Toro's quest for Strength and Shred

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  1. FRIDAY 07/15/11

    UPPER SPLIT

    FLAT BENCH
    225-7,3,2-12 rp
    Good Negatives plus static at end
    Moved a finger on each side in on the bar. Felt much better on shoulders. Chest feels BLASTED

    **DC stretch for chest**

    STANDING MILITARY PRESS
    125-7,3,1-11 rp
    Fat negatives plus good static at end
    Almost 12 rp but couldn't get 2nd up

    **DC stretches for delts**

    SMITH JM PRESS
    152-9,2,2-13 rp
    Fat Negatives, static at end
    Triceps felt like they were gonna pop 2nd set

    **DC stretch for triceps**

    WIDE PULLUPS @ 219
    45-7,4,2-13 rp
    Controlled reps plus static at end

    DEADLIFTS
    465-5 <--- NICE. Naked deadlift, used dead stops before doing next rep. ****ed up hand placement on 5th set hope I didn't mess up my lower back
    405-2 <-- rofl beyond taxed to do more


  2. Your strenth is going way up bro!! Good **** man shows your working hard and staying consistent. Solid log BTW.
    It's easy, just lift heavy!
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  3. Quote Originally Posted by HardCore1 View Post
    Your strenth is going way up bro!! Good **** man shows your working hard and staying consistent. Solid log BTW.
    Thanks for the words! I put in 110% in all these sessions to hit the numbers I need to hit, and I'm glad I'm hitting them! I try to keep my log detailed so that I can look back on it and make really good comparisons, not just about my lifts but about other habits, like how I set up for a lift, how I execute it, or even how I eat and sleep.

    Anyways, glad you enjoyed it so far. Gonna post up today's workout.

  4. MONDAY 08/01/11

    LOWER SPLIT

    SEATED ALT DB CURLS
    60-6,4,2-12 rp
    Fat negs plus long static
    Core is pretty tired ESP obliques

    REVERSE GRIP CABLE CURLS
    130-12
    Wrists started not being able to hold the bar well so don't really know if this was 12 or more like 4 lol

    DC HACK SQUAT CALF PRESS
    320-12
    15 sec hold

    GHR
    20-5,2,1-8 rp
    Good Negatives plus static at end
    That was really rough. Almost felt like fainting towards the end. I noticed that it's extremely hard for me to move up in weight on this, so I think hitting 8 reps (less than 13) was expected on this.

    LEG PRESS
    18-8
    14-20
    Hit these smoothly
    Found out if I set the chair up a pin higher than the last one it really let's me hit my quads better and less gluts
    Very hard to walk afterwards

    **DC stretch for quads and hams**

    STANDING AB CURLS
    160-15,15,15,12

    LEG LIFTS
    20x3

    FACEPULLS
    130-14,14,14

    Good session today. Last weekend was a really rough one. I had suboptimal sleep Friday night simply because I think my bed sucks (and I toss and turn a lot), but then on Saturday I only slept about 5 hours. That was really rough. At the end of the next day I noticed I looked actually rather big in the mirror (as in fat) which was upsetting. But after today looks not only like my lifts stayed consistent and didnt suffer but my body composition is not as bad as I thought it looked Sunday. I guess I was just too tired to maintain good posture Sunday lol. Enough about that, looking forward to squatting this Friday. I feel really good about it and expect to hit my numbers.

  5. WEDNESDAY 08/03/11

    UPPER DAY

    DECLINE BENCH
    265-6,2,2-10 rp
    Great negatives plus static at end
    MANNING UP (noun): see this decline bench set
    Almost had 7 first rp but then again may not have made 2 last rp. Chest feels caved in haha

    **DC stretch for chest**
    kinda messed up my shoulder with stretch. Always the left

    SEATED MILITARY PRESS
    145-4,2,1- 6 rp
    Negatives and static at end
    Shoulders feel hammered. Sad. Guess I should stick with 135. But I know this is what sometimes happens with the shoulder since it's such a small muscle.

