Motiv8erjr's log... it makes Glen and Beelze look short!

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    Motiv8erjr's log... it makes Glen and Beelze look short!


    Ok, I am a newbie to DC training. I have outlined a schedule I am going to try and do starting today. I will attach it to this log, and if anyone has any suggestions it would be nice.

    ~Mk

    Workout 1 Day 1
    Chest Incline BBP
    Shoulders Arnold's
    Triceps Dips
    Back Width Rack Chins to Front
    Back Thickness Bent Over BB Rows

    Workout 2 Day 2
    Calves Calves on Leg Press
    Quads Squats
    Hams Seated Leg Curls
    Biceps Barbell Curls
    Forearms Barbell rolls

    Day 3
    DB flat press
    FRT Shoulder Smith Press
    Skull Crushers
    Reverse Grip
    Rock Rack Deads

    Day 4
    Leg press
    Standing Calf Smith
    Heel Press
    Alt DB curls
    Rest curls

    EDIT: Glen sorry bout the name...

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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    you're going to need a 5th and 6th day as well to complete the rotation. and i suggest keeping the order the same with bodyparts. if you're going to start with calves on day 2, do the same on day 4, or vice versa. just keep the order the same.

    day 3, reverse grip what? and what's a 'rock' rack dead?

    day 4, what's a heel press? rest curls?
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    My bad Beelze I wrote that out to quick. The rack is next to the climbing wall so I called them rock rack deads... Normally i just do deads, so I will be trying rack.. Reverse grip Chins. Heel press was me trying to figure out anoother way to hit my hams in this poor gym, there is no way to do GHR's or anything other than lying leg curls (on day two that should be lying leg curls) So I was going to use the leg press and put my heels at the very top to try and put more stress on the hammies. rest curls was my dislexic ass trying to say wrist curls Maybe finals week was not the time to start this log... but whatever I am gonna try it and i will post another 2 days on to the rotation..

    ~Mk
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    on your day 6 hams, try RDL's or SLDL's. those shouldn't be a problem.

    another good one you can rotate in there somewhere is good mornings. i'd look at it as a back thickness exercise, but it works hams damn well too. i would advise keeping full range deads out of the equation for now.
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Do you have a lat tower? with bench and adjustable knee hold downs?

    I was thinking of trying some ghr's on it tonight... by putting a 35 or 45 pound plate on the seat, then cover the plate with a floor mat. Adjust the knee hold downs, and slid my legs in there, kneel on the mat covered 45.. and use the lat bar behind the neck with selected weight to work as a counter balance to aid those that are not truely worthy of the real ghr. (YET )

    ?
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Quote Originally Posted by Poobah
    Do you have a lat tower? with bench and adjustable knee hold downs?

    I was thinking of trying some ghr's on it tonight... by putting a 35 or 45 pound plate on the seat, then cover the plate with a floor mat. Adjust the knee hold downs, and slid my legs in there, kneel on the mat covered 45.. and use the lat bar behind the neck with selected weight to work as a counter balance to aid those that are not truely worthy of the real ghr. (YET )

    ?

    In actuallity I have been thinking of something along the same lines... Except I am going to have to take a picture of this lat tower... it is a pully contraption from hell... left over from a Richard Simmons weight day... BUt I am trying to figure out how to horn swaggle the motion....

    PLUS this doesn't really matter and I am going home in a week and I will be able to use either the seated calf machine there or the lat tower there. So I might just switch the Rack deads with good mornings on day 3 and hit the hammies on day six with rack deads... sound good Beelze?

    ~Mk
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    i'll have to see your complete workout to judge accordingly. if you're doing any dead movements too close together, **** will hit the fan. JMO. when you have it all worked out, throw it up and we'll see what's happening
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Same workout lay out

    Day 1 : Incline BBP
    Arnold's
    Dips
    Rack Chins to Front
    Bent Over BB rows

    Day 2 : Calves on Leg Press
    Squats
    Lying leg curls
    Barbell Curls
    Barbell rolls

    Day 3 : DB flat press
    FRT shoulder smith press
    Skull Crushers
    Reverse Grip chins
    Good mornings

    Day 4 : Standing Calf Smith/ Donkey calf
    Leg Press
    Rack Deads
    Alt DB curls
    Wrist curls

    Day 5 : Decline DB press
    BB shrugs supersetted with lateral raises ?
    Close grip BB press
    Lat Pull Down
    Seated Rows

    Day 6 : Seated calf Raises
    Leg Ext.
    GHR's ?
    DB Preacher curls
    Reverse grip one arm cable curls



    Does that look better Beelze?
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    much better. only thing i would look funny at is day 4. with rack deads, most guys have a tendency to go super heavy emphasing mostly back. i would replace them with RDL's (romanian dead lifts) as these place more emphasis on hams than rack deads do. JMO. rest looks pretty gravy. just keep an eye on everything to make sure it's all going the right direction as far as strength is concerned. if you notice any bodyparts not feeling recovered, adjust accordingly. at one point, i was doing RDL's, full range deads, and rack deads in my rotation all at the same time, and after about a month, my lower back was toasted.
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Quote Originally Posted by Poobah
    Do you have a lat tower? with bench and adjustable knee hold downs?

