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  • #61
    B3 Week 2 (Last 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

    B3 Week 4 (This time)
    • Wide cable curls 11-20 rest-pause 45kgx8/5/5/18
    o Stretch 32,5kgx60sec
    • 1 arm Cable reverse curl 12-20 SS 15kgx12
    o Stretch 35kgx65 sec
    • Seated calf raises 10-12 95kgx12
    • Single leg seated leg curl 15-30 RP 59kg x 15/10/5/30
    o Stretch 30kgx60sec
    • Squats 4-8 20 SS 210kgx8 150kgx21
    o Stretch 60 sec

    This was a great workout. The reverse curls were really heavy and it's a really tough exercise to progress on but I'll keep fighting it as long as possible. Other than that the calf raises felt really good and I'm pumped I got one more rep with more weight cause they really hurt by now Squats was also really awesome and my heavy set felt so good, everything was perfect going into that set. The music hit just right, my wife was looking (so obviously I had to impress her haha) and I got one more rep with 10 more kg's. And the widow was not as fun, as it was just a battle, I had to fight for every rep! That's it for this week guys. Have a good weekend

    Comment


    • #62
      Originally posted by andishehhank View Post
      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!
      Yeah our upper bodies are really similar in strength, which have been a great motivation for me to push it even harder "Come on Andy does this easy" haha. Thanks, mate those compliments are very well received and you're pretty damn strong yourself!!!

      Comment


      • #63
        How do you do your squats?

        High bar? Do you stop at parallel?

        My last 265 lb squat was done with powerlifting form, because I enjoy it more.

        Comment


        • #64
          Originally posted by andishehhank View Post
          How do you do your squats?

          High bar? Do you stop at parallel?

          My last 265 lb squat was done with powerlifting form, because I enjoy it more.
          I've had to modify my squat lately since starting this gym. My gym only has barbells that have no knurling in the middle. So I've managed to come up with a form that still allows me to squat fairly safe. I do basically a low bar parallel squat. I don't have great ankle flexibility so I stop as soon as I can't go any lower. It is usually when my stomach/ belt touch my thigh that's when I start going up again. I also do slightly wider than shoulder width with my feet. It feels comfortable enough

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          • #65
            Originally posted by Henke_prytz View Post
            I've had to modify my squat lately since starting this gym. My gym only has barbells that have no knurling in the middle. So I've managed to come up with a form that still allows me to squat fairly safe. I do basically a low bar parallel squat. I don't have great ankle flexibility so I stop as soon as I can't go any lower. It is usually when my stomach/ belt touch my thigh that's when I start going up again. I also do slightly wider than shoulder width with my feet. It feels comfortable enough
            That's what I think too. Since I saw Mike O Hearn making a video about quads (some 6 years ago) doing low bar squats, I tend to prefer them now. Strangely, I can do more weight with high bar. Must be due to my weak hamstrings and glutes.

            This is what a balanced thigh should look like;

            http://media.bsnonline.net/imagebank...CNZSYLEDKB.jpg

            Mine is like 2/3 quads or even more. I can almost leg curl the whole stacks but I believe I should focus on the hamstring oriented squats and deadlifts.

            Comment


            • #66
              Week 3 (Last time)
              A1
              • A Incline plate loaded press 11-15 rest-pause 105kgx 7/3/2/12
              o Stretch 32,5kg x 60 sec
              • A Bb shoulder press 11-20 rest-pause 80kg x 8/3/1/12
              o Stretch 25kgx 70 sec
              • A Freedom rack RG bench presses 11-20 rest-pause x 90kg x 10/5/4/19
              o Stretch 32,5kg 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 80kg x 60 sec
              o Stretch doorknob 50kg x 60 sec

              Week 5 (This time)
              A1
              • A Incline plate loaded press 11-15 rest-pause 110kgx 7/3/2/12
              o Stretch 32,5kg x 60 sec
              • A Bb shoulder press 11-20 rest-pause 85kg x 6/0 80x5/2/0
              o Stretch 20kgx 70 sec
              • A Freedom rack RG bench presses 11-20 rest-pause x 95kg x 10/4/3/17
              o Stretch 30kg x 60 sec
              • A Rack chins 11-20 rest-pause 65kg x 10/6/4/20
              • A Deadlifts 4-8 9-12 220x4 180 x 10
              o Stretch 60kg x 60 sec
              o Stretch doorknob 40kg x 60 sec

