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Old 05-05-2006, 04:31 PM   #1
Dubie
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Dubay's offseason log

Hey all, this is my first training log here with Intense Muscle, well any online forum in general. I love reading everyone elses journals and its very motivating to me to meet people like yourself.

I am currently a student at Valdosta State University, and I graduate in the fall. I will be working with the Head Strength and Conditioning coach here at VSU in my spare time outside of studies.

My goal is to bulk for about 1 to 2 years, to put on a lot of size and strength. I'd love to do another BB competition, but I want to be a lot more bigger than when I did it at age 20.

Ive been very lucky to have been taught some by Shawn Bellon "Future" about powerlifting. How to ATG Squat, proper Deadlift, to stop my tendency to over-train, and to damn well eat more. Hes an awesome guy, and am very lucky to be a part of this forum.

I am currently 180 lbs, and I will continue to work hard and gain strength and mass. 1st couple of weeks will be cruising to set some baselines, then ill work from there. I'll be training on Monday, Wednesday, Friday. AXBXAXX, BXAXBXX, etc.

A:
Chest: (1a) Incline DB Press, (2a) Hammer Press, (3a) Decline DB Press (Till I reach max DB weight which the gym only has up to 100lbs)
Shoulders: (1a) Standing BB Press, (2a) Smythe Machine Front press, (3a) Seated DB Press
Triceps: (1a) Dips upright, (2a) Decline DB Skulls, (3a) Close grip bench in smythe
B. Width: (1a) Rack Pull-ups, (2a) Hammer Pulldown, (3a) Pull-downs *back of the head to ears*
B. Thickness: (1a) Deadlift, (2a) BB Rows, (3a) T-Bar Rows

B:
Biceps: (1b) Preacher Curls, (2b) Seated DB Curls, (3b) Standing BB Curl
Forearms: (1b) Pinwheel Curls, (2b) Reverse Grip 1-Arm Cable Curls, (3b) Hammer Curls
Calves: (1b) Leg Press Calf Raise, (2b) Standing Calf Raise, (3b) Seated Calf Raises
Hamstrings: (1b) Sumo Presses, (2b) Seated Leg Curls, (3b) SLDL
Quads: (1b) Leg Press (Front Squat WM), (2b) ATG Squats (ATG Squats WM), (3b) Hack Squats (Hack Squats WM)

This routine will start next week, any critiques are welcome. Also, on off days (Maybe 2-3 times a week) ill be doing a little cardio work to increase my appetite, low intensity. Alternating days from Elliptical>Stairmaster>Tredmill. Abdominals and Neck will be considered on off-days as well. I also take Yoga-pilates on tuesday and thursday for fun/stress-relief/balace/flexabilty/look at attractive women!

Anyways, thats the plain so far. I won't be counting calories, just eating a ton of good food. The school has an awesome meal plan, and I can eat outside of school with meals I will prepare.

Wish me Luck!

-JD

Last edited by Dubie; 05-16-2006 at 08:06 PM.
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Old 05-05-2006, 09:14 PM   #2
back2frontjact
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Welcome to IM and to the journal section Dubie! Looking forward to watching your progress...

Julie
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Old 05-05-2006, 09:53 PM   #3
Dubie
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Thank you very much Julie.
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Old 05-08-2006, 02:58 AM   #4
BodyFangs
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Good luck with the journal!
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Old 05-08-2006, 11:28 AM   #5
Shawn "Future" Bellon
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Looks good John!
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Old 05-08-2006, 11:38 AM   #6
Dubie
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5/8/2006 Monday

A1

Inc DB Press
LT: X ; TT: 70x16

Stand BB Press
LT: X ; TT: 95x19

Dips (upright)
LT: X ; TT: BW+25x34

Rack Pull-ups
LT: X ; TT: BWx27

Deadlift
LT: X ; TT: 1x280x8 , 1x320x4

Felt awesome for a cruise workout, can't wait for leg day (my favorite). Ordered some cool new wrist wraps from APT, Lime Green ones, can't wait till they arrive! http://i.b5z.net/i/u/230085/i/Lime_Green.jpg Btw my weight lifting experience is about 8 years, took a year break from lifting from being severly over-trained. I'll start logging nutrition next week.

Last edited by Dubie; 05-08-2006 at 07:14 PM.
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Old 05-09-2006, 01:24 AM   #7
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Hey John! Good luck with your journal. Can't wait to watch your progress.

I got pink APT straps. Love mines. Lime Green ones are nice too! Cool!
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Old 05-09-2006, 01:44 AM   #8
BodyFangs
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Nice Deads man!
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Old 05-09-2006, 08:37 PM   #9
Dubie
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Thanks guys! Can't wait for B session Legs. May-mester starts tomorrow, first day of classes.
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Old 05-09-2006, 10:47 PM   #10
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Nice lookin' dips, Josh! And the deads were standout as well!
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Old 05-10-2006, 12:49 PM   #11
Dubie
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5/10/2006 Wednesday

B1

Preacher Curl (Using the short/thick straight bar, not counting the weight though)
LT: X ; TT: 50x13

Pinwheel Curls
LT: X ; TT: 30x27... (Way too light, I don't know why I just didnt go heavier, oh well next time ill try 40s?)

Leg Press Calve Raise
LT: X ; TT: 270x12 (Omg these were so painful, worse than squats or deads imo)

SLDL
LT: X ; TT: 275x6 (Pretty good)

Leg Press
LT: X ; TT: 630x8 (Light weight)

Front Squats (Widow Maker)
LT: X ; TT: 185x15 (Didn't get 20, omg these where killer lol I didn't want to push too hard as my back was getting exhausted, thus bad form was coming. I'll stick with this weight till I get 20 next time.)


