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HP's DC training log

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  • Week 1 (Last 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

    Week 3 (This time)
    A1
    • A Incline plate loaded press 11-15 rest-pause 110kgx 7/4/2/13
    • WM Pec Dec 20-30 SS 68kg x 26
    o Stretch 32,5kg x 60 sec
    • A Bb shoulder press 11-20 rest-pause 80kg x 7/4/3/14
    • Seated db side raises 20-30 SS 20x20
    o Stretch 20kgx 60 sec
    • A Freedom rack RG bench presses 11-20 rest-pause x 95kg x 8/5/4/17
    o Stretch 30kg x 60 sec

    Today was a good workout. It felt good to be back to these exercises and that I was able to beat the log. I did have a friend there today who is a powerlifter and he was benching and he wanted me to join in. So after my widowmaker, I decided to do some bench with him. And I really surprised myself since I did do 3 reps really easy with 3 plates and then I managed to get 2 fairly easy reps with 150kg. It did interrupt my workout a bit and it's not something I normally do but this was a bit of fun because we have been talking about doing a workout for a long time. And I'm not too happy with the shoulder widow but I'm just gonna put it down to the extra bench so I'll keep the weight for next time but laterals seem to be a not very good widow exercise because you reach a "heavy" weight quite fast and then you just start swinging instead...

    We did:

    1 plate x 10
    2 plates x 5
    2.5 plates x 5
    3 plates x 3
    3 plates +5kg x 2
    Last edited by Henke_prytz; 05-15-2018, 11:26 AM.

    Comment


    • Originally posted by Henke_prytz View Post
      Week 1 (Last 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

      Week 3 (This time)
      A1
      • A Incline plate loaded press 11-15 rest-pause 110kgx 7/4/2/13
      • WM Pec Dec 20-30 SS 68kg x 26
      o Stretch 32,5kg x 60 sec
      • A Bb shoulder press 11-20 rest-pause 80kg x 7/4/3/14
      • Seated db side raises 20-30 SS 20x20
      o Stretch 20kgx 60 sec
      • A Freedom rack RG bench presses 11-20 rest-pause x 95kg x 8/5/4/17
      o Stretch 30kg x 60 sec

      Today was a good workout. It felt good to be back to these exercises and that I was able to beat the log. I did have a friend there today who is a powerlifter and he was benching and he wanted me to join in. So after my widowmaker, I decided to do some bench with him. And I really surprised myself since I did do 3 reps really easy with 3 plates and then I managed to get 2 fairly easy reps with 150kg. It did interrupt my workout a bit and it's not something I normally do but this was a bit of fun because we have been talking about doing a workout for a long time. And I'm not too happy with the shoulder widow but I'm just gonna put it down to the extra bench so I'll keep the weight for next time but laterals seem to be a not very good widow exercise because you reach a "heavy" weight quite fast and then you just start swinging instead...

      We did:

      1 plate x 10
      2 plates x 5
      2.5 plates x 5
      3 plates x 3
      3 plates +5kg x 2
      Good job H,

      I wish I could keep smashing some heavy shit like this but I really wanted to lose some fat. Good news is that I have lost about 7 kg in 2-3 weeks (I'm at about 140 kg). Once I get down to 132 kg I will start maintaining the net body weight and get back to the tough training. Might take another month or two.

      Comment


      • B1 (Last 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
        • Rack chins 11-20 rest-pause 70kg x 8/5/4/17
        • Dante rows 20-30 SS 40kg x 30
        • Deadlifts 4-8 9-12 220x3 180 x 10
        o Stretch 80kg x 30 sec

        B1 (This time) Week 3
        • Barbell EZ preacher curls 20-30 rest-pause 32,5kg x 15/7/5/27
        o Stretch 32,5kg x60sec
        • Hammer curl 12-20 SS 32,5kgx12
        o Stretch 35kg x60sec
        • Rack chins 11-20 rest-pause 75kg x 8/6/5/19
        • Dante rows 20-30 SS 55kg x 28
        • Deadlifts 4-8 9-12 220x4 180 x 11 +230x2
        o Stretch 80kg x 60 sec

