V1hyp Trng/vid Dc Log

WED: 24 DEC 08 A3; Week #8

DB Bench Press: LT:100-15 TT:105-12
Standing Mil-Press: LT: 140-14 TT: 145-13
DB Shrugs: 115-8
Rack Chins: LT: 35-15 TT: 45-13
Rack Deads: LT: 405-10 TT: 415-12

I felt strong today even though I caught my daughters cold a few days back. I did a PR on the RD today. Also, was in such a hurry to do RD today that I forgot to work my tri’s.
 
As my blast comes to an end and my strength is still up, I wanted to post a few more vids than I normally would. I hope I'm not going over board here. Just let me know if I am guys.


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Nice set man. toward the end you did a goodjob of ending it. that is a little above the knees correct?

In the DC Dvd Jason Wojo talks about switching rack deads as a new exercise and just changing the height.
 
smeton_yea said:
Nice set man. toward the end you did a goodjob of ending it. that is a little above the knees correct?

In the DC Dvd Jason Wojo talks about switching rack deads as a new exercise and just changing the height.
Click to expand...


Yeah, I've changed ti a few times to get a better feel. Hope your Christmas is going well.
 
Ok, well this blast has officially come to an end. With that said, I thought I would post some accomplishments. I do this not to show off but to give credit where credit is due. I refer to DC Training and what it can do for an old guy like me. My next blast should start (if all goes well) around 1 Feb. Until then, I plan on taking like a week off and then trying some different things out in the gym.

HS, Leg Press: SW: 600-8 WM: 360-30 EW: 720-8 & 500-24
DB Bench Press: SW: 90-17 EW:105-12
V-Squats: SW:230-10 WM: 90-40 EW: 390-7 235-20
Rack Chins: SW: 25-14 EW: 45-13
Standing Mil-Press: SW: 115-21 EW: 145-13
EZ-Bar Curls: SW: 85-18 EW: 105-17
 
Like already said, I will be trying different exercises to see what I might want to add to blast # 3. I won’t be doing any RP but instead just SS of anywhere from 12-15 Rep.

3-Way Bar Curls: 60-15
One arm DB Scott Curls: 20-16
Wrist Curls: 65-15
(Since I’ve gone to working forearms only once a week, the pain has gone away quite a bit.

Leg Press Calf raises (strip down set like on David Henrys vid) : 420-10, 370-10, 320-10, 270-10, 180-10 & 90-20. ( Done at normal pace, Nice Pump)

Close stance (high foot position) Leg Press 270-20 (felt these along the whole ham but once I turned my toes out just a bit I felt it mostly in the upper area)

Smith Squats: (bar not included) 140-15
Leg Ext: 60-15
 
29 Dec 08 Mon:

Cardio 30 Min am Walk outside (0630 it was like 20 degrees out !!)

Smith Mach Bench Press: (bar not Inclu) 190-13.
(Didn’t like these very much. Found it hard to evenly disperse the weight. Couldn’t get the bench even.)

Life-Fit Seated Fly’s: 90-20
Hammer Seated Shoulder Press: 120-15
Standing DB Sides: 20-20
Seated DB Shrugs: 30-15
(Did these really slow w/a hold at the top)
Lying DB Tri-Ext 25-15
Rack Chins (Rear) 3x8,8,7
(Going to have to work on these for sure)
Pend-Rows: 145-15
(These left me out of wind when I finished! Will definitely add these to my next blast)
 
WED 31 DEC 08:

No Cardio.

Wide bar (pulldown bar) cable curls: 50-14
Seated DB Hammer Curls: 25-12 (nice and slow)
DB Single Leg Calf Raises: 25: R- 26/L-27
DB Stiff Leg: 50-14 ( slow and only up to the knees)
Leg Press: 600-12

I’ve had a sinus headache since yesterday, I can’t seem to get rid of this thing. Besides that, everything went well.
 
