The Road To Buffness Begins Today...Well actually yesterday lol

[Danian]

And it begins :-D
In an effort to destroy myself in the gym I have switched to volume training. With lower reps and heavyer weight though..6-8 reps on all lifts. I have found it allows me to focus on form and muscle itself more..Where if I do a higher rep range my form becomes very sloppy cause I concentrate more on getting the reps in than propper form. I'm using heavyer weight and still getting a massive burn with this rep range. As well I love to practice negative and foreced negative reps, as well as taking the sets to failure. Anyways here is the outline of my program. Based on a Lee Priest style program
-8 weeks
-not a cut or bulk just to see what happens
-Volume with lower rep range 6-8 reps for each lift
-Take sets to failure
-Use forced reps, Negative reps and Forced Negatives
-Lots of food and sleep
-30 second rest period between sets 1 min between excersises besides superset

I'll Have my stats up tomorrow probably

[Danian]

Ok so yesterday was my first Workout of the program.. Brutal is the word. so here we go lol

March 9 2004 5:00pm-6:30
Chest Hams abs
Stretched Chest
*Incline Dumbell Bench Press*
30lbs-8
35lbs-8
40lbs-6
*Flat Dumbell Bench Press*
30lbs-8
40lbs-8
45lbs-6 (failure with spotter)
*Decline Dumbell Presses*(Negative Reps)
30lbs-8
35lbs-7
40lbs-6
40lbs-8(spotter, forced reps, failure)
*Decline Dumbell Fly's*
5lbs-8
10lbs-8
*Flat Dumbell Fly's
5lbs-8
10lbs-8
15lbs-8
*Incline Dumbell Fly's*
10lbs-8
15lbs-8
20lbs-8(Half reps to keep stress on pecs, Failure)
*Cable Crossovers*
22lbs-10/10(only have one pully to use so for each are)
44lbs-8/8
Break for 3 minutes
*Leg Curls*
22lbs-8
44lbs-8
66lbs-8
88lbs-7(failure)
88lbs-6(failure,Left ham began to cramp lol)
66lbs-6(failure)
44lbs-7
44lbs-7
44lbs-6
22lbs-8
*Crunches* (For these I put my feet on a chair so they are lifted and at the top of the motion I hold them for 3 seconds)
20
15
10
Cool down..Stretch out anything I needed...Freaky thing happend..I couldnt flex my chest lol. Didnt hurt lol was a little numb In shock I suppose lol and my hams and abs had a massive pump. Woohoo!!!

[Steel Warrior]

not realy high volume and your hamstring workout is sort of weak. You need some stiff legged deadlifts and some seated leg curls to fully hit all the ham strings

[ZachE84]

"Not a cut or bulk"

?????

Not sure what youre purpose it then...one must have a purpose to stay motivated!

Dont expect to gain any weight if your diet is weak. Actually, expect to lose weight if your diet is lacking.

I warned my friend to setup a diet, he didnt. After 3 weeks of working out with me, he lost 3 LBS...

[Danian]

All I have at my gym is the leg curl machine and free weights. So I'm a little limited in what I'm able to do for hamstings...What would be a suggestion to make it more of a volume workout?
thanks

[Danian]

All I have at my gym is the leg curl machine and free weights. So I'm a little limited in what I'm able to do for hamstings...What would be a suggestion to make it more of a volume workout? Oh and I'm trying to cut. I'll post my diet pretty soon..I eat fairly clean as it is now
thanks for any advice

[workhardplayhard]

You can use those free weights for deadlifts.

[Danian]

Tuesday March 9,2004
5:00pm-6:25pm

Back & Calfs
Deadlifts
8-89lbs
8-111lbs
8-133lbs
7-177lbs
7-199lbs
6-222.8lbs(Failure, only reached 4 reps last week)
Wide Grip Chins*(bodyweight,failure)
8,8,7,5,5,3
Close Grip Hammer Chins (hands vertical toward the body)
8,6,5,5,4,3
Underhand Chins to Chest (wide underhand grip,Middle of chest to bar)
3,2
Dumbell Bent over Rows
8-30lbs
8-40lbs
7-50lbs (failure,Negatives)
Wide Grip Pulldowns
8-60lbs
8-90lbs
6-100lbs
T-Bar Pulldowns
8-90lbs
8-100lbs
6-110lbs(failure)
Stanging Calf Raises *Bodyweight,on one foot*
60,50,50,50,50,

Back is super sore today..Woohoo!..I hit my new record on deadlift and pulled of probably the most sets I've ever done for back in my life lol..Chinups are becoming so much easyer since last week. Oh and my calf sets were done in between my back lifts. Training calfs again at the end of the week. And my chest still has a pump from the other day :-) Pleas post comments :-)

[Danian]

March 10,2004
Day 3: Delts,Traps & Abs

Seated Dumbell Military Press Side Lat Raises
30lbs-8 5lbs-8
35lbs-8 5lbs-8
40lbs-8 10lbs-7
45lbs-7(Failure) 10lbs-7
50lbs-6(Failure with negative's) 15lbs-6

Seated Rear Lat Raises Seated Front Lat Raises
5lbs-8 10lbs-8
5lbs-8 10lbs-8
10lbs-8 15lbs-8
10lbs-7 15lbs-8
15lbs-6(Failure) 20lbs-6(failure,negatives)

Barbell Shrugs Dumbell Shrugs
115lbs-8 30lbs-8
133lbs-8 35lbs-8
133lbs-8 40lbs-7
177lbs-8 50lbs-6
199lbs-8 40lbs-7
223lbs-6(Fail)
223lbs-6(Fail)

Hanging Situps(bodyweight)
20
15
10

Well my first shoulder day on the new program and I'm pretty pleased. For shoulder press I got the 50lbs dumbells up withought a spotter. New record for me lol..Hitting the delts with 20 sets really gave me a good pump and major burn. The barbell shrugs were ok but I need to work on my grip. a 223lbs my hands were giving out a little. It will get better with time. And I tried a new thing with the dumbell shrugs. Before I do my reps for the set I pull them up for 1 rep and hold it for 30 seconds let it down and then do my 8 reps. Could not believe how well it worked:-D