I did not like this session at all, don’t care for the mix of exercises, maybe move some things around next time. Like the OH tri press, my shoulders were trashed making swinging a heavy dumbbell over my head a struggle, if I had a spotter to help lift I could have put up 100lbs easy but my shoulders were so cooked I had a hard time with the 90s.
DB Split squat
Working- 70x8 90x10 100x8
WM- 120x14
The split squats KILLED me especially the WM I should never have gone up that high to try to a WM. Totally gassed me, I considered doing straight leg dead lifts which were next but I had no gas, light headed and all but fell down trying to leave. Next time I will use wrist straps to help hold the weight, holding the weightand trying to keep my balance and do the exercise all together kicked my ass.
Yesterdays weight was 222lbs need more food, really starting to hate food.
SICK!!! Probably the swine flu, not really but I’ve been sick all week, sinus crap. It really hit me after my workout Wednesday, went home and went to bed woke up and all the crap in my sinus made it’s way to my chest. Feeling better and plan to hit the gym right after work tonight. Still having a bit of chest congestion so this may or may not be a great session.
I’ve got another entry from Wednesday of last week but keep leaving my log book in the car.
Food, I’m adding a couple higher calorie shakes with milk to my daily intake and dumping chocolate milk that I had been using. I was 223.8 the other day, when I started DC training I was 219 only 4lbs the good news I don’t seem to have gained much if any fat.
Was supposed to do rack pulls instead of LPR however our one power rack at my gym was being used, I tried to wait him out but after 15min I gave up and went for some low rows.
At the beginning of this session I was struggling not sure why but incline just felt real heavy by the second exercise I was straight.
pronated leg curls
WU- 90x12 105x12
working- 150x12
Leg Press
WU- 2px12 4px9
Working- 6px8
WM- 5px20
[/quote]
B1
EZ curls
WU-50x15 60x10
Working- 90x10-6-3=19
Hammer Curls
WU-25x12 30x10
Working- 32.5x18
Calf raise
WU-120x12 180x12
Working- 240x12
Prone leg curls
WU-90x15 110x10 125x6
Working- 140x13
Leg Press
WU-2px10 3px10 4px10
Working- 6px10
WM- 6px10-5-3=18
Great session, I was actually just coming off being sick yet still ripped out a PR on the leg press WM, likely could have gotten those last 2 reps but couldn’t breathe, stupid chest cold.
Paramount Machine pull down
WU-115x10 150x10
Working-175x10-7-3=20
Bent Row
WU-40x10 55x10
Working- 65x9
Strong performance, seemed to go up on all weights or reps in some cases I blew it out. Arnold presses felt real good, no movement in my shoulder nice and stable but I must admit I was a bite leary to push it real hard just incase. Halfway through my second lap of this workout so far so good. I am focusing more on the streatching portion, kind of half assed it early on.
Really starting to learn to push myself beyond what I thought was failure, they say it takes a blast or two to get a handle on the intensity needed to progess with DC, getting there.
Forgot to mention but my wife said I can’t gain 50lbs of muscle? I don’t remember how it came up but she said it’s not possible without AAS. My wife is so not a hater, she’s supported me 100% through dropping 80lbs of goo to getting a NSCA to everything else so I couldn’t believe she’d say something like that. I’ma try to prove her wrong.
Tried to take it easy on the RDL and still tweaked my back, keep having these back spasims in either my QL or Illiopsoas, not sure which. I’ve done RDL for a long time and know my form is good on them but went with a light warm up with a good streatch, still locked my shit up. I have had a hard time sleeping since, it locks up for no reason. Picked my kid up off the floor, all 15lbs of him and about cried! Going to need to find a good ART or chiro for help but have to wait for my company to switch insurance groups at the first of the month.
Good session, back still bothered me but not as bad however when I got home and tried to go to be it really started to act up, cramping and locking up.
Back problems asside this was a good session felt strong, up’d every lift a little. Starting to notice my shoulders, arms and calfs coming out some, I’m not massive or anything just starting to look like I belong in the gym.
224.8 this morning.
Tomorrow I’m going in for an hour of cardio, probably 30min walk and shoot baskets for 30 or so, I can’t walk for an hour I’ll rip my eyes out.
Whole session was good except the dips, not sure what was up with that, tri’s didn’t want to work, maybe just sore from the previous exercises. Will give them another session to see if I need to dump them.
Back felt really good, even though I’d thought my form on the RDL from a week ago was good at the time, I realize now it probably wasn’t as I found doing rack pulls yesterday I was on my toes, stressing my back. Rocked back to my heals and moved the weight with ease, didn’t want to go to crazy and quit the second I felt any tightness in the back, over all I’m really happy that I found the problem.
Decided to not weigh myself for a bit and just use my clothes and the mirror to judge my progress, don’t want to freak myself out on the scale.
