You could hold the 25 on one shoulder off setting the weight hitting the abs/core hard. Then do tempo squat like 5 seconds down, 2 second pause 5 second up directly into 5 second down.
Otherwise I like the way you work around not having the gym.
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That’s interesting. The AthleanX guy recommended something similar with incline DB presses on one side only for the same reason. I’m not doing anything for abs/core right now …
WEDNESDAY
BW: 155.6 lbs / 70.6 kg
waist: 33"
DC by DB: Day Five: Torso 3
Warmup
Incline treadmill walk
1.0 miles / 122 calories / 17:13 minutes
DB flye press
10s x 25 x 2
25s (RP) 25 + 16 + 10 = 52
Didn’t want to just do flyes or flat bench, so I tried out this variation that I saw in a Dusty Hanshaw video a few days ago.
DB high pull
10s x 25 x 2
25s (max reps) 19
Reverse grip DB OHP
5s x 25 x 2
10s (RP) 24 + 17 + 18* = 59
Did these since I haven’t set up my Power Tower yet and can’t do dips. Not a bad substitute to work the triceps. Still getting to know them, which accounts for the weird rest-pause rep count. Need to “press” more than “throw” the reps. Not slower but with more control.
Straight arm band pulldowns
Green band 3 sets of 30
Glad to do some of this bicep-free vertical pulling. Strung up the band over the top of a ladder turned sideways and added some DBs for ballast. Not bad - the second and third sets were broken repeatedly. And since I finished with a wide contraction, it was harder to feel my lats than usual. All the same, I still need to get that rack up.
Seated band horizontal rows
Green band 3 sets of 30
Good work here - a little breakdown after the first 20 reps, but better that than not working hard enough - at least with the bands. Took advantage of a well-bolted-to-the-ground, waist-high metal “post” in the garage which worked out perfectly.
Cool down
Incline treadmill walk
1.0 miles / 122 calories / 17:16 minutes
Making it work … I’m slowly starting to get accustomed to this routine. I never realize how much I am a creature of routine until that routine gets ruffled. Was not nearly 100% into it today and considered postponing the workout until tomorrow. As always, glad I didn’t.
One thing that comes to mind is that I’ve tended to do most of my weight training over the past few years with maintenance calories - if not a caloric deficit - at best. I’ve been around this weight before, but not while weight training. I’ll be curious to see what things look like in two or three months when we get the “social all clear” signal and I can finally start to lean out.
Looking back over my log and realizing that at this time last year I was halfway through CT’s Superhero/Hollywood Muscle program, the first time I ever tried a 100% hypertrophy-based workout.
Boy does that look like tons o’ fun right about now!
THURSDAY
BW: 155.2
waist: 33 1/4"
Cardio
Incline treadmill walk
2.0 miles / 265 calories / 33:51 minutes
Felt pretty sluggish, but forced myself to plod out a few miles on the treadmill. Definitely a Discipline > Motivation day.
Limbs 3 tomorrow. Trying to be creative with what I’ve got. Current plan is:
Alt DB curls (full to failure, top partials to failure, bottom partials to failure)
DB hammer curls
Single leg calf raises
Good mornings
DB lunges
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April Goals
Gain muscle mass - With all the band and fat gripz DB work, I feel like my arms are getting a disproportionately positive benefit size-wise. Being >155 pounds probably isn’t hurting, either. May be a good time for smaller muscle (delts, biceps, triceps) hypertrophy.
Bodyweight < 156 - Watched a Jordan Burroughs (US wrestler) video where he talked about being 7-8 lbs above his weight class during training. That equates to a 156 max for me - and some interesting, post-COVID training implications.
It may be optimal to train - both weights and jiu-jitsu - at a somewhat heavier weight on an every day basis rather than trying to maintain “competition weight” year round.
Burn >1500 cal/week in cardio - 1500 calories is a modest deficit day for me. I like the idea of burning off a day’s worth over the course of a week.
Stumbled out of last week into this one. Took both Friday and Saturday off. Put in three miles in on the incline treadmill on Sunday. Getting back into it today.
BW: 157 lbs
waist: 33 3/4"
Ugh, typical late night Sunday, pre-work week junk food binge adding unnecessary pounds to the scale by Monday morning. Maybe I should start listing what I eat in these sessions and see if it shames me into better behavior …
DC by DB: “A” Block
Ran short on time working out before dinner so only got to do chest, shoulders, and triceps today. I’ll hit back thickness and back width tomorrow and get back on schedule Wednesday with the “B” Block.
