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  • #76
    Hey guys, I've been thinking this cruise that maybe it's time to try out the 3-day split for a while? What do you think? Am I advanced enough to move over to that split? Coming into summer I have planned on doing some more cardio and getting a bit leaner and I thought that it might be good to do this while on the 3-day split. I've always liked doing 4 days in the gym so maybe it's time for a change? So far the cruise has been really good my forearms have stopped hurting and lower back is feeling very healthy. So this week I'm planning on getting a few workouts in and I might even add another week of cruise because of an exam next Friday that I really need to study for. And after that is done begin with the 3-way split or 2-way whatever I end up deciding to do???
    Last edited by Henke_prytz; 04-30-2018, 11:28 AM.

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    • #77
      Originally posted by Henke_prytz View Post
      Hey guys, I've been thinking this cruise that maybe it's time to try out the 3-day split for a while? What do you think? Am I advanced enough to move over to that split? Coming into summer I have planned on doing some more cardio and getting a bit leaner and I thought that it might be good to do this while on the 3-day split. I've always liked doing 4 days in the gym so maybe it's time for a change? So far the cruise has been really good my forearms have stopped hurting and lower back is feeling very healthy. So this week I'm planning on getting a few workouts in and I might even add another week of cruise because of an exam next Friday that I really need to study for. And after that is done begin with the 3-day split or 2-way whatever I end up deciding to do???
      It is a good idea to lower the frequency if you want to focus on fat loss. Dante said the 6 day split is also another option for focusing on fat loss.

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      • #78
        Here is my 3-way split. Here I'm trying to get my upper body up since I think that all of my upper body could use a bit of size. After finding a post from Homonunculus saying that a good tip is to limit your WM to 3 I decided that this will be my split for the next blast. I also skipped the STLD as a tip from Dante since they casue a bit of LB stress.

        A1
        • Incline plate loaded press 11-15 rest-pause
        • WM Pec Dec 20-30 SS
        o Stretch
        • Bb shoulder press 11-20 rest-pause
        • WM DB side raises 20-30 SS
        o Stretch
        • Freedom rack RG bench presses 11-20 rest-pause
        o Stretch

        B1
        • EZ bar preacher curls 20-30 rest-pause pause
        o Stretch
        • Hammer curl 12-20 SS
        o Stretch
        • Rack chins 11-20 rest-pause
        • WM Dante rows 20-30 SS
        • Deadlifts 4-8 9-12
        o Hanging Stretch
        o Doorknob Stretch

        C1
        • Leg-press calf raises 10-12
        • Sumo leg press 15-25 SS
        o Stretch
        • Leg press 4-8 20 SS
        o Stretch

        A2
        • Incline bb press 11-15 rest-pause
        • WM Pec Dec 20-30 SS
        o Stretch
        • Machine OH press 11-20 rest-pause
        • WM DB side raises 20-30 SS
        o Stretch
        • EZ Dead skull crushers 20-30 rest-pause
        o Stretch

        B2
        • Incline seated dumbbell curls 20-30 rest-pause
        o Stretch
        • Pinwheel curl 12-20 SS
        o Stretch
        • Wide grip pulldown 11-20 rest-pause
        • WM Dante rows 20-30 SS
        • BB row 4-8 9-12
        o Hanging Stretch
        o Doorknob Stretch

        C2
        • 1 legged machine leg press calf raises 10-12 SS
        • Standing leg curl 15-30 RP
        o Stretch
        • Squats 4-8 20 SS
        o Stretch

        A3
        • Decline bb press 11-15 rest-pause
        • WM Pec Dec 20-30 SS
        o Stretch
        • Plate loaded shoulder press 11-20 rest-pause
        • WM DB side raises 20-30 SS
        o Stretch
        • Dips 11-20 rest-pause
        o Stretch

        B3
        • Wide cable curls 11-20 rest-pause
        o Stretch
        • 1 arm Cable reverse curl 12-20 SS
        o Stretch
        • Close grip pulldowns 11-20 rest-pause
        • WM Dante rows 20-30 SS
        • 1 arm Hammer rows 11-20 rest-pause
        o Hanging Stretch
        o Doorknob Stretch

        C3
        • Seated calf raises 10-12
        • Single leg seated leg curl 15-30 RP
        o Stretch
        • Front squat 4-8 20 SS
        o WM Low & Close feet Leg press
        o Stretch
        Last edited by Henke_prytz; 04-25-2018, 02:55 PM.

