[dapack]

15may09
PM Workout
Chest
Bench Press, 3 sets 10 reps
--1a. Dbl Incline Bench, 2 set 10 reps
--1b. Incline Flyes, 2 sets 5 reps ( 4 sec negative, 6 sec hold )
--2a. Flat Dbl Bench, 2 sets 8 reps
--2b. Flat Flyes, 2 sets 5 reps ( 4 sec negative, 6 sec hold )

Shoulders
--1a. Dbl Press, 4 sets 10 reps
--1b. Side Laterlas, 4 sets 10 reps
--1c. Rear Delts, 4 sets 8 reps

Tricepies
--1a. Pushdowns, 3 sets 10 reps
--1b. 1 Arm Rev Pushdowns, 3 sets 15 reps

Working from 11am to 12:30am today and have to be back at work at 8:30am so I cannot workout tomorrow, so during my break ran over to the community gym and did tomorrows todays, probably get about 4 hrs of sleep.

[dapack]

18may08
AM Workout
Baby Got Back
--1a. Pullups, 3 sets Failure
--1b. Decline Dbl Rows, 3 sets 12 reps
Incline Barbell Rows, 3 sets 10 reps
--2a. Seated Rows, 3 sets 10 reps
--2b. Lat Pulldowns 3 sets 10 reps
Straight Arm Cable Pulldowns, 2 sets 15 reps

Calves, Soleus

Took and ephendrine again along with some; arginine, leucine, I was fly around, felt invincible , forgot to work my bicepies though, will hit them tonight.

PM Workout
Biceps
--1a. EZ Bar Spider Curls, 3 sets 10 reps
--1b. Dbl Preacher Curls, 3 sets 15 reps

[dapack]

19May09
AM Workout
Leggies
--1a. Leg Extension, 3 sets 10 reps
--1b. Leg Curls, 3 sets 10 reps
--2a. Leg Press, 3 sets 10 reps
--2b. Stiff Leg Deads, 3 sets 10 reps
--3a. 1 Legged Leg Press, 3 sets 10 reps
--3b. 1 Leg Leg Extensions, 3 sets 15 reps
--4a. Glute/Ham Raises, 3 sets 10 reps
--4b. Leg Curls, 3 sets 15 reps
--4c. Lunges, 3 set 10 reps

Calves, Gastro

[Iron_Mercenary]

Originally Posted by dapack

19May09
AM Workout
Leggies
--1a. Leg Extension, 3 sets 10 reps
--1b. Leg Curls, 3 sets 10 reps
--2a. Leg Press, 3 sets 10 reps
--2b. Stiff Leg Deads, 3 sets 10 reps
--3a. 1 Legged Leg Press, 3 sets 10 reps
--3b. 1 Leg Leg Extensions, 3 sets 15 reps
--4a. Glute/Ham Raises, 3 sets 10 reps
--4b. Leg Curls, 3 sets 15 reps
--4c. Lunges, 3 set 10 reps

Calves, Gastro

Pretty voluminous leg workout!

[dapack]

20May09
PM Workout
Chest
Incline Bench ( DC Style ) 20 reps
DC Stretch 60 secs

Shoulders
--1a. Dbl Press, 4 sets 8 reps
--1b. Rear Delts, 4 sets 10 reps
--1c. Side Laterals, 4 sets 10 reps

Tricepies
--1. Pushdowns, 3 sets 10 reps
--1b. Rev Pushdowns, 3 sets 15 reps

Calves, Soleus

[Cork]

GHRs! Woohoo, that's my man! How are they treating you?

