DC Training - My log

[the_alcatraz]

Workout 24: Chest, shoulders, triceps:

Chest: Decline Bench Press

135 lbs x 12
225 lbs x 10
275 lbs x 6
315 lbs x 4

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

Shoulders: Smith machine military press

135 lbs x 10
185 lbs x 6
225 lbs x 4

245 lbs x 7
rest/pause
245 lbs x 3
rest/pause
245 lbs x 1

Triceps: Narrow grip bench

185 lbs x 6
225 lbs x 4

245 lbs x 6
rest/pause
245 lbs x 4
rest/pause
245 lbs x 1

 

[the_alcatraz]

Workout 25: LEGS

20 minutes on the treadmill

Barbell lunges

took a 135 lbs bar and walked around with it...almost hit a few people while doing it

Ass to the ground squats

135 lbs x 12
185 lbs x 10
225 lbs x 6

135 lbs x 20 -----> my knees were burning, my thighs were on fire, i was nausious, and i almost crashed the car driving home.

 

[the_alcatraz]

Workout 26: Back width, back thickness, biceps, forearms

Back width: rack pullups

bw x 12
bw + 45 lbs x 10
bw + 65 lbs x 7
bw + 75 lbs x 3
bw x 15 ----> that killed!!!

Back thickness: Deadlift

135 lbs x 12
225 lbs x 10
275 lbs x 6
315 lbs x 5 ------> finally starting to feel comfortable with 3 plates, decided to increase the poundages.
365 lbs x 2 ------> first time wentup pretty easily, second time was a little harder. Decided what the hell i'll rack em up.

405 lbs x 0 ------> got in the perfect position for it and I didnt even try...I psyched myself out. I imagined myself getting hurt deadlifting again and just didnt do it

Biceps: alternating dumbell curls

55 lbs x 10
65 lbs x 6
75 lbs x 4

85 lbs x 7 -------> NEW PR
drop set:
55 lbs x 6
45 lbs x 3
35 lbs x 5

Couldnt move my arms after that....

 

[JDid23]

great shit man!

 

[the_alcatraz]

great shit man!

Thanks bro!

 

[the_alcatraz]

...

 

[the_alcatraz]

Workout 27: LEGS

Calves: seated calf raises

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

165 lbs x 11 ------> PR

Hams: Leg curls

90 lbs x 12
135 lbs x 10
155 lbs x 6
170 lbs x 4

190 lbs x 8 -----> PR
rest/pause
190 lbs x 2
rest/pause
190 lbs x 2

Quads: Squats

135 lbs x 12
225 lbs x 10
265 lbs x 6
295 lbs x 4

315 lbs x 3 ------> PR (first time I lift 315 for 3 reps after my injury)

135 lbs x 27 ----------> Rep PR

4 PRs in the same workout

 

[joe d]

great progress man. all looks good.

 

[future]

Nice prs!

 

[iggy]

squats are coming back my brotha