Lots of long ass days the last week, heres whats going on though
DC Arms/Legs
Wrist curls with 65x12
DB Curls 35’s x 9,7,6
Leg Press 5p/10 x 5, 4p/10 x 20 … Fooking brutal, feet were numb by the end of the 20
SLDL 225x5, 185x8
DC Upper
DB Shoulders 50’s x 10,6,4
Decline Smith 175 x 8,4,3
Rev Grip Tricep 155 x 8,4,3
Rack Chins +10 x 9,7,5
Rack Pull Shrug “8’s” up to 206x6
Nap time after this workout
… There is no “feeling better leaving the gym than when you came in” with DC. Every session is just ball busting and draining. In the past I used to INSIST on going 12 weeks with the blast and can remember just feeling crushed, literally like something heavy was pushing me down at all times. I am going to take heed of the 6-8 week blast recommendation this time around.
I am honestly dreading Friday because its my 20 rep squat day, fuck me.
Reverse Curl 45lbs x 16, 3 second negatives killed me here
Machine Curl 100x 8,3,3
Leg Curl 150 x 12,6,7
Squat 215x5, 155x20
Legs were pretty fried after the leg curls. The 155 wasn’t a coming-to-jesus kind of effort but after the leg curls and heavier set it was tough none the less. I remember how much these sucked when the weight got heavier and heavier, its the most rewarding part of the program though I think.
Rough day today… Legs were still brutally sore from Fridays squats, like so sore I thought I might injure myself from bending down. Need to shift some exercises around to compensate for this new finding. Even with the 3 second negatives the leg presses were NO WHERE near this level.
Smith Shoulder Press 140 x 9,5,4 (same reps but 5 pounds heavier than last time, boom)
Decline DB Press 55’s x 15, 7,5 (huge increase on first leg of the set here, up from 10,6,4 last time)
Skullcrushers 65 x 10,6,5 (another 10 pounds jump, insane)
Pull ups x 8,4,4 (only 2 more reps here… The 3 second negative really kills the amount of reps I can do but its all good)
Smith Rows 205x7, 185x9 (up 2 reps and 10 pounds on respective sets)
Subbed out deads for smith rows because I honestly thought my leg muscles were going to snap in the upper thigh/groin area. Really not a good feeling. Going to have to play it by ear and see where Deadlifts fit best in this DC rotation.
Overall super pleased with the increases from last time though, pretty insane on a few of them.
[quote]timmcbride00 wrote:
You are definitely putting on some mass, nice work.[/quote]
Thanks Tim, always nice to get a fresh set of unbiased eyes on the pics. Its hard to stay objective as I’m sure you know.
Todays workout was good, legs feel about 95% recovered so I was good to go in that regard. I wont bore you with the weights because its machine kind of stuff in DC and all machines are different but I did make some increases which I’ll post
EZ Bar Curl, got 3 more reps than last time
Hammer Curls, got 4 more reps than last time per arm.
Hamstring curls, increased the weight 10 pounds
Leg Press, heavy set was same reps for 20 pounds heavier, 20 rep set was 20lbs heavier as well.
I think I’m going to have to reluctantly rejoin the golds gym out here if I keep up with DC training, as the gym I am at now, while nice and has plenty of advantages, just doesnt have very much in the way of variety… Luckily the Golds out here is only $10 a month, no contracts, so it isnt exactly breaking the bank, and it would open a world of possibilities with regards to DC training exercise selection.
Deads… This was rough. lost 2 reps on my heavy set, but gained a rep on my back off. I suspect its because I had to move it around and havent dead lifted in almost 3 weeks, plus leg and back fatigue. Maybe just an off day, who knows?
