Announcement

Collapse
No announcement yet.

HP's DC training log

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • #46
    Originally posted by Henke_prytz View Post
    A3 (last time)
    • Decline bb press 11-15 rest-pause 110kg x 8/4/3/15
    o Stretch 30kg x60sec
    • Plate loaded shoulder press 11-20 rest-pause 110x10/6/5/21
    o Stretch x60sec
    • Dips 11-20 rest-pause 20x 10/6/4/20
    o Stretch 30kg x60sec
    • Close grip pull ups 11-20 rest-pause 90x 10/6/5/21
    • 1 arm Hammer rows 11-20 rest-pause 80x8 drop to 60x 8/4/20
    o Stretch hanging 40kg x60sec


    A3 (this time)
    • Decline bb press 11-15 rest-pause 120kgx8/4/3/15
    o Stretch 30kg x60sec
    • Plate loaded shoulder press 11-20 rest-pause 120kgx10/5/4/19
    o Stretch 17,5kgx70sec
    • Dips 11-20 rest-pause 30kg x 10/5/3/18
    o Stretch 30kg x 60sec
    • Close grip pulldowns 11-20 rest-pause 105kgx 8/4/3/15
    • 1 arm Hammer rows 11-20 rest-pause 80kg x 8/4/3/15
    o Stretch 45kgx 80sec 60kg x 60sec
    o Stretch doorknob 40kgx60sec

    Today was a great workout, I felt really strong on all my pressing. The pulldowns and the rows were really heavy though. It was a really long time since I did this workout because I started a cruise when the back blew out right before this workout. So I wasn't sure about weights or how I was gonna do but ended up adding weight to all my lifts, so I am really happy. I screwed up on my hanging stretch, I started hanging with 45kg and halfway through I realized it wasn't 50kg so I pushed it a bit past 60sec and then put it down. Although I wasn't satisfied with my muck up so I decided to do it again with 60kg instead, brutal but I got it. I'm going to visit a chiropractor friend and have a look at his clinic. So I am about to start packing my meals for that. Now it's R&R time!!!
    You are moving some decent weight. I would imagine you are kind of a big dude lol. And since you are lean, I'd say you will be looking real good after DC training. How is the cardio?
    Last edited by andishehhank; 03-14-2018, 03:30 PM.

    Comment


    • #47
      Originally posted by andishehhank View Post
      You are moving some decent weight. I would imagine you are kind of a big dude lol. And since you are lean, I'd say you will be looking real good after DC training. How is the cardio?
      Thanks for that! Hhah I don't know about that but I try to push myself as much as I can and do the best with what I got I am currently not doing any cardio other than biking to school which is about a 15 min ride and I do that about 4-5 days a week. But no other form of cardio at the moment. I will be adding in some more cardio a bit closer to the summer so that I'm not too fluffy when summer comes but that's it.

      Comment


      • #48
        B3 Week 4 (Last time)
        • Wide cable curls 11-20 rest-pause 35x10/6/6/22
        o Stretch 25x60sec
        • 1 arm Cable reverse curl 12-20 SS 10x22
        o Stretch 25x60 sec
        • Seated calf raises 10-12 80x13
        • Single leg seated leg curl 15-30 RP 41 x 15/10/8/33
        o Stretch 60sec
        • Squats 4-8 20 SS 190x8 130x21
        o Stretch 60 sec

        B3 Week 2 (This time)
        • Wide cable curls 11-20 rest-pause 40kgx10/6/5/21
        o Stretch 30kgx70sec
        • 1 arm Cable reverse curl 12-20 SS 12,5kgx17
        o Stretch 30kgx70 sec
        • Seated calf raises 10-12 90kgx11
        • Single leg seated leg curl 15-30 RP 55kg x 15/10/6/31
        o Stretch 30kgx60sec
        • Squats 4-8 20 SS 200kgx7 140kgx20
        o Stretch 60 sec

        Didn't get around to posting this yesterday so here it is. Yesterday was a great workout. I managed to crank up the weights on everything. It was a tough one though and I really had to get serious about making the top range of my rep range. And I am very happy with my squats since that has been sort of a mini goal to reach 200 (although 220kg is my real goal) and a 3 plate widowmaker set, which I finally got. So it was a great workout. Today has just been a bit of relaxing and not doing much, I am definitely sore from yesterday. And the scale moved up past 109kg/240lbs (109,6kg/241,6lbs) this morning which I am stoked at. Things are def moving in the right direction.
        Last edited by Henke_prytz; 03-19-2018, 03:02 AM.

