JCDC start May 1, 2008

[jcdc71]

Looking forward to some great results. Starting weight 224 5'11" 37years old
Not sure on bodyfat, have taken pics and will post up later.

Day 1; 5/1

Legs
Key lifts:

Leg press: 180 each side x 7
Squats Smith Machine: 75 each side x 7
2nd set seated Calf Raises: 70 x 15

Day 2; 5/2

KEY LIFTS:

Incline DB: 40x7

Smith / Miltary delts: 35 each side x7

Triceps push downs: 80x7

I went very light to get the feel (flex) of the negative and concentrated on form. The 45 seconds fly by fast!!!

I do have a couple of question. On the video of Dorian you use an example http://www.youtube.com/watch?v=8C6gLySZt00
at the 1:23 and 1:55 mark of vid. it looks like he is doing low incline chest "flys" and not "presses", are supposed do be doing more of a fly than a press? Just wondering since this is the squat for our chest i want to make sure im doing them right.

Also when we are doing the triceps palm down i assume these are one arm at a time. What rest betwwen sets do you want us to use. By the time you are finished with one arm 45 seconds have lapsed and technically it would already be time to do the other arm with no true rest between sets.

Thanks for your help

 

[str8nubin]

Thats a good question... you know that is how I have been performing incline bench (with 4/5 rom) and I like it because with that grip I feel like I'm getting better peak contraction. Now I have also seen people perform flies that way but mainly when using too heavy of a weight.

I have always done dumbbell flies like this dude with the elbows only slightly bent

 

[OMEGA]

We dont have palms up like him, we use Pressing Grip with Palm Forward.

His Speed and depth on the reps is PERFECT

Tricep Press Downs 1 Arm at a time are done Back to back since each arm rests while you do the other

good point

 

[jcdc71]

Thats a good question... you know that is how I have been performing incline bench (with 4/5 rom) and I like it because with that grip I feel like I'm getting better peak contraction. Now I have also seen people perform flies that way but mainly when using too heavy of a weight.

I have always done dumbbell flies like this dude with the elbows only slightly bent

Thanks bro, that guy in the video looks familar just cant put my finger onit.

how is the spinach treating you?

 

[jcdc71]

ok got it. thanks omega!

 

[str8nubin]

Thanks O !

The spinach is working I can feel my forearms and calves swelling up =)

 

[jcdc71]

Day 3; 5/3/08:

Current weight 225

One arm pull: 75 (each side) x 7

Shrugs DB: 55 x 7

Cambered biceps curls: 55 x 8


Day 4 off

Day 5; 5/5/8:

Key lifts:

Leg press: 205 each side x 7

Squats Smith Machine: 90 each side x 7

2nd set seated Calf Raises: 90 x 15


Avoided drinking on one of my favorite holidays. I know not a big accomplishment for some, but for us Margarita aficionados that was HUGE!

Day 6; 5/6/8:

Key lifts:

Incline DB: 65 x 7

Smith / Miltary delts: 45 each side x 7

Triceps push downs: 80 x 7

 

[OMEGA]

"Margarita aficionados"

haha nice

 

[jcdc71]

Day 7; May 7, 2008

Off

Day 8; May 08, 2008:

Key lifts:

One arm pull: 85 (each side) x 7

Shrugs DB: 60 x 7

Cambered biceps curls: 55 x 8



Day 9; May 09, 2008:

Key lifts:

Leg press: 270 each side x 7

Squats Smith Machine: 100 each side x 7

2nd set seated Calf Raises: 90 x 15


Feeling great, mind-muscle connection is improving greatly. I cant believe that after almost 20 years of consistently lifting that i was never focused on this. You young guys are fortunate to be starting this early. I could have avoided alot of wasted time and have avoided a few injuries.

BTW whatever happened to Lockeness08? I miss the comic relief, im not sure he wanted to do things any other than his own.

 

[jcdc71]

Day 10; May 10, 2008

Key lifts:

Incline DB: 65 x 7

Smith / Miltary delts: 55 each side x 7

Triceps push downs: 80 x 8

Day 11; May 11, 2008

Off

Day 12; May 12, 2008:

Key lifts:

Leg press: 270 each side x 8

Squats Smith Machine: 100 each side x 7

2nd set seated Calf Raises: 90 x 15


Day 13; May 13, 2008:

Key lifts:

One arm pull: 90 (each side) x 8

Shrugs DB: 60 x 7

Cambered biceps curls: 60 x 8

Current Weight 221 (Original 225)

 

[OMEGA]

BTW whatever happened to Lockeness08? I miss the comic relief, im not sure he wanted to do things any other than his own.

 

[jcdc71]

Day 14; May 14, 2008

Off

Day 15; May 15, 2008

Key lifts:

Incline DB: 65 x 7

Smith / Miltary delts: 55 each side x 7

Triceps push downs: 90 x 7

Day 16; May 16, 2008

Key lifts:

Leg press: 295 each side x 7

Squats Smith Machine: 100 each side x 7

2nd set seated Calf Raises: 90 x 15


Day 17; May 17, 2008:

Key lifts:

One arm pull: 90 (each side) x 8

Shrugs DB: 70 x 7

Cambered biceps curls: 60 x 8

Current Weight 220 (Original 225)

 

[OMEGA]

JC very good, in line with very good progress

 

[jcdc71]

Day 18; May 18, 2008

Off

Day 19; May 19, 2008

Key lifts:

Leg press: 295 each side x 7

Squats Smith Machine: 120 each side x 7

2nd set seated Calf Raises: 105 x 15

Day 20; May 20, 2008

Key lifts:

Incline DB: 70 x 7

Smith / Miltary delts: 55 each side x 7

Triceps push downs: 90 x 7

Day 21; May 21, 2008:

Key lifts:

One arm pull: 100 (each side) x 8

Shrugs DB: 70 x 7

Cambered biceps curls: 60 x 8

Current Weight 221 (Original 225)

 

[jcdc71]

Day 22; May 22, 2008:

Off

Day 23; May 23, 2008:

Chest, shoulder and tri day

Was at a resort over the Memorial holiday and used as similar exercises as possible but since machines were different there is no basis in putting the weight lifted.

Day 24; May 24, 2008:

Back, trap and bi day

Day 25; May 25, 2008:

Leg, calves, and ab day

Day 26; May 26, 2008:

Chest, shoulder and tri day

 

[jcdc71]

Day 27; May 27, 2008:

Key lifts:

One arm pull: 100 (each side) x 8

Shrugs DB: 70 x 7

Cambered biceps curls: 60 x 8

Day 28; May 28, 2008

Off

Day 29; May 29, 2008

Key lifts:

Incline DB: 70 x 7

Smith / Miltary delts: 55 each side x 7

Triceps push downs: 90 x 7

Day 30; May 30, 2008

Key lifts:

Leg press: 295 each side x 7

Squats Smith Machine: 120 each side x 7

2nd set seated Calf Raises: 105 x 15

Day 31; May 31, 2008

Off

Day 32; June 01, 2008:

Off

Day 33; June 02, 2008

Key lifts:

Leg press: 295 each side x 7

Squats Smith Machine: 120 each side x 7

2nd set seated Calf Raises: 105 x 15

Day 34; June 03, 2008:

Key lifts:

One arm pull: 100 (each side) x 8

Shrugs DB: 70 x 7

Cambered biceps curls: 60 x 8

Current Weight 218 (Original 225)

 

[OMEGA]

JC did you get Part 2 yet?

if not let me know and let me have your Email!

 

[OMEGA]

 

[jcdc71]

Hi Omega,
Everything is going great. What is in store for stage three?