T Nation

DOHCrazy's Training Log

I’m 6’1, 225 lbs. I’ve been seriously at this since late August of 2008.

Diet
Diet is pretty much the same day to day unless I eat out with the girlfriend or one of the roommates cook. I occasionally drink on Fridays or Saturdays, but never obsessively. On non-workout days I skip the brown rice and Surge Recovery.

Metabolic Complete Shake w/ water
3 Flameout Capsules
200 mcg Synthroid

1/2 Gallon Whole Milk

6 oz Chicken
Brown Rice
Cream of Chicken Soup

Peanut Butter and Reduced Sugar Jelly
Bannana
Wheat Bread

Surge Recovery

Chili with Chopped Sirloin added.

6 oz Sirloin

8 oz Pulled Pork

Broccoli

3 - 6 Hard Boiled Eggs
Can of Green Beans

60g Roasted Almonds

7 oz Tuna w/ Light Miracle Whip

Metabolic Drive Complete Shake before bed.
3 Caps ZMA

Monday 2-2-09
Barbell Bench Press
250 x 5
250 x 5
255 x 5
260 x 5
265 x 5 (New PR)

Slight-incline Dumbbell Press
80 x 7
85 x 7
85 x 6

Hammer Strength Incline Press
2 Plates/side x 6
2 Plates/side x 6
2 Plates/side x 6

Machine Flies (213 Tempo)
135 x 8
135 x 8
135 x 8

Wide Grip Pull Ups
Body Weight x 6
Body Weight x 4
Body Weight x 4

Dumbbell Rows
105 x 7
110 x 7
110 x 7

Machine Cable Rows
160 x 8
170 x 7
170 x 7

Lat Pull Downs
150 x 8
160 x 8
160 x 7

I have been sick and woke up feeling like crap today. Didn’t plan on working out, but saw a YouTube video that got me pumped enough to go.

Tuesday 2-3-09
Squat
255 x 8
265 x 6
275 x 5
275 x 5

Dead Lift
340 x 5
350 x 3
360 x 1 (New PR)

Standing Calf Raises (Alternating Feet Position)
400 x 24
420 x 24
420 x 24

Donkey Calf Raises
300 x 10
300 x 10
300 x 10

Hack Squat Machine
3 Plates/side x 6
3 Plates/side x 6
3 Plates/side x 6

Leg Extension Machine (214 Tempo)
165 x 8
165 x 8
165 x 8

My legs are super sore today; the kind of sore you get when you’re new to lifting. Odd thing is, I’m not.

This is also the first time my calves have been sore in a long time.

Maybe it is because I’ve been sick. I know I’ve been eating enough.

Im off to train the girlfriend. Squats and Dead Lifts for her today. I’ll be in the gym again on Thursday.

Thursday 2-5-09
Chin-Up
Body Weight x 8
Body Weight x 6
Body Weight x 6

Standing Straight Bar Curls
70 x 6
70 x 6
70 x 6

Incline Bench Dumbbell Curls
35 x 6
35 x 6
35 x 6

One-Armed Standing Preacher Dumbbell Curls
30 x 8
30 x 6
30 x 6

Weighted Dips
45 x 8
45 x 8
45 x 6

Close Grip Bench Press
205 x 7
225 x 6
225 x 6

Overhead Dumbbell Triceps Press
75 x 8
75 x 6
75 x 6

A1) Decline Bench Skull Crushers
70 x 6
70 x 6
70 x 6

A2) Triceps Rope Extension (216 Tempo)
25 x 6
25 x 6
25 x 6

I just found your log, you have a pretty strong bench, and ur squat and dead. arent to shabby either.

Friday 2-6-09
A1) Power Pull, Snatch Grip
75 x 6
75 x 6

A2) Power Pull, Clean Grip
75 x 6
75 x 6

A3) Scapular Retraction Barbell Row
75 x 6
75 x 6

Power Clean from Blocks
160 x 6
160 x 6
160 x 6

Overhead Shrugs
90 x 20

Snatch Grip Dead Lift
290 x 5

Overhead Dumbbell Press
80 x 7
80 x 6
80 x 6

Dumbbell Shrugs
110 x 8
110 x 8
110 x 8

Rear Deltoids Dumbbell Flys
45 x 8
45 x 8
45 x 8

One Arm Dumbbell Snatches
45 x 8

My back was tired today. I didn’t do well with the pull-ups at all. By the lat pull-downs, I was ready to go home.

