Kleen BLASTS OFF DC Style w/ Asteroid Stack at his back!
- Thread starter MrKleen73
- Start date
GoHardOrGoHme
Board Sponsor
Today has been insane regarding being busy. I don't have much time but this is the workout as it went down. Not unhappy with it at all. None of these have prior log entries.
BB Curls 15-25 RP 115x12-5-2 =19 Was very happy with this number.
Reverse Curls 11-20 SS 65x14, had no idea where I would land on these. First time I have done with any wait since getting the bad tendonitis. Was a little sensitive but felt good.
Seated Donkey Raise 10-12ss 460x12 Controlled up, 5 seconds down. 30 second stretch at end. Plate started cutting into shoe so stopped the stretch. I got big calves anyway. I may have to ease up on them.
Lying Leg Curls 110x12 hamsting started to sting a tiny bit the last 2 reps, chose to leave as a single straight set. Also killed intentions of doing Zerchers for quads. Didn't trust it for squatting movements.
Leg Press 8-12ss 675x14 Yes I know this was light. However I had my feet so low on the platform my heels were hanging off the bottom a tiny bit. Gave me the ability to get great flexion of the knee while holding my upper back of the back pad to save the tattoo. On 14th rep I had to push hard enough my upper back touched the pad so that was the end of the set. Next time back up to 18 plates at a normal foot position.
LP Widow Maker 20 reps 585x20 this was a great weight for the widow maker.
All in all I really enjoyed the workout had a great pump and left the gym feeling like I accomplished something.
Pumping it out one lift at a time. I would like u to realize 675 is light for you...not everyone. Pat urself on the back you're a beast!
thundergod
Well-known member
I love making the Leg Press into a widowmaker set. Feels much safer than squats. Makes one more confident to push to total all-out failure. Which is a must with any widowmaker set. :bigok:
DreamWeaver
Legend
Squats are fine in a cage to failure, you just have to set the safety bar high enough.
Does DC call for a straight set them a widowmaker... I thought it was just the straight set.
MrKleen73
Legend
LOL... you said 675 was light, and here I was all stoked I moved 630 for reps today.
Shoot as long as your legs are that is a lot of weight. However somewhere recently I slammed out like 9-10 with 20 plates on there
Thanks! I was thinking more for me weightwise. After smashing the 20 plates recently having 14 plates on seemed light. I could definitely use the 675 for a widow maker if I could have braced my back against the pad.
Gracias Sir!
It does feel safer, but I love the squats widow maker, I am light enough to get away with it. You are up there in that weight range Dante recomends doing the widowmakers on machines for safety.
I agree on the squats when done right and IF you are experienced enough with with them. In DC, Dante the guy who came up with it recommends for those giants above 250 to do them on some sort of machine. Said there is so much muscle that you could end up gassed under a heavy weight during the widow maker and be face down on the floor after the set.
The Widow Maker is a straight set of 20 with a very heavy weight for 20. IE to complete the set you will find yourself doing 16 then standing there for a second or two gasping then 17, gasp, pant,18... IE you feel like you are going to die trying to get through to 20 when you would normally probably have put it up at 15 and called it a good set. So it is and it isn't just a straight set. More like a straight set with psuedo rest pauses becoming a necessity just to complete the 20, of course you never rack the weight until 20 you just lock out for a few seconds to recover enough for one more rep, and repeat that until you get to 20. They do have straight sets in DC and they just call them straight sets, they are on calves, forearms and back thickness exercises. However on Hammer Strength row movements I have still been doing the rest pause because the danger level is drastically lowered.
AZMIDLYF
Legend
You do a very heavy straight set in the 6-8 rep range...rest 2-3 minutes and then hit up your widowmaker set of 20 with the lower weight DW.
A_I_Sports_Nutrition
AI Sports Nutrition
Awesome bro very impressive indeed.
DreamWeaver
Legend
yah I know what a widowmaker is but I noticed he was doing a straight set at a higher weight first then the widowmaker. This is different I believe.
orbitron3000
Active member
lol 675 is light...BEAST!!!!
MrKleen73
Legend
Oh okay, yeah heavier straight set first like he said then the widow maker. No rest pauses on quads or back thickness. Back thickness gets 6-9 then 9-12, quads get straight set then a widow maker.
LOL Thanks!
Heading to the gym guys! Woo to the mutha fuggin hoo!!!!
DreamWeaver
Legend
My poor old fuggin legs.. this is really gonna hurt... :grumpy:
DreamWeaver
Legend
Yah these must be faster... :veryhappy:
MrKleen73
Legend
Day 29 - Frustration sets in.
