V1hyps Training Journal

[v1hyp]

What's up everyone! I was going through some of my old post/subscriptions on here and found one of my old training journals and since I just started a 2-way split (which I haven’t done in some time) I thought I would try and get one going again. I will attempt to post on here at least once a week if not more often. School keeps me busy so I can’t promise anything

WK1: 11/23-11/27
**So, I’m going to start off by stating due to age, injuries and a general wear and tear from the 40 plus years of hitting the iron and being in the military has required me to incorporate a few warm-up exercises into my routine prior to starting the workout. I didn’t feel a need to post those here.
A1:

• Life-Fitness (LF) Incl-Press: 20rp: 210-21
• LF-Seated Shoulder Press: 20rp: 155-25
• Floor Skulls (EZ-Bar): 30rp: 60-32
• Asst-Chins Machine: 20rp: 100-27
• Smith Machine (SM) (dead stop) Rows (Bar weight not added): 8/10: 150-9 & 10/12: 100-12
• Abs: Rev Leg Raises & Floor Crunches: 3 sets each to Failure

B1:

• EZ-Bar Cable Curls: 30rp: 42.5-32
• DB Hammers: 15ss: 30-17
• LF-Hacks (Calf press): 30rp: 90-29
• LF-Seated Leg Curls: 30rp: 90-31
• Leg Press: 10/12 & WM: 830-13 & 660-20
• LF-Seated Leg Curl: (post leg press) WM: 55-27

A2:

• LF-Declines: 20rp: 215-21
• Seated Smith Front Shoulder Press: 20rp (Bar weight not added): 75-21
• LF-Seated Dips: 30rp: 160-31
• Seated FLPD’s: 20rp: 120-21
• Bent Over DB-Rows: 8/10 & 10/12: 90-10 & 65-12
• Abs: Captain's chair leg raises & Cable rope crunches

[v1hyp]

WK2: 11/30-12/4
Week #2 in the books. Everything went well; however, I think I’ll be making some adjustments (moving some exercises around) in order to have better continuity/recovery from one workout to the next

B2:

• Seated Incline DB-Curls: 25rp: 30-22
• DB-Pin Wheel Curls: 15ss: 27-17
• Seated Calf Raises: Dante Style 15ss: 10-15
• LF-Lying Leg Curls: 30rp: 75-28
• V-Squats: 8/10 & WM: 300-12 & 150-20
• Lying Leg Curls: WM: 40-25

A3:

• DBFB: 20rp: 85-23
• Standing Mil-Press: 20rp 105-23
• SB Tri-Ex (Dusty Style): 30rp: 75-22 (way off on theses, might lower the weight)
• Rack Chins: 20rp: Body Weight (BW): 19
• Abs: (Army PRT movement) The Rower: 3xFailuer

B3:

• EZ-B Curls: 30rp: 80-25
• SB G-Curls: 15ss: 30-17
• Standing Calf Raises: 20rp: 155-22
• DB-Leg Curls: 30rp: 22-26 (done with a 4 count negative)
• HS Hack Squat Machine: 10/12 & WM: 155-12 & WM: 50-22
• Lying DBLC: WM: 10x22

[v1hyp]

WK#3: 12/7-12/11
Good week! As I mentioned in the previous week, I made a few changes (moved stuff around) to the workouts.
A1:

• LF, Inc-Press: 20rp: (210-22) 215-22
• LF, Seated Shoulder-Press (SSP): 20rp: (155-25) 165-25
• EZ-Bar Floor Skulls: 30rp (60-28) 60-30
• Assisted Chins: 20rp: (100-27) 90-23
• BB Bent Over Rows (Dead Stop Rows): 8/10: 135-12 & 12/15: 115-15
• Bent Over Low Rope Pulls: WM: 24.5-25

B1:

• EZ-Bar Cable Curls: 30rp: (42.5-32) 45-34
• DB Hammers: 15ss: (30-17) 32-16
• LF-Hacks (Calf press): 30rp: (90-29) 110-23
• LF-Seated Leg Curls: 30rp: (90-31) 95-30
• Leg Press: 10/12 & WM: (820-13 & 660-20) 830-12 & 665-25
• LF-Seated Leg Curl: (Post leg press) WM: (55-27) 65-25

A2:

• DBFB: 20rp: (85-23) *Changed to 30rp: 80-27
• Standing Mil-Press (MP): 20rp (105-23) 110-25
• LF-Seated Dips: 30rp: (160-31) 165-33
• Seated FLPD’s: 20rp: (120-21) 125-26
• Rack Dead’s: 6/8 & 12: (295-10) 305-8 *Dead stop each rep* & 245-12 *Touch and go*
• Abs: Military exercise called the rower: 50rp: BW-43

[v1hyp]

12/14-12/18 Week #4
Good week! Also moved some exercises around.
B2:

• DB-Curls: 30rp: (30-22) 30-27
• SB Revs-Curls (G-Style): 15ss: (30-17) 35-17
• Seated Calf Raises: Dante Style 15ss: (10-15) 20-14
• LF-Lying Leg Curls: 30rp: (75-28) 80-36
• HS Hack Squat Machine: (10/12 & 15: 155-12 & WM: 50-22) 155-14 & 55-21
• Adduction Mach: WM: 80-24