    **DC stretch for delts**

    CLOSE GRIP BENCH
    185-8,3,2-13 rp plus 2 forced
    Fat Negatives plus static at end
    DAMNIT almost had 14

    **DC stretch for triceps**

    BENT OVER ROWS
    305-8
    245-12
    Pause when contracted

    TBAR NARROW (weight on bar)
    200-7,4,2-13 rp
    Controlled reps but some were fast

    **DC stretch for back**

    Well, this was a pretty sweet session. I hit a good number on the decline and on my back exercises. The CGBP was almost fantastic if only it wasn't for getting stuck a few inches from lockout, twice.

    I have decided to change up the seated shoulder press. I was going all the way down to my chest on it, but my forearms would go numb and I would lose my grip. Therefore it followed I would significant force development from the bottom, which is not good for either strength or hypertrophy purposes. As such, I will start doing them like I was way before and cutting them once I hit a little below parallel with my shoulders. This should improve that lift significantly, and perhaps it'll carry over into not only my other lifts but my overall shoulder size.

    Coming up is squat day and then potentially my last 2-week blast. If squats go well, I might consider another 2 week blast. This would be beneficial as I would be hitting some important numbers, namely 2 plates on the incline. Should be fun!
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  6. FRIDAY 08/05/11

    LOWER SPLIT

    SEATED EZ CURLS 19.5
    50-6,3,1-10 rp
    Good Negatives plus long static after

    HAMMER CURLS
    70-13

    **DC stretches for biceps**

    DC SEATED CALF RAISES
    165-12
    15 sec holds and negatives
    3 rest pause here tho for very short

    SEATED LEG CURLS
    185-13,7,4-24 rp
    Fat negatives plus v long static at end

    BOX SQUATS
    345-5
    255-20

    **DC stretches for hams, and quads*

    STANDING ROPE AB CURL
    160-15,15,15

    LEG RAISES
    20,20,20

    Will comment later.

  7. MONDAY 08/08/11

    UPPER SPLIT

    INCLINE BENCH
    215-6,2,1-9 rp
    Good Negs plus great static at end
    Really hard to push myself on these

    **DC stretch on incline with dbs**

    WIDE GRIP UPRIGHT ROWS
    135-13,6,5-23 rp
    Great Negatives plus static at end
    Pinkies a cm or 2 inside rings

    **DC stretch for delts**

    DIPS
    75-7,3,2-12 rp
    Nice negatives plus static at end
    Got a massive headache and felt like passing out after

    **DC stretch for triceps**

    NARROW CHINUPS
    75-5,3,1-9 rp
    Controlled reps plus static at end

    RACK PULLS (below knee)
    515-6
    465-11
    Almost kinda sorta lost my grip on the 6th of 515 lol
    Dead stops at the end of each rep.

    **DC stretch for back**

    FACE PULLS
    130-15,13,12

    Well, I think it's settled. This was a great workout, pushing PRs with dips and doing very well still with rack pulls (almost to a PR, but not quite there yet). Of course the incline bench was a PR, but I noticed how little will I had to push it on there and on the chinups. I think I'm starting to really screech to a halt. Thus, I think what I'll do is finish off these last 2 weeks before taking a deload. I'm sure my body will thank me greatly. As for my deload, I'm thinking of more or less just sticking with complexes for cardio but otherwise not lifting at all.

  8. WEDNESDAY 08/10/11

    LOWER SPLIT

    BARBELL CURLS
    125-4; 4,2,1-7 rp*
    Good-great negatives plus static at end
    Tension headaches have returned. Did 4 before almost passing out in pain, waited 5 mins, then resumed again and got 4

    PINWHEEL CURLS
    80-11

    **DC stretches for biceps**

    DC CALF PRESSES
    +320-12
    15 sec holds
    WOW this is painful
    Same settings as new leg press setup (chair on 2nd to last notch)
    Feels like I not only really hit the calves but also feel a stretch in hams, so clearly they're tight

    LYING HAMSTRING CURLS
    170-5,3,1-9 rp
    Good Negatives plus static at end
    6th on first rp wasn't full rom

    Modifying foot placement even further on hack squats. Feet closer together and pointing straight instead of externally rotating them.

