2/5/09
Straight Bar Curl: 75x 13,5,3 RP 21
Zottman Curls: 30lbx10 SS
Standing DC Calf Raises: 135x15 SS
Leg Curl: 130x8,3,3 RP 14
Squats: 275x7
Widowmaker Squats: 225x20
Today’s workout went pretty good. I definitely need to up the weight on squats, I’m probably going to do 295 next time, but I will probably only take the widomaker up to 235. I dont think I like zottman curls, I really didn’t feel them in my forearms that much. I didn’t get as many reps on leg curl as i thought i would, but next time I will be shooting for something closer to 18.
Note: I just finished my workout 30min ago, and the soreness is already setting in, even after doing the extreme stretches.
2/8/09
Smith Incline Bench: 205x21 RP
Seated DB Shoulder Press: 55’sx21 RP
Skull Crushers: 85x19 RP
Chin-ups: 25x15 RP (weak)
Deadlifts: 345x4, SS & 315x6 SS
Today’s workout went really well. I need to get used to stretching after each exercise. I had to do 3 back to back, because i forgot, which was pretty ineffective. I think chin-ups will come up pretty quickly, but it may be difficult depending on how fast i gain weight.
2/10/09
Preacher Curls: 75x23 RP
Hammer Curls: 45’sx10 SS
Seated Calf Raise: 90x10 SS
Sumo Leg Press: 655x8, 585x12 SS
Hack Squat: 275x8, 225x20
I’m hoping since today was my first time ever doing sumo leg press and hack squat, that i will be able to add about 20lbs onto them next time i do them and still get the same or more reps. My legs shake for like half an hour after i get done with calf raises, but I dont know why, but its insane.
This whole eating to failure thing sucks. I am putting down as much food as possible every three hours or so. I feel like I’m going to throw up after every meal, yet I’m not gaining much weight at all. If this continues much longer, I think I am going to start dirty’ing up the diet. Right now I’m eating pretty clean, and doing P+C or P+F meals. If weight doesn’t change even after dirty’ing up the diet, i will start eating P+C+F in the same meal.
2/12/09
Flat DB Bench Press: 85x19 RP
Push Press: 155x9 SS (doing RP next time)
Smith Close Grip Bench: 205x19 RP
Tuff Stuff Lat Pulldown: 230x16 RP
Kroc Rows: 90’sx20
I was fairly happy with todays workout. I think next time I will stick with the same weight on the lat pull downs, and try to get a few more reps and focus on the feel of it. I will also stick to 85’s for db bench press and shoot for closer to 25 reps next time.
Also, I’m up to about 200lbs, which is about a 10lb gain in three weeks, and I have gained little if any body fat. Hopefully this will continue for the next 6 weeks.
2/13/09
Cardio:
35 minutes of dodgeball. (I love my fitness for life class.)
2/14/09
Alternating DB Curls: 45’sx18 RP
Straight Bar Reverse Curl: 55x14 SS
Leg Press Calf Raise: 250x12
Box Squats: 315x6 SS, 275x10 SS
Front Squats: 185x7 SS, 135x20 SS
It’s valentines so i figured i would try to start a love afair with my least favorite exercise, the Front Squat. I’ve always had to do these with arms crossed, but I’ve been working on my wrist flexibility, and today I did them all with clean grip. They went so much better. I think I actually like them now. Next time I’m going with 205 and 155 for the Front Squats, I will raise the weight on all the other exercises as well.
Next week I get to do my first DC workout again, so it will be REALLY INTENSE, now that i have numbers to beat.
