V1 Offseason DC Journal

[v1hyp]

I thought I’d post my offseason DC training over here as well. Just a little back ground, I just competed this past may at the Va grand Prix in and placed 2nd in my age group and 4th in the open middles. I’ve been using the DC training method now for almost 2 years and have enjoyed every minute of it. This is the third week of my new balst and I think I have just about gotten all the kinks out of it. I hope you enoy it. I pick it up from week three. If you want to see the previous weeks just go to this link.

journal!! - IntenseMuscle.com

[v1hyp]

Tue: 22 Jun 10: A1 (Blast#1 Week#3)
Cardio: Mon: 30min Run Am

1. HS FB: 15-20rp: LT: TT: 270-19
2. Standing Mil-Press (shoulders been hurting so I switch it up form C&P) 15-20rp:
LT:115-20 TT: 120-24
3. DB Shrugs: (Cables were being used so no Face Pull) 12-15ss: LT:75-15 TT: 80-15
4. Incl DB Tri Ext: 20-25rp: 20-35 TT: 35-28
5. Front Lat PD: 15-20rp: LT: 150-25 TT: 160-25
6. BOR: 6-8 & 12-15: 155-11 & 135-15
7. Rev Crunches: & Floor Crunches:

Overall another solid work out. Body weight still holding at 168.5lbs So I upped my nubers just a tad to see where I might end up at come next Sat.

Thur: 24 Jun 10: B1 Blast#1/Week#3

1. DB Incline Curls: 20-25rp: (30-27) 35-33
2. Gorilla Wrist Curls: 12-15: (40-13) 40-15
3. Seated Calf Press: 15-20 (Dante Style) (50-22) 55-29
4. DB Leg Curls: 20-25rp: (25-28) 30-34
5. Power Sqts: 8-10 & WM: (50-12 & BW-21) 180-10 & 90-20

had another great work out. Used MG powder to today and it seemed to work well for me. Everything felt easy. It hit 105 degrees by 1pm. Way to hot!!
__________________
"SET NO LIMITS"

[scottmcd]

I'd say I'm subscribed but I don't seem to get email notification on these threads

Good luck

[v1hyp]

I'd say I'm subscribed but I don't seem to get email notification on these threads

Good luck

Thanks Scott

[Gerb]

welcome. l'll be following along.

[v1hyp]

welcome. l'll be following along.

Thanks Steve!! Glad to have yua here!

[v1hyp]

169.5lbs.. That’s up a whole pound from last week. So the only thing I'm going to do to the numbers is maybe up the protein some. Will keep the carbs where there at and see if I continue to go up in weight. I moved today’s workout to Sunday. Helped the wife with a yard sale today moved the training to Sun for a little family bonding time! Today was a high carb day for me! I tried to find high carb items to eat while keeping the fat as low as I could. Not sure where I ended up? I will run the numbers today just to see where I end up. Some of the items were a tad high. I ran out of things to eat without repeating a meal (which I did on a few).

[v1hyp]

27 Jun 10 (Sun) A2: (Blast#1 / Week#3)


Dips: 20-25rp: (10-33) 25-33
Smith BNP (Bar not included) 15-20rp: (90-21) 100-20
Face Pull’s: 25-30 rp: 35-34
CGBP: 20-25rp: (140-31) 185-19 (dropping this down some next time in order to get the reps)
RC 20-25 rp: (30-23) 35-25
RD 6-8 & 10-12: (335-8 & 315-11) 340-10 & 315-13
(ABS)

I had another good one! All my numbers/poundage’s, seems to be going up. Body weight was up 6 pound from Sat feeding (water) and a pound from last week numbers.

[v1hyp]

Mon: Cardio only: 40 min (am) Walk outside.

[v1hyp]

29 Jun 10 (Tue) B2 (Blast#1/Week#4)


Spider Curls: 15-20 rp: (40-24) 60-24
DB Hammers: 12-15 ss: (30-16) 35-18
Leg Press Calf’s: 15-20 rp: (340-27) 360-31
(New) Sumo Leg Press (Hams): 20-25rp: 270-30
Leg Press: 6-8 & 10-12: (410-10 & 90-28) 450-10 & 430-12
Power Sqt (facing the machine) Weigh of machine not included): Wm: 50-21

I blasted today’s work out! I left the gym with the legs shaking and the bi’s feeling like noodles! MG’s Powders really put a pump on my arm’s & forearm’s. I was in a really crappy mood all day so it really helped fuel the workout.

[v1hyp]

Cardio: 30 min Past pace walk (am-outside) Have a post run on Thursday in celebration of the up and coming 4th of July weekend.

[v1hyp]

1 Jul 10 (Thur) A3:
Cardio: 30 min Run am
1. HS Incline: 15-20: (140-24) 150-24
2. (New) Seated DB Press: 20-25: 50-27
3. Smith RGBP: 20-25: 120-23 (Bar Not Included)
4. Front Chins: 15-20: (bw-21) 5-19
5. Smith RGBOR: 6-8 & 8-10: (135-15)
180-7 & 140-12 (Bar Not Included)
6. Rev-Crunches & Reg Crunches

[v1hyp]

Weight: Step on the scale at 171.5. That’s a whole two pounds up from last week. Will stay with the changes made last week to my food numbers and see where I end up next Sat. Well it’s Saturday once again and I’m looking forward to another high carb day! My goal for this sat is to see if I can beat my total number of carbs taken in while lowering my total fat intake from the previous week.

[Sandpig]

Nice work, dude. So, you are doing two sets per exercise?

[scottmcd]

I believe the numbers in parenthesis are his previous efforts numbers to show progression.

[v1hyp]

Sat 3 Jul 10 B3: (Blast#1/Week#4)
Cardio: None
Weight: 171.5

1. EZB Curls: 15-20 rp: (90-23) 95-27
2. Pin Wheels: 12-15ss: (25-17) 30-15
3. Standing Calf Presses: 15-20 Dante Style: 40-17
4. Bar Sqts: (6-8 & 8-10) (275-9 & N/A) 280-9 & 250-11
5. Power Sqts: (Facing Forward) WM: (50-23) 60-20
6. DB SLDL: 20-25 rp: 60-30
7. Inn’s WM: 80-20


I had a nice work out today. Gut was very full from the three meals I’ve already taken in plus, the water from MG’s powder has me feeling liking I’m going to explode! However, I still managed to get a nice work out in with a good pump!

[v1hyp]

I believe the numbers in parenthesis are his previous efforts numbers to show progression.



That is correct Scott. The numbers in parenthesis are indeed what I did last time. I use to but LT and TT but just changed it up. There’s No real reason for the change.

[v1hyp]

Nice work, dude. So, you are doing two sets per exercise?


Thanks Sandpig,, Nice Avatar!!