        Another good workout. No pain at all in the forearm so I think that it was the squats that ruined my cable curls last time. I just have to find a way to do my squats with a wide grip. Deadlifts went really well today and I did have my powerlifter friend there today again. So obviously that became a bit of a fight haha. After my heavy set he managed to get me to do one more heavy set of 230kg and I got 2 on that set which I am happy with since it moved very well. So a good day and a little more volume than planned and again not something that I would normally do but when there is a challenger you have to accept haha. And I did this workout on Wednesday because I'm expecting to be pretty busy tomorrow so I thought I'd get it out of the way earlier and not go to the gym tomorrow to allow for a stress-free day tomorrow. Have a good day guys!!!
        Last edited by Henke_prytz; 05-16-2018, 04:23 PM.

        Comment


        • Originally posted by andishehhank View Post
          Good job H,

          I wish I could keep smashing some heavy shit like this but I really wanted to lose some fat. Good news is that I have lost about 7 kg in 2-3 weeks (I'm at about 140 kg). Once I get down to 132 kg I will start maintaining the net body weight and get back to the tough training. Might take another month or two.
          You'll get back to it soon mate. And btw you're not playing around with light weights either, you're moving some serious iron!!! That's huge congratz mate that is really cool. Good on ya

          Comment


          • Week 3 Diet changes:

            DC Week 3
            Meal 1: Measurement Calories Protein Carbs Fats
            Whole egg 5 370 31 1,75 25
            Oats 20g 77 3,3 13,2 1,3
            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 1 867,6 53,82 60,65 55,7

            Meal 2: Measurement Calories Protein Carbs Fats
            Protein pulver 110g 430 82,5 6,8 8,25
            Total meal 430 82,5 6,8 8,25

            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 cutoff meal Measurement Calories Protein Carbs Fats
            Protein pulver 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 4336,6 437,32 506,65 92,25

            Comment


            • C1 (Last 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

              C1 (This time) Week 3
              • Leg-press calf raises 10-12 280kg x 11
              • High wide leg press SS 15-25 420kg x 20
              o Stretch 40 kg x60 sec
              • Leg press 6-10 20 SS 500kg x 10 400 x 21
              o Stretch 60 sec

              Yet another good workout. Very happy with how things are going so far this blast. I really feel like things are still moving along just great. This week I have had no problems with my forearm pain and it seems to be under control. I will see next week when I'm getting back to squatting if I can modify my grip and that hopefully keeps the pain away. On a more personal note, I have just about finished my thesis for chiro school and I only have 1 more week of school left which I am stoked about. Almost a DC doing DC training Ok that's it for now. Have a good weekend guys!!!
              Last edited by Henke_prytz; 06-06-2018, 03:05 AM.

              Comment


              • A2 Week 1 (Last 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

                A2 Week 4 (This time)
                • Incline bb press 11-15 rest-pause 110kg x 6/2/2/10
                • WM Pec Dec 20-30 SS 68x 28
                o Stretch 35kgx 60 sec
                • Machine OH press 11-20 rest-pause 85 x 10/4/2/16
                • WM Seated db side raises 20-30 SS 20x 22
                o Stretch 25x 60 sec
                • EZ Dead skull crushers 20-30 rest-pause 55kg x 12/6/4/22
                o Stretch 35kg x 60sec

                Today was a good session although I did overestimate my incline BB a bit. I should prob have waited another week to increase the weight but I am so eager to get this one to 3 plates Anyway, a good workout and the log book got beaten so all positives.
                Last edited by Henke_prytz; 06-08-2018, 06:22 AM.

                Comment


                • Week 4 Diet changes: NONE

                  DC Week 4
                  Meal 1: Measurement Calories Protein Carbs Fats
                  Whole egg 5 370 31 1,75 25
                  Oats 20g 77 3,3 13,2 1,3
                  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 1 867,6 53,82 60,65 55,7

                  Meal 2: Measurement Calories Protein Carbs Fats
                  Protein pulver 110g 430 82,5 6,8 8,25
                  Total meal 430 82,5 6,8 8,25

                  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 cutoff meal Measurement Calories Protein Carbs Fats
                  Protein pulver 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 4336,6 437,32 506,65 92,25

