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Dozers Journal

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TonyStarks
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RE: Dozers Journal 2003/01/20 09:54:55 (permalink)
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No problem at all mate, the point behind this programme is to routinely switch between 2 very different programmes. Just try to ensure that your focus for this programme is lifting heavy.

Personally I am not too keen on devoting a full day to arm training, my preferred 4 day split is...

Mon - Chest/Biceps
Tue - Quads/Hams/Calves
Wed - Rest
Thu - Shoulders/Triceps
Fri - Back/Traps
Sat - Rest
Sun - Rest

Best of luck mate.
#61
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Dozer
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RE: Dozers Journal 2003/01/21 07:55:13 (permalink)
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Ok Tony,ive caniblised your program 2 into a 4 day split that im more comftable with,althou there still is a lot of 5x5 work involved.What i need is a good shoulders/Tris work out based on this theory,as i want to improve strength in my shoulders.Ill be doing this workout for another 4-8 weeks,after that ill be doing a modified mass workout for 12-16 weeks,with maybe a bit of AS mixed in.Not sure about the AS yet as it has been 9 months since i last touched anything.And i have a habit of developing gyno (its really hard to get any anti-E stuff over here)Thanks in advance.
#62
TonyStarks
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RE: Dozers Journal 2003/01/22 15:04:38 (permalink)
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Ok, I'm not sure what you're doing for your other muscle groups but you could try the following...

Military Press 5x5
Upright Row 2x8
Lat Raise 1 set to failure

Close Grip Bench 3x6
Skullcrushers 3x8
#63
Dozer
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RE: Dozers Journal 2003/01/23 03:50:22 (permalink)
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Ok heres the new workout,let me know what you think.
Monday: Quads/calves/hams Same as programm 2
Tuesday: Shoulders/bis Same as what you posted above except ill be doing tris with chest unless there is a problem with that.Bis will be
Straight bar isolation curls on a preacher bench 5x5
Dumbbell curls or one arm hammer strenght curls 3x8
Wednesday:Chest/tris
Benchpress 5x5
Incline flys 3x8
incline bench 3x10
Tris as above
Thursady Rest/Cardio
Friday Back/Traps as per programm 2 with 2 sets for 8 reps of dumbbell shrugs thrown in.
Any probelms of improvements just let me know.Also im doing monday to wednesday with thursday off as this fits in my schedule perfectly.Also 20mins cardio done after every workout.
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RE: Dozers Journal 2003/01/30 01:23:47 (permalink)
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Ok once the site gets settled ill be back with a full post on the first week of training under my new workout.
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RE: Dozers Journal 2003/02/10 05:42:44 (permalink)
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Ok here goes,
Jan 10th Back/bis
Deadlifts 132lb x 5,220 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,6,5,5,3
Olympic barbell curls 80lb x 4,60lb x 7
Preacher curls 25lb x 8
Jan 13th Quads/Hams/Calves
Back squat 132 x 5,182 x 5,220 x 5,220 x 5,220 x 5
Stiff legged deads 162 x 5,162 x 5,162 x 5,162 x 5,162 x 5
Ham curls 70 x 7,70 x 7
Calve Raise 108lb x 12,108 x 12
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Dozer
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RE: Dozers Journal 2003/02/10 05:46:42 (permalink)
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Jan 15th Chest/Bis This is where i changed my workout around
Flat flys 55lb x 5,44lb x 5,44lb x 5,44lb x 5,44lb x 5*
Flat Bench 188lb x 5,188lb x 5,188lb x 5,188 x 5,188 x 5
Incline hammer machine 138 x 10,172 x 10
Preacher 60 x 8,70 x 7,70 x 5
Isolation curl 50 x 7,50 x 7,50 x 6
#67
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RE: Dozers Journal 2003/02/10 05:50:15 (permalink)
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Jan 16th Shoulders/Tris
Machine press with triple drop 100lb x 8,100 x 8,50lb x 8,30lb x 8
Side dumbell Raise 22lb x 8,22lb x 8,33lb x 6
Rear Delts Dumbbell 22lb x 8,22lb x 8,28lb x 8
Skulls 70lb x 10,70lb x 8
Pushdowns 100 x 8,100 x 8
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RE: Dozers Journal 2003/02/10 06:07:06 (permalink)
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Jan 17th Back/Traps
Deads 132 x 5,220 x 5,304 x 5,304 x 5,304 x 5
Machine row 140 x 8,140 x 8,140 x 7
Close grip pulldowns 130 x 6,130 x 6,130 x 6,130 x 6
Dumbbell shrugs 105lb x 8,105 x 8
#69
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RE: Dozers Journal 2003/02/23 05:42:54 (permalink)
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Ok,Mods this will be my last entry into this journal.Basically my workload has increased to the point,where i will no longer be able to update this journal at regular intervals.Id like to thank Tony for his advice and support,As well as the mods for be patient with me.Also Thanks to everyone else who posted there advice on questions i have had.Ill keep you all updated as to how the training goes.
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