Skipped my first workout of the week to give my back another day off, it’s not bothering me as bad but still when I move certain ways it locks up but nothing like it was so I’m going to do my B1 workout this morning after work.
Since I haven’t talked about my diet in a bit figured I’d throw out my rough template of a daly food log.
1st meal
meat
almonds 1oz
2nd meal Varies
hunk meat
veg
10oz 2% milk
3rd meal
10oz burger
almonds
4th meal
10ox burger
cup of vegetables
5th meal
high carb shake pre workout or
meat
1oz almonds
6th PWO
Surge
Breakfast varies but it’s usually a chuck of meat, beef chicken or pork, if I’m desperate I’ll have a shake.
2nd meal also varies, I work nights and usually eat my second meal as dinner with my family.
Truely all my meals vairy meat wise but lately it’s been a lot of burger, cheap and easy.
I’m toying with adding in some more carbs, yesterday I mixed a half cup of rice with half pound of seasoned meat and a slice of cheese, pretty good stuff actually. Not sure if I’m ready for that many carbs, I seem to be doing ok under the bar with the food I’m eating.
Oh yea, I’d said I wasn’t going to watch the scale, well I lied 224.8 yesterday. Still going to use my clothes to track my progress more than the scale but when you’ve watched it as long as I have some habbit are hard to break.
Prone leg curls
WU-90x15 110x10 125x6
Working- 140x13
Leg Press
WU-2px10 3px10 4px10
Working- 6px10
WM- 6px10-5-3=18
224.8 this morning[/quote]
B1
EZ curls
WU-50x15 60x10
Working- 90x10-4-4=18
Hammer Curls
WU-25x10 30x8
Working- 35x17
Calf raise
WU-120x12 180x12
Working- 255x12
Prone leg curls
WU-100x15 115x10 130x8
Working- 140x15
Leg Press
WU-2px10 3px10 5px8
Working- 7px4???
WM- 6px12-7-5=24
There were a couple of WTF moments with the EZ curls and the working set of leg press. Felt strong on the EZ curls and felt I could have gotten a few more but couldn’t. The working set of leg press just didn’t feel right, the weight was lightish but it was all I could do to get that 4th rep then to come back and kill the WM doesn’t make sense? Maybe I didn’t rest enough, what ever.
Going to start looking for a chiropractor this week to see if they can help with my back. Doesn’t bother me at all doing leg press however standing calfraise sucked.
Put a belt on today and only had very mild back pain. Still kept the weight on the RDL low but effective, the most important thing is I was able to walk when I woke up this morning.
Starting to get a bit more pudge than I had before and I had more than I wanted to begin with. Being fat pretty much my entire life I feel I’m predisposed to being fat, I’m not going to say I’m genetically programmed to be fat but I’ve certainly never had a 6 pack, had a couple 4 packs but usually a party ball.
That said I need to track my diet a little closer than I have been. Put todays calories into fitday and was a bit shocked at what I discovered.
1st meal
Muscle Milk RTD
small had full of almonds
2nd meal
12oz porkloin fried in EVO
3/4 cup green beans
Today is a training day so I’m not that concerned with the carbs but the fat is awful high, need to 86 those brats but they’re cheap but don’t really work if I’m trying to keep the fat in check (not low but in check).
Tomorrow I’ll sub out the brats for chicken, tasteless boring (lean) chicken.
If I’m going to make this work I need to straighten this up today.
Should have plenty of energy at the gym this morning.
Damn fine session, not sure if it was all the food I ate yesterday or I was just due but I blew away all the previous records.
I increased my DB bench by 20lbs and 2 additional reps.
I decided to dump the close grip pull ups, I weigh to much to continue to doing them and replaced them with close grip pull downs.
Also replace DB over head triceps extension because it’s just too hard/dangerous to do them without a spotter and 98% of the jackoffs in my gym I wouldn’t want spotting me.
I really like the tri machine I used today however I did the entire stack for an easy 6, guess I can add plates to the pin like the real strong people do. I’m going to keep it in the rotation for sure, my tris are still tight 14hrs later.
Pretty happy over all with DC training, not really noticing much change in my body, a bit fuller across the shoulders I guess. Need to get pictures up, ment to do it today.
Will post diet in a bit.
These numbers are a bit more reasonable than yesterday. I can’t help thinking about how much stronger I felt after eating all that food yesterday.
Not sure if it was just my day or what I ate, guess maybe I should fill my plate next training day and see if I’m stronger than usual.
Interesting how 3 chicken legs is somehow 839 calories and a 10oz chicken breast is 425 calories.
Next week I think I’m going to try out Thibs peri nutrition protical thingy, however since I don’t have the money to use all the Biotest stuff I’m going to do it Waylanderxx style with waxy maze.
Once again I’m a worthless bastard and didn’t get my pic taken. I’m off tomorrow I’ll get it done for sure over the weekend.