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Forum: Personal Journals 12-18-2005, 07:15 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
Saturday: Upper 2 Incline Bench: 5 x 5 (245)...

Saturday: Upper 2

Incline Bench: 5 x 5 (245)
Incline Flyes: 5 x 5 (45) 120 seconds rest
Weighted Pullups: 5 x 5 (bw:241+20) 60 seconds rest
Dips: 2 x 10 (60)
Side Laterals: 3 x 12 (45) ...
Forum: Personal Journals 12-17-2005, 05:00 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
I did lower yesterday morning. I tried some...

I did lower yesterday morning. I tried some powdered caffeine since I couldn't wake up and took apparently too much. So, I just made sure I hit the 5x5 A2G squats and power shrugs before I bailed...
Forum: Personal Journals 12-14-2005, 04:42 PM
Replies: 55
Views: 44,444
Posted By Darkhorse
Wednesday: Upper 1 Flat Bench: 5 x 5 (285)...

Wednesday: Upper 1

Flat Bench: 5 x 5 (285) [3-0-1]
Flat Flyes: 5 x 5 (50) [6-0-2], 120 seconds rest
JS Rows: 5 x 5 (265), 90 seconds
Lat. Raise: 3 x 12 (150) (machine)
Incline Curls: 3 x 10...
Forum: Personal Journals 12-11-2005, 04:38 PM
Replies: 55
Views: 44,444
Posted By Darkhorse
Saturday: Upper 2 Incline Bench: 5 x 5 (235)...

Saturday: Upper 2

Incline Bench: 5 x 5 (235)
Incline Flyes: 5 x 5 (45) 120 seconds rest
Weighted Pullups: 5 x 5 (bw:241+10) 60 seconds rest
Dips: 2 x 8 (55)
Side Laterals: 3 x 12 (40) ...
Forum: Personal Journals 12-08-2005, 04:56 PM
Replies: 55
Views: 44,444
Posted By Darkhorse
Thursday: Lower 1 Oly. Squats [A2G]: 5 x 5...

Thursday: Lower 1

Oly. Squats [A2G]: 5 x 5 (235)
Barbell Shrug: 3 x 12 (345), 225 x 15 (emphasis on negative)
Pullthroughs: 3 x 10 (120)
Ham. Curls: 3 x 12 (lying flat-90)
Leg Extension: 3 x...
Forum: Personal Journals 12-07-2005, 04:25 PM
Replies: 55
Views: 44,444
Posted By Darkhorse
Wednesday: Upper 1 Flat Bench: 5 x 5 (275)...

Wednesday: Upper 1

Flat Bench: 5 x 5 (275) [4-0-1]
Flat Flyes: 5 x 5 (50) [6-0-2], 120 seconds rest
JS Rows: 5 x 5 (255), 90 seconds
Lat. Raise: 3 x 12 (50)
Incline Curls: 3 x 10,9,8 (55)...
Forum: Personal Journals 12-05-2005, 05:14 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
Sunday: Lower 2 Front Squats: 5 x 5 (185)...

Sunday: Lower 2

Front Squats: 5 x 5 (185) [A2G];) 90 seconds rest
Rack Deads: 3 x 5 (335)
Ham. Curls: 3 x 10 (180)
Leg Exten: 2 x 10 (150)
Leg Press: 3 x 12 (8 plates)
Wt. Hypers: 2 x 10 (25)...
Forum: Personal Journals 12-04-2005, 05:54 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
Here's the picture of what I did for my rear...

Here's the picture of what I did for my rear delts...

http://www.ironworkout.com/reardelt.jpg
Forum: Personal Journals 12-04-2005, 05:32 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
Saturday: Upper 2 Incline Bench: 5 x 5 (225)...

Saturday: Upper 2

Incline Bench: 5 x 5 (225)
Incline Flyes: 5 x 5 (45) 120 seconds rest
Weighted Pullups: 5 x 5 (bw: 241) 60 seconds rest
Dips: 2 x 10 (50)
High Pulls: 3 x 8 (115)
Barbell...
Forum: Personal Journals 12-02-2005, 04:37 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
Thanks. I'm pretty sure I got bronchitis right...

Thanks. I'm pretty sure I got bronchitis right now. I've been up all night hacking up a lung. The yellow phlem usually means that's the culprit. Today is my last day off, then tomorrow I'll pick...
Forum: Personal Journals 11-30-2005, 04:31 PM
Replies: 55
Views: 44,444
Posted By Darkhorse
Yeah, I decided on skipping the next few days...

Yeah, I decided on skipping the next few days from the gym to catch up on sleep and try and beat this bug. I took comfort in knowing that I'd most likely be half as strong today than I'd be in a few...
Forum: Personal Journals 11-29-2005, 06:58 PM
Replies: 55
Views: 44,444
Posted By Darkhorse
Okay. I've sorta combined some aspects from OVT...