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        • #79
          Today I did my first cruise workout since I spent the weekend in Malaga at a Chiropractic seminar which was awesome but I didn't get home until Monday evening. I will see how many workouts I manage to get this week. It might only be 2 and if that's the case I'm going to prioritize the back and biceps since I think I keep a lot of strength in my legs even when not hitting them. So today I did:


          Flat plate loaded chest press
          40kg's x 10 80kg's x 10 100kg's x 10

          Dd side laterals
          10kg's x 10 20kg's x 10 30kg's x 10

          Incline DB skullcrushers
          10kg's x 10 20kg's x 10 25kg's x 10

          Cable crunches
          40kg's x10 45kg's x 10 52kg's x 10

          Hanging leg raises
          10 10 10

          Not really pushing anything just trying to move some weight and make sure I don't loose any of the strength I have gained.

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          • #80
            Second workout of this cruise. Don't think I'll get a leg workout in this week, I'm not too worried about that since it's a cruise. If it was a blast I'd def go during the weekend

            Alternated db curl 12,5kg x 10 20x10 25x10

            Seated two-handed db curl 20x10 30x10 35x10

            Reverse lat pulldown 50x10 85x10 105x10

            Dante rows 30x10 40x10 50x10

            Machine row 50x10 85x10 109x10

            Then I walked around to try out some of the exercises for my blast like the pec dec and the front squat. Front squats are really heavy!!! I only went up to 2 plates but I really felt it. So I'm going to have to start slow with those and work my way up in weight.

            Now it's study and relax time until Monday when the blast starts and my second to last exam in Chiro college, super excited Have a good weekend guys!!!

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            • #81
              Week 5 (Last 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

              Week 1 (This time)
              A1
              • A Incline plate loaded press 11-15 rest-pause 110kgx 7/3/1/11 +half a rep
              • WM Pec Dec 20-30 SS 50kg x 40
              o Stretch 32,5kg x 30 sec
              • A Bb shoulder press 11-20 rest-pause 80kg x 7/3/1/11
              • Seated db side raises 20-30 SS 12,5x30
              o Stretch 20kgx 30 sec
              • A Freedom rack RG bench presses 11-20 rest-pause x 95kg x 9/4/3/16
              o Stretch 30kg x 30 sec

              Today felt really good since I was spent at the end of my tricep exercise and the idea of having to do width and deads was not that exciting I'm excited about this blast and I think I will have to drop a few exercises this blast so I'm gonna start preparing for what they will become. I did drop a rep on all my main exercises but I'll put that down to being my first week back after my cruise, so I'm not too worried about it. All in all great workout and looking forward to tomorrow and doing some heavy deads My body weight right now is at 110,9 this morning and my BF is still around 16-17% (16mm on caliper in the right abdomen area) I did drop some of my oats in my diet and they are now at 40g each, I will post my food soon to try and show what I'm doing. No cardio has been added yet. Now food and rest.

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              • #82
                Here is my current diet and the only change I've done is that I have lowered my oats over the course of a few weeks down to now 40g per serving. When I was eating the most calories this year I was having 100g per meal (that included oats). So that is where I started and this is where I am now. And Andy I might have a look into some nuts/PB or cheese or something like that. Cheers for the idea

                Meal 1: Measurement Calories Protein Carbs Fats
                Whole egg 5 370 31 1,75 25
                Oats 40g 154 6,6 26,6 2,6
                Banana 1 121 1,4 31 0,4
                PB 50g 201,6 15 6 23
                Chia seeds 20g 98 3,12 8,7 6
                Lemon water
                Multi
                Total meal 1 944,6 57,12 74,05 57

                Meal 2: Measurement Calories Protein Carbs Fats
                Protein pulver 110g 430 82,5 6,8 8,25
                Oats 40g 154 6,6 26,6 2,6
                Fruit 1 121 1,4 31 0,4
                Total meal 705 90,5 64,4 11,25

                Intra-Workout Measurement Calories Protein Carbs Fats
                Dextrose 2 Scoops 320 80
                Creatine 10g
                BCAA 20g 20
                Total intra 320 20 80 0


                Meal 3: Measurement Calories Protein Carbs Fats
                Red/Green Lentils 600g 792 54 144 4,4
                Veggies
                Total Meal 792 54 144 4,4

                Meal 4: Post workout Measurement Calories Protein Carbs Fats
                Protein pulver 110g 430 82,5 6,8 8,25
                Oats 40g 154 6,6 26,6 2,6
                Fruit 1 121 1,4 31 0,4
                Total Meal 705 90,5 64,4 11,25


                Meal 5: Measurement Calories Protein Carbs Fats
                Red/Green Lentils 600g 792 54 144 4,4
                Veggies 50g - - -
                Total Meal 792 54 144 4,4

                Meal 6: carb cut off meal Measurement Calories Protein Carbs Fats
                Protein powder 110g 430 82,5 6,8 8,25


                Total meal 6 430 82,5 6,8 8,25

                Total Day Measurement Calories Protein Carbs Fats
                Sum of all meals 4688,6 448,62 577,65 96,55
                Last edited by Henke_prytz; 04-30-2018, 11:26 AM.

