I’m FREAKING FINISHED week 3.
And im bloody crippled !
My legs feel like jelly, i keep getting the idea they are going to give out from under me and the rest of my body is one big mass of PAIN.
Never EVER doing that ramp again ! F*CK the Anabolic Diet this weekend, i’m going crazy with carbs.
Today’s Legs 1
Seated Calf Extension : 5p+25 x 12 DC style
SLDL : 345 x 12
*Had some dude come up and give me props on this set. =)
Hack Squat : 585 x 8, 425 x 20
*6PPS on the hack squats motherfuckers! That was +40 lbs -1 rep…I got to 5pps and it felt like baby weight today so I decided to throw on another plate and go for it.
I tried CT’s peri workout nutrition today and I like what I saw. My arms looked huge and very vascular.
Today I just did Tri’s and shoulders
Dips
6x3 100 lbs
Skull crushers
3x8 80
Flared Arm Pulldowns
2x8 Max weight
DB Overhead Press
3x6 65 lbs
Javelin Press
3x10 50 lbs
Lateral Raises
3x6 40 lbs
Chin Ups
3x8 Bodyweight
[quote]Jacked Diesel wrote:
SquatDeep385 wrote:
Today was Shoulders and Biceps
Military Press
45x12
75x8
105x4
135x7(+10 pounds, same reps)
115x9
EZ Curl
25x15
75x8
95x12
85x13
Lateral Raise
25x12,8(+4 cheated), 6(+3 cheated, +3 cheated one arm at a time)
Smith BTN Press
Bar x 12
25ps x 10
1pps x 6
1pps+10 x 9
1 Arm Machine Curl
50x11R, 12L
50x9R, 9L
Bent Over Flyes
10’s x 15
12.5’s x 12
15’s x 10
What are your goals and post your stats
[/quote]
My goals are to get as big and strong as possible, while still maintaining decent conditioning as I play lacrosse.
Stats are:
17 years old,
5’11" 170 pounds
Bench 230x5
Squat 280x6
Deadlift 315x6
Military Press 135x7
Any advice/criticism is more than welcome.
Chest and Arms
Pin Press (from dead stop on the pins set at chest, de-load weight after each rep)
225 x 4
280 x 4(+ 2)
300 x 2(PR)
HS incline press
1 pps x 15
2 pps x 8
3 pps x 6( same as last time, but it was my first chest exercise then)
Alt DB curls ( Why do I suck so hard at these ?)
35’s x 15
50’s x 11
Machine preacher curls
130 x 11 (+ 10 lbs)
In-Humans
225 x 11 (Form gets better on these each time)
Dip
BW x 51
–JB
[quote]Jacked Diesel wrote:
MeinHerzBrennt wrote:
i’m ditching BB squats. Fuckers bother my shoulder. I have to go wide stance because of my body type and wide hand placement which ends up making my bad shoulder feel really weak for a day or two. I never liked these anyway I just felt some internal pressure to do squats and deads because they are probably the two biggest exercises.
Fuck it. I’m sticking with leg presses and v-squats. Feel so much better and I can progress without any safety issues.
As for the cross-fit “debate,” it’s absolutely clear that it isn’t ideal for those looking to be big bodybuilders. However it does seem to be excellent at improving peoples’ conditioning and athleticism.
Two different goals entirely. BB splits are great for 1 and crossfit is great for the other. Should be the end of the discussion really.
get a sting-ray collar, I think thats what they are called, you know, that blue thing that click on the bar and positions the weight on your back correctly. [/quote]
My gym has one of those, but how would that help?
I was thinking about this earlier, and there’s a chance I may occasionally throw in sumo deads on leg day. Cause of my leg size I feel much more comfortable pulling sumo and tried it out recently on back day just to see if maybe I could get any back thickness outta it. Nope.
I did get a decent pump in my quads after doing them though so they may be useful as an occasional leg exercise along with leg presses and such.
[quote]hardgnr wrote:
namor wrote:
I am totally wiped out. I am going to eat as much as I can today to keep the energy flowing.
Incline bench in the smith
(110kg) 242lb x 8, 4, 2 (14RP plus an additional rep on each rest-pause where I needed some assistance geting the weight up)
DB Shoulder Press
(32.5kg) 71.5lb x 9, 2, 2 (13RP, fuck me I seriously need a lifting partner to help me get the weights into place on the second and third legs of the RP)
CGBP in the Smith
(85kg) 187lb x 12, 6, 4 (22RP)
Rack Chins
BW plus (15kg) 33lb x 8, 4, 3 (15RP)
Kroc Rows
(57.5kg) 126.5lb DB x 15 each arm
(30kg) 66lb DB x 22 each arm
Weighed in this morning at (110kg) 242lb on the dot.
