10/23/24
DC Week 3 Workout B1
Axle curls:
30x10
40x10
50x10
60x16+7 rest/pause
60s ring bicep stretch
Axle shrugs:
80x10
120x10
160x15+7 rest/pause
60s trap stretch w/160lb axle
Belt landmine calf raise:
BWx10
35x9 (DC protocol)
60s calf stretch w/35lb
Nordic hamstring curl: (band assisted)
Purple x10
Purple x16+5 rest/pause
60s DB RDL stretch w/20s
Zercher squat:
120x5
140x5
160x5
170x8
130x20
60s sissy squat stretch
Decline reverse crunch:
2x10
30s ab stretch
All up across the board. Sweet. Fought throwing the meatloaf I ate an hour prior to this up. Evening workouts are like that sometimes.
3 Likes
10/24/24
Cardio
30m incline treadmill walk w/vest
Elbow rehab
Hip/shoulder mobility
10/25/24
DC Week 3 Workout A2 Part 1
Decline bench:
45x10
95x8
115x6
135x5
165x10+3 rest/pause
60s ring fly stretch
BTN press:
45x10
55x8
65x11+4 rest/pause
60s shoulder stretch w/bar in rack
EZ skull crusher:
25x15
35x10
45x11+4 rest/pause
60s tricep stretch on back extension
Weird work schedule so got part of the lift done this AM and the rest will come PM. Blew past my numbers from the last workout this time, with the added benefit of being better able to use the desired muscles to move the weight rather than “bodying” it.
2 Likes
It’s definitely an addicting part of the program: you just see yourself get better and better as you go.
1 Like
10/25/24
DC Week 3 Workout A2 Part 2
Lat pulldowns:
45x10
90x10
115x14+6 rest/pause
60s lat pulldown stretch w/115
High handle trap bar pulls:
150x8
240x6
300x2x8
45s/side Meadows row stretch with loaded bar
Lateral raise:
15x10
10x20
5x30
Hands x40
30s/side ring side delt stretch
@T3hPwnisher Totally see that aspect of it already haha. Not only beating the numbers but learning better how to push movements to failure. All that sub-max work tricks you!
2 Likes
10/28/24
DC Week 4 Workout B2
DB curls:
20x10
25x10
30x14+7 rest/pause
60s bicep stretch on rings
SSB Hise shrugs:
45x10
65x10
95x10
105x20+10 rest/pause
60s trap stretch with band
SSB calf stretch:
45x10
65x10 (DC protocol)
60s calf stretch w/65
SSB good morning:
45x10
65x10
85x10
105x8
60s DB RDL stretch w/20s
SSB front squat:
45x10
95x5
115x4
145x3
175x4
125x20
60s sissy squat stretch
Hanging ab tuck:
2x10
30s ab stretch
Bumped some numbers, beat some numbers. Should have had another rep or two on my top set of squats, but ran into a choking issue on some phlegm when I got my initial brace again and it did me in.
Did lots of walking and some short sprints over the weekend. Shot an IDPA match, which is not nearly as cool as USPSA/PCSL but still a fun time.
10/29/24
Alternating 1 minute treadmill run and airdyne bike x10 rounds each
Elbow rehab
Shoulder/hip mobility
10/30/24
DC Week 4 Workout A3
DB flat bench:
40x10
45x8
50x6
55x12+5 rest/pause
60s ring pec stretch
Viking press:
45x15
55x10
65x12+5 rest/pause
60s ring shoulder stretch
Ring dips:
BWx10
+10x5
+15x8+3 rest/pause
60s ring tricep stretch
Banded overhand chins:
BWx10
Red x1x5
Black x1x5
Red+black x1x6+3 rest/pause
60s hanging stretch w/black band
T-bar row:
45x20
70x10
90x10
120x12
45s single arm row stretch per side
Lateral raise: (drop set)
10x20
5x20
2x5x20
Hands x20
30s/side ring side delt stretch
Log book, beat. Except for chins, not getting the reps in I’m supposed to there. Think I’m just going to drop a warm up set to dial the band resistance back a bit.
@T3hPwnisher Did you decide to add weight to movements when your initial set or total reps were at a good place in the prescribed rep ranges?
1 Like
Total reps for me. Most days the initial set would climb, but in the case it didn’t, if I could make it up on the back end, I’d count that.
1 Like
10/31/24
Cardio
30m incline treadmill walk w/vest
Elbow rehab
Shoulder/hip mobility
@T3hPwnisher Makes sense, thanks dude!
1 Like
11/1 - 11/3/24
Various walks, jogs, rehabs, mobilities
11/4/24
DC Week 5 Workout B3
EZ bar reverse curls:
15x10
25x10
35x10
45x19+9 rest/pause
60s ring bicep stretch + 30s forearms stretch/side
Hang Kelso shrug:
BWx10
+15x10
+25x15+8 rest/pause
60s band traps stretch
Donkey loading pin calf raises:
BWx10
+25x12
60s donkey calf stretch w/25lbs
Box squats:
45x10
135x5
155x5
185x5
215x8
145x20
60s sissy squat stretch
RDL:
135x10
165x10
195x9
60s DB RDL stretch w/25s
Incline standing ab wheel:
3x5
30s ab stretch
Not bad for 4 hours of sleep. Hunting season in full swing already.