And everytime I see you worked calves and gastro, I always think you've been sitting on the toilet too long. I never see anyone say "I'm going to go to the gym and work out my gastrocnemius." haha

[dapack]

Originally Posted by Cork

And everytime I see you worked calves and gastro, I always think you've been sitting on the toilet too long. I never see anyone say "I'm going to go to the gym and work out my gastrocnemius." haha

Funnly LMFAO, barely able to type laughing so hard. My calves suck arse, so I split them up between the soleus and gastro which allows me to work them more, I know it sounds strange to list it as that, but that is how I work them, treat them little buggers as two different muscles. At least I got one good laugh for the day

[dapack]

22May09
AM Workout
Legs
--1a. Leg Extensions, 3 sets 10 reps
--1b. Leg Curls, 3 sets 10 reps
--2a. Leg Press, 3 sets 10 reps
--2b. 1 Legged Leg Press, 3 sets 15 reps
--3a. Leg Extension, 3 sets 10 reps
--3b. 1 Legged Leg Extension, 3 sets 15 reps
--4a. Glute/Ham Raises, 4 sets 10 reps
--4b. Lunges, 4 sets 8 reps
--5a. Leg Curls, 4 sest 10 reps
--5b. 1 Legged Leg Curls, 4 sets 15 reps

Calves, Gastro

PM Workout
Back
--1a. Pullups, 3 sets Failure
--1b. Incline Dbl Rows, 3 sets 12 reps
--2a. Seated Rows, 3 sets 10 reps
--2b. Lat Pulldowns, 3 sets 15 reps

Bicepies
--3a. EZ Bar Spider Curls, 2 sets 10 reps
--3b. 1 Arm Dbl Preachers, 2 sets 15 reps

Community gym out in the town where I work closed early today so did not get all my back workout and bis in. Would have like to do Incline Barbell Rows and another set or two for my bis. Guess at least I got something in and did not have to miss an entire workout.

[dapack]

26May09
AM Workout
Legs
--1a. Leg Extensions, 3 sets 10 reps
--1b. Leg Curls, 3 sets 10 reps
--2a. Glute/Ham Raises 4 sets 10 reps
--2b. Lunges, 4 sets 8 reps
Leg Press, High and Wide, 4 sets 10 reps
Leg Press, 4 sets 8 reps

Chest
Decline Bench, DC Style 20reps
Stretch 45lbs for 60secs

Shoulders
Barbell Press, DC Style 24reps
Stetch 60secs

Triceps
Rev Grip Bench, DC Style 20 reps
Stretch 25lbs 90secs

[dapack]

27May09
AM Workout
Back
--1. Pullups, 3 sets Failure
--1b. Dbl Rows, 3 sets 12rReps
Incline EZ Bar Rows, 3 sets 8 reps
--2a. Seated Rows, 3 sets 10 reps
--2b. Lat Pulldowns, 3 sets 15 reps

Bicepies
--1a. EZ Bar Spider Curls, 3 sets 10 reps
--1b. 1 Arm Preachre Curls, 3 sets 10 reps
EZ Bar Spider Curls, 7 sets 10 reps FST-7 Style ( 30 secs rest in between sets )

[dapack]

29May09
PM Workout
Legs
--1a. Leg Extensions, 3 sets Tempo Style
--1b. Leg Curls, 3 sets Tempo Style
--2a. 1 Legged Leg Press, 3 sets 10 reps
--2b. Lunges, 3 sets 10 reps
Leg Press ( High & Wide ), 4 sets 15 reps
1 Legged Leg Curls, 2 sets 15 reps

Chest
Incline Dbl Press ( DC Style ), 24 reps (16-4-4)
Stretch 45lbs for 60 secs

Shoulders
Dbl Press ( DC Style ), 26 reps ( 16-4-6 )
Stretch 90 secs

Tricepies
Skullies ( DC Style ), 33 reps ( 17-8-8 )
Stretch 35lbs for 60 secs

Calves, Gastro

Hate having to do 2 days in one, but got it done. Same old Friday story workig from 11am to around 12:30am today with 50 mile drive one way, so no way am I getting up early tomorrow since I have to be back at 11am, got all my workouts done for the week though.

Forgot to add started at 199lbs on the 8th, this morning was 208lbs, never been over 207lbs before at a reasonable bf level, between 12% and 13 %. If I had to take a guess, I am probably around 12% bf, have separation in quads, 4 pack, and major muscles have separation, so 12% is probably a reasonable guess. With 5 to 6 weeks left hopefully I can bust 215lbs, will be hard but going to go my best. Which will leave me 18 weeks to cut to 176lbs, should be able to pull if off, at least that is what I am hoping.

