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My Humble DC Training Journal
- Thread starter OneBreath
- Start date
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- dc training doggcrapp journal
OneBreath
Elite Mentor
Blast time! The 2 week cruise is no more.
I'm making the following alterations from last time:
1. Most Rest Pause sets will be at rep range 15-20 with target breakdown of 10-6-4.
2. For pressing and pulling movements, during the first 10 reps i will control the negative all the way into a fully stretched position, pause, then explode up. For instance with pullups, i will slowly go all the way down to a full hanging stretch, pause while i feel the stretch in my lats, then pull with everything i have for the first 10. For the next 6 and then 4 i will use a 3/4 range of motion ensuring constant tension on the muscle.
3. On back day, i'm adding a straight set (10-12) of DB shrugs. They will have a tempo somewhat similar to calves but less brutal. 3 second controlled negative, 5 second full stretch, then explosion into the shrug.
4. On DB curls, i will grip so that my thumb and index finger touch the weight portion. In other words i'm not gripping in the center. What this does is make the twisting of the wrist much harder on the bicep because the weight is "lopsided". (picture the movement or try it and you will QUICKLY feel why)
These tweaks will require me to check my EGO at the gym door!
First session was yesterday. Log time:
Movement: Chest Press (DB Flat)
Scheme: 15-20 RP
Previous: n/a
Current: 85 x 20
Movement: Shoulder Press (DB Seated)
Scheme: 15-20 RP
Previous: n/a
Current: 65 x 20
Movement: Tricep Extensions (Decline DB Rolling)
Scheme: 15-20 RP
Previous: n/a
Current: 60 x 20
Movement: Pullups (Neutral Grip)
Scheme: 15-20 RP
Previous: n/a
Current: 18 reps
Movement: Rows (T-Bar)
Scheme: 6-9 SS
Previous: n/a
Current: 180 x 9
Movement: Rows (T-Bar)
Scheme: 9-12 SS
Previous: n/a
Current: 160 x 12
Movement: Shrugs (DB)
Scheme: 10-12 SS
Previous: n/a
Current: 85 x 12
Notes: IM FUCKING SORE TODAY. My chest, traps, and lats are screaming at me. As a matter of fact, i could feel it at 12:40 AM when i woke up. I almost never feel soreness until the next morning, sometimes the afternoon. These form adjustments are going to be brutal!
Hope everyone is having a great day.
I'm making the following alterations from last time:
1. Most Rest Pause sets will be at rep range 15-20 with target breakdown of 10-6-4.
2. For pressing and pulling movements, during the first 10 reps i will control the negative all the way into a fully stretched position, pause, then explode up. For instance with pullups, i will slowly go all the way down to a full hanging stretch, pause while i feel the stretch in my lats, then pull with everything i have for the first 10. For the next 6 and then 4 i will use a 3/4 range of motion ensuring constant tension on the muscle.
3. On back day, i'm adding a straight set (10-12) of DB shrugs. They will have a tempo somewhat similar to calves but less brutal. 3 second controlled negative, 5 second full stretch, then explosion into the shrug.
4. On DB curls, i will grip so that my thumb and index finger touch the weight portion. In other words i'm not gripping in the center. What this does is make the twisting of the wrist much harder on the bicep because the weight is "lopsided". (picture the movement or try it and you will QUICKLY feel why)
These tweaks will require me to check my EGO at the gym door!
First session was yesterday. Log time:
Movement: Chest Press (DB Flat)
Scheme: 15-20 RP
Previous: n/a
Current: 85 x 20
Movement: Shoulder Press (DB Seated)
Scheme: 15-20 RP
Previous: n/a
Current: 65 x 20
Movement: Tricep Extensions (Decline DB Rolling)
Scheme: 15-20 RP
Previous: n/a
Current: 60 x 20
Movement: Pullups (Neutral Grip)
Scheme: 15-20 RP
Previous: n/a
Current: 18 reps
Movement: Rows (T-Bar)
Scheme: 6-9 SS
Previous: n/a
Current: 180 x 9
Movement: Rows (T-Bar)
Scheme: 9-12 SS
Previous: n/a
Current: 160 x 12
Movement: Shrugs (DB)
Scheme: 10-12 SS
Previous: n/a
Current: 85 x 12
Notes: IM FUCKING SORE TODAY. My chest, traps, and lats are screaming at me. As a matter of fact, i could feel it at 12:40 AM when i woke up. I almost never feel soreness until the next morning, sometimes the afternoon. These form adjustments are going to be brutal!
Hope everyone is having a great day.
Last edited:
