DC Training - My log

[the_alcatraz]

lol, nothing like squatting till you puke!!!!

merry christmas bro

You too bro....happy holidays

 

[SaiBoT]

Good job Traz.

Merry Christmas bro!

 

[the_alcatraz]

Good job Traz.

Merry Christmas bro!

Thanks bro, trying to push through sticking points...

Enjoy the holidays...be safe.

 

[the_alcatraz]

The holidays should give me a few days to rest....I'll be back on the gym well-rested and strong after the holidays...can you say back and biceps? bwahahahaha

 

[iggy]

yeah bro, you gotta work on your back. its small as hell!









hahaha, just kidding bro

 

[the_alcatraz]

yeah bro, you gotta work on your back. its small as hell!

hahaha, just kidding bro

haha I've been getting that a lot

 

[the_alcatraz]

Workout 21: Back width, back thickness, biceps, forearms

Back width: T-Bar rows

45 lbs x 12
90 lbs x 10
135 lbs x 6
160 lbs x 4

180 lbs x 8
rest/pause
180 lbs x 3
rest/pause
180 lbs x 2

Back width: wide grip plate-loaded pull down machine

90 lbs x 12
180 lbs x 8

270 lbs x 9
rest/pause
270 lbs x 5
rest/pause
270 lbs x 2

Biceps: Preacher curls plate-loaded machine

90 lbs x 10
135 lbs x 6

180 lbs x 9
rest/pause
180 lbs x 4
rst/pause
180 lbs x 2

Forearms: Hammer curls

55 lbs x 10 (drop set)
45 lbs x 8
35 lbs x 7

 

[ExtraMile]

hey bro i notice you do differant exercises for each bodypart every session, like Iv seen you do deadlifts for back thickness and pullups for width, but here u do t-bar and pulldown. Is there a pattern to it or do you just do the exercise you feel like on the day?

 

[the_alcatraz]

hey bro i notice you do differant exercises for each bodypart every session, like Iv seen you do deadlifts for back thickness and pullups for width, but here u do t-bar and pulldown. Is there a pattern to it or do you just do the exercise you feel like on the day?

you choose 3 exercises for each body part when you plan out your DC training routine, and you do one of them each time around.

Example: for back thickness, I do deadlifts, t-bar rows, one-arm rows. For back width, I do weighted pullups, wide grip pulldowns front, wide grips pulldowns back.

 

[ExtraMile]

you choose 3 exercises for each body part when you plan out your DC training routine, and you do one of them each time around.

Example: for back thickness, I do deadlifts, t-bar rows, one-arm rows. For back width, I do weighted pullups, wide grip pulldowns front, wide grips pulldowns back.

sweet, have you already wrote out all the exercises you have choosen? i might have missed it...