Dunk's DC-ish log [Archive] - Bodybuilding.com Forums

Dunkelheit23

12-30-2008, 04:34 PM

So I started my second blast yesterday. I train basically right on the DC program, with a few little tweaks, basically that being that I do my widowmakers for the bodyparts which I feel are lagging on me. Right now that's shoulders, tris, and hams. Last blast I went from 198, where I was pathetically stuck at for maybe 2 months, to 210. Holidays made me gain 2 more pounds, lol. I hope to get up to around 230 this blast, as I will be forcefeeding myself even more than last time. A lofty goal, but it's worth a try.
Here are some lifts I ended with last blast, just various things I was proud of lol:
Hammer Incline Presses: 3 plates x 11rp
Flat Dumbell Presses: 100's x 11rp
Squats: 335 x 5, 195 x 18
Deadlift: 365 x 5, 315 x 9
Hammer shoulder press: 2 + 25 x 13rp
Rev Grip Bench: 225 x 14rp
Incline DB Curls : 50's x 16rp

Starting weight (Monday, Dec. 29): 212 lbs.

Workout A1: Dec. 29
Weight : 212 lbs.
Hammer Inclines: 2 + 40 x 12 rp
Stretch
Hammer Shoulders: 2+ 20 x 13rp, 1 x 21
Stretch
Skull Crushers: 90 x 13 rp
Charles Ext. ( tri. Widow): 30 x 17
Stretch
Behind Neck Pull-downs: 160 x 17rp
Barbell Rows: 185 x 8, 135 x 13
I finish each back workout with some extensions: 10 x 21
Stretch

Workout A2: Dec. 30
Weight: 215 lbs (3 pounds in a day, U mad?)
Leg Press: 6+20 x 5, 4 + 25 x 16( Waay to low for my first widow, ****ed up, so I'll stick to this weight and try to get the reps up around 25 before I go up)
Stretch
Leg Curls: 135 x 17rp, 75 x 26
Stretch
Donkey Calfs: 300 x 10
Stretch
Incline Curls: 50's x 14 rp
Reverse Curls: 90 x 10, 60 x 16
Stretch

Dunkelheit23

12-31-2008, 02:40 PM

Wed. Dec. 31 -Off
215 lbs.
I forgot to put in my first post some goals for this blast other than get to 230.
Hammer Shoulder press with 3 plates
Incline Dumb Press with 100's
CGBP with 275 (this one will be hella hard)
Squat 365 x 5

Dunkelheit23

01-01-2009, 01:13 PM

Thurs. Jan. 1
Workout B1
Flat Dumb. Press- 100's x 12rp(PR first day, U mad?)
Stretch
BNP- 155 x 17rp(Never done BNP's, but still feel this was hella weak)
Side Lat.- 25's x 23
Stretch
Overhead DB Extension- 85 x 15rp
Stretch
Wide grip Pullups- BW x 19 rp
T-Bar Rows- 4 x 9, 3 x 15
Back Ext.- 15 x 20
Stretch

Dunkelheit23

01-02-2009, 03:30 PM

Fri. Jan. 2
Workout B2
Hack Squats- 3 x 8, 1+25 x 23
Stretch
SLDL- 225 x 21rp
Stretch
Seated Calf Press- 190 x 11
Stretch
Barbell Curls- 105 x 15rp
Hammer Curls- 40's x 9
Stretch

For Cardio, I've been doing the Will Jones Workout-
RlqMG9B7QBw

Dunkelheit23

01-03-2009, 12:57 PM

Sat. Jan. 3 -Off today and tomorrow.
Weight: 216 lbs.

Dunkelheit23

01-05-2009, 02:10 PM

Mon. Jan. 5
Weight: 216 lbs.
Workout C1
Incline Dumbell Press- 85's x 13rp
Stretch
Flex Machine Shoulder Press- 225 x 16rp
Machine Side Lateral- 90 x 22
Stretch
RGBP- 195 x 17rp
Hammer Tri. Extension- 50 x 18
Stretch
Hammer Pullover- 4 x 21rp
Rack Deads- 365 x 6, 315 x 8
Stretch
Felt real weak today