Okay. I've sorta combined some aspects from OVT (Optimized Volume Training) and DFHT to make my own program to follow. Chest exercises are supersetted. For both the flyes, I'll be using the OVT's...
Forum: Personal Journals 11-29-2005, 04:48 PM
Replies: 55
Views: 44,444
Posted By Darkhorse
So, for now I'm going to continue the journal...

So, for now I'm going to continue the journal with a simple upper/lower body split and some carb cycling. I was going to do another week or two of this diet but I've been sick as fuck for the last...
Forum: Personal Journals 11-29-2005, 04:35 PM
Replies: 55
Views: 44,444
Posted By Darkhorse
Well, I did four weeks of a very tough program. ...

Well, I did four weeks of a very tough program. As I said in the beginning, my goal is to do a month to see if I could even do it. I have to say that I'm very impressed in the fact that I never got...
Forum: Personal Journals 11-26-2005, 03:54 PM
Replies: 55
Views: 44,444
Posted By Darkhorse
Day 26: Carb Load/High Intensity Preworkout:...

Day 26: Carb Load/High Intensity

Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water, 1 scoop of Creatine HSC (for the creatine/dextrose)

-Full Body

Flat Bench: 2x9,8 (275)...
Forum: Personal Journals 11-25-2005, 01:42 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
BTW, it looks like next week I'll get my high...

BTW, it looks like next week I'll get my high intensity workout day off so it'll be back to the original plan. I'm not keen on doing two heavy workouts back to back like this, but it shouldn't be...
Forum: Personal Journals 11-25-2005, 01:34 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
Last week I had the night shift all week, same as...

Last week I had the night shift all week, same as this week. According to the ebook, I should've moved my high intensity workout forward one day, then carb loaded throughout the night before the...
Forum: Personal Journals 11-25-2005, 01:17 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
Day 24: Low Carb/Moderate Cardio Preworkout:...

Day 24: Low Carb/Moderate Cardio

Preworkout: 2 scoops BCAA's, 1 scoop protein w/ water

Workout- 42 minutes moderate run, 10 minute cool down.

Postworkout: 2 scoops BCAA's, 2 scoops protein...
Forum: Personal Journals 11-25-2005, 01:11 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
Day 22: Low Carb/Depletion 1 Preworkout: 2...

Day 22: Low Carb/Depletion 1

Preworkout: 2 scoops BCAA's, 1 scoop protein w/ water

Depletion Workout:

-I went right down the list with no more than 45 seconds rest between sets. At the end,...
Forum: Personal Journals 11-20-2005, 04:54 PM
Replies: 55
Views: 44,444
Posted By Darkhorse
Day 19: Carb Load/Rest Day 20: Power...

Day 19: Carb Load/Rest

Day 20: Power Workout

Olympic Squats: (5x5) 260
Incline Bench: (5x5) 250
Pullups: (3x6)
Deadlifts: (3x5) 365
High Pulls: (2x6) 135
Barbell Curls: (2x6) 145
Forum: Personal Journals 11-20-2005, 03:44 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
Alright. I've been thinking about changing up...

Alright. I've been thinking about changing up the power workouts weekly. The reps will change for the big compounds, and I'll be using two seperate templates...

Power Workout 1:

Olympic...
Forum: Personal Journals 11-18-2005, 07:40 PM
Replies: 55
Views: 44,444
Posted By Darkhorse
Day 16: Low Carb/Depletion 2 Preworkout: 2...

Day 16: Low Carb/Depletion 2

Preworkout: 2 scoops BCAA's, 1 scoop protein w/ water

Depletion Workout:

-I went right down the list with no more than 45 seconds rest between sets. At the end,...
Forum: Personal Journals 11-16-2005, 05:45 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
Day 14: Maintenence/Rest Day 15: Low...

Day 14: Maintenence/Rest


Day 15: Low Carb/Depletion 1

Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water.

Depletion Workout:

-I went right down the list with no more than...
Forum: Personal Journals 11-14-2005, 04:49 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
Day 13: Maintenence/Power Workout :cool: ...

Day 13: Maintenence/Power Workout :cool:

Preworkout: 2 scoops BCAA's, 1 scoop whey, 5 grams creatine

-Full Body

Olympic Squats: (5x5) 255
Flat Bench: (4x6) 275
Standing Military: (3x5)...
Forum: Personal Journals 11-12-2005, 05:41 AM
Replies: 55
Views: 44,444
Posted By Darkhorse
One more thing, my weight after my final...

One more thing, my weight after my final depletion workout (high intensity) was 238 lbs. After my carb load, just before my power workout I'll retake my weight and see how good I ate to...
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