Strength I

D

Danger_Dave

0
So, I realised how little time i have to keep up with these anymore.

I'm going ot be keeping this log of how I do in track and weight lifting.

In case anyone is curious, or simply doesn't remember me or has never met me, my name's Dave. For the past year I've been working at gaining some muscle and losing alot of weight. Since December 2006, I've lost 55 lbs. and gone from 26% body fat (very rough estimate) to 15% body fat (less rough estimate).
I'd like to say that I've gained alot of muscle in the time that I spent on the NROL's hypertrophy programs and my journey with 20 rep squat, but I haven't. Not for lack of preparation and hardwork, more like I got rear ended by an 18 wheeler, discovered that at some point in time I recieved 2 stress fractures on either side of my lumbar 5 vertebrae, and was unable to lift for 2 months. Boohoo, better now.

So, I'm workin back up on strength.

This is my strength I journal, Strength I being a NROL program. I've already been at it for a week and I've gotta say, it's much more intense than the Hypertrophy programs.

I'll update with what I actually did for the squat workout in... maybe 3 hours.


Hope you enjoy reading this, and if you're curious as to my past journals, click back on the lounge forum a few times. They all have "AZN" in the title.
 
Welcome back, Dave. I havent forgotten you, and do remember you.

I read your other journal the other day, and read that you had recovered from a vehicle accident, and I am sincerely happy that you were able to recover and get back to being healthy.

I wish you much luck with this journal, as well as peace, happiness, and personal prosperity.

I wish you much success.


I wish you the very best in all that you do within life and within fitness,

Best regards,


Chillen
 
Thank you Chillen :)

Here is the chronicle of all workouts so far

Workout D1 (I started with D cuz i'm weird)
Consists of military press superset full rest with chinups
Each with 5 sets of 6 reps, 1 rep, 6 reps, 1 rep, 10 reps
military press
75
105
85
105
65

chinups
body weight
+25
body weight
+35
bodyweight (8 reps)

Then there is superset with full rest DB Bench, and Wide grip cable row, but I can't do that cuz I dont' ahve that machine, so I do DB two point row.

DB Bench
55
55
DB Row
55
55

Workout A1
Consists of Squat, 6 sets, of 6 rep, 1 rep, 6 rep, 1 rep, 10 rep, 15 rep

superset NO REST 2 sets of each bulg split squats and step ups, 15 reps each

squat
165
185
175
205
155
135

Bulgsplit squats
10
10
Step ups
20
10

Workout B1
Consists of Bench superset with BO Row
6 sets each of 6 reps, 1 rep, 6 reps, 1 rep, 10 reps
Also includes superset of DB military, and closed grip pull-ups
Each with 2 sets of 8

Bench
135
160
140
170
115
BORow
115
145
125
145
115

DB military
40
45 (7 reps)
Pullups
7 reps
6 reps

Workout C1
Consists of Deadlift 6 sets of 6 rep, 1 rep, 6 rep, 1 rep, 10rep, 15rep
Superset RDL and Static Lunge
Each gets 3 sets of 8 reps

Deadlift
185
205
195
225
175
165

RDL
165
165
165
Lunge
25s each hand
25
25

Workout D2
Military
85 (difference= +10)
115 (+10)
90 (+5)
105 (0)
75 (+10)
Chinup
+10 (+10)
+35 (+10)
+10 (+10)
+35 (+10)
Bodyweight full 10 reps (+0)

DB bench
60 (+5)
60 (+5)
60 (+5)
DB row
60 (+5)
60 (+5)
60 (+5)


Workout A2
Squat
185 (+20)
215 (+30)
195 (+20)
225 (+20)
175 (+20)
155 (+20)

Bulgsplit
15 (+5)
15 (+5)
Stepups
15 (+5)
15 (+5)



Not bad improvement thus far, too bad I started so weak.
 
Last edited:
AZN_Dave said:
Thank you Chillen :)




Not bad improvement thus far, too bad I started so weak.
Click to expand...

You will improve with time and hard work.

Hard work and consistency in this hard work pays off in the end.

Its all you, and you have all the power you will ever need. Look no further than within you and your tremendous personal abilities.


Best regards,


Chillen
 
Thanks! I very much appreciate your support.

Anyway, is there any way I can change the title of this log? Interestingly enough, I won't be doing track this year in order to dedicate my time to studying and volunteer work (I'm shooting for Ivy league like my sister)
I'll still be keeping this log and definitely plan on continuing Strength I.
 
AZN_Dave said:
Thanks! I very much appreciate your support.

Anyway, is there any way I can change the title of this log? Interestingly enough, I won't be doing track this year in order to dedicate my time to studying and volunteer work (I'm shooting for Ivy league like my sister)
I'll still be keeping this log and definitely plan on continuing Strength I.
Click to expand...