Dunkelheit23

01-06-2009, 02:11 PM

Tues. Jan. 6
Workout C2
ATG Squats(Decided to do ATG, so that original goal of 365x5 won't be obtainable)- 245 x 5
Cybex Squat Press- 3 x 26
Stretch
Seated Leg Curls- 160 x 24rp
Stretch
Standing Calfs- 120 x 9
Stretch
Preacher Curls- 80 x 14rp
Stretch
Wrist Curls- 95 x 8, 45 x 20
Stretch
Good Workout today, got some "holy ****" looks when I was burying 245, matched my preacher curl pr from last blast

Dunkelheit23

01-07-2009, 01:40 PM

Wed. Jan 7 (Won't be able to get to the gym tomorrow, had to workout today)
Weight- 218 lbs.
Workout A1
Hammer Incline Press- 3 x 11rp
Stretch
Hammer Shoulder Press- 2+25 x 13rp, 1+5 x 23
Stretch
Skullcrushers- 90 x 15rp
One arm cable- 35 x 18
Stretch
Behind neck Pulldowns- 170 x 17rp
Barbell Rows- 195 x 8, 145 x 14
Extensions- 20 x 18
Stretch

Jaxxed_Fibraz_

01-07-2009, 01:50 PM

Dunkelheit23

01-07-2009, 03:07 PM

Sup, cant belive i havent seen this yet.

Ive been doing dc for a while now.

Your logs looking good so far, however i disagree with some of the excersises your using but thats your choice so whatever, il keep checking in.

Keep it up.

Last blast I only used DC approved stuff, didn't feel like some of the options were optimal for me, so I've switched it up this blast, we'll see how it goes.

Dunkelheit23

01-09-2009, 02:23 PM

Fri. Jan 9.
Workout A2
Leg Press- 6 + 25 x 5, 4 + 25 x 25
Stretch
Leg Curls- 135 x 20rp, 75 x 22
Stretch
Donkey Calves- 320 x 11
Stretch
Incline DB Curls- 50's x 18rp
Stretch
Reverse Curls- 95 x 10, 65 x 15
Stretch

Jaxxed_Fibraz_

01-09-2009, 02:26 PM

Last blast I only used DC approved stuff, didn't feel like some of the options were optimal for me, so I've switched it up this blast, we'll see how it goes.

Yeah same, but skulls? wtf lulz

Dunkelheit23

01-09-2009, 02:29 PM

Yeah same, but skulls? wtf lulz

Last time I did Tricep deads, just wanted to increase TUT

Dunkelheit23

01-10-2009, 01:28 PM

Update- Weight: 220 lbs.

Dunkelheit23

01-11-2009, 02:38 PM

Supposed to get snow and **** in Chicago tomorrow, so I went today to ensure nothin gets fcuked up.
Sun. Jan. 11
Workout B1
Flat Dumbell Press- 100's x 14rp(Crap 2nd set, left dumbell wiggled on the way up on the 2nd rep, wound up having to fight to keep balance, the rp set ended up as 8,3,3, but I'll still move on to the 105's next time.)
Stretch
BNP's- 165 x 17 rp
DB Side Laterals- 30 x 19
Stretch
DB Overhead Ext.- 85 x 18rp
Stretch
Wide Grip Pullups- BW + 5 x 18rp
T-Bar Rows- 4 + 10 x 9, 3 + 10 x 16
Extensions- 20 x 22
Stretch
Great workout except for the db press mishap

Dunkelheit23

01-12-2009, 08:23 PM

Mon. Jan. 12
Workout B2
Hack Squats- 3 + 12.5 x 7, 1 + 35 x 25
Stretch
SLDL's- 245 x 22rp
Stretch
Seated Calves- 200 x 12
Stretch
St. Bar Curls- 110 x 15rp
Hammer Curls- 45 x 10
Stretch

Dunkelheit23

01-14-2009, 01:03 PM

Wed. Jan. 14
Workout C1
Incline DB Presses- 85's x 17rp
Stretch
Flex Machine Shoulder Press- 235 x 17rp
Machine Side Lateral- 95 x 21
Stretch
Rev. Grip Bench- 205 x 19rp
Hammer Ext.- 55 x 19
Stretch
Hammer Pullovers- 4 + 20 x 18rp
Rack Deads- 385 x 7- Strap busted here, could have got 8 and had to skip my second set, fcukin bull****, but will definitely be going for 405 next time though.
Extensions- BW x 20
Stretch
Amazing workout. Huge pr's, my body is responding real well to this type of training.

