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Quest to 200+ with DC.

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  • Quest to 200+ with DC.

    I'm 24, been lifting for roughly 5 years, with 2-3 of them being quality. I was scared to eat too much when I was 19, and didn't budge beyond 145lbs; I'm 5"8, btw. I'm currently sitting at 187. I managed to put on 42 lbs of weight while remaining lean the past three years, and that's without being fully committed. I regularly played basketball, football, etc throughout my lifting, but I've decided to dedicate the next calendar year to lifting, and DC. No more basketball, which is tough for me, but it's something I can turn back to down the road. So I'm all in now, and I'm super excited, especially now that I'm at a stacked new gym with tons of phenomenal equipment.

    I started DC this past Sunday, and the set-up is as follows:


    A1
    Hammer Strength Flat Press: 11-15 RP
    Seated BB Shoulder Press: 11-20 RP
    Seated Hammer Strength Triceps Dips: 21-30 RP
    Hammer Strength Pullovers: 15-20 RP (Best pump my lats have ever had!)
    Plate Loaded Hammer Strength High Rows: 9-12 SS, 6-9 SS.
    Ab Work.

    A2
    Hammer Strength Incline Press: 11-15 RP
    Hammer Strength Shoulder Press: 11-20 RP
    SKIP E-Z Bar Extensions(saw these in LONGEVITY, they're good): 21-30 RP
    Underhand Hammer Strength Pulldowns: 11-20 RP
    Seated Hammer Strength Iso Rows: 9-12 SS, 6-9 SS.
    Ab Work.

    A3
    Decline Hammer Strength Press: 11-15 RP
    DB Seated Shoulder Press: 21-30 RP
    Reverse Grip Smith Press: 11-20 RP
    Close Grip Pulldowns: 11-15 RP
    Trap Bar Deadlifts: 9-12 SS, 6-9 SS.
    Ab Work.

    B1
    Alternate DB Curls: 11-20 RP.
    Pinwheel Curls: 11-20 SS
    Free Squats: 6-9 SS, Widowmaker
    Shrug Machine Stiff Leg Deadlifts: 9-12 SS, 6-9 SS
    -I saw this discussed in a thread here, tried 'em out and really liked how it felt in my hamstrings.
    Calf Work

    B2
    Barbell Curls: 11-20 RP.
    Hammer DB Curls: 11-20 SS
    Front Squats: 6-9 SS, Widowmaker
    Lying Leg Curls: 20-30 RP.
    Calf Work

    B3
    Preacher Machine Curls: 11-20 RP
    Reverse Grip EZ Curls: 11-20 SS
    Vertical Hack Squat: 6-9 SS, Widowmaker
    Seated Leg Curls: 20-30 RP.
    Calf Work

    I'll be doing fasted morning cardio on off-days for 30-45 minutes on the elliptical.

    Hopefully some of y'all follow along and can offer some suggestions.
    Last edited by dakoose; 09-09-2011, 12:14 PM.
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  • #2
    Workout A1, done on Sunday.

    A1
    Hammer Strength Flat Press(11-15RP): +200x 7,4,3.

    Seated BB Shoulder Press(11-20 RP): 135x 9,5,4.

    Seated Hammer Strength Triceps Dips(20-30RP): +210x 14,10,8.

    Hammer Strength Pullovers(15-20RP): +140x 12,8,6.

    Plate Loaded Hammer Strength High Rows(2 SS's): +180x 15. +230x 9.

    Ab Work.
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    • #3
      Workout B1, done yesterday.

      Alternate DB Curls(11-20 RP): 45's x 12,6,4.

      Pinwheel Curls(10-20 SS): 60's x 12.

      Free Squats(6-9 SS, Widowmaker): 280 x 9. 225 x 21,

      Shrug Machine SLDL(9-12 SS, 6-9 SS): I played around with this exercise, didn't really stick to proper structure. I got +270 for 12 and +320 for 6. I'll bump it up next time around.

      Calf Work
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      • #4
        Where you at in Illinois? Near the Chi?

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        • #5
          Yeah, currently in West Rogers Park. I do my lifting in Northbrook or Evanston, both are ~15 minutes away when there's no traffic. LA Fitness has locations in both areas, but the one in Northbrook is nicer and better equipped.

          Where you at?
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          • #6
            suburb kid but I'm in DSM right now. From the tri-city area originally--the boondocks to you. :P

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            • #7
              DSM? Is that short for Des Moines, Iowa?
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              • #8
                Originally posted by dakoose View Post
                DSM? Is that short for Des Moines, Iowa?
                yep.

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                • #9
                  Workout 2A, yesterday.

                  Hammer Strength Incline Press(11-15RP): +230lb x 6,3,2.

                  Hammer Strength Shoulder Press(11-15RP): +250lb x 8,3,3.

