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Workouts, meals & anything fitness related

Back Hypertrophy Day - 11/15/12

11/15/2012

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Week 17 Day 4 of My Cut
​
11/15/12 - Back Hypertrophy Day

Lifts:
Neutral Grip Pullups
40x8
35x8, 6

DB Row
80x9
75x9, 9
85/80 next

Db shrugs
75x8
70x8, 8

Lat Pulldowns (neutral grip)
190x8
180x8

Facepulls (15-20)
70x20, 16, 12

Hanging leg Raise (10-15)
BW x 12, 12, 6
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Leg Day - 11/14/12

11/14/2012

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Week 17 Day 3 of My Cut

11/14/12 - Leg Day

Lifts:

***5 mins warm up on bike + VMO activation***
**Warm-up sets not listed**


BB Squats (3-5 reps)
(wide stance, toes out)
175x5, 5, 5
180 next

1-Legged Leg Press
(high foot placement)
4 45s + 1 10 x 10, 10, 8
bumping up by 5lbs bext

Free Squat Machine (8-12)
240x8, 8, 8

Standing Leg Curl (8-12)
60x8, 6, 6
Rest pause type set

Standing Calves (8-12)
forgot to count


Ab Crunch Machine (6-8)
95x6
90x6, 6

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Push Power Day - 11/13/12

11/13/2012

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Week 17 Day 2 of My Cut

11/06/12 - Push Power Day

Lifts:
Flat DB Press (3-5 reps)
90x3
85x3, 3

SEATED DB SHOULDER PRESS
65x4
60x4, 4, 4

Cable Crossover (8-12)
5x10
4x10, 6
2x9 (across peak)
1x5 (low pulley)

DB Side Lateral Lying on Incline Bench (8-12)
15x12
12x12

Dips (6-8)
70x5
65x5, 5

Hanging Leg Raise (8-12)
BW + 12 lbs x 10, 8, 8

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Pull Power Day - 11/12/12

11/12/2012

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Week 17 Day 1 of My Cut
11/12/12 - Pull Power Day

Lifts:
Pull-Ups (Neutral Grip)
BW + 65lbs x 4
BW + 60lbs x 4, 4

BB Rows
185x4
175x4, 5

Lat Pulldowns (neutral grip)
190x9
180x9, 7

Facepulls (12-15)
75x15, 12, 12
80 next


BB Curls
90x6
80x6, 6

Ab Crunch Machine (8-12)
80x10
75x10, 10

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Delts/Arms Hypertrophy Day - 11/10/12

11/10/2012

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Week 16 Day 6 of My Cut
​
11/10/12 - Delts/Arms Hypertrophy Day

Lifts:
DB Shoulder Press
65x7
60x6


DB Side Laterals 
(on incline bench)
17x10
12x10, 10
1-Arm Cable Tri Pushdown
10x9
9x7


DB Curl 
40x8
35x8

OH DB Ext
70x8
65x8, 8

1-Arm Hammer Rope Cable Curls
10x10
9x10

Random amount of Cable Side laterals (10-20)
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Chest Hypertrophy Day - 11/09/12

11/9/2012

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Week 16 Day 5 of My Cut11/09/12 - Chest Hypertrophy Day

Lifts:
Incline DB bench
80x7
75x7, 5

DB Decline Bench
75x7
70x7, 7

Incline Press Machine
150x13, 10, 8

Seated Fly Machine
140x8
130x7

Hanging Leg Raises
BW x 12, 10, 10

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Back Hypertrophy Day - 11/08/12

11/8/2012

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Week 16 Day 4 of My Cut11/08/12 - Back Hypertrophy Day

Lifts:
Neutral Grip Pullups
35x9
30x9,7
40/35 next

BB row
195x4
185x4, 4

Db shrugs
70x12
65x12, 9
75/70 nxt

Lat Pulldowns (neutral grip)
190x8
180x8, 10

Facepulls
50x8
45x8, 8

AB Crunch (8-12)
75x12
70x11

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Leg Day - 11/07/12

11/7/2012

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Week 16 Day 3 of My Cut
11/07/12 - Leg Day

Lifts:

***5 mins warm up on bike + VMO activation***
**Warm-up sets not listed**


BB Squats (3-5 reps)
(wide stance, toes out)
165x5, 5, 5
170 next

Leg Press (8-12)
(high foot placement)
6 45s + 1 25 + 1 5 x 12, 12, 12
bumping up weight on this