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                • #83
                  B1 (Last 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
                  A1
                  • 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

                  B1 (This time) Week 1
                  • Barbell EZ preacher curls 20-30 rest-pause 32,5kg x 14/6/3/23
                  o Stretch 32,5kg x30sec
                  • Hammer curl 12-20 SS 30kgx18
                  o Stretch 35kg x30sec
                  • A Rack chins 11-20 rest-pause 70kg x 8/5/4/17
                  • A Dante rows 20-30 SS 40kg x 30
                  • A Deadlifts 4-8 9-12 220x3 180 x 10
                  o Stretch 80kg x 30 sec

                  Today was a good workout. I have realized that I lost a bit of conditioning from taking 14 days "off". Because my I had a hard time recovering between my sets of deadlift. Dante rows felt amazing, really good exersice. The only thing I'm not happy with is the preacher where I lost a lot of reps and honestly, I don't know why so I'm gonna have to put it down to being the first week back and the same goes for my first set of deads. And a note about the stretches I slowly get into them so next week I'll be doing 60 -90 sec. All in all a solid first pull workout. Have a good day guys.
                  Last edited by Henke_prytz; 05-16-2018, 04:13 PM.

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                  • #84
                    Originally posted by Henke_prytz View Post
                    B1 (Last 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
                    A1
                    • 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

                    B1 (This time) Week 1
                    • Barbell EZ preacher curls 20-30 rest-pause 32,5kg x 14/6/3/23
                    o Stretch 32,5kg x30sec
                    • Hammer curl 12-20 SS 30kgx18
                    o Stretch 35kg x30sec
                    • A Rack chins 11-20 rest-pause 70kg x 8/5/4/17
                    • A Deadlifts 4-8 9-12 220x3 180 x 10
                    o Stretch 80kg x 30 sec

                    Today was a good workout. I have realized that I lost a bit of conditioning from taking 14 days "off". Because my I had a hard time recovering between my sets of deadlift. Dante rows felt amazing, really good exersice. The only thing I'm not happy with is the preacher where I lost a lot of reps and honestly, I don't know why so I'm gonna have to put it down to being the first week back and the same goes for my first set of deads. And a note about the stretches I slowly get into them so next week I'll be doing 60 -90 sec. All in all a solid first pull workout. Have a good day guys.
                    Honestly, how are the gains from using such high reps on a preacher curl? I just did these tonight and I went too heavy and only got 4 reps, but I was shooting for about 7-9 as usual. If you think they are good then I should consider using higher reps again.

                    I just got 70 pounds on Pinwheel curls for not even 10 reps and you are telling me you can do hammers with 66 pounds for 17? Fuck man, you are the man, lol.

                    Anyways whenever I took time off I always lost like 10-20% on my lifts but they come back in 2 weeks time.
                    Last edited by andishehhank; 05-02-2018, 02:52 AM.

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                    • #85
                      Originally posted by andishehhank View Post
                      Honestly, how are the gains from using such high reps on a preacher curl? I just did these tonight and I went too heavy and only got 4 reps, but I was shooting for about 7-9 as usual. If you think they are good then I should consider using higher reps again.

                      I just got 70 pounds on Pinwheel curls for not even 10 reps and you are telling me you can do hammers with 66 pounds for 17? Fuck man, you are the man, lol.

                      Anyways whenever I took time off I always lost like 10-20% on my lifts but they come back in 2 weeks time.
                      I think they are working very well, my first RP set ends up around 10-15 reps so it's not super light. And I think it makes sense from a safety standpoint to not go for like a heavy set since your last RP would end up in the 1-2 reps. And on a preacher curl, I think that it could be easy to tear a bicep which is something I really don't want. Haha, thanks mate but my forearms are paying the price today Yeah it seems like that's what's happening I seem to lose about a rep on most things this blast. And if that's what happens to you then at least I'm not alone haha

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                      • #86
                        Originally posted by Henke_prytz View Post
                        I think they are working very well, my first RP set ends up around 10-15 reps so it's not super light. And I think it makes sense from a safety standpoint to not go for like a heavy set since your last RP would end up in the 1-2 reps. And on a preacher curl, I think that it could be easy to tear a bicep which is something I really don't want. Haha, thanks mate but my forearms are paying the price today Yeah it seems like that's what's happening I seem to lose about a rep on most things this blast. And if that's what happens to you then at least I'm not alone haha
                        Yeah I have watched a video on Youtube of a guy tearing a bicep while resting his elbow on an incline bench during one arm DB curls. Definitely don't want that.

