daPack's road to 1st Comp

dapack · 04-08-2009, 04:04 PM

that is sort of what i am going to do. going to have 3 different WO's a bodypart, each on a little different and different type of training style, reps scheme, TUT, ect.

dapack · 04-08-2009, 04:07 PM

8Apr08
AM Workout
Legs
--1a. Leg Extension, 3 sets Tempo
--1b. Leg Curls, 3 sets Tempo
--2a. 1 Leg Preses, 3 sets 15 reps
--2b. Stiff Legged Deads, 3 sets 15 reps

40mins of LI Cardio

Tested my left side of the groin on the one legged leg presses, felt a lot better. Hopefully if I do not real squating or pressing in a couple of wks I should be good to go, should have done this along time ago.

PM Workout

25mins Stair Mill
20mins LI Cardio

dapack · 04-08-2009, 07:06 PM

Started on my new routine, hard to explain, but in a 3 week period all muscles group will be worked 5 times, so the workload might seem light, but this is the reason. Making 3 different workout per a muscle group and will rotate around them, each one a little different then the last. Here is my Chest/ Back routine.

Chest/ Back ( Workout A )
Incline Bench, 3 sets 6 to 10 reps, 201 Tempo
Dbl Bench, 2 sets 10 to 12 reps, 201 Tempo
Dbl Decline, 2 sets 15 reps, 201 Tempo

Pullups, 2 sets Failure
Seated Rows, 2 sets 10 to 12 reps, 201 Tempo
Deadlifts, 6 sets 6 to 8 reps

Chest/ Back ( Workout B )
Incline Bench, 3 sets Pause Method
Dbl Bench, 2 sets Tempo Method
Peck Deck, 2 sets Pause Method

Pullups, 3 sets Failure
Seated Rows, 3 sets Pause Method
Lat Pulldowns, 3 sets Tempo Method
Dbl Rows, 2 sets 15 reps, 201 Tempo
Shrugs, 5 sets 10 reps, 201 Tempo

Chest/ Back ( Workout C )
1a. Dbl Incline Bench, 3 sets 6 to 8 reps, 201 Tempo
1b. Incline Flys, 3 sets 5 reps, 601 Tempo
2a. Dbl Flat Bench, 2 sets 10 to 12 reps, 201 Tempo
2b. Flat Flys, 2 sets 5 reps, 601 Tempo
Dbl Decline Press, 3 sets 15 reps, 201 Tempo

1a. Pullups, 4 sets Failure
1b. Dbl Rows, 4 sets 10 to 12 reps, 201 Tempo
2a. Seated Rows, 4 sets 6 to 8 reps, 201 Tempo
2b. Lat Pulldowns, 4 sets 10 to 12 reps, 201 Tempo
Shrugs, 4 sets 10 reps, 201 Tempo

dapack · 04-09-2009, 11:22 AM

9Apr09
AM Workout

45mins LI Cardio
Calf work

dapack · 04-09-2009, 03:50 PM

Here is the final draft, hopefully, of my new workout routine. Of course probably adjust along the way, but here it is.

Routines.pdf

RAGEN2008 · 04-10-2009, 02:33 PM

Only 7 reps for most leg sets?

dapack · 04-10-2009, 02:49 PM

using different methods of training, 7 is more than enough when doing Pause and Tempo traing, on avg ur TUT is around 60 to 75 secs. really trying to lighten the weight up a little and focus more on growth, got side track for awhile worrying about the numbers game, and just need to get my head back on straight and start lifting again to stimulate growth and not strength. If you notice all my ( B ) workouts are based around Pause and Tempo Training, for legs the other 2, ( A and C ) are 10 to 12 rep range.

dapack · 04-10-2009, 02:58 PM

10Apr09
Chest
Incline Bench, 3 sets 6 reps
Dbl Flat Bench, 2 sets 12 reps
Dbl Decline Bench, 2 sets 15 reps

Back
Pullups-Medium, 2 sets failure
Seated Rows, 2 sets 12 reps
Deadlifts, 4 sets 6 reps

20mins of LI Cardio

PM Workout
Bicepies
--1a. Barbell Curls, 2 sets 12 reps
--1b. Dbl Curls, 2 sets 15 reps
--2a. Preacher Curls, Flat Side, 2 sets 12 reps
--2b. Hammer Curls, 2 sets 15 reps

Tricepies
--1a. Close Grip Bench, 2 sets 12 reps
--1b. Pushdowns, 2 sets 15 reps
--2a. Skullies, 2 sets 12 reps
--2b. Dips, 2 sets Failure

20mins LI Cardio

Def. signs that I have overtrained myself, all my major compound movements are down around 30lbs this week, and just seems to fade really quickly when I start lifting. Going to take tomorrow off and next workout on Monday if I am feeling the same will prbly take Monday off too. Need to regroup here and listen to my body, still have 31 wks I believe after this week unitl the comp. so plenty of time to fix things.

