Aussie Al's Muscle Medley

[alkell]

Originally Posted by ironwill2008

Numbers are still moving up, and on a routine you've been on for several months. You have obviously found a training style that fits you- some guys never do! How about your bodyweight; are you seeing steady increase? Keep hammerin'. Later...

I periodise my training in an effort to keep the numbers moving up and as a lot of the exercises were new to me when I started DC training this also helps, as I always seem to make better gains when starting out a new exercise.

Body weight is increasing I post it in this thread once a week, scroll up and you will see a list of my bodyweight for the last few months or so.

Cheers Ironwill.

[alkell]

DC Training : Setting Baselines (RP=rest pause SS=straight set)

TT = this time
LT = last time

ALL WEIGHTS IN KILOGRAMS (POUNDS IN BRACKETS)

BB Decline Bench Press : Rep Range 11-15
LT : 72.5 (159.5) x 8+3+2=13 RP
TT : 75 (165) x 7+3+2=12 RP (Static hold last rep)
Extreme chest stretch

Arnold Press : Rep Range 11-15
LT : 23.5 (52) x 7+3+1=11 RP
TT : 25 (55) x 7+3+2=12 RP (static hold last rep)
Extreme shoulder stretch

Dips : Rep Range 15-20
LT : BW + 2.5 (5.5) x 10+5+2=17 RP
TT : BW + 5 (11) x 10+4+3=17 RP (static hold last rep)
Extreme tricep stretch

Rack Chin ups to front : Rep Range 15-20
LT : BW + 2.5 (5.5) x 10+4+3=17 RP
TT : BW + 5 (11) x 11+5+3=19 RP
Extreme back stretch

DB Rows : Rep Ranges 6-9 and 9-12
LT : 47.5 (104.5) x 6 (each arm) SS and 42.5 (93.5) x 8 (each arm)
TT : 47.5 (104.5) x 6 (each arm) SS and 42.5 (93.5) x 8 (each arm)


Comments:
I think I've done my dash on db rows, the progress has come to a screaming halt (and the form was pretty ordinary today), time for a new back thickness exercise.

Happy with all the other exercises, some real arm shakers for the last reps.

Nutrition:
Calories: 7 meals including pre and post workout shake


<Supplements taken today>

Morning: Scoop of whey in water, multi-vitamin, fish oil capsule, flax capsule
Pre workout: 1 teaspoon of Creatine, 1 teaspoon of Glutamine, 1 scoop of whey, 1 scoop of Carbo Blast
Post workout: 1 teaspoon of Creatine, 2 teaspoons of Glutamine, 2 scoops of whey and 2 scoops of Carbo blast.

[ironwill2008]

Hey, good morning! What are you going to sub-in for the dumbbell rows? Looks like everything else is still moving. Keep poundin'! Later...

[BergMuscle]

Nice work. Good thought dumping the DB rows if they aren't working for you right now. There are lots of great back exercises. I have more trouble deciding what not to do vs. what to do when it comes to back training. Don't want to over-do, but there are so many good ones.

[alkell]

Originally Posted by ironwill2008

Hey, good morning! What are you going to sub-in for the dumbbell rows? Looks like everything else is still moving. Keep poundin'! Later...

Originally Posted by BergMuscle

Nice work. Good thought dumping the DB rows if they aren't working for you right now. There are lots of great back exercises. I have more trouble deciding what not to do vs. what to do when it comes to back training. Don't want to over-do, but there are so many good ones.

Thanks guys, I'll take suggestions, I'm after a good back thickness exercise. I train at home, have a bench, power cage, lat tower, db's and bb's.

[jgr1]

Nice work! You are showing some excellent progress. Keep pushing yourself and train hard!

[orca]

You're cranking out some really nice numbers! What's next for the back? So many great exercises to choose from!

[ironwill2008]

Originally Posted by alkell

Thanks guys, I'll take suggestions, I'm after a good back thickness exercise. I train at home, have a bench, power cage, lat tower, db's and bb's.

