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I love hammer curls, but I haven't done them in a long time because I also have forearm tendonitis. lmao. Yeah, I'm falling apart!
IslandGirl's Dynamite Comes in Small Packages
- Thread starter Island_Girl
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I love hammer curls, but I haven't done them in a long time because I also have forearm tendonitis. lmao. Yeah, I'm falling apart!
Thurs. 12/30
I decided that this will be my last Max OT workout. I loved the experience and it's something I would surely do again. I was happy with this program and hits a lot of PR's. Super happy about that. Hubby and I are talking about starting up DC training again. More like a modified version. Still going to include Rest/Pause, Straight Sets, Widowmakers, Extreme stretches etc....but I'm thinking about doing widows not only on Quads, but also shoulders, back and hammies. I am also going to only work on a 2 rotation rather than a 3 (this makes sense to only me. haha).
Here is my last workout for Max OT.
Shoulder and Triceps--
Shoulders-
Smith Military Presses: (2 sets/ 4-6 reps)(not including bar)
95/6
100/5(Last time 100/4)
Seated DB Presses: (2 sets/ 4-6 reps)
got a major pump. difficult time doing these, AGAIN!
DB Side Laterals: (2 sets/6-8 reps)
20/10
25/8
DB Front Raise:
17.5/12
20/8
Triceps-
Rope Overhead Extensions: (2 sets/ 4-6 reps)
90/6
92.5/4 (Last time 90/6)
EZ Pushdowns: (2 sets/ 4-6 reps)
105/4
110/4 (Last time 110/3)
I decided that this will be my last Max OT workout. I loved the experience and it's something I would surely do again. I was happy with this program and hits a lot of PR's. Super happy about that. Hubby and I are talking about starting up DC training again. More like a modified version. Still going to include Rest/Pause, Straight Sets, Widowmakers, Extreme stretches etc....but I'm thinking about doing widows not only on Quads, but also shoulders, back and hammies. I am also going to only work on a 2 rotation rather than a 3 (this makes sense to only me. haha).
Here is my last workout for Max OT.
Shoulder and Triceps--
Shoulders-
Smith Military Presses: (2 sets/ 4-6 reps)(not including bar)
95/6
100/5(Last time 100/4)
Seated DB Presses: (2 sets/ 4-6 reps)
got a major pump. difficult time doing these, AGAIN!
DB Side Laterals: (2 sets/6-8 reps)
20/10
25/8
DB Front Raise:
17.5/12
20/8
Triceps-
Rope Overhead Extensions: (2 sets/ 4-6 reps)
90/6
92.5/4 (Last time 90/6)
EZ Pushdowns: (2 sets/ 4-6 reps)
105/4
110/4 (Last time 110/3)
Happy New Year 
I'm looking forward to following your DC training. Good job with the Max OT. I hit a lot of PR's too with it which always boosts the confidence.
Happy New Year!
Thanks Roxy. It'll be a little different since the rep range is a litte higher than MaxOT. But I'm still going to push hard within my limits and do the best that I can. What is cool is that I create my own custom training plan so at least it'll be exercises that I love and/or is kind on my tendonitis.
I'm looking forward on your new goals you have ahead of you and watching you transform!
How is your training going with your new trainer?
(that's H20)
Alright, today is the day! First day of my Blast of DC Training. Super duper excited. LOL. This is the JOY I get out of life. hahaha
It's more of a modified version/custom made routine for me. Working around my injuries of tendonitis and trying to stay easy on the joints overall, so played around a bit with the rep ranges for rest/pause. Decided to stay with the rep range of 11-20 for all rest/pause exercises.
I'm still incorporating the straight sets on the specific exercises that DC states in his program and using the extreme stretches. As far as the widowmakers, I am also going to use this for shoulders, back width, and hammies.
I do not train calves the DC way of the extreme stretching at top and bottom due to plantar fasciitis. In the past, training them rest/pause has really worked for me so I will train them this way for this blast.