Free Squat Machine (8-12)
225x12, 12, 12

1-Legged Deadlift (3-5)
120x5, 4, 3

Standing Calves (8-12)
170x12, 7, 7
Rest pause sets


Ab Crunch Machine (6-8)
95x5
90x5, 5


Thoughts:
Good stuff, no knee discomfort after my workout like last week :)


​
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Push Power Day

11/6/2012

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Week 16 Day 2 of My Cut
11/06/12 - Push Power Day

Lifts:
Flat DB Press (3-5 reps)
85x5
80x55
90/85 next

SEATED DB SHOULDER PRESS
60x6
55x6, 6, 6
65/60 next

Cable Crossover (8-12)
5.5x10
4.5x7
2x8 (across peak)
1x8 (low pulley)

DB Side Lateral Lying on Incline Bench (8-12)
15x10, 8, 8

Dips (6-8)
70x5
65x5

Hanging Leg Raise (8-12)
BW + 12 lbs x 10, 5


Thoughts:
Good workout today. Energy levels way better than last week so far. This push workout 
was at a different gym than usual so thats why my weights on my main lifts were a 
bit lower than last push day. 


Eats:
Burger on sourdough + Ruffles (baked)

Picture
Skinny Cow + Trutein & PB (sludge)
Picture
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Pull Power Day

11/5/2012

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Week 16 Day 1 of My Cut11/05/12 - Pull Power Day

Lifts:
Pull-Ups (Neutral Grip)
BW + 60lbs x 5
BW + 50lbs x 5, 4

DB Rows
(didn't do BB rows because the rack was taken)
80x8
5x8, 7

Lat Pulldowns (neutral grip)
190x7
180x7, 5

Facepulls (12-15)
75x15, 10, 10


BB Curls
90x6
80x6, 6

Ab Crunch Machine (12-15)
60x12
55x12, 12


Thoughts:
Way better monday than last week. I feel so energized today its so weird, maybe it was last nights sleep or something. No noticeable hunger today either! I'm thinking I got ~4 weeks left on this cut till I am at where I want to be. Just gotta hold strong!

Some Eats from today and the past weekend:
You know what it is, Chef BoyarDee Ravioles + Hotdogs :)

Picture
2 Chicken Breasts; 1 wrapped in the tortilla the other sandwich-fied!
Picture
Rice, Chicken, Hotdogs & Pizza Sauce, I call it the everything bowl. 
You can sub the chicken with Ground beef too!

Picture

Eggs, Hotdogs, Tortilla, Garlic Bread....Nuff said :)
Picture
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Delts/Arms Hypertrophy Day

11/3/2012

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Week 15 Day 6 of My Cut
​
11/03/12 - Delts/Arms Hypertrophy Day

Lifts:
DB Shoulder Press
65x7
60x7, 5

DB Side Laterals 
(on incline bench)
17x10
12x10, 10, 10, 10

Dips
BW + 60 x 7
BW + 50 x 7, 5


BB Curl 
90x7
80x7, 7


1-Arm Tricep Cable Pushdown
10x9
9x8

1-Arm Cable Curls
9x10
8x8

Random amount of Cable Side laterals (10-20)


Thoughts:
Not a bad workout. Would have wanted more from the shoulder presses but oh well as long is strength is maintained I ain't mad!
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Pull Power Day

11/2/2012

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Week 15 Day 5 of My Cut11/02/12 - Pull Power Day

Lifts:
Pull-Ups (Neutral Grip)
BW + 60lbs x 4
BW + 50lbs x 4, 4

BB Rows
(off pins & while standing on 2 45lbs plates)
195x4
185x4, 4

Lat Pulldowns (neutral grip)
185x8
175x8

Facepulls (12-15)
70x15, 12, 10


DB Hammer Curls
46x8
40x8, 8

Ab Crunch Machine (12-15)
55x15
50x15, 15


Thoughts:
Another workout gone good! Had to do DB hammer curls instead of bb curls because the ez bar was taken. One thing I noticed today and this past week is that I get more tired once I'm near the middle or tail-end of the workout, I'm like flat out yawning and just plain old gassed. Also Ill be bumping the weight up on the ab crunch machine and facepulls next week. Pullups felt a tad harder today. I am contemplating dropping my BB rows by 5-10lbs off of my initial. But we'll see. I'll decide come monday. Same for the push day, I may drop my db flat presses by 5 lbs. BUT I might hold off making any adjustments until after this week to see if theres an improvement this coming week.

