DC Training - My log

[the_alcatraz]

And just like CEO stated, if you need to do just some straight sets...do them. Whatever works. Just dont get too carried away. Remember its less, more often.

haha yeh I love me some volume

 

[lookinfit75]

Thank you guys for all the info being shared! Gotta LOVE EF!

 

[the_alcatraz]

Thank you guys for all the info being shared! Gotta LOVE EF!

Yes, that's what I'm thinking. Great thread!

 

[the_alcatraz]

Workout #6: Back width, back thickness, biceps, forearms

Back width:
Started my workout with wide grip pullups and weighed pullups
bodyweight (205 lbs) x 12
bodyweight (205lbs) + 35 lbs = 240 lbs x 9
bodyweight (205 lbs) + 45 lbs = 250 lbs x 6
bodyweight (205 lbs) + 50 lbs = 255 lbs x 3

bodyweight (205 lbs) x 11 (I really failed lol - last rep my spotter had to push me up)

forearms and lats were full of blood and veiny as hell!

Back thickness: T-Bar rows (old school - the way arnold used to do it)

135 LBS X 12
180 LBS X 10
225 LBS X 6
270 LBS X 4

295 LBS X 11
rest/pause
295 lbs x 4
rest/pause
295 lbs x 3


Biceps:

Standing shoulder width barbell curls: (Olympic bar)

95 lbs x 12
115 lbs x 10
135 lbs x 6

took a few mintes off then went for my crushing RP set.

155 lbs x 7 (I was cheating at this point)
rest / pause
155 lbs x 4
rest/pause
155 lbs x 3 (assisted)

Couldn't even move my arms....my fingers / hands were numb...I was about ready to puke...my forearms really didnt need to be trained at this point, so I didnt do hammer curls...

Post-workout:

Myo-plex 42 grs of protein + 30 grs of dextrose + 5 grs of glutamine

 

[future]

Nice job beefcake!

 

[the_alcatraz]

Nice job beefcake!

I went from 200 lbs to 205 lbs in 9 days...and I'm only on Needto's products lol

 

[the_alcatraz]

Workout #7: Chest, shoulders and triceps

CHEST:
Started my workout with incline dumbell press
60 lbs x 12
80 lbs x 10
100 lbs x 6
115 lbs x 4

125 lbs x 9 = NEW PR!!!!

rest/pause

125 lbs x 3
rest/pause
125 lbs x 2 (assisted)

Shoulders:

Machine press - plate loaded (shoulder width)

180 lbs X 12
270 lbs X 6
360 lbs X 4

450 lbs X 8 - NEW PR!!!
rest/pause
450 lbs x 3 (assisted)
rest/pause
450 lbs x 2 (assisted)

Triceps:

French press (scull crushers with a bar)

60 lbs x 10
80 lbs x 6
100 lbs x 4

120 lbs x 6
rest/pause
100 lbs x 3
rest/pause
80 lbs x 5

I couldn't feel my arms after this...someone helped me put my shirt on when i was done lol

I went to Sushi Tai right after and had spicy chicken plate and two plates of Tofu
then i went home and had some glutamine, dextrose and myo-plex protein shake

I'm going to get some cottage cheese now and 2 glasses of milk before i go to bed

 

[lookinfit75]

Fuck YEAH! Good fricken workout and nice intesity! Just becareful with that tofu. There is research that suggests that Tofu is NOT good for men due to high estridol content.
Keep up the good work brutha and keep breaking those PR's!

 

[slimjim1985]

hows your stretches coming? are you able to hold some of 'em for 45-60 sec? haha I could never do that, 30 maybe

 

[ceo]

hows your stretches coming? are you able to hold some of 'em for 45-60 sec? haha I could never do that, 30 maybe

really? you must not have tried very hard or long.