              Today was a bit of a crap workout. Things felt heavy already on the warmups on shoulder press. And the RP on OH press went really bad. I only got 6 on my first set and after that, I couldn't even get it the bar up overhead (I start from a dead stop on the safety bars). So I decided to try my old weight instead and beat my reps but I was too smoked. Everything felt heavy except deadlifts which was the only exercise that went really well. I finally got my 5 plates So even though it was a really hard workout I managed to pull through on most things and next time I'll get the shoulder press as well. Now I'm gonna lay in fetal position for the rest of the day Have a good day guys
              Last edited by Henke_prytz; 04-30-2018, 06:18 AM.

              Comment


              • #67
                B1 (Last 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

                B1 (This time) Week 5
                • Barbell EZ preacher curls 20-30 rest-pause 32,5kg x 14/8/6/28
                o Stretch 32,5kg x60sec
                • Hammer curl 12-20 SS 30kgx17
                o Stretch 35kg x60sec
                • Leg-press calf raises 10-12 270kg x 11
                • High wide leg press SS 15-25 380kg x 25
                o Stretch 35 kg x60 sec
                • Freedom rack split squat 4-8 20 SS 150kg x 8 110kgx 20
                o Stretch 60 sec

                Today was a really tough workout. Not cause things felt super heavy but because my head was just not in it. I had to really try and focus for every set I did. In the end, I managed to beat the log so all in all it was a successful workout. Now time for some food

                Comment


                • #68
                  A2 Week 3 (Last 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)

                  A2 Week 5 (This time)
                  • Incline bb press 11-15 rest-pause 105kg x 5/4/3/12
                  o Stretch 32,5kgx 60 sec
                  • Machine OH press 20-30 rest-pause 85 x 8/3/half/11 and a half
                  o Stretch 20x 60 sec
                  • EZ Dead skull crushers 20-30 rest-pause 55kg x 11/5/3/19
                  o Stretch 35kg x 60sec
                  • Wide grip pulldown 11-20 rest-pause 125kg x 8/5/4/17
                  • BB row 4-8 9-12 165 kg x 8 145 kg x 12
                  o Hanging Stretch 80 kg x 60sec
                  o Stretch doorknob 50kg x 60 sec (Used Hammer row for this strech)

                  Today was the 3rd workout that didn't go very well. I'm starting to think that it might already be time for a cruise or something. For the last two weeks, I've had a pretty sore brachioradialis (it's an inflammation going on that's aggravated by my lifting) when I've been training. And it really flared up during my lunges on Wednesday and today it really affected my performance. On the inclines, I widened my grip a bit to try and help it. And for some stupid reason, I decided to change my form too. (what an idiot) I normally stop a little above the chest on these. But right before the workout I saw the Rhino bench 500 to the chest, so I thought I'd give his form a try. And not being used to that I screwed my RP set massively. And the rest of the exercises just aggravated my brachioradialis and hurt so it was hard to push as hard as I'd like. I will try and take Monday off and hit B2 on Wednesday next week to try and solve it. If that doesn't work I might just start my cruise what do you guys think considering 3 bad workouts and a dickey elbow? On a more happy note, it's my birthday so I will eat a lot of cake to drown my sorrow of 3 shitty workouts

                  Comment


                  • #69
                    Originally posted by Henke_prytz View Post
                    A2 Week 3 (Last 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)

                    A2 Week 5 (This time)
                    • Incline bb press 11-15 rest-pause 105kg x 5/4/3/12
                    o Stretch 32,5kgx 60 sec
                    • Machine OH press 20-30 rest-pause 85 x 8/3/half/11 and a half
                    o Stretch 20x 60 sec
                    • EZ Dead skull crushers 20-30 rest-pause 55kg x 11/5/3/19
                    o Stretch 35kg x 60sec
                    • Wide grip pulldown 11-20 rest-pause 125kg x 8/5/4/17
                    • BB row 4-8 9-12 165 kg x 8 145 kg x 12
                    o Hanging Stretch 80 kg x 60sec
                    o Stretch doorknob 50kg x 60 sec (Used Hammer row for this strech)