I think you have to ask a mod to do it. Aiming wanted to change his thread a few months ago, and he had to PM a mod, and I think Mreik changed it for him.

I would suggest Pming a mod, and letting him know what you want to change it to, and I am sure they will do for ya!


Rock on, brotha!


Chillen
 
Workout B2

Bench
140 (+5)
165 (+5)
145 (+5)
170 (0)
130 (+15)
BORow
125 (+10)
155 (+10)
125 (0)
155 (+10)
115 (0)

DB military
45 each hand (+5)
45 each hand (0) (7 reps)
Pullups
9 reps (+2 reps)
8 reps (+2 reps)

Not bad improvement i think. What I found out is i pretty much only have energy on the first two sets of the bench, so I figure i'll just go big first two sets and let it taper off instead of saving the big lift for when I'm tired.
 
don't know how I missed this! Nice to see ya back and lifting.

Two stress fractures? any idea what from? Vertebrae and fracture doesn't sound good in the same sentence.
 
Deadlift Day
Workout C2

Good day I think
Deadlift
195 (+10)
225 (+20)
205 (+10)
245 (+20)
185 (+10)
175 (+10)

RDL
185 (6 reps) (+10)
165 (-10)
165 (-10)
Static Lunge
30 (+5)
30 (+5)
30 (+5)

back was too tired to do RDLs and I didn't want to push it because of my back condition. otherwise great day
 
Last edited:
Karky said:
don't know how I missed this! Nice to see ya back and lifting.

Two stress fractures? any idea what from? Vertebrae and fracture doesn't sound good in the same sentence.
Click to expand...

Thanks Karky!

Actually supposedly the car accident (rear ended by 18 wheeler) just aggravated an old condition.

He says they were old ones, the only thing I can think of was once when i was in elementary school I dove into a pool and i think my back jerked and I felt like i couldn't even move and i had difficlty standing and such for a couple months. I didnt' think anything of it then, (my parents didn't take me to the doctor for some reason... don't know why) and it stopped, but that's all I could think of.

So, I guess that blows for me, I've switched to sumo deadlifts in order to put al ittle less stress on it. It's like 2 hairline fractures on each side, suppsoedly they never fully heal, but it shouldn't hurt me too much.

EDIT:
Nice mancard btw.
 
AZN_Dave said:
Thanks Karky!

Actually supposedly the car accident (rear ended by 18 wheeler) just aggravated an old condition.

He says they were old ones, the only thing I can think of was once when i was in elementary school I dove into a pool and i think my back jerked and I felt like i couldn't even move and i had difficlty standing and such for a couple months. I didnt' think anything of it then, (my parents didn't take me to the doctor for some reason... don't know why) and it stopped, but that's all I could think of.

So, I guess that blows for me, I've switched to sumo deadlifts in order to put al ittle less stress on it. It's like 2 hairline fractures on each side, suppsoedly they never fully heal, but it shouldn't hurt me too much.

EDIT:
Nice mancard btw.
Click to expand...

So did your doc tell you to take it easy on lifting for ever? or will you strengthen your back enough to be able to do regular heavy deads and squats again?
 
Karky said:
So did your doc tell you to take it easy on lifting for ever? or will you strengthen your back enough to be able to do regular heavy deads and squats again?
Click to expand...

Welll, I'm never gonna be able to max a really high weight, but I can do heavy deads and squats, that's what I'm doing right now, though the lifts aren't really that heavy.

Honestly speaking, the docs/phys therapists where I live don't know ****.

They asked me to show them my deadlift and squat form and when I went parallel on squat they said it was too far. Verbatim they told me "You don't need to go parallel on squat, it's bad for you." It was the most ridiculous bull**** I ever heard.
 
D3
Chinups
+12.5 (+2.5)
+40 (+5)
+12.5 (+2.5)
+45 (+10)
+2.5 (+2.5)
Military press
90 (+5) all the way down
120
95
110
80

DB bench
65 (+5)
62.5 (+2.5)
DB row
65 (+5)
65 (+5)

various wrist/forearm things
 
it sucks when doctors don't know anything about training. Honestly, for training related stuff, regular doctors are crap. You need someone who has experience with treating athletes and the likes, someone who knows what they are talking about.
 
yes well, unfortunately no one has any idea what they are talking about around here (as in where i live not this forum).

I had a personal traininer at my gym tell me squats are bad for your body, and that distance running built overall body strength.
I had a doctor tell me that distance running is better than weight training and HIIT for weight loss.
I had my physical therapist tell me not to go parallel on squats.
It's all one big joke around here.

anyway, improvement going well so far, i have no wrist pain at all anymore (i've had tendonitis in both wrists for those of you who remember)
 
hmm.. try to go to JPFitness and post in the injury rehab section. They might just tell you to see a doc, but maybe if you explain the situation..
 
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