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My Humble DC Training Journal
- Thread starter OneBreath
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- dc training doggcrapp journal
OneBreath
Elite Mentor
Log Time! This marks the end of 7 weeks and also another week of 2 leg days (sunday and thursday). On these weeks i'm usually feeling weak on thursday but today i was feeling strong. Went up 80 lbs on the leg press widowmaker. Overall my lower body and back strength is really taking off. My chest, shoulders, etc seem to be progressing more normally.
Movement: Curls (Barbell)
Scheme: 15-20 RP
Previous: 105 x 21
Current: 110 x 21
Movement: Curls (Barbell Reverse Grip)
Scheme: 10-20 SS
Previous: 75 x 12
Current: 75 x 13
Movement: Calf Extensions (Leg Press)
Scheme: 10-12 SS
Previous: 450 x 13
Current: 470 x 12
Movement: Leg Press (Sumo Feet Position)
Scheme: 15-25 SS
Previous: 540 x 20
Current: 540 x 25
Movement: Leg Press
Scheme: 8-12 SS
Previous: 580 x 12
Current: 630 x 12
Movement: Leg Press
Scheme: 20 WM
Previous: 510 x 20
Current: 590 x 20
Notes: I finally hit 540 x 25 on the sumo leg press. I've been stuck at that weight from the beginning and progress had been dragging. I just really felt strong and cocky on that leg press today. My long legs have never been able to press much weight but this program is turning that around fast.
I hope everyone is having a good day.
Movement: Curls (Barbell)
Scheme: 15-20 RP
Previous: 105 x 21
Current: 110 x 21
Movement: Curls (Barbell Reverse Grip)
Scheme: 10-20 SS
Previous: 75 x 12
Current: 75 x 13
Movement: Calf Extensions (Leg Press)
Scheme: 10-12 SS
Previous: 450 x 13
Current: 470 x 12
Movement: Leg Press (Sumo Feet Position)
Scheme: 15-25 SS
Previous: 540 x 20
Current: 540 x 25
Movement: Leg Press
Scheme: 8-12 SS
Previous: 580 x 12
Current: 630 x 12
Movement: Leg Press
Scheme: 20 WM
Previous: 510 x 20
Current: 590 x 20
Notes: I finally hit 540 x 25 on the sumo leg press. I've been stuck at that weight from the beginning and progress had been dragging. I just really felt strong and cocky on that leg press today. My long legs have never been able to press much weight but this program is turning that around fast.
I hope everyone is having a good day.
OneBreath
Elite Mentor
Thanks access!
OneBreath
Elite Mentor
Log Time, well sort of. Yesterday my body put its foot down and said no more. I've been struggling more and more each week with soreness but at the same time i've been progressing. Now i can feel that my body has simply had enough so i'm ending this blast at 7 weeks.
My current plan is to take off 14 days completely from lifting and focus on diet, rest, and low intensity steady state morning fasted cardio.
All in all i have to say my first blast has been a major success. I've made great gains in strengh even during PCT. I also feel much more in tune with my body. I can sense when i need a certain macro during the day or when i need a gulp of water. This seems to have the effect of stabilizing my overall mood and energy level at work. What a fine unintended result!
Here are some final numbers/highlights on progression from the logbook. I'll check in periodically during my rest and start logging again full time with the next blast.
Calf Extensions (Leg Press)
Rep Range: 10 - 12
Weight increase: 60
Chest Press (DB Incline)
Rep Range: 20 - 30
Weight increase: 10
Chest Press (Decline Smythe Reverse Grip)
Rep Range: 15 - 20
Weight increase: 110
Chest Press (Decline Smythe)
Rep Range: 11 - 15
Weight incease: 50
Chest Press (Incline Smythe)
Rep Range: 11 - 15
Weight increase: 10
Curls (EZ Bar Preacher)
Rep Range: 15 - 25
Weight increase: 40
Deadlift (Barbell from Floor)
Rep Range: 9 - 12
Weight increase: 50
Deadlift (Barbell from Rack at Knee High)
Rep Range: 9 - 12
Weight increase: 140
Dips
Rep Range: 15 - 20
Weight increase: 15
Leg Curls (Seated)
Rep Range: 15 - 30
Weight increase: 40
Leg Press
Rep Range: 8 - 12
Weight increase: 90
Pullups (Narrow Grip Underhand)
Rep Range: 15 - 30
Increase: went from 15 reps to 23 reps
Pullups (Neutral Grip)
Rep Range: 15 - 30
Increase: went from 18 reps to 24 reps
Shoulder Press (DB Standing)
Rep Range: 20 - 30
Weight increase: 10
Squat (Barbell Back)
Rep Range: 8 - 12
Weight increase: 40
Squat (Hack Machine)
Rep Range: 8 - 12
Weight increase: 70
Tricep Extensions (DB Decline Rolling)
Rep Range: 20 - 30
Weight increase: 15
Hope everyone is having a great day!
My current plan is to take off 14 days completely from lifting and focus on diet, rest, and low intensity steady state morning fasted cardio.
All in all i have to say my first blast has been a major success. I've made great gains in strengh even during PCT. I also feel much more in tune with my body. I can sense when i need a certain macro during the day or when i need a gulp of water. This seems to have the effect of stabilizing my overall mood and energy level at work. What a fine unintended result!
Here are some final numbers/highlights on progression from the logbook. I'll check in periodically during my rest and start logging again full time with the next blast.
Calf Extensions (Leg Press)
Rep Range: 10 - 12
Weight increase: 60
Chest Press (DB Incline)
Rep Range: 20 - 30
Weight increase: 10
Chest Press (Decline Smythe Reverse Grip)
Rep Range: 15 - 20
Weight increase: 110
Chest Press (Decline Smythe)
Rep Range: 11 - 15
Weight incease: 50
Chest Press (Incline Smythe)
Rep Range: 11 - 15
Weight increase: 10
Curls (EZ Bar Preacher)
Rep Range: 15 - 25
Weight increase: 40
Deadlift (Barbell from Floor)
Rep Range: 9 - 12
Weight increase: 50
Deadlift (Barbell from Rack at Knee High)
Rep Range: 9 - 12
Weight increase: 140
Dips
Rep Range: 15 - 20
Weight increase: 15
Leg Curls (Seated)
Rep Range: 15 - 30
Weight increase: 40
Leg Press
Rep Range: 8 - 12
Weight increase: 90
Pullups (Narrow Grip Underhand)
Rep Range: 15 - 30
Increase: went from 15 reps to 23 reps
Pullups (Neutral Grip)
Rep Range: 15 - 30
Increase: went from 18 reps to 24 reps
Shoulder Press (DB Standing)
Rep Range: 20 - 30
Weight increase: 10
Squat (Barbell Back)
Rep Range: 8 - 12
Weight increase: 40
Squat (Hack Machine)
Rep Range: 8 - 12
Weight increase: 70
Tricep Extensions (DB Decline Rolling)
Rep Range: 20 - 30
Weight increase: 15
Hope everyone is having a great day!
That's awesome progress you made in those weeks. Now I've realized that when I was complaining about not making progress with shoulder press, I actually did. I went up 10 lbs. I was comparig it to the progress I was making in other BP, which I see is not always the same progress.
I'm changing my workout for reasons of competition being not far ahead, but thank you for sharing your journal. It was very educational to me.
OneBreath
Elite Mentor
Your avatars just keep getting better
Thanks thandie. Good luck on your new routine.
Thank you!
Since everyone already knows my face, might as well use my pics..