[v1hyp]

Here are my numbers for Sat (3rd) +/- a few. Looks like I was able to bring the carbs up while keeping the fat down and lower than last sat totals. Protein went up some which isn’t a completely a bad thing as well. I have to tell you I pretty much felt like shit by the end of the day from eating so much. Stomach was really bloated and all I could manage to do was just lay around on the coach in discomfort. Its funny how I look so forward to being able to eat on Saturdays but hate how I feel by the end of the day.
Dates: CALS: CARBS: PRO: FAT:
26-Jun-10 5711 901.5 164 176.25
3-Jul-10 5774 1022 228 118.5

[v1hyp]

Mon 5 Jul 10 (Blast#1//Week#5) A1;

Cardio: 30 min am/walk
1. HSFB: 15-20rp: (270-19) 270-19 I think I started off to heavy here. Going to drop the weight some next time around.
2. Standing front Press: 15-20rp: (120-24) 135-23
3. DB Shrugs: 10-12ss: (75-15) 85-13
4. DB Incl-Tri Ext: 20-25rp: (30-28) 40-27
5. Front LPD: 15-20 rp: 15-20: (160-25) 170-30
6. BOR: 6-8 10-12: 185-9 & 165-15
7. Abs:

[v1hyp]

Well this is a sad day for me guys. I had to go to a Dr Apt at another post about 2 hrs away and while I was there I hit the local gym on post. When I got home and went to post my work out, my logbook was nowhere to be found. I called back up there and they weren’t able to find it so I’m posting this by memory so go easy on me. I also had to change some of the exercises around due the type of equipment they had. On a plus, I had the opportunity to work on some different equipment, which I think helped hit things from a different angle.


DBC: 20-25rp: (35-33) 45-23
DB hammers: 12-15ss: (35-18) 40-14
Leg Press Calf’s: 15-20 rp: (360-31) 400-24
Leg Press hams: 20-25rp: (270-30) 360-25
Leg Press: 6-8 & 10-12: (450-10 & 430-12) 480-9 & 450-12
Abduct (out’s): wm: 130-30

[v1hyp]

9 Jul 10 (Sun) A2: (B#1 & W#5)

1. Dips: 20-25rp: (25-33) 35-33

Smith BNP (Bar not included) 15-20rp: (100-20) 105-16
3. Face Pull’s: 25-30 rp: (35-34) 42.5-30

HS CGBP: 20-25rp: (Machine weight not added) 90-24
RC 20-25 rp: (35-25) 40-27
RC-Rear: wm: BW-10
RD 6-8 & 10-12: (340-10 & 315-13) did just one set today 350-10
(ABS)

Had to take a Army PT Test today which I only found out about yesterday. So I was a tad drained from that event. I did 70 push up (2min)/71 sit up (2min) & a 15:04 2 mile.

[Mr.Bones]

Fuck PT tests seriously

[v1hyp]

Fuck PT tests seriously


Yeah,, just one of thoes thing you have to deal with while being in the military!!

[v1hyp]

No cardio or training today just eating!! Weight today was 174lbs that’s about 2.5 lb jump from last week. In addition to upping my protein, I also added a shake during the night (if I woke up) which I think contributed to the weight gain. Going to move my carbs up to match my new weight and see where I end up next week. This sat feed hasn’t been going to well. My cell phone died on me at my daughter T-ball practice so I had to head over to Verizon and what seemed like the next 3 hours getting a new phone. So I’m thinking the endof the day numbers might be low.

[v1hyp]

I’m heading south this year for the family vacation and spending some time back home in Miami, Fla. I’ll be down there around the 2nd week in Aug. Anyone want to get DC Training in. I’ll be training most days down at my buddy’s gym in Homestead. Just let me know!!
__________________

[v1hyp]

12 Jul10 (Mon) B2 (Blast#1/Week#6)

1. Spider Curls: 15-20 rp: (60-24) 65-20
2. Gorilla Curls: 12-15 ss: (40-15) 50-13
3. Standing Calf’s raises: 15-20 rp: (40-17) 55-25
4. DB SLDL: 20-25rp: 75-27
5. Sqts: 6-8 & WM: (280-9) 285-8 & 225-15
6. Inn’s: (80-20) 85-23

Went to the gym after work today and it was slammed! So I had to change some of the exercises around.

[Mr.Bones]

So why do you use DC if your a natty? Just curious

[v1hyp]

So why do you use DC if your a natty? Just curious


DC is a good program for whatever your situation might be. It's a great way to pack the size on!! Give it a try.

[Mr.Bones]

Hell no, I know what works for me now as I have had to rebuild myself from scratch twice now.

[v1hyp]

Hell no, I know what works for me now as I have had to rebuild myself from scratch twice now.


That's great to hear. If you know what works then stick with it. As for me, DC has worked very well for me and I plan on sticking with it!

[v1hyp]

My gym is currently under construction so they’ve moved some of the equipment out of the gym. So I had to change up and move around (again) some of my exercises. On Wed when I hit a group only once that we, I like to add a wm to one of the body parts. I try to change the bp up each time. I know you see two wm on here. That's because I've decided to add a wm to back with because I feel I need more of it.

1. Nautl-Incline Press: 15-20rp: 160-25 (I actually felt this more than doing it on the HS machine)
2. Seated DB Press: 20-25rp: (50-27) 55-27
3. DB Shrugs: 12-15ss: 90-15
4. Leaning DB one arm Side Raises: wm: 15-20
5. DB Overhead Tri-Ext: 20-25rp: 85-24
6. Chins: 15-20rp (5+bwlbs-19)5+bw-20
7. Seated rear Pulldowns: wm 130-18
8. Rev-Grip BOR: 6-8 & 8-10: 185-8 & 145-12

[v1hyp]

16 Jul 10 (Fri) B3: Bl#1/WK#6
Cardio: Starting my long runs did 2.5 miles at 22min.
1. DBC: 20-25rp (45-23) 40-27 Messed up on the weight here.
2. Pin Wheels: 12-15ss: (40-14) 40-15
3. Seated Calf: 15-20 rp: (55-29) 60-23
4. DB Leg Curls: 20-25rp: (30-34) 40-23
5. Power Squats: 6-8 & wm: (180-10 & 90-23) 240-8 & 140-20
6. In's (hams) WM 25-30): (85-23) 85-27
Another high carb day coming up, can't wait.

[v1hyp]

Mon, 19 Jul 10: A1 Blst#1/Week# 7

Cardio: 20 min Sprints/Run (fast/slow pace) Abs: Sit ups 3x25=75 reps (after Cardio)


HS FB: 15-20 rp: (270-19) 260-21
Standing Military Press: 15-20rp: (135-23) 145-20
BB Shrugs: 12-15ss: 165-15
DB Incl-Tri Ext: 20-25 rp: (40-27) 45-20
Front Lat PD’s: 15-20rp: (170-30) 180-21
BOR: 6-8 & 10-12: (185-9 & 165-15) 190-8 & 175-12
Rear lat PD’s: WM: (130-18) 130-18 May have started to high here. May drop 5-10lbs and go from there.

[v1hyp]

Wed 21 Jul 10 Blast#1/Wk#7



Cardio: 15 min Bike am

EZB Curls: 15-20: (changed up reps) rp: (95-23) 100-21
GC: 10-12 (50-13) 60-11
Seated Calf’s: 15-20rp: (60-23) 65-22
Leg Press Hams: 12-15ss: (changed to SS): (360-21rp) 410-15
Leg Press: 6-8 & 10-12: (480-9 & 450-12) 540-10 & 460-12
Abduct: WM (130-30) 140-18

[v1hyp]

23 Jul 10 (Fri) A2: (B#1 & W#7)
Cardio: 30 min Slow run (am) then did Abs: Sit ups 3x25= 75reps
Dips: 15-20 (drop reps) rp: (35-33) 45-30
Smith BNP (Bar not included) 15-20rp: (105-16) 110-18
Face Pull’s: 25-30 rp: (42.5-30) 45-30
HS CGBP: 20-25rp: (Machine weight not added) (90-24) 140-30
Front Lat PD: 15-20rp: (180-21) 185-23
RD 6-8 : (350-10) did just one set today 365-10
Rear lat PD: wm: (130-18) 130-19

[v1hyp]

26 Jul 10: (Mon) B3: Blst#1//Wk#8

Cario: 30 min Walk am
DBC: 20-25rp: (40-27) 50-22
DBH: 10-12: (40-15) 45-11
Standing Calf: 15-20rp: 100-31
DBLC: 20-25rp: (40-23) 45-24
Power Sqt: 6-8 & wm: (180-10 & 90-23) 200-9 & 100-20
In’s: wm: (85-27) 90-20

I had some issues w/my left forearm after DBC. Had some pain and wasn’t able to fully grip the DB for Hammers. Other that that, had a good work out.