[dapack]

01Jun09
AM Workout
Back
--1a. Pullups, 3 sets Failure
--1b. Dbl Rows, 3 sets 12 reps
--2a. Seated Rows, 3 sets 10 reps
--2b. Lat Pulldowns, 3 sets 15 Reps
Incline EZ Bar Rows, 3 sets 8 reps
Straight Arm Cable Pulldowns, 2 sets 15 reps

Bicepies
--1a. Spider Curls, 3 sets 8 reps
--1b. 1 Arm Dbl Preacher, 3 sets 15 reps
Preachers Curls, 7 sets 10 reps FST-7 Style ( 30 secs rest )

Calves, Gastro

[dapack]

02Jun09
AM Workout
Legs
--1a. Leg Extensions, 3 sets 10 reps
--1b. Leg Curls, 3 sets 10 reps
--2a. Leg Press, 4 sets 10 reps
--2b. One Legged Leg Press, 4 sets 15 reps
--3a. Leg Extensions, 3 sets 10 reps
--3b. Single Leg Extensions, 3 sets 15 reps
--4a. Leg Press ( High/ Wide ) 4 sets 10 reps
--4b. Lunges, 4 sets 6 reps

PM Workout
Calves, Soleus
20mins Stair Mill
20mins LISS

[dapack]

03Jun09
PM Workout
Chest
Incline Bench Press ( DC Style ), 16 reps 10-3-3
Stretch 45lbs for 90 secs

Tricepies
Close Grip Bench ( DC Style ), 14 reps 9-3-2
Stretch 35lbs for 90 secs

Shoulders
Side Delt Machine ( DC Style ), 20 reps 10-5-5
Stretch 90 secs

Calves, Gastro

[dapack]

05Jun09
PM Workout
Legs
--1a. Leg Extensions, 3 sets Tempo Style
--1b. Leg Curls, 3 sets Tempo Style
--2a. Leg Press ( Narrow Stance ), 4 sets 10 Reps
--2b. Single Leg Press, 4 sets 15 reps
--3a. Leg Press ( High / Wide ), 4 sets 15 reps
--3b. Lunges, 4 sets 8 reps
Leg Curls, 10 sets 10 reps ( 45 secs rest )

Back
Lat Pulldowns ( Medium Grip ), 4 sets 10 reps
Seated Rows, 3 sets 10 reps

Bicepies
Spider Curls, 3 sets 10 reps

[n88tr]

You've got the energy to workout twice a day? Lucky you.

Today's an OFF day but cardio for me. Happy workouts.

[dapack]

07Jun09
AM Workout
Chest
Smith Decline Bench ( DC Style ), 20 reps 12-4-4
Stretch 45lbs 90 secs

Shoulders
Smith Press ( DC Style ), 20 reps 12-6-4
Stretch 90 secs

Triceps
Smith Reverse Grip Bench ( DC Style ), 13-4-3
Stretch 35lbs 90 secs

Cardio 20mins LISS

PM Workout
Calves
Seated Calf Raises, 2 sets 50 reps
Calf Press ( Leg Press Machine ) 10 sets 10 reps

Cardio 30mins LISS

New calf routine trying out, will see how it works out, the 50 reps were a killer.

[n88tr]

Can I ask why you don't list the weight with anything??

[dapack]

sure, i use to, but when i do list weights, then that is all i start to think about. i start out doing 10 reps, but a few weeks down the road i am doing 4 to 6 reps on every excer. and that is all i end up thinking about is how much weight am i gaining, not how much size, and with only 23 weeks left until my comp. and 4 to 6 weeks of bulking left i really do not need to be thinking about how much weights i am moving. i do have a log book i keep track to make sure i am moving or doing more than the last workout, but really i don't look at the number, pounds, anymore. for me personally, in order to stick to gaining muscle and not strength i have to try and not think about pounds, just before i go into the gym to see what i have to do to bet the last workout.