Dunkelheit23

01-15-2009, 03:25 PM

Thurs. Jan. 15
Workout C2
ATG Squats- 265 x 4
Cybex Squat Press- 3 + 10 x 26
Stretch
Seated Leg Curls- 165 x 25rp
Stretch
Standing Calf Raises- 130 x 8
Stretch
St. Bar Preachers- 80 x 17rp
Stretch
2 rotations down, no failed exercises

Dunkelheit23

01-15-2009, 05:45 PM

Just realized after making a fitday account I'm doing all of this on only about 3500 cals, I love this shnit

Dunkelheit23

01-16-2009, 02:23 PM

Went and dicked around today with some buddies. Did abs and close gripped 225 x 3 + 1 forced.

Edit: Just weighed in at 224. WTF? I swear I was 220 even yesterday same time.

Dunkelheit23

01-18-2009, 01:42 PM

Sun. Jan. 28
Workout A1
Hammer Incline Presses- 3 + 5 x 12rp
Stretch
Hammer Shoulder Press- 2 + 30 x 12rp(Didn't hit 13, was fukcin furious), 1 + 10 x 25
Stretch
Skullcrushers- 100 x 15rp
One Arm cable- 40 x 18
Stretch
Behind Neck Pulldowns- 175 x 18rp
Barbell Rows- 205 x 9, 155 x 15
Extensions- 25 x 21
Stretch
- Dominated except for the Shoulder press gayness

Dunkelheit23

01-19-2009, 04:02 PM

Mon. Jan. 19
Workout A2
Leg Press- 6 + 35 x 5, 4 + 35 x 23
Stretch
Leg Curls- 140 x 18rp, 75 x 17(Sloooooow ass negatives)
Stretch
Donkey Calves- 330 x 11
Stretch
Incline DB Curls- 55's x 16rp
Stretch
Reverse Curls- 100 x 10, 70 x 12
Stretch

Dunkelheit23

01-21-2009, 02:44 PM

Wed. Jan. 21
Workout B1
Flat Dumb. Presses- 105's x 12rp
Stretch
Behind Neck Presses- 175 x 18rp
Side Laterals- 30's x 22
Stretch
DB Overhead Ext.- 90 x 16rp
Stretch
Wide Grip Pullups- BW + 10 x 18rp
T-Bar Rows- 4 + 20 x 8, 3 + 20 x 14
Stretch
-Dominated

Dunkelheit23

01-22-2009, 02:46 PM

Thurs. Jan. 22
Workout B2
Hack Squats- 3 + 20 x 5
-My Patellar Tendons were literally screaming at me, they've been achy for a while, but today the **** really hit the fan, idk what the deal is, but I might have to go light on legs for 1 rotation.
- I then did some Leg Curls with really slow negatives, really light, but probably like 30 reps each, maybe 8 sets
Seated Calf Press- 210 x 10
Stretch
Straight Bar Curls- 115 x 15rp
Stretch
Hammer Curls- 50 x 11
Stretch

Dunkelheit23

01-25-2009, 11:36 PM

Sun. Jan. 25
Workout C1
Incline DB Press- 90's x 15rp
Stretch
Flex Machine Shoulder Press- 245 x 18rp
Seated DB Side Lateral- 50's x 8
Stretch
Rev. Grip Bench- 215 x 17rp
Hammer Ext.- 60 x 19
Stretch
Hammer Pullover- 4 + 40 x 17rp
Rack Dead- 395 x 6, 325 x 8
Stretch
-I'm the ****in man, and everyone should know it

Dunkelheit23

01-27-2009, 03:16 PM

Tues. Jan. 27
Workout C2
ATG Squats- 275 x 4
Cybex Squat Press- 3 + 20 x 28
stretch
Seated Curls- 170 x 27rp
Stretch
Standing Calves- 135 x 10
Stretch
St. Bar Preachers- 90 x 11rp, fukced up big time, went to high too fast. Should be a failed ex., but since I know the reason is I got cocky, I'll give it one more try.
Stretch

Dunkelheit23

01-28-2009, 12:59 PM

Wed. Jan. 28
Workout A1
Hammer Inclines- 3 + 10 x 11rp
Stretch
Hammer Shoulder Press- 2 + 35 x 13rp, 1 + 15 x 26
Stretch
Skullcrushers- 100 x 17rp
Stretch
Behind Neck Pulldowns- 180 x 18rp
BB Rows- 215 x 8, 165 x 15
Stretch

echoareone

01-29-2009, 06:47 PM

You got some strong lifts in here bro.