A3:

• Decline Mach Press: 20rp (215-21) 220-28
• DB Shoulder Press (Seated): 30rp 35-32
• Lying Tri-Ex (Dusty Style off a bench press): 30rp: (75-22) 60-29
• Rack Chins: 20rp: (Body Weight (BW): 19) BW-22
• Abs:
  • Capt. Chair Leg Raises 3x12/12/12
  • Kneeling Rope Crunches: 50rp: 50-38

B3: (Everything just felt good today)

• EZ-B Curls: 20rp: (50-25) 60-29
• SB Rev-Curls: 15ss: (30-17) 35-15
• LF. Hack Calf Press: 20rp (110-29) 130-26
• DB-Leg Curls: 30rp: (22-26) 25-35
• Leg Press: 10/12 & WM: (830-12 & 665-25) 840-14 & 670-21
• Lying DBLC: WM: 10x22 (Not Done Today)

[LG1]

I will be following along...

[v1hyp]

I will be following along...

Thanks!!

[v1hyp]

12/20-12/24 Week #5
Other than tweaking my lower back during my A2 workout, the week went well. I think I might have another week or two before I throw a de-load in. That is unless my lower back takes longer than I think it does to recover.
A1:

• LF, Inc-Press: 20rp: (215-22) 225-20
• Seated SP: 20rp: (165-25) 175-24
• EZ-Bar Floor Skulls: 30rp (60-30) 60-32
• Assisted Chins: 20rp: (90-23) 85-24
• BB Rows (Dead Stop Rows): (8/10: 135-12 & 12ss: 115-15) 160-10 & 120-14
• Abs #1
  • Rev Decline Leg Raises: 50rp: Lv1: 36
  • Floor Crunches: 3xF: 15,15,15

B1: (Trained at a different gym which meant different equipment)

• SB- Cable Curls: 30rp: (45-34) 50-29
• DB Hammers: 15ss: (32-16) 35-13
• LF-Hacks (Calf press): 20rp: (110-23) 115-23
• Hoist Mach-Seated Leg Curls: 30rp: (95-30: Life Fit Mach) 140-32
• V-Sqts: 810 & WM: (300-12 & 150-20) 305-10 & 155-15
• LF-Seated Leg Curl: (Post leg press) WM: (65-25) Not done..

A2:

• DBFB: 30rp: (80-27) 80-28
• Standing Mil-Press (MP): 20rp (110-25)115-21
• LF-Seated Dips: 30rp: (165-33) 175-31
• Seated FLPD’s: 20rp: (125-26) 130-24
• DB Rows (Dead Stop): 8-10: 95-7/8 (L/R) & Not done hurt back
• Abs:
  • Couldn’t do rowers, due to back so I did floor crunches 3xF 25,20,15: 60 reps

[v1hyp]

12/28-01/01 Week #6:

Well, as far as weeks ago, I would not say that this last week was my best. I’m still dealing with tweaking my lower back last Thursday which means that although I was able to “beat the logbook” on some movements, the pain/stiffness of my lower back hindered my ability to do so on a few others (**). With my back still being an issue, I’m going to take a few weeks doing some other things until I feel it’s good. I’ll try and post what I’m doing as time permits.

B2:

• DB-Curls: 30rp: (30-27) 30-29
• Pin Wheels: 15ss(35-15) 37-12
• Seated Calf Raises: Dante Style 15ss: (20-14) 20-17
• Lying Leg Curls: 30rp: (80-32) 85-24
• **Leg Press: (840-14 & 670-21) 630-3/10rep (1min rest periods between)
• Lying leg Curls: WM 40-22

A3:

• Decline Mach: 20rp (220-28) 230-26
• DB Shoulder Press: 30rp (35-32) 37-31
• Lying Tri-Ex (Dusty Style): 30rp: (60-29) 60-31
• A-Chins: 20rp: (Body Weight (85-24) 80-22
• **No Rack Dead’s (Hyper-Ex) 3-F (with a 15 count RP style) BW-32reps
• Abs:
  • Floor Crunches (1/4 reps): 3x-BW-25,20,15 (Raising my shoulder blades off the matt only))

B3:

• EZ-B Curls: 20rp: (60-31)
• SB Rev-Curls: 15ss: (35-15) 37.5-14
• Hack Sqt Calf Press: 20rp (130-26) 140-24
• DB-Leg Curls: 30rp: (25-35) 27.5-33
• Hack Sqt: (155-14 & 55-21) 160-12 & 60-20

[v1hyp]

01/10/21:
So, the lower back is taking longer to recover than it has in the past. Although the pain has gotten better, I’m still having some difficulties (pain/stiffness) when bending forward or from sitting from any length of time. However, other than that, everything else feels decent for a beat-up old fart like me. With the lower back issue stiff lingering, I’m hesitant to begin another DC program yet. I still have a desire to train intensely and make every effort to create change. Heck, I’m evening playing around with the idea of stepping back on stage towards the latter part of the year even. At present, I’m accessing which direction I want to take my training in. I have some ideas but still haven’t come up with a game plan….More to follow…..