Don't have much time again so I will just put my weights up and notes regarding lifts and circumstances surrounding.
Smith Incline bench - scratch that, during warm up felt my tattoo getting too much pressure. No back pads allowed today. Chose cable crossovers.
Cable Crossovers - 120per sidex13-4-3 =20 Already frustrated by having to change exercises to isolation, failed to notice I smashed this lift until after.
Rack Chins 60x15-5-3 =23 last time 45x14 WAY UP but I used wraps this time too.
Wide Grip Upright Rows 155x4, 135x7-1 last time 155x13, I just failed on this but after getting all pissy about it I realized it had a ot to do with smashing my forearms and bis yesterday and not having time to recover. That and my dumb butt forgot to do triceps in between. Amazing what frustration will do eh?
Hammer Low Row 135x9x6x3 =18 this is up from last time too I think. Hams still to tight for rack deads.
Well that is it. Very frustrating even though in reality I smashed a lot of it.
Gotta run. Have a great day everyone.
Don't have much time again so I will just put my weights up and notes regarding lifts and circumstances surrounding.
Smith Incline bench - scratch that, during warm up felt my tattoo getting too much pressure. No back pads allowed today. Chose cable crossovers.
Cable Crossovers - 120per sidex13-4-3 =20 Already frustrated by having to change exercises to isolation, failed to notice I smashed this lift until after.
Rack Chins 60x15-5-3 =23 last time 45x14 WAY UP but I used wraps this time too.
Wide Grip Upright Rows 155x4, 135x7-1 last time 155x13, I just failed on this but after getting all pissy about it I realized it had a ot to do with smashing my forearms and bis yesterday and not having time to recover. That and my dumb butt forgot to do triceps in between. Amazing what frustration will do eh?
Hammer Low Row 135x9x6x3 =18 this is up from last time too I think. Hams still to tight for rack deads.
Well that is it. Very frustrating even though in reality I smashed a lot of it.
Gotta run. Have a great day everyone.
thundergod
Well-known member
Yeah, I do Machine Squats. I'm not on a DC program at the moment. So I also get to toss in Hack Squats, DB Squats, Leg Presses, and lots of isolation moves.
But when I was doing a DC routine, I did my widowmakers on the Machine Squats as Dante recommends for "giants" like myself. ha ha
I love the way you described these widowmaker sets. They are a psuedo-restpause set.
These are the old " 20-rep breathing squats" that were popular back in the 1960's even. They've been around for awhile. Just like all the DC principles. :bigok:
thundergod
Well-known member
120 lbs. per side on cable-crossovers??!!! :jaw: :261:
DreamWeaver
Legend
That would pull my shoulders out of the socket!! :grumpy:
A_I_Sports_Nutrition
AI Sports Nutrition
Irish Cannon
Legend
Is that one of those triple-pulley systems that lightens the weight by ~50%? I've used some like that; 120lbs is a hell of a lot if it's not.
GoHardOrGoHme
Board Sponsor
Kleens bones are made of hardened muscle....it has the same density as steel and 5x the strength. His ball and socket joints have merged making it impossible for dislocation...and the density of his muscle make it virtually impossible to tear.
He is currently being studied by science as the next step in human evolution.....
Thats all i have to say about 120lb cable flies......that's ridiculous
He is currently being studied by science as the next step in human evolution.....
Thats all i have to say about 120lb cable flies......that's ridiculous
GMG760
Well-known member
The 6 million dollar man... WE CAN REBUILD HIM!
hman85
Well-known member
We have the technology!
MrKleen73
Legend
Yeah when I read the site there I liked a lot of how he used old school principles. He put several of them together pretty well but the whole DC is the only way to get big thing is not even close to being a reality. I really enjoy this workout for my ego, but I don't feel I get enough stimulation the further I go on with it. Honestly this truly is almost a deconditioning from my normal workout. It is fun, and I enjoy doing the stretches too. However Spyder stretching was even more brutal than this. You probably remember that one. Were as soon as you finished the set you would use the same weight to stretch yourself. So if you benched 90 lb dumbells you stretched with 90 lb db imediately after the excercise no break. Yet there is always and option to do other things not just Dante's way. LOL
You are not kidding.
Thanks guys! Flyes, Pec Dec, Straight Arm Pec Deck, and Cable Crossovers are a strength of mine. I do my crossovers with with my arms almost straight too. Maybe like 15-20 degrees away from straight at the elbow, not bending over and doing a cable bench press like I see other guys trying to go heavy doing.
