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Beelze training log

Woot. Someone's starting to look like a powerlifter ;)

Edit: woot, is that an inzer shirt?! :lol: where are your chucks though man??
 
exnihilo said:
Woot. Someone's starting to look like a powerlifter ;)

Edit: woot, is that an inzer shirt?! :lol: where are your chucks though man??
Click to expand...

i wore chucks the first day. not optimal for long walks down the boulevard, so i soon changed. and yeah, that's an inzer shirt. those camo shirts are the most comfortable ones i have.
 
6/6/06 - chest/shoulders/tri's/back
battling the preliminary stages of a nasty cold and just coming back from vacation, so i have a couple cards stacked against me at the moment. nevertheless, a good workout.

flat bench (index on ring, elbows flared)
bar x 30
(2) 135 x 15
185 x 10
230 x 24 PR :D(guess the higher rep scheme is starting to come together)
230 x 16
90 second stretch with 95's

BTN smith
135 x 10
225 x 17 PR:D
60 second stretch

reverse grip flat bench smith (first time ever)
135 x 10 (index on ring)
225 x 16 (index on ring)
225 x 14 (couple inches in)
135 x 15 (couples inches past the ring)
60 second stretch with 55's

thoughts on where the best location is for hands on reverse grip? :type:

hammer pulldowns, palms in, emphasis on lats(first time ever)
90 x 10
180 x 10
270 x 10
60 second stretch

GM's
135 x 10
225 x 8
275 x 3
belt
345 x 10 PR :D(9 pretties, 1 ugly)

20 mins cardio
 
6/8 - quads/hams/forearms/bi's/calves
still battling a cold.....

leg press
rack x 20
200 x 10
400 x 10
690 x 8
960 x 3
wraps
1445 x 7 PR :D(fail on 8)
90 second stretch

lying leg curls
100 x 8
180 x 5
270 x 10 PR:D
60 second stretch

behind back barbell forearm curls
185 x 23 PR
185 x 12

rope curls
100 x 20
150 x 10
200 x 5
280 x 14 PR :D(rest pause after 8 and 11)
60 second stretch

standing calves
5 sets of 10

crunches on decline bench
125lbs dumbbell x 20 PR:D

20 mins cardio
 
Notice you have been regularly including 20 min cardio at the tail of your sessions. Have you noticed any diff in your training, health or overall state of being from this?
 
we'll see in 3 weeks. getting bloodwork done. the only factors that have changed from last bloodwork was cardio and flax oil, that was about 3 months ago. it wasn't bad but my HDL was a tad low and LDL was above average.
 
6/9 - chest/shoulders/tri's/back
hammer iso-wide
90 x 20
180 x 10
270 x 10
360 x 8
470 x 20 PR :D(rest pause after 12 and 16)
90 second stretch with 95's

hammer military
90 x 10
180 x 3
270 x 3
410 x 3 PR :D(wrist turned on the bottom of 2, and screwed my head up, probably would have gotten 4 if it wasn't for that).
60 second stretch

straight bar pressdowns
100 x 20
120 x 10
150 x 10
200 x 3
240 x 3
300 x 10 :D
60 second stretch with 55's

rack chins
BW x 6
add 270lbs x 9 PR:D
add 135 x 14
60 second stretch

hypers
90lbs x 20 PR:D

no cardio, back was too pumped from hypers.

5 out of 5, take that chuck norris. :trout:
 
I see you consider Good AM's as a lower back exercise, rather than a ham exercise (I do too) Does the same bear true for SLDL/RDL's?
 
i think RDL's and GM's are damn near identical. more emphasis on back but my hamstrings definately get a workout too, they're always sore the following day.
 
Beelzie, I have to say something about that pic b/c you are hilarious. Even though their faces are blacked out I can tell everybody else in the pic has a big smile on their face, looking normal. And then you look like you are about to beat the cameraman to a pulp and eat his face.
 
Nah. Beelz is the biggest teddy bear in satan's army. Don't let the harsh, mean exterior fool you... Under all that there's a sensitive, intelligent, good hearted young man :lol:
 
exnihilo said:
Nah. Beelz is the biggest teddy bear in satan's army. Don't let the harsh, mean exterior fool you... Under all that there's a sensitive, intelligent, good hearted young man :lol:
Click to expand...