[v1hyp]

28 Jul 10 (WED) BL#1/WK#8 A3:
Cardio: 30 min Eclip Machine, am

Naut- Incline: 15-20: (160-25) 165-27
Seated DB Press: 20-25: (55-27) 60-32 (Felt strong today)
Standing DB Shrugs: 12-15 ss: (90-15) 95-15
Over Head DB Tri: 20-25 rp: (85-24) 85-26
Chins: 12-15rp : (5-20) 7.5- 16
Seated Rows: 6-8 & 10-12: (New) 175-8 & 150-12
Rear Lat PD: 12-15 (Reps changed) : 125-15

I’m having some issues with my lower right side of my back and my left bicep. I think this blast may be coming to an end. Going to see if I can get a few more weeks out of it I may take a few days off to recharge soon but not to long to be considered a cruise.

[v1hyp]

30 Jul 10 (Fri): B3: Blst#1//WK#8
Cardio: 30 min Run: AM

Spider Curls: 15-20rp: (65-20) 70-15
Gorilla Curls: 12-15ss: (50-13) 50-15
Seated Calf: 15-10rp: (55-25) 65-21
Leg Press Hams: 12-15ss: (410-15) 430-16
Leg Press: 6-8 (540-10) 600-8 (no wm today leg were sore from my am run)
Aduct (out’s): 15-20: (140-18) 140-23

Legs were sore from this past week of Cardio. Starting to have aches and pains all over it seems. Looks like this blast is soon to be coming to an end. Going to try and get at least 2-3 more weeks out of it though.

[v1hyp]

Mon, 2 Aug 10 A1 Blst#1/Week# 9

Cardio: 30 min Sprints/Run (fast/slow pace) & Abs:
HS FB: 15-20 rp: (260-21) 270-22
Standing Military Press: 15-20rp: (145-20) 150-20
BB Shrugs: 12-15ss: (165-15) 205-12
DB Incl-Tri Ext: 20-25 rp: (45-20) 45-23
Front Lat PD’s: 15-20rp: (180-21) 185-27
BOR: 6-8 & 10-12: (190-8 & 155-12) 195-8 & 185-12
Rear lat PD’s: WM: (125-15) 130-21

I had good workout today. Got a great pump going towards the end of my workout.

[v1hyp]

Wed, 4 Aug 10 B1: (Blast#1/Week#9)
Cardio: None
Weight: 178lbs

EZB Curls: 15-20 rp: (100-21) 110-18
Pin Wheels: 12-15ss: 45-13
Leg Press Calf: 15-20 (400-24) 450-28
Bar Sqts: (6-8 & 8-10) (285-8 & 225--15) 295-8 & 225-18
DB SLDL: 12-15 rp: (75-27 rp) 85-12 ss
Inn’s (adducts) 15-20 ss: (90-20) 95-16

[Sandpig]

Nice work, dude.
what's a Gorilla curl?

[v1hyp]

Nice work, dude.
what's a Gorilla curl?

Just don't laugh at the weight or no weight on the bar!! Really with this movement, you really don't need much weight (unless your really strong).

YouTube- Gorilla Curls

[Mr.Bones]

Just don't laugh at the weight or no weight on the bar!! Really with this movement, you really don't need much weight (unless your really strong).

YouTube- Gorilla Curls (http://www.youtube.com/watch?v=A0xmO2eJh7A)


Why are you just curling the bar empty????????????????

[v1hyp]

Why are you just curling the bar empty????????????????


I'm not Curling it.

[Mr.Bones]

I'm not Curling it.

Gorilla pounding it then

[v1hyp]

Gorilla pounding it then


Unless your really strong and just push heavy weight with ease, This movement (if done right) doesn’t really need a whole lot of weight. Great movement for getting a super pump.

[Mr.Bones]

Unless your really strong and just push heavy weight with ease, This movement (if done right) doesn’t really need a whole lot of weight. Great movement for getting a super pump.

Oh, I just thought DC was that type of training where you train beyond hard, every set veins rush through layers of skin and the face becomes a water fountain of sweat.

Didn't know DC guys did pumping type stuff

[v1hyp]

Oh, I just thought DC was that type of training where you train beyond hard, every set veins rush through layers of skin and the face becomes a water fountain of sweat.

Didn't know DC guys did pumping type stuff


I would think that there are those who would consider it not a traditional DC exercise. I placed it in my current blast to see how it would fit. I’m doing it in a straight set fashion and making good gains. However, I don’t think I’ll add it back in the next time around.

[v1hyp]

Mon: 9 Aug 10: B2: B1-W#10:
Cardio: 15 min Treadmill Post workout

DBC: 20-25 rp: (50-22) 50-25
DBH: 10-12ss: (45-11) 45-12
Standing Calf Raises: 15-20rp: (100-31) 120-27
Leg Press Hams: 12-15ss: (430-16) 45-15
Leg Press: 6-8 & wm: (600-8) 630-8 & 450-21

[v1hyp]

Wed 11 Aug 10: A3: Blst#1/Wk#10
Cardio: None
Weight: ?
Dips: 15-2-rp: (45-30) 70-23
Seated Smith BNP: 15-20: (110-18) 120-18
Face Pulls: 5sets/6 reps: 50-10 Back to Back
Skull (Floor) Crushers: 20-25: 90-20
RC: 15-20rp: (40-27) 50-22
RD: 6-8 & 10-12: (365-10) 400-6 & 365-8

On vacation in Miami,, anybody want to get some DC training in,, Just pm,, !!

[v1hyp]

13 Aug 10: (Fri) B3: Blst#1//Wk#10
Cardio: 45min (thur) walked around the Miami Zoo!! Hot as Sh*t yesterday!
Weight: I haven't jumped on the scale since I left Va but I know I've put some weight on! Been eatting a lot of carbs this past week!!
* Spider Curls: Dropped these today. Did the 1st set and bi was killing me thru the 2nd. So I just stopped this one and did some 3-way curls for a nice pump!!
* GC: 45x2-12
* Seated Calf: 15-20rp: (65-21) 70-20
* Sqts: 6-8 & wm: (295-8 & 225-18) 300-10 & 225-22
* DB Leg Curls: 20-25: (45-24) 50-20
* Abs:

[v1hyp]

Tue: 24 Aug 10: A1 Blast#2/Week#1
Weight..179.5lbs
Cardio: None

Naut-Incline: 15-20rp: (185-25) 170-25
BNP (Smith Machine)(Bar Not Included-BNI): 15-20rp: (110-18) 100-24
Smith Machine Rear Shrugs (BNI): 20-25rp: 70-44
Straight Bar Tri Press Downs: 20-25rp: 65-27 (very slow on the Neg movement)
Chins (front): 15-20rp: (15-14) 10-15
Naut-Seated Rows: 8-10 & 12-15: 175-11 & 155-15
RG HS Pulldowns: 12-15ss: 110-16

Nice start to my new blast. Strength still feels good for upper body. Will see how my legs & bis are come Thur. Wed I’ll do am cardio and abs.