Well, let's see. There's barbell rows, probably the best back thickener going, but a bit difficult to get the form correct. Then, if you've got a low pulley on your lat machine, there's cable rows, with as many variations as you have different handles. There's also V-bar rows, old-school for sure, and more middle-upper back, but they hit the back in a unique way. Just for variety's sake, I'd suggest you do whatever you didn't do, before the dumbbell rows. Just my 2c. As long as whatever you do, you hit HARD, it'll all work out. Later...

[alkell]

Originally Posted by jgr1

Nice work! You are showing some excellent progress. Keep pushing yourself and train hard!

Thanks Jeff

Originally Posted by orca

You're cranking out some really nice numbers! What's next for the back? So many great exercises to choose from!

Thanks Kevin, I don't know yet, maybe bb rows, although I did plateau on these before I started DC

Originally Posted by ironwill2008

Well, let's see. There's barbell rows, probably the best back thickener going, but a bit difficult to get the form correct. Then, if you've got a low pulley on your lat machine, there's cable rows, with as many variations as you have different handles. There's also V-bar rows, old-school for sure, and more middle-upper back, but they hit the back in a unique way. Just for variety's sake, I'd suggest you do whatever you didn't do, before the dumbbell rows. Just my 2c. As long as whatever you do, you hit HARD, it'll all work out. Later...

Thanks Ironwill, great advice as usual. My lat tower doesnt allow for any sort of low pulley moves.

[alkell]

Weigh In - Just like the biggest loser, only in reverse

ALL WEIGHTS IN KILOGRAMS (POUNDS IN BRACKETS)

April 5, 2008 : 87.9 (193.38)
April 12, 2008 : 88.2 (194.04)
April 19, 2008 : 89.3 (196.46)
April 25, 2008 : 89.9 (197.78)
* cut out carbs after 6pm
May 2, 2008 : 89.4 (196.68)
May 9, 2008 : 89.1 (196.02)
May 16, 2008 : 89.4 (196.68)
* week of cruising
May 22, 2008 : 89.9 (197.78)
May 29, 2008 : 89.6 (197.12)
June 4, 2008 : 90.1 (198.22)
* a few days away and too much unhealthy food and alcohol
June 11, 2008 : 91 (200.2)
June 18, 2008 : 90.5 (199.1)
June 25, 2008 : 91.4 (201.01)

Comments:

No comment.

[alkell]

DC Training : Setting Baselines (RP=rest pause SS=straight set)

TT = this time
LT = last time

ALL WEIGHTS IN KILOGRAMS (POUNDS IN BRACKETS)

BB Preacher Curls - Rep Range 15-20 RP
LT : 26 (57) x 8+4+4=16 RP
TT : 27.5 (60.5) x 9+3+3=15 RP (static hold last rep)

DB Hammer Curls - Rep Range SS 12-20
LT : 15 (33) x 13 SS
TT : 16 (35) x 13 SS (slow negative last rep)
Extreme bicep stretch

Standing DB Calf Raise - Rep Range SS 10-12
LT : 40 (88) x 9 SS
TT : 40 (88) x 10 SS

Lying Leg Curls - Rep Range 20-30 RP
LT : 57.5 (126.5) x 9+4+3=16 RP
TT : 57.5 (126.4) x 8+5+3=16 RP
Extreme hamstring stretch

BB Hack Squat - Rep Ranges 6-10 SS and 20 Rep Widowmaker
LT : 115 (253) x 9 SS AND 75 (165) x 20 SS
TT : 117.5 (258.5) x 10 SS AND 77.5 (170.5) x 20 SS
Extreme quad stretch

Comments:
Struggled with hamstring curls today, but everything else was good, getting pretty tired at the moment and think a cruise might be on the horizon.

Nutrition:
5 real meals + 2 shakes

<Supplements taken today>

Morning: Scoop of whey in water, multi-vitamin, fish oil capsule, flax capsule
Pre workout: 1 teaspoon of Creatine, 1 teaspoon of Glutamine, 1 scoop of whey, 1 scoop of Carbo Blast
Post workout: 1 teaspoon of Creatine, 2 teaspoons of Glutamine, 2 scoops of whey and 2 scoops of Carbo blast.

