Dr Pangloss' training log

**Foreman_Rules** · 04-23-2009, 06:29 PM

Originally Posted by Dr Pangloss

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** · 04-24-2009, 05:17 PM

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** · 04-24-2009, 10:12 PM

Originally Posted by 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

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** · 04-25-2009, 09:08 AM

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** · 04-26-2009, 06:51 PM

Good log Doc.

**Dr Pangloss** · 04-27-2009, 05:45 PM

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** · 04-28-2009, 03:29 PM

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** · 04-29-2009, 05:28 PM

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** · 04-29-2009, 05:30 PM

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** · 04-29-2009, 05:36 PM

Originally Posted by Suave Swan Jackson

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** · 04-29-2009, 06:00 PM

Originally Posted by Dr Pangloss

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

o

Originally Posted by Dr Pangloss

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

ditto

**Dr Pangloss** · 04-30-2009, 05:47 PM

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

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** · 05-01-2009, 04:37 PM

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** · 05-01-2009, 04:43 PM

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** · 05-01-2009, 04:58 PM

Originally Posted by Suave Swan Jackson

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.