[v1hyp]

Weight: Not Taken
Cardio: 40 min Am Walk (Brisk)

I’m still on vacation until Friday. Got sign up for school and run a few places around town.

[v1hyp]

26 Aug 10: Thur B1: Blast#2 Week#1:

Cardio: None
Weight: Not Taken

EZBC’s: 15-20rp: (110-18) 95-22
DBH’s: 10-12ss (45-12) 45-12
Seated Calf’s: 15-20: (70-27) 75-19
Bar Sqts: 6-8 & wm: (300-10 & 225-22) 315-7 & 230-20
Adduction (In’s) 20-25rp: (95-16) 85-26
Standing Sing-leg Leg Curl: (done on a leg ext machine) WM: 30-22

Good workout today! My calf’s felt a tad weak but the quads and hams felt strong!

["Rodz"]

Whats up V1, im joining in late here, what show are you working towards

[v1hyp]

Whats up V1, im joining in late here, what show are you working towards


Hey Mike!! Well, I just competed this past May in VA (The Virginia Grand Prix) and took 2nd in my age group (over 40) and 4th in the open middles. I’m taking the rest of the year to slowly put some weight on and bring up those weak areas. My plans for next year season is to do the same show I did this year and possible either the Masters National or the North Americans. The VA show for sure and will have to see how the rest goes. Thanks for stopping by bro!!

[v1hyp]

Weight: Not taken
Cardio: 40 min (am) Brisk Walk

Signing in off of leave today and report back to work on Monday and then have a 4 day weekend that same week!! The walk felt good. My knees are somewhat sore form yesterdays leg assault.

[v1hyp]

Sat 28 Aug 10: A2 Blast#2 Week#1

Cardio: None
Weight: 179.5

HS Decline: 15-20rp: 200-24
Seated Front Mil-Press: 12-15rp: 145-19
Standing DB Press: wm: 25-21
DB Shrugs: 6-8 & wm: 100-8 & 60-21
Dips: 15-20rp: BW+ 45-25
Close Grip Pulldowns: 15-20rp: 160-18
Smith Mach BOR: 8-10 & 12-15: 110-11 & 70-15 (Bar Not added)

Rest Day Sun and its back to work on Mon.

[HammerStrength12]

Always gotta follow a DC journal. Nice work. You have a separate exercise for traps?

[v1hyp]

Always gotta follow a DC journal. Nice work. You have a separate exercise for traps?


Yes, IMO I just didn't see the growth I wanted with just using the back movements alone. So I added them in and for me its seemed to have helped. I know some die hard no bending to the left or right DC'er have issues with it and that's ok. This isn't a cookie cutter sport and what works for others may not work for all. That's why we make adjustment when needed.

[v1hyp]

Mon 30 Aug 10: B2 Blst#2 Week#2

Cardio (am) 40min walk/run Mod-Pace
Weight: NT

DBC: 15-20rp: (50-25) 55-17
PW: 10-12 ss: (45-13) 30-12 having some issues (pain) in my right forarm.
Leg Press Calf: 15-20 rp: (450-25) 500-24
Leg Curls (naut mach): 15-20rp: 100-27
BodyMaster PowerSqt (facing forward) 8-10 & wm: 240-10 & 90-15 (new ex)

[v1hyp]

1 Sep 10 Wed: A3 Blast#2 Week#2
Cardio: 35 min Incum-Bike
Weight: 178lbs

HS BP: 12-15rp: (270-22) 290-18
Seated DB Press: 25-30rp: 40-38
Close Grip BP: 20-25rp: 135-31
Rack Chins: 15-20rp: 40-17
Rack Deads: 6-8 & 8-10: (400-6 & 325-10) 400-9 & 330-10

[v1hyp]

Fri: 3 Sep 10: B3 Blast#2 Week#2:

Cardio: 20 min Bike (post workout)
Weight:

HS PC: 15-20rp: 45-23
Wrist Curls: 25-30rp: 70-27
Leg Press Calf's: 15-20 rp: (500-24) 510-22
LP-Hams: 15-20 rp: (500-24) 525-26
LP: 6-8 & WM: (650-10) 655-9 & 450-20

Good workout today! Taking Sat off but then going to train with Kevin Couch on Sun. should be fun!
__________________

[v1hyp]

Woke up today at 180lbs. No training today. I might go hit the pool and just hang out with the family. Sushi Bar is sounding good to me today!!

[v1hyp]

Mon 6 Sep 10: A1 Blast#2 Week#3

Cardio: post trng Treadmill 25min
Weight:

Naut Incl: 15-20rp: (170-25) 190-22
Smith BNP: 12-15rp: (100-24) 120-16
Smith Revers Grip Shrugs: 20-25rp: (70-44) 100-36
SB Tri Pressdowns: 20-25rp: 80-27
V-Grip Pulldowns: 15-20rp: 130-24 (nice and controlled)
Seated Rev-Grip Rows (ez curlbar) 15-20rp: 160-24
BentOver Rear Delts: (holding 25lbs plates in each hand rp): 25:-38

Nice workout today. Back to work Tuesday.

[v1hyp]

8 Sep 10 Wed: B1 Blast#2 Week#3
Cardio: Am 40min walk
Weight: 183lbs

EZB curls 15-20rp: (95-22) 100-21
DB Hammers: 10-12ss: (45-12) 50-13
Seated Calf's: 15-20rp (w/a 5 count at the bottom): (75-19) 75-21
Sqts: 6-8 & WM: (315-7& 230-20) 315-9 & 235-17
GHR: 20-25rp: (first time on these and man was I weak): bw-12

Had another good leg day! Knees are killing me already but hey that how it goes.

[v1hyp]

10 Sep 10: (Fri): A2: Blast#2 Week#3

Cardio: Had to be in early today so only 20min am on Incumb-bike
Weight: 179.5 (drop some water I think)

HSDecline: 15-20rp: (200-24) 210-25
Seated Smith Mil-Press: 12-15rp: 155-18
DB Shrugs: 6-8 &wm: (100-8 & 60-21) 105-9 & 65-20
Chins(Front): 15-20rp: (dropped the weight I was using and going w/just BW for better form) (hold for a sec at the top and slow neg): BW-15
Smith BOR: 8-10 : 12-15: 135-10 & 95-15

[v1hyp]

Mon 13 Sep 10: B2 Blst#2 Weel#4

Cardio: 30min Am Walk
Weigh: N/A

DBC: (upped the reps and droped the weight by 5lbs) 20-25rp: (55-17) 50-22
PW: 10-12ss: (30-12) 30-14
LPC: 15-20rp: (500-24) 610-21
DB LC: (Went back to these instead of reg leg curls. They just feel as if the hit my hams better) 20-25rp: 35-27
Power sgts: 8-10 & wm: (240-10 & 90-15) 270-10 & 90-20

[v1hyp]

Wed 15 Sep 10: A3 Blast#2/Week#4

Cardio: 30 min Am Treadmill
Weight: Not taken

HS Flat Bench: 12-15 rp: (290-18) 300-16
Seat DB Press: 20-25rp: (40-35) 50-36
Dips: 20-25 rp: bw-39 (done with more control)
Rack Chins: 15-20rp: (50-17) 55-17
Rack Deads: 6-8 & 8-10: (400-8 &330-10) 405-9 & 335-10

http://www.youtube.com/watch?v=cjY99uvQyTA

[v1hyp]

http://www.youtube.com/watch?v=cjY99uvQyTA

[v1hyp]

My video would noy load in the last thread so here yua go.

