Devo's No excuses journal

[devo09]

Would've been a bit of a schock throwing on that extra weight with the power bar mate.

How you like the HS machines? Heard ALOT of raves about them, keen to try them out as soon as my gym gets them in (getting a whole renovation atm)

Push pull FTMFW!

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.

[user787877877]

I see the DC aspects peekin through

[Blue Blazer]

I see the DC aspects peekin through

This^^^^

[devo09]

I see the DC aspects peekin through

This^^^^

I'll be giving it a go in a bit here..might have a new training partner who has done it in the past and is about 100X stronger and bigger than me lol

[devo09]

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 agrowin

[5Six]

Good work, Dev. Hopefully the change of rep range will work out for yah.

I should start working out at my uni gym. I miss the HS equipment

[GetBigyo]

Sick workouts in here man.


Preacher curl machine is nuts...ive never felt a burn more in any bodypart that. plus u get a massive pump in ur bis

[devo09]

Good work, Dev. Hopefully the change of rep range will work out for yah.

I should start working out at my uni gym. I miss the HS equipment

K, I lied I'm not going to switch the rep range I'm just going to switch my initial exercise to something that doesn't kill my lower back so I can still squat/dead heavy the next day

Sick workouts in here man.


Preacher curl machine is nuts...ive never felt a burn more in any bodypart that. plus u get a massive pump in ur bis

Thanks man
preacher curls machine FTW

[devo09]

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 thought

[thebasil]

[
-also, I may be starting DC a little earlier than previously thought

lol...stop teasing us

[TigerStealth]

I have found that when I am thinking about starting a new training routine I get so excited to start it that I always start it sooner than expected. If you have your heart set on starting DC you might as well go with it soon or even starting next week because it is what you really want to do

[Blue Blazer]

Just reading your workout seems brutal brah. How early do you think you'll be starting DC?

[Rigit23]

Lyke omg gunz for me too tomorrow!

[5Six]

I hate sounding reptitive here, but damn strong. And hwo come you might be starting DC a bit sooner?

[devo09]

lol...stop teasing us

muahah

I have found that when I am thinking about starting a new training routine I get so excited to start it that I always start it sooner than expected. If you have your heart set on starting DC you might as well go with it soon or even starting next week because it is what you really want to do

Worse case scenerio, I have piss-poor results for 6-8 weeks. Best case..I blow up

Just reading your workout seems brutal brah. How early do you think you'll be starting DC?

...i dunno, need to work the details of it out

Lyke omg gunz for me too tomorrow!

I call the pink DBs for kickbacks!!

I hate sounding reptitive here, but damn strong. And hwo come you might be starting DC a bit sooner?

cuz I wanna...

[devo09]

K so....I'll be starting the 2-way DC split on monday. I'll post up my routine in detail tomorrow.
I'm REALLY excited for monday

[devo09]

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)

[5Six]

Here we go~

[The Solution]

with 4 days off.. are you going to do LISS cardio on a few days?

[devo09]

with 4 days off.. are you going to do LISS cardio on a few days?

I'm going to take tomorrow off, then do upper body friday and lower on saturday. Take sunday completely off

fri/sat will be more of deload workouts

[user787877877]

I'm excited to see how this works for you!

[Carlito99]

I'm going to take tomorrow off, then do upper body friday and lower on saturday. Take sunday completely off

fri/sat will be more of deload workouts

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..

[The Solution]

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

Exactly, you are like a kid on christmas morning right now. So happy to start this routine.. lol.

[devo09]

I'm excited to see how this works for you!

me too!

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..

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 out

[devo09]

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 lately

[141455675]

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

[devo09]

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

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 stimulus

[TigerStealth]

3 plate dips are alpha!

I have never trained DC but I have done the extreme stretches for like an 8 week period, I actually think adding the stretches to the end of my workouts did give me some improved results.

[5Six]

Really nice go today, dude. Good numbers all around

[devo09]

3 plate dips are alpha!

I have never trained DC but I have done the extreme stretches for like an 8 week period, I actually think adding the stretches to the end of my workouts did give me some improved results.

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?

Really nice go today, dude. Good numbers all around

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 big