Treesize Training

[Derek]

I'm finally taking the time to digitize my workouts thanks to Marcella's shining example. I'm now 5 WEEKS OUT from my first contest so this record will come in handy in the future . I've just loaded all my routines onto my smartphone app and will begin posting them soon! I'm a show off by nature so hopefully this will keep me honest and get me some great gains!

[Derek]

I strained my abdominals very badly from too many heavy squats and deads last Fall and had to take 6 months off, so to pepare for my first show this May I've been following a 5 days per week split based on Rambod's FST-7's. I tend to always overtrain, so I figured this would give everything plenty of recovery time since it is volume based and I wouldn't be dealing with too crazy of weights and risk re-injuring my core. Two weeks ago I got impatient with my progress and decided to start hitting everything twice per week like I've always done, and lo and behold yesterday aches and pains started springing up everywhere . I've backed off to each muscle group once a week again starting today with my chest workout, listed below:

Exercise Name (lbs x reps, sets)
Barbell Bench Press 135.0x12, 175.0x12, 205.0x12, 205.0x9, 205.0x6
Dumbbell Incline Bench Press 55.0x12, 80.0x8, 70.0x10, 70.0x9
Dumbbell Decline Fly 35.0x10 (started hurting my shoulder)
Machine Fly 65.0x12, 65.0x12, 65.0x12, 65.0x12, 65.0x12, 65.0x12, 65.0x12

This is copied from my jefit.com phone app so the formatting isn't perfect, but it's an awesome app for pacing and recording your workouts for those of you out there with a smartphone! I would have gone heavier but my left shoulder felt iffy. Hopefully it will be good to go by next weekend!

[MaryStella]

Hope your feeling a little better and awesome to see you posting on here!

[Derek]

Hope your feeling a little better and awesome to see you posting on here!

Thanks! I'm trying to be careful, but I'm very bad at it

[Derek]

I'm phasing in AM cardio now so I started the day with a 3 mile run that went perfectly. Weather was great and had Marcella and our dogs with me so it was fun. My workout this evening started off really strong, but towards the end my shoulder and abs were acting up so I cut the last exercise short. Was a little bummed, but had a great posing practice afterwards to make up for it!


Exercise Name Lifting Logs
Pullups 0.0x12, 35.0x12, 55.0x9, 55.0x10, 55.0x10, 55.0x7
T Bar Row 90.0x12, 135.0x12, 160.0x12, 160.0x12
V Bar Pull Down 90.0x12, 110.0x12, 110.0x12, 120.0x12
Barbell Bent Over Row 115.0x12, 115.0x12, 115.0x12
Barbell Decline Pullover 45.0x12, 65.0x12, (was all set to do 7, but my shoulder said 'nope')

Tomorrow: A much needed rest day!

[Fallen_Horse]

I have heard about the Jefit app. In your opinion, what makes it worth the money compared to the free apps out there?

[marcella]

It's free! There is a 1.99 version, but the free one is pretty awesome as is: the timer is nice, the ease of adding custom exercises, the online logs (I can use screen capture to post them in my online journal), and the 1RM calcs are great...Admittedly I haven't looked at any others so I have no basis for comparison - just picked this one because it was bodybuilding-oriented.

Not speaking for Derek, of course, just myself: but he did say that the timer made him realize how long he had been resting between sets without one.

[Rob PMFF]

What part of Richmond do y'all live in? I live in Newport News!

[Derek]

What part of Richmond do y'all live in? I live in Newport News!

Awesome! We're just south of the river in Forest Hill. Right across from VCU and downtown.

[MaryStella]

I am bad at it too.

marcelle - do you have a blog on here too? I'd love to check it out.

[marcella]

What part of Richmond do y'all live in? I live in Newport News!

I actually grew up in Hampton Roads: Virginia Beach.

[marcella]

I am bad at it too.

marcelle - do you have a blog on here too? I'd love to check it out.

I do - just started one: er, it's called "Five months to first bodybuilding competition"?

Apparently I'm also taking over Derek's.

[Derek]

Short workout today. My abs have still been sore so I decided to skip squats altogether and do everything else light and higher rep. I got a great thigh pump for the leg extension FST-7 and could still barely walk out of the gym, so all in all I count today as a success!

Exercise Name 1 RM
Dumbbell Walking Lunges 56 35.0x12,35.0x15,35.0x18,35.0x18
Leg Press 600 270.0x20,360.0x20,360.0x20,360.0x20
Leg Extensions 182 130.0x12,130.0x12,130.0x12,130.0x12,130.0x12,130.0x9,130.0x12

Did another great posing session this evening and my abs are coming out as strong as ever in spite of the fact that I ate over 6000 calories today and still can't do sit-ups or crunches. I am flummoxed, but obviously extremely pleased. More tomorrow, and if I missed anything I'm sure Marcella will fill in the gaps

[Derek]

I didn't post yesterday even though I had a shoulder workout because after my first exercise my shoulder was killing me so I called it off. Man injuries suck! This is the last time I'll try to step it up to 2-a-days after taking 6 months off... probably. The good news is I did get in a few sets of 10 reps on Arnold Press using 75lb dumbbells, pretty happy with that. Today I just trained biceps to have an 'easy day' and it went great. So pumped I couldn't button my shirt!



Alternate Incline Dumbbell Curl 25.0x12, 30.0x12, 35.0x8, 35.0x11
Preacher Curl 50.0x12, 60.0x12, 70.0x10, 75.0x9
Double Dumbbell Hammer Curl 25.0x12, 25.0x12, 25.0x12
Preacher Curl Machine 40.0x10, 40.0x10, 40.0x10, 40.0x10, 40.0x10, 40.0x10, 40.0x10

Tomorrow is an off day so hopefully by Saturday I will be all recovered and ship shape for my chest workout! 30 days out!!!

[Derek]

Started today off with a great run and ended it with a great lift! Can't complain about that! I started separating my quad and hamstring routine a few weeks ago because after quads I am always way too beat to do my hamstrings any good. I've noticed my hamstrings getting much stronger and more defined so I'm really pumped!

Seated Calf Raise 135.0x12, 135.0x12, 135.0x15, 160.0x12, 160.0x12
Calf Press On Leg Press Machine 360.0x12, 360.0x12, 360.0x12, 360.0x12, 360.0x12, 360.0x12, 360.0x12
Lying Leg Curls 70.0x12, 90.0x12, 110.0x12, 110.0x12
Seated Leg Curl 90.0x12, 110.0x12, 130.0x12, 130.0x12
Romanian Deadlift 115.0x12, 115.0x12, 115.0x12, 115.0x12, 115.0x12, 115.0x12, 115.0x12

Tomorrow is chest so here's hoping my shoulder holds up!