YouTube - Movie_0002.wmv

[v1hyp]

Fri 17 Sep 10: B3: Blast#2Week#4

Cardio: 30min am Treadmill Weight: 180.5lbs

HS Pre-Curls: 15-20rp (45-23) 55-23
Wrist Curls: 20-25rp: (70-27) 80-31
Standing Calf's: 15-20 rp: (5 count @ the bottom): 100-24
Leg Press Hams: 20-25rp: (525-26) 530-25
Leg Press: 6-8 & wm: (655-8 & 450-22) 705-6 & 460-20
Abs: am after Cardio.

Legs felt drained from cardio today but I got through it. Messed up on my lp# I thought my last set was with 695. O well no turning back now!!

[v1hyp]

Mon: 20 Sep 10: A1 Blast#2 Week#5
Weight: not taken
Cardio: 30m am Treadmill 3.0 & 15% incline

HS Incline: 15-20rp (190-22) 200-21 + SH
Smith BNP:12-15rp (155-16) 160-14+ SH
Smith Rear Shrugs: 20-25rp (100-36) 165-38
Tri Press Downs: 20-25 rp (80-27) 95-24
V-Grip Front Pull Downs: 15-20rp (130-24) 150-21
Naut Seated Rows (Rev-Grip w/EZ-Curl Bar): 15-20rp (165-24) 175-28
Abs:

[v1hyp]

Wed 22 Sep 10: B1 Blast#2Week#5

Weight: 180.5lb (seem to be stuck here. May need to make some changes)
Cardio: 30 am Walk outside

EZB Curls: 15-20 rp (100-21) 110-18
Hammers: 10-12ss (50-13) 55-10 (felt heavy today)
Seated Calf's: 15-20rp (5 count @ bottom) (75-21) 80-22
Bar Sqts: 6-8 &wm: (315-11 & 235-17) 325-8 & 235-20 (lower back is fried after my heavy set).
GHR: 20-25 rp (bw-12) bw-14

The weight on sqts is really starting to feel heavy. Not sure if a sticking point is fast approaching. Anyone ever feel like you've reached a point on a certain lift that you wonder if (due to how heavy a certain weight is feeling) that it gives you some concern for the potential for injury?
__________________

[v1hyp]

Anyone even reading this dam thing??

[Mr.Bones]

Of course

[v1hyp]

Of course

Thanks

[v1hyp]

No training or cardio today but still feeling drained. These last few days of 95-100 (w/heat index) weather is kicking my ass. Could be why everything is feeling so dam heavy this week. The good news is that I have another 4-day pass this weekend starting Friday!!

[v1hyp]

Fri 24 Sep 10: A2 Blast#2 Week#5
Cardio: 20min (am) Incum-Bike
Weight: 181lbs

DB Flat Bench: 20-25rp: (New) 95-22
Seated DBP: 20-25rp: (50-36) 60-27
DB Shrugs: 6-8 & wm: (105-9 & 65-27) 110-9 & 70-21
RGBP: 20-25rp: (145-33) 185-25
Front Chins: 15-20rp: (bw-15) bw-22
DB BOR: 20-25rp: (New) 75-27

Had a great workout today! Replaced two exercises that I just wasn’t feeling.

[HammerStrength12]

Yes I read all the DC Journals lol. Nice work.

[v1hyp]

Yes I read all the DC Journals lol. Nice work.


Well then thanks for stopping by !!

[v1hyp]

Mon: 27 Sep 10: B2 Blast#2 Week#6

Cardio: None
Weight: Not taken

DB Curls: 20-25rp: (50-22) 50-24
PW: 10-12ss: (30-12) 30-15
Leg Press Calf's: 15-20rp: (610-21) 615-21
Leg Press: 6-8 & wm: (705-6 & 460-21) 705-9 & 470-20
DB Leg Curls: 20-25rp: (35-27) 40-24

Nice workout today! Was off from work so I felt really rested.

[v1hyp]

Wed 29 Sep10: A3 Blast#2Week#6
Cardio: 40min am-walk
Weight: Not Taken

Decline BP: (W/Bar)(New): 15-20rp: 205-25
Seated Smith FP: 15-20rp: (155-18) 155-20
FP: 15-20ss: (25-20) 35-22
Dips: 20-25: (BW-39) BW+20lbs-33
V-Grip Front PD: 15-20rp: (150-21) 160-20
Rack Deads: 6-8 & 8-10: (405-8 & 335-10) 415-2/405-3 & 340-10


Workout went well except for the racks. For some reason the back was just not working. Jumped to 410 and knocked out 2 before I hit a wall. Waited a few min, dropped the weight to 405 and was only able to pull for 3 more. Not sure what happened today but hopefully it was just an off day. Will do 405 next time around and see what happens.

[MightyMetcalf]

I just started DC training as well and so far so good.
One thing I can't figure out is your postings of exercises, not only can I not desipher some of the abbreviations or what some of the exercises are (gorilla curls, Inn's, rc, rd, smith rgbor) but the numbers inside the parenthesis and out.

[v1hyp]

I just started DC training as well and so far so good.
One thing I can't figure out is your postings of exercises, not only can I not desipher some of the abbreviations or what some of the exercises are (gorilla curls, Inn's, rc, rd, smith rgbor) but the numbers inside the parenthesis and out.


Gor-Curls is an exercise done for forearms. (xxx-x) refers to what I did the last time I did a particular exercise. rc or rd chins/deads, Rack & Smith Rev Grip Bent over rows and RGBP Rev-Grip Bench Press. Good luck w/your DC training.

[MightyMetcalf]

thanks, you too.
I just found out what rack chins were after looking at this months FLEX, I've known what the exercise was just didn't know what it was called.
So far I like it, just not sure if its enough volume for my legs

[v1hyp]

thanks, you too.
I just found out what rack chins were after looking at this months FLEX, I've known what the exercise was just didn't know what it was called.
So far I like it, just not sure if its enough volume for my legs


You mean your back right? RC are for back with!!

[v1hyp]

Fri: 1 Oct 10 B3 Blasy#2 Week#6
Cardio: 30min Incum/Bike (am)
Weight 181.5lbs
HS Preacher Curls: 15-20rp: (55-23) 65-20
Wrist Curls: 15-20ss: (80-31rp) 90-17
Standing Calf’s: 15-20 (one set DC Style): 85-15
Lying Leg Curls: 20-25rp: 105-28
HS Hacks: 10-12 & wm: 200-11 * 160-20

Nice workout! Replace power squats w/Hacks. Also, I’m starting to feel a tad run down on some of my movement’s. So I’m going to change my rep scheme in order to keep the weight and this blast moving

Sat: 2 Oct 10:

Nice day off! Went to the state fair with the family and burned some calories walking for hours. No worries though, I made them all back up with some elephant ears. Corn from the grill and cheddar nuggets!!!