I know. It's because he ate some poor, intelligent, sensitive young man's heart.

:smite:
 
Mulletsoldier said:
Beelzie, I have to say something about that pic b/c you are hilarious. Even though their faces are blacked out I can tell everybody else in the pic has a big smile on their face, looking normal. And then you look like you are about to beat the cameraman to a pulp and eat his face.
Click to expand...

just had a huge meal, was experiencing gas. :D
 
exnihilo said:
Nah. Beelz is the biggest teddy bear in satan's army. Don't let the harsh, mean exterior fool you... Under all that there's a sensitive, intelligent, good hearted young man :lol:
Click to expand...

like a good buddy of mine once said when someone described him as a big cuddly bear:
"true, but even a koala bear will fvck you up if you rub him the wrong way."
 
Beelzebub said:
like a good buddy of mine once said when someone described him as a big cuddly bear:
"true, but even a koala bear will fvck you up if you rub him the wrong way."
Click to expand...

:lol: that quote is amazing...
 
Yeah but you'll be thinking to yourself the whole time..I'm getting my ass kicked by this cute big ole teddy bear. And you limp away with broke ribs and a warm fuzzy in your stomach.

Koala bears are cool!
 
5/12 - quads/hams/forearms/bi's/calves
squats
(2) 135 x 10
225 x 5
315 x 3
belt
405 x 1
belt/wraps
465 x 8 PR :)(fail on 9, was expecting at least 10 but oh well)
90 second stretch

RDL's
135 x 3
225 x 3
315 x 3
405 x 1
belt
485 x 5 PR:D
60 second stretch

dumbbell wrist curls
65's x 12 PR:D
50's x 14
60 second stretch

standing alt dumb curls
35's x 8
50's x 5
65's x 20 (rest pause after 11 and 15)
60 second stretch

seated calf raises
90 x 10
(5) 180 x 10

20 mins cardio
 
kwyckemynd00 said:
Looks like you're stickin' pretty strict to the one working set rule... are you doing' the 3 day or 4 day program?
Click to expand...

most of the time, occasionally i'll drop the weight and do a burnout if i get a wild hair up my ass. i do a m/t/t/f split where each muscle group is worked twice a week.
 
6/13 - chest/shoulders/tri's/back
hammer decline
(2) 90 x 20
180 x 10
270 x 10
360 x 8
470 x 28 PR :D(rest pause after 19 and 24)
60 second stretch with 100's

military barbell
135 x 10
185 x 3
235 x 15 PR:D
60 second stretch

smith CGBP
135 x 10
225 x 10
325 x 8 PR:D
225 x 18
60 second stretch with 55's

wide d-handle pulldowns TUT 2/2
150 x 10
200 x 5
250 x 20 PR :D(rest pause after 13 and 17)

hammer low rows
90 x 10
180 x 10
360 x 15 PR:D

weighted crunches on decline
125's x 22 PR:D

20 mins cardio

6 out of 6, kinda makes up for my disappointment yesterday.
 
Beelzebub said:
most of the time, occasionally i'll drop the weight and do a burnout if i get a wild hair up my ass. i do a m/t/t/f split where each muscle group is worked twice a week.
Click to expand...

Nice...I'm doing somet hing similar, but not calling it DC :d

m,t,th,f and i hit each bp with about 3-4 sets and thats it. I've been back in the gym two weeks after a long, long,long layoff with only a few short visits back to the gym and my strength is up 20lbs on bench reps (no supps), so I'm coming back faster than anticipated even with the diet being sub-par. I think frequency is a big factor in training.

Well, off to train a client. See ya :clean:
 
I was thinking that DC really isn't that different than Body-For-Life, which was my intro to bodybuilding. Only real difference I see is that the warmup sets are a bit more intensive so that with BFL there is more than just 1 work set. Of course, the stretching, rest-pausing, etc makes DC a bit tougher, but still similar.
 
we've got to find a new victim, it's not as fun when nate isn't around to defend himself. glen and ubi have left too. who's next???
 
