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  1. #76
    M&S Elite Member Dogfish's Avatar
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    10 April 2012 Tuesday

    This turned out to be a day off... not planned... but events rendered time for a workout unobtainable.

    11 April 2012 Wednesday

    My twelfth 1 hour Boot Camp session.

    Last one for awhile... I will miss them.

    More progression in reps and runs. DI said that Saturday would me "muscle fatigue" or maybe "muscle failure"... something along those lines. I won't be there.

    I'm was getting better at rowers/sit ups and at getting up and down faster. I'll need to find another Boot Camp near my place in PA.

    12 April 2012 Thursday

    Another unscheduled day off... things to do before leaving on Friday.

    It looks like with traveling that it may be a week off... I could use it, I'm sure. Time off for me always leads to motivational issues (I get too comfortable), first and then a setback as far as what I was capable of.

    Oh well, haven't had an extended time off in 4 months at least and a de-load is always a good thing.

    Looking forward to my next 5X5 session whenever that may be.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
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    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

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  2. #77
    M&S Elite Member Dogfish's Avatar
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    13 April 2012 Friday

    Day off... traveling.


    14 April 2012 Saturday

    A good day at the gym... plenty of strength, focus and energy.


    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5, 245X5, 265X5, 270X5, 270X5
    In Deload... good depth and form
    Progress... No Yay..!
    275 next time

    Flat Bench Press (machine)
    100X10, 150X7, 160X5X5
    Progress... No Yay..!
    165 next time.

    Seated Cable Row
    130X10, 140X10, 150X10, 160X10, 170X10
    Progress... No Yay..!
    145 (Pendlay) next time.

    End of Workout A SL 5X5 program.

    Additional:

    Hypers
    BodX15, BodX15

    Pull Ups
    40lbs assist X 3

    Dips
    40lbs assist X 4

    I'd had enough by the time I got to the chins and dips.

    Still using machines... I need to get back to free weights.

    In NJ... going back to PA tomorrow.

    ----------

    Progress on three lifts but no Yay's. More important is that is was the best workout I have had in some time.

    I'm up, happy and looking forward to the next.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

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  3. #78
    M&S Elite Member Dogfish's Avatar
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    30 April 2012 Monday

    My first workout in 2 weeks. I was surprised at how difficult it seemed. Today (Wednesday) I have doms in my legs that I have not had in a long time... don't know how much squatting I can do today. I went easy in the Monday workout because it had been so long... and because everything seemed heavy, again.

    I took possession of my new house and have been active for the 2 weeks. I've been moving, cleaning and fixing... no workouts though. I couldn't stand it anymore... even had dreams of lifting... subconscious guilt.

    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5X5
    In Deload... good depth and form, (225 was enough judging by my DOMS)
    No Progress... No Yay..!
    230 next time

    Incline Bench Press (machine)
    100X16, 100X8, 150X6, 150X3
    No Progress... No Yay..!
    150 next time.

    Seated Cable Row
    205X5, 205X5
    205 is what the machine was set on... thought I would try it.
    No Progress... No Yay..!
    Less weight next time.

    End of Workout A SL 5X5 program.

    Additional:

    DFP
    25X10, 30X5

    Front Raise
    30X5

    ----------

    Progress is relative... compared to the last 2 weeks of not working out at all then this was a good workout. I'm surprised at how hard it seemed to accomplish what I did. Compared to where I was a month or so ago.

    I'm inspired though and looking forward to the next workout which should be today.

    I'm up, happy and looking forward to the next.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

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  4. #79
    Frequent Poster gpu1987's Avatar
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    Very solid lifting, and that's a pretty serious cable row for the first time attempting it. Nice work.
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  5. #80
    M&S Elite Member Dogfish's Avatar
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    Thanks for checking my log gpu1987.


    Still too sore to workout today... hurts to walk and sometimes a muscle tightens and my leg buckles. I had a lot of errands to run today... So... I forced myself to walk a couple of miles and it got easier to walk. Quads are still sore to the touch, though.

    GWATCDR, I will workout tomorrow.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

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  6. #81
    M&S Elite Member Dogfish's Avatar
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    04 May 2012 Friday

    Missed the workout before this... DOMS was that bad... there was no sense in doing a light workout... I had plenty to do here to stay active.

    This workout I chalked up to still easing back into a routine... still can't believe my regression in a few weeks.