[Mr.Bones]

Cheddar nuggets for the win, i wish i could have some

[MightyMetcalf]

. No worries though, I made them all back up with some elephant ears. Corn from the grill and cheddar nuggets!!!


wtf is that?

[v1hyp]

wtf is that?



http://allrecipes.com//Recipe/elephant-ears-2/Detail.aspx

[v1hyp]

Mon: 4 Oct 10: A1 blast#2 Week#7
Cardio: 30min (am) Eclip/Treadmill Weight: 183lbs

Naut: Incline Press: 15-20rp: (200-21) 205-24
BNP (Smith seated): 12-15rp: (160-14) 160-18
Rear Bar Shrugs (Smith): 20-25rp: (165-38) 195-31
Tri-Press Downs (Straight bar): 20-25rp: (95-24) 95-26
Rack Chins: 15-20rp: (55-17) 55-20
HS Iso-Lat Low Row(new): 8-10 & 12-15: 120-11 & 90-16
Abs:

[MightyMetcalf]

You mean your back right? RC are for back with!!

I know they are but I was just meaning I'm not sure if the program is enough for my legs. I'll give it another month though just to see.

[v1hyp]

I know they are but I was just meaning I'm not sure if the program is enough for my legs. I'll give it another month though just to see.

Are you doing WM for your legs. After a heavy set, WM are just the thing to finish them off!.. Hope it works out for you! It's a great program!

[MightyMetcalf]

Are you doing WM for your legs. After a heavy set, WM are just the thing to finish them off!.. Hope it works out for you! It's a great program!
Well the program calls for one set of 8-10, then one of 20~I have been doing this but usually I'm used to my legs feeling fuller for the next several days afterwards but not with this.

[v1hyp]

Well the program calls for one set of 8-10, then one of 20~I have been doing this but usually I'm used to my legs feeling fuller for the next several days afterwards but not with this.


What kind of sup (pre/post) are you taking? You should give MG Powder by True Protein a shot.

http://www.trueprotein.com/Product_Details.aspx?cid=25&pid=6952 (http://www.trueprotein.com/Product_Details.aspx?cid=25&pid=6952)

[v1hyp]

Wed: 6 Oct10: B1 Blast#2Week#7
Cardio: 30min/am Weight 182lb

EZB Curls: 15-20rp: (110-18) 110-21
Hammer Curls: 10-12ss: (55-10) 55-12
Seated Calf's: 12-15ss: 50-12 + SH
Sqts: 8-10 & wm: (upped the reps and lowered the weight) (325-8 &235-17) 320-9 & 235-18
GHR: 15-20rp: (bw-14) BW-16
Abs:

Nice work out today. Everything felt good! I've been trying GHR different ways and I think the way I did them today works the best.

YouTube - ham killers.MPG

[v1hyp]

Fri: 8 Oct 10: A2 Blast#2 Week#7
Cardio: 2mile run (am) easy pace Weight:184lbs

DB Bench Press: 20-25rp: (95-22) 95-26
Seated DB Shoulder Press: 20-25rp: (60-27) 65-26
DB Shrugs: 6-8 &wm: (105-9 & 65-20) 110-10 & 70-20
Front Chins (using the smith Machine) 15-20rp: (bw+10lbs-22) bw-18 (using the straight bar seemed a tad harder)
BD BOR: 6-8 & 10-12ss: 95-9 & 75-12

Hams and mid to lower back for the past week or so has been really thight and sore. Not sure whats up with that. I think it might be time for a week off but how I hate missing any time form the gym!!! I know it's good for you but still, it just kills me to not work out!!

[v1hyp]

Nice relaxing day got a message which really helped. I also waxed the truck. One down and one to go. Weight today 184lbs

[v1hyp]

Sun: 10 Oct 10:

I had another nice and easy day. Washed and waxed the wife’s car, went to Wall mart and just hung out at the house. Weight today was at 186lb after Saturday’s high carb day.

Mon: 11 Oct 10:

I’m enjoying my last day off from a four day weekend. I’ve decided to go ahead and cruise this whole week and start back up next Monday. Will do some cardio this week and that’s about it. Weight today was 184.5lbs. Cardio will be about 30min on the Incum-Blke at the house.

[v1hyp]

Cardio: 25 min Incumb Bike Weight 183lbs

I’ve been having some pain in both my knee’s and right ankle over last few years as a result from running and rolling my ankle (a few times). So this past month I went and had some MRI’s done and it turns out I have Chondromalacia patella (runner’s knee’s) in both knees and some minor ligament tears in my ankle. They say other than physical therapy and not running; there really isn’t much that can be done for the knees. As for the ankle, their going to have me go to physical therapy to start with and if that doesn’t work, then I might have to have surgery on it.

[MightyMetcalf]

I use the eliptical, for less strain on the joints. That could be a good option for you

[v1hyp]

I use the eliptical, for less strain on the joints. That could be a good option for you


Thanks, I try and use that as often as I can but being in the military, I'm required to run as well.

[v1hyp]

184lbs

Having a nice and relaxing Sunday. The weather outside is nice (mid 70’s). I just finished prepping some of my food for the week (see pic). All that is left is to prep my uniform and spend the rest of the day hanging out with the family. I start my new duty position tomorrow, which means I head in to work by 5 am and don’t leave till sometime around 6-7 pm. Where I’m going to be able to fit a work out in, is yet to been seen but I’ll get it in there some where. I’ve been thinking about going doing something different for the rest of the year training wise. With my new work schedule, I’m going to be pressed for time so I need to get in and out as fast as I can with out screwing up my training. I also wanted to add some more volume into my training in the form of a few more exercise on some body part’s while still keeping some of the DC principles. Therefore, I was looking at doing 4 days a week, using the 3-way body part format. I will still incorporate RP, SS,WM & SH principles into this routine plus a few more exercise on areas I feel need more attention. I’m hoping this will allow me to continue to grow and get stronger. While easing up on some of the pain I’ve been experiencing in my joints. I’ll continue to post my work outs when I can and as always welcome your comments>

[v1hyp]

Mon 18 Oct 10: A1 B3/W1

Cardio: None Weight: None

HS Incline: 15-20rp: (LT 205-24) 195-22 + SH
Seated DB Press: 20-25rp: (60-27) 50-30
HS Seat Shrugs: 12-15ss: 160-15
Standing DB Side's: WM: 20-18 (Controlled)
Dips: 20-25rp: 35lb db-25

First day back and everything felt good. I dropped the weight after taking a week off just get a feel for where I'm at. If today was an indication of where my strength is after my cruise then I should be passing my last blast numbers within a few weeks.

[v1hyp]

Tue 19 oct 10: B1 B3W1:

cardio 20min Run (am) Weight: 184lbs

Straight Bar Curls: 15-20rp: 80-23+SH
Rev Curls (gorilla Curls) 12-15ss: 40-12 (controlled the Neg)
Front Chins (on the Smith): 15-20rp: (BW-18) BW-19
Seated Cable Lat-Pull Downs: WM: 30-20
Seated Naut Rows: 8-10 & 10-12: 150-11 & 130-12
EZ Bar (Wide Grip) Bent Over Raises:10-12ss: 25lb Plate each side (50lbs): 12
Abs: HS Crunches: 5lbs rp style: 60reps

The new job has me working some killer hours. I got like 3 hours of sleep yesterday!!

