View Full Version : dorf's journal (read only)
Forgive the unoriginal name, I've finally decided to make a journal and I'm not in a mood creative enough to think of a better one.
Just got done with a nice lil workout where I was a good lil BB and wrote down everything. Then realized I have nowhere to keep it, thus creating my need for a journal. I'm also hoping that having this public journal where everybody can see it will keep me motivated so I don't skip workouts.
As of now, I'm just going to post my routines and the weights I used. Will probably add diet later.
All weights include the bar (my bar is of some odd weight, so it's really confusing for me if I don't just figure it up all at once).
February 9
Triceps (started late, so had to cut the arm workout to just triceps...they're lagging, I think)
After warmups:
Weight*# of reps
Standing DB extensions (4 sets): 45*8, 45*6, 40*7, 40*6
One-arm standing DB extensions (2 sets each arm): 20*5, 15*10
Lying BB extensions: 40*6, 30*10
DB Kickbacks (2 sets each arm): 15*5, 15*5
It's been a while since I've worked triceps...and they've been lagging. By the end, I was in such great pain...It's wonderful.
Can't wait for tomorrow and tomorrow's back/shoulder workout!!
February 10
Shoulders, traps, and upper back. Would've started with a warmup, then pullups, but couldn't do pullups today because my parents kept going up and down the stairs (which is where I do my pullups). So, instead, just jumped into my back workout. Tried out some new stuff for shoulders...threw in a set of Overhead Shrugs because I read something about 'em and decided to try 'em out and see what I thought (didn't like) and the last set of DB press was actually Arnold press...that was okay, might keep it up.
Bent over DB rows: 45*5, 45*7, 45*6
Bent over BB rows: 70*5, 90*8, 90*6
Upright BB rows: 60*4, 60*5, 50*6
BB shrugs: 70*7, 105*5, 105*5
Overhead shrugs: 40*10
Standing DB Press: 35*5, 35*6, 35*5
Military Press: 70*6, 70*5
Time to start looking forward to tomorrows legs and lower back workout...
February 11
Well, started good...Grip kept giving out on DLs and SLDLs...They need serious work. Also, loaded up the bar 'til I couldn't fit any more weight on for DLs (probably could've gotten another 10 pounds if I woulda taken the clips off, but I'm leary of that). Giving Good Mornings a try for the first time. The first 2-3 reps were really weird, but after that I started lovin' 'em...
Stiff-Legged Deadlifts: 110*9, 130*5, 150*4
Good Mornings: 70*8, 90*7, 110*5
Deadlifts: 150*6, 160*5, 170*5, 190*4
Overhead Squats: 70*5, 90*5, 80*5
Front Squats: 90*6, 100*5
That's all for today, had planned to continue on with another set of front squats, a couple of sets of Three-Pump Lunges, a set of Stationary Lunges, and a couple of sets of Standing Calf-Raises, but after my last set of Front Squats the phone rang and scared the crap outta me...accidentally kicked the couch and hurt my foot...Just needs ice and it'll be ok, but couldn't finish my workout. That's okay, my calves are already pretty developed compared to my arms...could've really used the lunges though.
Tomorrow should be a day off, but I'm thinking about bumping up forearms and doing them alone tomorrow since they're lagging so badly.
February 12
Was considering working forearms today, but decided against it. I had p.e. today and was supposed to play catch after school, but my partner for catch forgot his glove, so we cancelled that. Going bowling with some friends tonight though.
Before p.e. I weighed in at 175.9 pounds...Cut going well. Still need to keep dropping the weight so I can be defined though...
February 13
Missed my workout today. Was just getting ready for it when I got a call that my grandpa wasn't doing well and I needed to go visit him. So, my Arms don't get pounded 'til tomorrow, if I even have time then. It's gonna be hard for a while, but I'm gonna do my best to keep it up.
February 14
Another abreviated arm workout today...Had to leave earlier than I expected, so it got cut short again. Barely got my arms sore. In fact, I think all my soreness might be from playing catch yesterday.
Standing DB extensions: 50*6, 50*6, 55*6
Last set supersetted with
One Arm DB Extensions (each arm): 20*5
Then another set of One Arm DB Extensions: 20*8
Lying BB Extensions: 50*4, 40*7
BB Curls: 40*7, 50*6
Alternating Hammer Curls: 25*7, 25*6
Alternating Dumbell Curls: 25*7
If I get in a workout tomorrow, it'll be shoulders and upper back again, but I'm not sure how likely it'll be that I can lift again any time soon.