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Overview of my Current Nutrition and Training

11/1/2012

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Nutrition
My current macronutrient goals are  -
Regular days (6 days a week) – 50f 185c 200p ~ 2000cals
Refeed days (1 day a week) – 50f 400c 175p ~ 2750cals
*I try to intake at least 15g of dietary fiber each day*

I hit my macronutrient goals through whatever I feel like eating for that day. 
I don’t pay too much attention to meal timing as it is highly irrelevant to body composition. 
So some days I’ll have 6 small meals, other days 2-4 bigger meals. 
It just depends on whatever fits my schedule on that given day.


What IS highly relevant to body composition is if you are in a caloric surplus or deficit. 
That and the breakdown of how much of each macronutrient you are intaking. 
WHAT meal timing is relevant to is gym performance. 
So I try to have some type of carb source about ~45-60mins before a workout. 
Usually a ham or turkey sandwich :)


Supplements
Nothing fancy here just whey protein, creatine, a mutli-vitamin & fish oil.

Training
So right now what I am running is a power/hypertrophy split. 
There are many different variations out there; I am running it in a 6-day split.


Currently it looks like this:
Mon - Push Power
Tues - Back Hyper.
Weds - Legs
Thurs - Chest Hyper.
Fri - Pull Power
Sat - Delts/Arms Hyper.
Sun – OFF

Ideally I would have the order as:
Mon - Push Power
Tues - Pull Power
Weds - Legs
Thurs - Chest Hyper.
Fri - Back Hyper.
Sat - Delts/Arms Hyper.
Sun - OFF

The reason I am running it how I currently am is because I am training with 
my GF (3-4 day push pull split), so I tried to make my workouts coincide with hers.
Starting next week though I will be swapping my push with pull and back with chest, reason
being that I have her cycling one of work days to give it more frequency. So basically right now
she has two push days and one pull & leg day. She ran that for four weeks so now we're

gonna double up on her pull days. Then after those 4 weeks, we will double up the leg day.

Cardio right now is a weekly goal of 1000kcals burned. So I have it split up as this –
Mon – 200kcal (~20mins)
Tues – 200kcal (~20mins)
Weds – No Cardio
Thurs – 200kcal (~20 mins)
Fri – 200kcal (~20 mins)
Sat – 200kcal (~20 mins)
Sun – OFF

*Cardio is usually done post-workout or a few hours post-workout. 
Ideally I try to do it post-workout*


*The intensity is moderate-intensity, basically to the point where 
I can talk if I have to while performing the cardio but 
would rather not because it would wind me. On days where I’m 
feeling good I go as hard as I can until I hit my caloric burn for the day.*


Plans After The Cut
First I have to reverse diet, which is essentially walking my calories back 
up to bulking levels (~100-200 above maintenance). The way I will 
go about this is by adding ~100cal every week (or every other) in the form of carbs 
in order to stimulate my downregulated metabolism. Once that is complete I plan to bulk 
for 3-4 months. After every 3-4 months I will do a mini-cut (4 week long cut MAX) 
in order to keep any fat gained at bay. I plan to switch routines every 3 months or so. 
I have been doing the same routine for about 1.5 years and do want to try different 
stuff. One that I want try is a Upper-Lower Power/Hypertrophy split with an additional
workout day which will consist of a weak-point day.

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Chest Hypertrophy Day

11/1/2012

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11/01/12 - Chest Hypertrophy Day
Week 15 Day 4 of My Cut
​

Lifts:
Incline DB bench
85x8
75x8, 5, 6

DB Decline Bench
75x8
70x8, 8

Incline Press Machine
140x15, 11, 11, 6

Seated Fly Machine
150x6
140x6, 6

Hanging Leg Raises
BW x 12, 10, 10


Thoughts:
Good workout. Really felt it in my chest and got a few more reps in on the DB Incline Press. 
I plan on dropping the weight for the fly machine. I was way too fatigued to handle that weight 
for 8-12 reps. I feel that my strength on all days has been maintained properly, if not picked up a 
tad on my main lifts. Only day giving me trouble is Push Power Day; DB Flat Bench and Shoulder Press has given me some trouble. I plan on dropping the weight on those two by 5 lbs if theres 
no improvement on next week's gym sesh. Also as a note, my knee feels fine after yesterday's 
leg workout. A little tender, but no pain overall :)
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