Death before failure training

[DamienBushido]

yo wut up guys? I'm gunna start keeping a training log here. I'm pretty small compared to the other users i'm seeing post here; 6'0" 173. I'm a genetic mess but i've been busting my balls for a year and a half to get where i am and i'm not stopping anytime soon.

My training principles are simple;
Do the best you can possibly do on that given day (each day may be different weight depending on rest/natural testosterone cycles etc.)
Stay consistant
Grind it out
Never Stop.

[DamienBushido]

Smith Bench 225 10x3, 235 8x1, 245 6x1 drop set
Standing Decline cable flys 80 10x3
Smith Incline Bench 185 10x3 drop set
Decline hammer strength press 180 10x3 drop set
Incline db fly 50 10x3

[Karma]

The word Bushido ruled a entire generation of brave warriors.. Follow that spirit and do your best bro!!

[DamienBushido]

Stiff leg dead lifts 135 10x1, 155 10x1, 175 8x1, 195 6x1, 215 3x1, drop set
Single leg Curls 80 6x1, 70 10x2, 80 5x1, Drop set
Leg Press 405 10x1, 495 10x1, 585 8x1, 635 3x1 Drop set
Super Set 1

SuperSet1:
Lunges 95 10x3
Leg Extensions 70 6-8x3 Drop set

Good lift today, wobbled to the car at the end. 215 SLDL is the best I ever done, pumped about it, can't wait for leg day again to improve it. I should probably squat next week also.

[Evaniel]

Good luck on your journey, Damien! A few questions for you: what kind of split are you utilizing? I notice you're relying on the Smith Machine on chest day--any reason why you're using that over free weights? No criticism implied, bro; just curious.

Fight hard.

[DamienBushido]

Side Lateral raises 30 10x1, 35 10x1, 40 8x1, 45 6x1, 50 2x1 drop set
Rear Lateral raises 25 10x3 drop set
BB Shrug 315 10x4 drop set
BB Upright Row 135 10x3 drop set
BB military press 135 10x1, 185 10x1, 205 8x1, 225 4x1 drop set

[DamienBushido]

Good luck on your journey, Damien! A few questions for you: what kind of split are you utilizing? I notice you're relying on the Smith Machine on chest day--any reason why you're using that over free weights? No criticism implied, bro; just curious.

Fight hard.

I use a six day split. Back, chest, legs, shoulders, arms, and calves/abs. I use the smith cuz i dont have a training partner so its the safest way for me to use and it focuses on the pecs and not the supporting muscles; the supporting muscles get used sufficiently for me w/ the db flys. Thanx for the interest.

[DamienBushido]

Superset1
EZ Bar Curls 75 10x2, 85 8x1, 95 4x1 Drop set
Close Grip Bench 135 10x1, 155 10x1, 175 10x1, 195 10x1 Drop set

Superset 2
Db Hammer Curls 35 10x1, 40 10x1, 45 8x1, 50 4x1 Drop Set
Weighted Dips 45 12x1, 90 12x2 drop set

Superset 3
Preacher Curl Machine 25 10x1, 35 10x1, 50 4x1 drop set
Single arm cable pull down 40 10x1, 50 10x1, 60 8x1 drop set

[DamienBushido]

dead lift 135 10x1, 185 10x1, 235 8x1, 255 3x1 drop set
Lat tower pull downs Wide Grip 180 8x3 drop set
Lat tower pull downs Close Grip 150 10x2
Superset 1:
Reverse Grip Bent bb rows 135 10x1, 155 10x1, 175 10x1 drop set
Low Cable single arm rows 80 10x3 drop set

Superset 2:
Weighted Leg lifts 15 15x3
Balance rows 20x3

seated calf machine 90 20x4

[Big Wides]

nice workout, like the ideas of supersets might start to work them in for a change

[DamienBushido]

Smith Bench press 135 10x1, 185 10x1, 225 10x1, 275 5x3 drop set

Superset 1:
Cable decline fly 80 10x2, 90 10x1 drop set
Decline hammerstrength machine 180 10x1, 230 8x1, 280 5x1 drop set

Superset 2:
Incline db flyes 50 10x1, 55 8x1, 60 6x1 drop set
incline hammerstrength machine 90 10x1, 140 10x1, 190 6x1 drop set

