This will be the first time I have kept a DC journal, but not my first time doing DC training. Due to a whacked out schedule, I prefer the three way split so I can get in and out quickly.
Legs
Seated leg curl. 195x 12+6+4
Stiff leg deadlift. 225x15 ss
Narrow stance leg press. 9 plates a side x 10, 6 plates and quarter per side x 22
Leg press calves. 3 plates a side x 12
Chest, tris, shoulders
Incline hammer press. 2 plates + 35. 7+4+2
DB shoulder press. 80s. 7 SS
DB laterals. 40s. 16 SS. 12 short reps.
Overhead rope extensions. 157.5. 10+5+4
Seated DB curl. 40s. 12+6+4
DB glass hammer curls. 45s. 12 SS.
Pull ups. 12+6+3
Deadlifts. 455 x4. 345x11
Legs
Seated leg curl. 195x 12+6+4
Stiff leg deadlift. 225x15 ss
Narrow stance leg press. 9 plates a side x 10, 6 plates and quarter per side x 22
Leg press calves. 3 plates a side x 12
Chest, tris, shoulders
Incline hammer press. 2 plates + 35. 7+4+2
DB shoulder press. 80s. 7 SS
DB laterals. 40s. 16 SS. 12 short reps.
Overhead rope extensions. 157.5. 10+5+4
Seated DB curl. 40s. 12+6+4
DB glass hammer curls. 45s. 12 SS.
Pull ups. 12+6+3
Deadlifts. 455 x4. 345x11
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