Honestly I don't think so, It felt the same as any other time I have done them on any crossover machine. I have always been extremely strong on cable work for chest. I beleive it is one of the most under used mass builders. Everybody always does them for shape. I use to have one of my chest days only heavy ass cable work. Last year before my show to improve my most muscular I would hold 100 lbs per side flexing in the "crab" position for a minute. I always do a very long negative on my last rep too I just love crossovers.
That is some funny ish!!!!
Start with my tendon and my rib that keeps popping out of my sternum.
Does that include titanium joints and airplane cable tendons?
A_I_Sports_Nutrition
AI Sports Nutrition
Keep up the great work. Bro you do a very detailed log I really enjoy following I get a lot of good info.
MrKleen73
Legend
Now that you have said this I am going to have to go and hook a 20 lb db to the d clamp on the cable with the pin set at 20 lbs and see if the dumbell pulls the weight or if they balance out. You done got all up in my head. LOL
MrKleen73
Legend
Thanks D!
thundergod
Well-known member
You keep poundin' away like a god-possessed. Thunder-likey!!! :smite::hammer:
Keep this up and I may have to make you an official Berzerker Of Odin!!!! :box:
Keep this up and I may have to make you an official Berzerker Of Odin!!!! :box:
MrKleen73
Legend
Will Do! I will be hitting up the gym for an evening workout tonight. Was up late shopping so an attempt at the snooze bar ended in first alarm accidentally being slapped off. LOL
A_I_Sports_Nutrition
AI Sports Nutrition
GMG760
Well-known member
lmao
MrKleen73
Legend
Day 32, Smashed this workout! Log book left crying...
Man I had a friggin great workout last night. I just abused my log book left it with an inferioirity complex ofter this last workout. Let me lay it down for ya.
Drag Curls - 95x10-4-3 =17 this was my first time for this lift however great pump off of this.
DB Hammer Curls 60x12 log = 60x10, up two reps, going to 65s
DC Biceps Stretch 60 seconds - stretch was nice and deep this time around.
Standing Donkey Calve raise machine - 360x12 done with a 5 second negative
Weighted Calve Stretch 45 seconds OUCH!
Sumo Leg Press - 675 or 14 plates x15-5-3 = 23, log entry= 495x26 HUGE INCREASE!!! Up 180 lbs and only lost 3 reps Hell Yeah!!!
Hack Squats - 345x14, log book 315x14 up 30 lbs no reps dropped!!!
Widow Maker 245x20 log book 225x20 20 lb increase.
Quad stretch 70 seconds, legs were trembling this felt so good!
HMMMM Does anyone else think I am PRIMED for lifting? Possibly that PRIME is making me more PowerFULL, all the while keeping me a state of Anabolic Pump?
SO yeah, I really enjoyed this workout, it was rocking. Was tearing up stuff left and right.
Man I had a friggin great workout last night. I just abused my log book left it with an inferioirity complex ofter this last workout. Let me lay it down for ya.
Drag Curls - 95x10-4-3 =17 this was my first time for this lift however great pump off of this.
DB Hammer Curls 60x12 log = 60x10, up two reps, going to 65s
DC Biceps Stretch 60 seconds - stretch was nice and deep this time around.
Standing Donkey Calve raise machine - 360x12 done with a 5 second negative
Weighted Calve Stretch 45 seconds OUCH!
Sumo Leg Press - 675 or 14 plates x15-5-3 = 23, log entry= 495x26 HUGE INCREASE!!! Up 180 lbs and only lost 3 reps Hell Yeah!!!
Hack Squats - 345x14, log book 315x14 up 30 lbs no reps dropped!!!
Widow Maker 245x20 log book 225x20 20 lb increase.
Quad stretch 70 seconds, legs were trembling this felt so good!
HMMMM Does anyone else think I am PRIMED for lifting? Possibly that PRIME is making me more PowerFULL, all the while keeping me a state of Anabolic Pump?
SO yeah, I really enjoyed this workout, it was rocking. Was tearing up stuff left and right.
A_I_Sports_Nutrition
AI Sports Nutrition
Very nice workout bro.
GoHardOrGoHme
Board Sponsor
HUGE GAINS!!
Jesus Kleen your smashing the weights as if they offended you. Nice workout. How much longer the stack gonna last you?
Jesus Kleen your smashing the weights as if they offended you. Nice workout. How much longer the stack gonna last you?
thundergod
Well-known member
Damn, you're slaying this shizz bro. Awesome intensity. I love it. Flip that mental switch, put on the "bear shirt" and go all-out fukkin' crazy!!!! :stupid:
You're getting me all kinds of over the top pysched up!! Fired up just doesn't do it justice. :zx11pissed:
I get off so much from training like a madman. My mother used to call me a "maniac". She was totally right.