Monday 2-9-09
Barbell Bench Press
255 x 5
255 x 5
260 x 5
265 x 5
270 x 7 (New PR)

Slight-incline Dumbbell Press
80 x 8
85 x 7
90 x 6

Hammer Strength Incline Press
2 Plates/side x 6
2 Plates/side x 6
2 Plates/side x 6

Machine Flies (213 Tempo)
135 x 8
135 x 8
135 x 8

Wide Grip Pull Ups
Body Weight x 6
Body Weight x 2

Dumbbell Rows
110 x 8
110 x 7
110 x 7

Machine Cable Rows
160 x 8
170 x 8
170 x 7

Lat Pull Downs
150 x 8
150 x 8
152.5 x 7

Tuesday 2-10-09
Squat
260 x 6
260 x 5
260 x 5

Dead Lift
340 x 5
350 x 3
360 x 1 (Took off the straps, just chalk.)

Standing Calf Raises (Alternating Feet Position)
400 x 24
420 x 24
420 x 24

Donkey Calf Raises
300 x 10
300 x 10
300 x 10

Hack Squat Machine
3 Plates/side x 6
3 Plates/side x 6
3 Plates/side x 6

Leg Extension Machine (214 Tempo)
165 x 8
165 x 8
165 x 8

Thursday 2-12-09
Chin-Up
Body Weight x 8
Body Weight x 6
Body Weight x 6

Standing Straight Bar Curls
70 x 6
70 x 6
70 x 6

One-Armed Standing Preacher Dumbbell Curls
30 x 8
30 x 6
30 x 6

Incline Bench Dumbbell Curls
35 x 6
30 x 6
30 x 6

Weighted Dips
50 x 8
50 x 8
50 x 6

Close Grip Bench Press
225 x 6
225 x 6
225 x 6

Overhead Dumbbell Triceps Press
75 x 8
75 x 8
75 x 8

A1) Decline Bench Skull Crushers
70 x 6
70 x 6
70 x 6

A2) Triceps Rope Extension (216 Tempo)
25 x 6
25 x 6
25 x 6

Friday 2-13-09
A1) Power Pull, Snatch Grip
75 x 6
75 x 6

A2) Power Pull, Clean Grip
75 x 6
75 x 6

A3) Scapular Retraction Barbell Row
75 x 6
75 x 6

Power Clean from Blocks
160 x 6
170 x 6
170 x 6

Overhead Shrugs
100 x 20

Snatch Grip Dead Lift
290 x 5

Overhead Dumbbell Press
85 x 6
85 x 6
85 x 6

Dumbbell Shrugs
110 x 12
110 x 12
110 x 12

Rear Deltoids Dumbbell Flys
45 x 8
45 x 8
45 x 8

Monday 2-16-09
Barbell Bench Press
260 x 5
260 x 5
265 x 5
270 x 5
275 x 5 (New PR)

Slight-incline Dumbbell Press
85 x 7
85 x 7
85 x 6

Hammer Strength Incline Press
2 Plates/side x 6
2 Plates/side x 6
2 Plates/side x 6

Machine Flies (213 Tempo)
135 x 8
135 x 8
135 x 8

Wide Grip Pull Ups
Body Weight x 6
Body Weight x 4
Body Weight x 4

Dumbbell Rows
110 x 8
110 x 7
110 x 7

Machine Cable Rows
170 x 8
170 x 8
175 x 8

Lat Pull Downs
160 x 8
160 x 6
150 x 7

Tuesday 2-17-09
Squat
135 x 10
245 x 6
225 x 5
225 x 5

Dead Lift
350 x 5
360 x 3
370 x 1

Standing Calf Raises (Alternating Feet Position)
400 x 24
400 x 24
400 x 24

Donkey Calf Raises
300 x 10
300 x 10
300 x 10

Hack Squat Machine
3 Plates/side x 6
3 Plates/side x 6
3 Plates/side x 6

One Legged Press w/ 3, 3 Second Pauses
1 Plate/side x 8
1 Plate/side x 8
1 Plate/side x 8

When doing my close grip bench today I dropped the bar on my lower chest. Not sure what happened, but it hurt. Luckily nothing is broken, and I finished my workout.