[DamienBushido]

Superset 1
Seated 1 curls 30 10x2, 35 8x1, 40 6x1
Close grip bench 135 10x1, 185 10x1, 205 10x1, 225 10x1

Superset 2
Barbell curls 60 10x1, 70 10x1, 80 8x1, 90 3x1
V bar push downs 160 10x1, 180 10x1, 200 10x1

Superset 3
Hammer curls 35 10x1, 40 8x1, 50 6x1
Dips 25x1, 45 10x1, 90 10x1

Seated 1 preacher curl machine 40 10x1, 60 10x1, 80 6x1

[DamienBushido]

First and foremost today I weighed in at 178, the heaviest i've been in over a year, i was freaking pumped wen i saw this number.

Single leg Ham Curls 70 10x2, 80 10x1 drop set
Laying Ham Curls 110 10x3 drop set
Smith Squat 185 10x1, 225 10x1, 275 10x2 drop set
Leg Press 225 10x1, 405 10x1, 585 10x1, 675 4x1 drop set
Single leg extensions 70 10x1, 80x1 drop set

Superset 1:
Seated calf raises 90 12x3 Drop set
Donkey calf raises 180 15x3 Dropset

[DamienBushido]

incline bench Machine 180 10x3 drop
incline fly 60 10x1, 65 10x1, 70 8x1 drop
Decline fly 40 10x2, 45 10x1 drop
decline bench machine 230 10x3 drop

db military press 60 10x1, 65 10x1, 70 10x1 drop

EZ bar curl 80 10x1, 90 10x1, 100 6x1 drop
Seated hammer curl 35 6x2
1 arm Preacher curl machine 25 10x2, 50 5x1 drop

Leg lifts 20x3
weighted crunches 25 20x3

[DamienBushido]

Deadlifts 135 10x1, 185 10x1, 225 8x1, 275 6x1, 295 1x1 drop set
Bent reverse grip bb rows 135 10x1, 185 10x1, 205 8x1 drop set
Rear Delt laterals 35 10x3
Close grip bench 225 10x3
V-Bar tri pushdown 200 10x3 drop set
Weighted dips 90 10x3 drop set

[DamienBushido]

Side Laterals 30 10x1, 35 10x1, 40 10x1, 45 8x1, 50 6x1 drop set
Seated Lat Tower 165 10x1, 180 8x2, 205 6x1 drop set
Weighted roman oblique 45 12x3 drop set
Smith Shrugs 135 10x1, 225 10x1, 315 10x2, 335 10x1 drop set

[SizeMatters]

i kno its rough without a training partner..weve all been there one time or another but see if someone in the gym can spot you when u do squats...a compound movement such as squats will increase natural test levels and help your gains...good luck bro

[DamienBushido]

Smith Squats 135 10x1, 185 10x1, 225 10x1, 275 10x1
Leg Press 225 10x1, 405 10x1, 495 10x1, 585 10x1, 675 8x1, 695 8x1, 725 2x1 drop
Single leg Curs 70 10x2, 80 10x1 drop
Single leg extensions 70 10x1, 80 10x1
Seated calf raises 90 15x1
Donkey claf raises 225 15x1

[DamienBushido]

Db flat press 55 10x1, 65 10x1, 75 10x1, 85 10x2
flat hammerstrength press 245 10x2 drop
decline Hammerstrength press 225 10x1, 275 8x1 drop
Flat db flys 50 10x3

hammerstrength military press 135 10x1, 225 8x1, 185 10x1

standing db curls 35 10x1, 40 10x1, 45 6x1, 40 8x1
reverse grip ez bar curls 50 10x2, 60 10x1
1 arm preacher curl machine 25 10x1, 35 10x1, 45 6x1, 55 3x1 drop

Weighted pulley crunch 70 12x1, 80 12x1, 90 12x1 drop
Hanging leg lifts 15x3 drop

[never_2_big]

i kno its rough without a training partner..weve all been there one time or another but see if someone in the gym can spot you when u do squats...a compound movement such as squats will increase natural test levels and help your gains...good luck bro

i have to agree here, u gotta free squat brother, must be someone who can give u a spot

[DamienBushido]