[v1hyp]

Tue: 26 Oct 10: A1 B3WK2
Cardio:
Weight:
HS Decline: 15-20 rp: (210-25) 250-18 + SH
Standing rack front should press: 15-20 rp: 135-21
DB Shrugs: 10-12ss: (105-9) 105-11
Dips: 20-25rp: (35-25) 40-21
Rear (sitting away from machine) Lat Pull Downs: 15-20rp: 150-24
DB BOR’S: 6-8 & 10-12: (95-9 & 75-12) 100-9 & 80-12
EZ-B BO Delt’s: (Dante Style): WM: 35lb Plated each side-20

This past week at work has been pretty crazy. I’ve worked some really long hours and missed quite a bit of sleep as a result. In light of the busy work load, I’ve decided to go back to the 2-way which will give me more down time.

[Mr.Bones]

Damn those meals looks so goodsz

[v1hyp]

Damn those meals looks so goodsz

They were!! That's like an every Sunday thing for me.

[v1hyp]

Only cardio today: 30 min (pm) Incumb-Bike at the house while watching justin Harris dvd

[v1hyp]

Thur 28 Oct 10: B1 B3Wk2

EZB Curls: 12-15rp: 95-17
DB Hammers: 10-12ss: 50=10
Leg Press Calfs: 15-20rp: 360-26
SLDL (Bar) 10-12ss: 215-12
Leg Press: 6-8 & WM: 540-6 & 270-20 (left the wraps at home by mistake so I didn't really push it to hard today)

[v1hyp]

Mon: 1 Nov 10: B2 Blast#3//Week#3

Cardio: None
Weight: Not Taken

Seated DBC: 20-25rp: 40-24
Pin Wheels: 10-12ss: 30-14
Seated Calfs: 12-15 (Stop at the bottom) (50-12) 50-13
Squats: 8-10 & wm (295-9 & 235-18) 295-10 & 235-19
GHR: 20-25rp: (bw-16) bw-18

Nice workout today. Slowly moving back up. My knees are really starting to hurt though.
__________________

[v1hyp]

Tue: 25min Cardio on incumb-bike

Wed: 3 Nov10" A3 Blst#3WK#3

Incline Bench: 12-15rp: 185-19
Seated BNP: 12-15rp: 145-16

Got called back into work for a meeting so T, & B didn't get done.

Fri 5 Nov 10: B3: B3 W3
Cardio: 25min Run
Weight: 180lbs

HS Preacher Curls: 12-15rp: 55-20
Rev-Grip Curls: 10-12ss: 50-15
Standing Calf: 15-20rp: 115-24
Lying Leg Curls: 20-25rp: 100-23
Front Sqts: 10-12 & Hacks WM: 145- 12 & 50-20

[v1hyp]

Weight 183.5 after Sat eatting. Finally had a whole week off. Went to a movie yesterday and washed my truck today. Other than that, just hung out and preped my food for the week. All but the chicken that is. Went to a new store and found some Johnboy & Billy BBQ (Sweet & Mild). Going to let my chicken sit in it over night and cook it on Monday!!!

[v1hyp]

Mon 8 Nov 10: A1 B3/W4

Cardio: 40 min walk run am
Weight 180lb

DB Bench: 15-20rp: (100-19) 100-22
DB Flys: WM: (55-16) 55-17
Standing Mil-Press: 12-15rp: 110-20
DB Shrugs: 10-12ss: (105-11) 105-12
Dips: 20-25rp: (40-21) 40-23
Chins: 15-20rp: (BW-18) bw-14
DB rows: 6-8 & 10-12: (95-9 & 75-12) 100-9 & 80-12

Had a chance to work out at East Coast Gym in Va Beach area. If you get the opportunity to visit there, I would highly recommend it!!


http://www.eastcoastgymvabeach.com/ (http://www.eastcoastgymvabeach.com/)

Wed: 10 Nov 10:

cardio 40 min run am:

Wasn't able to get to the gym due to work. Will make it up on Thur.

[Gerb]

Mon 8 Nov 10: A1 B3/W4

Cardio: 40 min walk run am
Weight 180lb

DB Bench: 15-20rp: (100-19) 100-22
DB Flys: WM: (55-16) 55-17
Standing Mil-Press: 12-15rp: 110-20
DB Shrugs: 10-12ss: (105-11) 105-12
Dips: 20-25rp: (40-21) 40-23
Chins: 15-20rp: (BW-18) bw-14
DB rows: 6-8 & 10-12: (95-9 & 75-12) 100-9 & 80-12

Had a chance to work out at East Coast Gym in Va Beach area. If you get the opportunity to visit there, I would highly recommend it!!


http://www.eastcoastgymvabeach.com/ (http://www.eastcoastgymvabeach.com/)

Wed: 10 Nov 10:

cardio 40 min run am:

Wasn't able to get to the gym due to work. Will make it up on Thur.

Cool journal, having troubling following thou, could you explain as an example the first exercise 15-20rp, I assume that means reps, I got that, but what is the (100-19) 100-22?

[v1hyp]

Cool journal, having troubling following thou, could you explain as an example the first exercise 15-20rp, I assume that means reps, I got that, but what is the (100-19) 100-22?

15-20: (reps)
rp: (rest pause)
(100-19): (what was done last time)
100-22: what I did this time

You might also see WM some where in here which means WidoMaker (no less than 20 reps)

Thanks for stopping by.

[v1hyp]

FRI 12 Nov 10: B1 B#3/WK#4

cardio: 20 min Post workout Treadmill
Weight: Not Taken

Stright Bar Curls: 12-15rp: 100-19 & SH
Swiss Bar Hammers: 10-12ss: 25lb each side= 50lbs-13
Leg Press Calf's: 12-15 dante style: 450-11
Sqats: 4-6 & wm: (295-10 & 235-19) 305-9 & 235-20
DB Leg Curls: 12-15 rp: (40-25) 50-18 & SH


Finally got to get my leg work out after working to long hour days back to back!
__________________

[v1hyp]

Weight 181.5lbs today.

Enjoying my only full day off this week with some good eating and a trip (w/family) to the Kids Science Museum here in Richmond

[v1hyp]

Sun: 14 Nov 10: A2 Blast#3//Week#4

183lbs

Incline Bench: 12-12rp: (185-19) 195-22
BD Seated Press: 15-20rp: (50-30) 65-22
Swiss Bar Skulls: 15-20rp: 25lb each side= 50lbs-24
Seates HS Shrugs: 12-15ss: 90-14
Front Lat PD's: 15-20rp: 170-30 (good day)
High pulley rows for back width
WM: 35-30
HS Seated rows: 12-15rp: 160-28

Cardio: Post workout 15min.

[v1hyp]

Mon 15 Nov 10: B2 Blst#3/Wk#5

183lbs

Seated DB curls: 15-20rp: (40-24) 45-23
PW: 10-12ss: (30-14) 35-11
Seated Calf(HS Machine no reg-seated): 12-15rp: 100-15
Lying LC: 15-20rp: (100-23) 105-19
Leg press:6-8 & wm: (540-6 & 270-20) 610-10 & 500-20
abs:

No Cardio:

[v1hyp]

182lbs

cardio: Wed: ran for about 20min am & Wed I had to take a PT test: I did 76 pushup in 2min, 60 situps in 2 min & ran a 15:18 2 mile. Not my best pt test but it'll do for now.

