some FRKN workouts

[FRKNHUGE]

im not a tru DC deciple yet, YET
but this is how my day/wkt went today

10am woke up- 50g pro shake

11am- 2 whole eggs 7 whites, 1/4c mexican cheese, 1 flour tortilla(33g carbs)

12pm- 50g protein shake,5g gluta,5g crea

130pm- gym meal, 16pc sushi 1/2 chicken breast diet rite cola, lol

2pm-workout commences after 2 applications of blue heat to elbows and shoulders, lol

chest- hammer iso super incline- cinched mini bands(adds abt 45lb resistance) 110lb per side, 14+3+1 30 sec static, that was a fuckin bitch
stretch 80lb- 60 sec

shoulders- hammer rear military press- mini bands+9o per side, 13+2+2 25sec static.
stretch hold for 60 sec

triceps- close grip hammer strength- 3 plater per side 15(too easy)
stretch- 45lb DB 35 sec

back widening- wide grip lat pulls- 250 16+3+1 15 sec hold
stretch, jeesus was this hard, lol, hit the 2 min mark and i was ready to puke

back thickening- top 10" rack deadlifts- 455x16(decided this was too damn light) 585x12(keep in mind that monday i did reverse band deads up to 745 for 5, no belt, no suit, no wraps so i was still mildly spent) this took some ass to complete
stretch 60 sec

abs- hammer strength crunch- 6 plates 20 reps, then oblique crunches on ab ball, then 3min of stretch/laying there, lol

15min cardio- thought i was gunna die, lol
post wkt shake 100g protein, 15g malto,5g crea,5g gluta,1 bttl gatorade to mix
tanned for 20min
1 large can tuna ,2 bttl apple juice
showered, watched TV at the gym
went to work at 6pm, where i broke the 7pm carb deadline, had to but i was/am up till 230-3am, lol
work meal- 9pm, 1/2lb burger(no condiments), 1/2lb boneless chicken strips in hot sauce, 3 glasses pepsi

time for bed now finally
grow time formula
mag/potass complex, vitC, zma, 1/4 tb drol, lol, pm tab, 3 caps of gaba 750

any critiques are GREATLY appreciated, dont dogg the pepsi, lol, i needed the sugar to stay awake, lol



frk

[Shawn "Future" Bellon]

Dude, looks good. Yeah, I like soda as well.

[FRKNHUGE]

oh yea i had to use wrist wraps on my last set of deads
and i almost barfed on the dead platform too, lol
frk

[Shawn "Future" Bellon]

Wrist straps are a must for me. Especially using the Olympic grip.

[Trulyhuge]

Looks good man!Keep training heavy and eating heavier!

TH

[FRKNHUGE]

sept182004

i kno its a mortal sin, but i totally did NOT follow any eating or lifting rituals today, first, pittsburgh is under a state of emergency for flooding, so going out was NOT an option, lol, second i worked late and didnt get to sleep till 4, so i slept all damn day, waking only to eat a homemade digiorno pizza with 1lb ground sirloin on top, then slept more, woke again to feed, this time, i went to my familys restaraunt and got take out, 2 fish parmigiana with meat sauce instead of the regular red sauce.
ate 3/4 of one of them, and called it a night, drank a ton of soda, koolaid(sugar free) and water
definetely NOT enuff nutrients to repair, but that deadlift routine kicked my monkey ass, i could honestly not get out of bed when i first woke up. the sheer volume was the factor, but now im just sore, not BAD sore either, im a powerlifter, i def kno the diff, lol
just the friday update
time to call a "friend" and have a lil pre bed nooknook and then time for bed again
frk

[Shawn "Future" Bellon]

What's his name?

[FRKNHUGE]

funny
HER names leah, and hopefully she'll be more in a little while, but for now
yea


frk

[Shawn "Future" Bellon]

LOL Well glad you and "LAY-ahhh!" had fun. Sure, can't train but you can get Leah'ed!

[FRKNHUGE]

lol ill catch u on IM bro, send a pic, then u can vouch
even if u didnt have any energy for nuthin else, ud go eat cryptonite to have enuff ass for when she came over, lol
frk

[HulkArms747]

im not a tru DC deciple yet, YET
but this is how my day/wkt went today

10am woke up- 50g pro shake

11am- 2 whole eggs 7 whites, 1/4c mexican cheese, 1 flour tortilla(33g carbs)

12pm- 50g protein shake,5g gluta,5g crea

130pm- gym meal, 16pc sushi 1/2 chicken breast diet rite cola, lol

2pm-workout commences after 2 applications of blue heat to elbows and shoulders, lol

chest- hammer iso super incline- cinched mini bands(adds abt 45lb resistance) 110lb per side, 14+3+1 30 sec static, that was a fuckin bitch
stretch 80lb- 60 sec

shoulders- hammer rear military press- mini bands+9o per side, 13+2+2 25sec static.
stretch hold for 60 sec

triceps- close grip hammer strength- 3 plater per side 15(too easy)
stretch- 45lb DB 35 sec

back widening- wide grip lat pulls- 250 16+3+1 15 sec hold
stretch, jeesus was this hard, lol, hit the 2 min mark and i was ready to puke

back thickening- top 10" rack deadlifts- 455x16(decided this was too damn light) 585x12(keep in mind that monday i did reverse band deads up to 745 for 5, no belt, no suit, no wraps so i was still mildly spent) this took some ass to complete
stretch 60 sec

abs- hammer strength crunch- 6 plates 20 reps, then oblique crunches on ab ball, then 3min of stretch/laying there, lol

15min cardio- thought i was gunna die, lol
post wkt shake 100g protein, 15g malto,5g crea,5g gluta,1 bttl gatorade to mix
tanned for 20min
1 large can tuna ,2 bttl apple juice
showered, watched TV at the gym
went to work at 6pm, where i broke the 7pm carb deadline, had to but i was/am up till 230-3am, lol
work meal- 9pm, 1/2lb burger(no condiments), 1/2lb boneless chicken strips in hot sauce, 3 glasses pepsi

time for bed now finally
grow time formula
mag/potass complex, vitC, zma, 1/4 tb drol, lol, pm tab, 3 caps of gaba 750

any critiques are GREATLY appreciated, dont dogg the pepsi, lol, i needed the sugar to stay awake, lol



frk

For DC training is it good or better to focus on using smitch machines and hammer strength machines???? I would assume so, but what about barbells and dumbells? Where do they fit in. I plan on doing a strict DC program. I've got one already worked up if you check it out in my journal. Looking good though, Its good that you are percise about everything. Obsessive is what a lazy person would call the dedicated.

[heavy hitter]

smythe and hammer machines are both very good options for rest pausing. dumbells, however, are pretty hard to rest pause. barbells are fine though if you'd rather use those than machines

[FRKNHUGE]

i used BB the first day on this
i like them, therefore i will go back to them when i plateu on the HS machines
for now, the HS is giving me what i need
frk

[Shawn "Future" Bellon]

Using what works. Hell if picking up a rock works, do it. Who cares about the equipment. Does it work for you? Obviously FRK has the GREY MATTER to know what works.

[FRKNHUGE]

haha thanx future, i think that was a compliment