    HACK SQUATS (weight minus carriage)
    340-6
    250-20
    I got nailed to the focking cross on these. Failed 4 reps so repeated the 4 after a under 10 second pause

    **DC stretches for hams and quads**
    Right quad stretch felt incomplete

    **SUPERSET THE BELOW**
    HANGING AB RIPPER 10x3
    HIP ABD 150-15x3
    LEG RAISES 20x3
    HIP ADD 150-15x3

    Well today presented me with an interesting discovery. I had suffered with bouts of exertion headaches on 2 previous occasions only for them to return to plague me since Monday. Today I took my indomethacin, a pain medicine prescribed to those diagnosed with exertion headaches, and when I got to my working set of barbell curls the condition still hit me. I was so frustrated from the pain and the inconvenience of the condition that I sat out for about 5 to 10 minutes, and in that time I googled for info on exertion headaches again.

    To recap, none of my doctors knew what was causing them, and when I asked them why I have them they would provide these circular arguments that basically told me they didn't know what they were talking about.

    Finally, though, this internet search revealed me something - if it's not vascular (we know mine's not), then it's likely due to poor posture (which I have!). Particularly, it's likely a nerve being pinched or something in the neck area, and that's where my poor posture lies and why I've been seeing a chiropractor.

    Anyways, with this info I decided to do some neck stretches as well as the neck exercises prescribed to me by my doc. At first it almost felt like they were going to provoke another exertion headache, but it never got there. After I did them, I put in extra effort to force my neck back (which would keep it straight(er)), and I had no problem for the rest of my workout! So this is great news! I'll have to consult with my doc about this.

    Anyways, as for the rest of the workout, it was decent. The lying hamstring curls kind of sucked as I couldn't get the full range of motion. I dont know if it was too much weight (possible, but unlikely) or because I set up the lever in such a way that it didnt fit with my height and so I couldn't curl it back enough. Now, the hack squats were absolutely killer! especially on the quads. I loved it. Can't wait to do it like this more frequently.

  9. I have a staff infection on my ankle. I'm really hoping it doesn't spread into the bone. On meds now, hope this can kick it sooner than later :\ No lifting for a while

  10. Sorry to hear that bro. Get well soon and good luck!
    It's easy, just lift heavy!

  11. Quote Originally Posted by HardCore1 View Post
    Sorry to hear that bro. Get well soon and good luck!
    Hey, thanks for the support man. Apparently my reply never got posted (?). Anyways, wow, that was one hell of an infection.

    Anyways, my case of ankle cellulitis is over. I had to lay in bed and keep my foot elevated on pillows for about a week and a half. I was basically limited to watching things on my computer, and reading. My only times out of bed were to go to the bathroom, the occasional meal I prepared for myself (someone else would often bring me meals at first since I just could not put any weight on that leg), or to shower. But it's over, and so I began working out last week. Funny thing is, I don't think my upper body strength suffered much. However, my legs seemed to have taken a big hit from not moving at all. Also, I may have put on a little fat from well not moving, lol.

    So I'll post up my last 4 workouts on here in different posts. I can't wait to resume the fun!


    -------------------------------------

    MONDAY 08/22/11

    UPPER SPLIT

    INCLINE BENCH
    205-7,3,2-12 rp
    Good Negs plus great static at end

    **DC stretch on incline with dbs**

    WIDE GRIP UPRIGHT ROWS
    135-12,6,5-23 rp
    Great Negatives plus static at end
    Grip was off on some reps due to using a different bar
    **DC stretch for delts**

    DIPS
    60-7,3,1-11 rp
    Nice negatives plus static at end
    Hmm... Too ambitious of a return weight

    **DC stretch for triceps**

    NARROW CHINUPS
    50-7,3,1-11 rp
    Negatives plus static at end

    RACK PULLS (feels very low)
    515-1 rofl too ambitious again, 1
    455-6
    Everything failed on these, core (abs and lower back), upper back, legs...