February 15
Yippee...my favorite day of the workout cycle: traps, back, and shoulders. This afternoon, played basketball for an hour or so with several of my uncles and cousins. Had a great time. Was worried about my workout, since I jammed several fingers on my left hand. Was just mostly worried about keeping everything even. Didn't wanna get unbalanced 'cause I didn't think I'd be able to do as much with my left arm (really worried about bent over DB rows...but my left arm was actually wanted more. In the past, the left side of my back has always been a lil stronger, but lately my right side has been...so this is a good sign that it's all evening out again.
My workout went something like this:
Bent-Over DB Rows: 50*7, 55*6, 55*6
Bent-Over BB Rows: 100*4, 100*5, 100*4
Would've had a set of Upright BB Rows here, but after a couple of reps, I knew this would be too painful on the fingers...so, only got 70*2
BB Shrugs: 100*6, 110*7, 110*6
Arnold Press: 40*4, 40*5, 40*5
Military Press: 90(4, 80*4, 80*5
Finished up with an Iron Cross with 10 pound DBs for about 30 seconds...
Let me explain some stuff: For Shrugs, I bring the weight up and hold the contraction for 5 seconds, then lower it slowly, but all the way. On military press, totally screwed up when putting plates on and got 90 instead of 75...just a lil error where my mind was somewhere else. Also, the Iron Cross thing...You're supposed to pick up a 5 or 10 dumbell in each hand and hold them straight out (palms facing forward) for 2 minutes. I wussed out with 10s after 30 seconds...I've done it for a full 2 minutes before with 10s, but that wasn't after a workout...that was a contest between me and a friend.
Since my family is all in town for a while, we're planning on getting together to play basketball tomorrow, so I'll take the day off from lifting in case I injure myself again. images/icons/tongue.gif
For now though, I'm off to watch Rocky II and to fall asleep on the couch.
February 18
Ah, finally hit the weights again. Legs and lower back. Felt so painfully great. My knee is kinda sore from Deadlifts, and I feel sick, but I think I might actually BE sick, so it's not like my workout was all that tedious...although I'm sweating worse than I have in weeks.
Good Mornings: 70*10, 90*10, 110*7
Three-Pump Lunges (weight given is the weight of the single dumbell...one in each hand): 40*5, 50*4
Stationary Lunges (weight just like above): 50*4, 50*5
Deadlift: 160*5, 180*4, 190*5
Stiff-Legged Deadlift: 130*6, 150*5, 160*4
That's all for today...Kind of regret doing back before legs. Should've started with legs, but they got hit pretty good anyway.
February 19
No workout today. Feeling sick, and had a paper due that took all evening to finish.
Was looking through some old training logs though and found my body stats, so I thought I'd post 'em compared to today.
10-27-2001
Weight: 190 pounds
Neck: 15 7/8 inches
Chest: 42
Waist: 36
Thigh: 24 1/4
Calf: 16 3/8
Biceps: 14 1/4
Forearm: 11 5/8
2-18-02
Weight: 175 pounds
Neck: 15 1/2
Chest: 42 1/4
Waist: 35 1/2
Thigh: 25 1/8
Calf: 16 1/2
Biceps: 14 1/4
Forearm: 12 1/2
Not great improvement, but hadn't trained for a while in there, and a lot of the previous measurements were fat. Much more cut now, although still a long ways to go. And, not sure how accurate the first measurements were.
Click Here
02-26-2002, 08:38 PM
looking good
Click Here
02-26-2002, 08:38 PM
***k im sorry dude its read only my bad...ill try to get jwilson to delete it
<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Ian Hunter:
looking good <hr></blockquote>
Thanks!
<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by Ian Hunter:
***k im sorry dude its read only my bad...ill try to get jwilson to delete it<hr></blockquote>
lol...it's ok...just make sure to put it in the right other (comment here) next time
February 26
Well, after my grandpa's sickness, death, and funeral...along with my own bout with the flu, I'm back to lifting.
Picked up where I left off, which made today arms. This morning, I got up and without thinking picked something up in such a way that would've been like concentration curls...noticed that I have some more veins popping out of my forearms when I flex for a few seconds...After this, was totally pumped (forgive my pun) for the workout. Triceps first, then biceps...would've done some forearms, but my wrists were killing me after everything else, so I skipped 'em...I know "Bad justin, bad dorf"...oh well, I'll do 'em another day this week.
Standing DB Extensions: 50*8, 50*4, 50*6, 60*4, 60*4
Lying BB Extensions: 45*7, 50*8, 60*6, 60*5
BB Curls: 40*7
Reverse BB Curls: 40*6
Alternating DB Curls: 25*8(each arm), 35*6
Concentration Curls: 25*7, 35*4
I hate working biceps, but threw in concentration curls today. I love those...kinda looking at my arm as I'm doing 'em and from that angle, my biceps and triceps looked freaking huge. Just noticed that I left out the triceps kickbacks...wondered why it seemed like I didn't have as many triceps exercises...Also noticed that I did one set more on DB extensions than I meant to.
