DC Training Log

[mfbb]

when you come back around to workout 1a for instance you should beat your last 1a workout weight/reps. If you cant you have to pick a new excercise to replace it. DC makes it easy to monitor weights and reps as well because you only do one real workset. I cant wait for my workouts to come back around so i can try to beat them.

mfbb, i was just asking how you know what weight to use for your workset. Is 70% of a 1 rep max a good number or do you just go by what you think you can get at that rep range? I dont want to try a weight to light or to heavy and waste my set.

trail and error i guess?

thanx UNC...tryin my best here lol
yea pretty much trial and error. sometimes i end up going a little lighter than planned but with the rest pausing it still toasts the muscle pretty good. like you said next time you get around to that exercise you have to beat it either by reps or weight to it is really motivating.

[Frank Reynolds]

yea so like whats the goal with this..

to bump the weight up. or more so beat the reps you got beforehand on other workouts?

or of coures just do both right


when do you move up a weight. thats what i have no idea one this routine. the goal is like 8 reps first set right? i did more then 8 reps for some things so i should bump up alittle?

It really depends. If the last time you did the specific workout you were at say the bottom of your rep range(11rp) you could keep weight the same and try to beat the logbook via reps. I always try and beat it by atleast 2 reps. When i get to the upper limit of where i want to be in rep range, i add weight. However sometimes if i got like 13rp last time, i will add a small amount of weight, and still try and beat it by 2 reps or so.

Check out my epistane log.. I have to update it but it will show you more or less when i was adding weight and why.

[nycste]

It really depends. If the last time you did the specific workout you were at say the bottom of your rep range(11rp) you could keep weight the same and try to beat the logbook via reps. I always try and beat it by atleast 2 reps. When i get to the upper limit of where i want to be in rep range, i add weight. However sometimes if i got like 13rp last time, i will add a small amount of weight, and still try and beat it by 2 reps or so.

Check out my epistane log.. I have to update it but it will show you more or less when i was adding weight and why.

gotcha ok cool

GUYS MY BODY HURTS

FEELS GREAT.. well lat pain doenst but most body feels nice and abused !!! grow me grow

[mfbb]

yea bro DC fcuks up ur lats...they never get sore only from DC

I'm assuming ur from the city??...cuz I hail from the Dirty Jerzee

[machinehead]

Well, I hail from both

[nycste]

yup NYC. manhattan. howfar u away?

[mfbb]

i'm from north jersey like 15 mins from newark

[scorpiond]

pp - for rest pause, I'd do 80% of my max for the first set shooting for 8 reps (depending on fatigue level). The 70% weight you could do around 13-15 reps with so it'd be too light for a rest pause set. After the first workout you can tweak it to fit your style

mfbb - how long does your chest/shoulders/tri/back workout last? how long do you normally rest between exercises?

[Frank Reynolds]

pp - for rest pause, I'd do 80% of my max for the first set shooting for 8 reps (depending on fatigue level). The 70% weight you could do around 13-15 reps with so it'd be too light for a rest pause set. After the first workout you can tweak it to fit your style

Really depends on muscle group, and exercise. For example on some shoulder, ham, and tri movements I do a bit higher rep ranges for saftey sake. Also when you do DB movements rep ranges should be a bit higher(20-30rp range)

I am in and out of there in a little over an hour in my chest/delt/tri/back day.

[mfbb]

i'm in there abt an hour as well...i take as much time as I need so prob like 5 mins between work sets

[mfbb]

day 2c...kicked some ass today
my hammer preacher curls suck for some reason but whatev

hammer preacher curl- 100 x 9-5-2-static (felt great)
Reverse 1 arm cable curl- 45 x 12
stretch
leg press calve raise on machine (subbed this for seated raises) 195x22
Stiff Leg Deadlift- 225x12
stretch
Leg Press- 20 plates x 10 10 plates x 22 (thats more like it)
strech

[nycste]

day 2c...kicked some ass today
my hammer preacher curls suck for some reason but whatev

hammer preacher curl- 100 x 9-5-2-static (felt great)
Reverse 1 arm cable curl- 45 x 12
stretch
leg press calve raise on machine (subbed this for seated raises) 195x22
Stiff Leg Deadlift- 225x12
stretch
Leg Press- 20 plates x 10 10 plates x 22 (thats more like it)
strech

not bad not bad. just finished my 2a workout too
did horrible on the squatting part of it haha

[mfbb]

it happens my man just keep pushin...ur upper body weights look good u just need to really push urself more on the legs and get to absolute failure

[nycste]

it happens my man just keep pushin...ur upper body weights look good u just need to really push urself more on the legs and get to absolute failure

yea man. i mean the 225x6 wasnt that bad. although still sucks for someone my size.

but the 135x13. shiiit i was only doing 1-2 reps at a time all the way from rep 1 to 13. then at 13 my back starting to spaz or cramp or something and i was like nah im done dont wanna take chance of hurting something

maybe my back hurt from leaning to far foward or back while at the top resting btw reps?

[mfbb]

yea man. i mean the 225x6 wasnt that bad. although still sucks for someone my size.

but the 135x13. shiiit i was only doing 1-2 reps at a time all the way from rep 1 to 13. then at 13 my back starting to spaz or cramp or something and i was like nah im done dont wanna take chance of hurting something

maybe my back hurt from leaning to far foward or back while at the top resting btw reps?

do u use a belt?
and thats why i like to use the smith machine for my 20 repper...i feel its easier to rest when need be...i did my leg presses with 5 plates per side 22 reps w/o rest which was pretty sick but its easier on the leg sled

[Frank Reynolds]

yea man. i mean the 225x6 wasnt that bad. although still sucks for someone my size.

but the 135x13. shiiit i was only doing 1-2 reps at a time all the way from rep 1 to 13. then at 13 my back starting to spaz or cramp or something and i was like nah im done dont wanna take chance of hurting something

maybe my back hurt from leaning to far foward or back while at the top resting btw reps?

Ahh.. just saw this.. Definetly don't want to get hurt. You drinking enough water?

Keep up the good work..

[nycste]

Ahh.. just saw this.. Definetly don't want to get hurt. You drinking enough water?

Keep up the good work..

enuff water should be fine.
thanks

do u use a belt?
and thats why i like to use the smith machine for my 20 repper...i feel its easier to rest when need be...i did my leg presses with 5 plates per side 22 reps w/o rest which was pretty sick but its easier on the leg sled

yes using a belt. cuz im trying to get used to it. im starting to like it but it might be making me not as strong persay ya know.

and yes i decided not to do smith squats and so thats my punishment 13reps gahh. i feel fine now no pain anywhere

[mfbb]

enuff water should be fine.
thanks



yes using a belt. cuz im trying to get used to it. im starting to like it but it might be making me not as strong persay ya know.

and yes i decided not to do smith squats and so thats my punishment 13reps gahh. i feel fine now no pain anywhere

i personally always use a belt and knee wraps on failure sets for legs. it never held me back. ppl can call me a puss but i have good sized wheels and i'm no longer experiencing back and knee pain. all the old school guys i talk to say they regret not wrapping and using belts when they were younger so i heed that advice.

[nycste]

i just realized widowmakers are only done once a rotation im gonna miss them haha

[mfbb]

i do them for every leg exercise but i'm not sure if thats correct??