        Comment


        • #49
          Week 1 (Last time)
          A1
          • A Incline plate loaded press 11-15 rest-pause 100kgx 7/4/2/13
          o Stretch 25kg x 30 sec
          • A Bb shoulder press 11-20 rest-pause 70kg x 10/6/3/19
          o Stretch 17,5x 30 sec
          • A Freedom rack RG bench presses 11-20 rest-pause x 85kg x 8/6/4/18
          o Stretch 25kg x 30 sec
          • A Rack chins 11-20 rest-pause 55kg x 10/5/4/19
          • A Deadlifts 4-8 9-12 200x4 160 x 10
          o Stretch 40kg x 30 sec
          o Stretch doorknob 30 sec


          Week 3 (This time)
          A1
          • A Incline plate loaded press 11-15 rest-pause 105kgx 7/3/2/12
          o Stretch 30kg x 60 sec
          • A Bb shoulder press 11-20 rest-pause 80kg x 8/3/1/12
          o Stretch 20kgx 70 sec
          • A Freedom rack RG bench presses 11-20 rest-pause x 90kg x 10/5/4/19
          o Stretch 30kg x 60 sec
          • A Rack chins 11-20 rest-pause 60kg x 10/6/3/19
          • A Deadlifts 4-8 9-12 210x4 170 x 10
          o Stretch 60kg x 60 sec
          o Stretch doorknob 40kg x 60 sec

          Today's workout was a tough one. I ended up losing quite a few reps on most things and that was probably because I ended up adding quite a bit to the exercises. I might have to add smaller increments on presses between 2,5kg and 5kgs because 10kgs is a lot to add for me. Deadlifts went really well. I did think I was gonna get a few more reps on my heavy set though. Because it usually takes me about a workout to get my reps up so I decided to add some more weight and see if I could get a few more as well, but no. We'll see how I do next time. Now it's time for some food!!!

          Comment


          • #50
            It doesn't count as losing reps if you are adding 10 kg! You will still grow like a weed if you can hit your rep range after adding that much weight.

            Comment


            • #51
              B1 (Last time) Week 1
              • Barbell EZ preacher curls 20-30 rest-pause 20kg x 20/10/7/37
              o Stretch 20kg x30sec
              • Hammer curl 12-20 SS 30kgx13
              o Stretch 20kg x30sec
              • Leg-press calf raises 10-12 250kg x 11
              • High wide leg press SS 15-25 360kg x 25
              o Stretch 35 kg x30 sec
              • Freedom rack split squat 4-8 20 SS 130kg x 8 90kgx 20
              o Stretch 30 sec

              B1 (This time) Week 3
              • Barbell EZ preacher curls 20-30 rest-pause 30kg x 12/8/7/27
              o Stretch 32,5kg x60sec
              • Hammer curl 12-20 SS 30kgx15
              o Stretch 35kg x50sec
              • Leg-press calf raises 10-12 260kg x 12
              • High wide leg press SS 15-25 370kg x 25
              o Stretch 35 kg x60 sec
              • Freedom rack split squat 4-8 20 SS 140kg x 8 100kgx 21
              o Stretch 60 sec

              Today's workout went very well. I did, however, think I was gonna die during the widowmaker haha. Some good increases in weight and I felt like the weights are more where they should be now after a few weeks of getting them in order. So I'll see how long I can keep up the 10 kg increases And the stretches from last time are correct, I like to ease into my stretches after a cruise. Food and some time with my feet up now

              Comment


              • #52
                That is a LOT of weight for the calf raises.

                Are you holding them for a 15 second stretch in between each rep?

                Forgive me if you are just actually that strong, lol.

                Comment


                • #53
                  Originally posted by andishehhank View Post
                  That is a LOT of weight for the calf raises.

                  Are you holding them for a 15 second stretch in between each rep?

                  Forgive me if you are just actually that strong, lol.
                  Yes, I am holding it at the bottom for 15 sec and a 5 sec negative. I've really grown to love this style of calf raises due to how hard they are, they straight up suck haha.

                  Comment


                  • #54
                    A2 Week 1 (Last time)
                    • Incline bb press 11-15 rest-pause 100kg x 7/4/2/13
                    o Stretch 30kgx 60 sec
                    • Machine OH press 20-30 rest-pause 75 x 10/4/4/18
                    o Stretch 17,5x 60 sec
                    • EZ Dead skull crushers 20-30 rest-pause 50kg x 14/6/4/24
                    o Stretch 30kg x 60sec
                    • Wide grip pulldown 11-20 rest-pause 115kg x 10/6/4/20
                    • BB row 4-8 9-12 155 kg x 8 135 kg x 14
                    o Stretch 50 kg x 60sec
                    o Stretch doorknob 25kg x 60 sec (Used Hammer row for this strech)


