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Dozers Journal

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Dozer
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2002/11/24 01:41:10 (permalink)

Dozers Journal

Hey guys,
Im starting on Tony starks program 1 tomorrow, and after conversing with tony Via email,I thought I would keep an online training journal to document my progress.
The workout will follow program 1, with exercise changes where allowed. Split is as follows,
Monday-Chest
Tuesday-Quads/Hams/Calves
Wednesday-Rest
Thursday-Shoulders/Triceps
Friday-Back/Traps
Sat-Rest
Sun-Rest

Im also starting a diet on monday to basically lean out while trying to grow into what im loosing fat wise.

Current stats are:
BodyWeight 231lb
While i havent had an accurate bodyfat measurement, i would put it roughly in the 17-23% Range.
Im hoping to get this down to 14% by the end of this summer and then go into a bulking phase next fall/Winter.
Workout 1 should take me up to the start of christmas week,where i will take a week off between the end of program 1 and the start of program 2.ALso the gym is open limited hours that week,so it seemed a good idea.
Weights should vary widely between week 1 and 2 as i try and get my bearing on what weights i should be using.

No measurements available at the moment, but i hope to have something online by the end of the week.

Any comments and or opinions are welcome.


#1

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    Zack
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    RE: Dozers Journal 2002/11/24 01:50:01 (permalink)
    Good to see another journal going. I look forward to watching your progress. Good luck with everything!
    #2
    TonyStarks
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    RE: Dozers Journal 2002/11/24 10:45:43 (permalink)
    Best of luck mate, I'll make this a sticky.

    Here is a link to the programme Dozer is basing his routine on.

    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=21181
    #3
    ozzy
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    RE: Dozers Journal 2002/11/24 12:48:15 (permalink)
    Good luck bro. I would make a note of all your stats

    Height
    weight
    chest
    arms
    quads
    calves
    waist
    shoulders

    and get yourself some cheap calipers to do a rough bf estimate. Even if it is not 100% accurate you can still gauge your progress.

    All the best bud
    #4
    Dozer
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    RE: Dozers Journal 2002/11/25 07:07:10 (permalink)
    Nov #25 Monday Start:4:35pm Finish: 5:10pm
    First update on this new training program.Did chest today and seemed to get the weights pretty close to what ill be doing.Sets went like this:Dumbbell Flys
    Pre exhaust set 33lb dumbbells x 20 reps. Will lower this slightly next week to get a few more reps.

    Working Set: 55lb x 8
    44lb x 6
    39lb x 7
    Felt fairly good here althou i would like to get the form just a little stricter,as this is a exercise i dont do often.

    Bench press:Straight set was 100kg x 10
    Triple drop set : 100kg x 8
    80kg x 6
    60kg x 6*
    * Last 2 reps were assisted.
    Finished off the workout with 20mins cardio then home. Will be finishing every workout with 20mins cardio and maybe 30mins on Sat(Depending on how i feel).
    Did some measurments today, they are as follows:
    Left Arm: 17"
    Right Arm:17"
    L Leg:25"
    R Leg:25"
    Waist:37"(needs work lol)
    Shoulders:50" *
    Chest:43"
    R Calve:15"
    L Calve:15"
    Height:5F11"
    Weight:103kg 226.6 pounds.
    Body Fat:Still waiting on a pair of calipers to measure this.
    *Was not sure how to do an accurate measurement of my shoulders,so i put my arms by my side and went around the outside of my chest across the side delts.
    Kik ass pump on leaveing the gym and my tris felt like they had a solid outing as well.See you all tomorrow when i update legs.

    #5
    TonyStarks
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    RE: Dozers Journal 2002/11/25 09:10:59 (permalink)
    Good going mate.

    Try to get more reps into the pre-exhaust set if possible, I aim for 60.

