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Thread: CMC191 Training Log Progress

  1. #120
    Iron Addict CMC191's Avatar
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    Yeah ive done DC a few times and youre right...machines are needed IMO

  2. #121
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    Remind me what DC training is again.

  3. #122
    Iron Addict CMC191's Avatar
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    Doggcrapp. High intensity, frequency, rest pause type stuff. Always beat the log book... Great for strength

  4. #123
    Iron Addict CMC191's Avatar
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    Kills my joints and cns though

  5. #124
    Freak of Nature USEALITTLE's Avatar
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    It a training style... Some like it some dont. I do...

  6. #125
    Forum Leader: Member Training Journals, Training The Joker's Avatar
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    Nice.
    Not Everything. Not Yet.

  7. #126
    Freak of Nature USEALITTLE's Avatar
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    How's the workouts goin?... Better then me I'm sure.

  8. #127
    Iron Addict CMC191's Avatar
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    They are still going strong for the most part... Had a set back a couple weeks ago with an audit, but other than that I've been hitting each workout pretty hard...

  9. #128
    Iron Addict CMC191's Avatar
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    Yesterday Back workout.

    Mostly wanted to knock out some deads and focus on the erectors and traps.

    Pretty basic workout today. Nothing but straight sets and 2-3 minute rest between sets.

    Warm up 135 x 10, 10

    Ramp sets
    225 x 6
    275 x 6
    295 x 6

    Working sets
    315 x 10
    345 x 8
    365 x 8, 8

    Trap Bar Deads w / shrugs at the end of rep
    315 x 8, 8, 8
    Dropped to 225 x 12, 12, 12

    Dumbell Shrugs
    90 x 15. Hold at peak for 3 seconds.
    100 x 12. Hold

    Barbell Rows- 90 degrees, pendlay style from floor.

    225 x 10
    245 x 8
    265 x 8
    Drop 135 x 12, 12, 12... All held for 2-3 seconds.

    Calves
    Seated Calf Raise
    2pps x 25, 25, 20, 20, 15

    Standing Calf
    315 x 12, 12, 10

  10. #129
    Iron Addict CMC191's Avatar
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    ^^ the first exercise being deadlifts

  11. #130
    Iron Addict CMC191's Avatar
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    Quick biceps / triceps workout today

    Mostly super sets.
    Fast paced, no rest
    low'ish reps

    Preacher Curls super set with Rope Press down - warmed up first with some curls and overhead extensions
    45 per side x 10 super set with press down for 8 reps
    55 per side x 10 super set with press down for 8 reps
    65 per side x 8 super set with press down for 8 reps

    Hammer Curls super set with Dips

    45 x 15... Bw Dips x 20
    65 x 10 ... 45lb dips x 12
    70 x 8 .... 65 lb dips x 12
    75 x 8 ... 90 lb dips x 10

    Incline curls
    50 x 8
    55 x 8
    60 x 5.... Dropped weight 45 lb x 10

    Skull crushers

    45 each side x 15
    55 each side x 12
    60 each side x 10, 10

    Barbell Curls
    135 x 10
    155 x 10
    Drop set 95 x 20

    1 arm rope press
    sets of 15, 12, 10, 8


    Fast workout... Had only 30-45 minutes to do this in

  12. #131
    Iron Addict CMC191's Avatar
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    Been crazy hungry today.. Ate all kinds of shit and actually feel pretty tight and hard

    Dunno if my hunger has increased because of Osta RX from IML... that's the only thing that has changed really in the last week

    Anybody try OSTA and experience the same effect?? i'm talking about i'm HUNGRY... I never have an appetite worth a shit either

  13. #132
    Iron Addict CMC191's Avatar
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    This morning breakfast was 2 blueberry bagels smothered in fat free cream cheese... 4 scrambled eggs with ff cheese.. protein shake and a banana

    snack was beef jerky, 2 bananas, and a greek yogurt

    lunch - filet with broccoli, mac and cheese ( wife made some "healthy" mac and cheese..) 2 hershey pie slices from burger king.

    RTD protein shake

    and i'm sitting here at work still starving.. WTF.

  14. #133
    Mass Monster Walking Beast's Avatar
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    Strong back and arm training

    FUCKIN KILL IT!!

  15. #134
    Iron Addict CMC191's Avatar
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    No gym today. Saturday and Sunday did some Chest / Shoulders and Legs on Sunday.

    Saturday- Chest and Shoulders

    Incline Smith Machine 30 Degree angle
    225 x 12, 12, 12
    245 x 10
    265 x 10

    Incline DB Press. Steep Press
    90 x 12
    100 x 12
    110 x 10
    115 x 8

    Flat Flyes
    40 x 20 reps
    50 x 15
    60 x 12

    Machine Press
    Stack til failure.. Dunno, bout 20 or so. 3 sets

    Cables crossovers. 2 sets of 15 in 3 different settings. Very little rest. 30 seconds or so

    Shoulders
    Standing barbell press... Shoulders felt tight
    135 x 15
    155 x 12
    185 x 10
    185 x 8

    Side laterals w/ cables
    30 x 15, 15, 15
    40 x 12
    20 x 20,20... Big pump

    Rear Delt pec deck machine
    Stack x 8, 8, 8
    Half Stack x 20, 20

    Shrugs
    225 x 25, 20
    255 x 20, 20
    315 x 12

  16. #135
    Iron Addict CMC191's Avatar
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    Legs

    Super set on a bunch of exercises.

    Leg Extensions sets of 3 x 30 -Paired with Lying leg curls sets of 3 x 30

    Leg Press sets of 3 x 15 - Paired with standing leg curls 3 x 15

    Front squats
    185 x 15, 15, 15
    225 x 12, 12

    Hack Squats
    4 pps x 10, 10, 10

    Stiff legged deads
    225 x 10, 10, 10

    Calves
    Standing Calf Raises on Hammer strength
    3 pps x 15
    4 pps x 12
    5 pps x 12

    Seated Raises
    2 pps x 25, 25, 20, 15, 15... ten seconds rest between sets... Was hard and painful

  17. #136
    Iron Addict CMC191's Avatar
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    Work has been very busy lately. Moved into our busy season, so i'll have to work around schedule a bunch now. I will possibly give DC a try over the next few months. Thats the only program I can think of that will provide good enough results, on so few workouts during the week.

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