Deads 135 10x1, 225 10x1, 275 8x1, 295 5x1, 305 1x1, 225 8x1
Bent bb rows 135 10x1, 185 10x1, 205 10x1, 225 5x1 drop
Rear laterals 35 10x3 drop
Tri V-bar push downs 200 10x3 drop
Weighted dips 45 15x1, 90 15x1, 100 10x1 drop
Close grip bench 225 6x1, 185 10x2

[Pokoritel]

I just checked out all your workouts and looks like your doing well, keep push in man

[DamienBushido]

Leg Extensions 120 12x1, 140 12x1, 160 12x1 drop
Lunges 135 12x3
Single leg curl 70 12x2, 80 12x1 dropx3
close foot leg press 225 12x1, 315 12x1, 405 10x1
Smith squat 185 12x1, 225 12x2, 235 12x1 drop (215, 195, 175, 155, 135)
Seated Calf raises 115 12x3
donkey calf raises 225 15x3

[DamienBushido]

Smith Bench 225 10x1, 275 10x1, 295 8x1 drop
ss hanging leg lifts
Decline hammerstrength press 225 10x1, 275 10x1, 295 6x1
ss hanging leg lifts
Incline db fly 60 10x1, 65 10x1, 70 10x1 drop
ss crunches
bb curls

[D-Rock]

this has nothing to with your log brotha but i dig your signature. great outlook on training.

[k1usa]

modified seated curls.....z bar wide and narrow grip....to puke.....negitives once a week....same position....hammer curls.....5 sets...to failure ..consentration curls...dumbell...to failure.....reverse curls.....to pain.....wrist curls....to wanting to kill myself....then hit the tri's....closegrip on the smith press.....cable moves....using rope and small straight bar...do them till the pain makes me want to punich someone.....I love the pain and the pump...not sure how many reps...I go till they pop....then some....and all this at 53....and 19$ a month....

[DamienBushido]

Smith Bench 225 10x1, 275 10x1, 295 8x1 drop
ss hanging leg lifts
Decline hammerstrength press 225 10x1, 275 10x1, 295 6x1
ss hanging leg lifts
Incline db fly 60 10x1, 65 10x1, 70 10x1 drop
ss crunches
bb curls 45 10x1, 65 10x1, 85 8x1, 105 x-rep drop by 20 til just bar

forgot last super set:
hammer curls 25 10x3
Seated preacher curls 35 10x3 drop

[DamienBushido]

Deads 185 10x1, 225 10x1, 275 8x1, 295 6x1, 305 4x1, 315 3x1, 335 1x1 drop
Reverse grip Bent BB rows 135 10x1, 185 10x1, 225 8x1, 275 2x1, 225 8x1 drop
Donkey kicks 35 10x1, 40 10x2 drop
flat bar lat tower pull downs (triceps)- 140 10x3 reverse grip- 90 10x3 drop
Dips 0 25x1, 45 12x1, 90 8x1 drop

[DamienBushido]

Side laterals 30 10x1, 35 10x1, 40 10x1, 45 8x1, 50 6x1 drop
Smith military press 185 10x1, 205 10x1, 225 10x1, 245 5x1 drop
Rear delt laterals 35 10x3
Straight bar lat pull downs 160 10x1, 175 10x1, 190 10x1, 205 8x1, 225 5x1, 240 2x1 drop
trap shrug 335 10x3

[DamienBushido]

got on the scale today...FUCKING 173...i'm so pissed at that shit. Didnt gain a fucking pound last month. Granted different scale, i'll check the gym scale today but that puny number pisses me off. Here's the goals set now all should be achieved by first week of July. going up to 4000 kcal a day to gain.

Leg Press 900
Smith Bench 350
Deads 400
Military Press 300
2-mile: 12 min.

[DamienBushido]

the goal weight is 185 by early July.