Dunkelheit23

01-30-2009, 11:51 AM

Fri. Jan. 30
Workout A2
Leg Press- 7 x 8 (Huge PR), 5 x 21
Stretch
Leg Curls- 145 x 20rp, 75 x 20
Stretch
Donkey Calves- 340 x 11
Stretch
Incline DB Curls- 55's x 18rp
Stretch
Reverse Curls- 105 x 9, 70 x 15
Stretch

Dunkelheit23

01-31-2009, 11:44 AM

Learning experience today- for how awesome my body responds to DC while bulking, it's worse when I cut. I've been getting a little fat so I decided to start cutting a little early. The last few workuts were very intense, had to really bust my ass to keep progressing. Then today, I was only down 4 pounds, and I'm totally serious here, I failed every exercise today, fukcin embarrasing. The intensity was there as before, I just couldn't do it. This will now be a "medium/lowish volume HIT" log for the next 6-8 weeks while I cut.

TkOliTk

01-31-2009, 11:53 AM

Looking massive man :D, I was gonna DC, but I posted on the site, and some guys said i'm probably not ready yet, they're probably right aswell, so i'm just sticking with the basics for now, though I do plan to DC one day, You gain well on it then?

Dunkelheit23

01-31-2009, 07:44 PM

Dunkelheit23

02-01-2009, 10:09 PM

Sunday, Feb. 1
Back/Bi's
Wide Grip Pullups- BW x 10, 8
Close Grip Hammer Pullups- BW x 10, 8
Medium Grip Underhand Pullup- BW x 8, 6
DB Rows- 100 x 8, 110 x 8, 130 x 6
BB Rows- 135 x 10, 185 x 8 dropped to 135 x 12
DB Curls- 30 x 10, 40 x 8, 50 x 4, 60 x 4 (Last rep was atrocious, lol)
One Arm Machine Curls- 90 x 6, 70 x 12 dropped to 50 x 12
Hammer Curls- 30 x 10, 45 x 8
Kevin Levrone M3 Bicep workout, U mad?

Dunkelheit23

02-03-2009, 03:11 PM

Tues. Feb. 3
Shoulders/Tris
Flex Machine Press- Buncha warmups, 250 x 12
Seated Side Laterals DB- 20 x 12, 30 x 12, 40 x 10 dropped to 20 x 12
Seated Bent Overs- 20 x 12, 20 x 10, 20x 7 (quick sets)
CGBP- 135 x 12, 185 x 6, 225 x 3 (Mega Fail)
Pushdowns- 100 x 12, 120 x 12, 100 x 12 dropped to 80 x 16 (Finally got a good mind-muscle connection with my left tri on these.)
Hammer Strength Shrugs- 4 Plates x 12, 12, 8
Cardio: 20 mins at 2.8 mph

Dunkelheit23

02-04-2009, 12:28 PM

Wed. Feb. 4
Legs
Leg Press- 1 x 12, 2 x 12, 4 x 8, 6 x 10 dropped to 3 x 12
Front Squats- 135 5x5
One Leg Standing Curls- 35 2x8
Lying Leg Curls, 90 x 8, 120 x 8 dropped to 90 x 8 dropped to 60 x 8
Donkey Calves/Seated calves- 340x8/130x10 360x6/130x10
One Leg Seated Calves- 70 x 12, 10
Felt like **** today, forgot to take my caffeine, no energy, was spacing out like mad

Dunkelheit23

02-04-2009, 10:27 PM

Got 20 mins of cardio at 3.0 mph tonight. Diet has been good, got a f/p/c of 60/34/6 today, 324 g protein, bout 3800 cals. Down to 216 (mostly water)

Dunkelheit23

02-05-2009, 02:28 PM

Thurs. Feb. 5
Chest
Incline DB Press- 45 x 12, 70 x 12, 90 x 7, 100 x 3 (More like a weight acclimization set) dropped to 70 x 10
Flat bench/Incline Fly- 135 x 12/30x12, 135 x 10/30 x 10, 135 x 8/30 x 9 (Quick sets)
20 Min. Cardio at 3.0 mph

