***b-Jack*** Workout Log~
- 07-15-2007, 08:52 PM
- 07-15-2007, 09:03 PM
- 07-15-2007, 09:04 PM
07-15-2007, 09:48 PM
07-16-2007, 04:54 PM
Ok, killer workout today. Only neg was that I had no spotter at all, till the very end on Decline BB Bench (made a new friend..aww).
Incline DB Press: 45x10 - 75x8 - 95x12 - 100x12
Flat BB Bench: 135x14 - 175x8 - 245x12 - 265x10
^^^^^ Was just scared to go higher because I didn't have a spotter and I didn't wanna risk injury or anything like that at all.
Decline BB Bench (finally had a spotter): 195x14 - 245x12 - 265x6 - 315x3
Cable Crossovers (with the cables set kinda low so as to focus lower pecs): Don't really know how to list this weight. Its 100 on the cables and I did 3 sets of about 12-15 reps.
Deads (gonna start workin these more) 135x10 - 315x8 - 345x6 - 375x3. I know these are horrible and not in line with the rest of my body, but that is bc I took about a yr break from them due to injury, starting back real slow and going to be very careful, so eat me.
WG Pullups: BWx12 - BW+45x10 - BW+90x8 *** I supersetted these with WG Pulldowns: 225x10 - 225x8 - 225x6
Reverse Pushups (lying on the ground, holding a smith bar on the 2nd to the bottom rack pulling myself up): 45 plate laying on my body x15 x12 x12 x10.
07-17-2007, 04:05 PM
Quads: Free Squats 135x15 - 195x8 - 225x6 - 315x8...all done with absolute perfect form and below parallel.
Hams: Cybex Squat Press (w/ feet at very top, pushing with heels)
10 plates x15 - 12 plates x8 - 14 plates x6 - 20 plates x8 - Rest pause(15 sec) x3 - Rest Pause(15 sec) x1
Bi's: DB Curls 45x15 - 50x8 - 50x6 - 70x6(these hurt pretty bad, wrist started hurting real bad in my stretches, nevertheless lot of weight)
Calves: Seated Calf Raise Machine - 2 plates x15 - 3 plates x8 - 4 plates x8.
I didn't include my after stretches in any of these, but I did do them. As you guys can see I am moving to DC training for a while. See what I can do.
Please Ubi/Beelz feel free to comment/criticize anything. Aim is strength here. Next time I am going to hit a 20 rep working set on my squats, just didn't feel up to it today.
07-17-2007, 04:07 PM
07-17-2007, 04:39 PM
07-17-2007, 10:19 PM
Strong work all around.
how are you liking the stretches... at first they are brutal... if you do them right.
07-17-2007, 10:34 PM
Also, with DC -- technically your only supposed to work one exercise per body part. Well what if you are doing say---chest, where there are really 3 specific parts to it, how do you work around that?
07-17-2007, 11:01 PM
You do one exercise for chest.. the reason why you have 3 days is for your 3 favorite variations of that specific bodypart.
Three specific parts to the Pecs? Pectoralis Major and Pectoralis Minor.. I count two.. and in reality you work the pectoralis fully with any of the movements, be it incline, flat, flyes, or decline.. just stimulating the fibers in a different way... this is my understanding.
the after stretches are the DC based ones I was asking about.. they are painful.. designed to stretch the fascia and faciliate recovery.
brutal.. the chest one in particular is very painful at first...
Last edited by Ubiquitous; 07-17-2007 at 11:49 PM.
07-17-2007, 11:29 PM
07-18-2007, 10:02 AM
just checkin in.
1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
Sponsored by USPLabs
Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
07-18-2007, 01:24 PM
I will see if I can find a link for ya
07-18-2007, 01:25 PM
07-19-2007, 05:17 PM
OK guys...great workout today.
Chest/Delts/Tris/Back Thickness/Back Width
Chest: Flat BB Press.
135x12 - 175x8 - 225x3 - 245x2 - 265x12<<<-----yeeeeuh!
Delts: Front Shoulder Press.
135x10 - 155x4 - 175x12<<<-----Felt Great.
Tris: V-Bar Pressdowns.
100x12 - 160x3 - 210x12<<-----PR
Back Thickness: Deads
135x10 - 175 x 6 - 225x3 - 295x12<<---as sad as it is, PR
Back Width: Lat Pulldowns.
