is right, you are a pussy.


rofl.

[Dr Pangloss]

back done rapidly. 16 sets in 40 minutes, which includes the set time as well as interset time.

pull downs

1x250x10
1x150x11
1x250x10
1x250x9

deadlifts
1x225x10
1x315x8
1x315x8
1x315x6

strict bent rows no upper body movement

1x185x10
1x205x9
1x205x8
1x185x9

Hammerstrength rows

1x4platesx17
1x4platesx15
1x4platesx14
1x4platesx12

done in 40 min. no boxing tonight. Im overtrained for now..

[Dr Pangloss]

yesterday chest workout.

pretty much exactly 1 minute between sets. did the whole workout in 35 minutes. 15 sets.

bench press
1x225x10
1x225x10
1x225x10
1x225x10
1x225x8

incline press (smith)

1x205x10
1x205x9
1x205x9
1x205x8
1x185x10

hammer strength decline press
1x230x10
1x230x10
1x230x10
1x230x9
1x230x9


no boxing yesterday

[Dr Pangloss]

today shoulders only, exactly 1 minute interval between sets; and 1 hr boxing.

front press (smith)

1x225x10
1x245x10
1x245x8
1x235x9
1x225x9

cybex machine lateral delt raises

1x130x10
1x130x10
1x130x10
1x130x9
1x130x9
1x110x10
1x110x9

rear delts

1x205x10
1x190x10
1x190x10
1x190x10
1x190x10
1x205x8
1x110x10

shoulders blown the fuck up; 1 hr boxing also.

[Dr Pangloss]

Ewww. If you'd take derek's cock out of your mouth, you'd probably see the numbers better.


btw. Is this supposed to be humor? If it is, you're falling flat on your ass.:)

[freak]

Ewww. If you'd take derek's cock out of your mouth, you'd probably see the numbers better.


btw. Is this supposed to be humor? If it is, you're falling flat on your ass.:)
bahahaha ownership

[Dr Pangloss]

thighs today. training with a buddy. No rest between sets. when the other guy's done, you're up in less that 30 seconds.

dork squats: high on the neck, block under heels, go below parallel, no rest between sets, no belt, no raps, no time. The aim is maximum pump.

1x135x8
1x135x15
1x185x15
1x225x10
1x225x8
1x225x7

front squats: below parallel, no rest

1x135x10
1x185x10
1x185x6
1x185x7

old school hack squats: no rest

1x185x8
1x185x5
1x185x7 (dave was running his mouth and i got more rest)

leg extensions: 1 second flex at the top. Zero rest between sets.

1x110x10
1x110x10
1x110x8
1x95x10
1x95x9
1x90x11
1x90x12

legs were pretty fucking pumped at the end.

[freak]

your journal has been edited, why?

[Sistersteel]

Because there is no use for the homophobic/pedophilic insinuations and comments in a training journal.

[Dr Pangloss]

Arms today.

10 sets each for bis and tris done in super sets. 10 reps.

similar to last arm workout.

[Dr Pangloss]

just 1 hr of boxing today.

[Shawn Bellon]

What r u weighing man?

[Dr Pangloss]

back day

pull downs

1x275x11
1x275x10
1x275x9

t-bar rows
1x3platesx15
1x4platesx12
1x4platesx12

deadlifts
1x315x7
1x315x7
1x315x8

cable upright rows

1x70 lb each armx11 (12 left)
1x70 lb each armx12, 12
1x70 lb each armx11, 10

pull downs, 45 second interset interval, 1 second contraction at bottom

1x200x10
1x200x10
1x200x7
1x180x10
1x180x9
1x150x10
1x150x10

[Klaus Urine]

Really? Ouch. I had it (tendonitis) in my elbows for up to 6 months from doing heavy sets, low reps on skull crushers.I won't do tris without quite a few warm up sets and neoprene wraps every time. Just as a preventative measure--my elbow tendons are healthy and I'd like to keep them that way.

