Duck's Training Journal

**Ducktape** · 10-31-2008, 03:13 PM

Session 1
DB Push Press 1x5
T-Bar Row 3x5
Hammer Curl 1x5
Evening
Full Squat 1x20
DL 1x20

Session 2
DB Bench 1x5 or 3x5
Lat exercise
May throw in dips (assisted)
Evening
Full Squat 1x20
DL 1x20

Session 3
DB Strict Press 3x5
T-Bar Row 3x5
Hammer Curl 3x5
Evening
Full Squat 1x20
DL 1x20

Personal Info:
Exp: Intermediate (trained sporadically this year due to my schedule)
Height: 6' 1"
Weight: 200-202lbs
Age: 30's

Goals:
Reduce BF for health reasons.

High rep upper body exercises are useless for me which is why I'm doing a 1x5 or 3x5 set rep scheme.

**Ducktape** · 11-04-2008, 08:21 PM

I made adjustments to my routine. I can't squat and DL during the same session at this weight. My quads, hams, and glutes were fried after I squatted today.

Tuesday 11/4
DB Push Press 1x5x54lbs
DB Bench Press 1x5x60lbs
Full Squat 1x20x196lbs
T-Bar Row 3x5x105lbs
This is what the third session of the week will resemble.

**Ducktape** · 11-06-2008, 07:28 PM

Thursday 11/6
DB Strict Press 3x5x45lbs
Wide Grip Chin-ups 2x8 (assisted)
Dips 1x8, 1x6 (assisted)
DL 1x20x220lbs

**Ducktape** · 11-12-2008, 08:35 PM

Saturday 11/8-I didn't write down this session until today so the numbers may not be 100% accurate.
Grip/forearm work
DB Push Press 3x5x50lbs
DB Bench Press 3x5x56lbs
Full Squat 1x20x196lbs
T-Bar Row 3x5x100lbs

Tuesday 11/11-road trip

Wednesday 11/12
CoC gripper 2 sets to failure
DB Push Press 1x4x56lbs, failed on 5 rep
T-Bar Row 3x5x110lbs
Full Squat 1x20x200lbs
decided to drop bench on OHP days

**Ducktape** · 12-05-2008, 04:31 AM

I did this routine for 2 more sessions. I got up to 230lbsx20 DL and 200lbsx20 Full Squats started at 166 or 170lbsx20 Full Squats. Now I feel dizzy and fatigued all the time even on my off days. I can't handle this shit anymore.

Friday 11/21
Coc Trainer 1x10, 1x9
Full Squat 1x5x210lbs
DB Bench 1x5x64lbs
DB Row 1x5x80lbs
DB Bicep Curl 1x4x33, 1x1x32lbs
Forearms
Thor's Hammer 3x8x15lbs
DB Seated Pronation 3x8x10lbs

Knuckle Push-up 10, 10, 10, 10, 9=49

Tabata Squat Jumps: 4 minutes

Saturday 11/22
Decline Sit-ups 2x10x100lbs
DB Side Bends 2x10x81lbs each side (I have 3lbs not 2.5lb plates)
I could of used my Iron Woody fractional plates
Standing BB plate twist 1x30x50lbs

Cardio
18 minutes

Session 1
Full Squat
Bench
Horizontal Row

Session 2
Deadlift
Romanian Deadlift
Overhead Press

Session 3
Full Squat
Bench
Horizontal Row

Sunday 11/23
DL 1sx5rx260lbs
RDL 3sx5rx200lbs
Strict DB Press 1sx5rx46lbs

Tabata Squat Jumps: 4 minutes

Knuckle Push-ups: 100 b/t 8pm-12am

Thursday 11/27
Full Squat 1sx5rx220lbs
DB Bench Press 1sx5rx65lbs
T-Bar Row 3sx5rx120lbs

*I threw in the OL because I was bored this day

Friday 11/28
DB Pwr. Jerk 1sx5rx58lbs
DB Pwr. Snatch 3sx5rx60lbs (should of used more weight)
DB Pwr. Clean 3sx5rx75lbs

Abs
Decline Sit-ups 2sx12rx50lbs
DB Side Bends 2sx10rx80lbs each side
Standing BB Plate Twists 1sx30tx50lbs

I wish I had enough room in my crib to do Full Contact Twists

Saturday 11/29
DL 1sx5rx280lbs
RDL 3sx5rx220lbs
Wide Grip Pull-ups 3x5bw (assisted)

Sunday 11/30
I didn't do abs. I had to work on class assignments all day.

Monday 12/1
11" Box Squats 3sx5rx210lbs
DB Bench 2sx5rx60lbs, 1sx4rx60lbs, falied on 5th rep
T-Bar Row 3sx5rx115lbs

Modified Routine
Session 1
Full Squat
T-Bar Row
Abs

Session 2
Bench
Overhead Press

Session 3
Deadlift
Romanian Deadlift

Session 4
Bench
Overhead Press

Session 5
Full Squat
T-Bar Row
Abs

Tuesday 12/2
Full Squat 1sx5rx230lbs
T-Bar Row 3sx5rx125lbs
Decline Sit-ups 2sx10rx50lbs
Standing BB Plate Twists 50rx50lbs
DB Side Bends 2sx15rx60lbs each side

Evening
Tabata Jump Squats: 4 minutes

Wednesday 12/3
DB Bench Press 1sx5rx66lbs
DB Pwr. Jerk 1sx5rx60lbs
Quicky!

Evening
Knuckle Push-ups 2sxfailure

Powerboxing
10x1-minute rounds

Thursday 12/4
DL 1sx5rx290lbs
RDL 3sx5rx220lbs (I narrowed my stance)
BN Lat Pulls 3sx10rx250lbs

Tabata Squats: 4 minutes