16 weeks of DC

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  1. Subbed for progress. May try ylthis routine soon
    IFORCE INTIMIDATE SPONSORED LOG
    http://anabolicminds.com/forum/supplement-reviews-logs/188517-intimidate-u-ready.html#post3123054


  2. Quote Originally Posted by Distilled Water

    They have been DB press, Standing BB press and Smith front press.

    I swapped in hammer iso press in hopes to change it up and add some mass
    what rep ranges? And what kind of weight ate you pushing?

    Standing bb you do strict ie no leg drive?

    Lastly any pics? Just curious if you have a legit lagging issue or if it is something you feel is lagging?(we all do this from time to time)
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  3. Quote Originally Posted by Frank Reynolds

    what rep ranges? And what kind of weight ate you pushing?

    Standing bb you do strict ie no leg drive?

    Lastly any pics? Just curious if you have a legit lagging issue or if it is something you feel is lagging?(we all do this from time to time)
    DB presses were 20-30 and others were 15-20. Smith presses were 185+, DB were 75, and standing I worked up to 135 with strict form. Now 270 on Hammer Iso press

    I don't have any pictures, I should have taken some. I will on Monday morning to gauge but I really feel they're lagging.
    Serious Nutrition Solutions Representative

  4. Workout B2

    Hammer Machine Curl
    90: 11x5x3
    11-15RP

    Reverse BB curl
    70: 9x5x3
    11-15RP

    Hack Machine Calve Raise
    6 plates x 10

    Seated Leg Curl
    130: 13x6x2
    15-20RP

    V-Squat
    405x10
    315x17=puke

    Idk why I keep throwing up! I don't eat before I train legs now because I always get nauseous now I'm not as nauseous but I throw up and still can't eat within at least an hour after my workout.

    Extremely irritating
    Serious Nutrition Solutions Representative

  5. Quote Originally Posted by Distilled Water View Post
    DB presses were 20-30 and others were 15-20. Smith presses were 185+, DB were 75, and standing I worked up to 135 with strict form. Now 270 on Hammer Iso press

    I don't have any pictures, I should have taken some. I will on Monday morning to gauge but I really feel they're lagging.
    Cool in for pics!

    Your pressing weights are decent.

    Have you tried lower rep ranges on bb/machine movements? I typically prefer higher rep ranges on delts, but if you have been doing 15-20rp, maybe give the 11-15rp a shot.

    Quote Originally Posted by Distilled Water View Post
    Idk why I keep throwing up! I don't eat before I train legs now because I always get nauseous now I'm not as nauseous but I throw up and still can't eat within at least an hour after my workout.

    Extremely irritating
    You giving yourself enough rest between the first set and the Widow?
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  6. Quote Originally Posted by Frank Reynolds
    Cool in for pics!

    Your pressing weights are decent.

    Have you tried lower rep ranges on bb/machine movements? I typically prefer higher rep ranges on delts, but if you have been doing 15-20rp, maybe give the 11-15rp a shot.
    That's what I was thinking with the 11-15 on the Hammer machine. Good to get your input, makes me feel better about it.

    Quote Originally Posted by Frank Reynolds
    You giving yourself enough rest between the first set and the Widow?
    Probably not, guess I didn't really think about it. You think 5min would be good?
    Serious Nutrition Solutions Representative

  7. Quote Originally Posted by Distilled Water

    That's what I was thinking with the 11-15 on the Hammer machine. Good to get your input, makes me feel better about it.

    Probably not, guess I didn't really think about it. You think 5min would be good?
    I would give the change in reps a try and just keep progressing in weight. Where do you feel your delts are lacking? All around or specifically the front, rear etc?

    As for the widow 5 min seems about right. I would always pace around and **** between sets but after training with a PL buddy of mine a bunch of times he really stressed to me just sitting down and chilling between heavy ass attempts. I would say do the same. Grab a seat, chill for 5 min or so and smash the widow.

    I have puked a number of times as well(only on quads) and I feel like it was because I rushed my rest and was going into the set still breathing hard etc.

  8. Quote Originally Posted by Distilled Water View Post
    Idk why I keep throwing up! I don't eat before I train legs now because I always get nauseous now I'm not as nauseous but I throw up and still can't eat within at least an hour after my workout.

    Extremely irritating
    I feel that way every time after using the hack squat machine (I think everyone around here call's it the V-squat machine?), haha.

  9. Mostly mid and rear delt. Early on on training i didnt do much for them and my front delt really took over.

    Yeah I'll try and just sit down and relax on Thursday when I squat.

    Good to hear I'm not the only person who's on the brink of throwing up haha
    Serious Nutrition Solutions Representative

  10. Quote Originally Posted by Distilled Water View Post
    Mostly mid and rear delt. Early on on training i didnt do much for them and my front delt really took over.

    Yeah I'll try and just sit down and relax on Thursday when I squat.

    Good to hear I'm not the only person who's on the brink of throwing up haha

    Honestly, for real detls/upper back I have been adding in some direct work 2x a week at the end of my workout. Just like 3 sets of 10-12. Something like face pulls, inverted rows, etc. Just trying to squeeze the **** out out of them, not worried about going super heavy. I feel like the upper back can take a tremendous work load, and a little added work, hasn't posed any recovery issues "for me". With DC I don't really like adding too much, but this has not been a problem at all.

    The mid IMO should get blasted pretty hard from all the pressing.