    **DC stretch for back**

    FACE PULLS
    130-12,12,13
    used some negatives in last 2 sets

    Well it felt great to be back at the gym. I pushed myself hard on these. Additionally, and I didn't mention this, but I had a brief workout on Saturday involving the same muscles, but I just did light weight with a lot of volume and had some DOMS, which I probably did not man up enough to get over. My ankle was still pretty swollen so I had to be careful about how I moved it. Yes, I did rack pulls, but I was careful with my foot placement and it didn't aggravate it. What did happen though was that I had lost a lot of core strength and I think I set the pins in the rack a little lower than normal, so rack pulls were just beyond difficult. Anyways, can't wait for the next workout.

  12. WEDNESDAY 08/24/11

    LOWER SPLIT

    BARBELL CURLS
    105-9,4,2-15 rp
    Fat negatives plus long static at end

    PINWHEEL CURLS
    70-13

    **DC stretches for biceps**
    WOW the pump is INSANE

    DC CALF PRESSES
    +290-12
    15 sec holds
    WOW this is painful

    LYING HAMSTRING CURLS
    140-8,4,2-14 rp
    Great negatives esp towards end plus great static at end

    HACK SQUATS (weight minus carriage)
    300-5 <-- struggled hard for the 6th but couldn't snag it
    210-20
    Noodle legs

    **DC stretches for hams and quads**

    **SUPERSET THE BELOW**
    HANGING AB RIPPER 10x3
    HIP ABD 150-12x3
    LEG RAISES 20x3
    HIP ADD 150-12x3

    So this was a really intense workout. It was sad to see how far down I had to set the hack squat weight at, but I know it'll return pretty fast, especially since I'm on a bulk now. And man, the DOMS I got from this workout was INSANE. I had the stiffest legs for 3 days. Before I deadlifted on Friday (the next workout), I had foam-rolled that day AND the day before, lol. Pretty good stuff.

  13. FRIDAY 08/26/11

    UPPER SPLIT

    FLAT BENCH
    205-10,3,2-15 rp
    Great Negatives plus static at end. Had an additional forced rep on 2nd rp

    **DC stretch for chest**

    STANDING MILITARY PRESS
    115-8,4,2-14 rp
    Fat negatives plus good static at end
    Holy, the time off actually has allowed my body to correct it's form on overhead press how awesome. So I'm doing this real well now. I did kinda use some body English last rp but first 2 were perfect

    **DC stretches for delts**

    SMITH JM PRESS
    142-10,4,3-17 rp
    Fat Negatives, static at end
    Triceps feeling like exploding

    **DC stretch for triceps**

    WIDE PULLUPS @ 223
    35-7,3,2-12 rp
    Negatives plus static at end

    DEADLIFTS
    455-4 <-- naked reps and reset each. Failed 1, lost grip on 6th attempt
    365-6

    **DC stretch for back**

    FACE PULLS (on a different machine than normal)
    150-12,12,12 (probably equivalent to 130 on the machine I normally use)

    Well, I'm really glad to see my strength returning slowly but surely. The deadlifts were really good. I almost had 5, but I failed on 2 - the first (my 4th attempt) I just missed flat out, the 2nd (my 6th attempt) I lost my grip. I will even go ahead and up the weight next time I DL.