6/15 - quads/hams/forearms/bi's/calves
computer has been ****ing up lately, couldn't stay on for more than 3 seconds yesterday.

hack squats
rack x 20
90 x 10
180 x 10
360 x 6
540 x 3
wraps
900 x 5 PR :Dof 40lbs
90 second stretch

hammer leg curls
45 x 10
90 x 3
135 x 15
60 second stretch

dumbbell wrist raises
35's x 20 PR:D

straight bar curls
bar x 20
75 x 6
115 x 3
155 x 3 PR:D
115 x 21 PR :D(rest pause after 12 and 18)
60 second stretch

donkey calves
5 sets of 15 with 400lbs (stack)
60 second stretch
__________________
 
Beelzebub said:
we've got to find a new victim, it's not as fun when nate isn't around to defend himself. glen and ubi have left too. who's next???
Click to expand...

Drew still floats around... but he's almost too easy. :D

Damn Beelze... nice PR's and a ish load of em too --- were you motivated last night or something?
 
i'm still irritated about the last squat session (even though it was a PR) so i've been compensating for it every way possible. good news is i figured out my problem though. not sure when i started it because i didn't used to do this, but lately i've been angling my feet out more, close to 45 degrees, whereas before they were hardly angled at all allowing me to sit back further. it's all good now though, problem solved.
 
Beelzebub said:
i'm still irritated about the last squat session (even though it was a PR) so i've been compensating for it every way possible. good news is i figured out my problem though. not sure when i started it because i didn't used to do this, but lately i've been angling my feet out more, close to 45 degrees, whereas before they were hardly angled at all allowing me to sit back further. it's all good now though, problem solved.
Click to expand...

Nothing wrong with angling your feet out. It's actually useful for a lot of people to help them push their knees out. Practice pushing your ass back as far as possible, arching your back as much as possible, and pushing your knees out as much as possible. Your body should be like a slingshot, your hips are the area of greatest tension, and when you break parallel you let them "snap back" while pushing your chest and back up and keeping your knees pushed out.
 
true, but i've noticed i get more hip tension and glute involvement when i don't angle as much thereby making the squat that much easier, especially out of the hole. when my feet were ~45 degrees, i felt it more in my knees and quads. good for bb'ing, bad for big numbers. works for me anyway ;)

6/16 - chest/shoulders/tri's/back
flat bench (index on rings)
bar x 30
135 x 20
135 x 10
185 x 10
235 x 26 PR:D
235 x 18
70 second stretch

BTN smith military
135 x 10
235 x 18 PR:D
60 second stretch

RGBP smith (pinkies on rings)
135 x 10
235 x 18 PR:D
235 x 15
60 second stretch

hammer pulldowns (palms in)
90 x 10
180 x 10
320 x 10 PR:D
60 second stretch

GM's
135 x 10
225 x 6
275 x 3
belt
355 x 8 PR :D(form would have suffered if i pushed it any further)

5 out of 5
 
you guys still do squats? Pssssshhh... Spinning classes is all you need fellas.

Any of you people ever get strange pains and buzzing numbness in the distal biceps tendon/brach/elbow-pit area of your arms during any heavy pronated or hammer grip move? I've been encounterint it off and on lately, especially in regards to back training. Some say tennis elbow, some say distal biceps tendon problems... All I know is that it is aggravating and really screws up my following training days when I get it.
 
i only get it after making drastic strength gains, like if i bulk and gain 10 or more lbs during that period, so that could semi be equated to being on
 
beez, can you check my log to make sure i am doing everything correctly since i am trying to follow your program.
 
Beelzebub said:
latent homosexuality disorder

:D
Click to expand...

... NOOOooooOooOooooOooooOooooOOOoooo Mendooozzzaaaaa

Wishful thinking much? :D

check out my steel plate-like glutes.. looks like I even have rivets in them... fvck yeah! fvck YEAH.
:good:
over
 
6/19 - quads/hams/forearms/bi's/calves
leg press
rack x 20
200 x 10
400 x 10
690 x 8
960 x 3
wraps
1465 x 6 PR :D(fail on 7, i'm catchin' ya butterbean)
90 second stretch

lying leg curls
100 x 10
180 x 3
280 x 8 PR:D
60 second stretch

behind back barbell forearms curls
205 x 15
135 x 30

hammer grip rope curls
100 x 10
150 x 10
200 x 3
280 x 14 PR :D(RP after 8 and 11)
60 second stretch

standing calves
200 x 10
300 x 10
400 x 10
300 x 12
300 x 10
300 x 10
60 second stretch

20 mins cardio
 
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