Smcpsycho51 2012 transformation log

[smcpsycho51]

I'm changing things up a little bit gonna do some dc training for the next eight weeks or so.

Incline hammer machine chest presses (I count these like the machine has 45 lbs like an Olympic bar for convenience)
Warm up
135/8. 185/8 225/8
Working set
275/8 rest 275/3 rest 275/2

Dc extreme stretches after each working set I forgot how much this shit hurt have not done any dc training in years

Front shoulder press
Warm up
95/8 95/8 115/8
Working set
135/8 rest 135/3 rest 135/2

Close grip bench press
I do these from the pins in power rack where I work out without a partner
Warm up
135/8 135/8 155/8
Working set
185/8 rest 185/3 rest 185/2

Rack pulls
Warm up
225/8 315/8
Working set
385/8 rest 385/3 rest 385/2

Wide grip pull downs
Warm up
115/8 135/8 160/8
Working set
190/8 rest 190/7 rest 190/5

Really enjoyed this but it kicked my ass especially the stretches but it will be a nice change. As my flexibility increases again I think it will get a little easier

 

[dmk777]

Looking great in here I'm going to google this DC training!! I live learning new shit!! Thanks lol

 

[smcpsycho51]

Here one of the better write up on it

http://www.bodybuilding.com/fun/wotw53.htm

 

[smcpsycho51]

Workout
I will give a little more info on my current workout.
Still doing Doggcrapp/ dc training workout warmups one working set 8 reps take 12 deep breaths hit about 4-5 more reps 12 deep breaths 4-5 more reps. Extreme stretching after each working set.
Will give examples of stretches


Flat bench press machine (body masters)

135/10 185/10 225/8
275/8 rest pause 275/4 rest pause 275/3
Extreme stretching hold 65 lbs dumbbells in the bottom of a dumbbell flye for 60 seconds these ate f'in painful

Hammer machine pull downs
135/10 185/10
225/8 rest 225/5 rest 225/5
Extreme stretch. Hanging bottom of wide grip pull up position with 75 lbs dumbbell for 45 second suppose to do 60 seconds but cant yet.

Medium grip up right row
Bar/10 65/10 95/10 115/8 rest 115/5 rest 115/5

Extreme stretch underhand grip on smith machine bar set at shoulder height walk out till on heels drop shoulders down hold for 60 seconds

Lying cambered barbell tricep extensions close grip
60/8 70/8 80/8 rest 80/5 rest 80/5

Hold dumbbell in bottom portion of overhead tricep extension used a 70 lbs dumbbell hold for 60 seconds

Dead lift
These are straight sets
205/8 275/10 reps

Extreme stretch
Used smith machine set slightly lower than shoulder height. Rest back of heel on barbell try to help force leg straight with free hand. This ones hard to explain. Hold for 60 seconds each leg.

Diet is pretty much same

Had 7 ounce ribeye steak
1 can asparagus

Carb down flat bread
2 % cheese
3 ounces lunch meet

Smart balence milk
2 scoop whey and casein protein powder

2 slices Ezekiel bread
6 ounces Tuna
1 tbspn olive oil mayo
Med sweet potato

Post workout will be
2 scoops whey
6 ounces milk
15 g creatine
2 scoops MRI war

 

[RADAR]

Looks good Bro ,keep it up if it's working!

 

[smcpsycho51]

Seated dumbbell curls
35/10 40/10 45/8 rest 45/5 rest 45/5

Wrist curls overhand
Bar/10 65/10 75/8 rest 75/5 rest 75/5
Supersetted with Wrist curls underhand

Hack squat calf raises
Explosive to the top hold for 15 seconds 5 seconds to the bottom

245/12 315/12

Sumo leg presses
245/15 245/15 445/15 rest 445/5 rest 445/5

Machine squats
3 plates (per side)/10 4 plates/10 5 plates/10. 2 plates/20

Dc stretches bicep, back, hamstrings, quads.

 

[smcpsycho51]

Sorry that's it been a couple days

Monday workout
Drag curls
8 reps rest 5 reps rest 5 reps
Hammer curls seated
8 reps rest 5 reps rest 5 reps
Calf raises on machine squat machine
12 reps 30 seconds top 5 second negative
Seated leg curls
15 reps rest 7 reps rest 8 reps
Squat machine squats
8 reps/ 8 reps/ dropped weight set of 20.

Works been busy so diet has not been up to par past week so have to continue planning ahead with meals still working on this I do good probably 80 percent of the time.

 

[smcpsycho51]

Workout

Preacher curls
70/8reps. 80/8 reps. 90/8 reps rest pause 90/4 rest pause 90/4

Wrist curls underhand and overhand
45/10 45/15, 65/10 65/15, 85/10 85/15

Bicep stretch 60 seconds

Sumo leg press
2 100 lb plates 20 reps
4 100 lb plates 20 reps
4 100 lbs plates 2 45's
15 reps rest pause 7 reps rest pause 5 reps rest pause

Hamstring stretch 60 seconds

Rack pulls
225 8 reps
315 8 reps
405 6 reps

Back stretch 60 seconds

Squat machine
2 plates 8 reps
3 plates 8 reps
4 plates. 8 reps
5 plates 8 reps
2 plates. 20 reps

Quad stretch 60 seconds

Diet has been still fairly clean.

 

[zedhed]

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