  14. SATURDAY 08/28/11

    LOWER SPLIT

    SEATED ALT DB CURLS
    50-10,5,3-18 rp
    Fat negs plus long static
    BIG bicep pump

    REVERSE GRIP CABLE CURLS
    110-19
    WOW LOL

    **DC stretch for biceps**

    DC HACK SQUAT CALF PRESS
    290-12
    15 sec hold
    Very nice calf pump

    GHR
    10-10,5,3-18 rp
    Great negatives plus static at end

    LEG PRESS
    17-7
    13-20
    Hit these smoothly, but it was really painful
    Chair was now set up higher so 2 pinholes are showing. Set up feet parallel, same width as on hack squats, but up a little higher

    **DC stretch for quads and hams**

    STANDING AB CURLS
    160-15,15,15

    LEG LIFTS
    20x3

    I used a new setup on the leg press. I put the chair up higher (inclined at a greater angle) because I feel that emphasizes the quads more and the gluts less, at least for me. I also put my feet closer together and parallel to each other, much like when I'm on the hack squat. However, the feet are higher up on the platform which is unfortunate as it does involve a lot of gluts at that point, but it's a concession I have to make given my poor ankle flexibility. This allows for a greater range of motion. What's cool is this way I don't even get my hands involved at all - I let my knees touch my chest before pressing. But I got to make careful they only lightly touch my chest, otherwise I'll have a really hard time saving myself if I have to.

  15. TUESDAY 08/30/11

    UPPER DAY

    DECLINE BENCH
    255-8,4,2-14 rp
    Fat negatives plus static at end

    **DC stretch for chest**
    Real good stretch, kinda put my arms in on the way down but elbows still out which was nice

    SEATED MILITARY PRESS
    125-9,3,3-15 rp
    Great Negatives and static at end

    **DC stretch for delts**

    CLOSE GRIP BENCH
    175-8,3,2-13 rp
    Fat Negatives plus static at end

    **DC stretch for triceps**

    BENT OVER ROWS
    295-8
    235-12
    Pause when contracted
    Wow nice reps

    TBAR NARROW (weight on bar)
    180-8,3,2-13 rp
    Controlled reps

    **DC stretch for back**

    REAR DELT ON PEC DEC
    110-10,10,10

    Great session. Feeling pretty strong on my lifts, and today I didn't even use wrist wraps on my bent over rows and still did them ok. Looks like maybe all I need to do is man up - cool. The form on those was so on point, so I was really happy. The only thing is I pulled a lot with my scapula/inner back muscles, and I could feel it afterwards, so that was strange. I had a really strange seated BB press workout, don't know what to do about that. Maybe I'll swap it for DBs, I dont know yet.

  16. THURSDAY 09/01/11

    LOWER SPLIT

    SEATED EZ CURLS 19.5
    40-10,4,2-16 rp
    Fat Negatives plus long static after
    Emphasis on full extension, actually really hard not out of the hole but halfway up

    HAMMER CURLS
    65-13

    **DC stretches for biceps**

    DC SEATED CALF RAISES
    135-12
    15 sec holds and negatives
    Ankle that had infection acting up...

    SEATED LEG CURLS
    185-13,7,4-24 rp
    Fat negatives plus long static at end

    BOX SQUATS
    335-5 <--- shot I had 6 but breathed too hard after 5th rep and lost my form
    245-20

    **DC stretches for hams, and quads*

    STANDING ROPE AB CURL
    160-15,15,15

    LEG RAISES
    20,20,20

    This was a great workout. I hit my biceps hard and my legs hard, too. Now, one thing I've noticed is somehow I'm hitting a very high first rp, then the second rp dwindles down a bit, but the third rp is usually >50% of my 2nd rp, which is interesting. Besides that, while doing the seated calf raise I started getting a sort of strangling type of pain in my right ankle, the one that had been infected. It's still a bit swollen, supposedly because I haven't put it in the optimal conditions to drain the lymphs of all the dead stuff in them (this isn't great), but it doesn't mean anything bad. I should take it easy and maybe start putting hot compresses or elevating my foot when laying down to speed this process up. Additionally, my squat set was very interesting. I had a lot more for the strength set in me, but I couldn't do it because in the process of coming up and breathing out I lost my form and thought it too dangerous to try to fix and go for a 6th rep (especially without a spot). But interestingly enough, this widowmaker set was one of my hardest ever (that I completed - otherwise the one for 295 I did in December would be the hardest). It was hard to keep up the core strength throughout the set, so I'm going to really have to buckle down and work on that. Also, I might try and play around with my speed through the widowmaker. For the hack squat and leg press, it's truly more tolerable if I attack the 20 reps 2 at a time (do 2, take some breaths, do another 2, etc). I might try and go back to 5 at a time, releasing pressure at the top then breathing between each 5 reps. I just don't know, these are already hard to do on a box. Hell, even my warmup with 135 feels like a pain in the ass when done on the box.