RAGEN2008 · 04-10-2009, 03:35 PM

Too complicated for me lol. I just count 1, 2, 3 lol. Push, squeeze, down, repeat is about all this cobweb's next can do these days

dapack · 04-11-2009, 05:49 PM

yeah, a little confusing, but more or less sort of what i have been doing now for 7 mnts, just throwing a little more things into the mix, that is why i have a notebook i take and eveything is written out for me, i cannot remember one workout from the next if i did not have my book. i have actually left the gym a few times to go home and get my book, totally lost with out it

dapack · 04-13-2009, 03:26 PM

Here is my diet for this week, couple of changes, but more or less the same:
7am ( Wakeup+PreWork )
Protein Drink
203 cals, 3 fat, 4 carbs, 40 pro

9:30am ( Brkfast+PostWork )
Protein Drink
Whole Eggs, 2
Egg Whites, 1
Oatmeal, 1/2 cups
438 cals, 14 fat, 34 carbs, 43 pro

12:30pm ( Snack )
Protein Drink
Milled Flax Seed
293 cals, 10 fat, 8 carbs, 43 pro

2:30pm ( Lunch )
Quinoa, 1/2 cups
Brocolli, 2 servs
Ground Turkey, 1/2 lbs
455 cals, 4.5 fat, 40 carbs, 66 pro

4:30pm ( Snack )
Tuna Fish, 1 can
EVOO, 1 tbs
294 cals, 19 fat, 0 carbs, 33 pro

7pm ( Dinner )
Turkey Loin, 1/2 lbs
Brocolli, 2 servs
260 cals, 7 fat, 8 carbs, 42 pro

Bedtime or Late Snack
Chicken, 1 cup
234 cals, 9 fat, 0carbs, 35 pro

Totals are: 2177.5 cals, 66.5 fat, 94 carbs, 302 pro

dapack · 04-13-2009, 10:16 PM

13Apr09

Just did 30mins LI Cardio

dapack · 04-14-2009, 02:18 PM

14Apr09
AM Workout
Chest
Incline Bench, 3 sets 12 reps
Dbl Flat Bench, 2 sets 12 reps
Flat Flyes, 2 sets 15 reps

Back
Pullups-Wide, 2 sets Failure
Seated Rows, 3 sets 12 reps
Lat Pulldowns-Wide, 3 sets 12 reps

Really liked this workout, nice change of pace for me, got it done in about 30mins with 1min rest in between sets. Will see how my chest feels Saturday when I work it out again, but migt add one more set to chest.

PM Workout
Calves, Gastro
45mins LI Cardio
15mins Stair Mill

**Kaboom** · 04-15-2009, 06:47 AM

sounds like a good workout!!

dapack · 04-15-2009, 03:20 PM

15Apr09
AM Workout
Shoulders
Dbl Press, 5 sets 12 reps
Side Laterals, 2 sets 12 reps
Rear Delts, 2 sets 12 reps

Bicepies
Barbell Curls, 3 sets 12, 12, 7 reps
Dbl Curls, 2 sets 15 reps

Tricepies
Pushdowns, 3 sets 12 reps
1 Arm Rev-Pushdowns, 2 sets 12 reps

20mins of LI Cardio

Nice quick workout again, 40mins not including cardio, with 1 min rest. Starting to feel a lot better, more energy and actually enjoying the workouts a little more. Need to start learning to pace myself and the last 2 WOs is what the "Doctor Order". With 31 weeks left I just feel there is tons of work left to do, but if I do not learn to pace myself and learn that it is ok not to give 110% every rep, every set, every workout, than I will be burnt out long before the competition. Regardless of how hard I push, my body is going to respond the way it wants to and all I can do is help push it in the direction I want it to go.

