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Old 05-19-2010, 04:29 PM   #51
Spenda
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Re: Doug's Ultimate G-Flux Log

I tried DB and DE bench so far this week, few q's for ya

how deep do you take the DB bench, are you bringing the weights all the way down to your chest or stopping where your upper arm is parallel to the floor?

on DE bench are you doing 3 reps as fast as you can or do you go slower on the eccentric and then really try to explode up? I tried both ways today and when I did 3reps as fast as I could it felt like my upper back was loosing all tightness and coming off the bench.
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Old 05-20-2010, 08:52 AM   #52
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Re: Doug's Ultimate G-Flux Log

On DB bench the weights hit my chest. I'm weak off my chest on bench so I don't see doing them to parallel to be a benefit, even though that would probably be better for my shoulders. I'm thinking of switching my volume chest exercise to sets of 3 assisted negatives with 110% of my 1rm. So I'll just try to control the weight down then have my spotter help me up with it.

On DE bench I do the eccentric as fast as I can without losing upper back tightness, which is still much faster than I would normally bench. I also try not to get any bounce off my chest.

5-19

300 calories on the recumbent bike in 32 mins.

10 minutes of stretching hamstrings, glutes, adductors, and chest

3 sets of DB cuban presses
3 sets of lying internal rotations
3 sets of lying external rotations
3 sets of 15 scap pushups

Not going to get a chance to really lift again until Sunday. From here on my schedule will probably be Sunday-volume/assistance, Tuesday- dynamic/recovery, Thursday- max effort.
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Old 05-21-2010, 08:39 AM   #53
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Re: Doug's Ultimate G-Flux Log

5-20

Tabata Pushups
20
18
15
10
12
5
5
5
6
4
Total:100

First time trying any sort of tabata. I gamed the first couple rounds hoping not to fade too hard at the end but it didn't really seem to matter, after 5 rounds I was dead. Don't know if I'll get to do anything tonight, but if I do it'll probably be some sort of tabata KB swing.
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Old 05-22-2010, 11:23 AM   #54
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Re: Doug's Ultimate G-Flux Log

Didn't get home until 10 yesterday so no time for a workout, which probably wasn't bad since my lats were fried from the tabata pushups

5-22

C2 Rower 500m repeats:
1:49.5
1:46.7
1:49.0
1:49.9

I had wanted to do 5, but had some serious tunnel vision/dizziness after the fourth, probably related to the fact that I haven't had a real carb up in a week. My form clicked in the second interval but I was unable to duplicate it again. My HR after the second interval was only like 140 and after all the others it was closer to 170. Learning to row is frustrating.
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Old 05-24-2010, 09:00 AM   #55
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Re: Doug's Ultimate G-Flux Log

5-23
Volume/Accessory Day

Bench- 45x5x2, 135x5, 185x3, 205x2
-----eccentric (3 count) + assisted concentric- 225x3, 235x3, 245x3
HBBS- 45x5x2, 135x5, 185x3, 225x2, 250x5x4
Chinups- 3 rounds of: 3x+35lbs, 4xbw, 5xkipping
Cable row- 12,10,9
Weighted back extensions and decline situps- 2 sets of each

I liked the bench that I was doing. Would've done more sets/more weight but my gf was spotting me and I wasn't sure that she would really be able help enough with any more weight. Squats were meh. I'm in the process of ordering a belt from gorilla4sale. Going to do a lot of shoulder work Monday afternoon.
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Old 05-25-2010, 09:02 AM   #56
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Re: Doug's Ultimate G-Flux Log

5-24

Lots of internal/external shoulder rotations

3 max time hanging L holds- 35 seconds, 31 seconds, 29 seconds
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Old 05-26-2010, 08:50 AM   #57
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Re: Doug's Ultimate G-Flux Log

5-25
Dynamic/Recovery Day

Dynamic Effort Bench- 45x10, 95x5, 135x3, 145x3x6 on the minute
Low Bar Box Squat- 45x5x2, 135x5, 185x3x6 on the minute
DB lateral raises- 3 sets
DB shrugs- 3 sets

I'm feeling pretty good after a couple good nights sleep, hopefully I dominate my max effort day on Thursday.
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Old 05-27-2010, 09:06 PM   #58
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Re: Doug's Ultimate G-Flux Log