Dunkelheit23

02-07-2009, 11:41 AM

Sat. Jan. 7
Shoulders/Tris
Hammer Shoulder Press- 1 x 12, 12, 2 x 12, 2 + 25 x 8, 3 x 4 dropped to 2 x 8 dropped to 1 x 14
Seated Side laterals- 20 x 12, 30 x 12, 40 x 8
Front Raises- 30 x 12, 35 x 12
Rear Raises- 30 x 12, 12, 12
Rev. Smith Bench- 1 x 12, 12, 1 + 25 x 12, 2 x 4 dropepd to 1 x 12
Hammer Extensions- 50 x 12, 60 x 12
Dip Machine- Buncha sets with 150, was just trying to get a good MM connection
Weight down to 214

Dunkelheit23

02-08-2009, 10:18 AM

Sun. Feb. 8
Back/Bi
Deadlifts- 135 2 x 5, 225 x 5, 315 x 5, 365 x 2 (was dissapointed, 315 was real easy, was hoping to get 5 here and go for 405)
DB Rows- 100 x8, 110 x 8, 135 x 8
DB Pullovers- 80 2x8
BB Curls- 65 2x10, 95 x10, 95 x 8
Machine Curls(Left arm only)- 30 x 8, 8
Hammer Preachers- 2p x 8, 1+25 x 8, 1p x 10,10

Dunkelheit23

02-08-2009, 10:43 PM

Finally got a cam that takes video, going to post some vids soon.

Dunkelheit23

02-09-2009, 07:55 PM

Mon. Feb. 9
Chest (supposed to be legs, but I only had an hour, will hit legs tommorow)
Hammer Inclines- Buncha Warmups, 3 plates + 15 x 6
Flat Dumb Press exaggerated negatives- 100 x 3, 60 x 8, 40 x 12
Cardio

Dunkelheit23

02-10-2009, 03:21 PM

Tues. Feb. 10
Legs
Leg extensions- Buncha warmups with 45
ATG Squats- 135 2x5, 225 x 4, 295 x 2 , I now have a goal for this cut to atg 315, how many reps I don't care. At least then I won't feel like a complete douchenozzlesucker
Hack Squats Feet Together ATG- 1 plate, 3x12
Standing Leg Curls- 4 2x10, 60 x 10, 80 x 8, Actually felt strong on these
Lying Leg curls Exag. Negs- 90, 2 x10
Donkeys- 280 2x10, 400 x 6
20 Min. cardio at 3.0 mph
Weighed in at 213

Dunkelheit23

02-11-2009, 12:33 PM

Wed. Feb. 11
Shoulders
DB Press- 35 x 12, 45 x 12, 55 x 12, 65 x10, 75 x 6, 85 x 2 (wtf lulz)
Smith BNP Drop set- 50 a side x 12 dropped to 25 a side x 12
machine SL's- 70 x 16, 90 x 12, 130 x 10, 150 (max machine) x 6
-I don't get why I'm getting insanley strong on little ancillary movments like side laterals, yet my compounds are getting pussywhipped.
Face Pulls ss with Face Pulldowns- 80 x 20/60x10, 100 x 12/80 x 12, 80 x 25/100 x 10
BB Shrugs- 135 x 20, 225 x 12, 315 x 12, 405 x 7

0verc0m3

02-11-2009, 12:56 PM

were your originally posted squats not ATG or something?
cuz u said you were doing 365 in your first or second post.

Dunkelheit23

02-11-2009, 01:09 PM

were your originally posted squats not ATG or something?
cuz u said you were doing 365 in your first or second post.