[dapack]

09Jun09
PM Workout
Back
--1a. Pullsups, 3 sets Failure
--1b. Straight Arm Pullsdowns, 3 sets 10 reps
Seated Rows ( Straight Bar ), 4 sets 6 reps
--2a. Lat Pulldowns ( Wide ), 4 sets 10 reps
--2b. Dbl Rows, 4 sets 12 reps
Hammer Low Row, 3 sets 10 reps

Biceps
--1a. Spider Curls, 2 sets 6 reps
--1b. Dbl Preachers, 2 sets 15 reps
Preacher Curls ( FST-7 Style ), 7 sets 10 reps ( 30 secs rest )

[dapack]

10Jun09
AM Workout
Legs
--1a. Leg Extensions, 3 sets 10 reps
--1b. Leg Curls, 3 sets 10 reps
Leg Press, 4 sets 6 reps
Leg Extensions, 3 sets Tempo Style
Leg Press, 1 sets 20 reps
--2a. Glute/Ham Raises, 3 sets 10 reps
--2b. Lunges, 3 sets 8 reps
Incline Dbl Curls, 4 sets, 10 reps
--3a. Leg Curls, 4 sets 10 reps
--3b. 1 Legged Leg Curls, 4 sets 10 reps

Cardio Stair Mills 20mins

Messed up and was suppose to work my legs yesterday and then again on Friday, since my legs would not be ready no matter what I did today I was on a mission to destroy them, mission accomplished. Tried a new hamstring exercise today, Incline Dbl Curls, really liked them, next will go lighter and really slow it down.

PM Workout
Abs
Cardio Stair Mill 25 mins

[n88tr]

What specifically are Glute/Ham raises?

[dapack]

Originally Posted by n88tr

What specifically are Glute/Ham raises?

I asked danp100 awhile back and this is what he wrote to me, if you have addtional question might what to message him. Also Cork does them and Mitbar, where I actually first seen the excersie. Hope this helps.

not a problem, using a roman chair simular to the one i attached you can do the 1/2 hyper-extensions.
holding a weight lower your upper body until you feel the stretch in your hamstrings, you should be able to feel you hams now.
raise your upper body using your hams, that you can now feel from stretching them, up to parallel with the floor. don't go any further up or you get too much lower back involved. then just repeat several times. you should eventually be able to hang straight down on the roman chair.

45 Degree Hyperextension Roman Chair by Cap Barbell FMG-3007


Also found this for you
Barbell 45-degree Hip Extension (on Hyperextension Apparatus)

[n88tr]

Ok, thanks. Learned another thing today.

If I didn't learn something on the Dungeon in a day, I didn't look hard enough, lol. Or bother to ask...

Looks kind of easy to me. I guess you need to add weight to make it challenging.

[dapack]

yes, but important thing is to really concentrate on just using ur hams or it will just end up being a back extension, took me a few times to really get the feel of it so i was using my hams the most

[dapack]

11Jun09
Calves
Dbl Raises, 4 sets 100 reps

Just went it for calves, the 100 reps were a killer.

[dapack]

Updated bulk picture with a picture take last May, in May of last year I weighted 185lbs, picture last night 210lbs, which with about 3 to 4 weeks before my cut this is basically what I have to work with for the comp.

backies.jpg

[dapack]

12Jun09
AM Workout
Chest
Incline Dbl Press ( DC Style ), 20 reps 15-3-2
Stretch 45lbs 90 Secs

Shoulders
Dbl Presses ( DC Style ), 25 reps 14-6-5
Stretch 90 secs

Tricepies
Skullis ( DC Style ), 25 reps 15-5-5

Will put in what I plan to do for the pm workout, Friday's double shift so will head over to the community gym.

PM Workout
Back
Seated Rows ( Straight Bar ), 2 sets 10 reps, 2 sets 8 reps, 2 sets 6 reps
Lat Pulldowns, 4 sets 10 reps

Bicepies
--1a. Dbl Spider Curls, 3 sets 10 reps
--1b. 1 Arm Preachers, 3 sest 15 reps
Dbl Curls ( FST-7 Style ), 7 sets 10 reps ( 30secs rest )

Cardio 20mins of LISS

[n88tr]

The back is looking totally different. Awesome stuff.

[dapack]

Originally Posted by n88tr

The back is looking totally different. Awesome stuff.

Thanks really appreciate it, really been busty my butt this year on my back, hopefully my back can compensate for my legs come time for the competition, cannot wait to start the contest cut soon and see what is under the fat.