well, i'm back to the gym after a week of spring break. the gym that i lift at was closed for the week of spring break so i decided to use it as a deloading week. all i did exercise wise during the week was 100 push ups in the morning, some pull ups, wall sits, and planks just so that i could stay somewhat active. it's probably good that i had some time off b/c my body was beginning to feel pretty worn down, but i'm feeling good again and i'm ready to go.

even though i was making good progress and enjoying the dfst i have decided to change up the program a little bit to focus slightly more on hytrophy (sp?) so i have switched to the dfht program that is a sticky in the training section (i have made a couple small tweeks to it though to add in some different lifts that i enjoy and i think i can make progress on). i was looking at it and i figure that it seems like a good program where i will still be able to focus on strength, but it will also help to add a little bit more size.

so, here are my first 2 days on dfht:

3/24/08 Upper Body 1

Bench Press 4x10 - 205x10, 205x10, 205x10, 205x10
i can't remember the last time that i did more than 5 reps on bench press so even though the weight wasn't all that i high these really tired me out. on the last couple of sets i struggled on the last few reps, not because the weight was too high, but more b/c i was tired. my plan is to progress for as long as i can 4x10 then when i stall out move to a 4x8 and when i stall out on that switch to a 5x5

Incline DB bench press 3x8-10 - 70x10, 70x8, 70x6
the high volume was killing me, i'm going to move down in weight next week so that i can get all the reps

DB rows 5x5 - 105x5, 105x5, 105x5, 105x5, 105x5
i have been doing js rows for damn near a year and even though dfht calls i decided to switch it up and use some dbs, these felt pretty easy so i'll move up in weight next week and i plan on continuing to move up in weight until i max out the dbs then i'll focus on adding reps

DB lateral raise 3x8-10 - 30x10, 30x10, 30x10

Face Pulls 3x8-10 - 144x10, 144x10, 144x10
i love this lift, i had never even heard of it until i started doing dfst, i wish i would have learned about it earlier

Skull crushers 3x10-12 - 105x12, 105x12, 105x10
by this point in the workout my triceps were killing me

EZ bar curls 4x8-10 - 95x10, 95x10, 95x8, 95x8

the upper body workout was really different in terms of reps from anything i have done in a long while, i was real tired by the end, and when i woke up this morning my chest, shoulders, back, and triceps were feeling pretty sore

3/25/08 Lower Body Workout 1

Squats 3rm - 405x3
at the end of dfst i was planning on going for 415x3, but since i haven't squated heavy in 2 weeks i decided to drop the weight down a little and work my way back up and it is a good thing i did. i damn near stalled out and had to drop the weight on the last rep but i was able to push through it, drive off my heals, and get the weight up. when i racked the weight my legs were shaking but i was feeling good that the weight went up

Goodmornings 3x5 - 185x5, 185x5, 185x5
after squats the 185 felt like nothing was on my back

Hyperextensions 3x10-12 - 45x12, 45x12, 45x12
the dfht calls for pull throughs here, but i prefer doing hyperextensions. for whatever reason i feel them more in my hamstrings, butt, and lower back than pull throughs

Leg Press 3x10-12 - 320x12, 320x12, 320x12
leg press is another lift that i haven't done in a long time, the weight was incredibly light, but my legs were still dead from squating, i'll definintly be moving up in weight on these next week

Abs - done

Leg Press calf raise 3x12 - 360x12, 360x12, 360x12, 360x20
not to beat a dead horse, but i haven't done any calf work in a while either. it felt good to do something for them again

the lower body workout went well, i don't think it was very different from my dfst low body workouts with the exception of the leg press and calf work, but that is a good thing b/c i was progressing really well with my lower body work on that program so i want to keep it going. plus my legs seem to respond well to low rep work, so i'm going to keep the reps low on squats and i just enjoy doing low rep work for legs more than high rep work