At the last minute I decided to switch to ATG

DC-user

02-11-2009, 01:20 PM

Dunkelheit23

02-11-2009, 02:21 PM

hello fellow DC-er.. looks good, i would be careful of the widowmakers though.. widowmakers on the 2-way for things other than quads might lead to overtraining and really arent even necessary. good luck with the blast bro, check out my log

Ya, was just trying to see if they helped my lagging parts, didn't cause me to overtrain but didn't bring anything up, so I guess just meh overall. Just can't wait to get done with this ****ing cut and get back to heavy ass weights. May be hittin the old Tropicana too

Dunkelheit23

02-12-2009, 02:59 PM

Thurs. Jan 12
Arms
CGBP- 135 x 10, 135 x 8, 185 x 5, 225 x 3
Pushdowns- 80 x 20, 100 x 20, 120 x 14, 140 x 12
DIps- 4 sets of BW to failure, think I got around 8 each set
Barbell Curls- bar x 12, 65 x 12, 95 x 11, 115 x 4 dropped to 65 x 8
Alt. Dumb. Curls- 30 x 12, 35 x 12, 40 x 8
Hammer Curls- 40 2x8, 50 x8
Cardio- 30 mins at 3.0 mph

echoareone

02-14-2009, 07:00 AM

How does the (relatively) frequent cardio work for you?
I found that 25 minutes at a high incline, 3 mph, was do-able in terms of my attention span, etc.

Dunkelheit23

02-14-2009, 11:34 AM

Sat. Feb. 14
Legs with Kai Greene in mind
Seated Calves- 2plates x 12, 3 x 10, 4 x8
45* Donkey ss/w Tibialis- 3 x 8/50 x12, 3 x 8, 75 x 10, 3 x8, 100 x10
SLDL- 95 2x10, 135 x 10, 185 x8
Lying Curls- 90 x 12, 120 x 10 dropped to 90 x 8 dropped to 60x8
Front Squats- 135 2 x5, 185 x 5 (Felt like heaving here)
Leg Extensions- 60 x 20, 90 x 16, 120 x 13 dropped to 90 x 12
-Looking back on this, these would usually be very weak numbers for me, but I had the most insane MM connection today, I still have a leg pump going
4 Sets of abs

Dunkelheit23

02-14-2009, 11:40 AM

How does the (relatively) frequent cardio work for you?
I found that 25 minutes at a high incline, 3 mph, was do-able in terms of my attention span, etc.

Ya, just speed walking for about 20-30 mins isn't bad if I pump up the jams and eye-**** all the cardio bunnies.

Dunkelheit23

02-15-2009, 09:55 PM

Sun. Feb. 15
Back/bi
Underhand Hammer Strength Pulldowns- 1 plate x 10, 1+25 x 10, 2 x 8, 2 + 10 x 8 dropped to 2 x 6 dropped to 1 x 12
DB rows- 110 x 8, 120 x 8, 130 x 8
CG pulldowns- I'm beginning to love this exercise, on the way up I take a crazy huge breath, and get a great pull and stretch low in my lats, 100 2x10, 120 x 10
Standing DB curls- 30 x 10, 40 x 10, 30 x 10, finally connected with my left arm on these
Machine curls Unilateral- 70 3x10
Preachers 90 degree side- 50 3x10
Cardio 22mins(lost track watchin chapelle) at 3.0 mph
-Some babe I've never seen was giving me the eye when I was pumping my ak's, I pussed out and took a treadmill like 10 down from her
-I have a vagina

Dunkelheit23

02-17-2009, 02:37 PM

Tues. Feb. 17
Chest/Shoulder/Tri
Flat DB Press- warmups, 90 x 5, good slow negatives on these
Flex Shoulder Press- warmups, 255 x 10
Wide Upright rows- 65 x 12, 65 x 12, 85 x 10 dropped to 65 x8
Side Laterals on Inc. Bench- 10 x 12, 15 x 12, 25 x 12
One arm OH extensions- 20 x 12, 25 x 11, 30 x 6
Hammer Extensions- 50 x 15, 60 x 12
Rev. Grip bench Smith- 1 plate, 3 x 12, trying to connect with my left tri on these
Cardio-10 Mins at 3.0 mph(forgot Ipod)
Weight down to 210

Dunkelheit23

02-18-2009, 12:58 PM

Wed. Feb. 18
Legs
Seated Calves- 2 p x 12, 3 x 12, 3 x 12, 4 x 10
45 Deg. Donkey ss/w tibialis- 2 p x12/50x20, 2+25 x 12/75 x 15, 2+50 x 12/ 50 x 20
SLDL on Hack squat ss/w Lying curls- 25 x 8/ 60 x 12, 25 x 10/ 90 x12, 50 x 10/ 120 x 10, 50 x 10/ 90 x 12
Standing Curls- 40 3x10
Leg ext.- Knee warmups
Front squat ss/w Machine Hacks- 135 3x8/ 100 3x15
4 sets abs
Cardio- 10 mins on stairmaster pushin down with glutes
Edit: Mirin rep power?

