A LIfter's Iron Log...

[guldukat]

GSM,

Right now I'm doing DC training. It's a nice change.

Neat!

You have a lot of DC down, I think, but with all respect, there are several things you might want to consider. For example:

5-11-05

EZ-Bar Curl-warmups to 85x7 strict reps

No rest-pauses?

And...

Behind back wrist curl-95x23 reps-burned!!! full range of motion

Biceps stretch?

Barbell Full Squat-warmups to 255x3, 275x1, 285x1

Looks real good, but this definitely isn't DC-style. Try a heavy set of 4-8, then a 20 repper. (Alternatively, he says you could do one all-out set of 8-12.) And the stretch.

Glute/Ham Raise-BW+15lbs 1x6

Calf Raise-405x8+, keep losing foot grip and have to reposition while holding weight in contracted position, full range, deep stretch, full contraction

Good workout overall. I like the change for now.

The rest is fine. Dante likes for people to do the most stressful lower body movement last (after the 20 repper they've got nothing else left), and with good reason. However, I never liked squatting heavy after doing calves and hamstrings to failure--felt waaay too shaky.

The upper-body workout looked pretty good, but I would keep the reps at 8-10, minimum, and try some rest-pausing and stretches. I'd also drop one of those back movements. Do just one for "thickness" and one for "width."

 

[ghettostudmuffin]

I guess I'd call it a modified DC routine.

5-19-05

Hammer Wide Chest Press-290x10, lil trouble locking out the 10th rep

Standing Barbell Press-145x4+2 forced reps

Cable V-handle Pressdown 150x10+ lost count

Barbell Row-165x5, 135x5

V-handle Pulldown-1 continuous set sorta 200x4, 170x3, 150x3, 120x3, 150x3

Good workout. Felt real strong on chest . Good shit. Ain't Nuthin But A Peanut! Light Weight BAAAAABYYY!!!

 

[guldukat]

I guess I'd call it a modified DC routine.

It still looks real good. I would be thrilled if you tried the rest-pauses--I think you'd LOVE them--but as long as you make good strength gains (which I'm sure you will), there's no reason to quibble over modifications

 

[ghettostudmuffin]

5-23-05

Barbell Incline Bench 185x5

Hammer Behind Neck Press 205x5

Ez-curl Overhead Ext- 55x12

One-arm DB row 95x5

Hammer Behind Neck Pulldown-205x12

Decent workout.

UH HUH UH HUH...

 

[ghettostudmuffin]

5-26-05

Barbell Curl 90x6-strict

Dumbell behind back wrist curl 50'sx15+

Barbell Full Squat-warmups to 225x5

Barbell Deadlift-270x7

Glute/Ham Raise-BW+15, 1x6

 

[ghettostudmuffin]

Sunday

My strength was nowhere to be found. Could have something to do with my pickaxe work the day before in the blazing hot sun doh!

So what the fuck...

135x25

CAble LAterals 20x13 each arm

Overhead cable extension 100x25

BW=216

 

[ghettostudmuffin]

Tuesday

Cambered bar preacher curl 55x12,7,4 1 minute rest between sets

One-arm DB wrist curl 40x12-14, 32.5x12,10-12

Barbell Deadlift 275x7

45 degree Leg PRess 450x20, full range motion

CAble shrug 140x25-30

 

[ghettostudmuffin]

Thursday

Hammer Wide Chest 295x8-9, 250x8, 180x10

Seated DB press 60'sx5, 50'sx5, 40'sx5

Seated DB ext. 60x5, 50x5, 40x5

Curl-grip cable pull-down 180x8 strict, 150x7-8, 140x6-7

Cable Row 210x3-190x3-170x3-150x3-130x4-5 one continuous set

 

[ghettostudmuffin]

saturday

Seated Incline ALt. DB curls 30'sx9

Barbell wrist curl 80x15

Barbell Full Squat 230x5-HARD

DB stiff-legged deadlift 105's x10

Seated Hammer Shrug 180x20, 180x15

 

[ghettostudmuffin]

Monday June 7th

Barbell Bench-205x5, 185x10, 155x10 decent pump

Dumbell Laterals 20's x12, 8-9, 17.5's x10, decent pump

Skullcrushers 75x10, 65x10, 55x8-10 some pump

Hammer High-Row 200x8, 180x8, 160x8 decent pump

Cable Row-on continuous set 200x3, 190x3, 180x3, 170x2, 160x2, 150x3, 140x3, 130x5

DB shrug 80's x20+ had to quit because I lost my grip

Hammer Seated Shrug 180x12

Sweatin like a fiend! I kept my rest time pretty low between sets and exercises and kept the pace up

I have been working excavation for a little over 2 months now and I have lost 17lbs, mostly fat, and dropped 2 belt sizes. The best thing is my endurance has shot WAY UP and my work capacity and tolerance for longer term high intensity has increased ALOT. Also I recoup faster after a workout.