    Note: in hindsight (today, Friday), I'm having some back problems. Not in my lower back or upper back, interestingly, but my middle back. I have no idea what this is about except I might have slouched on some of those reps. Not good.

  17. Woops! Let myself slide in updating my journal. Here are some more posts...

    -------------

    SATURDAY 09/03/11

    UPPER SPLIT

    (HIGHER) INCLINED BENCH
    205-6,2,2-10 rp
    Great Negs plus great static at end
    Wow this sucked balls. No probs with form either. I'm gonna assume it's this **** bench at the gym I'm at

    **DC stretch on incline with dbs**

    WIDE GRIP UPRIGHT ROWS
    145-12,5,4-21 rp
    Good Negatives plus static at end
    **DC stretch for delts**

    DIPS
    60-8,4,2-14 rp
    Great negatives plus static at end
    Almost 3 at the end damn

    **DC stretch for triceps**

    NARROW CHINUPS ON LAT PULLDOWN
    260-6,2,2-10 rp
    Negatives plus static at end

    RACK PULLS (a pinch higher than last time - above shin midpoint but below knee)
    505-5 <-- naked reps, reset each
    445-7 <-- lost grip and form on 8th rep

    **DC stretch for back**

    FACE PULLS
    145-15,15,13

    Well today's workout was a mixed bag. I was really disappointed with the inclined bench. But I think this was due not only to being at a new gym (temporary, my old gym was closed today for a football game [gay]) which uses these benches that have triangle shapes rather than rectangles, but the incline bench was also at a higher incline angle. I say this because I really felt this hit my shoulders a lot, and it has NEVER hit my shoulders like this since I have used a wider grip back last fall.

  18. MONDAY 09/05/11

    LOWER SPLIT

    BARBELL CURLS
    115-8,3,2-13 rp
    Fat negatives plus static at end

    PINWHEEL CURLS
    70-14

    **DC stretches for biceps**
    WOW the pump is INSANE

    DC CALF PRESSES
    +300-12
    15 sec hold

    LYING HAMSTRING CURLS
    150-8,4,2-14 rp
    Good negatives plus static at end

    HACK SQUATS (weight minus carriage)
    310-6 almost 7!!
    220-20
    Noodle legs

    **DC stretches for hams and quads**

    **SUPERSET THE BELOW**
    HANGING AB RIPPER 10x3
    HIP ABD 150-12x3
    LEG RAISES 20x3
    HIP ADD 150-12x3

    Woah! Very sweet workout. I absolutely hammered the quads this workout. Glad I hit 6 reps on the strength set of my hack squats and didn't die at 5. I need to keep it at 6 until I hit 4 plates/side, at which point I can start being ok with less. And everything else was also good, no complaints. It was just hard to do the bicep curls - it's really exhausting trying to get my air in. I may have forgotten how to do this, as strange as it may sound. I will have to consult someone about this.

  19. WEDNESDAY 09/07/11

    UPPER SPLIT

    FLAT BENCH
    215-9,4,2-15 rp
    Fat Negatives (somewhat quicker on 3rd rp though) plus static at end.

