JD Derks wkout log

[JD Derks]

3/6/06
chest
*flat bb bench
135x12/185x8/225x2-warmup sets
db flat bench
80x8/90x6/90x6/95x3
db inc bench
60x8/65x6/70x4/65x3
dips
BWx10/x8/x8/x6
cable flyes supset w/press downs
35x8 95x8/42.5x6 95x6/42.5x6 95x6/35x6 95x6
(the cable mach only goes to 95. any suggs. also I do alot of db work. should I switch to bb work instead. I am trying to build more strength than muscle but build muscle too.)

[JD Derks]

it has been a week since I posted any workouts. It was midterms week. I have just started an 8 week power program by ED Coan. here was my first day.
monday 3/13 SQUAT day
45% wkld for 10/65% for 5/85% for 3/90% for 1 =
101x10/146x5/191x3/202x1 then 225 for 3 sets of 10
-Leg press(not your normal press. the foot platform stays, you move)
330x10/370x10/400x10(only goes to 400 any sugs on an alt exercise?)
-Leg ext.
190x10/200x10/200x10
-Ham curls
170x10/180x9/170x10
-Seated calf
140x10/160x10/160x10

[JD Derks]

Tues. 3/14 bench day
same perc. ratefor warm-up 45%, 65,85,90%perc of workload.
BB-Bench-95x10/135x5/175x3/185x1/205x10/205x8/195x9
Inc.Bench-155x10/145x10/145x10
Dips-BWx10/+25x8/BWx10
DB Flyes-40x10/45x8/40x10

These workouts are alot shorter that what I'm used to but man they really kick my a$$. This workout is supposed to add 30+ lbs to your max lifts in 8 weeks. So I'm working my butt off trying to gain as much as possible. :D:

[Nicolette L.]

I am curious on how it will all work out. Keep us posted on your gains. It sounds pretty awesome.

[JD Derks]

First of all thanx Nicollette for posting a reply. After wed. my off day, it was time for deads.
same perc rate as before.
145x10/205x5/270x3/285x1/315x10/335x10/335x10(last set w/straps)
-BB Rows-225x10/225x10/225x8
-Wide grip pullups-3 sets of 10 with someone assisting at my feet(not my strong suit.)
-Stiff leg Deads-185x10/185x10/205x10
-Shrugs-205x10/185x10/185x10. Didn't use straps until the last set. Made it alot easier. Don't know whether to use straps or not, as I really want to develope grip. If anyone has any input I would greatly appreciative. :BP:

[Nicolette L.]

Ok it has been over a week since you posted in your journal. How is training? New Gains? New PR's?

[JD Derks]

OK it has been one week since I last posted. It was spring break this week and I had a chance to get alot of hours in at my job and make a little xtra cash. So because of the very little time spent at the gym I am going to start the 8 week program all over.
3/27/06- squat day
105x10/155x5/205x3/215x1//235x10 for 3 sets
-leg press//400x10 for three sets-400 is as high as the machine goes, any sugs on alt excercises?
-leg ext//190x10/200x10/200x10
-seat ham curls//160x10/175x10/165x10
-seat calf//170x10/165x10/165x10
went a little heavier than before, have a better feel for weights to use.

[Nicolette L.]

I was just curious. I am sure you will do fine. Don't be to hard on yourself.