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DC Training - My log
- Thread starter the_alcatraz
- Start date
Thanks for the support bro!
I'll post my Leg training today and any feedback that comes up...check it out later on tonight
Workout 2: (Tuesday, Nov. 10, 2009)
Quads:
Started with one warmup set of leg extensions - 80 lbs x 15 reps (slow negatives) to warm up the knees
Then started SQUATS:
135 lbs x 12
185 lbs x 10
225 lbs x 6
275 lbs x 4
I was going just a little lower than 90 degrees....almost ass to the ground on all of these...
Right about now I had really bad back pumps and I could barely move so I had to drop the weight for my RP max set till failure...
225 lbs x 11
Rest/pause
225 lbs x 3
rest/pause
225 lbs x 2
I swear it felt like I was lifting 405 lbs for reps...my quads got REALLY pumped
By the way, ever since my injury last year doing deadlifts, my legs have lost serious size and strength...I think you can tell from my poundages...I am looking to get them up soon enough with DC training though and this log should keep me motivated
HAMS:
120 lbs x 12
rest/pause
120 lbs x 4
rest/pause
120 lbs x 3
CALVES: Couldn't do em...I was ready to pass out. I threw up in the parking lot shortly after I left the gym. I didnt even complete the extreme stretches.
My legs are really pumped right now. They look fuller and are literally RED.
Quads:
Started with one warmup set of leg extensions - 80 lbs x 15 reps (slow negatives) to warm up the knees
Then started SQUATS:
135 lbs x 12
185 lbs x 10
225 lbs x 6
275 lbs x 4
I was going just a little lower than 90 degrees....almost ass to the ground on all of these...
Right about now I had really bad back pumps and I could barely move so I had to drop the weight for my RP max set till failure...
225 lbs x 11
Rest/pause
225 lbs x 3
rest/pause
225 lbs x 2
I swear it felt like I was lifting 405 lbs for reps...my quads got REALLY pumped
By the way, ever since my injury last year doing deadlifts, my legs have lost serious size and strength...I think you can tell from my poundages...I am looking to get them up soon enough with DC training though and this log should keep me motivated
HAMS:
120 lbs x 12
rest/pause
120 lbs x 4
rest/pause
120 lbs x 3
CALVES: Couldn't do em...I was ready to pass out. I threw up in the parking lot shortly after I left the gym. I didnt even complete the extreme stretches.
My legs are really pumped right now. They look fuller and are literally RED.
needtogetaas
New member
Hell ya man bro keep doing this. We can all get a lot from this
your going from 12 to 4 to 3. it looks to me like you should at least for now get a couple extra deap breaths in before your secon set to try to get the reps up a little. something like 12 6 2 is a good target.
I think I read on intensemuscle.com that 12-4-2 is the way to go.
Why do you feel 12-6-2 is better?
Thanks OMEGA - that's an awesome video!
You made street pizza in the gym parking lot? lol
You should switch your exercise order. Calves, Hams, then Quads. Save the hardest for last
Dante set the split up in that order for that very reason. Also don't RP Squats or deads. For squats work up to on heavy set of 4-8 reps then do one ball busting set of 20. For deads, sldls, or any exercise that could compromise your low back do one heavy straight set then one higher rep back off set.
Take 2-3g of tuarine and eat a banana preworkout for those back pumps
You should switch your exercise order. Calves, Hams, then Quads. Save the hardest for last
Dante set the split up in that order for that very reason. Also don't RP Squats or deads. For squats work up to on heavy set of 4-8 reps then do one ball busting set of 20. For deads, sldls, or any exercise that could compromise your low back do one heavy straight set then one higher rep back off set.
Take 2-3g of tuarine and eat a banana preworkout for those back pumps
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