130x12 - 180x4 - 245x10 RP x 4 x3 x 1
Overall Workout was very very fulfilling. Deads are rocketing up, I will be repping 405 in no time, I just have to stick to them which I plan to do. My goal is in two month to be repping 405 x8-10, and I know I can do it. Tricep Pressdowns felt goooood. Thats some heavy weight...
07-20-2007, 10:33 AM
07-20-2007, 01:35 PM
07-20-2007, 05:30 PM
Did light leg work today guys I can tell my CNS is a bit tired and ready for a long weekend, but I couldn't take an off day.
Squats: Barx20 - 175x8 - 225x3 - 265x12<<<----like I said...light day.
Leg Curls: 100 x10-x8 - 180x5 - 200x10
E-Z Bar Curls: Bar x20 - 95x12 - 135x12
Standing Calf Raises: 100x20 - 150x8 - 230x14
Behind Back Reverse F-Arm Curls: 135 x10 x10 x14
Like I said, just an easy - taking it light day, but didn't wanna not train bc I have an itch that won't let me skip. Next w/o will be on Mon.
Have a great weekend guys!
07-21-2007, 03:03 PM
Mace, you can PM me and I can send you some info in an email that you provide. It's an interesting method that people have been using with great success for a while.
BJ come back and wreck shop on Monday god damn it.
Sometimes it's better to not train if you're going to half ass it.
*cough* fire under ass *cough*
07-21-2007, 06:51 PM
07-22-2007, 10:25 PM
07-22-2007, 10:31 PM
Adding some size you hairless bastard. Is that dymatize back there? **** is delicous... thanks for reminding me. I forgot all about that.
your fridge opens from the right side? You know what that means right? You might as well have a parrot on your left shoulder if you know what I'm sayin'.
Coming along nicely though BJ. Start blasting those shoulders sugarpants. Your arms are pretty dominant!
07-22-2007, 10:34 PM
07-22-2007, 10:37 PM
07-22-2007, 10:37 PM
07-22-2007, 10:39 PM
07-22-2007, 11:20 PM
ya that looks really good i am sure after a while of doing what your doing you will be where you want.
07-22-2007, 11:45 PM
07-23-2007, 10:56 AM
07-23-2007, 10:57 AM
07-23-2007, 02:59 PM
07-23-2007, 03:09 PM
ya your probably will, i want to loose more of my body fat idk what my % is but i wanna loose some and bulk up.
07-23-2007, 05:22 PM
07-23-2007, 07:09 PM
Chest/Shoulders/Tris/Back Thickness/Back Width
Good workout today, nothing spectacular. But good, I increased in reps on mostly all my exercises so I will be going up in weight Thurs, or next week.
Chest: Incline DB - 50x10 - 70x10 - 80x8 - 100x3 - 100x14--RP--Flat DB 90x12
Shoulders: Seated Military DB - 20x14 - 60x6 - 80x3 - 80x12
Tris: CG Bench Press - 135x10 - 175x5 - 225x3 - 225x8
Back Thickness: T-Bar Rows - 3 plates x10 4 plates x8 - 5 plates x3 - 5 plates x10
Back Width: WG Pullups - BW x12 x10 x8 <---- real hard today...dunno why...just felt spent by the end of the W/O.
So like I said...overall good workout...solid -- nothing spectacular --- still good numbers though.
07-23-2007, 07:12 PM
Ubi/Beelz: I was thinkin about running Mon/Tues - Wed=off - Thurs/Fri
You guys see any probs with that, as long as I am getting a good 8-9 hrs sleep per night?
07-23-2007, 07:38 PM
I guess, I know Beez had it like that for a while, as did I. I know I was very close to overtraining though. I was getting lethargic and after 6-8 weeks stopped hitting PR's. You would probably fare well with a week off after 5-6 weeks of that schedule.
07-23-2007, 07:45 PM
07-23-2007, 08:38 PM
It was probably just sufficient.. I had 6-7 hours a night on average.. I still do for the most part... but it's not as much as I would have liked when I was doing that frequency..
07-23-2007, 08:46 PM
Then I will probably stop DC altogether and take about 3 weeks training one body part /day and keep it sorta light. Then start back full force.
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