HDHITman's Current Training program and Journal

Trap Bar Deadlift
Warm-Ups:
225x10
325x5
Work Sets:
390x3 (Heavy, TF)
325x6 (Light, TF)

Military Press
Warm-Ups:
70x10
105x5
Work Sets:
125x7 (Heavy, TF)
105x5 (Light, TF)

Underhand Pulldown
Warm-Ups:
95x10
140x5
Work Sets:
170x5 (Heavy, TF)
140x6 (Light, TF)

Overall a good workout and I am feeling it today. I made progression on all lifts and I hope to be able to continue this after the holidays when my body fat reduction nutrition starts and will continue till I reach 10% or no less than 8% body fat.

Comments, Questions, and Critiques Welcome

__________________
Daron
The Heavy Duty HITman
www.superhumanradio.com
www.robbwolf.com - Robb Wolf - The Paleo Solution
www.marksdailyapple.com/primal-blueprint-101

Chest Dips
Warm-Ups:
BWx10
15x5
Work Set(s):
70x1
20x5

BB Rows
Warm-Ups:
110x10
165x5
Work Set(s)
200x10 Increase weight next workout
165x10 Increase weight next workout (Fat Gripz used on this set)

Decline Ext
Warm-Ups:
50x10
80x5
Work Set(s)
95x3
55x8

Overall a decent workout but finding out my set up is especially for isolation movements (which with the super heavy weights is killing my elbows but going to use Bill's treatment tonight and hopefully back to full strength soon) is way off. Finding it very difficult to progress on those exercises. Also may have to return to scratch on dips and see if I can make progress on them again and hopefully surpass my stagnate PR. So I will find a better way to make progress on the two isolation movements and hopefully salvage this cycle of workouts.

Would switching to the incline press help by doing something different for awhile building up some extra strength. That does not require additional weight and my ever fluctuating bodyweight. I think that the incline press either BB or DB could be much better in the more accurate that you can gauge strength.

Comments, Questions, and Critiques Welcome

__________________
Daron
The Heavy Duty HITman
www.superhumanradio.com
www.robbwolf.com - Robb Wolf - The Paleo Solution
www.marksdailyapple.com/primal-blueprint-101

Squat
Warm-Up:
150x10
Work Set(s):
270x7
Tried using a deep(cambered) bench bar for this exercises and it was royal fail because it felt so much heavier and it forced my center of gravity higher so I had to fight not to lean forward

Seated Calf Raise
Warm-Up:
60x10
Work Set(s):
112.5x7
95x7

DB Hammer Curls
Warm-Up:
35x10
Work Set(s)
62x7
52x8

Overall a decent workout but I think the lack of proper nutrition during the holidays had made this workout suffer. Now that the holidays are over my nutrition will get back on track with some body fat to be shed on my goal to reach 10% body fat and continue to put on some muscle and gain strength.

Comments, Questions, and Critiques Welcome

__________________
Daron
The Heavy Duty HITman
www.superhumanradio.com
www.robbwolf.com - Robb Wolf - The Paleo Solution
www.marksdailyapple.com/primal-blueprint-101

Trap Bar Deadlifts
Warm-Up:
245x10
Work Set(s):
390x4
335x5

Military Press
Warm-Up:
70x10
Work Set(s):
125x9 may increase weight or may hang tight until I am past ten
105x7

Underhand Pulldown
Warm-Up:
95x10
Work Set(s):
170x7
140x9 increase weight next workout

Overall I had some good numbers but it is becoming obvious that this workout is becoming very draining for the amount of tough exercises that are trained here. The solution is to tweak the workouts and place a few less demanding exercises in this workout to perform after deadlifts and hopefully continue to make progress. Thoughts on this from group members would helpful.

Comments, Questions, and Critiques are Welcome

__________________
Daron
The Heavy Duty HITman
www.superhumanradio.com
www.robbwolf.com - Robb Wolf - The Paleo Solution
www.marksdailyapple.com/primal-blueprint-101

All here is the routine that I decided to go with to lower the stress per workout. This set-up allows for 2 core movements and one isolation movement per workout.

WO1:
Chest Dips
BB Rows
Tricep Exts

WO2:
Squats
Military Press
DB Hammer Curls

WO3:
Deadlift (Trap Bar)
Underhand Pulldowns
Seated Calf Raise

What do you members think of this routine?

Comments, Questions, and Critiques Welcome
__________________
Daron
The Heavy Duty HITman
www.superhumanradio.com
www.robbwolf.com - Robb Wolf - The Paleo Solution
www.marksdailyapple.com/primal-blueprint-101

Chest Dips
Warm-Up:
BW-150x10
Work Set(s):
BW+50x4
BWx8

BB Rows
Warm-Up:
115x10
Work Set(s):
205x8 Increase weight next workout
170x9 Increase weight next workout

Tricep Extensions
Warm-Up:
None
Work Set(s):
Decline 78x9 increase weight next workout
Standing overhead 53x11 increase weight next workout.

Overall a good workout and I am making progression but I am thinking of planning a lay-off after this 3 workout cycle is over before starting the next cycle to allow for some much needed recovery. Hopefully I will be getting some feedback from my previous post for my new set up for my workouts.

Comments, Questions, and Critiques Welcome

__________________
Daron
The Heavy Duty HITman
www.superhumanradio.com
www.robbwolf.com - Robb Wolf - The Paleo Solution
www.marksdailyapple.com/primal-blueprint-101

Squat
Warm-Up:
135x10
Work Set:
225x8

Military Press
Warm-Up:
70x10
Work Sets:
125x6
105x6

DB Hammer Curls
Warm-Up:
35x10
Work Sets:
50x6
40x6

I purposely went a little easy today as a way to deload so to speak. I will also do this for Wednesday's workout in hopes that Monday I can get back to business and continue to make progress in size and strength and have a much better plan of attack laid out for this next training cycle.

Comments, Questions, and Critiques Welcome,

__________________
Daron
The Heavy Duty HITman
www.superhumanradio.com
www.robbwolf.com - Robb Wolf - The Paleo Solution
www.marksdailyapple.com/primal-blueprint-101

Hi Daron, do you use any supplements?

I use fish oil, a fiber/probiotic supplement, and vitamin/mineral (staples) and that is about it may use a pre and post workout supplement and hydrolyzed whey.