                        I remember back in the 2000s, guys were always talking about doing 6-8 reps. And I always liked them, probably because it is simpler to get good at.

                        But when I did DC, I liked to fail my first set around 10 reps and finish the 3rd at 15-17. I made the best progress whenever I hit 15-17 often.

                        I secretly love doing ~12 rep straight sets, though. I should try to get in some more of these tomorrow.

                        Comment


                        • #87
                          Originally posted by andishehhank View Post
                          Yeah I have watched a video on Youtube of a guy tearing a bicep while resting his elbow on an incline bench during one arm DB curls. Definitely don't want that.

                          I remember back in the 2000s, guys were always talking about doing 6-8 reps. And I always liked them, probably because it is simpler to get good at.

                          But when I did DC, I liked to fail my first set around 10 reps and finish the 3rd at 15-17. I made the best progress whenever I hit 15-17 often.

                          I secretly love doing ~12 rep straight sets, though. I should try to get in some more of these tomorrow.
                          Yeah I think whenever I can choose a safer way I'll def try and do that. I'm sure you can get away with heavier but for me it didn't sounds like a good idea And hey if you love 12 rep sets then go for it

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                          • #88
                            B1 (Last time) Week 5
                            • 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
                            • Leg press 6-10 20 SS 470kg x 10 370 x 20 (Week 6)
                            o Stretch 60 sec

                            B1 (This time) Week 1
                            • Leg-press calf raises 10-12 270kg x 12
                            • High wide leg press SS 15-25 400kg x 25
                            o Stretch 35 kg x60 sec
                            • Leg press 6-10 20 SS 480kg x 10 380 x 21
                            o Stretch 60 sec

                            Today was a really good workout and even though I hogged the Leg press for close to an hour (dick move) the workout felt really good. Luckily people in my gym don't really train legs which is good for me. The weights moved very well and I managed to progress on all the moves which is awesome. The high and wide leg press I managed to do a really big jump and it was very much unplanned. I simply didn't wanna do the math to make it 390 and 400 just seemed easier haha But looking back now the WM for quads seems like I left some in the tank. Something to think about for next time and then I'll prob make it an even 400 as well

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                            • #89
                              Originally posted by Henke_prytz View Post
                              B1 (Last time) Week 5
                              • 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
                              • Leg press 6-10 20 SS 470kg x 10 370 x 20 (Week 6)
                              o Stretch 60 sec

                              B1 (This time) Week 1
                              • Leg-press calf raises 10-12 270kg x 12
                              • High wide leg press SS 15-25 400kg x 25
                              o Stretch 35 kg x60 sec
                              • Leg press 6-10 20 SS 480kg x 10 380 x 21
                              o Stretch 60 sec

                              Today was a really good workout and even though I hogged the Leg press for close to an hour (dick move) the workout felt really good. Luckily people in my gym don't really train legs which is good for me. The weights moved very well and I managed to progress on all the moves which is awesome. The high and wide leg press I managed to do a really big jump and it was very much unplanned. I simply didn't wanna do the math to make it 390 and 400 just seemed easier haha But looking back now the WM for quads seems like I left some in the tank. Something to think about for next time and then I'll prob make it an even 400 as well
                              Nice workout mate. About 12 plates on the leg press for ten.

                              You start the cardio yet?

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                              • #90
                                A2 Week 5 (Last time)
                                • Incline bb press 11-15 rest-pause 105kg x 5/4/3/12
                                o Stretch 32,5kgx 60 sec
                                • Machine OH press 11-20 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

                                A2 Week 1 (This time)
                                • Incline bb press 11-15 rest-pause 105kg x 5/4/3/12
                                • WM Pec Dec 20-30 SS 50x 40
                                o Stretch 32,5kgx 60 sec
                                • Machine OH press 11-20 rest-pause 85 x 6/4/3/12
                                • WM Seated db side raises 20-30 SS 12,5x 30
                                o Stretch 20x 60 sec
                                • EZ Dead skull crushers 20-30 rest-pause 55kg x 10/6/4/20
                                o Stretch 35kg x 60sec

                                Today was a good day I just finished my second to last exam as a chiropractic student and now there is only one more to go then I'll be all ready to graduate The workout today was really good and I felt a lot stronger today than I did last time doing these moves. And I think that my stamina is back and it's not as tough to do my sets anymore. It just took me a couple of days to get that back. Now on to a nice meal nr 4 and some downtime during the weekend. Have a good weekend guys.
                                Last edited by Henke_prytz; 05-21-2018, 05:57 AM.

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