Warmup
Incline treadmill walk
0.5 miles / 64 calories / 9:29 minutes
Incline DB press
10s x 50
25s x 25
25s x 15
25s x 10
45s (RP) 11 + 6 + 5 = 22
Seated DB press
5s x 50
10s x 25
10s x 15
10s x 10
25s (RP) 17 + 7 + 3 = 27
Overhead DB triceps extension
5s x 50
10s x 25
10s x 15
10s x 10
25s (RP) 6 + 4 + 2 = 12
My arms are still shaking a bit from these over an hour later. It’s the 50 rep set with the 5s that really seems to light the match.
In some ways this reminds me of the workout I was doing pre-COVID: HP Mass: Press Mondays. One thing I’d do differently is add this tricep work as a finisher on those days.
Good enough start to the week. Again, I ran out of time with the additional warmups and a late start, so I’ll do the DB overhead pullovers and DB rows ahead of tomorrow’s cardio workout.
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TUESDAY
BW: 158 lbs
waist: 33 1/2"
Good grief. Whatever with the weight. Waistline uber alles until this madness is over.
DC by DB: “A2” Block
Picking up the second half of yesterday’s “A” Block with a little extra shoulder work to start off with.
Warmup
Incline treadmill walk
0.75 miles / 92 calories / 13:19 minutes
Shoulder compound superset
Rear laterals
Green band 30/20/10
10s (max reps) 30
+
Side laterals
5s 30/20/10
10s (max reps) 20
DB overhead pullover
10s x 25 x 2
25s (RP) 15 + 8 + 7 = 30
DB rows
25s x 25 x 2
45s (max reps) left 20 / right 20
The pre-fatiguing seems to be doing the trick to make the work reps count. I’m probably not hitting absolute failure; there’s a difference between wielding DBs in my garage next to my wife’s car and wielding a single bar in a commercial gym. But I’m feeling the work where I need to - for now, at least. Fat Gripz on all DB work, as usual.
Glad to get this workout in and finish off the Block. Will jump on “B” Block tomorrow:
Incline DB curls
Pinwheel curls
Standing calf raises
DB RDLs (with 45s!)
DB split squats
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Took yesterday off. Did a little extra cardio today. Going to do an “A” Block again on Friday - probably heavy on the bands - then back on track with a “B” Block on Monday.
THURSDAY
BW: 155.6 lbs / 70.6 kg
waist: 33 3/4" (?!)
Cardio
Incline treadmill walk
3.0 miles / 49:13 minutes / 420 calories
Watched an interview with Demian Maia earlier today. It was great to get an infusion of jiu-jitsu after binge-watching bodybuilding videos all week. Feeling a little pessimistic in terms of getting past the pandemic any time soon - especially if there’s a danger of a Spanish Flu-like rebound in the fall.
So I’m going to stay with the DC by DB/bodybuilding rather than switching to something more athletic. At least for the summer. What’s interesting is deciding how much I want to really pursue gaining size given the current situation/opportunity.
I did this test to see what maximum muscle gains were possible for me naturally. Just to get an idea. Some interesting results. I’m generally on track right now in terms of gains, especially upper body. I went for a very sustainable 12% BF goal.
Max natural BW @ 12% BF: 175.8 lbs
Normalized FFMI: 22.2
LBM to gain: + 26.8 lbs
fat mass to lose: 7 lbs
Credit years of jiu-jitsu training for the overdeveloped neck. And I’ll credit the tons of back and chest work I’ve been doing over the past few months - and some improved fueling - for giving me some upper body size gains (torso).
I could use some calf development (who couldn’t?). And my thighs and upper arms are still lagging body parts. Maybe I’ll do that “B” block (biceps and lower body) tomorrow after all.
All the same, I’m pretty happy with what I’ve got. I need to lean out around the waistline still - cleaning up my diet should get me to 32 1/2" at least. But so far, so good.