    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 185X5, 235X5X5
    In Deload... weight seemed heavy and I was shaky at times
    Progress... No Yay..!

    OHP
    95X8, 95X8, 95X7, 95X5, 95X5

    Bad time of day... gym was getting crowded. I didn't feel like waiting around for a bar to free up to do DL's. Legs were too sore anyway to do much. I'll just heal up and give it hell next time.

    Not good, but better than nothing. If I get back on track I will be happy. Looking forward to the next.

    ----------

    07 May 2012 Monday

    A good day at the gym... finally. DOMS is gone. The weights seem realistic... not unusually heavy and I can see improvement in my energy and stamina. Now to get back on top in intensity.

    I wasn't real happy with the quality of my squats at 235 last time so I stayed at 225 this time. They were great... prob could have done 245 but I'll get there soon enough.


    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5X5
    In Deload... Depth and form were good.
    No Progress... No Yay..!
    235X5X5 next time

    Flat Bench Press (machine)
    100X15, 150X14, 170X10, 200X7, 200X4
    Progress... No Yay..!
    200X5X5 next time.

    Seated Cable Row
    145X8, 160X5, 175X5, 190X5, 205X5
    Progress... No Yay..!
    205X5X5 next time.

    End of Workout A SL 5X5 program.

    Additional:

    Hypers
    BodX15

    Pull Ups
    50lbs assist X 5

    Dips
    50lbs assist X 5

    DFP's
    25X10

    Wanted to do more of the chins and dips, but they seemed hard again and I had had enough at that point.

    All in all, a good workout... i saw improvement which helps with attitude toward the next workout... looking forward to it.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  7. #82
    M&S Elite Member Dogfish's Avatar
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    09 May 2012 Wednesday

    A great workout... all systems were go. Back on top of things... just have to keep plugging away, now.

    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5X5
    In Deload... weight was comfortable, form and depth were good.
    No Progress... No Yay..!

    OHP
    BarX5, 95X5, 105X5, 105X5, 95X5, 95X5
    In Deload... weight was comfortable, form was good.
    Progress... No Yay..!

    DL
    135X5, 225X5

    Hypers
    BodX15, BodX15

    Chins
    50lb assistX5, 50X6

    Dips
    50lb assistX8, 50X7

    DFPs
    25X10, 25X8

    I may have been able to do more... but I'm happy with the progress. Looking forward to more weight and volume next time.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

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  8. #83
    M&S Elite Member Dogfish's Avatar
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    11 May 2012 Friday

    A great workout. The weights seemed to fly on their own. Nothing seemed heavy.

    Strength, energy and focus were all top level. No aches or pains. Still in deload and working back up, but I was amazed by the change in a few workouts.


    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5, 235X5X5
    In Deload... Depth and form were good.
    Progress... No Yay..!
    240X5X5 next time

    Flat Bench Press (machine)
    100X20, 150X12, 200X10, 200X8, 200X7, 200X6, 200X6
    Progress... No Yay..!
    210X5X5 next time.

    Seated Cable Row
    175X5, 190X5, 205X5X5
    Progress... No Yay..!
    210X5X5 next time.

    End of Workout A SL 5X5 program.


    Additional:

    Pull Ups
    50lbs assist X 5

    Dips
    50lbs assist X 7

    DFP's
    25X10

    Wanted to do more of the chins and dips... always the sign of a smooth workout when you still want to do more. It had been 1.5 hrs including the warm up already. I'll give it hell next time.

    All in all, a great workout... progress in the majors and a great attitude boost after the shock of starting back with disappointing workouts last week.

    I'm up, happy and looking forward to the next.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  9. #84
    M&S Elite Member Dogfish's Avatar
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    14 May 2012 Monday

    A good workout. Everything went well. Progress on all three major lifts. OHP was supposed to be 105X5X5... I lifted 115 by mistake.

    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5, 235X5X5
    In Deload... form and depth were good.
    Progress... No Yay..!
    240X5X5 next time

    OHP
    BarX12, 95X5, 115X5, 115X5, 115X4, 115X4, 115X3
    In Deload... form was good.
    Progress... No Yay..!
    115X5X5 next time

    DL
    135X5, 225X5, 235X5
    In Deload... weight flew up.
    Progress... No Yay..!

