Cast Iron Training, The Iron Cave, D.P. Prior, Nameless Dwarf and Deadlifting

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CAST IRON TRAINING 

(formerly Derek Prior Personal Training): 

D.P. PRIOR 

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Drulk & Tharnold's Training Log Part 3

Week 8:

We picked up some more weight plates (2.5 and 5 lbs) in order to make smaller progressions with arm training. Those lagging arms are catching up with chest and back now.

Legs are starting to be prioritised more. We're using a combination of regular squats with leg blaster squats at this stage.

Here are the modifications to the program:

MONDAY

Dead Lift: w/u 10, 8 plus 10, 8, 6, 4 (optional 1 rep max)

Leg Blaster Squat: 3 x 10-20

Calf Raise: 3 x 15-20

Biceps

TUESDAY:

Incline Dumbbell Press: w/u 20, 15, plus 5 x 10-20

Dips: 3 x AMRAP

Flyes: 3 x 10-15

Triceps

WEDNESDAY:

Cable Row: 20, 16, 12, 10, 8

Lat Pull Down: 20, 16, 12, 10, 8

Pullover: 20, 16, 12, 10, 8

Rear Deltoid: 20, 16, 12, 10, 8

Biceps

THURSDAY:

Dumbbell Shoulder Press: 20, 16, 12, 10, 8, 12-15

Upright Row: w/u 20 plus 3 x 10-15

Lat Raise: 3 x 10-20

Front Raise: 3 x 10-20

FRIDAY:

Leg Blaster Squat: w/u 20 (20lbs)

Squat: w/u 10 (bar), 10 (50lbs), plus 4 x 8-12

Leg Blaster Squat: 3 x 50lbs x 15-25

Calf Raise: 3 x 15-20

Biceps and Triceps

Drulk & Tharnold's Training Log Part 2

Six weeks in to the training and starting to show results. There have been some tweaks to the program, and a Frank Zane Leg Blaster has been added to the gym. Here's what we're currently doing:

MONDAY

Dead Lift: w/u 10, 8, 6 plus 10 x 10 (1 minute rest)

Leg Blaster Squat: 3 x 10-20

Calf Raise: 3 x 15-20

TUESDAY:

Incline Dumbbell Press: w/u 20, 15 plus 10 x 10 (1 minute rest)

Dips: 2 x AMRAP

Triceps

WEDNESDAY:

Cable Row: 20, 16, 12, 10, 8

Lat Pull Down: 20, 16, 12, 10, 8

Pullover: 20, 16, 12, 10, 8

Rear Deltoid: 20, 16, 12, 10, 8

Biceps

THURSDAY:

Dumbbell Shoulder Press: 20, 16, 12, 10, 8, 12-15

Upright Row: w/u 20 plus 3 x 10-15

Lat Raise: 3 x 10-20

Front Raise: 3 x 10-20

FRIDAY:

Leg Blaster Squat: 20, 16, 12, 10, 8, 10, 12, 16, 20

Leg Extension: 2 x 10-20

Calf Raise: 5 x 10-20

PM: Biceps and Triceps