[ironwill2008]

Good morning! I've been following your weigh-ins with interest. I'm seeing almost a 7 pound increase in 3 months. What's your bodyfat doing? A 2 pound increase a month is practically text-book weight gain; you should be pretty pleased with your progress.
Back in the day, Mike Mentzer used, and wrote about rest/pause. I'd like to try DC training, but feel that at my advanced age, and increasing need for recovery, I'd push myself into overtraining quickly. What you're doing sure looks like it's working for you, though.
Keep on. Later...

[alkell]

Originally Posted by ironwill2008

Good morning! I've been following your weigh-ins with interest. I'm seeing almost a 7 pound increase in 3 months. What's your bodyfat doing? A 2 pound increase a month is practically text-book weight gain; you should be pretty pleased with your progress.
Back in the day, Mike Mentzer used, and wrote about rest/pause. I'd like to try DC training, but feel that at my advanced age, and increasing need for recovery, I'd push myself into overtraining quickly. What you're doing sure looks like it's working for you, though.
Keep on. Later...

Thanks Ironwill, my bodyfat is slightly higher than it was before I started DC training, but not much and a little bit less than when I started training altogether (keeping in mind I am a bit of an ecto).

Progress with DC is very pleasing, the rest pause is great for intensity and I do feel like I am making solid progress and working hard.

Thanks again for your comments Ironwill it is a pleasure to have you on board.

[alkell]

ABS

TT = this time
LT = last time

ALL WEIGHTS IN KILOGRAMS (POUNDS IN BRACKETS)

Decline Crunches/ partial situps
LT : BW (BW) x 20 + 17 + 16 SS
TT : BW (BW) x 20 + 20 + 20 SS


Decline Reverse Crunch
LT : FIRST TIME FOR THIS EXERCISE
TT : BW (BW) x 12 + 11 + 10 SS


Comments:
Time to add some weight to the decline partial sit ups.

The decline reverse crunches were hard work and felt good.

Nutrition:
Calories: 5 real meals + 2 shakes

<Supplements taken today>

Morning: Scoop of whey in water, multi-vitamin, fish oil capsule, flax capsule
Pre workout: 1 teaspoon of Creatine, 1 teaspoon of Glutamine, 1 scoop of whey
Post workout: 1 teaspoon of Creatine, 2 teaspoons of Glutamine, 2 scoops of whey and 2 scoops of Carbo blast.

[BergMuscle]

Originally Posted by alkell

Time to add some weight to the decline partial sit ups.

That will up the challenge! Go for it!!

[alkell]

Originally Posted by BergMuscle

That will up the challenge! Go for it!!

Looking forward to it

I have decided to replace db rows with reverse grip bb rows for back thickness. If I worked out at a gym I might try something altogether different, but this will be interesting as I haven't tried bb rows like this before.

[ironwill2008]

Good morning, alkell. If you haven't used a reverse grip on barbell rows before, it will be interesting to hear what you think about them.
Using a curl grip will really tax your biceps tendons, on the inside of your elbows; be sure to REALLY warm-up , maybe with LIGHT barbell curls, before you row heavy weight this way. Good luck with them; have a great weekend! Later...

[eddied27]

Originally Posted by ironwill2008

Good morning, alkell. If you haven't used a reverse grip on barbell rows before, it will be interesting to hear what you think about them.

Agreed but......be careful doing them this way Al where you've already done bi work prior to the row work. It could end up being like the drag curls a while back where your forearms were giving out before your bi's were fatigued.

Hate to see you not get good back work!

[alkell]

Originally Posted by ironwill2008

Good morning, alkell. If you haven't used a reverse grip on barbell rows before, it will be interesting to hear what you think about them.
Using a curl grip will really tax your biceps tendons, on the inside of your elbows; be sure to REALLY warm-up , maybe with LIGHT barbell curls, before you row heavy weight this way. Good luck with them; have a great weekend! Later...

Thanks for the advice Ironwill, I have had some trouble in the past with inside elbow pain, so I will make sure I warm up well.

Originally Posted by eddied27

Agreed but......be careful doing them this way Al where you're already do bi work prior to the row work. It could end up being like the drag curls a while back where your forearms were giving out before your bi's were fatigued.