    Hypers
    BodX15

    Chins
    30lb assistX4

    Dips
    40lb assistX5

    DFPs
    25X10, 30X5

    Front Raise
    30X5, 30X5

    Workout went a little faster this time as well... was able to do more. I'm up, happy and looking forward to the next time.
    Last edited by Dogfish; 05-18-2012 at 09:11 PM. Reason: Solar Eclipse
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  10. #85
    M&S Elite Member Dogfish's Avatar
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    18 May 2012 Friday

    An ok workout. The weights seemed heavy to start with and I was tired. Missed the last workout... traveling again. Things got better as the workout progressed, but I had something to do and couldn't stay any later.

    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5X5
    In Deload... Depth and form were good.
    No Progress... No Yay..!

    Flat Bench Press (machine)
    108X10, 150X12, 158X5, 158X7, 158X6, 158X5, 158X3
    No Progress... No Yay..!

    Seated Cable Row
    160X5, 180X5, 200X5, 200X5, 200X5
    No Progress... No Yay..!

    End of Workout A SL 5X5 program.


    Additional:

    DFP's
    25X10

    Missed workouts, missed a nights sleep, a lot of driving... reasons , not excuses. Looking forward to getting back on track with mu workouts. Back in NC for a few days... going to Boot Camp tomorrow.

    I'm up, happy and looking forward to the next.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  11. #86
    M&S Elite Member Dogfish's Avatar
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    20 May 2012 Sunday

    A good workout. Everything went well. Progress on two of the major lifts.
    I stopped at 225 again in squats. I have something going on in my right hip. If I had to guess I would say the early stages of arthritis. It takes me 4 or 5 sets to get comfortable squatting 225.

    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5X5
    In Deload... form and depth were good.
    No Progress... No Yay..!
    235X5X5 next time

    OHP
    BarX12, 95X5, 115X5X5
    In Deload... form was good.
    Progress... No Yay..!
    120X5X5 next time

    DL
    135X5, 225X5, 245X5
    In Deload... weight flew up.
    Progress... No Yay..!

    Hypers
    BodX10

    Chins & Dips
    Disappointing... the chin & dip assist machine was out of order... still too fat and weak to do more than a few unassisted.

    DFPs
    25X10, 30X4

    Front Raise
    30X10, 30X10

    Workout went quickly this time as well... wanted to do 5 sets of chins and dips... I had time. Oh well, Man plans and God laughs.

    I'm up, happy and looking forward to the next workout.
    Last edited by Dogfish; 05-20-2012 at 06:37 PM. Reason: Tropical Storm
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  12. #87
    M&S Elite Member Dogfish's Avatar
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    23 May 2012 Thursday

    A great workout. Everything went well and the weights didn't seem heavy. Every time I asked for a little more I had it in me to give. I like when that happens.

    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 235X5X5
    In Deload... Depth and form were good.
    Progress... No Yay..!
    240X5X5 next time

    Flat Bench Press (machine)
    108X15, 150X12, 158X5, 158X5, 158X5, 158X5, 168X5
    Progress... No Yay..!
    168X5X5 next time

    Seated Cable Row
    180X5, 180X5, 200X5, 200X5, 200X5
    No Progress... No Yay..!

    End of Workout A SL 5X5 program.


    Additional:

    DFP's
    30X10, 25X10

    Hypers
    BodX10, BodX10

    Front Raise
    30X10, 30X10

    I wanted to do more but the gym was closing... I got enough in, though.

    After this workout I think I'm ready to start progressing again. Looking back, I had cut calories, missed workouts, had to deal with additional stress of moving into my new place and wasn't getting enough rest. I really lost a lot of strength in a short time.

    I'm up, happy and looking forward to the next.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  13. #88
    M&S Elite Member Dogfish's Avatar
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    25 May 2012 Friday

    A good workout. Squats are lagging but went better this workout. Did 120 on OHP but only for 5 reps. DL's were great.

    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5, 225X5, 235X5, 235X5, 235X5,
    In Deload... form and depth were good.
    No Progress... No Yay..!
    235X5X5 next time

    OHP
    BarX15, 95X5, 115X5, 120X5, 110X7, 110X6, 110X5
    In Deload... form was good.
    No Progress... No Yay..!
    120X5X5 next time

    DL
    135X5, 225X5, 255X5
    In Deload... weight flew up.
    Progress... No Yay..!


    DFPs
    25X10

    Wanted to do more, but I got to the gym late and this one rolls up at 9:00PM.