                  I will be doing the same diet this week as I've felt a lot lighter and not so fluffy. The scale hasn't moved much though I am still 112,5 kg so a lot more than what I was expecting from these dietary changes. But since this is a new high BW for me I'm trying to get used to how my body works at this weight. I will start doing some cardio this week though. I'm aiming for 4 times per week at 20min each. I'll try and separate them from the gym as well to the best of my ability. And like I've said I'm not trying to get super shredded. I might try and get down to around 105 kg or something like that as I think I would be in good enough shape at that weight. I feel really good at my current bw but a bit too much fluff at roughly 17% BF. So no big changes this week. Plus I have a wedding in Sweden for one of my best mates so will leave the country for 4 days and I will try and keep diet as much as possible but it won't be perfect.

                  Comment


                  • Week 2 (Last time)
                    B2
                    • Incline seated dumbbell curls 20-30 rest-pause 22,5kg x 15/7/5/27
                    o Stretch 32,5 kg x 60sec
                    • Pinwheel curls 12-20 SS 30kg x 19
                    o Stretch 35 kg x 60sec
                    • Wide grip pulldown 11-20 rest-pause 125kg x 10/6/4/20
                    • WM Dante rows 20-30 SS 45kg x 30
                    • BB row 4-8 9-12 165 kg x 9 145 kg x 13
                    o Hanging Stretch 80 kg x 60sec

                    Week 4 (This time)
                    B2
                    • Incline seated dumbbell curls 20-30 rest-pause 25kg x 11/7/5/23
                    o Stretch 35 kg x 60sec
                    • Pinwheel curls 12-20 SS 32,5kg x 13
                    o Stretch 40 kg x 60sec
                    • Wide grip pulldown 11-20 rest-pause 135kg x 7/5/3/15
                    • WM Dante rows 20-30 SS 60kg x 27
                    • BB row 4-8 9-12 170 kg x 8 150 kg x 12
                    o Hanging Stretch 80 kg x 60sec

                    Good workout today. Had a pretty screwed day in the clinic and was running around all day plus classes so I ended up training a bit later than normal. Let's just say I felt it today! I'm glad it was an "easier" day and not squats or deads today cause that would have been tough. I felt a bit tired in my body and mind going into this workout but I put my big boy pants on and got it done Now relax time and recover for squats tomorrow
                    Last edited by Henke_prytz; 05-22-2018, 01:35 PM.

                    Comment


                    • Week 2 (Last time)
                      C2
                      • 1 legged Machine leg press calf raises 10-12 SS 109kg x 12
                      • Standing leg curl 15-30 RP 27x 20/12/10/42
                      o Stretch 60 sec
                      • Squats 4-8 20 SS 220kgx6 160kgx20
                      o Stretch 60 sec

                      Week 2 (This time)
                      C2
                      • 1 legged Machine leg press calf raises 10-12 SS 118kg x 10
                      • Standing leg curl 15-30 RP 41x 12/8/6/26
                      o Stretch 60 sec
                      • Squats 4-8 20 SS 230kgx6 170kgx15
                      o Stretch 60 sec

                      Today was a heavy workout. This was the third workout in a row this week due to the wedding this weekend. As soon as I started my warm-ups on squats I could feel that the power wasn't really there. But as usual, I write my weights before the session so it was already in the log and I had no option but to do it. So I went to war with the log. The widow didn't really go as I wanted it since the bar started slipping on rep 10 or so so after that it started getting hard to keep it in place but I am closing in on a 4 pps widow which I'm really stoked about. And the heavy set felt heavy today. Altogether I'm happy and I know that I'll beat these numbers next time so chin up I'll see if I have time to hit the gym tomorrow as I have my thesis to finish up plus need to put in some work in the school clinic. But even if I don't I'll do that session on Tuesday next week and give myself a mini rest period similar to what I've done in the past although I don't really need it right now but maybe it will push my fatigue a bit. Ok have a good day guys.

