This is going to be my second blast. i decided to start a log here since there seem to be plenty of dc experts here so hopefully they will chime in and give me some helpful tips =]
im currently 5’9" @ 200lb. i plan on gaining 10-15lb on this blast.
im going to start training tuesday but for the first week i’ll be doing straight sets only to find the ideal weight to use and at the same time prime myself for the upcoming brutal workout.
i forgot to mention my diet. it wont be nothing out of ordinary, protein intake every meal with carb cutoff at 6pm. cardio will be done twice a week during days off.
someone was hogging the hs machine press and was taking forever, i didnt wanna wait so decided to do bb bench instead. just straight sets so there shouldnt be any problem. im just priming myself right now anyway.
Ramped up to 2x3 @ 225lb
this was hard. as i was ramping up, 205lb felt really heavy, strange considering how i did 8x3 205lb a week ago effortlessly. it may have been that i didnt warm up properly, jumped from bar to 155 to 205 because im too lazy to change weights. stupid me.
DB Shoulder Press
Ramped up to 5 reps @ 60lb each dumbell.
this was surprising. the 5 reps were really easy and took only little effort. not bad considering i was using 45lb for rp on my last blast.
Tricep Pullover
3x10 @ 55lb
i had to toy around with 55lb for the first 2 sets to learn how to do the movement. but once i got it down, oh man, the stretch you feel on your tricep is niceeeee. got a huge pump after this.
Chin-up
5,3,3
this is going to be something i have to work on. lol. chin-ups became ridiculously hard as i gained weight.
BB Row
3x5 @ 165lb
im thinking if i should replace bb row with some other exercise. i dont really gain much from it. and i start to cheat as i fatigue all the time. maybe db row…
thats all for todays workout. first day back, pretty sloppy. but after a week, when i start the actual training, ill be back in gear!
thats right, i took a week off lifting and now im easing myself into it. i dont wanan start something that intense right off the bat. i will just screw myself over
shffl you should look into swapping the chins for rack chins. Much easier to get in the proper rep range and progress quickly on. Dante says that there is no doubt in his mind they are better for lat width as well.
If you aren’t familar with it there are a couple descriptions and a video on the DC thread.
hey scott, im quite familiar with rack chins. i was actually debating between that and chin up. but since my bicep is my lagging part, i’m trying to incorporate some bicep involvement in my back exercise, hence chin-up.
on a solid day, i should be able to do at least 10+ with no problem, but that day was just weird =] ill see how it goes when i start training it, if i cant get into the rep range, ill def replace it. thanks for the look out
gym was packed as hell today. when i got there, NO stations were available, the dumbell racks were empty…WTH
Drag Curl
found some free barbell laying around so i decided to start with this.
3x10 @ 60lb
got progressively harder during 3rd set, have to remember to keep my elbow clsoe to my body.
Pinwheel Curl
had to walk aroudn to gym to located a pair of dumbells for this
4x10 @ 40lb
3rd and 4th set was ridiculously hard. right arm was ok. left was fried.
Leg Press
so i waited forever for this guy to finish squatting with his high box squat where he doesnt even lower himself to the point where he touches the box. i gave up and decided to grab the leg press machine when it was free.
ramped up to
1x5 @ 600lb
then
1x20 @ 450lb
so the widowmaker set wasnt that hard at all, surprisingly.
Is this some sort of break-in week for you to get ready for DC Training? Most of what you are doing are multiple straight sets and not the warm-ups plus one all-out Rest/Pause set. So it’s not quite a DC workout yet. Is next week set up for the real thing?
update: arms are sore as hell, forearm is partially recovered but bicep is still really sore. leg was too easy and i think i probably recoverd from it.
[quote]Scott M wrote:
shffl wrote:
leg was too easy and i think i probably recoverd from it.
Then you didn’t do it right haha. [/quote]
i know lol i underestimated myself, i was using the weights based on the last time i trained on it. apparently i improved a lot. its ok though, this week is basically trial and error for the actual training!
anyway, todays workout:
1/10/08
o-o
HS Iso Bench Press
ramped up to
1x4 @ 245lb
Seated Smith Military Press
ramped up to
2x6 @ 115lb
weird, i was able to do standing free weight military with 115lb with ease before.
Smith Close Grip Bench
ramped up to
2x5 @ 155lb
these are much harder since im able to force my elbow in close to my body without hurting my wrist in other words no cheating!
Lat Pulldown
i was on this weird machine, well the weights are weird, i think its heavier than its supposedly given
Ramped up to
2x10 @ 100lb
Rack Deadlift
Ramped up to
1x5 @ 275lb
i can pull the weight with ease, but my forearm is fried and still weak from the other day, i wasnt able to grip it well so i just terminate set since i was running out of time.
overall, not a bad workout. one more workout and the actual training will begin!
-each meal is either P+C or P+F
-during training days, carb cutoff at 6
-nontraining days w/ cardio carb cutoff at 6
-nontraining days w/o cardio carb cutoff at 4
-as a poor college student, my food is limited to cheap steak and chicken and occassional salmon (got a job last week yay! got a gf at the same time so ima have to do some wise budgeting)
-on some days, ill be at school for nearly the entire day, so this is the list of options that ill bring to school:
-rice w/ groundbeef and brocolli
-scrambled eggs w/ steak and spinach and fruits
-pb sandwich (lazy days =])
-protein shake (muscle milk)
-still trying to come up with more
-i bought a kg of bcaas so ill be mixing those with crytal light and sip it as mid-workout
-postworkout shake will most likely be milk + whey
-i have casein but its expensive and i dont buy it often, so ill be using it as prebed on training days. other than that ill be using milk (i know i know carbs but i know im capable of dealing with it)
-my diet is nearly 100% clean most of the time. i dont get sweet tooth nor do i really crave for any food. i’ve adopted the food is for fuel only lifestyle
-oh yea and olive oil in all shakes except pwo
-fish oils taken throughout the day (lots of them)
i really think my chest workout preceding this exercise fatigue my shoulder a lot.
Tricep Pullover
TT: 17 @ 50lb
wow, what a great tricep movement. i feel so much stretch on my triceps when doing these. not to mention the awesome pump.
Chin-up
TT: 14 @ bw
my back is weak…
DB Row
TT: 2x5 @ 95lb
these are so much harder when you have to do it w/ controlled negatives and a fatigue back!
first day back feels good, i miss working out like this. i dont feel much soreness right now but i know i’m going to wake up tomorrow morning with massive soreness all over. lol
meal 1
woke up late and was late to meetin f***. so i downed a quick musclemilk shake and left the house.
meal 2
came home 2 hours later and quickly cooked up a steak omelet and ate a piece of apple
meal 3
roughly an hour before workout, leftover salmon from last night with mixed fruits (pineapple, canteloupe, honeydew) and some musclemilk
meal 4
pwo, milk + whey
meal 5
rice pilaf + salmon
meal 6
rice pilaf + salmon
lots of salmon i know…i ran outta meat, but hey i just got back from grocery shopping and finalyl got a bunch of steak and ground beef again.
[Carb Cutoff]
meal 7
protein shake + pb
meal 8 (prebed)
milk + scoop of casein
i know, i didnt have solid food after carb cutoff, i didnt go grocery shopping until after meal 7, tomorrow will be better! im slowly adjusting to my new lifestyle.