Aren’t you meant to just do one top set for the Kroc Rows?
Also, I’d be interested to see the progress in weight/reps on the exercises compared to the previous cycle if you wanna post that up too :D[/quote]
Not sure on the Kroc rows, I forget 
This is my first DC cycle but will post up before/after stats in about three weeks when I finish this blast.
[quote]crod266 wrote:
hey guys i have a question, what kind of program would you put a kid whos never lifted weights ever in his life and is like 5’9 135. Its my friend im asking about so i just wanted to hear some opinions?[/quote]
What about modifying the DC routine for beginners so that:
It would be a pretty solid compromise between a BB split and a Starting Strength split (which having done I am not a fan of). As Josh said eating and progress would be essential so you would be telling them to weigh themselves every week and to have a logbook.
However as Live said at the end of the day doing ANYTHING is a good place to start.
[quote]WS4JB wrote:
Chest and Arms
Pin Press (from dead stop on the pins set at chest, de-load weight after each rep)
225 x 4
280 x 4(+ 2)
300 x 2(PR)
HS incline press
1 pps x 15
2 pps x 8
3 pps x 6( same as last time, but it was my first chest exercise then)
Alt DB curls ( Why do I suck so hard at these ?)
35’s x 15
50’s x 11
Machine preacher curls
130 x 11 (+ 10 lbs)
In-Humans
225 x 11 (Form gets better on these each time)
Dip
BW x 51
–JB[/quote]
How do you feel the dead stop on the bench compared to normal? I’ve always been curious to try these.
With the Kroc rows CC recommended 15-25 for the top set.
Nothing says you cant do a burn out of sorts at the end though. I sometimes do that as well.
updated log:
check it out, let me know what you think, I uploaded some pictures.
Being doing pullups instead of pulldowns now. Fuck you Bug…vales verga puto
[quote]patrickk wrote:
WS4JB wrote:
Chest and Arms
Pin Press (from dead stop on the pins set at chest, de-load weight after each rep)
225 x 4
280 x 4(+ 2)
300 x 2(PR)
HS incline press
1 pps x 15
2 pps x 8
3 pps x 6( same as last time, but it was my first chest exercise then)
Alt DB curls ( Why do I suck so hard at these ?)
35’s x 15
50’s x 11
Machine preacher curls
130 x 11 (+ 10 lbs)
In-Humans
225 x 11 (Form gets better on these each time)
Dip
BW x 51
–JB
How do you feel the dead stop on the bench compared to normal? I’ve always been curious to try these.[/quote]
Love them, and it somehow keeps me from doing what ever I do on bench press that fucks up my shoulders.
todays highlights
seated calf raise plate loaded
115kgx15,20,15
donkey calf raises
fully stacked the machinex12,15,15
behind the neck smith
95kgx3
85kgx5,3,3
lateral raises
20kgx12(form got pretty shitty at about 9)
[quote]WS4JB wrote:
patrickk wrote:
How do you feel the dead stop on the bench compared to normal? I’ve always been curious to try these.
Love them, and it somehow keeps me from doing what ever I do on bench press that fucks up my shoulders.
[/quote]
Bouncing?
[quote]hardgnr wrote:
WS4JB wrote:
patrickk wrote:
How do you feel the dead stop on the bench compared to normal? I’ve always been curious to try these.
Love them, and it somehow keeps me from doing what ever I do on bench press that fucks up my shoulders.
Bouncing?[/quote]
Perhaps, but I think it has more to do with the fact that I tend to bench very high up on my chest, damn near to the neck, with my elbows flared, with doing them from the dead stop I can evaluate the starting spot before every rep and make sure im pressing from lower.
The work week is over! CHEAA MUTHA FUCKA!!! haha
I should end up with like 1.3 grand from that and I can rest easy for a month or two, it was well worth it. Back to the eating and iron today. I also decided to start a training log so feel free to check it out.
One of the reasons I did it is because this site has become boring/predictable as fuck outside of the BOI. Keeping a log gives me another reason to stick around.
[quote]hardgnr wrote:
WS4JB wrote:
patrickk wrote:
How do you feel the dead stop on the bench compared to normal? I’ve always been curious to try these.
Love them, and it somehow keeps me from doing what ever I do on bench press that fucks up my shoulders.
Bouncing?[/quote]
BTW, you writing “bouncing” with that avatar, was that on purpose ?
DEUB
[quote]detazathoth wrote:
DEUB
Carlos, why so low on the DB MP?