***b-Jack*** Workout Log~
- 07-30-2007, 05:08 PM
- 07-30-2007, 05:19 PM
Squats: 135x10 - 225x8 - 225x4 - 295x12 (little better form than last week...will go up next week...just wanted to be sure I felt VERY solid before I move on....perfect form today)
Leg Press: 10 plates x12 - 14 plates x6 - 18 plates x12 -24 plates x3 (PR)
DB Preacher 3:3 - 30x12 - 45x12
Seated Calve Raises: 4 plates x12 x14 x16
Rear Forearm Curls: 125 x10-x12-x13
Great workout today...so proud of that leg press man, felt soooooooo good. I dunno if I will be in the gym or not tomorrow...will have to see how much sleep I get tonight and how my body feels upon waking...that leg press took a lot out of me.
07-31-2007, 04:56 PM
Flat DB Press: 55x8 - 70x6 - 100x4 - 115x9( I THINK this was a PR..not sure)
Reverse Grip Bench (First time I had ever done this): Bar x20 - 135x10 - 175x8 - 195x10
Clean & Press/Behind Neck Press: 135x10 - 175x8 - 175x6....was so exhausted right here....forgot to do shoulders before triceps...oh well...
Deadlifts: 315x10 - 365x6 - 405x1 ...... and this was the end of my workout....my stomach was acting up real bad and I couldn't concentrate on lifting...Got on the Flat Bench and tried to press 225x1 .... no dice ... knew it was time to go home....literal 100% exhaustion....
Not Bad numbers until my stomach REALLLY started to give me problems by the time we got to shoulders...went south from there. Taking a day off tomorrow.....maybe even Thurs. too....we'll see.
07-31-2007, 11:02 PM
08-01-2007, 05:16 AM
Seeing improvement, nice DB presses and leg presses. Congrats on the DL pr as well.
How come you went to flat bench after deads when you already benched? And you're doing a back thickness exercise, but no pullups/pulldowns today?
Sorry to hear about your tum tum.
08-01-2007, 07:56 PM
08-18-2007, 05:33 PM
08-19-2007, 08:21 AM
just checking this out. i cant believe i didnt see this earlier.
I just started reading about DC and have completed two workouts already although i have to brush up on the how to's. It is basically more intensity and frequency with lower volume and the basics sound really good. I did have a hard time the first day in trying to keep my self from doing more excercises. I think i did 2 chest and 2 tris. Today i did the second workout and i was disciplined. Im looking forward to DC.
08-20-2007, 11:10 AM
08-20-2007, 11:37 AM
08-20-2007, 04:39 PM
08-20-2007, 06:50 PM
Bi's/Tri's - Going real light on the Bi's today, they are feeling sorta overtrained....so minimal output.
Close Grip Bench: 175x15 - 195x12 - 205x10 - 225x8 (All done with 60 sec rest.)
Reverse Grip Bench (Smithy: 205x12 - 225x10 - 275x5)
DB Curls: 50x12 - 55x10 - 65x5 <----form couldn't be better.
Hammer Strength Iso Curls: (Very odd machine, but I really liked it...weight is really weird though) 90x10 - 120x8 - 100x8
V-Bar Pressdowns: 200x14 - 230x10 - 220x10 - 250x4
Lying (face forward Rope OH Press) - Who the hell knows the name of this... 120x12 - 150x7 - 150x6
And that was it....W/O felt real good....solid all the way around...
09-21-2007, 12:12 PM
Ok, so I have slacked major ass lately...have worked out maybe 5-6x in the last month or two, diet has been horrible...and I am an idiot...need to know anything else?
So I started back yesterday, just went to the gym and worked a little bit of w/e i felt like working....I am heading to the gym for chest/tris today...will update lata...
