oh it was definitely a shock lol
Most HS machines are AWESOME, a few of them are a little off. I don't really like the vertical HS Bench Press (but I like the incline and widechest press). And pretty much all the HS back machines are puuurfect. I'll use a few of them today since I have legs tomorrow and need to save the lower back.
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Thread: Devo's No excuses journal
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08-10-2009, 07:47 AM #3421http://forum.bodybuilding.com/showthread.php?t=111082701
"Whether you believe you can, or believe you can't, You're right."
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08-10-2009, 10:03 AM #3422
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08-10-2009, 10:48 AM #3423
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08-10-2009, 05:28 PM #3424
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08-10-2009, 05:35 PM #3425
Back/bis
T-bar row
5platesX6
5pls+25X4
5platesX6
5platesX5
EZ bar curl
120X5
120X4(2 sets)
Lat pulldown
195X8-CG
180X10-semiwide parallel grip
195X8(2 sets)
HS Low row
4platesX6-unilateral
3platesX6...3...3-bilateral
Nautilus pullover
2 sets
superset...
lat pulldown
2 sets
superset..
Reverse pec-deck
2 sets
Machine Preacher
80X10
90X7
80X7...4...3
+back/biceps stretching
Supplements:
Scivation Xtend
Fish oil
Multi-Vitamin
Glucosamine
Macros
P/C/F
240/325/130
Comments:
-kinda draggin a bit today, didn't have a ton of food before the workout today
-not really happy with how everything felt today, I think I'm going to keep the rep range a little higher for back. So my the low end for rep range would be 6 instead of 4.
-machine preacher curls are dah bomb, the arms are agrowinhttp://forum.bodybuilding.com/showthread.php?t=111082701
"Whether you believe you can, or believe you can't, You're right."
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08-10-2009, 06:43 PM #3426
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08-10-2009, 06:47 PM #3427
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08-10-2009, 09:27 PM #3428
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08-11-2009, 12:07 PM #3429
Lower body
BB Squat
365X6
405X1-ATG
-wasn't really feeling these today, and the 405 set kinda sucked. I kinda lost it and went ATG by accident lol, but still powered it up
Icarian Hack squat
405X8
455X5
405X9
-last 2 sets were pretty much failure
Icarian leg press
14platesX10
16platesX11
18platesX8
16platesX10
16platesX8
Lying leg curl
160X11
170X10
180X8
160X10
160X8
leg extension
2 sets of 12
standing calve raise
225X8
240X6
240X5
225X8
icarian calve press
120X10
140X8
120X10
Supplements:
Scivation Xtend
Fish oil
Multi-Vitamin
Glucosamine
Macros
P/C/F
240/325/130
Comments:
-not happy with how squats went today, but the hacks and leg press killed me (in a good way )
-been pretty swamped lately, I hate having to squeeze in workouts between appointments, ah well
-gunzzz tomorrow
-also, I may be starting DC a little earlier than previously thoughthttp://forum.bodybuilding.com/showthread.php?t=111082701
"Whether you believe you can, or believe you can't, You're right."
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08-11-2009, 12:14 PM #3430
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08-11-2009, 01:44 PM #3431
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08-11-2009, 01:49 PM #3432
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08-11-2009, 03:16 PM #3433
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08-11-2009, 03:30 PM #3434
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08-11-2009, 05:27 PM #3435
muahah
Worse case scenerio, I have piss-poor results for 6-8 weeks. Best case..I blow up
...i dunno, need to work the details of it out
I call the pink DBs for kickbacks!!
cuz I wanna...http://forum.bodybuilding.com/showthread.php?t=111082701
"Whether you believe you can, or believe you can't, You're right."
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08-11-2009, 09:10 PM #3436
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08-12-2009, 07:22 AM #3437
A1-
-Chest- Incline HS Press (RP11-15)
Shoulders- DB Military Press (20-30RP)
Triceps- Weighted Dip (RP11-20)
-back width- CLose-grip pulldown (RP15-20)
-back thickness- T-bar row (8-12SS)
B1-
biceps- Ez Bar curl (RP 15-20)
-forearms- Pinwheel curls (SS 12-20)
-Calves- Standing Calve Raise (DC style) 15 sec hold at bottom-plus 5 second negs
-hamtrings- Seated Ham curl (15-30RP)
-quads- BB Squat- (heavy set4-8 and 20 rep widowmaker)
A2-
Flat DB Press -20-30RP
HS Shoulder press (11-20rp)
Smith Close-grip (11-20rp)
Hammer grip chins (11-15rp)
Deadlift (heavy set 4-8, back off 9-12reps)
B2-
Machine Preacher (11-15rp)
Hammer curls (12-20SS)
Icarian calve press machine (Dc style) or RP
Lying leg curl (15-30rp)
Hack squat (6-8 and 20 rep widow)
A3-
Smith Incline Press (11-15rp)
Machine shoulder press...forget the name (11-20RP)
Machine Overhead extension (15-30rp)
Rack chins (15-20rp)
HS row (RP 11-20)
B3-
Straight bar curl (15-30rp) -
reverse grip cable curl (12-20SS)
seated calve--(DC style, RP 15-20)
Stiff-leg deads (SS of 8-12)
Leg Press (6-8 heavy) widowmaker 20reps -
Static holds are done for 30-60 seconds following each exercise
Extreme stretches are done following each bodypart
RP= 1 set to failure, then 15 breaths, another set to failure, then 15 breaths, then another set to failure, then the static hold
I'll be lifting MWF, and just rotating the workouts trying the beat the logbook the more weight or reps (and staying in my total rep range)Last edited by devo09; 08-12-2009 at 02:50 PM.