FRIDAY
BW: 155.2
waist: 33 1/2"
DC by DB / “B” Block
Warmup
Incline treadmill walk
1.0 miles / 122 calories / 17:08 minutes
Seated DB alt curl
10s x 25 x 2
25s (RP) 21 + 12 + 9 = 42 reps
Tried to do these with the incline again, but the angle was far too low. It was like doing lying curls or something. Not sure how I did “incline curls” a few weeks back with this setup …
Pinwheel curl
10s x 25 x 2
25s (max) = 21 reps
Standing calf raises
25s x 10 x 5
DB RDLs
25x x 25 x 2
DB Split squats
25s x 25 x 2
To speake of the woe that is my quadriceps! Both sets were broken to bits; arguably I was closer to doing two rounds of 5 sets of 5 than I was doing two sets of 25. Wow. Shakes and stumbling about afterward. We will spend some time here this year.
Upper arms and thighs remain top hypertrophy goals. I also suspect that the key to a bigger OHP and squat are on the other side of my gaining another inch or so on both.
With upper arms, I think both biceps and triceps need the work - though the burn I’ve been feeling lately during my triceps reps suggests that is where the lion’s share of the effort toward arm hypertrophy should go. With thighs, it’s all about the quads, clearly.
Off tomorrow. Gotta put up that d&%* power tower. Cardio on Sunday.
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SATURDAY
BW: 156 lbs / 70.6 kg
waist: 33 1/2"
Realized this morning that I was more than 350 calories short of my weekly caloric expenditure goal. So I put a few minutes on the treadmill before lunch.
Cardio
Incline treadmill walk
3.0 miles / 395 calories / 51:12 minutes
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It. Is. Done.
Actually I still need to tighten up the bolts with a tool I don’t have. But better assembled than still in the box…
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MONDAY
BW: 156.8 lbs / 71 kg
waist: 33 1/4"
DC by DB: “A” Block - 2
Warmup
Incline treadmill walk
1.0 miles / 123 calories / 17:40 minutes
Pushups
Warmup 5 sets of 20
Green band (RP) 17 + 9 + 8 = 34
OHP
Green band 2 sets of 25
Big red band (1 min rests) 4 sets of 8
Tricep pressdowns
Green band (1 min rests) 3 sets of 25
Second and third sets were broken after the first ten reps. Always a little tricky to get your spots consistently with bands, but there’s no denying that you can get some serious work done with them. I haven’t spent a long time doing bodybuilding work, but the pumps I’ve gotten here at the Home Gym have been pretty impressive in some areas (triceps & quads).
60 minutes for the workout including the warmup, but still ran short on time (again). Will do back width (band straight-arm pulldowns) and back thickness (band bent over rows) on Tuesday.
TUESDAY
BW: 156.4 lbs / 71 kg
waist: 33 1/4"
DC by DB: “A” Block - 2 (Part 2)
Warmup
Incline treadmill walk
0.75 miles / 93 calories / 13:34 minutes
Band pull aparts
Green band (SS) 3 sets of 25
Rear lateral raises
10s (max reps) 30
25s (max reps) 12
Side lateral raises
5s (SS) 3 sets of 25
10s (RP) 15 (5) + 9 + 8 = 27 (32)
Set out to do these as max reps. Took a breath when I started to wane at 15. Pumped out five more reps. Decided to turn it into a rest pause set to get more work in. Ended up almost doubling the amount of reps I’d planned to do.
Band straight arm pulldowns
Green band (SS) 3 sets of 25
Sets two and three were broken after the first ten reps or so. Had to adjust stance to make the lats engage well.
Band bent over supinated grip rows
Big red band (SS) 3 sets of 25
Good work here, with a solid squeeze and hold for a second at the top.
Fifty minutes start to finish on the second half of what I couldn’t complete yesterday. Added the rear delt and shoulder work since upper body is still a focus area.
I’m trying to keep my average daily net calories around 1500, which will allow me a pound/week drop into the end of May when T-ransformation season will be over. I’m also allowing for a higher than usual amount of carb calories to support muscle growth at the same time.
Protein is currently around 1g/lb BW. I’ll gradually increase that over time to 1.5b/lb and then, toward the end of May, bring the carbs down as I take the protein closer toward true “DC” levels.
After that? If we’re looking at a truly lost summer, then I’m considering something more volume-oriented, like the program Stan Efferding did with Flex Wheeler. They did four sets of five exercises, short rests; assuming I’m still training in the garage with limited resources, I may have to do five sets of four.
