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[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

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.

[phatkid77]

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

[ahnold99]

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.

[phatkid77]

pinnwheel curls (crossbody hammer curls?) work well

[rackitup]

not sure about doing higher reps for sumo deads, thought u did set of 8 then heavier ball busting set of 4

[USMuscle9403]

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.

[Massive G]

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

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

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

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

[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)?

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.

[Massive G]

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]

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