My Humble DC Training Journal

[mmo115]

lol, fair enough thanks for the response

 

[OneBreath]

My legs are FRIED! Hams, quads, glutes, and calves all screaming still from Sunday's session. Getting in and out of my car, sitting down, standing up, all serious work today. I did manage 55 min treadmill incline walking this morning. It helped to loosen them up for a few hours but now they are back in pain.

Damn it feels good

 

[Thandie]

My legs are FRIED! Hams, quads, glutes, and calves all screaming still from Sunday's session. Getting in and out of my car, sitting down, standing up, all serious work today. I did manage 55 min treadmill incline walking this morning. It helped to loosen them up for a few hours but now they are back in pain.

Damn it feels good

I want that! I'll try tomorrow..

 

[OneBreath]

Log Time. Last night was an absolute bitch. Everything was fine, my diet, previous night's rest, etc. I just didn't want to be in the gym. The weights felt heavy and i had to work my ass off for every rep.

Right off the bat i got smacked down by the logbook. I barely tied my previous set for incline chest press. After that i regrouped and worked my ass off to progress on every other movement. I left the gym completely wiped, just glad to have that one in the books.

Movement: Chest Press (Incline Smythe)
Scheme: 11-15 RP
Previous: 285 x 14
Current: 285 x 14

Movement: Shoulder Press (Smythe)
Scheme: 15-20 RP
Previous: 185 x 19
Current: 185 x 23

Movement: Dips
Scheme: 15-20 RP
Previous: 50 x 21
Current: 55 x 20

Movement: Pullups (Narrow Grip Underhand)
Scheme: 11-20 RP
Previous: 18 reps
Current: 20 reps

Movement: Rack Deadlifts
Scheme: 6-9 SS
Previous: 415 x 10
Current: 425 x 10

Movement: Rack Deadlifts
Scheme: 9-12 SS
Previous: 365 x 15
Current: 385 x 15

Notes: I held the chest stretch for a full 60 seconds for the first time. I'm definitely dreading the extreme stretching less and less each workout.

Hope everyone is having a good day.

 

[Thandie]

Log Time. Last night was an absolute bitch. Everything was fine, my diet, previous night's rest, etc. I just didn't want to be in the gym. The weights felt heavy and i had to work my ass off for every rep.

Right off the bat i got smacked down by the logbook. I barely tied my previous set for incline chest press. After that i regrouped and worked my ass off to progress on every other movement. I left the gym completely wiped, just glad to have that one in the books.

Movement: Chest Press (Incline Smythe)
Scheme: 11-15 RP
Previous: 285 x 14
Current: 285 x 14

Movement: Shoulder Press (Smythe)
Scheme: 15-20 RP
Previous: 185 x 19
Current: 185 x 23

Movement: Dips
Scheme: 15-20 RP
Previous: 50 x 21
Current: 55 x 20

Movement: Pullups (Narrow Grip Underhand)
Scheme: 11-20 RP
Previous: 18 reps
Current: 20 reps

Movement: Rack Deadlifts
Scheme: 6-9 SS
Previous: 415 x 10
Current: 425 x 10

Movement: Rack Deadlifts
Scheme: 9-12 SS
Previous: 365 x 15
Current: 385 x 15

Notes: I held the chest stretch for a full 60 seconds for the first time. I'm definitely dreading the extreme stretching less and less each workout.

Hope everyone is having a good day.

God, I went though the samething. I couldn't match my DB shoulder press from my last workout. I started with a 2.5lb increase, couldn't match my reps and had to go back to 25lbs in order to finish it. I was pissed!
LOL, I guess it happens!
You're doing great, OneBreath!

 

[mwm5]

good job on your improvements!

i just have a question (don't take it as an attack as I am trying to learn and I can only learn by asking!)... Do YOU really feel as though it's necessary to take in 500g of protein in a single day? IE: have you tried intaking ~250g as opposed to 500g - see if you notice a difference? I know the workouts are extremely intense, but I don't know if your body can really utilize that much protein without it just going in one and end coming out the other. I don't think anyone from a medical perspective would suggest taking in this much protein. Sorry if thats off track, but I think it's related as I am doing training similar to this. Diet is my biggest focus right now so I want to learn as much as I can - thanks.

anyhoo, good job on the lifts - I am enjoying the read
good luck!

there is no proven hard core scientific facts stating how much protein our body needs nor how much it can 'absorb'. So, since we only have opinion/theories here and there, i'd much rather have to much and piss it out than not enough to get the results i'm looking for. My muscles feel so much fuller now that i'm taking in these huge amount of protein and i've also noticed my strength is through the roof constantly.