    I'm up, happy and looking forward to the next workout.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  14. #89
    M&S Elite Member Dogfish's Avatar
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    28 May 2012 Monday

    Went to my usual gym down here only to find that it closed at 2:00PM... went to my alternate... had to wait a half hour to squat, but maybe that was good. A lot of time elapsed between taking my Pre-workout and starting my workout... prob an hour to an hour and a half.

    A great workout. Intensity is coming back. I kept increasing the weight a little... it went well.

    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 235X5, 235X5, 235X5, 240X5, 245X5
    In Deload... Depth and form were good.
    Progress... No Yay..!
    240X5X5 next time

    Incline Bench Press (machine)
    100X15, 150X10, 170X8, 170X7, 175X5, 175X5, 180X5,
    Progress... No Yay..!
    175X5X5 next time

    Seated Cable Row (Cybex Low Row) (no sure what weight is)
    14X5, 14X5, 14X6, 14X5, 14X5,
    Unknown Progress... No Yay..!

    End of Workout A SL 5X5 program.


    Additional:

    DFP's
    20X10, 25X7

    Hypers
    BodX10

    Front Raise
    30X10,

    I wanted to do more but that was enough.

    I'm hoping I can keep up the intensity and progression make some gains and pass my last records.

    I'm up, happy and looking forward to the next.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  15. #90
    M&S Elite Member Dogfish's Avatar
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    01 Jun 2012 Friday

    A good workout. Progress on all three majors. DL's were great... love 'em.

    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5, 245X5X5
    In Deload... form and depth were good.
    Progress... No Yay..!
    255X5X5 next time

    OHP
    BarX10, 95X5, 120X4, 120X4, 120X2, 115X2, 105X5, 105X5
    In Deload... form was good.
    Progress... No Yay..!
    120X5X5 next time

    DL
    135X5, 225X5, 265X5
    In Deload... weight flew up.
    Progress... No Yay..!


    DFPs
    25X10, 20X10

    Hypers
    BodX10

    Wanted to do more, but it was a good time to stop.

    I'm up, happy and looking forward to the next workout.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

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  16. #91
    M&S Elite Member Dogfish's Avatar
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    03 June 2012 Sunday

    A great workout. Started a little slow on squats and I was light in squats as well. I had left my log at home... should have shot for 255X5X5 at least.

    Intensity is coming back. Progress in the other lifts and had gas in the tank to do some extras. It was all good.

    Warm-up
    .5mi @13 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5, 245X5, 245X5, 250X5, 250X5
    In Deload... Depth and form were good.
    No Progress... No Yay..!
    255X5X5 next time

    Flat Bench Press (machine)
    100X12, 190X10, 210X8, 220X6, 220X7, 220X5, 210X5, 200X5
    Progress... No Yay..!
    220X5X5 next time

    Seated Cable Row
    175X5, 190X5, 205X5, 220X5, 235X5,
    Progress... No Yay..!


    Additional:

    DFP's
    25X10, 30X5

    Hypers
    BodX12, X10, X10

    Front Raise
    25X10, 25X10

    I felt I could have done more but I didn't want to overdo it.

    I'm up, happy and looking forward to the next.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

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  17. #92
    M&S Elite Member Dogfish's Avatar
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    05 Jun 2012 Tuesday

    A good workout. Some progress... workout went fast. 3:30 to 5:15 including warm-up.

    Tried a new gym... one power cage... crowded. I gave up the cage after I squatted. I didn't want to do OHP in the Smith so I went to a seated shoulder press machine.

    Warm-up
    .5mi @13.5 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5, 245X5, 245X5, 255X5, 255X5
    In Deload... Depth and form were good.
    Progress... No Yay..!
    255X5X5 next time

    Seated Shoulder Press Machine
    90X6, 90X10, 110X8, 120X5X5
    Progress ?... No Yay..!
    OHP 120X5X5 next time

    DL
    135X5, 225X5, 275X5
    In Deload... weight flew up.
    Progress... No Yay..!


    DFPs
    25X10, 30X5

    Hypers
    BodX10

    Chins
    52lbs assistX5

    Dips
    52lbs assistX9

    I thought I got a lot done, but I feel now that I should have upped the weights or did more accessory work.