Hate to see you not get good back work!

Thanks Ed, that makes good sense. I would like to give seated cable rows or t -bar rows a go, but don't have the equipment.

[alkell]

DC Training : Blast #2 (RP=rest pause SS=straight set)

TT = this time
LT = last time

ALL WEIGHTS IN KILOGRAMS (POUNDS IN BRACKETS)

DB Incline Press : Rep Range 11-15
LT : 32.5 (71.5) x 9+4+1=14 RP
TT : 33.5 (74) x 9+3+1=13 RP (static hold last rep)
Extreme chest stretch

Seated Military Press : Rep Range 11-15
LT : 40 (88) x 8+3+2=13 RP
TT : 42.5 (94) x 6+2+1=9 RP (static hold last rep)
Extreme shoulder stretch

BB Skull Crushers : Rep Range 15-20
LT : 23.5 (52) x 10+4+3=17 RP
TT : 25 (55) x 10+4+3=17 RP (static hold last rep)
Extreme tricep stretch

WG Lat Pulldowns : Rep Range 15-20
LT : 70 (154) x 11+5+3=19 RP
TT : 72.5 (160) x 10+4+3=17 RP (slow negative last rep)
Extreme back stretch

Deadlifts : Rep Ranges 6-9 and 9-12
LT : 110 (242) x 7 SS and 100 (220) x 10 SS
TT : 115 (253) x 8 SS and 105 (231) x 9 SS


Comments:
Pretty tired at the start of this workout, did it on one of my days of rest as my family were away (that way when I get home from work tonight I can spend some time with my family instead of working out).

In hindsight I think my grip was a bit narrow on the seated military presses, not a good workout for those. Wasn't focussed, form was rubbish, not happy Jan!

On a better note, still happy with progress on skull crushers and deadlifts.

1 more workout and then a cruise, that will make it nice and neat for my journal, IE 3 sessions for each different workout.

Nutrition:
Calories: 5 real meals + 2 shakes

<Supplements taken today>

Morning: Scoop of whey in water, multi-vitamin, fish oil capsule, flax capsule
Pre workout: 1 teaspoon of Creatine, 1 teaspoon of Glutamine, 1 scoop of whey, 1 scoop of Carbo Blast
Post workout: 1 teaspoon of Creatine, 2 teaspoons of Glutamine, 2 scoops of whey and 2 scoops of Carbo blast.
1 hour before last meal ZMA.

[BergMuscle]

Nice work, Al, even if the seated military press wasn't what you hoped for. A slight change in grip can sometimes make a big difference. The incline press looks great. I love the static hold on the end; I add that to the end of some of my sets and really feel it.

[alkell]

Originally Posted by BergMuscle

Nice work, Al, even if the seated military press wasn't what you hoped for. A slight change in grip can sometimes make a big difference. The incline press looks great. I love the static hold on the end; I add that to the end of some of my sets and really feel it.

Thanks mate. The static hold really helps to push you that extra bit and make the muscle really ache (in a good way) I love 'em!

[ironwill2008]

Originally Posted by alkell

Thanks for the advice Ironwill, I have had some trouble in the past with inside elbow pain, so I will make sure I warm up well.

Me too; that's why I'm pretty fussy about the warming-up thing! Tendons and ligaments are notoriously slow healers.

Good work on the deadlifts; keep pushin'! Later...

[alkell]

DC Training : Blast #1 (RP=rest pause SS=straight set)

TT = this time
LT = last time

ALL WEIGHTS IN KILOGRAMS (POUNDS IN BRACKETS)

BB Drag Curls - Rep Range 15-20 RP
LT : 32.5 (71.5) x 11+4+4 = 19 RP
TT : 35 (77) x 9+4+3 = 16 RP (slow negative last rep)
Extreme bicep stretch

DB Pinwheel Curls - Rep Range SS 12-20
LT : 13.5 (30) x 13 SS
TT : 15 (33) x 12 SS (static hold last rep)