                    A2 Week 3 (This time)
                    • Incline bb press 11-15 rest-pause 105kg x 6/4/2/12
                    o Stretch 30kgx 65 sec
                    • Machine OH press 20-30 rest-pause 80 x 10/5/2/17
                    o Stretch 17,5x 60 sec
                    • EZ Dead skull crushers 20-30 rest-pause 50kg x 15/7/6/28
                    o Stretch 30kg x 70sec
                    • Wide grip pulldown 11-20 rest-pause 120kg x 10/6/4/20
                    • BB row 4-8 9-12 160 kg x 8 140 kg x 15
                    o Hanging Stretch 60 kg x 70sec
                    o Stretch doorknob 40kg x 70 sec (Used Hammer row for this strech)

                    Today was a good workout. The dead skulls were a battle today. I really had to fight for those last reps in my 3rd RP, but I'm very happy with where I ended up. Today I was a bit more modest in my increases and I'm pretty much where I want to be with my rep ranges, so now the battle begins Have a good weekend guys!!!
                    Last edited by Henke_prytz; 04-05-2018, 01:51 AM.

                    Comment


                    • #55
                      Originally posted by Henke_prytz View Post
                      A2 Week 1 (Last time)
                      • Incline bb press 11-15 rest-pause 100kg x 7/4/2/13
                      o Stretch 30kgx 60 sec
                      • Machine OH press 20-30 rest-pause 75 x 10/4/4/18
                      o Stretch 17,5x 60 sec
                      • EZ Dead skull crushers 20-30 rest-pause 50kg x 14/6/4/24
                      o Stretch 30kg x 60sec
                      • Wide grip pulldown 11-20 rest-pause 115kg x 10/6/4/20
                      • BB row 4-8 9-12 155 kg x 8 135 kg x 14
                      o Stretch 50 kg x 60sec
                      o Stretch doorknob 25kg x 60 sec (Used Hammer row for this strech)


                      A2 Week 1 (This time)
                      • Incline bb press 11-15 rest-pause 105kg x 6/4/2/12
                      o Stretch 30kgx 65 sec
                      • Machine OH press 20-30 rest-pause 80 x 10/5/2/17
                      o Stretch 17,5x 60 sec
                      • EZ Dead skull crushers 20-30 rest-pause 50kg x 15/7/6/28
                      o Stretch 30kg x 70sec
                      • Wide grip pulldown 11-20 rest-pause 120kg x 10/6/4/20
                      • BB row 4-8 9-12 160 kg x 8 140 kg x 15
                      o Hanging Stretch 60 kg x 70sec
                      o Stretch doorknob 40kg x 70 sec (Used Hammer row for this strech)

                      Today was a good workout. The dead skulls were a battle today. I really had to fight for those last reps in my 3rd RP, but I'm very happy with where I ended up. Today I was a bit more modest in my increases and I'm pretty much where I want to be with my rep ranges, so now the battle begins Have a good weekend guys!!!
                      Hope your weekend is well.

                      I also use the hammer row to stretch my back thickness.

                      All in all great weights. You are a strong guy.

                      Andy

                      Comment


                      • #56
                        Week 2 (Last time)
                        B2
                        • Incline seated dumbbell curls 20-30 rest-pause 22,5kg x 12/6/4/22
                        o Stretch 30 kg x 60sec
                        • Pinwheel curls 12-20 SS 30kg x 14
                        o Stretch 30 kg x 60sec
                        • Machine leg press calf raises 10-12 100kg x 11
                        • STLD 10-15 SS 170kg x 10
                        o Stretch 40kg x 60 sec
                        • Leg press 6-10 20 SS 450kg x 10 350 x 21
                        o Stretch 60 sec


                        Week 4 (This time)
                        B2
                        • Incline seated dumbbell curls 20-30 rest-pause 22,5kg x 13/7/5/25
                        o Stretch 32,5 kg x 60sec
                        • Pinwheel curls 12-20 SS 30kg x 17
                        o Stretch 35 kg x 60sec
                        • Machine leg press calf raises 10-12 109kg x 11
                        • STLD 10-15 SS 170kg x 12
                        o Stretch 30kg x 60 sec
                        • Leg press 6-10 20 SS 460kg x 10 360 x 21
                        o Stretch 60 sec

                        Today was a good workout. I didn't expect such good numbers considering that on Saturday I felt really crap. I had a fever and had lost all my appetite so I ended up only having 4 meals and only 2 of those were as planned. I still haven't regained my appetite fully but been able to go back to my normal diet by pushing it a bit. So a small hickup but by the looks of it not too big of an impact. Scale was at 108.2 this morning so a bit lower than where I was but I'll catch up fast. Have a good Monday guys
                        Last edited by Henke_prytz; 03-26-2018, 12:17 PM.

