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Just starting to add a journal. As of right now, I am on week 12 of a 12 week program. Next week ( 8/5/09) I will be starting DC training.
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"JRG, you've got a feminine face and the balls....you're okay in my book." -
Awesome, I've been looking for some journals using DC training -
MONDAY week 12/12 9.28.09 LEGS
LEGS
Squat
135 x 20
225 x 12
315 x 6
315 x 6
LEG PRESS
7 plates/side x 8
7 plates/side x 6
7 plates/side x 5
LEG CURL
75 x 15
140 x 6
140 x 6
SEATED CALF RAISE
90 X 12
135 X 6
135 X 6
STANDING CALF RAISE
Stack x 6
Stack x 6
STIFF-LEG DEADLIFT
135 x 15
225 x 8
335 x 6
365 x 6"JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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Sweet workout...I did legs on Monday too.
So w/o having to do a much of research on DC, what's the main concept? I see you start out warmup with hi reps and then increase weight by 40-50 lbs and drop the reps in half.
What else is going on with DC aside from rest/pauseComment
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YA--never done DC before, did some research, got a routine, pretty excited to try it. Ill start that next week."JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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Gotcha, always fun to start a new program.
The rest pause sounds more promising to me than doing drop sets so I'm going to add that style into my bis/tris day on Fridasy.Comment
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go to intensemuscle.com---all the info you need is there. theres a lot to it."JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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9.29.09 CHEST/ABS
DB FLAT BENCH
50 x 15
80 x 19, 12 breaths, x 8, 12 breaths, x 6
INCLINE DB BENCH
80 x 10
80 x 8
80 x 7
DECLINE BARBELL BENCH (drop set)
220 x 10
205 x 8
195 x 7
175 x 6
CABLE CROSS OVER
65 (on each hand) x 12
WEIGHTED CABLE CRUNCH
215 x 15
215 x 12
WEIGHTED INCLINE CRUNCH
45lb plate x 15
45 lb plate x 15"JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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ate inconsistently today. everything i ate was good...just wasnt enough. pissed about that. not taking enough calories--must eat more"JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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Strong routine on Chest/Abs...those cable crunches are a killer especially when you crunch close and tight, not letting the weight raise you up to high if that makes any sense.
About the food, about how much are you trying to get in a day?
I thought I was eating enough until I do the macros and found out I was only getting in a max of 2k calories a day.Comment
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Originally posted by AKSChopper View Post
ya man--you want way more than 2k. Im doin around 3500 cals a day. about 5-% from protein, 30 from fats and 20 from carbs."JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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9.30.09 Week 12 BACK/TRAPS
BARBELL ROWS
135 x 15
225 x 8
245 x 6
V-BAR PULLDOWNS
115 x 15
195 x 8
195 x 7 + x-reps
WIDEGRIP OVERHAND PULL-UPS(with 25 lbs assisted weight)
*did these on the assisted pull-up machine, with 25 lbs--nice and slow with a pause in the contracted position--awesome squeeze and pump!
25lb assisted weight x 8
25 lb assisted weight x 8
MEDIUM BAR CABLE ROWS (drop set)
190lb x 10, 160lb x 6, 130lb x 6, 100lb x 6, 70lb x 25(brutal)
WEIGHTED BACK EXTENSION
*Did deadlifts on leg day(monday)
W/ 45 lb plate x 25 reps
DB SHRUGS
80lb x 20, 12 breaths, x 10, 12 breaths, x 8
"JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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Nice, I guess you probably still eating 5-6 times a day but just larger portions right?Originally posted by jrg_715 View PostComment
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So how are you liking the rest/pause? Nice workout, I'm going to have to get on the pull up machine, haven't done it an a while, but I agree its a great pumpOriginally posted by jrg_715 View Post
Noticed you use DBs for shrugs, I'm going to switch to those since I can't seem to get a good pump using the bar.Comment
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I eat 8 times a day. I work out in the morning--so the 3 hrs post work out i eat every hour. for instance, i get done working out at 6am, i have a post workout shake right after, then eat at 7ish, then eat again at 8, and then at 9, to take advantage of that insulin uptake window. I dont mind using a barbell for shrugs, but i feel like i feel it more having the weight on the sides of my body where i hold the DBs, as opposed to in front of me with the barbell. And I LOVE the assisted pullup machine. rest pause kicks ass too! cant wait for DCOriginally posted by AKSChopper View Post"JRG, you've got a feminine face and the balls....you're okay in my book."Comment
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