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#432424 - 05/20/11 11:37 AM Re: Creaky Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
After 13 weeks of lifting on Dorian Yates’s “Blood & Guts” Routine, here are my starting stats and current stats.

STARTING

Barbell Decline Bench Press 1RM = 256 lbs
Dumbbell Incline Bench Press 1RM = 201.6 lbs (100.8 lbs per arm)
Dumbbell Fly 1RM = 162.13 lbs (81.065 lbs per arm)
One-Arm Dumbbell Concentrated Curls 1RM = 81.06 lbs (per arm)
Barbell Curl (to burn off last of muscle) 1RM = 125.99 lbs

Dumbbell Pullovers 1RM = 128.26 lbs
Closed-Grip Front Lat Pulldowns (Machine) 1RM = 234 lbs
One-Arm Dumbbell Row 1RM = 135.2 lbs (per arm)
Barbell Bent Over Row 1RM = 273 lbs
Barbell Deadlift 1RM = 333 lbs

Dumbbell Shoulder Press 1RM= 136.79 lbs (68.395 lbs per arm)
Dumbbell Lateral Raises 1RM = 81.59 lbs (40.795 lbs per arm)
Dumbbell One-Arm Delt Raise 1RM = 28.79 lbs (per arm)
Dumbbell Bent Over Delt Raise 1RM = 124.13 lbs (62.065 lbs per arm)
Tricep Pushdowns (Machine) 1RM = 158.33 lbs
EZ Bar Lying Closed-Grip Extension 1RM = 145.66 lbs
Seated Tricep Press 1RM = 85.33 lbs

Leg Extentions (Machine) 1RM = 333.33 lbs
Barbell Front Squats 1RM = 344.53 lbs
Lying Leg Curls (Machine) 1RM = 150 lbs
Barbell Stiff-Legged Deadlifts 1RM = 330.66 lbs
Standing Barbell Calf Raises 1RM = 366.66 lbs
Seated Calve Raises 1RM = 366.66 lbs

Current

Barbell Decline Bench Press 1RM = 310.79 lbs
Barbell Bench Press 1RM = 316 lbs
Dumbbell Incline Bench Press 1RM = 240.8 lbs (120.4 lbs per arm)
Dumbbell Fly 1RM = 221.2 lbs (110.6 lbs per arm)
One-Arm Dumbbell Concentrated Curls 1RM = 93.73 lbs (per arm)
Barbell Curl (to burn off last of muscle) 1RM = 143.33 lbs

Dumbbell Pullovers 1RM = 166.66 lbs
Closed-Grip Front Lat Pulldowns (Machine) 1RM = 272.33 lbs
One-Arm Dumbbell Row 1RM = 178.66 lbs (per arm)
Barbell Bent Over Row 1RM = 333.33 lbs
Barbell Deadlift 1RM = 366.66 lbs

Barbell Shoulder Press (Military Press) 1RM= 196.33 lbs
Dumbbell Lateral Raises 1RM = 130.66 lbs (65.33 lbs per arm)
Dumbbell Bent Over Delt Raise 1RM = 224 lbs (112 lbs per arm)
Tricep Pushdowns (Machine) 1RM = 256.66 lbs
EZ Bar Lying Closed-Grip Extension 1RM = 175 lbs
Lying Tricep Press 1RM = 246.66 lbs

Leg Extentions (Machine) 1RM = 333.33 lbs
Barbell Front Squats 1RM = 344.53 lbs
Lying Leg Curls (Machine) 1RM = 153.33 lbs
Barbell Stiff-Legged Deadlifts 1RM = 366.66 lbs
Standing Barbell Calf Raises 1RM = 366.66 lbs

I changed a few exercises up and removed some of the original lifts. Most lifts I made some really good gains. I suffered in the legs and is an area I need to make more improvement. During these 13 weeks I actually missed quite a few weeks of doing legs as time did not permit, some pains in my knee (always have some problems) and also sure laziness. I actually had dropped in this area and took me time to just get back to where I was. I realize to make even more gains in other areas I need to get this up to snuff and is something I’m going to be focusing on.

I just finished my tactical bicycle training with the RCMP and will be riding more so hopefully this will aid in this area.

That is it in a nut shell. Blood & Guts is worth doing and would recommend for anybody; thanks Cord.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#432449 - 05/22/11 08:15 AM Re: Creaky Mods Journal [Re: Dereck]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Impressive gains big fella smile . The routine may be a lesson to all about the importance of intensity over volume, but your personal example is a lesson that dedication, patience, and application, are the most valuable tools for success, and that the person, not the programme is the key to success. smile
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#433716 - 08/25/11 08:08 PM Re: Creaky Mods Journal [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
After a summer layoff of 3 weeks off, 2 weeks on, 2 weeks off I decided it is back to working hard again. I'm 3 weeks back into lifting and today was an awesome arm workout. Here is part of my bicep workout.

One-Arm Seated Concentrated Curls; per arm:

44 lbs x 18 = warm up; 60 seconds
54 lbs x 16 = easy lift; 60 seconds
64 lbs x 12 = moderate lift; 60 seconds
74 lbs x 8 = failure; no break
95 lbs x 19 = standing barbell curl to failure; no break
70 lbs x 18 = standing barbell curl to failure

One-Arm Seated Concentrated Curls; per arm - 1RM = 93.73 lbs

After all of this time off I am back to where I was and they way I'm lifting I will make better gains.

I changed up my workout slightly due to I need more time for my wife and life.

