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  • G's DC Log

    Gonna run a couple blasts. Looked to switch up my routine. Kinda bored of volume, so DC is kinda the exact opposite of that with heavy weights, low volume and beat the logbook mentality.

    Here we go!

    Flat DB Bench: 70x19RP
    11-20RP was the goal here. right shoulder was feeling a lil weird before this but adequate warmup helped.

    Smith Shoulder Press: 115x19RP
    went for 11-15RP so can add more weight here.

    Reverse Grip Bench Press: 115x21RP
    Did this on flat. Weird to unrack, but i liked it. Goal was 11-20, so needs to be heavier next time.

    Dual Wide Grip Lat Pulldown: 70x26RP
    goes upto 130. gonna need to add more weight here.

    T-Bar Row: 170x8; 115x20
    this is only counting the weight added on one side. Doing these without the attachment so just grip and go.

    + stretching.

  • #2
    Cable Curl: 47.5x27RP

    Hammer Curl: 47.5s x 15

    Smith Calves: 135x12

    Seated Hamstring Curl: 125x29RP

    Leg Press: 6plates x 7 ; 4plates x 25

    + stretching

    pretty good workout.
    holy crap those stretches were painful.

    Comment


    • #3
      Going back to my PHAT split because the one frog guy said so.

      Upper Power:

      Incline Barbell Bench:
      185x8
      185x8
      185x6

      Side Laterals:
      20x12
      20x12

      Barbell Row:
      205x8
      205x8
      205x8

      Weighted Pullups:
      +25x12
      +25x9

      Dips:
      +45x12
      +45x12

      Spider Curls:
      15s x 12
      15s x 12

      Comment


      • #4
        I think this looks more suitable for you...
        '17 USAPL Chicago Raw
        17 AAU Super Total
        '16-AAU Hi
        '15-USPA Metro
        '15-USPA State
        '15-AAU HI
        '14-AAU HI
        '14-USPA Metro
        '14-WABDL Sonny's
        '14-USPA State
        '14-HI Strongman
        '13-USPA
        '13-WABDL Sonny's
        '13-USPA State
        '13-AAU HI
        '11-USPA Metro
        '10-NPC Stingrey
        '09-NPC Islands
        '09-NPC Stingrey
        '09-ABA Islands
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        '01-NPC Paradise Cup
        '01-ABA Olympia
        '01-ABA Islands
        '00-NPC Nat.Tri-State
        '00-INBF Musclefest
        '98-NGA Ill
        '98-INBF Ohio

        Comment


        • #5
          Early morning workout today.

          Squat:275x8 ; 275x8 ; 275x7
          Deadlift: 350x6; 315x10
          Leg Extension: 120x15; 120x15
          Ham Curls: 150x12; 150x12
          Calves: 3 sets to failure.

          pretty good. i squat high bar because low bar turns into good mornings.


          Originally posted by trucelt View Post
          I think this looks more suitable for you...
          thx man. could you, or whomever has teh power to do so, rename this to G's Log?

          Comment


          • #6
            Nice lifts Goku. Keep it up!
            Lets get serious. Lets get ugly. Beat the logbook - Gollum
            BEAT YOUR FREAKING LOGBOOK! That's what you should be worrying about - DC

            It has everything to do with what you put in your mouth. Stop putting unhealthy shit in your mouth - trucelt

            Save 5% at TrueProtein.com - snc768

            Comment


            • #7
              Delts and Back Hypertrophy

              Thanks Glyder! It will only get better.

              DB Shoulder Press:
              60x12
              60x12
              60x9

              Cable Laterals:
              10x20
              10x20

              Facepulls:
              20x25
              20x25
              20x25

              Shoulder Extreme Stretch

              Rack Deads:
              365x12
              275x15

              Rack Chins:
              30x12
              30x12
              30x12

              Hammer Strength Pullover:
              1 plate x 30

              wanted to use some of the DC principles, so was eager to try rack deads and chins. Instead of a lot of super sets, I'm doing 2 heavy movements, and then a stretch type lift. face pulls are done like this @ 1:30

              http://www.youtube.com/watch?v=XziOA-VrKfw

              Comment


              • #8
                Leg Hypertrophy

                Squat:
                225x12
                225x12
                225x12

                RDL:
                185x15
                185x15
                185x15

                Leg Extension:
                100x12
                100x12
                100x12

                Lying Hamstring Curl:
                120x12
                120x12
                120x12

                + Abs

                Comment


                • #9
                  Chest And Arms Hypertrophy

                  Incline Barbell:
                  155x12
                  155x12
                  155x12

                  Decline DB Bench:
                  80x15
                  80x11
                  80x11

                  Dips:
                  +45x12
                  +45x12
                  +45x12

                  French Press:
                  +50x12
                  +50x12

                  Incline DB Curl:
                  30x12
                  30x12
                  30x12

                  Cable Curl:
                  42.5x12
                  42.5x12

                  Comment

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