    You ever done standing DB strict over head press, or Reg Park press(same thing but with a hammer grip)?

  11. Quote Originally Posted by Frank Reynolds

    Honestly, for real detls/upper back I have been adding in some direct work 2x a week at the end of my workout. Just like 3 sets of 10-12. Something like face pulls, inverted rows, etc. Just trying to squeeze the **** out out of them, not worried about going super heavy. I feel like the upper back can take a tremendous work load, and a little added work, hasn't posed any recovery issues "for me". With DC I don't really like adding too much, but this has not been a problem at all.

    The mid IMO should get blasted pretty hard from all the pressing.

    You ever done standing DB strict over head press, or Reg Park press(same thing but with a hammer grip)?
    Nope sure haven't. On DB and Hammer Machine presses my mid is toast.

    I'll keep that in mind. I'm going to go another 6 weeks on this blast then I'll cruise for maybe 4 weeks and try out some of these exercises and think about rotating them into the following blast.

    Thanks for all the input bro, much appreciated.
    Serious Nutrition Solutions Representative

  12. Got pics, will post Friday.
    Serious Nutrition Solutions Representative

  13. The same way you did this one. When you put the first image in, just hit select more images before you hit upload. You used the image icon in the tool bar right?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  14. Quote Originally Posted by AZMIDLYF
    The same way you did this one. When you put the first image in, just hit select more images before you hit upload. You used the image icon in the tool bar right?
    I use my phone, it's an iPhone of that means anything haha
    Serious Nutrition Solutions Representative

  15. You can use the photobucket app, upload them, and then just use the [IMG] tag in a post and it will show up.

    From that angle it doesn't look like they are lagging all that much. You don't want to have my problem and have them take over your chest..ahah
  16. 219 in morning 1/09/2012


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  17. Something may seriously be wrong with me. I've had a sharpe pain in my left abdominal region since yesterday. Anytime I eat or drink it gets worse, I'm going to call the doctor tomorrow and set up an appointment. Bc of this I haven't really eaten much, got 4 meals in yesterday and today, just a PB&J.
    Serious Nutrition Solutions Representative

  18. Appendix?
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  19. Quote Originally Posted by AZMIDLYF
    Appendix?
    Nah, wrong side
    Serious Nutrition Solutions Representative

  20. Workout A1

    Flat BB Bench
    275: 8x2x1
    11-15RP

    Hammer Iso-Overhead Press
    230: 12x4x2
    11-15RP

    Straight Bar Skull Crushers
    110: 13x4x2
    15-20RP

    Im going heavy for this blast so I will break it up into an A,B, & C. My recovery isn't the greatest so this should work out well, has for me in the past. Notice I went to 11-15RP on Flat Bench, I want to push heavy weight this time!

    Weight this morning was 223.7 at the gym! I would love to be 225 by friday, time to eat up and sqeeuze out these last few days of sweet juice

  21. Quote Originally Posted by Distilled Water
    Workout A1

    Flat BB Bench
    275: 8x2x1
    11-15RP

    Hammer Iso-Overhead Press
    230: 12x4x2
    11-15RP

    Straight Bar Skull Crushers
    110: 13x4x2
    15-20RP

    Im going heavy for this blast so I will break it up into an A,B, & C. My recovery isn't the greatest so this should work out well, has for me in the past. Notice I went to 11-15RP on Flat Bench, I want to push heavy weight this time!

    Weight this morning was 223.7 at the gym! I would love to be 225 by friday, time to eat up and sqeeuze out these last few days of sweet juice
    you are tempting fate with that flat bb man. If you feel you HAVE to have flat bb in there keep the range up brotha. And stay tucked.Jmo

  22. Quote Originally Posted by Frank Reynolds View Post
    you are tempting fate with that flat bb man. If you feel you HAVE to have flat bb in there keep the range up brotha. And stay tucked.Jmo
    Not if you actually know how to bench

  23. Quote Originally Posted by SweetLou321 View Post
    Not if you actually know how to bench
    Even still it is risky being rest paused in that fashion.

    Knowing how to bench(elbows tucked) is for sure the way to do it, but I would still keep the rep range up. You are effectively going for a 1rm on that last rep.

  24. Quote Originally Posted by Frank Reynolds View Post
    Even still it is risky being rest paused in that fashion.

    Knowing how to bench(elbows tucked) is for sure the way to do it, but I would still keep the rep range up. You are effectively going for a 1rm on that last rep.
    In the context of DC training I see your point. I hope he has a good spot and even better form bc things always go wrong when your fatigued.

  25. Quote Originally Posted by SweetLou321 View Post
    In the context of DC training I see your point. I hope he has a good spot and even better form bc things always go wrong when your fatigued.
    Absolutely. DC/rest pausing that low in the RP range, is what I am referring too...

    On that last set, with a single, after 15 breaths, that is sketchy.. You are on the fine line of failure, and one error in form(get lose in your upper back, flare your elbows, etc), and there goes your pec. It just isn't worth it. IMO

    I would just bump it to 15-30RP if you feel you need to do flat bb, you are not losing much DW believe me. Not to mention you will progress better that way IMO. Coming from high in the rep range, down allows you to make faster progress. When you are already at the bottom of the rep range, it is hard to dig yourself out of that hole. When you work your way back up so you are doing 275 x 15-30rp you will have gained a **** ton of development.

    Again JMO. I just want to make sure you stay safe my man!
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