2 Likes
11/5/24
Cardio
30m Airdyne
Elbow rehab
Shoulder/hip mobility
11/6/24
DC Week 5 Workout A1
Dips:
BWx10
+15x5
+25x3
+35x9+3 rest/pause
60s ring pec stretch
DB press:
20x10
25x5
30x17+6 rest/pause
60s shoulder stretch on dip bars
Close grip bench:
95x10
115x5
125x3
135x9+4 rest/pause
60s tricep stretch on bar
Overhand chins:
BWx10
+10x5
+20x3
+30x9+2 rest/pause
60s hang stretch w/30lbs
BB row:
135x10
155x10
175x9
60s band row stretch
Lateral raise:
10x50 rest/pause
30s/side side delt stretch on rings
First program deviation today. Swapped ring dips out for regular dips. Just wanted something more stable to push on. I’ll keep the ring dips for my tricep lift on the other workout.
Chins are slowly making progress, but I’m way low on the rep goal. I also feel like my chinning ability is plummeting on this program. Just got to keep the goal the goal for now, I know how to build my chin numbers back up.
1 Like
11/8/24
DC Week 5 Workout B1
Axle curls:
30x10
40x10
50x10
65x12+5 rest/pause
60s bicep stretch on rings + 30s forearm stretch
Axle shrugs:
80x10
120x10
165x19+9 rest/pause
60s trap strech w/165 + 30s forearm stretch
Belt landmine calf raises:
Bar x10
35x12 (DC protocol)
60s calf stretch w/35
Nordic hamstring curl: (band assisted)
Purple x10
Purple x7+3 rest/pause
60s DB RDL stretch w/25s
Zercher squat:
120x5
140x5
160x5
180x8
140x20
Dip bar leg raise:
2x10
Mostly increase weight and reps across the board here. Nordic curls dropped, but I figured out how to target my hamstrings much better and they got fried way faster as a result.
1 Like
Spent the last near week at hunting camp so no DC workouts. Did some kind of pushup - pull apart - squat/lunge/core workout each day along with all the hiking. Somehow we didn’t manage to see a single deer worth taking between six of us.
11/18/24
DC Workout A2
Decline bench:
45x10
95x8
135x5
155x3
175x7+2 rest/pause
60s ring pec stretch
BTN press:
45x10
55x10
65x12+5 rest/pause
60s bar shoulder stretch
Skull crusher:
25x15
35x10
50x6+3 rest/pause
60s tricep stretch on 45*
Lat pulldown:
45x10
90x10
115x17+6 rest/pause
60s lat stretch w/115
High handle trap bar lift:
150x8
240x6
330x5, 4
45s/side Meadows row stretch
Lateral raise: (drop set)
15x10
10x20
5x30
Hands x40
30s/side delt stretch
Not going to log the week marker any more because I’ve been so inconsistent with getting these done 3x per week that it doesn’t really make sense to do so in my mind.
Lifts felt solid today, mini deload probably has something to do with that.
I think I’m going to need to start wearing a weighted vest for pulldowns since I don’t have a lap bar.
Not sure the trap bar is the right move for an upper back lift.
11/19/24
Cardio
1 mile treadmill run @ 8mph
15m Airdyne bike
Either there was way too much alcohol consumed during this “camp” or those were some sneaky deer. lol. Are you going to keep trying until you bring one home?
1 Like
Bunch of random bodyweight workouts for most of last week while traveling.
11/24/24
PM Workout
Deadlifts:
135x5
225x4
275x3
315x3
335x5
365x3
315x2x3
275x3x3
11/25/24
AM Workout
Axle press:
50x10
80x3
90x3
100x3
110x3
105x2x3
100x3x3
PM Workout
Dips:
4x10
1x14
Ring inverted row:
4x10
1x13
DB reverse lunge:
30x5x10
Single leg calf raise: (DC protocol)
x6/side
Shin raises:
x25
Alright, DC just isn’t working out with how my schedule has been. I got the gist, it’s a cool idea and if I were on more of a fixed schedule I’d enjoy it quite a bit, but it’s just causing my stress I don’t need.
This was my plan for when kiddo is born, so just starting it early. No program, just some basic strength work in the AM and whatever cardio/conditioning/assistance in the evening where I have time in the PM. Nice and flexible.
@QuadQueen Haha the deer don’t even need to try and be sneaky in the area. It’s such a massive expanse of thickly forested land, unless you’re a guide or spend a significant portion of time tracking their behavior there’s just no way to know where they’ll pass through. I’ve struck out pretty hard down south here too unfortunately. I’ll get out another day or two before the season is over but I don’t have high hopes.
1 Like