    I'm up, happy and looking forward to the next workout.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  18. #93
    M&S Elite Member Dogfish's Avatar
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    08 June 2012 Friday

    A good workout. I got 255X5X5 in squats but it seemed heavy. I was pleasantly surprised to get 225 in Bench.

    I forgot to do the last set of rows (should have been 250). Probably just as well... the rows seemed heavy enough.


    Warm-up
    .5mi @13.5 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5, 255X5X5
    In Deload... Depth and form were good.
    Progress... No Yay..!
    265X5X5 next time

    Flat Bench Press (machine)
    100X15, 190X12, 210X8, 225X9, 225X7, 225X5, 225X5, 225X5
    Progress... No Yay..!
    235X5X5 next time

    Seated Cable Row
    190X5, 205X5, 220X5, 235X5,
    No Progress... No Yay..!


    Additional:

    DFP's
    25X10

    Hypers
    BodX10

    I'm up, happy and looking forward to the next.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  19. #94
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Nice log and benching.

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    Quote Originally Posted by fenrisulfr View Post
    Nice log and benching.
    Thanks for checking out my log and your comment.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
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    Seasoned M&S Veteran fenrisulfr's Avatar
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    Whats a dfp?

  22. #97
    M&S Elite Member Dogfish's Avatar
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    Quote Originally Posted by fenrisulfr View Post
    Whats a dfp?

    Quote Originally Posted by Dogfish View Post
    25 December 2011 Sunday...

    Dogfish Press
    35X5, 35X3, 30X7, 30X5, 25X10
    DF Press is a standing dumbbell compound press... 2 DB's... alternating arms.
    1) Hammer Curl weight to shoulder (1st half of hammer curl)
    2) Press to vertical (1st half of standing DB press)
    3) Lower weight behind the head
    4) Tricep Press back to vertical
    5) Lower weight to shoulder (2nd half of the standing DB press)
    6) Lower weight to side (2nd half of Hammer Curl)
    Repeat with the other arm... that is one rep
    Repeat reps for sets.
    DFP is Dogfish Press... I never found any other name so for simplicity I named them. Not really sure if they have another name or if anyone else does them, even.

    I like them as a compound accessory. You are standing, and holding weight in both hands even though you are working one at a time. The limiting factor is the Tricep press part. You have to keep the weight within reason to accomplish this... form has to be good for this part as well.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
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    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

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  23. #98
    M&S Elite Member Dogfish's Avatar
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    10 Jun 2012 Sunday

    A great workout. Some progress... workout went quickly, again. 8:30PM to 10PM including warm-up.

    Warm-up
    .5mi @13.5 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5X5
    In Deload... Depth was all the way.
    No Progress... No Yay..!
    265X5X5 next time

    OHP
    BarX12, 95X5, 115X3, 120X3, 120X3, 120X3, 120X3, 120X3
    Progress... No Yay..!
    120X5X5 next time

    DL
    135X3, 225X3, 285X5
    Personal Best this year..!
    Loved it.
    Progress... Yay..!
    295X5 next time (which was my all time best a few years ago)

    DFPs
    25X10, 30X5

    Hypers
    BodX10, X15

    The Deadlift was intense... I need to be able to summon that intensity more often. Maybe it was because it was so late in the day... whatever... I need to work on it more.

    I'm up, happy and looking forward to the next workout.
    Last edited by Dogfish; 06-11-2012 at 01:30 AM. Reason: Wildfires
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  24. #99
    M&S Elite Member Dogfish's Avatar
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    12 June 2012 Tuesday

    A good workout. Progress on all lifts.

    Warm-up
    .5mi @13.5 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5, 225X5, 245X5, 265X5, 265X5,
    In Deload... Depth and form were good.
    Progress... No Yay..!
    265X5X5 next time

    Flat Bench Press (machine)
    100X15, 190X10, 240X6, 240X5, 210X5, 210X5, 210X4
    Progress... No Yay..!
    240X5X5 next time

    Seated Cable Row
    190X5, 205X5, 220X5, 235X5, 250X5
    Progress... No Yay..!


    Additional:

    DFP's
    25X10, 30X5

    Hypers
    BodX15

    Pull Downs
    120X5

    I'm up, happy and looking forward to the next.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  25. #100
    Seasoned M&S Veteran fenrisulfr's Avatar
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    Nice work bro. I need to stick to reps of 5 in my deload. Gratz on the deadlifts also.

 

 

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