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Dozers Journal

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TonyStarks
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RE: Dozers Journal 2002/12/10 09:07:47 (permalink)
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I would incorporate them in the straight compound set (prior to drop-sets) or in place of the drop sets.

Does this make sense? Be careful of overtraining mate.
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RE: Dozers Journal 2002/12/11 02:02:43 (permalink)
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No worrys,overtraining is allways in the back of my mind.
I had the same idea of adding them to the straight sets,or the last drop for only a few reps,maybe 2-3.
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RE: Dozers Journal 2002/12/12 09:03:29 (permalink)
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Dec 12 Start:5:35pm Finish:6:15pm
Delts and tris
Side lats pre 20lb x 35
Triple drop 70lb x 10, 50lb x 7, 35lb x 7
Seated dumbbell straight 77lb x 7
Triple drop 77lb x 7, 55lb x 5, 33lb x 5
Tricep triple drop 12 x 11, 9 x 7, 7 x 8
Good lifts except for the triple drop on dumbells, lost a little strength for the 2nd and 3rd drops.
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RE: Dozers Journal 2002/12/14 07:33:18 (permalink)
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Dec 13 Start:5:00pm Finish:5:45pm
Back&Bis
Machine pullovers pre 30lb x 50
Triple drop 75lb x 10, 60lb x 7, 45lb x 11
Wide grip pulldowns straight 150lb x 7
Triple drop 150lb x 7, 100lb x 8, 70lb x 8
Deadlifts Straight 294lb x 8
Straight bar curls triple 80lb x 6, 60lb x 7, 30lb x 7
Going for a 300lb dead next week, judging by the numbers ive recently been doing, should get a good 5-7 reps out.Looking forward to the end of next week as this means that i get a weeks break, then into program 2.Also looking forward to the 5x5 work ill be doing on program 2.Ill post gains (Lifting gains) at the end of next week, to compare what i started with,and also some updated stats before the start of program 2.
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RE: Dozers Journal 2002/12/17 08:37:38 (permalink)
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Dec 17 Start:5:35pm Finish:6:15pm
Chest
Incline flys pre 22lb x 40
Triple drop 66lb x 8, 50lb x 6, 39lb x 8
Bench press straight 110kg x 8
Triple drop 100kg x 7, 80kg x 6, 60kg x 6
Good workout here,but felt a little drained after going up weight in flys,so on the bench triple drop i dropped the weight a little to get a few more reps.
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RE: Dozers Journal 2002/12/18 07:33:55 (permalink)
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Dec 18 Start:5:20pm Finish:6:00pm
Legs
Leg extension pre 20lb x 45
Triple drop 110lb x 7,80lb x 7,60lb x 8
Backsquat 188lb x 7
Ham curl pre 20lb x 45
Triple drop 80lb x 7,50lb x 7,30lb x 8
Stiff legged deads 120lb x 9
Calf raise triple 90lb x 7,67lb x 8,52lb x 8
Good leg day,felt good on all lifts, back is twinging a little on the leg extensions ans squats, but i feel it is getting stronger.
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RE: Dozers Journal 2002/12/20 07:28:58 (permalink)
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Dec 20 Start: 5:25pm Finish: 6:00pm
Delts and Tris
Side lats pre 20lb x 35
Triple drop 80lb x 9, 50lb x 8, 35lb x 9
Seated dumbells Straight 77lb x 7
Triple drop 77lb x 7,55lb x 6,35lb x 6
Tricep pushdown triple 13 x 7,10 x 8,8 x 8*
*No of plates
Good workout apart from the fact the gyms airconditioner was only half working,felt as thou id taken a bath by the time id finished.1 more workout then a week off then the start of programm 2.Ill have a few questions tony that ill post up next week about programm 2.Mainly exercise swapping and so fourth.
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RE: Dozers Journal 2002/12/22 08:28:31 (permalink)
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Dec 21 Start: 4:10pm Finish: 4:50pm
Back and bis
Machine pullovers pre 35lb x 40
Triple drop 80lb x 9,60lb x 8,50lb x 9
Pulldowns straight 160lb x 8
Triple drop 150lb x 7,110lb x 8,80lb x 8
Deads straight 304lb x 8
Straight bar bis triple 80lb x 7,60lb x 6,30lb x 6
Good workout here,and the last for programm 1,ill be posting totals and measurments soon,and im looking forward to starting programm 2.
To one and all a merry christmas and a happy new year.
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RE: Dozers Journal 2002/12/27 23:31:33 (permalink)
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Tony, can you outline were u take rest between each set please. If you dont mind. thanks
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RE: Dozers Journal 2002/12/28 04:25:27 (permalink)
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Hey Hard-Gain joe,basically rests would look like this,
Pre-Exhaust
Rest
Triple drop
Rest
Straight set
Rest
Triple drop
Rest
And so fourth,i usually rested for about 2-3 minutes,a little longer after deads,say 5 minutes.
Any questions feel free to ask.No rest on the triple drop sets,as these are done one after the other.
Hope that helps
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RE: Dozers Journal 2002/12/29 11:14:33 (permalink)
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Hard-Gain Joe,

