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JRG training journal

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  • #46
    0430--pre-workout, fishoil, l-carnitine, superpump 250
    "JRG, you've got a feminine face and the balls....you're okay in my book."

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    • #47
      10/06/09 week 1 DC training

      INCLINE BB PRESS

      225 X 7, 12 breaths, 225 x 5, 12 breaths, 225 x 3

      80lb Db incline stretch x 10 secs


      DB SHOULDER PRESS

      70 X 8, 12 breaths, 65 x 4, 12 breaths, 60 x 3 (way less weight than im used to)

      shoulder stretch x 20 secs

      SMITH MACHINE CLOSE GRIP BENCH PRESS

      185 X 10, 12 breaths, 185 x 7, 12 breaths, 185 x 5

      45 lb DB overhead stretch x 20 secs

      ASSISTED OVERHAND PULL-UPS (25 LBS)

      11 REPS, 12 BREATHS, 8 REPS, 12 BREATHS, 5 REPS

      WIDE-GRIP HANG STRETCH X 20 SECS

      STIFF LEG DEAD LIFTS

      315 X 6, 2 MIN REST, 315 X 6 (DEAD AT THIS POINT, NEXT TIME WILL DO DL'S AT BEGINNING OF WORKOUT


      great workout, havent been this tired after a workout since early spring

      "JRG, you've got a feminine face and the balls....you're okay in my book."

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      • #48
        Awesome workout. Are the sets listed just your final working set?

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        • #49
          Great workout bro, feels good to be worn out like that.

          So that workout was chest w/ the legs added in (stiff leg deadlifts)?

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          • #50
            Originally posted by jrg_715 View Post
            10/06/09 week 1 DC training

            INCLINE BB PRESS

            225 X 7, 12 breaths, 225 x 5, 12 breaths, 225 x 3

            80lb Db incline stretch x 10 secs


            DB SHOULDER PRESS

            70 X 8, 12 breaths, 65 x 4, 12 breaths, 60 x 3 (way less weight than im used to)

            shoulder stretch x 20 secs

            SMITH MACHINE CLOSE GRIP BENCH PRESS

            185 X 10, 12 breaths, 185 x 7, 12 breaths, 185 x 5

            45 lb DB overhead stretch x 20 secs

            ASSISTED OVERHAND PULL-UPS (25 LBS)

            11 REPS, 12 BREATHS, 8 REPS, 12 BREATHS, 5 REPS

            WIDE-GRIP HANG STRETCH X 20 SECS

            STIFF LEG DEAD LIFTS

            315 X 6, 2 MIN REST, 315 X 6 (DEAD AT THIS POINT, NEXT TIME WILL DO DL'S AT BEGINNING OF WORKOUT


            great workout, havent been this tired after a workout since early spring

            Hey, I dont want to piss you off or sound like a dick, but there are some things that arent following DC in this workout.

            The chest session looks good, but the stretch is supposed to be 60-90 seconds. Same with all stretches

            Also, raise your rep range for shoulders. DB presses are typically 20-30 rest pause, so that your not extremely fatigued by pressing up heavier weights. As well, you should keep the same weight for the entirety of the rest puase set.

            Keep the deadlifts at the end of the workout, but SLDL is not usually a back thickness exercise. Typically a row or regular/rack dead lift. One heavy set 6-8, then a lighter set of 10-12.
            Turn the other cheek and I'll break your fucking chin.

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            • #51
              ya, just my working sets, i warmed up with lighter weight before I did the ones i listed above
              "JRG, you've got a feminine face and the balls....you're okay in my book."

              Comment


              • #52
                Originally posted by chasebny View Post
                Hey, I dont want to piss you off or sound like a dick, but there are some things that arent following DC in this workout.

                The chest session looks good, but the stretch is supposed to be 60-90 seconds. Same with all stretches

                Also, raise your rep range for shoulders. DB presses are typically 20-30 rest pause, so that your not extremely fatigued by pressing up heavier weights. As well, you should keep the same weight for the entirety of the rest puase set.