    **DC stretch for chest**

    STANDING MILITARY PRESS
    125-8,3,1-12 rp
    Good negatives plus good static at end

    **DC stretches for delts**

    SMITH JM PRESS
    152-9,3,2-14 rp
    Fat Negatives, static at end
    Triceps feeling like exploding

    **DC stretch for triceps**

    WIDE PULLUPS @ 226
    45-7,3,2-12 rp
    Negatives plus static at end

    DEADLIFTS
    465-5 <-- naked and reset each time
    405-7 <-- "" **** sucks but great form

    **DC stretch for back**

    So what we can gather from today is, not just am I a beast but I am apparently not a man of my word. I swore I would give up the flat bench, yet here I am again, HURTING MY SHOULDER LOL. This really was tweaking my left shoulder, and I have no idea why. I feel my form was so perfect ... I tried tucking my elbows harder, and it still came up. I tried to tuck them less, still hurt. I just dont know about this Everything else was really great. My shoulder presses were just every so slightly weak, but I attribute that to my flat bench experience. Strangely, I did really well with my working set on the flat bench, so *shrug*

  20. Mean workouts.

    You liking DC?
    Never trained DC but I hear it makes you strong. Doing 531 now. Thinking if I ever bulk I'll do DC. And if I have enough equipment at home. I don't have a reg gym.
    RecoverBro ELITE

  21. Quote Originally Posted by mattrag View Post
    Mean workouts.

    You liking DC?
    Never trained DC but I hear it makes you strong. Doing 531 now. Thinking if I ever bulk I'll do DC. And if I have enough equipment at home. I don't have a reg gym.
    Thanks man. Yeah, I love DC. I will say that I'm a little upset with my flat bench progress. While it is not my worst lift for my weight category, it is the one I'd like to get up the most and it has just stalled this entire time.

    But oddly enough my decline has been going up linearly (you have to understand that I've ran into some freak medical issues the past 2 or 3 months so I haven't been able to make steady progress yet) and my incline has just blasted through the roof.

    So I'm not sure what's going on with the flat bench. But there's a lot of positive feedback on the program, and nowadays I like how quickly you go through workouts. Minus time changing clothes and such, I'm in and out in about an hour +/- 10 minutes.

  22. Quote Originally Posted by Torobestia
    Thanks man. Yeah, I love DC. I will say that I'm a little upset with my flat bench progress. While it is not my worst lift for my weight category, it is the one I'd like to get up the most and it has just stalled this entire time.

    But oddly enough my decline has been going up linearly (you have to understand that I've ran into some freak medical issues the past 2 or 3 months so I haven't been able to make steady progress yet) and my incline has just blasted through the roof.

    So I'm not sure what's going on with the flat bench. But there's a lot of positive feedback on the program, and nowadays I like how quickly you go through workouts. Minus time changing clothes and such, I'm in and out in about an hour +/- 10 minutes.
    Sweet. I'll look into it for the winter. .
    RecoverBro ELITE

  23. Quote Originally Posted by Torobestia
    THURSDAY 09/01/11

    LOWER SPLIT

    SEATED EZ CURLS 19.5
    40-10,4,2-16 rp
    Fat Negatives plus long static after
    Emphasis on full extension, actually really hard not out of the hole but halfway up

    HAMMER CURLS
    65-13

    **DC stretches for biceps**

    DC SEATED CALF RAISES
    135-12
    15 sec holds and negatives
    Ankle that had infection acting up...

    SEATED LEG CURLS
    185-13,7,4-24 rp
    Fat negatives plus long static at end

    BOX SQUATS
    335-5 <--- shot I had 6 but breathed too hard after 5th rep and lost my form
    245-20

