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    Today was my first day doing a full work out DC style. Workout looked like this:

    Chest - incline smith RP
    Shoulders - smith seated front military RP
    Triceps - close grip RP
    Back width - rack chins RP
    Back thickness - sumo deadlifts 6 rep heavy + 20 rep a little lighter

    All the RP exercises were done as set of RP, rest for half min, more RP, rest for half min, and then more RP (yeah, like 1 rep). Workout was absolutely brutal and very humbling on amount of weight lifted.

    Workout is at 5:30 am. Preworkout ate some steak, shredded wheat, and protein shake (40 g whey + 50 g maltodextrin) eaten in that order. Post workout shake is 50 g whey, 50 g maltodextrin (waiting for my dextrose to come in) in glass of skim milk.


    Does this look right? The second tricep exercise I'll do will be reverse grip bench. Any suggestions for a third; I can't do skull crushers (give me tendonitis). What do you drink during your workout; I felt like I needed something other than just water?
    Thanks.

  • #2
    i know nothing, but i thought the rest was 20 secondish, also did you extreme stretch.......that is INTENSE!

    i believe postworkout shoud b 2x carbs to protein
    dips for possible third excercise??

    phats

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    • #3
      Yes I did (or attempted) the extreme stretching. Extreme is a good word for them. Dips sound like a good possibility for a third tricep exercise. How about suggestions for forearm exercises; left elbow gets tendonitis very easily, so reverse curls are out.

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      • #4
        pinnwheel curls (crossbody hammer curls?) work well

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        • #5
          not sure about doing higher reps for sumo deads, thought u did set of 8 then heavier ball busting set of 4
          "Never give up form for weight, makes no sense, form is key the weights will follow..."


          "Get...it...done"


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          • #6
            Please re-read the rest pausing, that's not how we do it. We take a 15 deep breath brake between the mini sets, not a 30 second break.

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            • #7
              Originally posted by ahnold99
              Today was my first day doing a full work out DC style. Workout looked like this:

              Chest - incline smith RP
              Shoulders - smith seated front military RP
              Triceps - close grip RP
              Back width - rack chins RP
              Back thickness - sumo deadlifts 6 rep heavy + 20 rep a little lighter .
              Looks pretty good.Personally I'd change the deadlift reps to 8 and then 4...Hard to keep your form for a set of 20 IMO

              Originally posted by ahnold99
              All the RP exercises were done as set of RP, rest for half min, more RP, rest for half min, and then more RP (yeah, like 1 rep). .
              A little bit long on the rest peroids.We go with 12-15 deep breaths in between rest pause sets which comes out to (for most people) 20-25 seconds

              Originally posted by ahnold99
              Workout is at 5:30 am. Preworkout ate some steak, shredded wheat, and protein shake (40 g whey + 50 g maltodextrin) eaten in that order. Post workout shake is 50 g whey, 50 g maltodextrin (waiting for my dextrose to come in) in glass of skim milk..
              Looks OK....Throw a complex carb in with your post-workout meal (oatmeal,whole wheat bread,pasta etc...) so that your blood sugar doesnt crash after that dextrose/malto hits


              Originally posted by ahnold99
              Does this look right? The second tricep exercise I'll do will be reverse grip bench. Any suggestions for a third; I can't do skull crushers (give me tendonitis). What do you drink during your workout; I felt like I needed something other than just water?
              Thanks.
              I'll go with gatorade or powerade either right before or during my workouts
              Massive G
              Discount Code MASSG

              www.trueprotein.com

              Discount Code MASSG

              MG "Powdered Muscle" http://www.trueprotein.com/Product_D...id=31&pid=6952

              MG "Testosterone Booster" http://www.trueprotein.com/Product_D...id=31&pid=6954

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              • #8
                Thanks for all the help. Point well taken on the rest during the RP sets. Does the 8/4 that you suggest for deadlifts also go for squats (seems like it should)?

                Looks OK....Throw a complex carb in with your post-workout meal (oatmeal,whole wheat bread,pasta etc...) so that your blood sugar doesnt crash after that dextrose/malto hits
                Post workout has to be eaten in the car on the way to work...so I do it as a shake. What kind of complex carbs can I add to the shake. OK..newbie question, I see some people put oatmeal into the shakes, how much can you get into a shake before it gets too thick to drink.

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                • #9
                  Originally posted by ahnold99
                  Thanks for all the help. Point well taken on the rest during the RP sets. Does the 8/4 that you suggest for deadlifts also go for squats (seems like it should)?



                  Post workout has to be eaten in the car on the way to work...so I do it as a shake. What kind of complex carbs can I add to the shake. OK..newbie question, I see some people put oatmeal into the shakes, how much can you get into a shake before it gets too thick to drink.
                  what I do when Im in a hurry is my PWO shake and a banana sandwich on whole wheat bread....
                  Massive G
                  Discount Code MASSG

                  www.trueprotein.com

                  Discount Code MASSG

                  MG "Powdered Muscle" http://www.trueprotein.com/Product_D...id=31&pid=6952

                  MG "Testosterone Booster" http://www.trueprotein.com/Product_D...id=31&pid=6954

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                  • #10
                    Originally posted by ahnold99
                    Thanks for all the help. Point well taken on the rest during the RP sets. Does the 8/4 that you suggest for deadlifts also go for squats (seems like it should)?



                    .
                    Some people do it that way for squats too.....I feel that most folks get more out of doing a heavy 8 repper then a lighter set of 20 unless quads are one of your best bodyparts then it probably doesn't matter which you do...LOL

                    My quads have always been by far my best bodypart and I'll decide whether Im gonna go with a 4 repper or a 20 repper after I do my set of 8.....Deciding factors are --how my joints feel that day,where my energy level is at and honestly....what I feel like doing....LOL
                    Massive G
                    Discount Code MASSG

                    www.trueprotein.com

                    Discount Code MASSG

                    MG "Powdered Muscle" http://www.trueprotein.com/Product_D...id=31&pid=6952

                    MG "Testosterone Booster" http://www.trueprotein.com/Product_D...id=31&pid=6954

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