Well, due to sickness and lack of motivation, I took a loooooooooong time off. The workouts I did have were abbreviated and lacked intensity. Now, I'm back. Got motivated looking at some stats and stuff...I've come to the conclusion that while my trunk (legs, back, pecs, etc...) grow fast, they don't gain strength as quickly (especially my legs) and while my arms get lots of strength fast, they don't seem to want to get any bigger (last year, increased my bench by 60 pounds and my upper arms grew a half inch...whereas my squat max went up 15 pounds and my legs grew 2 inches). So, that motivated me some.
Today, hit my arms...
Standing DB Extensions: 55*7, 60*5, 60*5
Standing BB Extensions: 40*5, 40*4
One-Arm DB Extensions: 25*5, 25*4
DB Kickbacks: 15*6
Lying BB Extensions: 40*6, 50*6
BB Curls: 50*6, 50*5, 50*5
Reverse BB Curls: 40*7, 40*6
Concentration Curls: 30*6, 30*5
Reverse BB Forearm Curls: 40*6, 40*4
BB Forearm Curls: 40*7
Feels great to be motivated again.
March 31
Started out with the idea of working shoulders, traps and upper back, but I'm not feeling well and I keep getting that nauseous feeling, so I quit after shoulders and a lil bit of traps. Great intensity though. Some of my poundages went up and some went down...been a long layoff for my shoulders. I think my triceps were holding me back on military press. I need a longer barbell, the one I have isn't long enough for me to focus completely on my shoulders so it hits my tris more than I want. But anyway, here's the workout:
Arnold Presses: 40*5, 40*5, 40*4, 40*5
last set supersetted with my first set of military...
Military Presses: 80*4, 80*5, 80*5, 80*5
Side Lateral Raises: 15*5, 15*5
BB Shrugs: 100*6, 100*6
Front Raises: 15*4, 15*5
My shoulders are burning (you can actually feel the warmth in my shoulders compared to the rest of my body...now THAT's a pump) and my arms are sore as hell too.
When changing after p.e. today, one of my friends commented "****, dorf! You're gettin' some guns!!" Surprised it didn't motivate me a lil more for tonight's workout, but I still lacked intensity. Oh well, just an off day I hope.
Okay...lil upper back work today. I prefer doing upper back with shoulders, 'cause it's all connected and such, and it just seems to make sense to me and feel better, but, didn't feel too good during my shoulder workout, so couldn't do upper back (although it was a great shoulder workout with awesome intensity). So, instead, I did some weighted crunches and reverse crunches to complement my back work. I need to get my split worked out better anyway. But, on to the workout:
Bent-Over DB Rows: 55*5, 55*5, 55*5
Bent-Over BB Rows: 100*6, 100*6
Bent-Over Rear Raises: 15*7, 15*7, 15*6
Didn't count the ab work...Just did it and got it over with. Probably better that way.
I'm back. It'll be a few more days before I'm ready to go back to lifting hard-core, but I'm on the way. I'm already planning my new split and my first few workouts. Just a quick update for now.
Ah, the feel of cold iron in my hands once again almost brought tears to my eyes. So did the pain from my workout /forum/images/icons/wink.gif.
Was in the mood to lift, and wasn't gonna have a real intense workout, then I talked to my ex and lost control when I hit the weights. I can get along with her, but my triceps and forearms might not be so forgiving, since I took it out on them.
Since it's been a while, I didn't even pay attention to the weight...I know I've lost a lot of strength. Just cranked out a ton of nice, slow reps with pretty moderate weight.
For every lift, I started light, did a set, added some weight, did a set, kept adding weight until I couldn't do a full set of at least 8 anymore.
When I got to the point where I couldn't do 8, I stripped the weight and did some static contractions (I love the pump I feel when I do 'em) as long as I could hold it.
Started with standing triceps extensions (BB)...5 sets, then lying triceps extensions (BB)...4 sets, then reverse barbell curls...3 sets, but my biceps are still sore from putting up hay, so I cut that part of the workout short.
For forearms, I finally found an exercise that doesn't hurt my wrist. Just grab a plate that you can fit your hand across the face of (weight doesn't matter) and stretch your hand across it so that you're gripping it with just fingertips, then imagine you're trying to crush it or someone is trying to pull it away from you. Hold it as tight as you can for as long as you can. Great pump, and I was shown that if you lay on your stomach on a bench and let your arms hang or bend 'em enough that they don't hit the ground, the pump is amazing.
That's it for today. Glad to be lifting again.
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