http://forum.bodybuilding.com/showthread.php?t=111082701
"Whether you believe you can, or believe you can't, You're right."
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08-12-2009, 07:27 AM #3438
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08-12-2009, 08:29 AM #3439
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08-12-2009, 09:03 AM #3440
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08-12-2009, 09:22 AM #3441
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08-12-2009, 09:28 AM #3442
I think he meant that you'll only have 3 workout days/week while doing DC, so he's asking if you'd be doing cardio on the 4 off days during the week
Looking forward to seeing how this works for you though. How did you come up with the RP #'s... like 11-15 (I know this one is used most of the time), 11-20, 20-30, etc... Did the video tell you what to do or did you just use judgment? I forget the vid lol..Team 3DMJ:
www.3DMuscleJourney.com
My Log:
http://forum.bodybuilding.com/showthread.php?t=132849153
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08-12-2009, 11:33 AM #3443
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08-12-2009, 11:36 AM #3444
me too!
Ah strong reading comprehension fail lol. Ya during my 4 "off days" I'll be doing something LISS+abs/active recovery type of stuff. Once school starts those will likely just become complete off days though.
The RP ranges depend on the bodypart and the exercise. Dumbells have a higher rep range for safety. Same with dips. OH Extensions I put as a higher rep range as well, just because they arn't really a compound exercise and I think a higher rep range works better.
Also I posted a thread on intensemuscle . com and some of the DC vets helped outhttp://forum.bodybuilding.com/showthread.php?t=111082701
"Whether you believe you can, or believe you can't, You're right."
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08-12-2009, 11:40 AM #3445
Arms
Weighted dip
+90X6
+135X5
+135X4
+115X6
Ez Bar curl
115X6
125X4+1
125X4+1
115X6
Machine OH Extension
stackX10
stack+25X8
stack+30X7
stack+5X10...7...5
Machine Preacher
80X10
80X8
80X7
80X7...3...3
OH Rope extreme stretch
110X60sec
Supplements:
Scivation Xtend
Fish oil
Multi-Vitamin
Glucosamine
Macros
P/C/F
240/325/130
Comments:
-fun stuff today, got a purdy nice pump
-weighted dips were killer, been loving them latelyhttp://forum.bodybuilding.com/showthread.php?t=111082701
"Whether you believe you can, or believe you can't, You're right."
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08-12-2009, 06:31 PM #3446
I have 4 complete off days.....
yeah wut?!
no set cardio - don't have time/patience for it either.
Cardio keeps fat gainz to a minimum bra!! Must be my killer ecto genez that keep me from being a lard ass?
Knowing what ~what you intake is killer hey.
Ohh those dips are nastay though Dev!!!
Curls for the gurls are ridiculous there too.
Can't wait to see how you like/respond to DC too mate
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08-12-2009, 07:40 PM #3447
thanks man
and ya, I'm unsure what i'll do for cardio. Prob something like 2-3 days of LISS and a day or two completely off..
Either way I'm SURE i'm going to get excellent results from DC because I've never trained with this low of volume. So that of course means I'll be training with more intensity than ever before. So a lil different stimulushttp://forum.bodybuilding.com/showthread.php?t=111082701
"Whether you believe you can, or believe you can't, You're right."
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08-13-2009, 09:05 PM #3448
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08-13-2009, 09:07 PM #3449
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08-13-2009, 09:12 PM #3450
yeah I've done most of the stretches too. I'm soo excited to start DC, I'll make sure to keep everything in detail so everyone can see what kind of result I get...maybe I should start up a new log?
that was yesterday maaan. Today I didn't do anything actually I did some standign calve raises between training clients can never have calves too bighttp://forum.bodybuilding.com/showthread.php?t=111082701
"Whether you believe you can, or believe you can't, You're right."
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