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

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

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...