                Keep the deadlifts at the end of the workout, but SLDL is not usually a back thickness exercise. Typically a row or regular/rack dead lift. One heavy set 6-8, then a lighter set of 10-12.
                no man, i appreciate the criticism and tips. keep it coming. i saw other ppls DC journals that had like 15-20 second stretches...ill go 60-90 next time. should i raise my rep range for JUSt shoulders, or any exercise using DBs? and the reason i didnt keep the same weight on the presses was because they wore me out too quick and i want to stick with the 11-15 rep range....next time, now that i know what weight to use, ill stick with the same weight for the whole thing. and ya, i figured SLDLs were mainly for just low back and hamms...ill do reg next time. thanks for the tips man, ive been researching this for a couple weeks, and still learning, so every bit helps. i appreciate it.
                "JRG, you've got a feminine face and the balls....you're okay in my book."

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                • #53
                  Any pressing exercise with DBs should be higher rep range.

                  And good luck on your Bi/forearm/calf/ham/quad workout man.
                  Turn the other cheek and I'll break your fucking chin.

                  Comment


                  • #54
                    thanks man, im already sore from the A1 workout. ill let you know how legs go.
                    "JRG, you've got a feminine face and the balls....you're okay in my book."

                    Comment


                    • #55
                      Originally posted by AKSChopper View Post
                      Great workout bro, feels good to be worn out like that.

                      So that workout was chest w/ the legs added in (stiff leg deadlifts)?
                      should have been reg dl's. it was upper body, with back thickness, and back width. tomorrow is legs, and arms.
                      "JRG, you've got a feminine face and the balls....you're okay in my book."

                      Comment


                      • #56
                        WEEK1 10.7.09 ARMS/LEGS DC

                        **these are all the work sets, all preceded by warm-up sets

                        BB BICEPS CURL

                        85 lbs x 10, 12 breaths, 85 lbs x 4, 12 breaths, 85 lbs x 2

                        biceps stretch x 60 seconds

                        FOREARM CURLS

                        70lbs x 11, 12 breaths, 70lbs x 5, 12 breaths, 70lbs x 2
                        **next time, ill probably just do a straight set

                        forearm stretch x 45 seconds

                        STANDING CALF RAISE

                        I did a straight set, 11 reps of 3/4 of the stack (marked as 8), not sure how much weight that is, 80lbs?

                        Every rep was a 5 second positive, a slow controlled negative and I held the negative/stretched position for 10 seconds. Easily the hardest calf exercise i have ever done. never felt a burn like that before.

                        LYING LEG CURLS

                        95lbs x 10, 12 breaths,95lbs x 4, 12 breaths, 95lbs x 2

                        hamstring stretch x 60 seconds/each leg

                        BB SQUATS

                        315 x 7, 2 min rest, 225 x 18(brutal!!)
                        "JRG, you've got a feminine face and the balls....you're okay in my book."

                        Comment


                        • #57
                          Damn Impressive Squats! 225 for 18 after 315 for 7...you're going to be walking funny for a few days, that's for sure!

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                          • #58
                            Originally posted by BBOY87 View Post
                            Damn Impressive Squats! 225 for 18 after 315 for 7...you're going to be walking funny for a few days, that's for sure!
                            ya man, it was ridiculous, everyone in the gym probably thought I had to take a shit or something the way i was walking out of the gym. Way back in march I did a program called super squats, where you take a squat amount that you can only do 10 of, and you do 20 of them. and every week you increase the weight by 5 lbs--forces your legs to grow. that was rough, but today doing 315 for 7 before doing 20 reps of 225 made it insane. First time in awhile I felt like puking after leaving the gym. Loved it.
                            "JRG, you've got a feminine face and the balls....you're okay in my book."

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                            • #59
                              Morning weight today was 198! Fuck! Ive lost like 3 pounds. I try not to pay attention to the scale, as i look bigger than i did 3 weeks ago when i hit 204. again, the goal is to be 220 by january. must EAT more food!
                              "JRG, you've got a feminine face and the balls....you're okay in my book."

                              Comment


                              • #60
                                Originally posted by jrg_715 View Post
                                Morning weight today was 198! Fuck! Ive lost like 3 pounds. I try not to pay attention to the scale, as i look bigger than i did 3 weeks ago when i hit 204. again, the goal is to be 220 by january. must EAT more food!
                                For me seems kind of weird. I eat like 8-9 times a day and I can't seems to fucking gain. I'm currently 211lbs but want to be bigger by Jan. That's when I start my diet to get cut.

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