5-27
Max Effort Day

Bench- 45x5x2, 135x3, 155x3, 175x3, 185x2, 195x2, 205x2, 215x1, 225x1, 230x1, 235xfx2, 225xf
Low Bar Squat- 45x5x2, 154x5, 198x3, 242x2, 264x1, 284x1, 304x1, 279x5
Chinups- bwx7, bw+60x3x2

Bench sucked. 235 may just be beyond my reach for now. Made friends with the olympic bobsledder who trains at my gym. He said his training starts soon for the 2012 games. Also that I should coach squatting to the trainers at the gym which may actually be true. Started using my belt at 198. Definitely a noticeable difference, although I'm kind of in between holes. Goodmorninged the last rep of 279 as the video will show when I upload it from work tomorrow. 284 next week.

Total Poundage: 887 (128 short of 1015 goal)
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Old 05-27-2010, 10:01 PM   #59
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Re: Doug's Ultimate G-Flux Log

Quote:
Originally Posted by Doug Funnie II View Post
5-27
Started using my belt at 198. Definitely a noticeable difference, although I'm kind of in between holes.
Whenever I am truly between holes on a belt, I wear two t-shirts to train in.
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Old 05-27-2010, 10:22 PM   #60
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Re: Doug's Ultimate G-Flux Log

Hadn't read the log in while... Tabata Push-ups do bad things to the body.

What size belt did you get?
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Old 05-27-2010, 11:04 PM   #61
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Re: Doug's Ultimate G-Flux Log

Quote:
Originally Posted by Gorilla4Sale View Post
Whenever I am truly between holes on a belt, I wear two t-shirts to train in.
Yeah I kept my sweatshirt on for most of the sets which seemed to do the trick. I was wearing the belt so that it hit both my lower ribs and the top of my hip bones, not sure if this is right but that's just where it seemed to fit best. Didn't get any bruising, which was a problem when I tried on of my gym's belts.

Quote:
Originally Posted by Jaysick88 View Post
Hadn't read the log in while... Tabata Push-ups do bad things to the body.

What size belt did you get?
I felt ok the day after my tabata pushups, although my lower lats were pretty sore. Although I recently learned that they're not really tabata since they're hardly aerobic at all. And I probably don't have the muscular endurance to actually do any harm. I might keep doing some kind of high volume pushups if they give my lower lats and triceps additional work.

I got this belt: https://www.safe-usa.com/os/catalog/...ufv202roe3fhq2 Size medium. Small probably would've fit me too. I'm having a hard time picturing how stiff this belt would've been new.
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Old 05-28-2010, 09:33 AM   #62
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Re: Doug's Ultimate G-Flux Log

Warmup single at 264
5x279

Knees definitely sliding forward on some reps and probably caving a bit too. Also going really deep. It seems like I need to think "knees out, ass back" a little more to help bounce off my hamstrings more.
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Old 05-31-2010, 10:35 AM   #63
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Re: Doug's Ultimate G-Flux Log

5-29
Moved furniture for 2 hrs.

5-30
Volume/Accessory Day

HBBS- 45x5x2, 135x5, 185x3, 225x2, 245x1, 255x5x3
Bench paused 2 count- 135x3, 155x3, 175x3, 185x3x3
Deadhang chinups- 5 sets of 12
Quad extensions- 3x10
Scap pushups- 3x15
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Old 06-01-2010, 08:42 AM   #64
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Re: Doug's Ultimate G-Flux Log

5-31

Kind of lazy yesterday. Planned on doing some steady state cardio so I could justify a refeed on Tuesday, but WIM was low.