                      Comment


                      • A3 Week 2 (Last time)
                        • Decline bb press 11-15 rest-pause 135kgx6/4/2/12
                        • WM Pec dec 20-30 SS 64x30
                        o Stretch 32,5kg x60sec
                        • Plate loaded shoulder press 11-20 rest-pause 140kgx7/4/3/14
                        • WM Seated db side raises 20-30 SS 17,5x 28
                        o Stretch 22,5kgx60sec
                        • Dips 11-20 rest-pause 40kg x 6/3/2/11
                        o Stretch 35kg x 60sec

                        A3 Week 5 (This time)
                        • Decline bb press 11-15 rest-pause 140kgx6/4/2/12 (Finally )
                        • WM Pec dec 20-30 SS 70,3x26
                        o Stretch 35kg x60sec
                        • Plate loaded shoulder press 11-20 rest-pause 150kgx6/3/2/11
                        • WM Seated db side raises 20-30 SS 20x 25
                        o Stretch 27,5kgx60sec
                        • Dips 11-20 rest-pause 40kg x 6/3/2 +1/2 /11 +1/2
                        o Stretch 35kg x 60sec

                        Today was the day I finally hit my 3 plate bench and for decent reps too so I'm stoked. The only thing was that I got a spot from a guy that kept his hands on the bar the whole time which makes me feel less like I got it myself So next time I'll stay and bang out more reps by myself properly. The shoulder press felt great and I increased big time and I'm almost at 4 pps on that one which is awesome. The dips are not feeling that great though. It's super hard to get more reps at this weight and I might have to give them up since this is the second time I got the same amount of reps. Good to be back in the gym after 5 days of. I went to a wedding in Sweden this weekend which was awesome and so good to see some old friends. Now back to work. Have a good day guys.

                        Comment


                        • Good to see you back mate.

                          My blast ends on Thursday and I'll likely be on a short trip as well after.

                          I have taken note that you get most of your protein from plants and have no problem building muscle, so I have been trying this too. I been trying out lentils, beans, oats, wheat, and nuts. Just cooked up red lentils and couscous which I'll have soon. Breakfast was a lot of garbanzo, grain toast and nuts. I'm still eating meat but for spiritual reasons I am avoiding spoiling myself with it. Cheers bud.

                          Comment


                          • Originally posted by andishehhank View Post
                            Good to see you back mate.

                            My blast ends on Thursday and I'll likely be on a short trip as well after.

                            I have taken note that you get most of your protein from plants and have no problem building muscle, so I have been trying this too. I been trying out lentils, beans, oats, wheat, and nuts. Just cooked up red lentils and couscous which I'll have soon. Breakfast was a lot of garbanzo, grain toast and nuts. I'm still eating meat but for spiritual reasons I am avoiding spoiling myself with it. Cheers bud.
                            Sounds good! Where are you going? Yeah it seems to be working for me so I'm not gonna change anything in the near future haha. Garbanzos for breakfast, could you share a recipe for what you did since I've been thinking about moving my meal 5 to meal 1 instead and have eggs for meal 5 to cut carbs a bit earlier. So if you got something good I'd be happy to see it

                            Comment


                            • Originally posted by Henke_prytz View Post
                              Sounds good! Where are you going? Yeah it seems to be working for me so I'm not gonna change anything in the near future haha. Garbanzos for breakfast, could you share a recipe for what you did since I've been thinking about moving my meal 5 to meal 1 instead and have eggs for meal 5 to cut carbs a bit earlier. So if you got something good I'd be happy to see it
                              Mashed garbanzo beans, crushed small tomatoes, grilled mushrooms, drizzle of olive oil, garlic pepper and salt, some oregano, some Parmesan cheese, with 2 pieces of sprouted wheat toast.

                              After that, a serving of protein powder and a piece of sourdough.

                              Then I had the lentils and couscous with 2 boiled eggs and some cottage cheese.

                              Then I just had some lentils and couscous again with the same toppings as breakfast and some peanuts and a block of pepper jack. I had one bite of leftover ground turkey but that's it.

                              Before bed I'll have whey protein again, and maybe something like fruit or nuts.

                              Comment


                              • Oh and the trip got postponed like 3 weeks but its like Las Vegas and a few cities around it.

                                I live nearby in Los Angeles.

                                I was planning to go during my cruise so I can stick to scheduled workouts... so I'll keep blasting for a few more weeks.
                                Last edited by andishehhank; 05-30-2018, 04:22 AM.

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