Thursday 2-19-09
Chin-Up
Body Weight x 8
Body Weight x 7
Body Weight x 6

Standing Straight Bar Curls
70 x 6
70 x 6
70 x 6

Incline Bench Dumbbell Curls
35 x 8
35 x 7
35 x 6

Weighted Dips
50 x 8
50 x 8
BW x 8

Hammer Strength Dips
3 Plates/side x 8
3 Plates/side x 8
3 Plates/side x 8

Close Grip Bench Press
225 x 3 - FAIL

A1) Decline Bench Skull Crushers
70 x 8
70 x 8
70 x 7

A2) Triceps Rope Extension (216 Tempo)
30 x 6
30 x 6
30 x 6

Friday 2-20-09
A1) Power Pull, Snatch Grip
75 x 6
75 x 6

A2) Power Pull, Clean Grip
75 x 6
75 x 6

A3) Scapular Retraction Barbell Row
75 x 6
75 x 6

Power Clean from Blocks
160 x 6
160 x 6
160 x 6

Overhead Shrugs
100 x 20

Snatch Grip Dead Lift
290 x 5

Overhead Dumbbell Press
85 x 8
85 x 8
85 x 6

Dumbbell Shrugs
110 x 12
110 x 12
110 x 12

Rear Deltoids Dumbbell Flys
45 x 8
45 x 8
45 x 8

One Armed Lateral Raises
20 x 10
20 x 10
20 x 10

Monday 2-23-09
Barbell Bench Press
260 x 5
260 x 5
265 x 5
270 x 5
275 x 5

Slight-incline Dumbbell Press
85 x 8
85 x 6
85 x 6

Hammer Strength Incline Press
2 Plates/side x 6
2 Plates/side x 6
2 Plates/side x 6

Machine Flies (213 Tempo)
135 x 8
135 x 8
135 x 8

Wide Grip Pull Ups
Body Weight x 7
Body Weight x 6
Body Weight x 5

Dumbbell Rows
110 x 8
110 x 8
110 x 8

Machine Cable Rows
170 x 8
175 x 8
175 x 8

Lat Pull Downs
160 x 6
160 x 6
160 x 6

Weighed in at 229 this morning. I had my body fat checked at the gym, rang in at 16%.

Tuesday 2-24-09
Squat
225 x 5
225 x 5
235 x 5
245 x 5
255 x 5

Dead Lift
360 x 5
370 x 3
380 x 1 (New PR)

Standing Calf Raises (Alternating Feet Position)
420 x 24
440 x 18
420 x 24

Donkey Calf Raises
300 x 10
300 x 10
300 x 10

Hack Squat Machine
3 Plates/side x 6
3 Plates/side x 6
3 Plates/side x 6

Leg Extension Machine (214 Tempo)
165 x 8
165 x 8
165 x 8

.

Friday 2-27-09
A1) Power Pull, Snatch Grip
55 x 6
55 x 6

A2) Power Pull, Clean Grip
55 x 6
55 x 6

A3) Scapular Retraction Barbell Row
55 x 6
55 x 6

Power Clean from Blocks
165 x 6
165 x 6
165 x 6

Overhead Shrugs
100 x 20

Snatch Grip Dead Lift
315 x 5

Overhead Dumbbell Press
85 x 8
90 x 6
90 x 6

Dumbbell Shrugs
115 x 12
115 x 12
115 x 12

Rear Deltoids Dumbbell Flys
45 x 8
45 x 8
45 x 8

Lateral Raises
20 x 10
20 x 10
20 x 10

Front Raises
20 x 10
25 x 10
30 x 8