[Dr Pangloss]

I won't do tris without quite a few warm up sets and neoprene wraps every time. Just as a preventative measure--my elbow tendons are healthy and I'd like to keep them that way.


Most people have issues with this exercise at heavier weights. I try to keep my reps high on them.

[Dr Pangloss]

i have trained all week but i've been to lazy to post it up here....

Back tomorrow....

[freak]

i have trained all week but i've been to lazy to post it up here....

Back tomorrow....
i've been feeling neglected lately. i wont forget this.

[Dr Pangloss]

i've been feeling neglected lately. i wont forget this.

lol. sorry. the boxing has been taking the piss out of me. At this point i wouldnt think of stopping though.

did a crazy leg workout yesterday. a lot of volume at a fast pace.

anyway, today just shoulders.

shoulders

front press smith
1x275x9
less than 1 min rest
1x205x10
same
1zx205x10
same
1x205x10
same: less than 1 min
1x205x9

lateral raises same rest schedule

1x50 lb dumbellsx15

1xmachine lateralsx110x10
1x110x9
1x105x9
1x95x10

cable rear delts
1x50 lbs each handx10
1x50x10
1x50x10
1x50x9
1x40x10

thats it. no boxing until tomorrow.

[Dr Pangloss]

45 min boxing today.

[Dr Pangloss]

pull downs
1x285x9
1x285x9
1x285x8

t-bar rows
1x4platesx12
1x4x12
1x4x10

deadlifts
1x405x6
1x405x6
1x405x6

incline dumbell rows
1x70 lb dbx9
x8
x7

straight bar cable rows, hold 1 second at chest, 45 second interval
1x132x10
x9
1x120x10
x10
x9
x10
x10

[Klaus Urine]

How often do you put in a real effort to max out on deads, Doc? I'm not necessarily talking about 1RM, but just going fucking hard until you're nigh on failure (at whatever number of reps that takes).

[Dr Pangloss]

How often do you put in a real effort to max out on deads, Doc? I'm not necessarily talking about 1RM, but just going fucking hard until you're nigh on failure (at whatever number of reps that takes).


Deads are one of the few i dont go to failure. Mainly because it affects my squats profoundly. I can cripple myself by overloading my erectors.

I do cycle my programs (i'm pretty much changing reps, sets, intensity and duration every week), and i will do a cycle wherein i do 3 max sets. basically the numbers look like this:

warm up
working
1x405x11-13
1x405x5-7
1x405x4-6


this one will tear the hell out of my erectors, but it's definitely the most effective for gains the following week.

I try to train back as far as i can from legs, so usually monday back then thursday legs.

if you have any ideas, i'm all ears.

[Dr Pangloss]

i guess its' fair to say i always put max effort into legs. that's the bias.

[Klaus Urine]

Nice restraint. I find it really hard to train anything without getting pretty damned close to failure.

[Dr Pangloss]

if you can come up with a way that i can keep deads from occluding legs, i'm all ears. I dont know if you have that problem, but i do.

[Klaus Urine]

if you can come up with a way that i can keep deads from occluding legs, i'm all ears. I dont know if you have that problem, but i do.
In the past I've done them on the same day, but that beats 10 tons of hell out of your CNS.

[Dr Pangloss]

In the past I've done them on the same day, but that beats 10 tons of hell out of your CNS.


yeah i do them on the same day and i've completely compromised one or the other.

[Dr Pangloss]

chest
warm up
working sets

1x315x8
1x315x7
1x275x10

incline press smith machine
1x275x9
1x275x7
1x275x8

dips
1x15
1x14
1x12

dumbell bench press 45 sec intervals squeeze at top

1x70 lb dbx10
1x10
1x10
1x10
1x9
1x10

very good pump.

1 hr of boxing also.