Standing DB Calf Raise - Rep Range SS 10-12
LT : 40 (88) x 10/ Side SS
TT : 40 (88) x 10/ Side SS

Romanian Deadlift - Rep Range 15-25 SS
LT : 62.5 (137.5) x 20 SS
TT : 65 (143) x 19 SS
Extreme hamstring stretch

BB Hack Squat - Rep Ranges 6-10 SS and 20 Rep Widowmaker
LT : 117.5 (258) x 10 SS AND 77.5 (170.5) x 20 SS
TT : 117.5 (258) x 10 SS AND 77.5 (170.5) x 20 SS
Extreme quad stretch

Comments:
Well it's time for a cruise, really struggled through the last 2 workouts and I am currently 2 employees down at work so I am working 8 of 9 days at the moment. The joys of owning your own business

Oops, used the same weight for hack squats, my mind just wasn't on the job today.

Nutrition:
Calories: 5 real meals + 2 shakes


<Supplements taken today>

Morning: Scoop of whey in water, multi-vitamin, fish oil capsule, flax capsule
Pre workout: 1 teaspoon of Creatine, 1 teaspoon of Glutamine, 1 scoop of whey, 1 scoop of Carbo Blast
Post workout: 1 teaspoon of Creatine, 2 teaspoons of Glutamine, 2 scoops of whey and 2 scoops of Carbo blast.

[orca]

Yvu've been really killing it in here. Sorry to hear about the work issues....I've been going to those as well. Too much work and not enough play.

Originally Posted by ironwill2008

Good morning, alkell. If you haven't used a reverse grip on barbell rows before, it will be interesting to hear what you think about them.
Using a curl grip will really tax your biceps tendons, on the inside of your elbows; be sure to REALLY warm-up , maybe with LIGHT barbell curls, before you row heavy weight this way. Good luck with them; have a great weekend! Later...

+

Originally Posted by eddied27

Agreed but......be careful doing them this way Al where you've already done bi work prior to the row work. It could end up being like the drag curls a while back where your forearms were giving out before your bi's were fatigued.

Hate to see you not get good back work!

Great info guys.

[Hibiscus09]

Great job on the workouts!! You're looking great in your avatar!! I hope life has been treating you well. It sounds like work is keeping you busy!

[alkell]

Originally Posted by orca

Yvu've been really killing it in here. Sorry to hear about the work issues....I've been going to those as well. Too much work and not enough play.



+



Great info guys.

Thanks Kevin, just trying to sort out the roster for the next 6 weeks, while one of my guys is off for 6 weeks. I need more play time

Originally Posted by Hibiscus09

Great job on the workouts!! You're looking great in your avatar!! I hope life has been treating you well. It sounds like work is keeping you busy!

Hi Hibby, good to see you are still around. Thanks for the compliment, you are looking pretty darned good yourself!

[ironwill2008]

Good work, alkell; by cruise, do you mean a vacation? Just curious.

Work issues can be a real drag; put up with forced overtime, occasional 12 hour tours for nearly 30 years with the phone company, before I retired. You just gotta do what ya gotta do!

If, in fact, you're going on vacation, have a restful time. Later...

[alkell]

Originally Posted by ironwill2008

Good work, alkell; by cruise, do you mean a vacation? Just curious.

Work issues can be a real drag; put up with forced overtime, occasional 12 hour tours for nearly 30 years with the phone company, before I retired. You just gotta do what ya gotta do!

If, in fact, you're going on vacation, have a restful time. Later...

Thanks Ironwill. Cruise is a term DCers use for an easy week of lifting. In other words cut the weight back, don't take any sets to failure, drop a workout if you feel so inclined, just a week of recovery really.

[ironwill2008]

Originally Posted by alkell

Thanks Ironwill. Cruise is a term DCers use for an easy week of lifting. In other words cut the weight back, don't take any sets to failure, drop a workout if you feel so inclined, just a week of recovery really.

LOL! Okay. I call it a "light week", or a deload week. Whatever you name it, it's a good idea. I've posted, (probably TOO often), about my aversion to taking time off, and my way around it. I'll leave it at that, in your journal thread!

So, no vacation? Time to get back to work then? Later...