Beelze training log

[Beelzebub]

Maybe start something new here, a training log for others to track progress if they give a ****. Might even learn a thing or two. I encourage others to start doing the same, perhaps help get the focus off anabolics and focus more of something onto the training aspect of it all. Unfortunately for me, I pulled my pec recently so I'm still in recuperation mode for that but ya'll will know when I'm back to normal. The weights will reflect I pretty much stick to DC training, but I rearranged some of the bodyparts to prioritize my weaker areas. For example: I believe DC's exact training on day 2 is something along the lines of bi's/forearms/calves/hams/quads. Yeah, I didn't like that so I switched it to quads/hams/forearms/bi's/calves.

2/17
chest/shoulders/tri's/back

incline dumbbell (rehab)
25's x 50
30's x 50
40's x 50
flat bench
bar x 50
60 second stretch

BTN military press supersetted with lateral raises
(3) 135 x 20 with 30's x 20 (still nervous on going all out on shoulders because of the pec, normal would have been 275 x 6-8ish, no superset)
stretch

one arm cable pressdowns (palm up)
30's x 20
40's x 20
50's x 20
60 second stretch

WIDE grip pulldowns
150 x 10
220 x 3
300 x 9 (fail on 10)

rack deads (top of knee)
225 x 6
405 x 3
(2) 585 x 10
60 second stretch

There's a bug going around here lately and I may take next week off, haven't decided yet. Feel slightly worn out from the past 4 weeks of thrashing myself.

[Beelzebub]

Yesterday's workout (for reference only)

quads/hams/forearms/bi's/calves

squats (parallel)
(2) 135 x 10
225 x 3
315 x 3
belt
405 x 1
belt/wraps
495 x 6
90 second stretch

SLDL
135 x 10
225 x 3
315 x 3
425 x 7
60 second stretch

dumbbell wrist curls
(2) 40's x 20

standing alternated curls
35's x 10
50's x 3
60's x 3
75's x 8
60 second stretch

standing calves
DC routine 2 sets
for those that don't know, this is the most painful thing in the program. pick a weight, squeeze at the top of each, 5 second negative, 10-15 second stretch at the bottom of each rep. after #7, you're hurting.
60 second stretch

[LCSULLA]

The stretching..is it DC' stretches? Or something else? Good log looking foreword to watching it.

[dunimous]

Hey beelzebub do you mind posting the link to DC's extreme stretching thread if you still have it. Or pm with it. Thanks!

[Dwight Schrute]

Just do a search for PNF stretching (proprioceptive neuromuscular facilitation). It shows more promise.

But it hurts more.

[Beelzebub]

LC, yup, DC stretches. Bobo used some big words, that might be it

[dunimous]

thanks guys.

[Beelzebub]

sent ya a pm.

[Dwight Schrute]

Nah...thats just basic static stretching although I didn't know people renamed it

PNF strethcing is more effective but you do need a partner to get the most out of it. Males tend to have better results with contract-relax/agonist method and its much better for rehabilitation too....

[Beelzebub]

rehab????

i'm game.

[Dwight Schrute]

rehab????

i'm game.

Much of these techniques have been used for gymnasts for over 20 years (Soviets).

But you won't hear that in a powerlifting form

[Beelzebub]

friggin gymnasts

another low blow to the PL'ers. i'm starting to think they don't like us here

[Beelzebub]

http://www.cmcrossroads.com/bradapp/...g_4.html#SEC36

[Dwight Schrute]

friggin gymnasts

another low blow to the PL'ers. i'm starting to think they don't like us here

Hey! I made a damn forum for you guys!!!

[Beelzebub]

http://www.thestretchinghandbook.com...stretching.htm

[Beelzebub]

Hey! I made a damn forum for you guys!!!

touche

[Dwight Schrute]

http://www.cmcrossroads.com/bradapp/...g_4.html#SEC36

Good description. This has the best chance IMO to effect strength as well.

[rhunt000]

Damn Beelze, that side shot you used to have in your avatar did not do you justice. You are freakin' huge.

[Beelzebub]

that was 248, this one is ~270

thanks

[Alexander]

Yeah, in that front-side shot you looked chubby. In your new pic you look like a friggin tank. It looks like you not only put on 22 pounds, but a quality 22 pounds. Thanks for the log, I'll be following. Doing anything special supplement wise?