TheDaperDon Journey

TheDaperDon · October 19, 2010

OK, Hi everyone

My name is DD and Im a gymaholic......... (The first step is to admit you have a problem LoL). Ok so Im joking......

Im starting a journal to keep an eye on what Im doing as well as letting all of you into my little training world so you can also keep an eye on what Im doing LoL.

Critiques ae welcome and I will have plenty of questions along the way.

Background & Stats

Age: 30

Weight: 103kg

Height: 194cm

Ive been training consistently in the gym for almost 2 years (so really still a newb). Have made some pleasing progress in that time. Originally my goal was purely weight loss, my weight upon starting at the gym was around 112kg, I had previously lost about 8-9kg from running. I have since been down to as low as 98kg.

I train 5-6 days a week with 1-2 training partners, they are pretty intense sessions as we push each other very hard and are very competitive. My training split is as follows:

Monday - Chest & Calves

Tuesday - Back & Traps

Wednesday - Abs (light Day)

Thursday - Shoulders & Biceps

Friday - Quads, Hammys & Triceps

Saturday - Catch up day

Sunday - Rest (cardio)

Now as far as diet is concerned thats where I am not to disiplined. I work in hospo and its shift work. My average week is as follows:

Monday 7.00am - 3.30pm

Tuesday 11.00pm - 7.30am

Wednesday 11.00pm - 7.30am

Thursday off

Friday off

Saturday 3.00pm - 11.30pm

Sunday 7.00am - 3.30pm

Again just an average week but usually very similar. I struggle to set meals out evenly when my hours call for me to be up at different times. Its also hard sometimes to get enough rest. I could really do with some suggestions here... if there are any

Will post as often as possible to keep as upto date as possible with progress or regress LoL

Thanks DD

TheDaperDon · October 20, 2010

Monday (Chest & Calves)

Press Ups

x2sets x15reps (warm up)

BB Bench Press

60kg x 16reps

100kg x 12reps

105kg x 10reps

110kg x 8reps

Seated Calf Raises

54kg x 12reps

Incline DB Press

35kg x 12reps

40kg x 10reps (PB, 2 forced reps)

42kg x 8reps(PB, 2 forced reps)

Calf Raises

245lbs x 12reps

280lbs x 10reps

300lbs x 10reps

DB Flyes

12kg x 12reps

15kg x 12reps

Incline DB Flyes

12kg x 12reps

15kg x 12reps

Machine Press

30-45sec rest only

90lbs x 20reps

90lbs x 15reps

75lbs x 20reps

75lbs x 15reps

Great session today felt strong as, Im loving Jack3d seems to let me keep going and going.

Normal 2-3min rest period between sets except for last exercise. Only 30-45sec between sets, was going for a good pump to finish

TheDaperDon · October 20, 2010

Tuesday 19/10/10 (Back & Traps)

Wide Grip Pullups

BW x 5reps

8kg x 5reps

BW x 6reps

BB Rows

60kg x 15reps

70kg x 12reps

80kg x 8reps

90kg x 6reps

BB Shrugs

60kg x 15reps

100kg x 12reps

140kg x 10reps

180kg x 8reps

Seated Close Grip Rows

97kg x 12reps

Straight Arm Pulldowns

24kg x 12reps

Cable Upright Rows

42.5kg x 12reps

Lat Pulldowns

57kg x 12reps

67kg x 10reps

67kg x 8reps

Pretty exhausted after today, last exercise (Lat pulldowns) were really a struggle at a weight I usually warm up with. Feeling good and had some muscle soreness from yesterdays chest session (Love it)

Tomorrow is Abs and some lower back, will be a lighter one

TheDaperDon · October 20, 2010

Wednesday 20/10/10 (Abs & Lower Back)

Roll Ups

BW x 8reps

BW x 10reps

Decline Bench Hip Raise

BW x 12reps

Dead Lifts

60kg x 15reps

80kg x 12reps

100kg x 12reps

120kg x 8reps

Cable Twists

21kg x 12reps

Cable Side Bends

34.5kg x 12reps

38.5kg x 12reps

42.5kg x 12reps

Light day today, bit of a rest. havent done any cardio this week :roll: :naughty: Not good. will do tomorrow after shoulders and biceps.

TheDaperDon · October 21, 2010

Thursday 21/10/10 (Shoulders & Biceps)

Rotator Cuff exercises (warm Up)

5kg x heaps

Standing BB Shoulder Press

Explosive bursts getting under the bar and pushing from the legs

40kg x 15reps

50kg x 12reps

Standing EZI Bar Curls

49kg x 8reps

49kg x 10reps

51.5kg x 8reps (PB)

54kg x 4reps (Negetives)

BB Wide grip Curls

25kg x 15reps

30kg x 15reps

35kg x 15reps

BB close grip Curls

25kg x 15reps

30kg x 15reps

35kg x 15reps

DB Shoulder Press

25kg x 12reps

28kg x 12reps

28kg x 12reps (getting fatigued, forced last 2 reps)

High Cable Curls

31.5kg x 12reps

31.5kg x 10reps (2 forced reps)

Superset with

Front Cable Raises

5kg x 12reps

5kg x 10reps

Bicep Cable Curl

17.5kg x 30reps

less then a minute rest between sets

Huge day today, arms felt like they were gonna pop and shoulders were so fatigued by the end. Will sleep well tonight.

