LOYALT'S DORM ROOM
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dorm room homeABOUT LOYALT
- Age: 18
- Gender: Male
- Location: CA
- Gym: 24 Hour Fitness
- Height: 5'10
- Weight: 225
- Posts: 2358 (view posts)
- Merits: 25 merits
- Title: Senior
FAVORITE ...
- Supplements:
O.N 100% Whey Double Chocolate, 100% Casein Cookies and Cream, Pro Complex Banana Cream, Nitro Core 24 Sensational Cinnamon, Vassive N.O, Vassive CE, Jetfuel, N.O-Xplode
- Exercises:
DEADLIFTS!!! 425lbs 1 rep no straps or belt
- Music:
Hip Hop, Rock, OLDIES!! everything except country lol
- Movies:
anything fighting, action, racing
- Athletes:
Jay Cutler, Ronnie (YEAAAA BUUUUUDYYYYY!!!!!) and Bruce Lee
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LOYALT'S BLOG ENTRY
LEANING DOWN WEEKS 10 11 AND 12 AND GERMAN VOLUME TRAINING
Wow its been a long time since I updated this. This have been going ok. I got sick last week which threw the diet off a little bit, but I got right back on track. I'm going to stay on the diet George had me on for another week or so before it changes, and I hope to see more results. As for my workouts, I tried something new and it worked INCREDIBLY well. It believe it was a form of German Volume Training. The program called for 10 sets of 10 reps of one exercise per body part and thats it. The rest period was 1 minute. It was soooo fucking painful!!! But I knew it would pay off in the end. And they did. After each week, I became stronger and increased the weights for the same 10 sets of 10 reps. But hes what I did for the 4 weeks:
Mondays: Chest 10 sets of 10 reps Incline Dumbbell Presses with 45lbs the first week, 50lbs the seconds week, 55lbs the third week, and 60lbs the final week.
Tuesday: Legs 10 sets of 10 reps Squats with 135lbs the first week, 145 the seconds week, 155 the third week, and 165 the final week.
Wednesday: Back 10 sets of 10 Barbell Rows with 115lbs the first week, 125lbs the second week, 135lbs the third week, and 145lbs the final week.
Thursday: Triceps 10 sets of 10 reps Overhead Dumbbell Extensions with 50lbs the first week, 55lbs the second week, 60lbs the third week, and 65lbs the final week.
Friday: Biceps 10 sets of 10 Barbell Curls with 60lbs the first week, 65lbs the second week, 70lbs the third week, and 75lbs the final week.
Now, yesterday (9/8/08) was chest day and me and friend who did the program with me decided to see just how strong we got overall. We warmed up with 50lb dumbbells for incline bench for 2 sets of 10, and i set of the 90lbs for 5 reps. Not the best warm up, but it worked lol. I got the 120lb dumbbells and had him spot me to get it up from the bottom position. The first rep I went down slow and came up with no spot, but the second rep needed a small spot at the bottom position. So 2 reps and 1 full one by myself. My friend also proceeded to do the same weight, and the same thing happened to him as well. NOT BAD after only 4 chest workouts and being stuck at the 100lbs! I know weight isnt the most important thing to be concerned about, but Its nice to know how strong you got. Today is leg day, and I cant wait to max out on squats!!! I'll let you all know the rest of my new personal records :D Oh yea, and I also gained about 3 pounds while dieting????? It has to be muscle lol.
Til next time,
Mike
Mondays: Chest 10 sets of 10 reps Incline Dumbbell Presses with 45lbs the first week, 50lbs the seconds week, 55lbs the third week, and 60lbs the final week.
Tuesday: Legs 10 sets of 10 reps Squats with 135lbs the first week, 145 the seconds week, 155 the third week, and 165 the final week.
Wednesday: Back 10 sets of 10 Barbell Rows with 115lbs the first week, 125lbs the second week, 135lbs the third week, and 145lbs the final week.
Thursday: Triceps 10 sets of 10 reps Overhead Dumbbell Extensions with 50lbs the first week, 55lbs the second week, 60lbs the third week, and 65lbs the final week.
Friday: Biceps 10 sets of 10 Barbell Curls with 60lbs the first week, 65lbs the second week, 70lbs the third week, and 75lbs the final week.
Now, yesterday (9/8/08) was chest day and me and friend who did the program with me decided to see just how strong we got overall. We warmed up with 50lb dumbbells for incline bench for 2 sets of 10, and i set of the 90lbs for 5 reps. Not the best warm up, but it worked lol. I got the 120lb dumbbells and had him spot me to get it up from the bottom position. The first rep I went down slow and came up with no spot, but the second rep needed a small spot at the bottom position. So 2 reps and 1 full one by myself. My friend also proceeded to do the same weight, and the same thing happened to him as well. NOT BAD after only 4 chest workouts and being stuck at the 100lbs! I know weight isnt the most important thing to be concerned about, but Its nice to know how strong you got. Today is leg day, and I cant wait to max out on squats!!! I'll let you all know the rest of my new personal records :D Oh yea, and I also gained about 3 pounds while dieting????? It has to be muscle lol.
Til next time,
Mike