Dozer is spot-on in his advice, hope this helps mate.
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RE: Dozers Journal 2003/01/02 12:34:38 (permalink)
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Ok sorry i havent updated for a while,thanks to all the mods for having patience with me lol.
Ill have a full update done by saturday night,includung new measurements and totals for programm 1,and the first week of programm 2.
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RE: Dozers Journal 2003/01/05 13:46:48 (permalink)
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Ok big couple of posts coming up,
First off ill post gains for the 4 weeks of programm 1,
Chest:
Dumbbell flys 55lb upto 66lb
Bench 220lb upto 242lb
Legs:
Extension 100lb upto 110lb
Backsquat 198lb down to 188lb
Ham curls 70lb upto 80lb
Stiff legged deads 74lb upto 120lb
calf raise 75lb upto 90lb
Shoulders/Tris:
Side raises seated machine 60lb upto 80lb
Dumbbell seated 77lb stayed the same,raised in reps.
Tri pushdowns 10 plates upto 13 plates
Back/Bis:
Machine pullovers 65lb upto 80lb
Wide grip pulldowns 130lb upto 160lb
Dead lift 274lb upto 304lb
Straight bar bis 60lb upto 80lb
Good gains allover except for dumbells and squats,but ive reliased my weak points now and can work on them.Measurements came out like this,
L arm was 17" now 17.5"
R arm was 17" now 17.5"
L leg was 25" now 26"
R leg was 25" now 26"
Waist was 37" now 37" (Christmas splurge eating)
Chest was 43" now 44"
Shoulders was 50" now 51"
R calf was 15" now 16"
L calf was 15" now 16"
Was shocked to reliase id put on a inch in the calfs,as this is a hard gain area for me.Can see a long road to 17 thou.Will start to post results from programm 2.
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RE: Dozers Journal 2003/01/05 13:51:40 (permalink)
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Dec 30 Start:5:40pm Finish:6:25pm
Legs/Quads/Calfs
Back Squat 170lb x 5,170lb x 5,170lb x 5,170lb x 5,170lb x 5
Stiff legged deads 144lb x 5,144lb x 5,144lb x 5,144lb x 5,144lb x 5
Ham curls 60lb x 8,60lb x 8
Calf raise 88lb x 12,88lb x 12
Good workout,and i had some tips on Stiff legged deads,which should help me improve that lift soon.
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RE: Dozers Journal 2003/01/05 13:55:40 (permalink)
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Jan 2 Start:5:10 Finish:5:50
Chest/shoulders/Tris
Weighted dips 50lb x 5,50lb x 5,50lb x 5,50lb x 5,50lb x 5
Incline bench press 130lb x 8,130lb x 8,150lb x 8
Upright rows 60lb x 8,60lb x 7
Skull crushers 80lb x 8,80lb x 8
Tony id like to add maybe 1 or 2 sets to shoulders here,as i feel that the extra work may benifit,if i had to add a set of something what would you recommend?
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RE: Dozers Journal 2003/01/05 13:57:23 (permalink)
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No back this week as ive come down with bactarial tonsilitis.Will be back into the workout on wednesday.Not happy about it either i might add.BTW Ive dubbed this year:Year of the AB.
Im going to hunt these elusive creatures and coax them out into the open.
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RE: Dozers Journal 2003/01/10 02:59:03 (permalink)
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Jan 7th Start: 5:40 Finish: 6:40
Chest/Shoulders/Tris
Weighted dips 61lb x 5,61lb x 5,61lb x 5,68lb x 5,68lb x 5
Incline Bench Press 170lb x 8,170lb x 8,170lb x 6
Upright rows 94lb x 8,94lb x 8
Skull crushers 100lb x 8,100lb x 8
Good workout and im enjoying the change to 5x5 training.
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RE: Dozers Journal 2003/01/13 03:10:17 (permalink)
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Jan 10th Start:5:35pm Finish:6:40pm
Back/Bis
Deadlift 286lb x 5,286lb x 5,286lb x 5,286lb x 5,286lb x 5
Machine row 120lb x 8,130lb x 8,140lb x 8
Close grip chins set1 x 3,set 2 x 5*,set3 x 5,set4 130lb x 6
Olympic barbell curls 80lb x 4,60lb x 7
*Used straps after the first set.Last set was on a pull down machine.
Good workout and im thinking of adding 2 sets in a second exercise to bis,as in the past my arms respond better to a little volume work.
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RE: Dozers Journal 2003/01/13 13:27:33 (permalink)
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Jan 13th Start:5:35pm Finish: 6:25pm
Quads/Hams/Calfs
Back squat 220lb x 5,220lb x 5,220lb x 5,220lb x 5,220lb x 5
Stiff legged deads 162lb x 5,162lb x 5,162lb x 5,162lb x 5,162lb x 5
Ham Curls 70lb x 7,70lb x 7
Calf Raise (Seated) 108lb x 12,108lb x 12
Got a workout partner for legs,so i expect the squat numbers to move up a bit in the next few weeks.
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RE: Dozers Journal 2003/01/14 14:53:04 (permalink)
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Ok Tony,need some advice.I would like to change programm 2 to a 4 day split,with the extra day devoted to arms.SO basically taking the bi and tri work out of days 2 and 3 and doing it on a seperate day with a bit more volume.Any advice or problems you can see with me doing this.I have found that this works for me in the past.
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