[Dr Pangloss]

legs today at a blistering pace. 32 sets each, 2 guys, 1hr and 15 min. Not super heavy, but got a great pump.


squats done with zero rest between sets
warm up
2x135x10
1x185x8

working
1x225x8
2x275x8
1x315x8

old school hack squats zero rest
1x185x8
1x185x7
1x185x6
1x185x7

leg press zero rest
1x580x17
1x580x13
1x580x11

leg extensions, hold 1 sec flex at top
1x110x12
1x110x9
1x105x10
1x105x10
1x105x9
1x105x9
1x105x8

leg biceps curls
1x130x15
1x130x13
1x130x12
1x130x11

sitting leg biceps curls, hold flexed for 1 sec each
1x95x9
1x80x10
1x80x10
1x80x9
1x80x9
1x80x8
1x80x7

[Klaus Urine]

By "zero rest", do you mean that you took turns doing each exercise?

[Dr Pangloss]

By "zero rest", do you mean that you took turns doing each exercise?


yeah. it works out to be 1.17 min per set-person, so there really there is rest. A set probably takes about 30-45 seconds. It varies though. some probably only take 10-20 seconds, like leg biceps curls.

When we do this kind of routine we try to get on as soon as the other guy steps off.

[Dr Pangloss]

shoulders

warm up

smith front press
1x275x8
1x265x8
1x265x7
drop weight and do 3 rapid sets for pump.
1x185x10
1x185x7
1x185x6

Lateral raises
1x50 lbx12
1x50 lbx11
1x50 lbx9

rapid machine laterals
1x70lbx18
1x65lbx17
1x50x18

dumbell bent laterals
1x40x12
1x40x12
1x40x10
drop weight, rapid sets

1x25 lbx18
1x25lbx16
1x20 lbx16

[Stavman]

You have probably said this before, but do you count the bars weight on the smith machine presses?

[ANADROLicfreak]

nice shoulder training.

[Dr Pangloss]

You have probably said this before, but do you count the bars weight on the smith machine presses?


yes. but i usually dont. The smith machines at this gold's are heavy and low friction. they're probably the best i've used. i will post the brand.

the main problem with smiths and weight is that the friction of the bar reduces the accelleration both ways.

I've benched under the same smith, and typically i can bench press 315 for 8-12 reps with a free bar. with the smith i did sets at 10-11, so it's within the margin of my strength variations.

[Dr Pangloss]

nice shoulder training.

thanks man. I'm stronger when i'm not boxing my ass off, but hey, I like it.

[Dr Pangloss]

1 hr boxing at noon. Arms this afternoon.

skullcrushers
1x135x10
1x135x10
1x135x10
1x135x10

dumbell curls
1x40 lb eax10
1x40 lb eax10
1x50 lb eax10
1x50 lb eax10

triceps push downs
1x250x10
1x250x10
1x230x9
1x200x12

cable curls, one arm

1x65x10
1x65x10
1x65x9
1x65x10

[Dr Pangloss]

boxing both yesterday and today. total 2 hrs.

[Dr Pangloss]

Back. i'm pretty beat from boxing and training today, but despite a poor attitude at the start, i picked it up and came through in the end.

this one is in response to Klaus, who notice i really dont push the hell out of deadlifts. today i thought i would. see below; and i'll see how i feel on leg day!

warm up
working sets lat pull downs.
1x275x11
1x275x9
1x275x8 these sucked. i thought i was in for a shitty workout, but it got better.

strickt bent rows, upper body immobilized.
1x225x9
1x205x9
1x205x8

incline dumbell rows
1x70 lb dbx10
1x70 lb dbx9
1x70 lb dbx7

deadlifts: warm up, and just one set as many as i can get.

1x135x10

then

1x405x12

each was done with no bounce at the bottom. It hurt, which is good. i was pretty happy to get that many. on a better day, i may have gotten 13 and maybe even 14.

strict pull downs after the 3 minutes of gasping for air from deads.

