Ice's Journal

[hotasice2003]

Supine BB Bench
205x5
210x4

Incline DB Bench
70x9
70x8

CGBP
165x9
165x9

Seated DB Press
45x11
45x10

Dips
bw+20x10
+25x8
+25x8

I am going to start changing things up. The next time I workout, I won't do ANY of the exercises I did previously for those bodyparts. I did well on DC, and i think this is one reason.

[hotasice2003]

Screw it. Cobain, you're right. I'm going back to DC starting on Wed.

[cobain67]

I may do that soon.

Glad to hear it. I might just do the same

[hotasice2003]

First day back on on DC! Felt great. I don't remember everything, so if anyone sees anything I'm doing wrong, don't hesitate to let me know. I am looking forward to it. More rest, muscle confusion, less volume, higher intensity, etc. I seem to do better with this approach. Weights will be lower then usual for awhile because of the 4-5sec eccentrics.

BB Curls
65x8
75x5
85x8x4x3
Stretchx60sec

DB Hammer Curls
45x7 too heavy
Stretch bi'sx60sec

ATG BB Squats
135x8
185x5
215x7

Hack Squats
225x20
Stretchx60sec

RDL's
225x8
255x6
Stretechx60sec

BB Calf Raises
255x10
I couldn't do these true DC style here because I could find no elevation.

[hotasice2003]

Now that I'm back on DC and only lifting 3 days a week, I am going to get my cardio back up on alternating days and just take Sun off.

Today HIIT
1.91 miles
16:40

Sucks I know. I'll get it back up.

[hotasice2003]

These eccentrics are killing me.

Incline BB Bench
135x8
155x5
175x8x3x1
Stretech30x60sec

Seated DB Press
40x10x6x5 move to 45
stretchx60sec

CG EZ Sculls
70x8
85x9x5x4
stretch50x60sec

Rack deads
405x5 pins wouldnt go any lower than right at the knee. I was at a diff gym tho. Mine gym's will go down farther. Needed some powder too.

WG Pullups
bwx9x4x2
stretch40x60sec

[hotasice2003]

Workout 1B

3-4sec eccentrics

Incline DB Curls
25x10
40x8x4x3

French Bar Hammers
80x9
Stretch

Front Squats
135x6
155x4
165x8

Cybex Leg Press
400x20

Leg Curls
80x12x6x3

Abs

[RipStone]

Glad to see you change your training, esepcially to DC--a program that worked VERY well for you in the past.

BTW, what happened to the dude you were training with at school?

[hotasice2003]

Glad to see you change your training, especially to DC--a program that worked VERY well for you in the past.

BTW, what happened to the dude you were training with at school?

Yup. DC is going to be good. I know it. I still lift with him actually. I just worked up the never to tell him I changing lol. He actually hasn't lifted for over a month. He tore something in his back.

[hotasice2003]

Incline DB Bench
50x10
65x5
75x8x4x3
stretch30x60sec

Dips
bw+30x11x5x2
stretch50x60sec

Traditional Deads
225x8
275x5
315x3
340x5 I had at least one more in me, but I could't hang on to the frikin bar. I need some powder badly.

RG Pulldowns
160x8
190x9x4x3
stretch40x45sec

BB military
105x5
125x5

I waned to RP with the smith but it was taken.

[hotasice2003]

Alernate DB Curls
45x9x5x4 THis is good for me. I used to do 50's but not with the true eccentrics.

RG EZ Curls
80x8
stretchx60sec

Nautilus Leg Press
270x8
300x8
320x8

ATG Squats
155x20
stretchx60sec

GM's
115x8
135x7
stretchx60sec

Seated Calves
90x9

[hotasice2003]

HIIT yesterday...... 1.96miles in 17:00min.....still sucks lol.

[hotasice2003]

Flat DB Bench
60x8
70x5
80x9x4x1
stretch 30x60sec this was freakin painful

Sumo Deads
225x8
275x5
315x5
345x5 pr

Chins
bwx9x4x3
stretch 40x52sec

CGBP
135x8
175x8x3x1
stretch 55x60sec

Seated BB Military
95x6
125x5
135x4
145x1

again, no RP here cuz the smith was taken.
stretch x60sec

[RipStone]

Nice sumos pulls.

You enjoying training again I presume?

[hotasice2003]

Nice sumos pulls.

You enjoying training again I presume?

Yes, I feel like DC will go well.

[hotasice2003]

First day back on on DC! Felt great. I don't remember everything, so if anyone sees anything I'm doing wrong, don't hesitate to let me know. I am looking forward to it. More rest, muscle confusion, less volume, higher intensity, etc. I seem to do better with this approach. Weights will be lower then usual for awhile because of the 4-5sec eccentrics.

BB Curls
65x8
75x5
85x8x4x3
Stretchx60sec

DB Hammer Curls
45x7 too heavy
Stretch bi'sx60sec

ATG BB Squats
135x8
185x5
215x7

Hack Squats
225x20
Stretchx60sec

RDL's
225x8
255x6
Stretechx60sec

BB Calf Raises
255x10
I couldn't do these true DC style here because I could find no elevation.

BB Curls
45x12
65x8
85x10x4x3

DB Hammer Curls
45x9
stretchx60sec

ATG Squats
135x8
185x5
205x3
225x6

Hack Squats
245x13 HAHA, I went up too much.

RDL's
245x6
265x4

Leg Press Calves
220x13

[cobain67]

good job man!