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Just Having Fun In The Gym!!!

Well X-Dreams gave me a great night sleep so i can almost guarantee that numbers are going to fall today.
 
Workout A

Incline Smith 315x6 / x3 / x2 (up 10 pounds, booya)

Upright Rows 185x8 / x3 / x2 (up 5 pounds)

Close Grip Bench Press 260x6 / x2 / x2 (Second time i've failed on this, so it's time for a new exercise)

Close Grip Pulldowns 295x8 / x3 / x2 (up 5 pounds)

Barbell Rows 280x7 / 215x12 ( Up 5 pounds on max and up 2 reps on widow)

Notes:
- great workout but i'm a little pissed about the close grip bench presses
- went up in weight in almost all exercises so i'm absolutely pumped
- can't wait to buy some supps on tuesday as o-natural is just not cutting it
 
thanks buddy, a little fustrated by that one exercise but i guess it's on to the next exercise.
 
My gripping on CG bench is what usually gives me problems. You tried reverse grip bench? Good tri mass builder.
 
nice. sucks on the CG bench, but when i transitioned to seated dips, i was pretty excited with what i was able to lift.
 
Do you do the seated dips with weights in your lap or on the machine? I tried with them in my lap last week and it was painful. Holding 300 pounds on your lap is not a pleasant feeling.
 
I'm not sure what exercise i'm going to transition to next. I agree that it hurts to have all that weight on your lap as my legs almost feel like their going to hyper extend.
 
yep, on the tris question. I also have decide that i'm going to do incline skullcrushers for my next tricep exercise.
 
h0other said:
Do you do the seated dips with weights in your lap or on the machine? I tried with them in my lap last week and it was painful. Holding 300 pounds on your lap is not a pleasant feeling.
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seated dip machine - you strap yourself in like one of the old car seatbelts (around the waist) and stack the thing up.

i maxed it at 280 and pinned a 45 and a 25 on the other side :) only the 45 showed up on the pic :(

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high reps for sure on the skullcrushers. Elbows get tender already.
 
Yeah make SURE to warm them up ALOT before throwing on the big weight. I made that mistake ONCE about 6 months ago and it still bothers me everytime I do it. I think i did something with the tendons in my elbow. We have a dip machine like that one in my gym, it just doesn't feel right to me. Love the face in it though haha.
 
good, i'm sleeping like a rock.
 
Was supposed to be into the gym today but i had some family stuff come up so i'll be posting numbers for workout B tomorrow. Nothing major, just some matters to tend to at home.
 
Workout B

Front Squats 310x6 / 185x20

Lying Leg Curls 110x10 / x4 / x2

Calf Raises 115x11

Preacher Curls 100x10 / x4 / x2 (Felt damn strong today on this exercis)

Hammer Curls 60x10 / x5 / x3
 
Heading into the gym tomorrow and i'm feeling good today so the log should be beaten today.
 
Workout A

Incline Smith Presses 315x6 / x3 / x2 (Didn't beat the numbers but it had alot to do with our smith machine being messed up) the bar was sliding out of groove so i had to wrestle with it to get it into place.

Upright Rows (Barbell not Smith) 185x10 / x5 / x3

Incline Skullcrushers 125x10 / x7 / x5

Close Grip Pulldowns 300x6 / x3 / x2

Barbell Rows 285x6 / 225x10

Notes:
- Great workout but the smith machine problem really pissed me off (Fix the machine please)
- finally got up to doing the stack for reps which is absolutely awesome)
- love incline skullcrushers for rest / pause as they destroy my tris
- Barbell rows are definitely improving
 
I'm supposed to be in the gym today but i write my personal trainers exam today and it is my one year wedding anniversary so i think i'll take today off and go in tomorrow.
 
Lower back is a little tender today so i'm going to swap out front squats for leg presses just for today. Numbers will be up later.
 
Workout B

Leg Presses 1090x7 / 700x20 (my legs were rubber when i stood up after widow maker)

Lying Hamstring Curls 110x12 / x4 / x2

Seated Calf Raises 120x10

Preacher Curls 110x7 / x3 /x2

Hammer Curls 65x9 / x5 / x3

Notes:
- absolutely awesome workout except for having a sore back first thing this morning
 
lol. Sorry i'll try to do better next time.
 
I think all the front squatting is definitely paying of. Leg presses are so much easier than front squats.
 
The weather is unreal in town right now so i'll be taking the week off from the gym and enjoying the weather to the fullest. I'll be on here in a few days.
 
Well, i'm back from my relaxing week in the sun. Got my first workout of the week in today............

