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David's Latest Training Journal - 6/09/02 - 6/15/02!

I am not positively sure that postponing the contest was the right decision. Of course, it will free up a lot of time, but it would also be great to win that contest. I have been able to spend a lot of time with my grandfather during this hard time.

I am not positively sure that postponing the contest was the right decision. Of course, it will free up a lot of time, but it would also be great to win that contest. I have been able to spend a lot of time with my grandfather, and it's definitely paying off. I still think that I would be able to spend an extended amount of time with him regardless of if I did the contest, so I may just change my mind!

Sunday, 06/09/02 - Hamstrings

I was really tired before I went in today. I think it was because I had done a bunch of yard work in my grandfather's yard yesterday. I really wish that I had worked out yesterday so that I could take today off, but oh well, gotta get to work!!

I started out on the lying leg curl, with feet apart, where I loaded 60 lbs. for a set of 15 warm-up reps. Then I went up to 100 and then 140 lbs. for two more warm-up sets of 15 reps. From there, I increased up to 180 lbs. for a set of 10 reps and then 200 lbs. for a set of 10 more reps. Finally, for my last work set, I did 225 lbs. for 10 heavy reps. The next exercise of the day was straight leg deadlifts. My first set was with 135 lbs. for a set of 15 reps and then 10 reps. I went up to 225 and got 10 more reps, and then topped out at 315 lbs. where I got two sets of 12 and then 8 reps. The last exercise was lying leg curl, revisited; this time with my feet together. My first set was with 140 lbs. for 15 reps. The next weight was 160 lbs., which I got 10 times. To end this workout, I loaded on 180 lbs. where I got a final set of 10 reps. I was definitely glad that I made myself come into the gym because it ended up being a really good workout.

Lying Leg Curl (feet apart): 60 x 15, 100 x 15, 140 x 15, 180 x 10, 200 x 10, 225 x 10
Straight-leg Deadlifts: 135 x 15, 135 x 10, 225 x 10, 315 x 12, 315 x 8
Lying Leg Curl (feet together): 140 x 15, 160 x 10, 180 x 10

Monday, 06/10/02 - Arms

Today was quite hectic because I started in on a research program at the university. Also, today was the first day that students, such as myself, could no longer workout at the gym without paying a fee. I had forgotten about this, and had to scramble to get in for the workout. When I finally did get in, I skipped the bike warm-up and started on arms.

I began with standing EZ bar curls for a warm-up by doing two sets of 15 reps using 40 and then 50 lbs. My next exercise was vertical barbell preacher curls. I didn't have a spotter today, so the weight used was a little lighter than usual. I did one set with 70 lbs. for 12 reps, and then moved up to 90 lbs. for two sets of 8 reps. This was unbelievable, my biceps felt nasty already. I think it was because I had to decrease the rest period to make up for the lack of weight used. I stayed at the preacher bench and did vertical dumbbell preacher curls. Here, I started with a 35 and a set of 10 reps, and then went up for another set using a 45 lb. dumbbell for 8 reps. From there, I went to the dumbbell rack and grabbed a pair of 40's for standing alternating dumbbell curls. With this weight, I pumped out 10 reps. My next set was done by increasing the weight to 45's and doing 8 reps. To end the biceps portion, I performed incline hammer curls. I started out with a couple of 35's and did a set of 10. After that, I grabbed a pair of 40's and knocked out a set of 8 reps. Before I started on triceps, I did reverse curls for two quick sets of 15 reps using 50 and 60 lbs.

What a pump! The improvisation was working wonders with the biceps routine. For triceps, I started out with dips and did three sets of 15 reps using no extra weight. After warming up, I went over to the flat benches for close-grip bench press. I began light with 135 and did 10 easy reps, and then increased up to 185 for 8 reps. I did the next set with 225 for a set of 8 and ended with 275 for 10 reps. After unloading the bar, I returned to the dumbbell rack and grabbed a 35 for one-arm overhead extension. My first set was for 15 reps, and my second set was done using a 50 lb. dumbbell for 8 reps. Since I was pressed for time, I only did one more exercise. I chose to do cable pushdowns because to me, that is always a good finishing movement. I started out with 170 lbs. for a set of 12 and ended the workout by doing the stack (200 lbs.) 10 times. I had to rush out of the gym after that to meet up with the research team!

Tuesday, 6/11/02 - Off Day

I had to spend today doing some preliminary things for a research program that I'm doing today. It was actually pretty exhausting because we spent all day out in the heat doing "team-building" activities. There was no way that I could have gone to the gym to do quads and had a quality workout.

Wednesday, 6/12/02 - Quads

I took some big steps today in training! I've been trying to psyche myself up for two days for this quad workout. I tried a little something different to try and boost my lifts and it worked like a charm. Back when I was competing in powerlifting events, I always wore this real tight pair of what looked like underwear briefs. They are super tight (so tight that it leaves purple marks) and add a little support at the bottom of a squat. I found them the other day and decided to give them a try for today's workout. Today, I trained with my roommate and his regular workout partner (who avoids the gym on leg day). Going in, I knew that this had the potential to be a very long workout with a lot of rest.