2 Jan 09: Fri

Db Incline Press: 70-15
Db Arnold Seated Press: 40-10
Smith Rear Shrugs: (BNI) 90-15
Close Grip Bench Press: 135-14
Chins (front w/med-grip)
Parallel T-Bar : 50-9 (Held at the top w/a slow neg on the way down)

Cardio: 25 min HIT Style
 
Mon: 5 Jan 09:

No Cardio:

BB Curls: 75-8 Then just the bar against the wall and man did I feel that! I may keep doing that way. (all sets done slow)

Seated DB Hammers: LT 25-12 TT 25-14
Seated Calf: 50-27 RP Style w/slow mo on the decent.
Sumo Leg Press: 270-15
V-Sqts: 400-8 (that’s a new PR !!)
 
6 Jan 09: ( Tue)

Hammer Strength Bench: (RP) 200-15
Smith Seated Front Shoulder Press: (RP) 140-17
Seated DB Shrugs: 45-15
DB Lying Tri Ext: 35-17
Rear lat Pull Down (Sitting away from machine): (RP) 120-25
Dead Lifts (from the Floor): 295-6 (I felt really week on these and the since I’ve been only doing rack dead lifts, these felt sort of strange. I’m going to add these to my next blast and drop the weight some until I get the form back correctly.

Cardio: 15 min on Treadmill

With the Move right around the corner, I went ahead and worked out today because Wed & Thur are going to be busy with the actual moving of all my personal gear.
 
Fri 19 Mar 09:

• Cardio: 15 min Circuit/15 run med-pace

B2:

Decline Hammer Press:
TT: 280-15
(WM): Wide Grip Incline:
TT: 95-21 (first time)
Seated DB Press:
TT: 50-16
DB Shrugs:
TT: 100-12
DB overhead Tri Ext:
TT: 65-12
Seated, ISO Hammer Pulldowns:
TT: 120-19 (very slow w/a hold at the bottom)
DB Rows:
TT: 80-10

Sat 20 March 09:

195lbs, Up one pound from last week and one week into my PCT. Strength seem to still be going up which is always a good thing.
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yeah always make sure calories are up on pct I heard.

Omg your doing the two way split and doing a shrug movement. I'd ask some of the fellas on I.M. about this. I honestly think the three way split may benefit you. At 5ft6 and 190 your a beast. Then again, even pros like Dave Henry and national regional guys like Homon go back to the two way split and both of them super advanced. Its the best off season builder(for anyone that has at least 3-4 years of intense training under their belt) I think if you wanted you could do the three way split which is more for lagging bodyparts. two way more like to become a monster! hahaha
 
smeton_yea said:
yeah always make sure calories are up on pct I heard.

Omg your doing the two way split and doing a shrug movement. I'd ask some of the fellas on I.M. about this. I honestly think the three way split may benefit you. At 5ft6 and 190 your a beast. Then again, even pros like Dave Henry and national regional guys like Homon go back to the two way split and both of them super advanced. Its the best off season builder(for anyone that has at least 3-4 years of intense training under their belt) I think if you wanted you could do the three way split which is more for lagging bodyparts. two way more like to become a monster! hahaha
Click to expand...

At first I use to get some slack for the shrugs from folks on IM but you see all these other folks (the mods) doing 2-ways and adding things,, **** even DH does his own variation of a 2-way. As for being seasoned, I've got 30 yrs in the game now so I think that might make it. I did the 3-way for a short spell and although I got thru a lot quicker, I didn't feel it like I did with a 2-way.
 
23 Mar 09: Mon A1

Cardio- Run 15 min after situp/push ups ( Army PT)

Scott Bar Curls: (BNI)
LT: 20-15
TT: 30-16
Pin-Wheels:
LT: 20-15
TT: 25-17
Seated Calf Raises:
LT: 100-18
TT: 120-17
Lying Leg Curls:
LT: 110-15
TT: 120-14
Wide Stance Squats:
LT: 110-12
TT: 155-17
WM-Leg Ext:
60-27

25 Mar 09: Wed B3
** I like doing my workouts at lunch now a days so I can be home with the family at night but time is sometimes a little tight especially when I’m doing my upper body. So I going to try doing a 3-way and see how that goes. I started today which means I’ll have to do a few workouts back to back in order to stay on track. If it doesn’t work out, I just go back to a 2-way.

No Cardio today (slept in) I mean I got up, sat at the side of the bed and didn’t move. Ended up laying back down for another hour!! Just one of those days!!