PM Workout

15mins Stair Mill
30mins LI Cardio
Calves, Soleus

n88tr · 04-15-2009, 05:13 PM

What's EVOO you took?

dapack · 04-15-2009, 05:20 PM

Rachael Ray from the food channel, Extra Virgin Olive Oil, it is actually in some dictionaries now, figure that one out.

dapack · 04-16-2009, 11:06 AM

16Apr09
AM Workout
Calves, Gastro
45mins LI Cardio

dapack · 04-17-2009, 11:33 AM

17apr09
AM Workout
Legs
--1a. Leg Extensions, 3 sets 12 reps
--1b. Leg Curls, 3 sets 12 reps
--2a. 1-Leg Press, 3 sets 12 reps
--2b. Lunges, 3 sets 12 reps
--3a. Leg Presses, 3 sets 12 reps
--3b. Stiff Leg Deads, 3 sets 12 reps

No cardio, am workout, today, felt like throwing up after the legs. Tried squating first, not going to happen for a long time still, groin is still hurting, 135lbs on the 10th rep was killing me, really felt it.

PM Workout
Calves, Soleus
30mins LI Cardio

dapack · 04-21-2009, 02:04 PM

20Apr09
AM Workout
Chest
--1a. Dbl Incline Press, 3 sets 8 reps
--1b. Incline Flyes, 3 sets 5 Reps( 631 Tempo )
--2a. Dbl Flat Press, 2 sets 12 reps
--2b. Flat Flyes, 2 sets 5 reps as Incline
Dbl Decline, 2 sets 15 reps

Back
--1a.Pullups-Varied Grip, 3 sets Failure
--1b. Dbl Decline Rows, 3 sets 12 reps
Seated Rows, 4 sets 8 reps
Lat Pulldowns, 4 sets 12 reps
Barbell Shurgs, 4 sest 10 reps

PM Workout
45mins Spin Class

dapack · 04-21-2009, 10:48 PM

21Apr09
PM Workout
Shoulders
--1a. Barbell Press, 4 sets 8 Reps
--1b. Rear Delts, 4 sets 12 Reps
--1c. Side Laterals, 4 sets 12 Reps
--1d. Dbl Press, 4 sets 15 Reps

Bicepies
Barbell Curls, 3 sets Pause Method
Dbl Curls, 2 sets Tempo Method

Tricepies
Pushdowns, 3 sets Pause Method
Dbl Skullies, 2 sets Tempo Method

**Kaboom** · 04-22-2009, 08:29 AM

doing great bro keep it up

Cork · 04-22-2009, 08:43 AM

You have a real unique workout, I like it. Keep up with the good work.

dapack · 04-22-2009, 04:28 PM

22Apr09
AM Workout
Legs
Stiff Leg Deads, 4 sets 12 reps
Dbl Lunges, One Leg, 4 sets 12 reps
1 Legged Extensions, 4 sets 12 reps
1 Legged Leg Press, 4 sets 12 reps
Calves, Soleus

45mins LI Cardio

dapack · 04-22-2009, 05:22 PM

New diet for the week, bringing calories up to 2,470 from 2,177. Calories were way to low last week for me so bringing them up this week. Only really adjustments is I added an extra 1/2 serv of protein drink in the morning and for a snack later on and added flax seed for brkfast.

7am ( Wakeup+PreWork )
Protein Drink
304.5 cals, 4.5 fat, 6 carbs, 60 pro

9:30am ( Brkfast+PostWork )
Protein Drink
Whole Eggs, 2
Egg Whites, 1
Oatmeal, 1/2 cups
Milled Flax Seed
528.5 cals, 21 fat, 38 carbs, 46 pro

12:30pm ( Snack )
Protein Drink
Milled Flax Seed
394.5 cals, 11.5 fat, 10 carbs, 63 pro

2:30pm ( Lunch )
Quinoa, 1/2 cups
Brocolli, 2 servs
Ground Turkey, 1/2 lbs
455 cals, 4.5 fat, 40 carbs, 66 pro

4:30pm ( Snack )
Tuna Fish, 1 can
EVOO, 1 tbs
294 cals, 19 fat, 0 carbs, 33 pro

7pm ( Dinner )
Turkey Loin, 1/2 lbs
Brocolli, 2 servs
260 cals, 7 fat, 8 carbs, 42 pro

Bedtime or Late Snack
Chicken, 1 cup
234 cals, 9 fat, 0carbs, 35 pro

Totals are: 2470.5 cals, 76.5 fat, 102 carbs, 345 pro

dapack · 04-24-2009, 03:30 PM

24Apr09
AM Workout
Chest
Bench Press, 3 sets 10 reps
Dbl Incline Press, 2 sets 12 reps
Dbl Decline Press, 2 sets 15 reps

Back
Pullups-MedGrip, 2 sets Failure
Seated Rows, 2 sets 12 reps
Deadlifts, 4 sets 15 reps

