DINO - Training Log

[DINO]

I have been working out 4 days a week and am going to try six, 3 on 1 off. Not a lot of volume per workout but it seems to be working well. All opinions welcome.

6/11/08 - Back and bi's.
Ten minutes warm up on elyptical.

1. Wide grip pull down behind the head. One warm up set followed by one set to around twelve(max). Take off ten percent of the weight for second set and the same for third, one minute between sets(approx)I am leaving out the top and bottom ten percent of the movement to keep constant tension. I am doing this with all lifts this time around(something new for me)

2. Barbell rows, reverse grip. Three sets, same sequence as above.

3. Dumbbell curls, sitting down with strict form leaving out top and bottom ten percent of lift. Three sets.

4. Finish with ten minutes on elyptical.

 

[philosopher]

Good to see a new log in here. Keep us updated

 

[Rocky]

New log! Abbreviated training. Nice. Hope it works out for you.

 

[DINO]

Thanks guys! No workout today, overslept this morning. I'll be hitting squats in the AM, I workout at 3:30AM before work.

 

[Hypocrisy86]

Welcome to the log of logs man
keep us posted!

 

[DINO]

6/13/08 - 3:30AM

Leg and abs

Ten minutes warm up on elyptical.

Squats - one lite set followed by three sets, reps between 8-12

Lying leg curls - three sets, reps betwee 10-15.

Calfs - used leg press for three sets, calves, reps around 15. Did sets of crunch's between calve sets for thirty.

Again, range of motion on all movements, I am leaving 10 % off top and bottom to keep constant tension.

 

[DINO]

6/14/08 - 5:00AM

Chest, Shoulders,Tris.

Ten minutes warm up on elyptical.

Weighted dips - 45lb platex6 - 35lbx8 - no weight x 12

Strait flyes to the sides - 3 sets lowering weight each time, staying around ten reps.

Close grip bench - Three sets staying between with 8-10 reps.

Ten minutes on elyptical.

Again, range of motion on all movements, I am leaving 10 % off top and bottom to keep constant tension.
__________________

 

[DINO]

6/15/08 - 6:00AM

Back - Bi's

Ten minutes warm up on elyptical.

Barbell rows, reverse grip.
135x10 - warmup
225x8
205x9
185x11

Barbell Shrugs

225x12
225x10
185x13

Dumbell curls.

40x10
35x10
30x12

10 minutes on elyptical.

Range of motion - leaving off 5-10% of top and bottom on all movements to allow constant tension.

 

[Hypocrisy86]

congrats on the session
40lb to 30lbs db curls? hmm does that help
dropsetting?
also BBshrugs look heavy too man!

 

[DINO]

congrats on the session
40lb to 30lbs db curls? hmm does that help
dropsetting?
also BBshrugs look heavy too man!

This is my first time doing it like this. Going to failure, constant tension, limited range of motion, no more then a min between sets, and trying to keep reps up between 8-12. Time will tell.

 

[DINO]

Leg and abs

Squats

255x12
255x10
225x10


Lying leg curls

95x13
95x10
95x9

Calves on leg press

400x20
400x16
400x14

Ab crunch sets in between calve sets.


Again, range of motion on all movements, I am leaving 10 % off top and bottom to keep constant tension.

 

[El Freako]

Nice abbreviated leg work.

 

[Hypocrisy86]

thats working well for you
strength with the ROM is intense man
keep it up!