                    Today was the 3rd workout that didn't go very well. I'm starting to think that it might already be time for a cruise or something. For the last two weeks, I've had a pretty sore brachioradialis (it's an inflammation going on that's aggravated by my lifting) when I've been training. And it really flared up during my lunges on Wednesday and today it really affected my performance. On the inclines, I widened my grip a bit to try and help it. And for some stupid reason, I decided to change my form too. (what an idiot) I normally stop a little above the chest on these. But right before the workout I saw the Rhino bench 500 to the chest, so I thought I'd give his form a try. And not being used to that I screwed my RP set massively. And the rest of the exercises just aggravated my brachioradialis and hurt so it was hard to push as hard as I'd like. I will try and take Monday off and hit B2 on Wednesday next week to try and solve it. If that doesn't work I might just start my cruise what do you guys think considering 3 bad workouts and a dickey elbow? On a more happy note, it's my birthday so I will eat a lot of cake to drown my sorrow of 3 shitty workouts
                    You're still getting stronger... you are just getting a little bored.

                    You could just skip your next workout like how we talked about.

                    I was having a ton of joint and muscle aches but they went away while still training heavy.

                    You might be sensitive to the forearm curls... I think hammer grip is better than reverse grip to save the brachioradialis.

                    Happy Birthday, maybe try having a slice or two of cheese pizza also for a good treat.
                    Last edited by andishehhank; 04-06-2018, 07:23 PM.

                    Comment


                    • #70
                      Originally posted by andishehhank View Post
                      You're still getting stronger... you are just getting a little bored.

                      You could just skip your next workout like how we talked about.

                      I was having a ton of joint and muscle aches but they went away while still training heavy.

                      You might be sensitive to the forearm curls... I think hammer grip is better than reverse grip to save the brachioradialis.

                      Happy Birthday, maybe try having a slice or two of cheese pizza also for a good treat.
                      Thanks for the insight Andy. I'll take a workout off and see how I feel. It really flares up during my pressing and when I have a bar on my back. It's like the compression at the elbow joint is causing it. Haha thanks for the tip. I did have some cake in the end. My wife had bought me a really nice one, so that was a very nice treat And a weight update my bodyweight has now tipped over to 110,4kg (243,3) and I've held that for about a week or so still at 16-17%. So I am stoked at that progress. Have a good weekend guys
                      Last edited by Henke_prytz; 04-07-2018, 02:20 AM.

                      Comment


                      • #71
                        Week 4 (Last 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

                        Week 6 (This time) (Wednesday not Monday)
                        B2
                        • Incline seated dumbbell curls 20-30 rest-pause 22,5kg x 15/7/4/26
                        o Stretch 32,5 kg x 60sec
                        • Pinwheel curls 12-20 SS 30kg x 18
                        o Stretch 35 kg x 60sec
                        • Machine leg press calf raises 10-12 109kg x 12
                        • STLD 10-15 SS 170kg x 15
                        o Stretch 40kg x 60 sec
                        • Leg press 6-10 20 SS 470kg x 10 370 x 20
                        o Stretch 60 sec

                        I moved Monday's workout to Wednesday instead to try and see if some time off would help my forearm pain and it seems like it has helped a lot since I didn't feel anything during my workout. But I am still feeling like I am lacking a bit of that power I had at the beginning of the blast and it has become harder to mentally focus and get really psyched for my sets. So I'm thinking it might be time for a cruise. I'm doing Friday's workout and then from next Monday, I'll start my cruise with a week off then one week with 3 days easy training. But I'm loving this style of training and it has certainly put some muscle on me haha Now I'm gonna eat and try and recover from the beating I took from the logbook today

                        Comment


                        • #72
                          A3 Week 4 (Last 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

                          A3 Week 6 (This time)
                          • Decline bb press 11-15 rest-pause 130kgx8/4/2/14
                          o Stretch 32,5kg x60sec
                          • Plate loaded shoulder press 11-20 rest-pause 130kgx10/6/4/20
                          o Stretch 22,5kgx60sec
                          • Dips 11-20 rest-pause 40kg x 6/3/2/11
                          o Stretch 35kg x 60sec
                          • Close grip pulldowns 11-20 rest-pause 110kgx 10/5/4/19
                          • 1 arm Hammer rows 11-20 rest-pause 85kg x 7/5/3/14
                          o Hanging stretch 80kg x 60sec
                          o Stretch doorknob 60kgx60sec

