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  • Muscle@Duke
    replied
    8/22/2011

    Incline bench press
    barx20x2 135x12 225x10
    260x11x3x3 17RP

    HS military
    45x10 90x6
    117.5x9x3x3 15RP

    CGBP
    135x10 185x10
    250x10x5x3 18RP

    HS pulldowns
    45x15 90x10
    117.5x9x5x3 17RP

    BB Row
    barx15 135x10 225x8
    315x8
    275x9
    60 sec hanging lat stretch

    Leave a comment:


  • Muscle@Duke
    replied
    8/19/2011

    Str8 bar curl
    45x15 65x10 85x8
    105x7x4x4 15RP
    60 sec stretch

    1 arm reverse cable curl
    15x15
    30x10

    Life fitness seated calf ext.
    70x20 190x20
    250x14 DC

    Life Fitness kneeling leg curl
    25x12 35x10
    50x8x5x4 17 RP

    Front Squat
    barx10 135x10
    225x6
    95x22
    60 sec stretch

    WOW front squats suck. I am really weak at these.

    Leave a comment:


  • Muscle@Duke
    replied
    Originally posted by youngbb View Post
    Cool, North Carolina, huh?

    I'd never done the below knee racks, I see you have them in there too, are yours weaker than your floor deads?
    No mine are actually a bit stronger, but I also haven't trained floor deads in some time. I do the deads to just below the knee so I work the posterior chain and lats/traps/rhomboids. Any lower and it gets the quads involved more than I like, and also seems to tear up my lower back more(not in a good way).

    Leave a comment:


  • JohnnyBravo
    replied
    Originally posted by [email protected] View Post
    Just a fan who lives nearby.
    Cool, North Carolina, huh?

    I'd never done the below knee racks, I see you have them in there too, are yours weaker than your floor deads?

    Leave a comment:


  • Muscle@Duke
    replied
    Originally posted by youngbb View Post
    looking strong man. How is Duke?
    Just a fan who lives nearby.

    Leave a comment:


  • JohnnyBravo
    replied
    looking strong man. How is Duke?

    Leave a comment:


  • Muscle@Duke
    replied
    8/17/2011

    Seated HS flat press
    45 per side x15 90x12 135x5

    135x8x5x2 15RP

    60 sec fly stretch with 45lb DB's

    Seated DB Press
    55x10
    80x8x4x3 15RP
    60 sec. stretch
    And let me say, rest pausing these was a BITCH. Getting the DB's up for the second and third part of the set was as much of a workout as pressing them.
    My weight dropped A TON too by training chest first. A couple weeks ago when I was doing Yates style training I was doing delts and tris together, with delts first, and I was pressing 100lbs for 9-10 reps.

    Reverse Grip Bench in Smith Machine
    90x12 180x10 (just plate weight counted)
    230x9x4x3 16RP
    25lb DB stretch for 60 sec an arm

    Reverse Grip Chins
    BWx11x4x3

    Rack Deads (about three inches below knees)
    barx8 135x5 225x5
    405x7
    365x8
    60 sec hanging lat stretch

    Leave a comment:


  • Muscle@Duke
    replied
    Originally posted by mchicia1 View Post
    Good numbers. That standing press is really impressive.
    Thanks man, I'm just doing what I can and trying to progress. I've been wanting to get to 225 for reps ever since I saw a vid of Wendler throwing it up like like nothing. I did 205 for six before I started this DC blast.

    Leave a comment:


  • SkinnyMike42
    replied
    Good numbers. That standing press is really impressive.

    Leave a comment:


  • Muscle@Duke
    replied
    8/15/2011

    Alt. Seated DB Curl
    20x15 30x10 40x8
    60x13 RP
    55 sec bicep stretch (the one on the smith bar is very awkward for me, I may have to figure out a diff. one)

    Rope hammer curls
    30x15 40x10 50x8
    65x15 SS
    BB stretch for 60 sec.