    **DC stretches for hams, and quads*

    STANDING ROPE AB CURL
    160-15,15,15

    LEG RAISES
    20,20,20

    This was a great workout. I hit my biceps hard and my legs hard, too. Now, one thing I've noticed is somehow I'm hitting a very high first rp, then the second rp dwindles down a bit, but the third rp is usually >50% of my 2nd rp, which is interesting. Besides that, while doing the seated calf raise I started getting a sort of strangling type of pain in my right ankle, the one that had been infected. It's still a bit swollen, supposedly because I haven't put it in the optimal conditions to drain the lymphs of all the dead stuff in them (this isn't great), but it doesn't mean anything bad. I should take it easy and maybe start putting hot compresses or elevating my foot when laying down to speed this process up. Additionally, my squat set was very interesting. I had a lot more for the strength set in me, but I couldn't do it because in the process of coming up and breathing out I lost my form and thought it too dangerous to try to fix and go for a 6th rep (especially without a spot). But interestingly enough, this widowmaker set was one of my hardest ever (that I completed - otherwise the one for 295 I did in December would be the hardest). It was hard to keep up the core strength throughout the set, so I'm going to really have to buckle down and work on that. Also, I might try and play around with my speed through the widowmaker. For the hack squat and leg press, it's truly more tolerable if I attack the 20 reps 2 at a time (do 2, take some breaths, do another 2, etc). I might try and go back to 5 at a time, releasing pressure at the top then breathing between each 5 reps. I just don't know, these are already hard to do on a box. Hell, even my warmup with 135 feels like a pain in the ass when done on the box.

    Note: in hindsight (today, Friday), I'm having some back problems. Not in my lower back or upper back, interestingly, but my middle back. I have no idea what this is about except I might have slouched on some of those reps. Not good.
    That's is kinda funny about how your 3rd rp is is about 50% or compared to the 2nd. I wonder if your body is recruiting extra muscle fibers for the third attempt? That makes sense to me! When I did DC a few years ago, my 2nd rp was 60-70% of the 1st and my 3rd rp was terrible. Like 10% the entire 10-12 weeks. I still loved it though. Glad to hear your health is back in check and your strength didn't suffer. Beat it up!
    It's easy, just lift heavy!

  24. FRIDAY 09/09/11

    LOWER SPLIT

    SEATED ALT DB CURLS
    55-8,5,3-16 rp
    PHAT negs plus long static
    BIG bicep pump

    REVERSE GRIP CABLE CURLS
    120-20

    **DC stretch for biceps**

    DC HACK SQUAT CALF PRESS
    300-12
    15 sec hold
    Very nice calf pump

    GHR
    20-9,4,2-15 rp
    Great negatives plus static at end

    LEG PRESS
    17+10-8
    13+10-20
    Pain in right knee until working strength set
    Chair was now set up higher so 2 pinholes are showing. Set up feet parallel, same width as on hack squats, but up a little higher

    **DC stretch for quads and hams**

    STANDING AB CURLS
    160-15,15,15

    LEG LIFTS
    20x3

    I was fooling around with my foot placement on the leg press while I had the weight up. This was perhaps the dumbest thing I've ever done. Nothing went wrong at the time, but the next day I had a pretty sore knee from that.

  25. SUNDAY 09/11/11

    UPPER DAY

    DECLINE BENCH
    265-8,3,2-13
    Great negatives plus static at end
    Some body English on 2 but whatever

    **DC stretch for chest**
    Tweaked left shoulder on stretch :/

    SEATED DB PRESS
    65-9,4,2-15 rp
    Good Negatives and static at end

    **DC stretch for delts**

    CLOSE GRIP BENCH
    175-8,3,2-13 rp
    Fat Negatives plus static at end

    **DC stretch for triceps**

    BENT OVER ROWS
    305-7
    245-11
    Pause when contracted
    Wow nice reps

    TBAR NARROW (weight on bar)
    180-9,4,3-16 rp
    Controlled reps
    Killed it!

    **DC stretch for back**

    Well, I need to find a new shoulder workout to do, which is why I did the seated DB press instead of BB press. I need to be able to do something on my own without a spot. Unfortunately, this doesn't cut it either because when I get to the third rp I can't even get the weight up to lift it on my own. So it looks like I'll either be doing seated smith machine press, or I'll use the machine shoulder press, which is kind of ghetto. Everything else (minus the chest stretch) was really great. I loved how well I hit those decline bench sets, and all my back work was on point. Don't really know what's up with the cgbp ... maybe has something to do with the fact I gave myself lift-offs? Sounds lame, but could be a factor.
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