[quote]Cephalic_Carnage wrote:
Fell off the wagon already, huh? 
[/quote]
Haha, I know what this looks like. I think that I have been intending to do a split routine for a while now, but have been looking for other splits that are different, trying to find something that works well for me. DC will certainly work well for me, but for now, I want to take advantage of being able to deal with a great deal of volume. DC is a template that I certainly will revisit in the future.
Let’s see some good vids of nasty lifts mannN!
[quote]LilDaDDyDreW wrote:
Let’s see some good vids of nasty lifts mannN![/quote]
Haha, I’ll start taking more. I was going to take one of the 505 x 7 deadlift, but I forgot. I’m going to start taking more.
1.15.10
Bench Press
Warmups
Work Sets: 295 x 5, 5, 5 300 x 5
All sets were not close to failure. Just trying to up the chest/bench press frequency.
Barbell Curls (30 seconds rest)
95 x 15, 15, 15, 15, 15
E-Z Cable Curls (30 seconds rest)
Stack x 15, 15, 15, 15,15
Dumbbell Alternating Hammer Curls
50 x 15, 15, 15, 15, 15
E-Z Triceps Pressdowns
175 x 15, 15, 15, 15, 15
Rope Pushdowns
175 x 15, 15, 15, 15, 15
Skull Crushers
115 x 10, 10, 10, 10, 10
High high volume day for the arms. I worked out with a few guys in the gym and I ended up doing something a little different. Felt like a great change even though it wasnâ??tâ?? scheduled. Sometimes you just have to go with the flow and forget about your plan, it can pay major dividends.
1.16.10
Step Mill HIIT: 20 minutes, 20-45 seconds intense, 60 seconds slow
A1) Seated Calf Raise
90 x 10-5-5, 135 x 10-5-5 X 2
A2) Donkey Calf Raise
45 x 30-40 ( x 3)
B1) Standing Dumbbell Calf Raises
50 x 10-20, 10 sets with 10 seconds rest between each
Did a little cardio today and hit calves. I will perform 2 days of calves a week, 1 falling on the weekend and the other during the week probably on leg day.
1.18.10
Incline Bench Press
185 x 8
225 x 8
245 x 6
265 x 6
Flat Bench Press
225 x 8
275 x 6
295 x 6
Incline Dumbbell Press
85 x 8
100 x 8
105 x 8
Cable Flies
6 plate x 8
9 plate x 8, 8
Chest was very sore from the 5x5 at 295/300 on Friday…needless to say I will not be doing that anymore.
1.19.10
Deadlifts
225 x 6
315 x 6
405 x 6
Wasnâ??t feeling them.
Kroc Rows
Worked up to 160 x 20 LR (video)
T-Bar Row (platform, not old school)
2 plates x 6
3 plates x 6
4 plates x 6
5 plates x 5 (was falling forward)
4 plates x 6
Hammer Strength Horizontal Row
2 plates each side x 8
3 plates each side x 8
4 plates each side x 8
5 plates each side x 6 (straps) (video)
Wide-Grip Pull-Ups
50 total reps, 8 sets
Great back workout today. I wasnâ??t feeling deads and 405 felt heavier than normal so I just decided to not do them. I will do this more often because deads for me are very mental. The Kroc rows felt amazing and so did everything else. Hope you guys like the vids.
160 lb Kroc Rows x 20 reps. Have the video of the left arm, but it is a bad angle.
I don’t know why my videos load sideways, it’s really annoying. Here is the hammer strength horizontal row. 5 plates each side x 6 controlled reps.
1.20.10
Standing Military Press
135 x 6
155 x 6
175 x 6
190 x 6 * PR
Barbell Front Row
135 x 6
160 x 6
185 x 6, 6
Standing Dumbbell Lateral Raise
35 x 6
45 x 6
50 x 6
55 x 8
Giant Set
Head Supported Rear Delt Raises (20 lb) x 10, 10, 10
Leaning Lateral Raises (35, 30, 25 lb) x 8, 8, 10
Plate Front Raises (45 lb) x 10, 12, 20
Really awesome shoulder day. Was hitting PRâ??s all over the place. The 190 x 6 on the military press was an awesome PR and was nearly a 15 lb PR since last time I did them I did 175 x 7. The front rows felt awesome too and the dumbbell lateral raises were so easy. Bodyweight is between 217-220 lb.