Friends and I went to the beach today… I burn in like 2 mintues so for me it involved a late night, and EARLY morning, and a lot of laying around under an umbrella… On top of that my work schedule is jacked this week so I had to move my leg training day up one day… BUT it ended up kicking asssss
Wrist curls… 4 reps gained
DB Curls, 4 reps gained
SLDL … Determined to beat this since my last deadlift day sucked terribly, miracles happened. Went up 10 pounds and 1 rep, and my down set I went up 4 reps. Really solid, clean reps too, very happy with this set.
Leg Press: Heavy set was +3 reps, widowmaker was 20 pounds heavier and it sucked sucked sucked… Nausea and leg shivers after. Fun times
Really happy with this session as it could have been a total wash. It was after a LONG day, little sleep, and was way off my normal schedule, but great things happened.
[quote]Alpha wrote:
Looks like you are hitting a stride man! [/quote]
Yes sir, thanks for taking the time to read and stop in.
I havent done DC in a loong time and my numbers reflect that, but I am loving it. Very challenging, very rewarding. I now wish I had just stuck with it so these weights would be much higher… But thats life, huh? Live and learn. Sometimes it takes figuring out 10 things that dont work the way you want to remember the one thing that did.
Leg Curls, went up 10 pounds but down a rep… Almost maxing this machine out, gotta get over to Golds after this blast
Squats, 225x4 and 165x20 … 20 repper sucked back but I know I have more in me. Legs are getting that “this is going to be a bad weekend” feeling 1 day later
Decline DB Press, up 5 pounds per DB and lost 3 reps, felt really solid
BTN Smith Press up 10 pounds, down 2 reps
Skullcrushers up 5 pounds and up 3 reps
Pullups, gained a rep… These might not be a great DC exercise as they are tough to progress on and stay consistant with the form and counting I am finding, I think I remember this from last time as well
Smith Rows, gained 2 reps on my heavy set and 2 reps on my down set, form was way better than last time too
Still too early to tell much, but I THINK I am looking for muscular, especially in the arms… Gonna wait a while to take pictures though.
Pinwheels: Up 5 pounds per hand and only lost 2 reps
Ham Curls, up 10 pounds and down 3 reps
Leg Press: Heavy set was up 20 pounds and no lost reps, and the WM was up 20 pounds and I did 21 reps just because fuck it, I wanted to give 110% and caught myself getting in the “Just make it to 20” mindset instead of the “Go until you cant do any more” mindset
A really good session. Some guys I work with (Firemen none the less) were at the gym today so you know I had to go hard or else risk getting outted as a wimp
Pull downs… Up 20 pounds, lost a few reps so I lowered it to the same weight last week to finish. See notes
Deads… Down to 295x2, but up to 255x8
Man, deads continue to drop, 2 weeks in a row now. Down from 5 reps, and that second rep was a bitch too. Really disheartening… Same thing always seems to happen with squats too. Gonna lower it 10 pounds next time and see what I can do there, really shit though. My wife took my car to and I forgot my gym bad in it so I didnt have my straps for the pull downs, dont know how much of a difference it made but that new weight was HEAVY.
Gonna finish up next week and cruise, as I am starting to feel a bit run down already and my main problem last time running DC was that I would do these 12-16 week blasts and just completely bomb myself. Going to try and be smart this time… Maybe I’ll shuffle some exercises around to see what recovery looks like for Deads. Also going to sign up at Golds to get access to some more equipment so I’m not doing the same leg curl machine twice, and 2 different leg presses. Gonna have a Hack Squat, bunch of HSS machines, and cable lat pull downs.
DC Upper session went really well, added pounds and/or reps for everything
Arms and legs session… Arms went well and Squats continue to mock me
Squats went from 224x4 to 225x2, but I got 175x20 which is up 10 pounds… This was a FML set, felt like I gave myself adult onset asthma after. I fucking hate squats with a passion after today. I literally want nothing more in life than my strength to go up in this lift and it always hits about 225x5 and drops off the face of the earth.
If you have access to one, you should really try doing yoke walks. I have never experienced anything that has helped my squat go up some much in so little of a time.