    Leg Press Calves
    275x20 365x20 455x20
    455x12 DC style

    Seated leg curl
    50x15 70x10 90x10
    110x28 RP
    60 sec hammie stretch (standing)

    Leg Press
    455x12 635x8 815x8
    995x9 SS
    545x22 widowmaker
    I was an idiot and in a hurry to limp out and forgot to do my quad stretch

    Leave a comment:


  • Muscle@Duke
    replied
    8/12/2011

    Decline BB Bench
    barx20 135x15 225x10 275x10
    335x11 RP I should have gotten more, but I think my last warm up took too much out of me.
    60 sec. fly stretch with 45lb DB's

    Standing Military Press
    Barx5 135x5
    185x15 RP
    60 sec. stretch
    I basically just did feel sets since I was already warmed up from the benching.

    Dead Triceps
    85x10
    105x19 RP
    25lb DB stretch 60 sec. each arm

    Wide Grip Pulldowns
    100x15 140x10 180x10
    200x21 RP
    60 sec. hanging lat stretch with body weight

    Tbar rows
    90x15 WU
    225x7
    180x14

    Leave a comment:


  • Muscle@Duke
    replied
    Been slacking in getting my workouts in the log, so here is the make up.

    8/10/11
    Preacher Spider BB Curl
    20x15 55x10 75x10 warm ups
    85x15 RP
    60 sec. bicep stretch

    Hammer Curls
    30x10 40x10
    50x14 SS
    60 sec. stretch with BB(Dante described it somewhere)

    Seated Calf Raise
    185x12 185x12
    235x 10 DC style

    SLDL in smith machine
    110x10 200x10
    250x13 SS
    60 sec. hurdlers stretch(up on bar) per leg

    Squats
    135x10 225x5 315x5
    405x3(haven't been squatting much before this and over estimated what I could do, thought I could get six)
    365x7
    225x20 widow

    I'm including all my warm up sets in this log so people can see that there is a little bit more volume involved than most people probably think. I try to do two to three warm up sets of 15 10 8 or so.

    Leave a comment:


  • Muscle@Duke
    replied
    DANG, am I sore today. Been eating like a horse too, my appetite is through the roof.
    I'm not on any specific diet though. I'm eating when hungry, taking shakes in between meals. I'm getting about 40-60g protein per meal or shake, aiming to get between 300-350g protein per day. I'm not counting other macros at the moment. I am however using lean protein sources and trying to keep my fats from healthy things like pasture butter, olive oil, omega-3 eggs etc.
    I'll see where I'm at in a few weeks and adjust, but I think as long as I get my protein in I'll be good to go. I'm also using a carb cutoff of 6pm. Doing morning cardio on non weight training days.

    Leave a comment:


  • Muscle@Duke
    replied
    First day in the bag. Ended up getting done a little quicker than I thought I would, so that was a plus. Definately a tough workout, but I can't wait to hit legs on Wed!

    Incline Bench
    255x10x3x3 (16 RP)
    Fly stretch for 60 secs with 45lb DB

    Hammer Strength seated military
    115 per sidex9x4x3 (16 RP)
    60 sec delt stretch

    CGBP
    245x9x4x3 (16 RP)
    DB behind neck stretch 25lb DB for 60 secs

    Hammer Strength Pulldowns
    115 a side for 10 6 and 3 (19 RP)

    Barbell Deadstop Row
    275x7
    245x9
    Hanging lat stretch for 60 secs

    Leave a comment:


  • Muscle@Duke
    replied
    Maybe I should add some current stats and goals in here.
    5'11" 232lbs, more than 9% but less than 14% BF. I'm soft at the moment but not chubby or fat.

    I wanted to compete again this year but after dieting down to around 214 I realized I was going to be like 200 in contest shape. And quite honestly IMHO that just isn't a BB look at my height. I feel that at the state level I need to compete at as close to 225 as possible. Eventually if I am ever good enough to go to the national level, I'm going to have to be a super heavy. Again, all just my opinion but these are my goals.
    SO, I'm not setting a time frame to get on stage. I'm going train on the two way split and eat my way up to 250-260. I'll maintain that for a couple three months to reset my set point and then look at what shows are coming up and at that time come up with a prep plan.

    Leave a comment:

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