PeterDolan · October 21, 2010

Standing BB Shoulder Press
Explosive bursts getting under the bar and pushing from the legs
40kg x 15reps
50kg x 12reps
50kg x 12reps

You'll probably find that these are called push presses :nod:

Can't be certain though since I'm only going by your description

Not that the name actually changes anything for you :disgusted:

Some good numbers being put up though!!!

TheDaperDon · October 21, 2010

Thanks Peter, Kinda thought they would be called something else..... :pfft:

TheDaperDon · October 22, 2010

Friday 22/10/10 (Legs & Triceps)

Lunges (warm Up)

10kg x 12 per leg

Box Step Ups

15kg x 12reps per leg

Squats (Smith Machine)

40kg x 12reps very deep

60kg x 12reps very deep

70kg x 12reps very deep

Box squats (box lets legs go parallel)

80kg x 12reps

100kg x 12reps

120kg x 10reps

140kg x 8reps

160kg x 4reps (PB)

Close Grip BB Bench Press

60kg x 12reps

80kg x 8reps (form went out the door :naughty:)

60kg x 12reps

Skull Crushers

28kg x 12reps

33kg x 12reps

Tricep Cable Pushdowns

42kg x 12reps

45.5kg x 10reps

38.5kg x 15reps

Really fatigued now so went for reps with last exercises

Rope Cable Pulldowns

20kg x 12reps

20kg x 10reps

Superset with

Overhead rope extensions

15kg x 12reps

15kg x 10reps

Single Arm Cable Pulldowns

7.5kg x 20reps

10kg x 20reps

less then a minute rest between sets

Tris felt pumed as when we left today. Surprisingly my legs felt ok, maybe should have hit them harder, will see how they feel tomorrow. Day off tomorrow, might try to fit a walk in, maybe even a jog.

Darkmanx · October 22, 2010

Hey DD. I'm kind of curious to know a bit more about your diet. From your stats i see you're quite tallish 1.94 as im 2.01. Its hard for the tall and biggish guys to get a proper diet sometimes as we require a shitload of food and supplements to get mass and strength up.

If you could share youre thoughts with me i would appreciate it. Only asking as my diet at the moment has kinda run its course and want to make a change.

Cheers

TheDaperDon · October 25, 2010

Hey Dark,

To tell you the truth, diet is my real weakness, being in hospo is a poor excuse but because I could be working at any time eg 7am - 330pm or even 11pm - 730am or anytime in between!, I find I am either too lazy to eat every couple of hours, or I over eat when I actually do eat

However

I do try to keep my protien levels high, eg I eat alot of chicken and lean meats and have prob 100grams of protein from just shakes everyday. I very really have any takeaways and if I do its usaully something like Subway.

Its something that Im really gonna have to tidy up, for sure it is costing me lean mass and also making it harder to bring out the abs lol.

I dont find that my training intensity suffers at all, but I am struggling to really cut back the last bit of fat from my midsection.

Any advice would be much appreciated.

What is your current diet looking like Dark?

TheDaperDon · October 25, 2010

Beacause of the public holiday today my gym was only open from 5pm - 7pm :-s :cry: :x

Managed to get in for a quick session

Partial Deadlifts (from a rack, lifting from just below the knee)

20kg x 15reps

60kg x 15reps

80kg x 15reps

100kg x 12reps

120kg x 10reps

140kg x 8reps

100kg x 12reps

60kg x 15reps

Good Mornings

20kg x 15reps

Decline Reverse Crunches

BW 2nd Tier x 15reps

BW 2nd Tier x 12reps

Bench Lying Leg Raise

BW x 24reps

Quick but effective session. Feeling it by the time I left

TheDaperDon · October 26, 2010

Tuesday (Chest)

Press Ups

x2sets x15reps (warm up)

BB Bench Press

60kg x 12reps

105kg x 12reps

120kg x 8reps

130kg x 1rep

140kg x 1rep (assisted)

Incline DB Press

35kg x 12reps

37kg x 10reps

40kg x 8reps

25kg x 20reps

Low Cable Flyes

10kg x 12reps

12.5kg x 12reps

15kg x 12reps

7.5kg x 24reps

Cable Flyes

10kg x 12reps

12.5kg x 12reps

15kg x 12reps

7.5kg x 24reps

High Cable Flyes

10kg x 12reps

12.5kg x 12reps

15kg x 12reps

7.5kg x 24reps

Decline Machine Press

30-45sec rest only

135lbs x 12reps

120lbs x 12reps

60lbs x 20reps

60lbs x 25reps

Felt broken down after this session but definetly had a good pump. Straight to cricket after this and I can assure you it was pretty hahaha

Sign In

Sorry!

TheDaperDon Journey

Recommended Posts

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Link to comment

Share on other sites

Popular Contributors