Kiz's Tri-weekly training journal

[i be kiz]

This is more for me to keep track of my
progress but feel free to chime in with your input.

So this is what we're looking at:

Day One

Flat Bench 1x8-10 RP static, chest stretch
Seated DB Press 1x8-10 RP static, shoulder stretch
Rope Pull down 1x8-10 RP static, tricep stretch
Deadlift 1x8-10 RP static
Pullups 1x8-10 RP static
Needsize’s Ab Crunchs 5x5 static

Day Two

DB Curls 1x8-10 RP static
DB Wrist Curls 1x8-10 RP static
DB Calve Raises 1x8-10 RP static
Squats 1x8-10 RP static quad stretch

Day Three

DB Flys 1x8-10 static, chest stretch
Lateral Raises 1x8-10 static, shoulder stretch
Dips 1x8-10 RP static, tricep stretch
Widegrip Lat Pulldowns 1x8-10 static
Face Pulls 1x8-10 RP static
Needsize’s Ab Crunchs 5x5 static



Day Four

Seated Hammer Curls 1x8-10 static
One armed DB reverse curls 1x8-10 static
One legged calf raise leg press 1x8-10 static
Leg Press 1x8-10 static


I am working out Mon,Wed,Fri and the routine cycles over after day four.

it is a standard DC training schedule
my diet is 2g/lb of protein (300 g) which i'll do my best to stick to and trace carbs after 7 p.m.

I am only taking protein ATM, but hope to add Swole V2 to it.

 

[i be kiz]

2/2/04

warmed up with 2x10 of 100 lbs on bench
then tried for 200lb max, but was only able to do 195 (which is actually a PR but whatever) continued to do my working set 1x10 of 155. did a static, then stretched.

used 30lb dumbells for my shoulder presses 1x10 went smooth...static...stretch

i was at school so i had to do the small bar pull down instead of rope but i did 35 lbs on that mainly concentrating on the squeeze at the end of the reps...static and stretch.

abs went fine, as did pullups (could only do 8)

deadlift was at 250 for 9 reps

 

[i be kiz]

2/4/04

my bicep workout was weak...i'm going to try an arm plan i saw on bb.com and integrate it into my current plan.

the squats left me semi-paralyzed and left my back hurting a good bit too...good workout

calves are calves...got a good burn.

the wristcurls i didnt like that much, but there is a workout in the bb.com thing that i'll implement.

 

[JKurz1]

unless you are going to show some sack and do legs, we dont want to see it..........

 

[i be kiz]

what are u talking about? squats...legs...

 

[JKurz1]

my fault....missed em with all the other shiznit thrown into the mix..is this DC program? Never a fan on moving the pumps from one extremity to another (i.e. bis, and quads) but I hope it works for you....good luck bro............

 

[i be kiz]

well would you recommend doing bis on the same day as tris and chest? i'm pretty amatuerish so any reccomendations are appreciated.

 

[guldukat]

well would you recommend doing bis on the same day as tris and chest? i'm pretty amatuerish so any reccomendations are appreciated.

No, don't do that. Follow Dogg's recommendations to the letter. Only when it stops working should you seriously start tweaking things.