1 second hold, 45 second interval

1x180x10
1x180x9
1x170x10
1x170x10
1x170x9
1x160x10

[Dr Pangloss]

chest day. today is nfl combine day. sort of. once in a while i do a chest day wherein i do 225 for failure. i followed on with sets of 20, so lower volume.

warm up

working bench press
1x225x28
1x205x17
1x205x21

hammer strength incline press

1x(2x45s, 2x35s)x20

1x(2x45s, 2x35s, 2x10s)x20

1x(2x45s, 2x35s)x20

barbell decline bench press
1x155x18
1x155x15
1x155x15

that's it. no boxing today. boxing sunday, wed or thurs, then friday saturday, sunday...

[kraken]

chest day. today is nfl combine day. sort of. once in a while i do a chest day wherein i do 225 for failure. i followed on with sets of 20, so lower volume.

warm up

working bench press
1x225x28
1x205x17
1x205x21

hammer strength incline press

1x(2x45s, 2x35s)x20

1x(2x45s, 2x35s, 2x10s)x20

1x(2x45s, 2x35s)x20

barbell decline bench press
1x155x18
1x155x15
1x155x15

that's it. no boxing today. boxing sunday, wed or thurs, then friday saturday, sunday...
Interesting concept. I need to come by here more often.

[ANADROLicfreak]

interesting training style.good work.

[Dr Pangloss]

Interesting concept. I need to come by here more often.


nice to have you back bro.

Believe it or not, doing 225 to failure causes a lot of post workout soreness. one might not think so, since it's attributed to the eccentric part of movements and therefor more likely to be experienced in heavy or slow eccentrics.

by the way, 28 reps puts me near the top of the 2009 college linebacker and running back crop. of course most of them weigh at least 10 lbs less.

Here's the funny part: there are about 5 safetys who beat or tie it.

[kraken]

nice to have you back bro. Thanks.

Believe it or not, doing 225 to failure causes a lot of post workout soreness. one might not think so, since it's attributed to the eccentric part of movements and therefor more likely to be experienced in heavy or slow eccentrics. I like to vary my rep ranges throughout my workout. Never just did high or low rep exclusively.

by the way, 28 reps puts me near the top of the 2009 college linebacker and running back crop. of course most of them weigh at least 10 lbs less.
Nothing to sneeze at!

Here's the funny part: there are about 5 safetys who beat or tie it.
:confused:

Will be checking in daily.

[Dr Pangloss]

1 hr of boxing at noon. shoulders in the afternoon. they're very tired from the high rep chest stuff yesterday. i did a little heavy and then switched to reps today.


front press smith machine
1x275x6 (low for me)
1x275x5
1x225x15
1x225x12

upright barbell rows
1x105x15
1x105x13
1x105x11
1x105x9

lateral raises
1x30 lb eax20
1x30 lb eax18
1x30 lb eax15
1x30 lb eax12

rear delt machine
4x130x20, 16, 14, 12

[Dr Pangloss]

Dave pulled his hamstring, so we did a very unusual workout for legs:

17x130-95x12-15 reps, hold flexed 1 count, limited rest between.

15 sets leg biceps curls (dave did these light)x130-90x10-15

believe it or not, thighs were very pumped. i'm sure i'll be sore.

[Dr Pangloss]

i didnt write down my chest and arm workouts. been boxing also 2x

[Dr Pangloss]

back, with a little extra cardio. sets all done with about 1 min rest time. i stretched that to 1:30 for some of the bent rows and the deadlifts.

working sets
1x275x10
1x275x9
1x250x10
1x250x10
1x250x10
1x250x8

strict bent rows; upper body immobilized
1x225x9: in the approx 1-1:30 rest, i jump rope 15-20 jumps each rest.
1x205x9 jump rope
1x205x8 jump rope
1x185x10 jump rope

deadlifts
1x405x6 jump rope
1x405x6 jump rope

bent over cable pull overs: 45 sec rest with jump rope 15-20 jumps
1x90x10; skip rope
1x90x9; skip rope
1x80x10; skip rope
1x80x10; skip rope
1x80x10'; skip rope
1x80x8skip rope
1x70x10skip rope

I really suck at jumping rope, so i thought i would add it just for kicks.

