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Depex024 DC Log

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  • Depex024
    replied
    9 - 9 - 11

    Chest, Shoulders, Triceps, Back (B)

    Hammer Incline
    2plates+25 for 15 RP
    55's stretch 55 seconds

    DB Shoulder Press
    60 for 16 RP
    stretch
    side rises - 30 x 15

    Straight Bar Skull Crusher
    90 for 14 RP

    Pullup
    Body weight for 20 RP

    Pendlay Row
    225 x 4 - Personal Record
    185 x 9

    Beat the shit out of my last workout - except for the last rowing set. But I hit a PR!
    Last edited by Depex024; 09-10-2011, 04:24 AM.

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  • Depex024
    replied
    9 - 7 - 11

    Biceps, Legs (A)

    Straight bar Preacher Curl
    80 for 17 RP

    Hammer Curls
    75 for 13 SS

    stretch

    Lying Leg Curl
    190 for 20 RP

    stretch

    TOe Press
    4 plates for 9 -- woo hoo! ( i go 5 seconds decent, and only 10 seconds stretch..I will utilize the 15 second stretch until I hit 12 repetitions with this weight)

    Squats
    315 x 11
    225 x 20

    stretch - extra brutal this time around

    Squats sucked AGAIN. Gotta use more intensity and weight for the widowmaker. I just stripped the plate off each side immediately after the 315 set and blasted out 20 reps as fast as i could.
    I see at least 2 more weeks of blasting. which would be a total of 6. Liking DC alot so far.

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  • Depex024
    replied
    been busy -- heres my last workouts...didn't write em in my logbook, just going by memory here....

    [BBi's Legs (B)[/B]

    Weighted Chin
    35 for 14 RP

    stretch 50 sec

    hammer curls
    75 for 12 each SS

    Seated Leg Curl
    3rd pin from bottom for 30 RP
    stretch for 60

    Toe Press
    4 plates for 8

    Leg Press
    6 plates for 18

    stretch..forgot the time...

    ------------------------------------------------------------------------------------
    Chest, Tris, Shoulders, Back (C)

    Low Incline DB
    85 for 12
    55's for 45 seconds --- damn, can't get past the 45/50 mark...

    Hammer Shoulder Press
    2 plates for 15 RP
    stretch for 50? i forgot...

    Seat DB Extension
    80 for 16 RP
    stretch with plate for 60

    side laterals - 30 for 15 SS

    CG Pulldown
    170 for 15 RP

    Floor Deadlift
    315 x 11
    -------------------------------------------------------------------------------------
    Bi's Legs (C)

    Seated DB Curl
    50 for 13 RP each
    stretch

    Reverse Machine Preacher Curls
    4th pin for 15 SS

    SLDL
    225 for 13 RP
    stretch

    Machine Front Squats
    5 plates x 18 ---- soooo pissed..
    stretch
    ------------------------------------------------------------------------------------
    Chest Shoulders Tris Back (A)

    Flat DB
    90 for 12 RP
    55's stretch -- 50...goddamnit

    Smith Press
    185 for 14 RP
    stretch
    cable side lateral - 45 for 13 SS each

    Weighted Dip
    45 x 15 RP - goin up to 45 and a quarter next time.
    stretch x 60 with plate

    Pulldown
    170 for 20 RP

    Rack Pulls
    405 x 10
    hang stretch for a while

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  • Depex024
    replied
    8 - 26 -11 -- Chest, Shoulders, Tris, Back (B)

    Incline Hammer Strength Press
    2plates+25 for 13 RP + 28 second static hold
    stretch; 55 for 50

    DB Shoulder Press
    60 for 12 RP : totally weak
    stretch for 30 seconds..burn baby burn! went on my heels

    Skull Crusher with Straight Bar
    90 for 13 RP
    stretch 45 plate for 40 seconds. Pussed out like a little girl

    Pullups
    bodyweight for 16 RP -- got to get to 20 before i add that weight

    Pendlay Row
    (after warm-ups)
    205 x 6
    185 x 10

    gotta go more nuts on the rows. shoulders are weak as shit. Now I have to get ready to brace this bitch Irene...if it even happens. NYC is over compensating hardcore in result to the shit that happened with the snow storm. I hope noting happens so Bloomberg looks like even more of an ass. ..

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  • Depex024
    replied
    8 - 24 - 11 -- Biceps, Forearms, Hamstring, Calves, Quads (A)

    Preacher Straight Bar Curls
    80 for 14 RP
    stretch for 40 seconds..insane pain. I kind of like it

    Standing Hammer Curl
    65 x 14 each arm

    Lying Leg Curl
    170 for 15 RP
    Went with extremely slow tempo. I can't stand leg curls
    stretch; leg up on barbell; 60 seconds

    Calves on Leg Press
    4 plates for 6.
    Wow. This was crazy. I was seeing stars on rep 4. This is by far the most intense pain i have ever felt during an exercise.

    Squats
    315 x 7
    275 x 11. -- This was a complete failure. I really thought i could get 20 reps.
    stretch for 40 seconds -- i have to work on this. Definitely felt it, but I did it kind of wrong after looking at pictures.

    Left the gym feeling un-accomplished. squats really got me down. I don't like to make excuses but I had terrible sleep and I felt like a zombie all day. I definitely will dig way deeper next time.

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  • Depex024
    replied
    8 - 23 - 11 -- Cardio...

    got up, popped 2 RPM with a 36g protein shake.
    did around 16 minutes of jogging.
    followed by 1 min walk, 1 min sprint, 1 min walk, 1 min sprint, etc..for i think 10 minutes or so...followed by a brisk 15 min walk...knees are totally raped. not good!