                          Today was a pretty good workout. My body still felt pretty beat up but def stronger on these exercises than my other A workouts. Everything felt solid except for the dips they were incredibly heavy today. It could have something to do with my increased bodyweight since I'm now 110,9kg and have been this whole week so things are def moving in the right direction. But I'll still stick with the cruise just to give my body a break. Now food and then school. I'm also going to a sushi buffet today for a "cheat" meal which will be nice and it'll sure up my bodyweight a bit more Have a good weekend guys

                          Comment


                          • #73
                            Originally posted by Henke_prytz View Post
                            A3 Week 4 (Last 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

                            A3 Week 6 (This time)
                            • Decline bb press 11-15 rest-pause 130kgx8/4/2/14
                            o Stretch 32,5kg x60sec
                            • Plate loaded shoulder press 11-20 rest-pause 130kgx10/6/4/20
                            o Stretch 22,5kgx60sec
                            • Dips 11-20 rest-pause 40kg x 6/3/2/11
                            o Stretch 35kg x 60sec
                            • Close grip pulldowns 11-20 rest-pause 110kgx 10/5/4/19
                            • 1 arm Hammer rows 11-20 rest-pause 85kg x 7/5/3/14
                            o Hanging stretch 80kg x 60sec
                            o Stretch doorknob 60kgx60sec

                            Today was a pretty good workout. My body still felt pretty beat up but def stronger on these exercises than my other A workouts. Everything felt solid except for the dips they were incredibly heavy today. It could have something to do with my increased bodyweight since I'm now 110,9kg and have been this whole week so things are def moving in the right direction. But I'll still stick with the cruise just to give my body a break. Now food and then school. I'm also going to a sushi buffet today for a "cheat" meal which will be nice and it'll sure up my bodyweight a bit more Have a good weekend guys
                            Your progressive strength gains have been looking solid.

                            Comment


                            • #74
                              Originally posted by andishehhank View Post
                              Your progressive strength gains have been looking solid.
                              Thanks man! This program has really allowed me to increase a lot of my lifts, so I'm stoked with the progress I've had. So I'm excited to see where things end up next blast.

                              Comment


                              • #75
                                B3 Week 4 (Last time)
                                • Wide cable curls 11-20 rest-pause 45kgx8/5/5/18
                                o Stretch 32,5kgx60sec
                                • 1 arm Cable reverse curl 12-20 SS 15kgx12
                                o Stretch 35kgx65 sec
                                • Seated calf raises 10-12 95kgx12
                                • Single leg seated leg curl 15-30 RP 59kg x 15/10/5/30
                                o Stretch 30kgx60sec
                                • Squats 4-8 20 SS 210kgx8 150kgx21
                                o Stretch 60 sec

                                B3 Week 6 (This time) (Sunday)
                                • Wide cable curls 11-20 rest-pause 50kgx5/3/3/11
                                o Stretch 32,5kgx60sec
                                • 1 arm Cable reverse curl 12-20 SS 15kgx14
                                o Stretch 35kgx60 sec
                                • Seated calf raises 10-12 100kgx10
                                • Single leg seated leg curl 15-30 RP 64kg x 15/7/4/26
                                o Stretch 40kgx60sec
                                • Squats 4-8 20 SS 220kgx6 160kgx20
                                o Stretch 60 sec

                                I couldn't not do the last workout and make it a full 6 weeks I just kinda had to do today's workout and I'm glad I did because I finally got a 5 plate squat Really stoked that things have moved up as much as they have. I did however feel a bit of pain in my forearm when I squatted so I'm gonna have to try and change my technique to a wider grip. I did try this on the WM and I thought I was gonna die haha. The bars at my gym has no knurling in the middle so grip is a massive issue. But I made it work Another weight update, this morning I was 112,8 which is an all time high for me. I do think that it will stabilize a bit over the next few days. It's probably from having a few lentil chips and stuff last night, they have some really good one here and they're great for movie night haha. But as of next blast I'm gonna try and come down a bit in weight so I'm not too out of shape for summer, nothing crazy just a few kgs.
                                But now I will cruise for 2 weeks. 1 week of no lifting and then 3 lighter days with the same split as I've used before. Have a good Sunday guys.
                                Last edited by Henke_prytz; 04-15-2018, 08:24 AM.

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