DD's training for life...

[Andrew Smith]

Nice pressing DD. Strong session.

[ddegroff]

Workout, 11/5/07 @ 9am:

Power Clean/Front Squat: 135x5, 155x5x2

Hang Clean: 155x5, 165x5
*My legs were sore from saturday, so I dropped most of the leg work.

Exhaustion set of shrugs: 60x15

BB Bench Press: 175x6x4
*Felt good, wanted more.

Exhastion set of One arm Flys: 30x15

Chins: +20x5, +10x6x3
*Started too heavy.

Exhaustion set of one arm rows: 55x15

Notes:
Played paintball on Saturday with my coworkers. My legs were sore from all the sprinting. Didn't think it was a big deal but the soreness didn't go away, so I went easy on them. Switched it up to 4x6 instead of 5x5. We'll see how that goes.

Diet:
Again, just eating. We'll see what my weight is tomorrow and adjust from there.

Feedback:
Andrew: Thanks bro!

[ddegroff]

Update:

Got my letter from NSCA today, passed both sections. Now all I have to do is graduate and I'll be C.S.C.S. certified.

[t-p-c]

Nice chinning man.

Congrats on the letter. What does that mean exactly?

[ddegroff]

Workout, 11/8/07 @ 2pm:

Squats: 255x8x3, 255x7+Negitive (all sets/reps PR)
*Thought one set of 255 was all I was gonna get, surprised myself.

Supersetted SLDL and Lunges: 60x8x3
*Move up next week.

Notes:
Plan to do shoulder press instead of inclines tomorrow. The plan is for back late morning, chest tomorrow night.

Diet:
Mmmmm foood.

Feedback:
TPC: THanks bro. To become C.S.C.S. certified you need to have a BA. But in your senior semester you can take the test. So thats the stage im at. Graduating in Dec. and I passed the test so once Graduation happens I'll be reconized as a sports conditioning coach. I means I know to train ahtletes.

[t-p-c]

Nice. What is your plan for after graduation?

[ddegroff]

Workout 1, 11/9/07 @ 10:30am:

Pullups: BWx8x3, BWx6..x2
*Switched grip each set. I'm getting closer to 4x8.

Ghetto T-Bar Row: 105x8, 115x8x2, 120x8
*All strict, felt good.

Straight Arm Pulldown (One Arm): 20x8, 25x8x2
*I like these, never done them before.

DB Curls: 40x8x2, 35x8
*Didn't want to lower the weight, but wanted good form.

Beach curls: 25x8x2, 20x8

Notes:
Good workout. Had a great pump. I'm gonna hit chest up tonight and if not tomorrow. I'm gonna eat and take a nap.

Diet:
186.0lbs up a lb from two weeks ago. Just eating is working better than tracking cals at the moment.

Feedback:
TPC: Keep working at the studio. There is a chance I can coach some hockey players. But if the money isn't as good then I'll just stay at the studio.

[ddegroff]

Workout 2, 11/9/07 @ 8pm:

DB Bench Press: 80x8x2, 80x6, 70x8
*Felt good, making progress.

Shoulder Press: 50x8x2, 50x5, 45x6
*I was dead after the BP.

Cable Crossover: 30x8, 35x8, 30x8

Tricep Pulldowns: 45x8x3

SS w/

Tricep Band Kickbacks: 3x10

SS w/

Wrist Curls: 3x15

SS w/

Face Pulls: band 3x15

Notes:
I liked the shoulder press but I'm gonna keep it with legs on wednesday. Powered through this with no problems. It was cool working out this late. Only turned on half the lights so it was semi dark, chose my ipod over the stereo. Also, I'm having trouble getting into position with db bench, need to keep working on it.

Diet:
Pretty good, went to my gf's house and had some good food.

Workout, 11/12/07 @ 8am:

Power Cleans: 145x6, 155x6x3
*Forgot to do the front squat on all but the last set.

Exhaustion sets of Squat shrugs: 70x15

BB Bench Press: 185x6(Rep PR), 185x5, 175x6x2
*Making decent progress. Need a spotter tho.

Exhaustion sets of pushups: 20

Chins: +20x6x2, +20x5, +15x6
*Not too bad.

Exhaustion sets of inverted Rows: BWx15

Notes:
Good workout. Debating the front squat. I'll keep it in for a few more weeks, see how I feel. I forgot how hard the inverted rows really are.

Diet:
Just eating again.

Feedback:
nil...

[ddegroff]

Workout, 11/14/07 @ 7:30am:

Squat: 255x8x4(Set/Rep PR)
*Felt good, I think I might have missed depth on a few. Still would have got this tho.

DB SLDL: 70x8x4

DB alternating Lunges: 60x8x2

then switched too

Bulgarian Split Squats: 60x8x2
*These are going to stay in the routine.

Notes:
Going to move OH press to the chest workout again, see how it goes. I like only doing legs. I like the split squats over the lunges.

Diet:
186.5 we'll see what i'm at on Friday. Just eating still. If my weight goes above this on friday, I'll start tracking again on monday.

Feedback:
nil...

[Andrew Smith]

Hey nice squatting bro. Looking good.