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  • Depex024
    replied
    OK ... revised....here's my general RP rep-range

    CHEST exercises: 10 - 15 RP
    TRICEPS exercises: 11 - 15 RP
    BACK WIDTH exercises: 15 - 20 RP
    SHOULDER exercises - 11 - 15 RP
    DEADLIFT and VARIATIONS: 4 - 9 first set; then just go nuts on my last set beating the reps next time.
    BICEP exercises: 12 - 20 RP
    FOREARMS - 12 - 20 SS
    HAMS - leg curls - 15 - 20 RP. SLDL; 11 - 15 RP
    QUADS - 4 - 8 first set; then 20 reps; leg press trying to get more than 20 reps..
    Last edited by Depex024; 08-24-2011, 11:25 PM.

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  • Depex024
    replied
    Originally posted by Macho Man View Post
    I am not qualified to give DC help, but I do have a question for you. One of the general principles behind DC training is that you have a rep range that you work in. Once you get to the top end of a rep range, you increase the weights to send yourself back to the bottom and then battle your way back up again (at least in my understanding of it). How can you do this if you don't have a specific, pre-determined rep range you are working in?
    Good point. I will revise it.

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  • Depex024
    replied
    here's a typical day for me in terms of Diet...

    i try to get as much protein as i can.

    Breakfast:
    Oatmeal Pancakes (6 - 10 egg whites, 1 cup of oats, 1 large bannana, other fruits) , 3 whole eggs, juice and coffee.

    snack; roughly 1 hour - 1.5 hour later: either a mrp bar or a shake with 1 cup of milk and some cream and honey.

    3hours later.
    lunch: hamburger or 2 chicken burger or 2 turkey burger on whole wheat bread; assorted condiments and veggies on it

    snack; bar or beefed up shake; (pb, milk, cream, protein powder)

    dinner: same as lunch; except ill throw either two chicken or hamburger patties on top of 1.5 cup of brown rice with again veggies or a piece of fruit. or 2 cans of tuna with some type of carb

    pre-workout; 48g protein shake with two RPM.

    workout;

    post-workout; 50g protein, 1 cup oats, 3g of creatine

    then cottage cheese 1 - 2 cups of it.

    i also eat some almonds throughout the day occasionally
    Last edited by Depex024; 08-24-2011, 01:41 AM.

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  • Macho Man
    replied
    I am not qualified to give DC help, but I do have a question for you. One of the general principles behind DC training is that you have a rep range that you work in. Once you get to the top end of a rep range, you increase the weights to send yourself back to the bottom and then battle your way back up again (at least in my understanding of it). How can you do this if you don't have a specific, pre-determined rep range you are working in?

    Leave a comment:


  • Depex024
    replied
    The Proposed Blast:

    Chest, shoudlers, tri, back (A)

    Flat DB Bench
    Smith Shoulder Press
    Weighted Dip
    Pulldown
    Rack Deadlift 6 - 9, 10+

    Biceps, Forearm, Hams, Calves, Quads - (A)
    Preacher Curls
    Hammer Curls - 15 - 20 SS
    Lying Leg Curl
    Leg Toe Press
    Squats 6 -9 , 20 reps

    Chest, shoudlers, tri, back (B)[/B]
    Hammer Incline Press
    DB Shoulder Press
    Skull Crushers
    Pullup
    BB Rows 6 - 9, 10+

    Bi's, Forearms , Legs (B)
    Weighted Chinup
    Reverse Curl - 15 - 20 SS
    Seated Leg Curl - 20 - 30 RP
    Toe Press
    Leg Press 6 - 9, 20+

    Chest, Shoulder, Tricep, Back (C)
    Incline Dumbell Bench
    Hammer Shoulder Press
    DB Extension
    CG Pulldown
    Floor Deadlift

    Bis, Forearms, Legs (C)
    Seated DB Curl
    Wrist Curl - straight set 15 - 20
    SeatedLeg Curl
    Front Squats


    I plan on to blast for at least 6 weeks. and just take it from there in terms of how my body feels.
    Last edited by Depex024; 08-29-2011, 10:49 PM.

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  • Depex024
    replied
    8-22-11 - Chest - Shoulders - Tri's - Back (A)

    Flat Dumbell Bench
    90's for 11 RP
    stretch: 55's 45 seconds - brutal

    Smith Machine Press
    165 x 15 RP
    stretch for 60 seconds. I have to work on this stretch. Shoulder press was light too

    Weighted Dip
    45 for 12 RP
    stretch with a 45 lb plate on the flat bench for one minute each. - Really felt this one

    Pulldown
    170 for 14 RP


    [B]Rack Deadlifts/B]
    405 x 6
    365 x 10
    plate jumps next workout for sure
    Last edited by Depex024; 08-24-2011, 01:16 AM.

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  • Macho Man
    replied
    Welcome! Throw up some pics, your proposed blast, and diet and you will be ready to roll. Without these three things it will be pretty hard for the vets to offer any assistance.

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  • Depex024
    started a topic Depex024 DC Log

    Depex024 DC Log

    What's up IM . I have been lifting for 4 yrs now. Started with full body training then ventured into conventional bb'ing splits then strength training (5x5, etc.) then eventually Westside was my main style for a good part of 2 yrs or so. For the last month though, I have been doing the generic 1 body part a day. back, arms, legs, chest, shoulders...Never tried that style before and my body took off in terms of size.

    I Like to challenge myself, and my body. Want to do things I have never done before, so DC looks absoulutley sick, and here we go!

    oh yeah, 5'8 and roughly 190, 22 yrs old.
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