Mon/Thu
AM: Chest
PM: Shoulders
Tue/Fri
AM: Back
PM: Arms
Wed/Sat
AM: Quads
PM: Hams/Glutes/Calves
Sun
REST
- Actually, the more I think about it, if I did this RhinoFlex program, I’d probably stick to DC principles rather than specific sets and reps. One thing about having limited resources is that it’s actually easier to program on intensity/failure and rest periods than by weight. Not so good for strength training. But perfectly fine for hypertrophy - which is where my weightlifting karma seems to want to take me these days.
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Took a recovery day on Wednesday.
THURSDAY
BW: 155.4 lbs
waist: 33 1/4"
Cardio
Incline treadmill walk
2.75 miles / 423 calories / 50:00 minutes
Had a great conversation with an old jiu-jitsu friend I haven’t talked with in more than ten years. He was one of the first guys I looked up to when I started training. He had to quit for several years after getting his purple belt due to a major injury, but has been back over the past few and is 100% back up to speed - and then some. Not a bad way to spend the afternoon on a nice day off.
“B” Block v.2 of DC by DB tomorrow.
I like the power tower gives you some good pressing and pulling options + abs.
What’s the goal for the end of T ransformtion?
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Yeah, I really like chins and dips. I’ve wanted a tower for years.
If I can keep most of my upper body size gains and get my waist down below 32 1/2", I’d consider that a huge victory.
No new coronavirus cases in Washington state (my area) today. I’m hoping that’s a positive sign for a return to the gym by the fall.
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FRIDAY
BW: 154.8 lbs / 70.2 kg
waist: 33 1/4"
DC by DB - “B” Block v.2
Warmup
Incline treadmill walk
0.75 miles / 92 calories / 13:19 minutes
Standing bicep curls
10s for 4 sets of 25
Big red band (RP) 30 + 22 + 12 = 64
Matched reps from last time, though sequence was a little different. Need to work on grip; the band was cutting into my hand a bit.
Standing hammer curls
10s for 4 sets of 25
Big red band (max reps) 26
Seated calf raise
25s for 3 sets of 25
Focused on holding the top position for a few counts with each rep.
Hip thrust
25 lbs for 3 sets of 25
Same as with calves, focusing on the squeeze at the top.
Goblet squat
25 lbs for 3 sets of 25
Will probably change these up a little next time around now that I’ve got the 45s. Maybe two paused-rep sets with the 45 lb DB, then a Widowmaker with the 25 lb DB.
Cool down
Incline treadmill walk
2.0 miles / 245 calories / 34:24 minutes
Will likely fall a bit short of my cardio calories for the week. But as long as the weight and waistline stay modest, I’m fine with that for now.
SATURDAY
BW: 153.8 lbs / 69.7 kg
waist: 33"
Cardio Day
Took this program out for a spin this morning. Used a 25 lb DB since I don’t have a kettlebell and managed 22 sets over the 20 minutes for 264 total swings. Had to break it into two, 10-minute sessions due to an interruption. Will keep this in the rotation as a nice, non-treadmill cardio option for the weekends.
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MONDAY
BW: 155 lbs
waist: 33"
DC by DB - “A” Block v.1
Warmup
Incline treadmill walk
0.5 miles / 63 calories / 9:02 minutes
Incline DB bench press
10s x 50
25s x 25 x 2
45s (RP) 12 + 7 + 6 = 25 reps
Bested last time’s rep count by three reps. Did not feel especially strong and felt like today’s session might be a challenge.
Seated DB press
5s x 50
10s x 25 x 2
25s (RP) 15 + 7 + 6 = 28 reps
Topped previous rep total by one rep. Yeesh …
Overhead DB triceps extension
5s x 50
10s x 25 x 2
25s (RP) 8 + 4 + 3 = 15 reps
Topped last time’s reps by 3.
Starting to think I should just do a Press / Pull / Leg split instead of DC’s ABA BAB split since I’m always breaking up the “A” day into two parts due to time constraints.
This would have me doing back width, back thickness, biceps, and forearms on Wednesday and calves, posterior chain (hams and glutes), and quads on Friday. I’ll still do two versions of all three workouts.
Current plan is to continue bodybuilding training until gyms re-open. Then I’m planning to change things up, emphasize cardio with strength circuits etc. and, hopefully, get back into the swing of things about 30-45 days after gyms re-open. Not trying to be a pioneer on this one. Perfectly willing to wait and see.
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