Calves, Gastro

30mins LI Cardio

dapack · 04-25-2009, 03:51 PM

25Apr09
AM Workout
Shoulders
Barbell Presses, 3 sets Pause Method
Dbl Presses, 3 sets Tempo Method
--1a. Side Laterals, 3 sets 10 reps
--1b. Rear Delts, 3 sets 10 reps

Bicepies
Barbell Curls, 3 sets 10 reps

Tricepies
Pushdowns, 3 sets 10 reps

Calves, Soleus

30mins LI Cardio

dapack · 04-26-2009, 05:30 PM

7am Wakeup-PreWorkout
Banana
Protein Drink
396.5 cals, 5 fat, 29 carbs, 61 pro

9:30am Breakfast-PostWorkout
Protein Drink
2 Whole Eggs
1 Egg White
1 Slice Fat Free Cheese
Milled Flax Seed
1/2 cup of Oatmeal
867 cals, 27 fat, 82 carbs, 56 pro

12pm Snack
1/4 Quinoa
1/2 lbs Ground Turkey
2 servs Brocolli
2 slices Whole Grain Bread
615 cals, 6.5 fat, 72 carbs, 74 pro

2pm Lunch
1/4 Brown Rice
1/2 lbs Ground Turkey
2 servs of Brocolli
2 slices Whole Grain Bread
615 cals, 6.5 fat, 72 carvs, 74 pro

4:30pm Snack
Weight Gainer
Milled Flax Seed
390 cals, 10 fat, 48 carbs, 29 pro

6:30pm Snack
1 can Tuna Fish
1 tbs Extra Virgin Olive Oil
355 cals, 23.5 fat, 0 carbs, 40 pro

8:30pm Dinner
2 cups of Chicken
2 servs of Brocolli
548 cals, 18 fat, 15 carbs, 75 pro

10pm Snack-Bed
3 servs of 2% Cottage Cheese
270 cals, 7.5 fat, 9 carbs, 39 pro

4056.5 cals, 104 fat, 327 carbs, 448 pro

dapack · 04-26-2009, 05:39 PM

7am Wakeup-PreWorkout
Banana
Protein Drink
396.5 cals, 5 fat, 29 carbs, 61 pro

9:30am Breakfast-PostWorkout
Protein Drink
2 Whole Eggs
1 Egg White
1 Slice Fat Free Cheese
Milled Flax Seed
1/2 cup of Oatmeal
867 cals, 27 fat, 82 carbs, 56 pro

12:30pm Snack
Weight Gainer
Milled Flax Seed
390 cals, 10 fat, 48 carbs, 29 pro

3pm Lunch
1/4 Quinoa
1/2 lbs Ground Turkey
2 servs of Brocolli
455 cals, 4.5 fat, 40 carvs, 66 pro

5:30pm Snack
1 can Tuna Fish
1 tbs Extra Virgin Olive Oil
355 cals, 23.5 fat, 0 carbs, 40 pro

8:30pm Dinner
2 cups of Chicken
2 servs of Brocolli
548 cals, 18 fat, 15 carbs, 75 pro

10pm Snack-Bed
3 servs of 2% Cottage Cheese
270 cals, 7.5 fat, 9 carbs, 39 pro

3281.5 cals, 95.5 fat, 223 carbs, 366 pro

dapack · 04-26-2009, 05:45 PM

7am Wakeup-PreWorkout
Banana
Protein Drink
295 cals, 3.5 fat, 27 carbs, 41 pro

9:30am Breakfast-PostWorkout
Protein Drink
2 Whole Eggs
1 Egg White
1 Slice Fat Free Cheese
Milled Flax Seed
1/2 cup of Oatmeal
770 cals, 27 fat, 42 carbs, 70 pro

12:30pm Snack
Protein Drink
Milled Flax Seed
293 cals, 10 fat, 8 carbs, 43 pro

3pm Lunch
1/4 Quinoa
1/2 lbs Ground Turkey
2 servs of Brocolli
455 cals, 4.5 fat, 40 carvs, 66 pro

5:30pm Snack
1 can Tuna Fish
1 tbs Extra Virgin Olive Oil
355 cals, 23.5 fat, 0 carbs, 40 pro

8:30pm Dinner
2 cups of Chicken
2 servs of Brocolli
548 cals, 18 fat, 15 carbs, 75 pro

10pm Snack-Bed
3 servs of 2% Cottage Cheese
270 cals, 7.5 fat, 9 carbs, 39 pro

2986 cals, 94 fat, 141 carbs, 374 pro