2/17/09
(LT stands for last time, TT stands for This time)
DB Incline Bench Press:
TT: 80’sx21
LT: 75’sx21
Seated Military Press:
TT: 125x16
LT: 115x15
Dips:
TT: 90x13
LT: 90x12
Close Grip Lat Pulldowns:
TT: 200x17
LT: 200x15
Rack Deadlifts:
TT: 405x3 & 335x12
LT: 405x1 & 315x8
Today was complete logbook domination. I beat everything in my logbook today. I was hoping to get a few more reps than i did with the dips, but i still got one more rep. I am really happy with my deadlifts, I think my grip strength is starting to come back up. If my grip strength keeps coming back I should be pulling some big numbers on rack deads soon. I know with DC we are supposed to use straps, but i really hate using them, and I am going to try as hard as i can to get away without using them.
2/19/09
Straight Bar Curl:
LT: 75x21
TT: 85x17
Zottman Curls:
LT: 25’sx10
TT: 25’sx 14
Standing Calf Raises DC style:
LT: 135x15
TT: 155x15
Lying Leg Curl:
LT: 130x15
TT: 135x19 PR
Squats:
LT: 275x7
TT: 295x7 Huge PR
Widowmaker (squats):
LT: 225x20
TT: 245x15
Really happy with this workout, I destroyed all my numbers from last time. I think I will throw 315 on next time for squats and see what happens. I’m going real deep on them, and they feel good.
I did get a little carried away with the widowmaker set, i probably should have only done 235, but i thought i could get it. I think the widowmaker and the straight bar curls will be the only thing i dont increase the weight on next time, but I WILL get more reps.
2/19/09
Straight Bar Curl:
LT: 75x21
TT: 85x17
Zottman Curls:
LT: 25’sx10
TT: 25’sx 14
Standing Calf Raises DC style:
LT: 135x15
TT: 155x15
Lying Leg Curl:
LT: 130x15
TT: 135x19 PR
Squats:
LT: 275x7
TT: 295x7 Huge PR
Widowmaker (squats):
LT: 225x20
TT: 245x15
Really happy with this workout, I destroyed all my numbers from last time. I think I will throw 315 on next time for squats and see what happens. I’m going real deep on them, and they feel good.
I did get a little carried away with the widowmaker set, i probably should have only done 235, but i thought i could get it. I think the widowmaker and the straight bar curls will be the only thing i dont increase the weight on next time, but I WILL get more reps.
2/21/09
Smith Incline Bench Press:
LT: 205x21
TT: 215x21 PR
Seated DB Shoulder Press:
LT: 55’sx 21
TT: 55’sx 25
Skull Crushers:
LT: 85x19
TT: 90x20
Weighted Chins
LT: 25x15
TT: 30x17
Deadlifts
LT: 345x4 & 315x6
TT: OMG WTF, i pulled something in my back warming up. It hurts so bad, I’m still having trouble breathing.
2/24/09
Preacher Curls:
LT: 75x23
TT: 75x25
Hammer Curls:
LT: 45’sx10
TT: 45’sx 14
Seated Calf Raise:
LT: 90x10
TT: 90x11
Sumo Leg Press:
LT: 655x8 & 585x12
TT: 700x8 & 610x12
Hack Squat:
LT: 275x8 & 225x20
TT: 295x10 & 245x20
Today’s workout went really well. Still beating the log book. I was pretty happy with the leg press and the hack squat, I think i will be able to throw another 20lbs on to both next time and still get as many reps, just because they are new though. Hopefully this will continue for another 6 weeks. I’ll be increasing the weight for all these exercises next time. I should get as many or reps on everything as well.
2/26/09
Flat DB Bench Press:
LT: 85’sx19
TT: 85’sx25 PR!!!
Push Press (SS):
LT: 155x9
TT: 155x11 PR!!!
Close Grip Bench Press:
LT: 205x19
TT: 225x19 PR!!!
Tuff Stuff Lat Pulldown:
LT: 230x16
TT: 230x19 PR!!!
Kroc Rows:
LT: 90’sx20
TT: 100’sx20 PR!!!
Today’s workout went pretty well. I’m still searching for a good burn in my lats when doing pull downs. I feel it when i go lighter, but as i increase weight, I dont feel it in my lats. I’m really happy with my close grip bench press, I increased the weight by 20lbs and still got the same number of reps.