[DamienBushido]

Leg Press 225 10x1, 405 10x1, 585 10x1, 675 10x1, 765 6x1, 815 2x1 drop
laying ham curls 110 10x1, 130 10x1 150 10x1 drop
single leg extensions 70 10x1, 80 10x2
double leg extensions 170 10x1 drop
seated calf raise 115 12x3
donkey calf raises 315 15x3 drop

[DamienBushido]

Smith bench 135 10x1, 185 10x1, 225 10x1, 275 10x1, 295 6x1, 305 4x1, 315 2x1 drop
Fly machine 100 10x1, 130 10x1, 160 10x1, 180 6x1 drop
superset incline/flat/decline hammerstrength machines x3

[DamienBushido]

side laterals20 10x1, 30 10x1, 40 10x1, 45 10x1, 50 6x1 drop
Military press 185 10x1, 225 10x1, 245 6x1 drop
rear laterals 35 10x3
Superset;
bb shrug 225 12x3
plate shrugs 15x3

[DamienBushido]

Lat pull downs 165 10x1, 180 10x1, 205 8x1, 225 6x1, 240 3x1 drop
Bent BB rows 135 10x1, 185 10x1, 205 10x1, 225 10x1 drop

2 miles @ 6mph

[DamienBushido]

Bench 185 10x1, 225 10x1, 245 10x1, 295 10x1, 315 3x1 drop
Fly machine 90 10x1, 120 10x1, 140 10x1, 160 4x1 drop
superset:
Incline db fly 40 10x3
Decline hammer strength press 225 10x3

Superset:
Cable crunch 90 12x3
90 degree crunch 18 20x3

leg lifts decline bench 15x3

[DamienBushido]

Superset:
BB curls 45 10x1, 55 10x1....105 6x1
v bar tri push down 200 10x3

Superset
hammer curls 35 10x3
donkey kick 35 10x3

superset:
preacher curl 50
overhead tri press 50

2 mi @ 6, 7, 8 mph 15 min.

[TheNaturalG]

Those are some strong curls bro, nice workout.

[DamienBushido]

Lat tower pull downs 165 10x1, 180 10x1, 205 10x1, 225 5x1, 240 3x1 drop
Bent reverse grip BB rows 135 10x1, 185 10x1, 205 10x1, 225 6x1, 245 3x1 drop
Single arm seated cable rows 80 10x3

Run 2 miles at 15:25 good for now will start stepping it up now that my lungs are recovering from being sick

p.s. i have been purposely skipping legs and lower back b/c i have semi-pro tryouts on the weekends and cant play w/ my legs and lower back all ripped up.

[ironshaolin]

Lookin good bro. Yeah, the smith machine has its place in every workout, but over-reliance can neglect your stabalizers. If I may make a recommendation: I used to do the same thing all the time, since I too rarely get a partner. Then I discovered the power rack. Set those safety bars up, and rock and roll. Do a set with just the bar on squats so you can see where you need the pins, then add the weight. Now if you get to failure, instead of getting killed, just let the bar down on the safety catches and you're alive. Then you can work the freeweights without fear. One of the bushido codes, eh? The dragon eliminates all fear, regardless of the journey.

[DamienBushido]

Bench up to 320x1
dips superset w/ incline db fly
fly machine up to 160 8x1

2 mi. @ 14:30

p.s. thanx for the input everyone, its much appreciated.

[DamienBushido]

Side laterals up to 50 6x1 drop
Military press up to 265 1x1 drop
rear laterals up to 35 10x1 drop
BB curls 105 8x1 drop
Kick backs 35 10x1
hammer curls 35 10x1
seated bb overhead tricep extensions 65 10x1
Preacher curl machine up to 75 10x1 drop
one hand cable tricep pull downs 50 10x3

all top lifted worked up to these numbers in a minimum of 3 sets

ran a lil over a mile at 6 mph. just to get soreness from the weekend out.

[DamienBushido]

Deads 135 10x1, 185 10x1, 225 10x1, 315 3x1, 365 1x1
Bent BB rows up to 275 3x1 drop
lat pull downs up to 240 drop
leg press up to 855

[DamienBushido]

Bench 135 10x1, 185 10x1, 225 10x1, 275 10x1, 315 3x1, 335 1x1 drop
Incline 135 10x1, 185 10x1, 225 10x1
Fly machine up to 140 10x1

Ab machine up to 90 12x3
Decline Leg lifts 12x3

[DamienBushido]

Lateral raises up to 50 9x1 then 40 10x1 drop
Rear Laterals up to 35
military press machine up to 85 drop

BB curls up to 125 4x1
Close grip bench 225
Db hammer spider curls 25
kick backs 35
seated preacher curls ez bar 80

easy jog

[DamienBushido]

bench up to 315 failed 335
decline fly 40 10x3
fly machine up to 160
Abb work.