DC Training - My log

[the_alcatraz]

You'll get there. No doubt.

I'm going to bust my ass to make sure I do it....

 

[future]

I'm more impressed with the fact that I was able to lift 3 plates again...my goal is doing reps (6-8 reps) with 4 plates in the next 6 months.

Nice job!

 

[the_alcatraz]

Nice job!

Thanks bro.

 

[CitizenKane]

Great journal this. Any reason you're not training biceps and forearms with calves, hams and quads as per cycles for pennies? Sorry if you explained this earlier and I missed it!

 

[the_alcatraz]

Great journal this. Any reason you're not training biceps and forearms with calves, hams and quads as per cycles per pennies? Sorry if you explained this earlier and I missed it!

I am doing a 3 day split as opposed to a 2-day split in the Cycle for pennies

Chest, shoulders, triceps
quads, hams, calves
back thickness, back width, biceps, forearms

 

[CitizenKane]

I am doing a 3 day split as opposed to a 2-day split in the Cycle for pennies

Chest, shoulders, triceps
quads, hams, calves
back thickness, back width, biceps, forearms

Ah I see, keep up the good work mate!

 

[the_alcatraz]

Ah I see, keep up the good work mate!

Thank you sir.

 

[the_alcatraz]

Workout 13: Back width, back thickness, biceps, forearms

Back thickness: Dumbell rows

60 lbs x 12
80 lbs x 10
100 lbs x 6
115 lbs x 4

125 lbs x 7
rest/pause
125 lbs x 5
rest/pause
125 lbs x 4

Back width: Wide grip lat pulldowns

150 lbs x 12
190 lbs x 10
210 lbs x 6
240 lbs x 4

255 lbs x 8
rest/pause
255 lbs x 4
rest/pause
255 lbs x 2

Biceps: Preacher curls

45 lbs x 12
70 lbs x 10
90 lbs x 6
115 lbs x 4

135 lbs x 10
rest/pause
135 lbs x 6
rest/pause
135 lbs x 5

Forearms: hammer curls

45 lbs x 10
55 lbs x 6
65 lbs x 4

75 lbs x 6
rest/pause
75 lbs x 5
rest/pause
75 lbs x 5

 

[the_alcatraz]

Workout 14: Chest, shoulders, triceps

Chest: Incline Barbell press

60 lbs x 12
80 lbs x 10
100 lbs x 6
115 lbs x 4

125 lbs x 13 ------------> REP PR
rest/pause
125 lbs x 4
rest/pause
125 lbs x 1

**I think I pushed myself a little too hard - mu left shoulder and left upper pec is hurting like a mofo on the last few reps...they are still hurting after 2 days

Shoulders: Machine press

**Decided to take it a little easy because of my pain as per above statement.

180 lbs x 12
270 lbs x 10
360 lbs x 6
410 lbs x 4

450 lbs x 11
rest/pause
450 lbs x 7
rest/pause
450 lbs x 4

Triceps: French press

**These are starting to hurt my elbows as I go heavier

60 lbs x 12
80 lbs x 10
100 lbs x 6
120 lbs x 4

140 lbs x 6
rest/pause
140 lbs x 4
rest/pause
140 lbs x 2

 

[future]

Good stuff.

Keep more compounds for your triceps. Narrow grips, reverse grips and dips will help the elbows.