[Dr Pangloss]

time for some low rep stuff. i haven't done 5x5 in a while, so here is an fst7 variation on that. The object is to get the most weight with the volume spread between more sets. I seem to bounce up the week after one of these, as opposed to training to failure on fewer sets. It could be because if i train to failure with this weight my total volume will be much lower. In this scheme i get more heavy eccentric work, which may be why it works for me.

on the bench press below i had no spotter until the last set. You can see what a chickenshit i am when i dont have a spotter...:) I probably should have gone up after the 1st set to do 4x325x5.

bench press
working sets
1x315x5
1x315x5
1x315x5
1x315x5
1x325x7 with spotter.

smith incline press
1x325x5
1x315x5
1x315x4
1x295x5
1x295x5

and now the fst7 part:

supersetted cable flies with dips with less than 30 seconds between each set.

1xcablesx70 lbx10
1xdipsx10
1xcablesx60x10
1xdipsx10
1xcablesx50x10
1xdipsx10
1x40x10
1xdipsx9

[Dr Pangloss]

1 hr boxing. thats it.

[Dr Pangloss]

Legs today with Dave. He trains really fast, so, for instance on the squats i'm still breathing hard from the set before. it has the effect of substantially reducing the weight im working with.

Plus, counting warm ups we did 34 sets. This in a total of about 1hr 20 minutes.

warm up squats
2x135x8, 1x225x8
working; below parallel
1x315x8
1x315x8
1x315x7

front squats
2x135x8 (i did an extra warm up here to get my wind back)
1x185x8
1x185x8
1x205x6
1x185x6

leg extensions; hold at the top for 1 sec
1x130x12
1x130x11
1x130x10
1x130x10
1x130x10
1x120x10
1x120x10

leg biceps curls supersetted with stiff deads below
1x90x15
1x110x12
1x110x12
1x110x10
1x110x9

dumbel stiff deads super setted with above. squeeze at the top.

1x40 lb dbsx10
1x40 lb dbx9
1x40 lb dbx8
1x40 lb dbx7
1x40 lb dbx6 these burned like a motherfucker from hell.

sitting leg curls
1x90 lbx10
1x90 lbx10
1x90 lbx10
1x90 lbx9
1x90 lbx8

[Dr Pangloss]

i'm pretty sore from the above today.

[Dr Pangloss]

my knees and legs are fucking sore, so i did my own modified boxing workout. the usual one has too many exercise that fuck with my legs and knees, like squat thrusts, bear crawls, squat jumps, knees high running etc.

so the following is done with little rest between. I try to make all the punches and kicks pop:

20 min treadmill, 5 incline, 3.5 speed; heart rate 117-124.
150 jabs on the bag
skip rope 20 skips (i'm a complete joke when it comes to skipping rope)
100 1-2s (jab, right cross. 1 combo equals 1)
20 rope skips
50 roundhouse leg kicks-right leg
20 rope skips
50 kicks-left leg (my left kick needs a lot of work)
20 rope skips
100 1-2-3s (jab, right, hook equals 1)
20 skips
20 min treadmill, 5 incline, 3.5 speed; heart rate 120-135.

Finished in about an hour.

[Dr Pangloss]

back
pull downs working sets
1x275x10
1x275x10
1x275x9.5
1x275x9

1-arm rows, 140 lb dumbell

1x140x7 each arm
1x140x7 ea
1x140x7 ea
1x140x7 ea


deadlifts
1x315x10
1x405x6
1x405x6
1x405x5


machine pullovers 30 seconds rest between
1x180x10
1x180x10
1x170x10
1x170x9
1x160x10
1x160x9
1x150