Catalyst Athletics Forums - View Single Post - Derek's Mass Gain Manifesto and Milestone Log

Derek Simonds · 03-11-2009, 05:59 AM

If I don't workout before work it just doesn't get done. The volume does feel pretty good right now thanks for the comments.

Wednesday March 11

Treadmill 5 minutes
D W/U

Rack Pull Mid Shin 45 X 5, 135 X 5, 225 X 5, 315 X 5, 405 X 1, 365 X 1, 315 X 5

Press 45 X 5, 95 X 10, 10, 8, 8
P/U 8, 7, 6, 5

Decline S/U 15, 15, 15, 12
Standing Wrist Curl 50 X 20 X 4

Plank 45 seconds X 4 (counted in my head)
Seated Wrist Extension 20 X 20 X 4

405 was tough from mid shin. Felt good and I am getting it closer to the floor. I am going to need to do some research and figure out an actual plan for my DL'ing goals. I am kind of just moving forward linearly from the ground and lowering the rack pulls to get to 405. Probably a better way to attack it.

03-11-2009, 05:59 AM	#1019
Derek Simonds Senior Member Join Date: Nov 2006 Location: Deland, FL Posts: 4,232	If I don't workout before work it just doesn't get done. The volume does feel pretty good right now thanks for the comments. Wednesday March 11 Treadmill 5 minutes D W/U Rack Pull Mid Shin 45 X 5, 135 X 5, 225 X 5, 315 X 5, 405 X 1, 365 X 1, 315 X 5 Press 45 X 5, 95 X 10, 10, 8, 8 P/U 8, 7, 6, 5 Decline S/U 15, 15, 15, 12 Standing Wrist Curl 50 X 20 X 4 Plank 45 seconds X 4 (counted in my head) Seated Wrist Extension 20 X 20 X 4 405 was tough from mid shin. Felt good and I am getting it closer to the floor. I am going to need to do some research and figure out an actual plan for my DL'ing goals. I am kind of just moving forward linearly from the ground and lowering the rack pulls to get to 405. Probably a better way to attack it. __________________ What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin http://westvolusiawellness.com/