    I was thinking of trying some ghr's on it tonight... by putting a 35 or 45 pound plate on the seat, then cover the plate with a floor mat. Adjust the knee hold downs, and slid my legs in there, kneel on the mat covered 45.. and use the lat bar behind the neck with selected weight to work as a counter balance to aid those that are not truely worthy of the real ghr. (YET )

    ?
    just a fyi, these are harder than regular ghrs, no footplate

    good luck with your dc routine motiv8erjr, listen to beelze, he may know a thing or two.
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Quote Originally Posted by guyfromkop2
    just a fyi, these are harder than regular ghrs, no footplate

    good luck with your dc routine motiv8erjr, listen to beelze, he may know a thing or two.
    I've heard that Beelze lifts..
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    at least once a month
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    I hear Beelze likes muscle tech stuff.... gosh I wish I could afford nitro fuel injected protein....
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    Alright first day of DC regime... I see why they call it DC...

    First I have not done any barbell presses since winter, so dont be too hard on my lanky ass


    day 1 May 15-

    Incline BBP:
    15x85
    12x115
    10x135
    15x165 with one rest pause at 11
    60 second stretch with 35's

    Arnold's (I have never done them... they were fun)
    15x25's
    12x25's
    14x40's with one rest pause at 10
    60 sec. stretch

    Dips
    12xBW (BW=240)
    5xBW+10
    7xBW+25
    60 second stretch with 30 pounder

    Front Wide grip rack chins
    8xBW
    6xBW+25
    60 second stretch with 45 lbs.

    Barbell rows
    15x135
    10x185
    8x225
    30 sec. stretch

    20 minutes cardio

    Yeah... so this kicked my ass. I am not going to try and move any weight up until I feel comfortable with all the stretches and weights that I have already used.

    Tell me if I need to change anything guys... thanks!!

    ~Mk
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    just got a look at this .. looks good i agree with everything beelze said ... i didn't so though if you mentioned how this was spread out .. MWF? MTTF? etc.?
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    Quote Originally Posted by glenihan
    just got a look at this .. looks good i agree with everything beelze said ... i didn't so though if you mentioned how this was spread out .. MWF? MTTF? etc.?

    Yessir, its MWF, weekends off... For now. I recover pretty quickly.... seenin how I is so young. But come summer. All I do is lift eat and sleep. So I might just move to a MTThF if I start to see plateau's and if I think my body can handle it.

    ~Mk
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Quote Originally Posted by Beelzebub
    much better. only thing i would look funny at is day 4. with rack deads, most guys have a tendency to go super heavy emphasing mostly back. i would replace them with RDL's (romanian dead lifts) as these place more emphasis on hams than rack deads do. JMO. rest looks pretty gravy. just keep an eye on everything to make sure it's all going the right direction as far as strength is concerned. if you notice any bodyparts not feeling recovered, adjust accordingly. at one point, i was doing RDL's, full range deads, and rack deads in my rotation all at the same time, and after about a month, my lower back was toasted.

    With the RDL's do you recommend the one legged version or the two?

    ~Mk
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    you're young you could probably handle it .. just be careful and watch for signs of overtraining .. remember to take a week off every 6-8 weeks
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    workout looks great.

    comment on your last post. if you start to plateau, DO NOT increase to m/t/t/f.

    you'll get used to the stretches, give em time
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Quote Originally Posted by motiv8erJR
    With the RDL's do you recommend the one legged version or the two?

    ~Mk
    is there a one legged version? that'd be some trippy sh!t.
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Quote Originally Posted by Beelzebub
    workout looks great.

    comment on your last post. if you start to plateau, DO NOT increase to m/t/t/f.

    you'll get used to the stretches, give em time
    Yessir Just keep beatin it into me...
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Quote Originally Posted by glenihan
    you're young you could probably handle it .. just be careful and watch for signs of overtraining .. remember to take a week off every 6-8 weeks
    muy importante. don't skip the time off or you'll pay severely.
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Quote Originally Posted by Beelzebub
    is there a one legged version? that'd be some trippy sh!t.

    As I remember being taught them in Olympic lifting class, they have two versions. Two leg and one leg. One leg you put a foot up on a bench or back like a lunge almost and lift the barbell in front of the forward knee.. but thats what i thought it was

    ~MK
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    never seen that, but it doesn't sound safe. lose balance and where do you go?
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Quote Originally Posted by Beelzebub
    never seen that, but it doesn't sound safe. lose balance and where do you go?