                  SKIP EZ-Bar Extensions(15-25RP): Bar+60lb x 12,7,5.

                  Plate Loaded Underhand Pulldowns(11-20RP): +160 x 11,6,5.

                  Hammer Strength Seated Rows(9-12, 6-9 SS): +270 x 16, +320x 9.

                  Ab Work.

                  Hammer Strength equipment is the love of my life. For years, I was in a gym with the shittiest machines, they weren't even worth using. These HS machines really hit my muscles hard.
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                  • #10
                    I agree, HS Incline by far stimulated my chest the most. I do incorporate one RP set for my workouts.

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                    • #11
                      Workout B2, completed back on Sunday.

                      Barbell Curls(11-20RP): Short bar +60 x 11,5,3.

                      Hammer DB Curls(11-20SS): 40's x 19.

                      Front Squats(6-9SS,WM): 225 x 7. 185x17. These beat the shit outta me, kinda glad I have a while till I hit these again.

                      Lying Leg Curls(20-30RP): 125 x 12,6,4. Pump was insane for some reason and the stretch was excruciating.

                      Calf and Ab work.
                      Last edited by dakoose; 09-09-2011, 12:14 PM.
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                      • #12
                        Workout A3, back on Wednesday.

                        Decline Hammer Strength Press(11-15): +270 x 9,4,2.

                        DB Seated Shoulder Press(21-30RP): 70's x 11,5,3
                        -Looks like it'll be a few sessions until I bump up the weight on these.

                        Reverse Grip Wide Smith Press(11-20RP): +140 x 9,5,3.
                        -Not an easy exercise, at all. Absolutely destroyed my tri's, the stretch was unbearable.

                        Close Grip Pulldowns(11-20RP): 160 x 10,5,4
                        -I've never been great at pulldowns/pullups, I really hope these take off with DC.

                        Trap Bar Deadlifts(9-12 SS, 6-9 SS): 315 x 12. 365 x 8.
                        -These will take time getting used to, much different feel than regular deads. I felt these MUCH more in my back than regular deads.
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                        • #13
                          Workout B3

                          Preacher Machine Curls(11-20 RP): +70 x 14,7,5.
                          -I really slowed down on these and the pump was intense. Stretch was excruciating. Am I alone in hating bicep work? Hurts like a bitch.

                          Reverse Grip One-Armed Cable Curls(11-20 SS): 35's x 24.
                          - I did these like Dante did them in his youtube video, great exercise.

                          Linear Hack Squat(6-9 SS, Widowmaker): 260 x 10. 200 x 21.
                          - Strange new quad exercise, but it kicked my ass and I liked it. Takes a while getting used to the position. I attached a picture of the machine.

                          Seated Leg Curls(15-25 RP): 140 x 14,8,5

                          Ab Work
                          Calf Work

                          http://www.lifefitness.com/static/cm...PLLHP-hero.png
                          Last edited by dakoose; 09-14-2011, 08:00 PM.
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                          • #14
                            Workout A1, Monday. I moved it to Monday from Sunday as I spent all of Sun with a girl I'm seeing.

                            Hammer Strength Flat Press(11-15RP): +205x 7,3,2.
                            -Up five pounds from last time, still within rep range.

                            Seated BB Shoulder Press(11-20 RP): 140x 8,4,3.
                            -Up five pounds, still within rep range.

                            Seated Hammer Strength Triceps Dips(20-30RP): +220x 15,10,7.
                            -Up ten pounds, still managed to beat the rep range. I'll bump it up 10lb next time.

                            Hammer Strength Pullovers(15-20RP): +150x 12,7,5.
                            -Up ten pounds, still beat the rep range. Up 10lb again next time.

                            Plate Loaded Hammer Strength High Rows(2 SS's): +190x 13. +235x 10.
                            - Bumped up each by 10 and 5, respectively, and still beat the range.

                            Ab Work.

                            The workout did not feel all that great but I ended up beating the book on all exercises, so I'm happy.
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                            • #15
                              Workout B1, this morning.

                              Alternate DB Curls(11-20 RP): 50's x 8,4,3.
                              -Up 5 pounds per hand, stayed in rep range.
                              -These felt super heavy but I'm not surprises as even a 5lb jump with DB curls is big.

                              Pinwheel Curls(10-20 SS): 60's x 15.
                              -The forearm stretch was brutal, yet again. Couldn't make it beyond 40 seconds, and it was fast count.

                              Free Squats(6-9 SS, Widowmaker): 285 x 9. 230 x 20,
                              -I took the wrong gym bag and forgot my belt but still had a good squat day, so all's good.

                              Shrug Machine SLDL(9-12 SS, 6-9 SS): +280 x 12, +330 x 9.
                              -I'm a big fan of this machine for SLDL, it provides a real good stretch.

                              Calf Work
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