Overall I think it was an ok workout for a cruise, I was exhausted after legs, after I stretched I lay down on the floor for a bit till I got the energy to go home postworkout meal. Now its time for recovery, eat eat eat!

Thanks for the support everyone, it means a lot!

Last edited by Dubie; 05-12-2006 at 03:19 PM.
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Old 05-10-2006, 08:05 PM   #12
adidamps2
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Dubie log looks good and your strength is just as impressive IMO. thats some good DEAD wt and leg press numbers. keep at it man.
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Old 05-11-2006, 11:22 PM   #13
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Hmm I am still a bit worried about my lower back being too over-trained from all the exercises, any suggestions?
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Old 05-12-2006, 01:26 AM   #14
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Quote:
Originally Posted by Dubie
Hmm I am still a bit worried about my lower back being too over-trained from all the exercises, any suggestions?
No such thing as over-training, only under eating and under sleeping

Seriously though, the lower back always seems to take longer to heal up compared to other body parts. It's hard to get blood flowing in there. If it were me i'd take it easy on standing exersices like bent over rows, squats, gms, etc... and go heavier on seated moments like leg presses, seated presses, etc... but thats pretty logical, i guess it's just a matter of resting up and active recovery until you can hit it hard again.

(try to keep on stretching best you can.)


Very impressed with the SLDL man, heavy weight!

Last edited by BodyFangs; 05-12-2006 at 01:28 AM.
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Old 05-12-2006, 12:13 PM   #15
back2frontjact
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I have the same problem with my lower back staying exhausted. I have really had to space my workouts out more than ever before. But I do agree with BF. Strong looking workout Dubie!!!

Julie
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Old 05-12-2006, 12:46 PM   #16
Dubie
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5/12/2006 Friday

A2

Hammer Strength Incline Press
LT: X ; TT: 270x12 RP

Smythe Front Press
LT: X ; TT: 155x12 RP

Decline DB Skulls
LT: X ; TT: 30x14 RP (Almost there...)

Hammer Pulldowns
LT: X ; TT: 270x15 RP

BB Rows
LT: X ; TT: 155x12 SS

Felt good, time to eat. Thank you all for your feed-back, you have no idea how much I appreciate it!

Last edited by Dubie; 05-13-2006 at 03:55 PM.
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Old 05-13-2006, 03:57 PM   #17
Dubie
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5/13/2006 Saturday

Rest

Today i'll study, and critique my diet that im trying to organize. Stomach feels crappy from trying dairy products again, yuck no more of that. Mainly eating crap today, it feels awesome.

Great news today, my new APT wrist wraps just came in the mail! I did have some old ass red ones, had them for years, kinda sad to retired them oh well.

Last edited by Dubie; 05-13-2006 at 06:04 PM.
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Old 05-14-2006, 11:41 AM   #18
Dubie
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5/14/2007 Sunday

Rest

Today is Mothersday, hope you all have a good one.
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Old 05-14-2006, 01:16 PM   #19
adidamps2
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rest up Dubie
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Old 05-15-2006, 01:03 PM   #20
Dubie
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5/15/2006 Monday

B2

Seated DB Curls
LT: X ; TT: 40x17

Reverse Grip 1-arm Cable Curls
LT: X ; TT: 45x15

Standing Calve Raise
LT: X ; TT: 120x12

Seated Leg Curls
LT: X ; TT: 100x34

Full Squats (Hi-bar Close Stance)
LT: X ; TT: 275x8

Full Squats (Hi-bar Close Stance) *Widow Maker*
LT: X ; TT: 185x15

Had trouble sleeping last night, as usual, got about 5 hours of sleep. Hopefully soon my body will start sleeping more soundly soon, I think cardio will help a lot starting this week.

Awesome workout today, full range of motion, no cheating it was perfect. Tired as hell though. But I am happy and I got a good place to start in my routine. Now its time to rest/eat/work/study.

Last edited by Dubie; 06-12-2006 at 08:11 PM.
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Old 05-15-2006, 01:05 PM   #21
Dubie
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Quote:
Originally Posted by adidamps2
rest up Dubie
Thanks Adid, I tried to rest. Hope you had a good one too.
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Old 05-15-2006, 09:40 PM   #22
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Quote:
Originally Posted by Dubie
5/15/2006 Monday

B2

Seated DB Curls
LT: X ; TT: 40x17

Reverse Grip 1-arm Cable Curls
LT: X ; TT: 45x15

Standing Calve Raise
LT: X ; TT: 120x12

Seated Leg Curls
LT: X ; TT: 100x34

Full Squats (Hi-bar Close Stance)
LT: X ; TT: 275x8

Full Squats (Hi-bar Close Stance) *Widow Maker*
LT: X ; TT: 185x20

Had trouble sleeping last night, as usual, got about 5 hours of sleep. Hopefully soon my body will start sleeping more soundly soon, I think cardio will help a lot starting this week.

Awesome workout today, full range of motion, no cheating it was perfect. Tired as hell though. But I am happy and I got a good place to start in my routine. Now its time to rest/eat/work/study.
Nice leg curls.
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Old 05-15-2006, 10:13 PM   #23
Dubie
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Yeah man I was pleased today, it'll only get better.
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Old 05-15-2006, 10:35 PM   #24
Shawn "Future" Bellon
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Nice job you hick!
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Old 05-16-2006, 11:18 AM   #25
Dubie
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5/16/2006

Cardio

Elliptical @ 20min on Fatburn / 128 bpm. Don't need to do more, just gotta eat more. Going to invest in some ear plugs, its a little noisy where I am staying atm.

Last edited by Dubie; 05-16-2006 at 04:29 PM.
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