Hammer Strength Flat Bench:
LT: 230-18
TT: 240-19
Standing Mil-Press Pin-Press:
LT:105-12
TT: 115-19
Seated DB Shrugs:
LT: 65-12
TT: 70-12
Lying DB Tri-Ext:
TT: 40-16

Super-Set:
Crunches & Knee Tucks (off a Flat bench) 3x15
 
28 Mar 09:

No bodyweight taken but feel as if I dropped a few pounds this week.

As I mentioned before, I had to change thigs up to a 3-way split. I made this decision on a wed so did a few workouts back to back in order to be on track. Come Monday I’ll train Mon-Tue-Thr-Fri.

25 Mar 09 Wed: B3

HS Flat Bench:
LT: 230-18
TT: 240-19
Standing Mil-Pin Press:
LT: 105-12
TT: 115-19
Seated DB Shrugs:
LT: 70-12
TT: 70-13
Lying DB Tri-Ext:
TT: 16
ABS:
26 Mar 09: Thr C1

Seated DB Curls:
LT; 40-16
TT: 50-13
WM-Preachers:
TT: 45-16
One Arm Preacher Hammer Curls:
LT-15-15
TT: 20-13
Machine Chins:
TT: 125-20
Rach Deads:
TT: 300-10
(Last time I did these, I messed them up 315-4,, was to low I think)

27 Mar 09 Fri: A2

Nautl-seated Calf Presses:
TT: 95-31
(will go way up on these next time)
DB Leg Curls:
LT: 25-13
TT: 30-15
Power Squats:
LT: 180-12
TT: 200-10
WM- Leg Ext:
LT: 65-27
TT: 70-24

No cardio since Monday,, just one of those weeks.
 
30 Mar 09: Mon C2

Cardio: 30 Circuit Drill

BB Curls:
LT: 90-13
TT: 90-20
Gorilla Curls
TT: 20-12
Hammer Iso Pulldowns (Palms facing me):
LT: 120-19
TT: 140-16
WM: Front Pulldown (Reg-Grip)
TT: 110-20
DB Rows:
LT: 80-10
TT: 85-12


31 Mar 09: Tue: B1

Cardio: 20min run Med to fast pace

DB Incline Press:
LT: 80-20
TT: 85-19
WM: WGIP:
TT: 100-23
Seated DB Press:
LT: 50-16
TT: 60-16
Standng DB Shrugs:
LT: 100-12
TT: 105-12
Nautlius Shoulder Press (Revers Grip for Tris)
TT: 100-18
 
2 Apr 09 A3 (Thur)

Standing Calf Raises:
LT: 120-18
TT: 130-19
SLDL: (Slow)
LT: 80-15
Leg Press:
LT: 530-8
TT: 540-12
WM-360-22

4 Apr 09 C3 (Sat)


Scott Curls:
LT: 30-16
TT: 35-14
Seated Hammer Curls:
TT: 35-11
Front Pull Downs (Palms Facing each other)
TT: 160-18
WM: 100-20
T-Bar Rows:
TT: 85-12 (Slow)

6 Apr 09 A1 (Mon)

Seated Calf Rasies:
LT: 100-20
TT: 105-15
Stiff Leg Deads:
90-15 (Slow)
Wide Stance Squats:
LT: 155-17
TT: 195-10
WM: 95-22

7 Apr 09 B2 (Tue)

HS FB:
LT: 240-19
TT: 270-14
Seated DB Side Raises:
TT: 15-20 (new exercise/slow)
Neck Chain:
TT: 20-10 (New/Slow)
Smith Rev-Grip Press: (New)
TT; 160-13

Cardio: 20min, Treadmill
 
v1hyp said:
2 Apr 09 A3 (Thur)





T-Bar Rows:
TT: 85-12 (Slow)
Click to expand...

I like what Im seeing. beating the logbook.

have you seen that video truley huge posted over at Intensem. ir impressive posted it here on AnabolicM. ...Dorian explains holding and really squeezing at the top is how to get the best possible muscles built, even if it means lower the weight? The Mark dugdale a week in the dungeon video.

keep on plugging man goodjob beating the logbook
 
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