                        Comment


                        • #57
                          A3 Week 2 (Last time)
                          • Decline bb press 11-15 rest-pause 120kgx8/4/3/15
                          o Stretch 30kg x60sec
                          • Plate loaded shoulder press 11-20 rest-pause 120kgx10/5/4/19
                          o Stretch 17,5kgx70sec
                          • Dips 11-20 rest-pause 30kg x 10/5/3/18
                          o Stretch 30kg x 60sec
                          • Close grip pulldowns 11-20 rest-pause 105kgx 8/4/3/15
                          • 1 arm Hammer rows 11-20 rest-pause 80kg x 8/4/3/15
                          o Hanging stretch 45kgx 80sec 60kg x 60sec
                          o Stretch doorknob 40kgx60sec

                          A3 Week 4 (This time)
                          • Decline bb press 11-15 rest-pause 125kgx8/4/3/15
                          o Stretch 30kg x70sec
                          • Plate loaded shoulder press 11-20 rest-pause 125kgx11/6/5/22
                          o Stretch 20kgx70sec
                          • Dips 11-20 rest-pause 35kg x 10/5/3/18
                          o Stretch 32,5kg x 60sec
                          • Close grip pulldowns 11-20 rest-pause 105kgx 10/5/4/19
                          • 1 arm Hammer rows 11-20 rest-pause 80kg x 9/5/4/18
                          o Hanging stretch 80kg x 60sec
                          o Stretch doorknob 40kgx60sec

                          This was a monster of a workout. Felt super strong on all movements today!!! I'm really happy with my shoulder press too cause it felt so light and I have no idea how cause I was struggling last time. Great day all in all. Oh and I decided on the fly to add another plate to my hanging stretch.....that hurt a lot Now it's time to get to work on my thesis that I have to write for the University. Have a good day guys
                          Last edited by Henke_prytz; 03-28-2018, 01:22 PM.

                          Comment


                          • #58
                            Originally posted by Henke_prytz View Post
                            A3 Week 2 (Last time)
                            • Decline bb press 11-15 rest-pause 120kgx8/4/3/15
                            o Stretch 30kg x60sec
                            • Plate loaded shoulder press 11-20 rest-pause 120kgx10/5/4/19
                            o Stretch 17,5kgx70sec
                            • Dips 11-20 rest-pause 30kg x 10/5/3/18
                            o Stretch 30kg x 60sec
                            • Close grip pulldowns 11-20 rest-pause 105kgx 8/4/3/15
                            • 1 arm Hammer rows 11-20 rest-pause 80kg x 8/4/3/15
                            o Hanging stretch 45kgx 80sec 60kg x 60sec
                            o Stretch doorknob 40kgx60sec

                            A3 Week 4 (This time)
                            • Decline bb press 11-15 rest-pause 125kgx8/4/3/15
                            o Stretch 30kg x70sec
                            • Plate loaded shoulder press 11-20 rest-pause 125kgx11/6/5/22
                            o Stretch 20kgx70sec
                            • Dips 11-20 rest-pause 35kg x 10/5/3/18
                            o Stretch 32,5kg x 60sec
                            • Close grip pulldowns 11-20 rest-pause 105kgx 10/5/4/19
                            • 1 arm Hammer rows 11-20 rest-pause 80kg x 9/5/4/18
                            o Hanging stretch 80kg x 60sec
                            o Stretch doorknob 40kgx60sec

                            This was a monster of a workout. Felt super strong on all movements today!!! I'm really happy with my shoulder press too cause it felt so light and I have no idea how cause I was struggling last time. Great day all in all. Oh and I decided on the fly to add another plate to my hanging stretch.....that hurt a lot Now it's time to get to work on my thesis that I have to write for the University. Have a good day guys
                            You are strong hp. I love shoulder pressing.

                            Comment


                            • #59
                              Originally posted by andishehhank View Post
                              You are strong hp. I love shoulder pressing.
                              Thanks Andy, you're making me blush
                              Last edited by Henke_prytz; 03-29-2018, 04:04 PM.

                              Comment


                              • #60
                                Originally posted by Henke_prytz View Post
                                Thanks Andy, you're making me blush
                                When I saw you could squat over 200 kg I was like "fuck, I really need to get as strong as you now."

                                I think our upper bodies are very similar in strength but you can squat around twice as much as me which is ridiculous and its not even close.

                                As well as with your healthy body fat levels, you do deserve all my recognition!

                                Comment

                                Working...
                                X