 

[OneBreath]

Log Time. This will mark the end of my 5th week. Despite still feeling a bit of soreness in my legs, i whipped that logbook all over the gym.

Today was the first day i took a full (9 cap) serving of Amplify 02. By mid workout i was getting pumped. My leg press movements are really slow and controlled but i thought that is no excuse for these low ass numbers. So by my last set i said fuck it and added 40 lbs to my widowmaker. After that my quads were so pumped i felt like i was walking around like a duck.

Movement: Curls (Barbell)
Scheme: 15-20 RP
Previous: 95 x 23
Current: 105 x 21

Movement: Curls (Barbell Reverse Grip)
Scheme: 10-20 SS
Previous: 75 x 11
Current: 75 x 12

Movement: Calf Extensions (Leg Press)
Scheme: 10-12 SS
Previous: 430 x 13
Current: 450 x 13

Movement: Leg Press (Sumo Feet Position)
Scheme: 15-25 SS
Previous: 540 x 18
Current: 540 x 20

Movement: Leg Press
Scheme: 8-12 SS
Previous: 560 x 12
Current: 580 x 12

Movement: Leg Press
Scheme: 20 WM
Previous: 470 x 20
Current: 510 x 20

Notes: I'm now 8 weeks off my last cycle. I've had to really work hard to keep these numbers going up but now i feel like my test levels are back on the upswing.

I know i need a rest but i'm already looking forward to next week. (which is a complete 180 from last week at this time).

Plans for my rest days .... food, lots of it.

I hope everyone is having a good day.

 

[OneBreath]

Log Time! Today looking at the logbook i had an overwhelming feeling that i've been posting some pretty weak numbers on this workout. Reverse grip press 185lbs? Deadlifts 365 x 9? WTF? I've been fooling myself with excuses like "this is hard, i'm in PCT" or "deadlifts after going to failure on pullups is hard". Well boo fucking hoo. That pity party is over and my testosterone is back on the upswing.


Movement: Chest Press (Decline Smythe)
Scheme: 11-15 RP
Previous: 295 x 18
Current: 315 x 17

Movement: Shoulder Press (DB Standing)
Scheme: 20-30 RP
Previous: 55 x 32
Current: 60 x 31

Movement: Chest Press (Decline Smythe Reverse Grip)
Scheme: 15-20 RP
Previous: 185 x 21
Current: 225 x 24

Movement: Pullups (Front Rack Weighted)
Scheme: 11-20 RP
Previous: 55 x 22
Current: 60 x 23

Movement: Deadlifts
Scheme: 6-9 SS
Previous: 365 x 9
Current: 405 x 8

Movement: Deadlifts
Scheme: 9-12 SS
Previous: 335 x 12
Current: 365 x 10

Notes: Just polished off a pound of lean ground beef, 2 whole grain buns, and 4 slices of mozzarella. Nap time.

Hope everyone is having a great day.

 

[OneBreath]

Log Time! My testosterone is definitely returning as my cockiness and weight are increasing. I added 70 lb to my hack squats at 12 reps and 50 lbs to the widowmaker.

Movement: Curls (DB)
Scheme: 15-25 RP
Previous: 55 x 26
Current: 60 x 22

Movement: Curls (DB Pinwheel)
Scheme: 10-20 SS
Previous: 50 x 20
Current: 55 x 20

Movement: Calf Extensions (Smythe Standing)
Scheme: 10-12 SS
Previous: 245 x 10
Current: 245 x 11

Movement: Deadlift (Smythe Stiff Legged)
Scheme: 15-25 SS
Previous: 225 x 25
Current: 235 x 25

Movement: Squat (Hack Machine)
Scheme: 8-12 SS
Previous: 290 x 12
Current: 360 x 12

Movement: Squat (Hack Machine)
Scheme: 20 WM
Previous: 220 x 20
Current: 270 x 20

Notes: Ate 1,500 calories right after workout. Now pushing that through with a little broccoli.

 

[OneBreath]

I've written a program to input my workouts and spit out some charts. The trend seems to definitely point to testosterone recovery.

Hack Squats:

Deadlifts:

Squats (can't wait to hit these on sunday, i'm going to take these up!)