Yesterday's workout went something like this:
Seated Plate Loaded calf raise: 4 plates x15 - 5 plates x10 - 5 plates x 10
Leg Curls: 200x14 - 220x12 - 250x8
Decline Ball Crunches w/ 15lb Ball (w/ partner throwing ball into the decline..also ball stays behind head throughtout the movement): x20 x15 x15 x10
Forearm Curls: 95x15 - x15 - x15 - x10
Might have done a couple other things too, dunno...Today will be balls to the wall though....I will give it all I have, as unimpressive as the numbers may be I'm gonna post em up, and we can all watch the sweet muscle memory take place...
09-21-2007, 12:15 PM
09-21-2007, 04:47 PM
Flat BB: 205x16 - 225x10 - 245x8 - 275x4 - 315x2
Incline Skullcrushers: 125x10 x10 x10 <----kinda TUT reps here very very slow concentric and eccentric.
Incline BB: 135x25 x20 x18
Rope Pressdowns: 180x12 x10 x10 x8
Bodyweight Dips: x15 x12 x8
Pushups: x25 x20 x15
Decided to take it light on the weights....everything was real solid/smooth....form couldn't have been better...here we goo....
09-21-2007, 04:48 PM
09-22-2007, 10:24 AM
09-23-2007, 09:04 PM
Body weight is right at ~210.
Body fat yesterday was 12.4% <----- Diet has been that bad
I am setting a goal that by January/February I want to work myself to 215 @ around 8-9% body fat. Will be using only natural supps (creatine/beta-alanine) and HOPEFULLY a perfect diet.
09-23-2007, 09:15 PM
09-23-2007, 09:16 PM
09-23-2007, 09:34 PM
You can hit your goal easily.. only problem is the holidays. I usually let my training go to **** 2-3 weeks around christmas because I usually do off the wall, exorbitantly priced vacations around then.
Good luck, all you need is that motivation and you'll reach your goal.
09-23-2007, 09:49 PM
09-26-2007, 01:10 AM
was very sick today, felt soooo incredibly bad...didn't train.
won't be training tomorrow either, goin golfin with a buddy during my only free hours of the day...so that means I skip shoulders for the week, which doesn't kill me.
Mondays W/O went like this...
Deads: 225x12 - 315x10 - 405x3
BB Curls (w/ thumb under bar with other fingers): 135x12 - 145x8 - 155x4
WG Pulldowns: 200x18 - 230x12 - 250x7
E-Z Spider Curls: 105x10 x10 x9
Low Cable Rows: weight is really weird on these machines...no clue what it really is..solid tho..
DB Preacher (TUT, very very very slow reps): 45x10 - 40x10 - 40x8
Good Mornings: 135x20 x20 x19
09-27-2007, 04:17 AM
09-27-2007, 10:48 AM
what do the BB curls do? not familiar with these
Why the 18 reps on pulldowns?
880 Squat w/Wraps @ 220
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09-27-2007, 03:42 PM
09-28-2007, 10:27 AM
Chest is today later on.
Update: Will be adding Nimbus' SWELL & BLAST to my supplement regimen here coming up. I am very very excited about these two, and I would really encourage you guys to check these supps out...formulations are top notch.
09-28-2007, 10:38 AM
So what is your current split looking like?
Best of luck with your continued endeavors.
Keep us posted on "SWELL". I'm not too much a fan of their decision to use AAKG (although I completely understand why); however, the rest of the formulation is TOP FREAKING NOTCH!
Athletic Xtreme Rep
Ask me about the Athletic Xtreme Product Line
09-28-2007, 10:55 AM
My training split at least until I get back in the game is:
Once I get back up to where I was, I will most likely move back into DC.
10-01-2007, 10:25 AM
This is Fridays workout.
Flat BB Bench: 225x10 - 225x14 - 245x8 - 275x5
Incline DB: 90x12 - 100x8 - 100x8
Dips: BW+45x12 x10 x8
Cable Crossovers: 120x12 x8 x8 x6
Upright Dips: BW x18 x14 x11
DB Extensions: 60x12 - 80x8 - 95x6
DB Kickbacks: 30x12 x12 x10
Explosive numbers aren't anything to get orgasmic about, but endurance was very solid throughout..
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