Following the warm-up, I got on the leg extension for 3 sets of 15 reps using 100, 120, and 140 lbs. for a preliminary warm-up before squats. From there, I went over to the squat rack and loaded 135 lbs. on the bar and did it for two sets of 15 reps and then 10 more reps. Next, I put on 225 for 15 reps, 275 for 10 reps, and then 315 for 8 reps. So far, my legs felt great. The other two guys that I was working out with stuck to the rotation very well, so we were right on schedule. My first heavy set was with 365 and I got that 4 times. Now, for the set that I surprised myself with was done using 405 lbs. and I got it for 10 reps. That is definitely the most times that I had ever done that weight! The best thing about it was that my spotter really didn't do much at all, even at the end. Usually, the spotter is as tired as I am when I'm done with that weight, but that certainly was not the case this time. I cut out the drop set for today; I had something else in mind. After squatting, we went to the hack squat where I loaded 315 lbs. and got it 15 times. I followed that set up with another set using 405 lbs. for 12 reps. I still felt great, like I had something left for one more set. The last set was done with 500 lbs. for a set of 8 reps. I couldn't believe it…I had never done this much weight on the hack squat! After the new guy's last set, he made a run for the bathroom to puke, but he did return!

Like I said, I cut out the drop set on squats for a reason. That reason is because today, I wanted to do leg press; something that I hadn't done in months. For my first set, I did 585 for a set of 15 easy reps. My legs were really starting to fatigue at this point, but I had enough left to get 755 for one set of 10 reps. The next exercise was a return back to leg extensions where I did another 3 sets of 15 reps. This time, however, I used 120, 150, and 180 lbs. I was really having problems walking after that last set, but I had to keep going because lunges were next. Out in the hallway, all three of us did two sets of 60 lunges and ended the workout. I have a feeling that my roommate and his workout partner are not going to be happy campers this time tomorrow!!

Thursday, 06/13/02 - Chest

I was planning on doing calves today with chest, but I've been getting shin splints so bad that I didn't want to chance it. Unlike yesterday, I didn't have one of those unbelievable jumps in strength. However, I did have a great workout!

To get things rolling, I began with flat barbell bench press. I started with 135 lbs for a set of 15 and then 10 reps. I then went to 185 for 10 reps, 225 for 8 reps, and then 275 for a set of 6. To be honest, I was feeling a little tired from a long week. Next, I jumped up to 315 and did it 6 times and ended with 335 for 5 reps. I knew that I was going to be a little weak, but I was pretty satisfied with my last set. The following exercise was incline dumbbell press. I grabbed a pair of 100's and knocked out 12 reps. I did one more set here using 110's for 5 reps. That set kind of sucked because I didn't have a damn spotter. Oh well, gotta keep moving on!

The third exercise on the list was incline dumbbell flyes where I started with a pair of 70's for 12 reps. I followed that up with a set of 9 reps using 80's. I was a little happier about that set, as far as reps are concerned. Moving to another bench, I started doing flat bench dumbbell presses. I started out with 70's and did that 10 times (as you can see, my stamina is going down the shitter), and ended doing 80's for a set of 8 reps. Finally, for my last exercise, I chose to do cables, an excellent finishing move! I set the weight at 60, grabbed the handles, and knocked out 15 reps. I did another set of 15 reps, this time using 70 lbs to end the workout. After a quick protein shake, I was out the door!

Friday, 06/14/02 - Back

Good news, my chest is sore as hell! Today, I went to a gym that I had never been to before. It was a Gold's Gym, and now it was something different. My girlfriend was asking me about it, so I decided to go in and check it out. It was definitely a lot better than I had expected, so I stayed for a workout!

I began things with pull-ups. I don't know why, but I was feeling really heavy today and didn't need any extra weight. The three sets that I did with bodyweight were plenty. For those sets, I did 12, 10, and then 8 reps. My next stop was bent-over rows. After loading on 135 lbs, I did a set of 15 and then 10 reps. I followed that by doing 185 10 times and then 225 for 10 more reps. I've been kind of concerned with my form on this exercise, so I decided to swallow my pride and go with a little bit lighter weight. For my last set, I did 255 for a set of 8 reps and got so much more out of it! From there, I went over to the cable pulldown and did front pulldowns. I did two sets here, one with 140 lbs for 15 reps and then the other with 180 lbs for 10 reps. This was definitely turning out to be a great workout, and the gym was really great, more hardcore than I had thought.

Seated row was the fourth exercise on the list. I set the weight at 160 lbs for my first set and got 12 times, and then I increased to 180 lbs for 10 reps. My fifth exercise was done back on the cable pulldown. This time I did front pulldowns using a more narrow supinated grip. I started at 150 for 12 reps and ended at 170 lbs, this time for 10 reps. Nearing the end, I darted over to the T-Bar row where I loaded on 135 lbs and did it for two sets of 10 reps. I didn't have anyone to spot me, so I had to settle for that weight. The final exercise of the day was deadlifts, oh yea! I did two warm-up sets before my work set. My warm-up sets were done using 225 and then 315 lbs, both for 10 reps each. I really went all out on my last set because I did 405 for 10 reps. That's great because I have improved every workout on deadlifts. Next week, I am definitely going to have to go up in weight!

Saturday, 6/15/02 - OFF DAY

Good luck!!