Workout A

Incline Hammer Presses 360x8 / x3 / x2

Barbell Military Presses 205x7 / x3 / x2

Incline Skullcrushers 125x13 / x6 / x4

Close Grip Pulldowns 305x7 / x4 / x3 ( Freakin rocked this exercise today) (PR)

T-Bar Rows 200x10

Notes:
- very happy to be back in the gym and feel much more relaxed
- can't wait to train legs this week as my knees aren't sore anymore
 
Workout B

Hack Squats 520x7 / 340x20

Seated Hamstring Curls 195x10 / x4 / x3

Seated Calf Raises 125x10

Preacher Curls 110x9 / x4 / x2

One Arm Reverse Cable Curls 30x17

Notes:
- felt nice and strong
- pumps were amazing today
 
here's yesterdays workout

Workout A

Incline Hammer Presses 370x7 / x3 / x2

Barbell Shoulder Presses 205x9 / x4 / x2

Incline Skullcrushers 130x10 / x4 / x2

Close Grip Pulldowns 310x7 / x3 / x2 (can't believe how strong i'm getting on this exercise)

T-Bar Rows 200x11 (should have taken a longer rest before jumping into this exercise as i felt exhausted)

Notes:
- absolutely love the stretching for DC as my flexibility is improving quickly
- started taking NANO vapour as i got a bottle for $20 so i couldn't say no even though muscletech products generally suck\
- back training with my old training partner
 
Hell yeah, can't wait to play paintball.
 
I decided to give up on the DC training for now and return to a regular 4 day split. I will return to DC in September when i start to bulk again. I feel DC is perfect for bulking while not so great for staying lean (yes, i know i could up the cardio but it's summer and it's nice to relax). New program is going to be done for emphasis on arm development.

Arms

Incline Skullcrushers 115x10 / 135x8 / 155x6

Barbell Curls 95x10 / 115x8 / 135x6 / 155x3 (did the last set just to see what i could do)

Reverse Grip Pressdowns 115x10 / 130x10 / 145x10

Lying Cable Curls 80x10 / 90x10 / 100x8

One Arm DB Extensions sup/ One Arm Preacher Hammer Curls
(Set 1) 35x10 & 35x10 (Set 2) 40x10 & 40x8 (Set3) 45x10 & 45x6
 
man, i'll never do another workout that doesn't have some DC influence. i found DC to be too little volume for me, but those rest pause sets and static stretches are without a doubt a valuable tool in my arsenal.
 
I'm still going to do the stretches and occasionally rest/pause but i definitely found that my physique got a little sloppy while doing DC training due to my normal low volume of cardio. The stretching in DC is absolutely amazing but i need higher volume along with the stretches to get where i need to be. But DC training this winter is going to be sweet because gaining the extra weight in the winter is never a big deal.
 
punthra said:
I'm still going to do the stretches and occasionally rest/pause but i definitely found that my physique got a little sloppy while doing DC training due to my normal low volume of cardio. The stretching in DC is absolutely amazing but i need higher volume along with the stretches to get where i need to be. But DC training this winter is going to be sweet because gaining the extra weight in the winter is never a big deal.
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Maybe the week off of drinking and floating down the river had something to do with it? lol. :dunno: :type:
 
punthra said:
I'm still going to do the stretches and occasionally rest/pause but i definitely found that my physique got a little sloppy while doing DC training due to my normal low volume of cardio. The stretching in DC is absolutely amazing but i need higher volume along with the stretches to get where i need to be. But DC training this winter is going to be sweet because gaining the extra weight in the winter is never a big deal.
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you know, my split had DC training, but i rest/paused each muscle head being worked (chest/tri's/front and mid delts) for example, then did static stretches. it worked out spectacularly. i think i'll never do a different style of workout. to each his own though.
 
Legs / Core

Seated Calf Raises 45x10 / 90x10 / 135x10 / 180x10 / 225x10 / 270x10

Front Squats 135x5 / 185x5 / 235x5 / 285x5 / 335x3 (could have done more but i had a inexperienced spotter)

One Leg Presses 180x10 / 230x10 / 280x10

Hack Squats (Ascending sets with adding plates as the only rest period)
90x10 / 180x10 / 270x10 / 360x9

One Leg Ham Curls (rest/pause) 60x10 / x5 / x3

Cable Crunches 60x10 / 75x10

Leg Pullins on Bench BWx10 / BWx10

Planks w/ weight 25lb for 30sec. / 25lb for 30sec.

(all core exercises were supersetted together)

Notes:
- Great workout overall considering the knees were a touch sore
- wished i had a better spotter for squatting
 
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