2/28/09
Wight: 198
Alternating DB Curls:
LT: 45’sx 18
TT: 45’sx 25
Straight Bar Reverse Curl:
LT: 55x14
TT: 60x15
Leg Press Calf Raises:
LT: 250x12
TT: 265x12
Box Squats:
LT: 315x6 & 275x10
TT: 315x4(warm-up) 335x1 WTF
Front Squats:
LT: 185x7 & 135x20
TT: 205x7 & 145x20
Everything went well today, except for box squats. I dont know what happened there, but it just felt like i couldnt sit back far enough. The 315x4 felt pretty light, i think i could have gotten 8 or 9. I went up to 335 and used everything i had just to get one. I think the height of the box may be different, last time i did these at my home gym. Hoping that is all it is, and next time i will come in and smoke what i did today. Front squats felt really good today, but it stretches the hell out of the tendons in my hands, still working on that flexibility.
I’ve been doing DC for 4 weeks now, and I’ve gained 10-12 lbs. All my lifts have been going up considerably, and my bf seems to be decreasing. I’m going to up the calories again, to try and pack about 10-12 more pounds on over the course of four more weeks.
3/3/09
DB Incline Bench:
LT: 80’sx21
TT: 80’sx 26 PR
Seated Military Press:
LT: 125x16
TT: 135x19 PR!!!
Dips:
LT: 90x13
TT: 90x14 PR
close Grip Lat Pull Down:
LT: 200x17
TT: 220x17 PR
Rack Deadlifts:
LT: 405x3 & 335x12
TT: 405x6 & 455x3 PR!!!
3/9/09
I got pretty sick for a few days, so i took some time off. I lost a few pounds, hopefully just water weight. But today i hit the gym and it felt pretty good. Everything went up alot!
Straight Bar Curl:
LT: 85x17
TT: 90x22 PR
Zottman Curls:
LT: 25’sx14
TT: 30’sx15 PR
Standing Calf Raises:
LT: 155x15
TT: Had no way of doing this at my home gym, plus ppl on smith machine
Leg Curl:
LT: 135x19
TT: 145x22 PR
Squats:
LT: 295x7 & 245x15
TT: 315x7 PR!!! & 245x20 PR!!!
Man after a week off, all lifts felt great today. I went in today expecting to be drained and gassing through all my lifts. Instead everything felt relatively easy. All of my lifts went up in both weight and reps!!! The only thing that stopped me from getting more reps on squats is that i kept falling forward in it and my back was starting to give out. I’m pretty sure i could have done 400 for a double today.
4/6/09
Well i just got back in the gym today. i’ve been nursing a broken big toe, a broken ankle and tendonitis and bursitis in my elbow. the last month has pretty much been hell. Today was my first day back, i took it easy and only did two lifts, bench press and rack deadlifts.
Bench Press: 225x5x5, 225x10 PR
Rack Deads (no straps): 315x8, 385x5, 415x2
Today i set two PR’s and i’m sure once i start getting back into my routine, my lifts will shoot through the roof. i’m trying to decide on a program that i can use to drop some fat, while gaining/ maintaining muscle. I’m thinking about doing GBC by Poliquin. the program looks pretty legit, and it only takes like 20-30 minutes to complete.
5/11/09
Bench Press: 225x8, 245,5, 275x2, 295x1, 305x1
Smith Bench: 255x17 RP
DB Shoulder Press: 55’sx15
Smith Close Grip Bench Press: 225x18 RP
Chin Ups: BWx 16 RP
Low Rack Deads: 405x5 SS, 315x12 SS
Bench Press: 225x10, 245x7, 265x5
Military Press: 115x5x8
Close Grip Bench Press: 225x3x6
Diane:
21,15,9 reps
of
225lb Deadlift and Hand stand pushups
Time: 5:07