    With as heavy as you are doing them good point... If I remember we used the one legged versions as balance work for locking out on our Olympic lifts


    ~Mk
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    might be good for some variation, but i'll stick to mine as long as they work. plenty of two legged exercises out there, lol.
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Alright boys. I had a question. Do any of you have a video or picture of a proper heavy good morning? I know how we did them light. I just want to make sure I have the right form and idea of what to do with them Thanks

    ~Mk
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    http://www.mmipowertraining.com/foru...ead.php?t=4535

    you may have to join first, not sure.
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    CLASS is out, and I have two finals left... and a **** load of packing. Lift went well today. I didn't hit it too hard, because my arms/ particularly my biceps were still sore after the bent over rows.

    5/17-

    Leg Press Calves DC style
    15x185
    10x275
    10x545

    Squats (I broke my left knee when I was 16, has surgery a year later. I have to be careful of the weight I use.)
    15x135
    10x185
    15x225 with a rest after 14. PR (Thats the heaviest I have let myself go this year and at those reps. In past workouts I normall have 2-3 more exercises for Quads, and its normally on the second to third exercise that my knee starts to pinch/hurt. I LIKE how DC training allows me to blow up my quads and not hurt that knee!)

    Lying Leg Curls:
    15x115
    15x160
    16x200 PR

    Barbell Curls:
    15x65
    10x65
    8x85
    *Like I said my biceps were still pretty burnt from the monday back workout. Just gotta get in the swing of it

    Forarm Barbell rolls:
    20x135
    20x135


    All and all I felt pretty good today. I like how this program treats my knee. I think if I start going over 225 I am going to start wrapping my knees just to keep the left one from sh!ttin itself.

    ~Mk
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    ain't dem PR's purty?

    awesome job brutha. and welcome back to squats 225 x 15 ain't no joke.
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Thanks Beeze

    This morning I feel pretty good. I can tell my quads will become sorer as the day goes on. My hammies is burning from the 200lbs

    I had a question though. At what weight to you advocate using wraps for the knees? I have a cheap pair of TKO's that I got through working at GNC. But they are a little short for my legs. I was just wondering? Because I am gonna try and get a PR on my leg press monday and I know I'll want to use them on a set of 800-900 lbs.

    Thanks!

    ~Mk
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    i generally don't wrap until the last set. but as my weights get higher, wraps may be needed earlier. look at them as preventive maintenance to protect your knees, and don't focus too much on if they're taking away from the lift. they do help some, i would be lying to say otherwise but it's nothing extraordinary. if you're planning to hit 900 on monday, i would say :
    rack x 20
    200 x 10
    400 x 3
    700 x 3
    add wraps
    900 x max

    also, placing your feet up higher on the leg press takes pressure off the knee joint as well and puts more emphasis on glutes/hams. since i started utilizing this method, my squat has improved bigtime.
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    How high Beelze?..I have usually been pressing basically in the center..Like toes off the edge kind of thing?
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    our leg press has that divet (bend) in the middle and i place the bottom tip of my shoe on that, toes peaking over the top. i have a wide stance on these as well, feet are about 1" from the edge. it feels damn near identical to the bottom part of the squat, if you're sitting back far enough that is.
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Yeah, I could see how that would hit your ham/glutes way more than a conventional stance. With regular spacing I only feel it a little bit in the outer quad..Thanks B!..Hijack over.
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Mullet hijack all you want! I normally do my leg presses with two different stances. Cuz I have four foot long legs I tend to put my heels up on the tope with a wide stance, leaving my toes hanging off... sounds a lot like what Beelzebub was describing, or I take a really narrow stance with my heels stuck out to hit a different sweep. The first is easier on my knees, and sense I want more power.... sounds like a bet Thanks Beelze


    ~Mk
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    you could also get in a deadlift stance, helps you off the floor
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    Re: Motiv8erjr's log... it makes Glend and Beelze look short!


    Good workout today

    DB Flat press:
    15x45's
    10x75's
    15x75's

    Front shoulder smith press:
    20x95
    10x105
    15x135 with a rest pause after 12


    Seated over head DB ext (I had skull crushers... these are easier on my elbows)

    15x50
    6x75
    12x100


    Reverse Grip Pull Ups
    5xBW
    6xBW
    6xBW with a spot on the 6th and a LONG negative

    Good Mornings (Thanks Beeze these are FUN~!!!)
    15x65 (just gettin a feel)
    15x75 (Got bored)
    15x135 (Started havin fun)
    18x145 (Hovered over the trash can when I got done ) THAT was FUN!


    20 minutes of cardio

    Good day boys, have a nice weekend and behave! I have my last final on Saturday morning!

    Peace
    ~Mk
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    that d, bugged me everytime I saw it, so i fixed it
  

  
 

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