    Legs will hurt.
    #6
    Dozer
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    RE: Dozers Journal 2002/11/26 07:55:44 (permalink)
    Nov #26 Start:5:25pm Finish: 6:00pm
    Legs,
    Leg extension Pre 30lb x 30
    Triple drop 100lb x 8, 70lb x 6, 50lb x 6
    Back Squat 198lb x 7
    Ham Curls pre 20lb x 40
    Triple drop 70lb x 6, 50lb x 6, 30lb x 8
    Stiff legged deads 74lb x 10*
    Standing calf Raise 75lb x 10, 60lb x 7, 45lb x 6
    *Recovering form a previous back injury doing leg press,slowly raising the weight as i rehab.
    Yes Tony legs hurt like hell, there was a few times where i thought,just walk out and go home,but the motivation to finish it overwhealmed me.Glad i did.
    Even managed 20 mins bike after for cardio.Im still trying to work out the weights to use for preexhaust, as im aiming for the 45-60 rep barrier.
    Tomorrow is a rest day(Thank god) and ill be doing just that.Been having a few days here where the temp has been ridiclous(38c+)and that doesent make for good sleeping.Hopefully will be a bit more refreshed on thursday.
    #7
    Dozer
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    RE: Dozers Journal 2002/11/27 03:30:52 (permalink)
    Tony where would you recommend i add abs to this routine??
    #8
    Zack
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    RE: Dozers Journal 2002/11/27 03:37:20 (permalink)
    I'm not Tony, but I'd just add in abs about 2x a week, whenever you can fit them in best.
    #9
    Dozer
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    RE: Dozers Journal 2002/11/27 04:29:46 (permalink)
    Thanks Zac.
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    ozzy
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    RE: Dozers Journal 2002/11/27 07:44:37 (permalink)
    Once a week is ample. You are doing squats and deads so they will get a good workout there.
    #11
    TonyStarks
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    RE: Dozers Journal 2002/11/27 10:35:40 (permalink)
    I agree with ozzy, train them once per week wherever you get the time.
    #12
    Dozer
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    RE: Dozers Journal 2002/11/27 11:09:50 (permalink)
    Any idea on how many sets??
    Also guys i plan on 20mins cardio after each training day, should i be adding any more cardio,as i am only trying to loose fat slowly while trying to grow into what im loosing??
    #13
    TonyStarks
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    RE: Dozers Journal 2002/11/27 12:12:40 (permalink)
    I typically keep to 5 sets in total, each taken to failure.

    IMO a good time to train abs is prior to Squatting as a warm-up for your trunk.
    #14
    Dozer
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    RE: Dozers Journal 2002/11/28 07:39:48 (permalink)
    Nov 28 Start 5:35pm Finish 6:10pm
    Shoulders/tris
    Ok its official, the gym just kiked my ass.
    Side lats pre exhaust 20lb x 38
    Triple Drop 60lb x 11, 45lb x 7, 30lb x 7
    Seated dumbbell
    88lb x 4 *
    Triple drop
    77lb x 7, 61lb x 4, 39lb x 4
    Tricep pushdown triple drop
    10 plates x 12, 7 plates x 11, 4 plates x 11**
    *Bit heavy there will drop it a little next week
    ** Need to find out what these weigh.
    Swapped out the machine dip for pushdowns. Am going to change that exercise 2nd time round on this program to CG bench.
    All lifts felt good except the dumbbell straight set. Over judged the weight there and will lower next week. Holy hell did that triple on dumbbells hurt. Was aching for a good 5 mins after that.Will see how back goes tomorrow.
    #15
    Dozer
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    RE: Dozers Journal 2002/11/28 08:02:48 (permalink)
    Tony, would it be allright if i swap out upright rows for dumbbell shrugs?? I just like this movement a little better for traps.
    #16
    TonyStarks
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    RE: Dozers Journal 2002/11/28 18:52:19 (permalink)
    Dozer,

    I assume you are reffering to the chest/shoulder/triceps workout in programme 2?

    Feel free to swap away but remember that you are looking to hit your delts on this day not traps. Upright rows will hit your delts whereas shrugs will most likely not. Traps will be also be hit a little but will get a good workout on back day when you're deadlifting.

    Hope this makes sense mate.
    #17
    Dozer
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    RE: Dozers Journal 2002/11/29 01:00:49 (permalink)
    Yeah was talking about program 2,but i dont have to worry about that for another 3 weeks. Yep makes perfect sense,and I want to follow this workout as closly as possible to see what gains i can get.
    #18
    DerMalePhonkMann
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    RE: Dozers Journal 2002/11/29 04:34:45 (permalink)
    Jesus, 11 reps with 60lbs on lateral raises, you must have some set of delts!
    #19
    Dozer
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    RE: Dozers Journal 2002/11/29 07:34:20 (permalink)
    Nov 29 Start:5:20pm Finish 6:05pm
    Back/Bis
    Machine pullovers pre 15lb x 70
    Triple drop 65lb x 12, 55lb x 10, 40lb x 10
    Wide grip pulldowns straight 130lb x 10
    Triple drop 130lb x 8, 100lb x 6, 70lb x 7
    Deadlift Straight 274lb x 9
    Hammer dumbbell curls, 55lb x 6, 38lb x 6, 28lb x 8
    Felt fairly good to day after a decent nights sleep. Would like to a bit heavyer on the pre for pullovers.
    quote:
    Jesus, 11 reps with 60lbs on lateral raises, you must have some set of delts

    Sorry should have put in that these were done on a seated side laterial machine, am going to swap to dumbbells for weeks 9-12.Althou i wish i could dumbell 60lb for side delts =).
    2 rest days and im looking forward to the break.Might do a bit of cardio tomorrow morning if i get up early enough.
    #20
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