Dunkelheit23

02-20-2009, 11:19 AM

Thurs. Feb. 19
Abs
30 Mins. cardio at 2.5

Fri. Feb. 20
Arms(quick workout, forgot numbers, really just wanted to get a pump and cardio in)
Rope Pushdowns
V-bar pushdowns
Dip Machine
SB curls
DB preachers
BB preachers
20 Min. cardio at 3.0 mph
-Weight is plateauing around 210, but I'm getting really dense/diced especilly in my upper torso/arms, so idk if I'm still gaining a little due to the routine switchup, or water, etc., but as long as I keep progressing like this I'm going to wait on bumping up the cardio.

Dunkelheit23

02-22-2009, 10:43 AM

Sun. Feb. 22
Legs
Seated Calves- 2 plates x 12, 3 x 12, 4 x 12, 4+25 x 10
45 Deg. Donkey ss/w tibialis- 2 plate x 12/50 x 30, 3 p x 12/ 75 x 20, 4p x 12/50 x 25
Close stance ATG squats- 135 2x8, 225 x 5, 275 x 2
Leg Press- 2 p x 12, 3 x 14, 4 x 12
SLDL on Hack Squat Sled- 0 x 12, 45 x 10, 1 px 10, 1p+25 x 8
Cardio- 20 mins. at 3.0 mph

Dunkelheit23

02-23-2009, 12:07 PM

Mon. Feb. 23
Shoulders/Tris- Still trying to develop a better MM connection with these, using lower weights and really concentrating
BNP's smith- 95 x 15, 135 2x10, 155 x 10, 185 x 8 (actually a pr lol), 135 2x10
Side laterals- 15 3x20-25(Lost track, just trying to feel a burn on left side)
Face pulls- 80 x 20, 100 x 15, 80 x 15
SB pushdowns- 80 x 20, 100 x 16, 120 x 10, 100 x 15
CGBP- 135 2x10, 185 x 4 dropped to 135 x 6
One arm overheads- 20 3x12

Dunkelheit23

02-23-2009, 08:26 PM

Progress Pic-
http://img24.imageshack.us/img24/1273/picture014v.jpg

Dunkelheit23

02-24-2009, 03:11 PM

Tues. Feb. 24
Back
One of my best workouts ever
Deadlifts- 135 2x10, 225 x 5, 275 x 5, 315 x 5, 365 x 3, 405 x 2 Fukc Yea! Huge PR, first time ever hittin anything over 385
DB Rows- 110 2x6, 120 x 6, 135 x 6
CG Pulldowns- 100 2x12, 120 x 10 dropped to 100 x 10. Good deep stretches on these
BB Shrugs- 135 x 20, 225 x 12, 315 x 8
Tried to do a little bi's, but halfway through preachers was gettin puke burps
-10 sets abs
-10 mins stairmaster

Dunkelheit23

02-24-2009, 04:44 PM

Edit- 1,000th POST!
http://img25.imageshack.us/img25/6065/picture017.jpg

Dunkelheit23

02-25-2009, 12:23 PM

Wed. Feb. 25
Abs
20 mins Stairmaster
Weight- 209

Dunkelheit23

02-26-2009, 03:03 PM

Thurs. Feb. 26
Legs (Ham dominant)
Seated Calves- 2 plates x 12, 3 x 12, 4 x 12, 5 x 10, 5 x 6
Tibialis ss/w 45 degree donkey- 50 x 30/ 4 x 12- 3 sets like this
SLDL on Hack Squat ss/w Lying Curls- 0x12/75x12, 45x12/90x12, 90x12/90x12
Standing curls- 35 3x10
Front Squats ATG- 135 2x5, 185 x 4
Leg Extensions- 75 x 20, 90 x 20, 75 x 20
10 Min. Stairmaster

Dunkelheit23

02-28-2009, 10:57 AM

Fri. Feb. 27
Abs
20 Min. Stairmaster

Sat. Feb. 28
Delts
DB Shoulder Press- Warmups, 65 x 12, 75 x 7, 85 x 3 dropped to 40x20
Wide Upright Rows- 65 x 12, 85 x 12, 105 x 8 dropped to 85 x12 dropped to 65 x 12
DB Side Laterals- 15 3x20
Reverse Pec Deck- 80 x 12, 100 x 12, 120 x 12, 150 x 10 dropped to 80 x 25
Pulldowns to face- 100 3x16
Abs

