Steve56 DC Journal

[Steve56]

I have basically the same journal over at intensemuscle..but i wanted to start it over here as well...RX and Intensemuscle are basically the only two boards I'm on...I was on MD but i never post their anymore...I have trained DC for about 1 year..just blasting and cruising...so here goes my two way split

some info
Age - 25 training serious since 2005, lifetime drug free
height - 5'8
current weight- 192 lbs

and here is a current pic

http://i51.photobucket.com/albums/f3...eks_out1-1.jpg (http://i51.photobucket.com/albums/f356/demos56/2010%20prep/14_weeks_out1-1.jpg)

[Steve56]

I'm going to copy paste some of my posts from over at IM over here

love to hear from you guys, comments, questions, tips, advice...so we can all learn from each other!!

4/17/2010

Incline Smith Bench press- 275...6+3+2 = 11 reps total

Behind the neck smith presses- 185...6+3+2 = 11 reps total

CGBP smith - 275...8+2+2 = 12 total reps

* stretched chest,delts, tris

Weighted chins - 1 straight set w 25 lbs plate...1 x 12 reps.(static hold)

Barbell row- 1 set 315 x 8

Lat stretch

[Steve56]

Current Supplements

True Protein- Whey isolate cold filtered
True Protein - Glutamine
True Protein- BCAA 4-1-1
Twinlab- Ultra Fuel Carb drink-malto
ON - CGT....Creatine,Glutamine,taurine
Swanson- Golden fields fiber soluble and insoluble fiber
Vibrant Health- Green Vibrance- Green food source of vitamins, minerals and polyphenols
Solaray- Super Digestaway enzymes
Vitamin C,E, B-complex, and Vitamin D
Swanson- Green Tea extract EGCG
Fish Oil

A lot of stuff but it all has its purpose

[Steve56]

4/20

Barbell Curls - 110 lbs...15+8+5 = 28 total.( way to light..want to stay in 11-20 range)
Alt Hammer Curls - 65's.. 11+5+5=21 total

* Bicep Stretch...using dumbells laying on a flatbench..seen Shelby do these..they kill

Leg Press Calf raise- 5 plates per side 1 x 10...brutal with 15 sec hold on the bottom

Lying Leg Curls- 120...11+6+3= 20 followed by 20 sec static hold

Squats- 315 x 5

followed by a 20 rep widdowmaker with 225

* Hamstring and Quad stretch

First time squating in 8 weeks...had some bad pain with my hip flexor..everything felt fine just need to get used to using heavy weight again

[Steve56]

4/22

Decline Barbell Bench Press (free weight) - 275 x 10+3+2 = 15 reps
Standing Unilateral Shoulder press- 3 plates..right arm 8+4+3 = 15..left arm 8+5+3 = 16

Floor Skull crushers - 100 lbs x 15+5+3= 23

V-Grip Pulldown - 220 lbs...10+5+3= 18 total reps...20 sec static hold

T-Bar rows (in the corner) - 7 plates x 10....back off set i went balistic and did 20 reps with 6 plates!!


Im going to try and describe the Standing Hammer shoulder press....basically you stand in front of a hammer strength incline chest press...again you can only do this unilaterally
grab the handle on the outter most part...get it up to shoulder height and do a one arm shoulder press....great feel on these my delts were toast afterwards....not sure if you guys can get the description...next time i do them i'll video it!!

[Steve56]

4/24

Morning Weight 192.8

Machine Preacher Curl - 155 x 12 + 5+ 3 = 20 total reps followed by 20 sec static

Cable Reverse Curl - 30 x 10

* Bicep Stretch

Leg Press Toe Raises - (rest paused) 5 plates each side x 12+7+4 = 23

Sumo Leg Press - 8 plates each side x 10

V-Squat - 6 plates x 4 reps

WM set- 4 plates x 20 reps

Hamsting stretch
Quad Stretch

[Steve56]

4/27

193 lbs

Chest
Hammer Strength Incline - 4 plates + 25 lbs (each side).... 11+2+1 = 14 total (20 sec static)

Shoulders
Smith Military Press - 225 lbs.... 8+4+2 = 14 total reps

Triceps
Smith Reverse Grip Bench - 275....8+4+3= 15 total reps

Back Width
Underhand Pulldowns - 200....11+4+3 = 18 total reps (20 sec static)

Back Thickness
Deadlifts - 405 x 6 , 315 x 15

Did all the stretches at the end of the workout

* Underhand pulldown are probably my favorite back width movement

* I also did Shelbys Tricep Stretch love it...it really stretches the tris and ties in that entire region..chest,delts, and tris