I can't wait until tomorrow morning. I'm ready for the slaughter!!!! :twisted:
thundergod
Well-known member
There's more interesting things one can accomplish with a donkey..........just sayin'. :hump:
MrKleen73
Legend
Thanks everyone, yeah I had a great one. Upon waking I was informed I was not going to the gym today or tomorrow. Today was chock full of last minute details and tomorrow she said was juat out of the question. So Sat and Sun will be my make up days. Gotta keep the wife happy and heck a lil extra recovery is fine. I will sneak in some pushups tomorrow. LOL
A_I_Sports_Nutrition
AI Sports Nutrition
Always good to keep the little Mrs. happy. Give it hell this weekend.
MrKleen73
Legend
Thanks!, I will be heading to the gym shortly!
MrKleen73
Legend
Day 35 PRIME IN DA HOUSE!!!! HOLY SH*T!!!
Here are my weights. They speak for themselves and I dont have time. Holy Sh*T Boyz PRIME is in full effect!!!!!!!
H.S. Flat Bench 13-20 RP last 145x16, 145x15-2-1 =18 Up 2, 3 up in initial reps
H.S. Iso Pull Down 13-20 RP last 150x16, 150x15-3-2 =20 +4reps
H.S. Shoulder Press 15-20 RP last 90x22, 115x10-2-1 =13 +50 lbs
H.S. Dip Machine 15-20 RP last 290x14, 290x15-3-2 =20 5 up on initial set 6 up total
HS Rows 13-20 RP last 180x16, 180x15-3-3 =21 +3 reps initial up 5 total
Oh yeah, weighed myself today and I am 207.5 a little smoother but have definitely put on good muscle mass too.
Here are my weights. They speak for themselves and I dont have time. Holy Sh*T Boyz PRIME is in full effect!!!!!!!
H.S. Flat Bench 13-20 RP last 145x16, 145x15-2-1 =18 Up 2, 3 up in initial reps
H.S. Iso Pull Down 13-20 RP last 150x16, 150x15-3-2 =20 +4reps
H.S. Shoulder Press 15-20 RP last 90x22, 115x10-2-1 =13 +50 lbs
H.S. Dip Machine 15-20 RP last 290x14, 290x15-3-2 =20 5 up on initial set 6 up total
HS Rows 13-20 RP last 180x16, 180x15-3-3 =21 +3 reps initial up 5 total
Oh yeah, weighed myself today and I am 207.5 a little smoother but have definitely put on good muscle mass too.
thundergod
Well-known member
You are totally kicking ass and taking names with this DC training dude!!
I've never seen such increases in such a short time frame.
Keep treading into unknown waters brotha. That's where the treasure lies.....
I've never seen such increases in such a short time frame.
Keep treading into unknown waters brotha. That's where the treasure lies.....
A_I_Sports_Nutrition
AI Sports Nutrition
Damn good workout bro. Very impressive.
Army Guy
Well-known member
Great numbers Kleen!!! Sorry I have been away, but good news is I leave Iraq tomorrow morning!!!!!!!!! We will be in Kuwait for about a week or so, but that is better than here. Thanks for all your support, and to all the guys following you here as well, DW, IC, TG, GH, and everyone else! Will be out of the net for a bit, but look forward to catching back up in a few days.
AG
AG
MrKleen73
Legend
I have to admit I am boggled at some of the jumps I am seeing here. Each day in the gym is a surprise. Giving it all I got for one good set of me trying my best to beat my best. Something clicks on the workset. My Warrior Spirit comes out and there is nothing else in the world but that next rep, and the weight that is waging war against my efforts.
You'll get a laugh out of this. I get so mentally into it that yesterday when I beat my total on my first set of Hammer Strength dips I jumped up and yelled "WHAT NOW BITCH!!!!" My wife kind of looked at me startled and I realized I had my headphones blaring Symphony of Destruction and yelled it loud enough the whole gym looked to see if I was mad at someone. LOL
Was awesome, I was feeling it the whole way through. Hopefully legs comes out the same way today. It being a back to back and all.
Congratz!!!!!!
Man I am excited for you and yours. So happy to hear you are going into Kuwait for the remainder of your time over there. Much safer. Come back home to us man, you are a modern hero and I hope you are aware of that!!!
A little mood music to get ready for the gym.
[ame="http://www.youtube.com/watch?v=2INatTdrO1I"]YouTube- Element Eighty - Slackjaw[/ame]
thundergod
Well-known member
Awesome song!! And great story.