Dunkelheit23

03-02-2009, 11:30 AM

Mon. Mar. 2
Chest/Tri's
Flat DB Press- Warmups- 70x10, 80 x 8, 90 x 5, 100 x 3
Incline Flyes- 40x12, 50 x 10, 60 x 8
RGBP Smith- 135 3x10
One Arm Overheads- 30x 6, 25 x 9, 20 x 13
Bench Dips- BW 3xF(Around 15 or so)
30 Min. Stairmaster
-Weight 206
-Almost done cutting, now have visible abs, some cuts/minor striations when flexing, so maybe 2 more weeks

Dunkelheit23

03-02-2009, 09:38 PM

Mon. Mar. 2
Night Session
-45 Min. Stairmaster
-Abs

Dunkelheit23

03-03-2009, 03:32 PM

Tues. Mar. 3
Back/Bi
Deadlifts- 135 x 8, 225 x 5, 315 x 5, 405 x 1(back rounded, don't even count it)
Medium Underhand BB Rows- 135 2x10, 225 x 5
Medium Underhand Pulldowns- 100x12, 120 x 12, 150 x 10
SB Preacher Curls- 60 3x15
Incline Curls- 35 x 8 dropped to 25 x 8 dropped to 20 x 8
Hammer Curls- 35 x 12, 40 x 10
-45 Min. Stairmaster

Dunkelheit23

03-04-2009, 03:53 PM

Wed. Mar. 4
Legs
Seated Calves- 2 plates, 3 p, 4p all x 20
45 Degree Donkey raises- 2p 3x20
SLDL on Hack Squat ss/w Lying curls- 45 x 10/90 x 15, 90 x 10/90x12, 45 x 10/90x12
Squats- 135 x 5, 225 5x5, 135 x 12
Leg Ext.- 60 x 45, 35, 25 (damn these fukcin burned)
-Abs
-45 Min. Stairmaster

Dunkelheit23

03-05-2009, 03:19 PM

Thurs. Mar. 5
Delts
Machine Press- Buncha warmups, 270 x 6 dropped to 150 x12 dropped to 90x20
Machine Side Lateral- 70 3x25
Dumbell Upright rows- 30 x 12, 40 x 12, 50 x 6 dropped to 30 x 12
Bent Over lateral- 30 2x12
Pulldowns to face- Buncha sets
-Abs
-45 Min. Treadmill

Dunkelheit23

03-08-2009, 10:30 AM

-Weight down to 205
-Almost to the point of abs without flexing
-Light feathering coming through in left quad
-Cutting till next sunday

Dunkelheit23

03-08-2009, 10:00 PM

Sun. Mar. 8
Back/Bi
Wide Pulldowns- 110 x 12, 130 x 10, 150 x 10, 180 x 10
DB Rows- 110 x 8, 120 x 8, 140 x 8
BB Preachers- 50 3x20
Machine Unilateral Preachers- 30 3x25
-Abs
-30 Min. Stairmaster

Dunkelheit23

03-09-2009, 07:51 PM

Mon. Mar 9
Light Legs
-Calves
-Hamstrings
-30 Min. Stairmaster
Starting to get quad feathers:
http://img3.imageshack.us/img3/294/picture021t.jpg

*DH*

03-09-2009, 08:35 PM

What does your diet look like?

Dunkelheit23

03-09-2009, 08:43 PM

What does your diet look like?

It's all over the place, just keep it clean and try to have equally balanced meals. Example would be 6 oz. chicken, 2 cups rice, veges. 5-6 meals a day depending on how long I am awake

Dunkelheit23

03-10-2009, 12:33 PM

Tues. Mar. 10
Light shoulders
-BB Front raises
-DB Frotn raises ss/s lateral raises
-Rear delt work
-Shrugs
-30 Min. stairmaster
-This week is really about diet and cardio. I really only have 1 actual workout left(arms). I feel like absolute **** all day, but I'm getting diced. Expect pics of Kai greene feathering on Sunday. Then i turn to the darkside........