DC Training - My log

[the_alcatraz]

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

Right when I started this log. Page 1, maybe second or third post.

 

[slimjim1985]

hey bro, I've been gone for awhile.

Hows DC going for you? how much stronger and bigger have you gotten?

 

[the_alcatraz]

hey bro, I've been gone for awhile.

Hows DC going for you? how much stronger and bigger have you gotten?

I've hit several PRs over the past 6 weeks, probably about 10 PRs...i'm getting bigger and stronger for sure AND i'm still doing it naturally....will start a cycle soon after new years...should help me out with the DC training

 

[slimjim1985]

I've hit several PRs over the past 6 weeks, probably about 10 PRs...i'm getting bigger and stronger for sure AND i'm still doing it naturally....will start a cycle soon after new years...should help me out with the DC training

nicely done all natty too. You'll blow up with DC and AAS.

 

[the_alcatraz]

nicely done all natty too. You'll blow up with DC and AAS.

well since im getting stronger and bigger natty again on DC, wasnt sure wehn i should hit up aas again...trying to stay natty for as long as possible...but once you've moved over to the dark side, that's hard lol

 

[the_alcatraz]

Workout 22: Chest, shoulders, triceps

Chest: Incline Bench Press
135 lbs x 12
185 lbs x 10
205 lbs x 6
225 lbs x 4

245 lbs x 11
rest/pause
245 lbs x 3
rest/pause
245 lbs x 2

Shoulders: Behind the neck barbell press (free weights)
155 lbs x 8
185 lbs x 6
205 lbs x 4

225 lbs x 12
rest/pause
225 lbs x 2
rest/pause
225 lbs x 1

Triceps: reverse one hand cable pressdown
70 lbs x 10
90 lbs x 6

120 lbs x 9
rest/pause
120 lbs x 5
rest/pause
120 lbs x 3

 

[the_alcatraz]

Taking a couple of days off for the new year and back into it after that. Subscribe.

 

[OneBreath]

good idea. You've torn it up for the last few weeks. I bet you come back strong as hell.

 

[the_alcatraz]

Heading out to the gym for a light back and biceps workout tonight.

 

[the_alcatraz]

Workout 23: Back thickness, back width, biceps, forearms

Back thickness: Deadlift

135 lbs x 8
225 lbs x 6
275 lbs x 4
315 lbs x 2

Back width: Rack pulls superset with lat pulldowns wide grip

Rack pulls bw / 180 lbs x 10
rack pulls bw / 210 lbs x 6

240 lbs x 9
rest/pause
240 lbs x 4
rest/pause
240 lbs x 3

Biceps: Barbell curls

115 lbs x 12
135 lbs x 8
155 lbs x 6

Had to take it down a notch to do reps...

135 lbs x 10
rest/pause
135 lbs x 2
rest/pause
135 lbs x 2

Forearms: hammer curls

35 lbs x 10
45 lbs x 10
55 lbs x 10