1. Chest
2. Biceps
3. Back
4. Delts & Triceps
5. Legs

I try to do all in a weekday but doesn't always work however I'm getting 4 days in most times. The only thing different is I broke out the Chest and Bicep day to separate to afford more time. I am taking up a lot of time working coming home and then working out leaving my wife to always have suppers made and such; I need to share more of that.

I have found I CANNOT work out my Legs with the next day Chest; I need a minimum of 2 days between to get the best lifts out of me. This means when life gets in the way I have to arrange this schedule a bit but I get all muscle groups hit.

Today, 2079 days lifting. Got to keep it going even when I don't feel like lifting. Got to keep from "going through the motion" and put my all into it. Lots to work on. Also have to introduce cardio; I'm starting to get some unwanted weight that I don't need. I'm at 208 lbs (5'8") and could afford to lose 5 or more pounds. Time to get back to skipping and thinking about getting a heavy bag and put in the garage. Still want to lift for life.

Over and Out.



_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#433734 - 08/28/11 07:33 AM Re: Creaky Mods Journal [Re: Dereck]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Great stuff Dereck smile I am giving the HIT a rest for a bit as my adaption rate dropped off.

Currently my workouts look like this:

Workout 1:
Bench 5x12*
Barbell upright Row 3x12*
Seated Row 5x12*
Tricep Pushdowns 3x12*
Leg Press 5x12*

Workout 2:
Incline Press 5x12*
Hammer Grip Pull ups 5x12*
Shoulder Press 3x12*
Bicep Curls 3x12*
Dumbell Lunges 5x12*

Workout 3:
Heavy Bag: 6-8 x 3 minute rounds (depending on how my knee is feeling)
Bridging work (variety) 5-8 sets.

* means I am using a weight where at 12 reps on 1st set, I could manage 1 or 2 more. I rest only 40 seconds between sets,and all subsequent sets are to failure. I set a fast controlled rep tempo, and try and keep point of failure above 5 reps by the last set, even if I have to use rest-pause. Very intense.

Weekly structure is as follows:

Week 1: mon-fri - 1,3,2,3,1
Week 2: Mon-fri - 2,3,1,3,2

_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#433822 - 09/13/11 12:24 AM Re: Creaky Mods Journal [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Finally, 405 lbs for Deadlift. smile Now time to set my new goal for 425 lbs.

EDIT: And lost 5 lbs. Still need to lose some more fat by doing some dang cardio.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#433825 - 09/17/11 03:43 PM Re: Creaky Mods Journal [Re: Dereck]
Kimo2007 Offline
Veteran

Registered: 03/31/07
Posts: 1057
How do you guys feel about compound exercises exclusively?

Example, when I travel I am limited to what the hotel gym provides which varies to almost nothing, to decent. I also have limited time so I've come down to finding a way to do basic stuff.

Push ups, dips, pull ups for upper body.

Squat rack, lunges for lower body.

Because time us usually limited I do all in one workout, and skip a day then reverse the order.

Keep in mind this is just on the road, at home I have full workout of Muay Thai/BJJ with tons of core work all built in.

Thoughts?
_________________________
Undefeated in all of Asia!

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#433827 - 09/17/11 05:02 PM Re: Creaky Mods Journal [Re: Kimo2007]
choonbee Offline
Member

Registered: 02/26/11
Posts: 195
Originally Posted By: Kimo2007
How do you guys feel about compound exercises exclusively?

Push ups, dips, pull ups for upper body.

Squat rack, lunges for lower body.

Because time us usually limited I do all in one workout, and skip a day then reverse the order.

Thoughts?


That sounds like a very good routine to me. Simple and basic. It's not so much that it will run you into the ground, so you can crank up the intensity without killing yourself for the rest of the day. You can knock it out pretty quickly, and it hits most everything that needs to be hit.
I feel that compound exercises are way superior to isolation exercises. You're getting more bang for the buck, so to speak, because they incorporate more muscle groups per exercise, plus other muscles come into play for balancing, especially in the lower body exercises.
I like it.
_________________________
Insert profound martial arts quotes or tough guy phrases here.

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#433894 - 09/29/11 09:27 AM Re: Creaky Mods Journal [Re: choonbee]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
416 lbs for Deadlift; it motivates me to push on for more.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#433899 - 09/29/11 10:21 AM Re: Creaky Mods Journal [Re: Dereck]
MattJ Offline
Free Rhinoplasty!
Prolific

Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
Over 400lbs! You are a beast, Dereck! Really impressive.
_________________________
"In case you ever wondered what it's like to be knocked out, it's like waking up from a nightmare only to discover it wasn't a dream." -Forrest Griffin

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#433900 - 09/29/11 12:00 PM Re: Creaky Mods Journal [Re: MattJ]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
At my strongest I was 34 years old; I'm now 43 and I have exceeded many of feats. I can't bench or squat as much but getting there; so close; probably only 16 lbs for my bench and if I had to guess on squats; 25+ lbs. I can Deadlift more and can curl more. Probably about the same for Military Press.

I have refocused as of lately. I have also learned more about my body. I need MORE rest; 48 hours between lifts is not enough and I can easily do a week between lifts and make gains.

I haven't taken supplements for years; have thought about it but have opted not to right now as daughter going through college and she is a priority; little things like this will have to wait and to be honest I get what I need. I do however need to do cardio; have been putting that off. I have putted on some unwanted weight; not a lot but I'm anal about that so drives me nuts. I also need to eat a little cleaner. I was doing so well however I need to do a little more. Plus also finding it hard to find a balance between eating enough and not enough.

Things are going great; couldn't be happier with the progress.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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