Dr Pangloss' training log

[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.

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