[COLOR=#c9460b]http://www.youtube.com/watch?v=7kr4h1hFpBU[/COLO"]YouTube- Triceps Stretch

[mr intensity]

hey steve,
whats your target bodywt this blast...i must say you have some good lifts

[Steve56]

hey steve,
whats your target bodywt this blast...i must say you have some good lifts


Uhm to be honest...I'm eating very clean...only about 2-3 cheats per week....about 350-375 g protein a day - 120-200 carbs per day (carb sensitive) and about 120 g fat.....so if i can hit 198 clean and tight im happy

[mr intensity]

Uhm to be honest...I'm eating very clean...only about 2-3 cheats per week....about 350-375 g protein a day - 120-200 carbs per day (carb sensitive) and about 120 g fat.....so if i can hit 198 clean and tight im happy

wish u all the best bro...

[Steve56]

wish u all the best bro...

Thanks brother!

[Steve56]

My last workout on 4/29...was a disaster..I was set to do legs, wasnt fully recovered went ahead and trained them anyway and i paid the price...terrible workout!!

Todays workout was much much better

5/1/2010
Chest
Incline Smith - 275...10+4+2= 16 total....5 more reps then last time

Shoulders
Behind the neck smith press- 185...7+3+2=12 total...1 more rep then last time

Tris
CGBP - 275....8+3+2= 13 total...2 more reps then last time

Stretched Chest, Delts, and Tris

Back Width
Weighted Chins- BW +25 = 11 reps
BW + 45= 7 reps

Back Thickness
Barbell rows- 315 x 9

Back stretch

[mr intensity]

hey bro
tremondous jump in reps on smith B.P....

good work bro

[Mr.Bones]

Get er dun Steave o

[Steve56]

May 4th
Morning Weight - 193.7

Biceps
Barbell Curls - LT(Last Time) 110 lbs 28 RP - TT(This Time) 125 lbs 15 RP

Forearms
Hammer Curls- LT(Last Time) 65 lbs 21 RP - TT(This Time) 70 lbs 14 RP

Calves
Leg Press Calf Raise - 5 plates 1 set 10 reps (stretch at the bottom)

Hamstrings
Lying Leg Curls - LT(Last Time) 120 lbs 20 RP - TT(This Time) 120lbs 25 RP

Quads
Squats - LT(Last Time) 315 x 4 - TT(This Time) 315 x 6
WM Set (LT) 225 x 20 - TT 225 x 20

* Great Workout, beat the book on all lifts
* Next workout Increasing the WM set by 10 lbs

[Steve56]

5/6/10

I'm switching to the 3-way..i'm feeling great..no more of that beat down into the ground feel either...the workouts just got too long especially with a workout partner....slightly less frequency but i think more good is going to come out of doing it this way


Decline Barbell Press- Last Time-275 lbs 14 rps -This Time 275 lbs 14 rps

Unilateral Hammer Shoulder press (standing)
Right Arm - Last Time- 3 plates 14 rps - This Time 3 plates 16 rps
Left Arm - Last Time- 3 plates 16 rps - This Time 3 plates 17 rps

Floor Skull Crushers - Last Time 100 lbs - 24 rps - This Time 100 lbs 25 reps

[Steve56]

5-8-10
195 lbs

Preacher Curls - Last Time - 155 lbs 19 rps This Time- 155 lbs 23 rps

Cable Reverse Curl- Last Time - 30 lbs 10 SS This Time - 30 lbs 12 SS

V-Grip Pulldowns - Last Time - 220 lbs 18 rps This Time - 220 lbs 22 rps

T-Bar Rows - Last Time - 7 plates x 6 reps This Time 7 Plates x 12 reps

[Steve56]

5/10/10

197.6

Leg Press Toe Presses- Last Time..5 plates per side 23 rp - This Time..5 plates per side 26 rp

Seated Leg Curl- Last Time..185 lbs 17 rp - This Time...185 lbs 20 rp

Hack Squat - Last Time ... 6 plates per side 4 reps SS...This Time..6 plates 5 reps SS

* Hip Flexor acting up again so i had to switch to the single leg ext for the widdow maker

- Widdow Maker - Single Leg ext - 100 lbs 20 reps

[Steve56]

5/11/10
197 lbs

Chest
Incline Smith - LT(last time) 275lbs 16Rp TT(this time) 285 12RP

Shoulders
Behind the neck smith press-LT(last time) 185lbs 12Rp TT(this time) 185lbs 17RP

Tris
CGBP - LT(last time) 275 13Rp TT(this time) 275 15RP

Big Jump with the behind the neck presses...5 more reps!!