I have included chest training. I have not trained chest for almost 2+ years due to implants in Aug of '08. Only doing incline work and will not be doing very heavy weights and I'm also going to listen to my body for anything odd or out-of-ordinary.
I am also only picking 2 exercises oppose to 3 for each bodypart.
DC Program:
Chest/Shoulders/Triceps and Abs
Hammies/Quads and Calves
Back W/ Back T/Biceps and Abs
1A
DB Incline Press: (11-20RP)
Smith Military Press (11-20RP) (Widow 20SS)
Dip Machine (11-20RP)
Abs
1B
Sumo Leg Press (10-12SS) (Widow 20SS)
Hack Squat (6-10SS) (Widow 20SS)
Cybex Rotary Calf (RP as much as can)
1C
Rack Chins (11-20RP)
DB Rows (10-12SS) (Widow 20SS)
EZ Curls (11-20RP)
Abs
2A
H/S Incline Press (11-20RP)
H/S Presses to Front (11-20RP) (Widow 20SS)
Smith Close-Grip (11-20RP)
Abs
2B
DB SLDL (10-12SS) (Widow 20SS)
Leg Press (6-10SS) (Widow 20SS)
LF Leg Press Machine (RP as much as can)
2C
Wide Grip Pulldowns (11-20RP)
RackDeads (6-8SS) (3-4SS) (Widow 20SS)
Preacher Machine Curls (11-20RP)
Abs
It's more of a modified version/custom made routine for me. Working around my injuries of tendonitis and trying to stay easy on the joints overall, so played around a bit with the rep ranges for rest/pause. Decided to stay with the rep range of 11-20 for all rest/pause exercises.
I'm still incorporating the straight sets on the specific exercises that DC states in his program and using the extreme stretches. As far as the widowmakers, I am also going to use this for shoulders, back width, and hammies.
I do not train calves the DC way of the extreme stretching at top and bottom due to plantar fasciitis. In the past, training them rest/pause has really worked for me so I will train them this way for this blast.
I have included chest training. I have not trained chest for almost 2+ years due to implants in Aug of '08. Only doing incline work and will not be doing very heavy weights and I'm also going to listen to my body for anything odd or out-of-ordinary.
I am also only picking 2 exercises oppose to 3 for each bodypart.
DC Program:
Chest/Shoulders/Triceps and Abs
Hammies/Quads and Calves
Back W/ Back T/Biceps and Abs
1A
DB Incline Press: (11-20RP)
Smith Military Press (11-20RP) (Widow 20SS)
Dip Machine (11-20RP)
Abs
1B
Sumo Leg Press (10-12SS) (Widow 20SS)
Hack Squat (6-10SS) (Widow 20SS)
Cybex Rotary Calf (RP as much as can)
1C
Rack Chins (11-20RP)
DB Rows (10-12SS) (Widow 20SS)
EZ Curls (11-20RP)
Abs
2A
H/S Incline Press (11-20RP)
H/S Presses to Front (11-20RP) (Widow 20SS)
Smith Close-Grip (11-20RP)
Abs
2B
DB SLDL (10-12SS) (Widow 20SS)
Leg Press (6-10SS) (Widow 20SS)
LF Leg Press Machine (RP as much as can)
2C
Wide Grip Pulldowns (11-20RP)
RackDeads (6-8SS) (3-4SS) (Widow 20SS)
Preacher Machine Curls (11-20RP)
Abs
Last edited:
Roxy722
New member
He's a great guy. Because I'm going to do the contest and have been blessed to have need2 sponsor me, he will be doing my training for the next 3 months. I'm fortunate to be able to put this other part on hold and pick up with him when I'm done the contest. A bit of a yo yo but I'm not sure I could do the contest without need2 and I'm excited to see what he has in store for me.
Well I have my implants under the muscle and some woman still train chest and some don't. There is also a chance that the implants may migrate outwards and I have heard this happen to a few girls. But I've also heard other girls say that it doesn't affect them at all. I just didn't want to take the chance. Hubby thinks it would be okay for me to go light so I decided to try it out. It actually felt ok last night.
