dcr27

this was my first dc workout 8-11-08

Chest: incline db press- 80s 14 rp
Shoulder: db press- 65s 12rp
tricep: tricep pressdown- 110 20 rp
BW: Lat pulldwn- 150 15 rp
BT: BB row- 225-6, 185- 10

just let me know what you guys think about it please

milkstud

I don't think doing two DB movements back to back is the BEST way to do things, but hey... post up your stats/diet/routine.

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Re: Smith Machines:
"shit all over them and make their frames tremble when you approach"- Sanatus

My Journal:
http://www.intensemuscle.com/27817-m...ournal-16.html

dcr27

i am 18 y/o 6'2'' and about 225. my diet varies because of the shifts i work but i just try to get as many good meals in throughout the day as i can(ie turkey, grilled chicken breasts or chicken burgers, and red meat), obviously staying away from the sweets and snacks. i know that is not as strict as most would like it to be, but for now that is really all i can do. soon though i will have to quit my job to go to college, and i will tighten the reins on my diet.

dcr27

1A
Chest: incline db press 11-15 rp
shoulder: seated military-11-15 rp
tris: smith rgbp 15-20 rp
bw: lat pulldown 11-15 rp
bt: bb row 4-6 then 8-10

1B
bis: bb curls 15-20 rp
forearms: pinwheel 20-25 ss
calves: seated calf raise 10-15
hams: lying leg curls 15-20 rp
quads: leg press 6-8 then 20 w.m.

2A
chest: flat db press 11-15 rp
shoulders: smith shoulder press 11-15 rp
tricep: skull crushers 15-20 rp
bw: hammer strength pulldown 11-15 rp
bt: deads 6-8, then 8-10

2B
Incline curls: 15-20 rp
forearms: hammer curls 20-25 ss
calves: standing calve raises 10-15
hams: sldl 6-10 ss
quads: squat 6-8, 20 wm

3A
chest: decline smith 11-15 rp
shoulder: standing bb press
tricep: cgbp smith 11-15 rp
bw: close grip pulldowns 11-15 rp
bt: rack deads 4-6, 8-10

3B
bis: cable preacher 15-20 rp
forearms: reverse grip bb curl 20-25 ss
calves: leg press calf raise 10-15
hams: sumo leg press 15-20 rp
quads: bb hack squat 6-8, 20 wm

quick ? for anyone, should i rp sumo leg press or ss? thanks

ellopapii

==

gecko

Fill in a new exercise for 2B (Quads), seeing that they repeat each other.

dcr27

shit forgot to replace that with squats, 6-8 with 20 wm

dcr27

here are my last two workouts

8-13-08
bis-bb curl 95lbs 15 rp
forearms- pinwheel curl 50lbs each hand, 20 rp (just learned that these should be ss, will implement that next time around)
calves- seated calf raise 90lbs 10 ss
hams- lying leg curl 110 lbs 16 rp
quads- leg press 500lbs-9, then 270 for 20

Notes for future workouts: 1) seeing as these workouts are a learning experience for this type of training, i have trouble judging the weight on some exercises.
2)Should not have RPed forearm exercise
3) more weight on both sets for the leg press

dcr27

8-15-08

last day of work before school starts up, went to the gym after

Chest- flat db press- 85s 6+4+2=12 rp
Shoulder- Smith Machine seated press- 185 7+4+3=14rp
Tris- BB skullcrusher 70lbs 10+6+4=20rp
BW- hammer pulldown 230 6+4+3=13rp
BT- deads- 315-6, 275-9

Some things I have noticed during my brief DC stint:
1)I have to rewire my brain and body to go all out, especially during that first set. Looking at my numbers, i can tell that i am saving some for the later sets, a practice that previous training methods taught me to do. i think if i bump the weight up a little and give it my all on that first set, then stuggle to put up some decent numbers on the last two, i will have better results. or i could just be talking out of my ass. this seems to be the case with my BW and Tri exercises especially.
2) i know most of you prob warm up with my heavy dead set, but i was happy with it considering i could maybe get that weight up for two a month or two ago
3) i cant get the tricep stretch down without it feeling like my shoulder is being severed, leading to brief stretch periods on that particular muscle. Any tweaks or alt. stretches anyone has discovered would be appreciated

milkstud

I was rp'ing the sumo's but I think either would work...

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Re: Smith Machines:
"shit all over them and make their frames tremble when you approach"- Sanatus

My Journal:
http://www.intensemuscle.com/27817-m...ournal-16.html

Glyder

For my tricep stretch I get the double rope grip, hook it to a lower pulley, throw the pin at about 100 or so (or whatever for you) Face away from the stack, bring the rope over your head in a full extension and slowly lower till you get a good stretch behind your back on your triceps. I dont like to do the other db one either, as its what caused my shoulder injury to get worse.

Thats kinda the best I can explain it.

__________________
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BEAT YOUR FREAKING LOGBOOK! Thats what you should be worrying about - DoggCrapp

and you ask if you need to step up the intensity, a true DC trainee wouldn't need to ask himself that question, he would already be training with full intensity, this isn't a program for "a pretty high intensity", it's for a kick in the balls intensity where you always try to get that extra rep - Equill

Save 5% at TrueProtein.com - snc768

dcr27

thanks man i think i will try rp and see how it feels for the first time around

dcr27

yeah that db stretch kills my shoulder. thats a pretty good description and i will definately try it next tris day, thanks man

dcr27

8-18-08
Bis- incline curl 30s- 23rp (will increase weight next time)
forearms- hammer curl - 40s -15ss
calves standing calf raise- 115- 10 (will replace with a diff. variation of calf raise)
quads- squats 245-6, 185-20 (will lighten up slightly on wm for better form)
hams- sldl 315-5

-the standing calf raise at my gym blows and is pretty awkward to use, so i had to do 5 reps, regroup because my feet were slipping , and then do 5 more. i will be replacing this exercise with another one.
-i am not the best squatter, so 245 for 6 is the best number i have put up yet and i am happy with it. the first 10 reps on my widowmaker were good, 11-15 not so much, and 16-20 im sure were not a thing of beauty. but i am glad i used more than the 135 i originally intended to use.
-after doing my heavy set on sldl, i intended on doing a 8-10 set,with 275. i was pretty spent but got 2 reps done fairly easily. but when trying for the third i knew it wasnt going to happen.
-lower back was kinda sore after the squats. i did abs yesterday for the first time in a while, and they were sore today. idk if weak abs might force your lower back to take on more of the load when squatting, but i think it might have b/c i have never had back pain after squatting.

dcr27

8-20-08
Chest- Decline smith machine bp- 205 15rp
Shoulder- HS shoulder press- 230 10rp
Tris- Smith CGBP- 185 12rp
BW- close grip pulldown- 150 18rp
BT- rack deads- 365-5, 315-8

Im not a huge fan of decline bench, but my lower chest is lagging so i will pound it out. Didnt get as many reps on shoulders as i would have liked to. Next CGBP i might try on freeweights instead of the smith. on rack deads the bar was right at knee level. i was hoping to be able to do more weight on that, but im sure it will come. next time i might lower the pin down one notch. where do most of you guys have the bar in relation to your knees on rack deads?

dcr27

8-22-08

Bis-Cable Preacher Curls- 90lbs 23rp
Forearms- Reverse BB curls- 65 lbs 15ss
Calves- Leg press calf raise- 250lbs 10ss
Hams- Sumo Leg press- 360lbs 14rp
Quads- BB Hack Squat 185-6, 135-20

Had some trouble with the hack squats. they werent heavy but it was just very awkward.
Monday is my first test against the logbook