"Tabata" Pushups
25
15
12
10
10
10
10
10
7
7
Total: 116

6 sets of scapular retraction/rear delt flyes

I definitely messed up on some of the tabata intervals and did 10s on/10s off which probably cost me a few reps. Next time I'd like to do 130 reps and do at least 10 in all rounds.
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Old 06-01-2010, 07:49 PM   #65
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Re: Doug's Ultimate G-Flux Log

6-1
Dynamic/Recovery Day

Dynamic Effort Bench- 135x3x5 on the minute
Low Box Squat- 205x2x6 on the minute
Slow Pulldowns- 12, 10, 8
Hang Power Snatch- 20x3x2, 30x3, 40x3, 45x2, 50x2, 55xf

Hands were too sweaty to hang onto the snatches. Triceps were bothering me right near the elbow on the bench. Gonna do a lot of chest stretching now so that hopefully it doesn't continue to worsen on Thursday.
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Old 06-03-2010, 09:59 PM   #66
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Re: Doug's Ultimate G-Flux Log

6-3
Max Effort

Bench- 45x5x2, 135x3, 155x3, 177x2, 195x2, 215x1, 225x1x5
LBBS- 45x5x2, 154x5, 198x3, 242x2, 286x1, 318x1, 286x5
DL- 242x3, 308x1, 353x1, 373x1

Total poundage: 921 (94 short of 1015 goal)
Weight: 161

Shoulders felt crappy all workout, probably affected my squats a bit. Vids to come tomorrow, but they weren't pretty. Form felt off and it didn't feel like I was getting anything out of the belt. Maybe I need more in my stomach to make the belt effective. Only had like 10 minutes to deadlift so the 353 and 373 singles were pretty rushed.
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Old 06-07-2010, 08:49 AM   #67
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Re: Doug's Ultimate G-Flux Log

6-4
Volume Day

Bench paused 2 count at bottom- 185x5x5
HBBS- 260x5x4
Chinups- 3x10
Hanging leg raises- 3x15

Couple hours off

"Tabata" Pushups-
27
20
15
12
10
10
10
10

Total (8 rounds): 114

I've been slacking recently because of people moving in and the CFA on Saturday, but hopefully I can get back to doing some steady state cardio and light lifting a couple days a week.
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Old 06-08-2010, 09:29 PM   #68
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Re: Doug's Ultimate G-Flux Log

Prior entry should've been the 6th

6-8
Dynamic/Recovery

Close grip bench dynamic effort- 135x3x5 on the minute
Box squat below parallel- 225x2x5 1 minute rest between sets
DB shrugs- 3 max sets

Took it pretty easy. Shoulder didn't feel great. I'll be very surprised if I have a good max effort day on Thursday, I feel pretty run down.
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Old 06-10-2010, 09:57 PM   #69
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Re: Doug's Ultimate G-Flux Log

6-10
Max Effort

Bench- 45x10, 135x5, 155x3, 175x3, 195x2, 215x1, 225x1, 230xf, 205x3
Squat- 45x5x2, 154x5, 198x3, 242x2, 264x1, 284x1, 308x1, 324x1, 331x1 (pr)
Deadlift- 264x3, 308x2, 353x1, 397x1

Total Poundage: 958 (57 short of 1015 goal)

Shoulders are still bothering me. I'm bearish on my future bench progress. Squats and DLs were a moderate success. I think I can hit 350 on squat pretty easily and might be able to pull 410 or so, which still leaves me 25 lbs short of my goal. Vids to come of squats and DLs.
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Old 06-10-2010, 10:04 PM   #70
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Re: Doug's Ultimate G-Flux Log

Switch to floor press or board presses for a couple max effort sessions, might help.

So close to your goal tho.. nice work
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Old 06-10-2010, 10:05 PM   #71
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Re: Doug's Ultimate G-Flux Log

Meh. Just stick with it. 25lbs can be attained rather shortly.
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Old 06-10-2010, 10:24 PM   #72
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Re: Doug's Ultimate G-Flux Log

Yeah I'm still pretty noobish at deadlifting so I think I've got some room there.

Squat 324
Squat 331- first time ever 2x bodyweight
DL 353
DL 397- nice rounding
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Old 06-10-2010, 10:29 PM   #73
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Re: Doug's Ultimate G-Flux Log

You do realize you can put it down after it goes up, it isn't like timed.
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Old 06-11-2010, 11:27 AM   #74
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Re: Doug's Ultimate G-Flux Log

Just posing for my fans. Seriously though the way that girl is staring at me in the DL video creeps me out.
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Old 06-11-2010, 11:40 AM   #75
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Re: Doug's Ultimate G-Flux Log

I checked both vids. Not hot... and never takes her eyes off you. Nyze.
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