Well I had anohter two daysof very late nights! Worked till 10pm Wed and 8 tonight. As such, I didn't get to the gym. Will try and get in there on Friday but it looks like anothe busy one for me!

[v1hyp]

Fri: 19 Nov 10: A3 B3W5

182lbs
HS Decline Bench: 12-15rp (250-18) 260-20 + SH
Seated BNP: 12-15rp: (145-16) 150-16+ SH
Face Pulls: wm: 25-17
Over Head DB Ext: 15-20rp: 70-26
Rack Chins: 15-20rp: 25-22
Rack Deads: 4-6 & 8-10: 385-8 & 315-10
High Pully Row: WM: 25-21

Had a chance to get in and make wed workout up. Worked till 1am last night and 2pm today so I think fridays workout will be missed. Start things back up on Monday. Need some sleep and food!!!

[v1hyp]

Sun: Cardio: 20 min Incumb Bike (easy pace)

[v1hyp]

Tue 23 Nov 10: A1 B3W6

DB Bench: 15-20rp: (100-22) 105-17
Seated Front Press: 15-20rp: 145-18
Dips: 20-25rp: (40-23) 40-26
Front LPD: 15-20rp: (170-30) 180-22
Way low Pully Rows: WM: (25-21) 35-25
DBBOR: 6-8 & 8-10: (100-9& 80-12) 105-8 & 85-10

Felt run down today so not at my best.

[v1hyp]

I got back from SC last night. After making a wrong turn and adding an hour and a half to the drive (user error)! I'm taking the next two weeks off from work so l hopefully, I can get this thing up and running again soon!

[v1hyp]

8 Dec 10 A3 B3W8
DB Bench: (105-22 + SH) 110-17=SH
DBF (WM): 55-19
BNP: 12-15: 135-16 (moving these to the Smith Mach)
DB Over Head: 15-20: (70-26) 80-26
RC: 15-20: 15-20: (25-22) 30-22
RD: 4-6 & 8-10: (395-9 & 315-10) 405-8 & 320-10
Way Lean Seated Rows: WM: 10-20

11Dec 10 B1: (B3W9)

HS Preachers : 12-15: (55-20) 65-13
DB Hammers: 10-12ss: (50-12) 55-11
Leg Press Calves: 10-12: (395-12) 400-11
GHR 15-20: BW-25
Leg Press: 6=8 & WM: (640-8 & 520-20) 650-9 & 540-20
Rev Crunches: & Reg Crunches

13 Dec 10 A1: (Mon) (B3W10)

Incline Bench: 12-15: (205-19) 215-20+SH
Seated Front Shoulder Press: 12-15: 155-11 (too heavy lowering weight)
DB Shrugs: 10-12ss: (105-11) 105-17
Dips: 20-25: (40-26) 45-26
Front Lat PD: (180-22) 185-21
DB BOR: 6-8 & 8-10: (100-8 & 85-10) 105-8 & 90-10
WLPR: WM (10-20) 15-20

15 Dec 10 (Wed) B1: (B3W10)

Bar Curls: 15-20: (110-17) 110-19
Swiss Bar Rev-Curls: 10-12: (50-13) 60-12
Seated Calf: 20-25rp: (50-20) 55-31
Sqts: : 6-8 & wm: (300-8 & 235-20) 305-8 (did Smith FS today) 115-20 (knees were sore)
DB Leg Curls: 15-20: (55-18) 55-20
Rev Crunches rp: 48 Super Set w/Reg-Crunches rp: 33
Cardio: 20 Tread Mill (post)




16 Dec 10: (Thur) (not able to hit the gym on Fri) A2 (B3W10)

HS Decline: 12-15: (280-20) used a diff Machine (not recorded)
DB Seated Press: 12-15: (70-20) 75-20
Behind the back Smith shrugs: 10-12ss: 165-12
RGBP: 20-25: 135-25
HS Iso-Lat PD: 15-20: (Rev Grip) 80-22
Smith BOR: 6-8 & 10-20: 165-8 & 135-12
WLPR: WM: (15-20) 20-16

20 Dec 10: (Mon) B2 (B3W11)
DB Curls: (50-23) 55-18
PW: 10-12: (45-10) 45-12
Leg Press Calves: 10-12ss: (400-11) 400-13+ SH
Lying Leg Curls: 15-20: (105-17) 120-17 +SH
Leg Press: 6-8 & WM: : (640-8 & 540-20) 650-9 & 550-15

Being in SC, I had to move some of the exercises around. Overall, I had a lot of strong workouts.

[v1hyp]

Wed 22 Dec 10: A3 (B3W11)

DB Bench: 15-20rp: (110-17) 110-20 (sort of sloppy form. May stay here one more time)
Seated Smith BNP: 12-15rp: 155-18
Face Pulls: WM: (30-20) 35-21
Rack Chins: 15-20: (30-22) 35-25
Rack Deads: 4-6 & 8-10: (405-6 & 520-10)
I worked out at East Coast Gym (Va Beach area) today and they don't have a power rack so I had to use a make shift version and the lar was postitoned just above my Knee. Wasn't sure how much the thing I was using would hold so I went with 405 for 8 and called it a day.
WLPR: WM: 30-20

[v1hyp]

24 Dec 10 (Fri) B3 (B3WK11)

No Cardio: Will Re-start Cardio Next week.
Weight 184lbs

HS-P: 12-15: (65-13) 65-21+ SH
DB Hammers: 10-12ss: (55-11) 55-13
Leg Press Calfs: 15-20rp: 450-30
Smith Sqts: (The main gym is closed so no power rack to do free bar sqts) 365-6 275-15
GHR: (Bw-25 B4 Quads) BW-21 after quads

Nice work out today strength is still going up even though I'm at week 11. Will continue with this blast. Merry Christmass & Happy New Year everyone!!

[v1hyp]

Incline Bench: 12-15rp: (215-10) 225-17 (pr) wm 135-17
Standing (Smith) Mil-Press: (New) 12-15rp: 175-16
DB Shrugs (The gym I was at the DB only went to 100lbs: 10-12ss: 100-15
Ladder Tri Press (Smith) New: bw-53 (1st set started at the 3rd bottom hook)
Frot Pull Downs (No traditional Lat mach) Went w/the Naut (Nitro Plus) PD : 110-3x12
DB Rows: Again only 100's: 100-12 & 85-10
DB Pullovers : WM 30-20 (Nice Stretch)
__________________

[v1hyp]

Did 20 min of cardio on Monday and Bodyweight is up to 186lbs

[v1hyp]

Cardio: 20 min (am) Incumb-Bike
Weight 186.5lbs

[v1hyp]

Thur 30 Dec 10: B2 (B3W12)
DB Curls: 12-15rp: (55-18) 60-13 (these are getting heavy)
PW: 10-12ss: (45-12) 50-11
Leg Press Calves: 15-20rp: (450-30) 500-27
Lying LC: 15-20rp: (120-17) 120-20
Leg Press: 6-8 & WM: (660-8 & 550-15) 670-9 & 550-20

No Cardio or weight taken.

[v1hyp]

What up Rx!! Still breathing and hitting it hard!! Will post more later.

[v1hyp]

Still hitting it hard. 1 more week and my prep starts

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