[Steve56]

May 15
198 lbs

Biceps
Barbell Curls - LT(Last Time) 125 lbs 15 RP - TT(This Time) 125 lbs 20 RP

Forearms
Hammer Curls- LT(Last Time) 70 lbs 14 RP - TT(This Time) 70 lbs 17 RP

Back Width
Weighted Chins- LT BW +25.. 13 SS TT BW+25..14 SS
LT BW +45...7 ss TT BW +45..8 ss

Back Thickness
Barbell rows- LT(last time) 315 9 reps TT(this time) 315 10 reps

[Steve56]

Added some more carbs to the diet on training days

Meal 1- 5 whole eggs, 2 instant flavored oatmeal packs, 8 oz OJ

Meal 2- 2 scoops TP whey isolate cold filtration, 3 instant flavored oatmeal packs

Meal 3- 10 oz ground turkey, 1tbs olive oil, 1/4 cup nuts

Meal 4- 10 oz ground turkey, 1 cup brown rice

Meal 5- TP PWO mix....80% waxy, 10% whey hydro, 10% whey iso add BCAA's, Glutamine, creatine

Meal 6- 10 oz steak, 8 oz white potato, small mixed salad

Meal 7- 2 scoops TP whey isolate, 1 tbs extra virgin olive oil

[Steve56]

May 18th
197.5

Seated Calf Raise(rest pause)- Last Time (LT) 85 lbs per side - 25 rp...This Time (TT) 85 lbs per side 31 rps

Sumo Leg Press- LT 8 plates per side 1 Straight Set x 10 ...TT 8 plates per side + 25 1 straight set x 8 reps

Leg Press- LT 9 plates per side 1 straight set x 8 reps...TT 9 plates per side x 9 reps

Leg Press WM- LT 7 plates x 20....TT 7 plates x 25 reps

[Steve56]

5/20/10

196 lbs

Chest
Hammer Strength Incline - LT (Last Times)4 plates + 25 lbs (each side) - 14 rp
TT (This Time) 4 plates+25lbs (each side) - 15 rp

Shoulders
Smith Military Press - LT 225 lbs 14 rp
TT 225 lbs 15 rp
Triceps
Smith Reverse Grip Bench - LT 275lbs 15 rp
TT 275lbs 16 rp

[Steve56]

5/21/10

197

Alt Dumbbell Curls- LT 50's - 23 rp
TT 55's - 14 rp

Cable Reverse Curl- LT 30lbs - 12 ss
TT 30lbs - 13 ss

Underhand Pulldowns - LT 200lbs -21rp
TT 205lbs -17rp

Deadlifts - LT 405 x 6, 315 x 15
TT 405 x 7, 315 x 17, 500 x 1

[Steve56]

5/25/10
196.5

Decline Barbell Press- Last Time-275 lbs 14 rps -This Time 275 lbs 16 rps

Unilateral Hammer Shoulder press (standing)
Right Arm - Last Time- 3 plates 16 rps - This Time 3 plates 18 rps
Left Arm - Last Time- 3 plates 17 rps - This Time 3 plates 21 rps

Floor Skull Crushers - Last Time 100 lbs - 25 rps - This Time 105 lbs 25 reps

[Steve56]

5-26-10
197 lbs

Preacher Curls - Last Time - 155 lbs 23 rps This Time- 155 lbs 26 rps

Cable Reverse Curl- Last Time - 30 lbs 12 SS This Time - 30 lbs 13 SS

V-Grip Pulldowns - Last Time - 220 lbs 22 rps This Time - 225 lbs 18 rps

T-Bar Rows - Last Time - 7 plates x 12 reps This Time 7 Plates x 13 reps

I tried the Shelby WM with the rope...awesome!!

Rope Lat Pull - 55 x18

[Steve56]

5/28/10

198

Leg Press Toe Presses- Last Time..5 plates per side 26 rp - This Time..5 plates per side 29 rp

Seated Leg Curl- Last Time..185 lbs 20 rp - This Time...185 lbs 23 rp

Hack Squat - Last Time ... 6 plates per side 5 reps SS...This Time..6 plates 6 reps SS

[Steve56]

5/30/10
197.5 lbs

Chest
Incline Smith - LT(last time) 285lbs 12Rp TT(this time) 285 13RP

Shoulders
Behind the neck smith press-LT(last time) 185lbs 17Rp TT(this time) 185lbs 19RP

Tris
CGBP - LT(last time) 275 15Rp TT(this time) 275 14RP

Last workout of the blast...shooting for 10-14 days and then blasting again