Did my first DC workout today. Did a ridiculously high-volume leg workout yesterday. Guess that was my “goodbye for now”. I’m definitely sore.
Anyway…
June 25 A1
- DB Bench Press
85/18rp
I didn’t warm up enough for this, I don’t think; I was still asleep
*Chest Stretch: DB Flye: 50/ ~30 seconds
- Seated BB OHP
135/19rp
*Shoulder stretch x ~30seconds x 2. Had trouble getting these right
- Dips
45/13rp
Triceps are my weak point!
*OH cable stretch: 96/ ~45 seconds
- Hammer Strength Lat Pull-down
2pps/22rp
- Rack Pull
About an inch or so below knees - all back
405/10
455/6
*Pull-up stretch: 45/ ~35 seconds
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Sooooo, I have to admit, I’m a volume addict and I’ve been slumming with my old ways again…
Yesterday I did:
- Leg curls for a couple sets
- Yoke bar squats up to a pretty easy 245 + 50 lbs. chains for 10
- Hack squats with 2 and a 25 plates per side for 10 for a couple sets
- Adductor machine for a couple sets (I actually like this)
5a. RDL with 225 + chains for 2 sets of 10
5b. Superset with donkey calf raises for 2 sets of 10 rest paused twice
Today I did:
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DB Bench Press
A bunch of warm-ups
95/8
95/14
-
Incline Bench
*Not writing down warm-ups anymore, because I don’t remember
185/6
195/6
-
Hammer Strength Machine Press
2 plates + 25/ 8
2 plates + 25/ 8 + 5 + 3
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Machine Flye
90/ 10
90/ 10 + 6 + 3
-
Rear Delt Band Pull
2 sets of 25
-
Hammer Strength Shoulder Press
1 plate + 25/ 12
2 plates/ 8 + 4 + 2
-
Dual-handle Triceps Pressdown
60/ 10
60/ 10 + 7 + 5
-
DB Skullcrusher
40/ 8
35/ 10 + 6 + 4
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Hey, no one said that volume doesn’t work. We’ve just been discussing whether or not it’s necessary. I don’t think you’ll sacrifice anything by doing things this way.
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Great point! I keep telling myself I want to spend less time in the gym, but then, once I get in there, this is what I gravitate back toward.
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I understand. I’m the same way if I’m doing bro splits. I just feel like I have to crush the muscle.
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I’ve been traveling and inconsistent, but I just pulled my first 500 lbs deadlift today and I’m very happy about it
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I’m going to try to log at least 3x a week. Feel free to hold me accountable all ye who enter here.
Legs and Speed Squats
26 JUL 19
-
Lying Leg Curl
130/12 x 2
140/9
150/6
-
Speed Box Squats
Sit back on box, 60 seconds between sets
Speed was great on these
225/3 x 8
-
Leg Press
6 plates + red band/ 8 x 3
-
Leg Extension
2-second flex at top
50/10 x 3
A few things are going on in life right now, but it will be ok
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I sometimes like writing warmup sets and sometimes not. Who knows why. Right now I’m in a don’t phase.
I’m currently eating all my daughter’s pizza that I said I didn’t want so I didn’t order for myself. I’m getting this diet thing down.
Chest and Triceps
27 JUL 19
-
Banded Hammer Strength Incline
Full, smooth reps with a hard contraction (that sounds amusing)
1 plate + 25 + red bands/ 8 x 4 sets
-
BB Incline Press
I keep these short of lockout and stop about 2” above my chest
135/8
185/6
195/5
195/4
Not my day here
-
Chain Bench Press
Focused on a good pause and then crisp, locked-out reps
I am going to call the chains I used the “light heavyweights” because it’s the second heaviest pair in the gym.
Light heavyweight chains on all sets
135/5
155/5 x 4
-
Chain Close-grip Bench
Keep the light heavies on for all sets
95/8
115/8
105/8
95/8
95/7
-
Fat Grip Rope Press-down
Will progress rest breaks here. Started long:
90 seconds between all sets
100/10 x 5
3 Likes
Speed Bench and Shoulders
30 JUL 19
-
Speed Bench Press
Paused
60 seconds between sets
185/3 x 8
-
DB Side Raise
Supposed to be heavy and slightly cheated; started too light
25/8
30/8
35/8
40/8
-
Rear Delt Machine
70/25
80/20
90/15
100/12
110/9
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OHP
45/3
95/3
135/3
155/2
-
Bike
HIIT x 10 minutes (15:45)
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I’m not trying to call anyone out, or hurt Internet feelings, so I’ll just write this in my own log:
Try to picture Clint Eastwood asking some of the questions in these threads and see if you can keep from laughing in public.
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The one about gargantuan butts is GOLDEN with Clint rasping it.
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That was exactly what came to mind.
“What you gotta ask yourself, punk, is ‘does my butt look big?’”
05 AUG 19
Going to do high volume legs - push - pull a la Meadows until @Frank_C’s commitment challenge.
I’m using pauses, control, short rest, and calling failure when my speed slows down on the compounds to try to limit the weight used. I mess up volume by going too heavy.
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Lying Leg Curl
130/10 x 2
-
SSB Squats
I used the titan bar this time. It doesn’t pitch you forward as much. I liked it.
3-count pause
185/10 x 2
-
Hack Squat
2 plates/ 10 x 2
-
DB Reverse Lunge
15/10
15/10 + 6 + 5
-
RDL
2-count pause at bottom
135/10 x 2
-
Standing Calf Raise
160/10 + 6 + 5 x 2 sets
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Other people’s food has no calories, well known fact.
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We should probably start a certification program. We’ve got this down.
I was wondering if I was burning calories by watching the CrossFit Games yesterday. I put off my workout to watch other people work out. How ironic…
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