gdl road to somewhere...?

[gdl]

Today was the first day of DC training

Chest and Back

Each exercise I did 1-2 warm up sets, then 1 DC set to failure

Only a total of 4 DC sets, with the rest required between workout did last about 27minutes though

Chin Ups

Warm up - bodyweight 2 sets of 8

added 10kg to belt for DC set

6,4,3 total 0f 13 reps

Will stay on this weight till I get 15

Incline DB press

Warm Up - 20kgs x12, 27.5kgs x 10

32.5kgs for DC set

7,4,3

Got 15 so will progress to 35kgs next time

Seated Row

Warm up - 1set of 60kgs x 10 reps

80kgs x8, 5, 3

16 reps so will go to about 85kgs next workout

Smith Flat Bench

Warm up - 20kgs each seide x 10 reps

27.5kgs each side x 7, 4,3

14 reps so will stay on same weight next time

Incroprated the excessive stretching component aswell for chest, holding 10kg dumbells in the strecth position for about 25 seconds, too hard to hold any longer

Did a Chin Up hang for the Back stretch- held for 35seconds

45minutes stepper done early AM

Feeling pretty shattered now, looking forward to Delts and arms tomorrow \:D/

[gdl]

Yesterday Delts and arms

First up I did Smith machine Overhead Press

1 warm up 10kgs each side x 10 reps

DC set -17.5kgs each side

11, 8,6 so 25 reps

Will be 22.5 next time

Standing BB curl

1 warm up 30kgs x 10 reps

DC set - 35kgs - 9, 6, 4 so 19 reps

40kgs next time

DB Press

1 warm up 20kgs x 10

DC set -25kgs - 6,4,4 so 14 reps

Will stay till i get 15

Overhead Tricep DB Extension

1 warm up 15kgs 10 reps

DC set-20kgs x 13, 9, 7 so 29 reps

25 if not 27.5kgs next time as this was waaaay too light

Standing Cable curl

1 warm up of 15kgs 10 reps

DC set -21kgs x9,7,5 so 21 reps

about 25kgs next time

Tricep Pressdown

1 warm up of 25kgs 10 reps

31.5kgs x 7,4,4 so 15 reps

Will go up(slightly) next time

45minutes bike

There you have it....I sold myself short a few times of my ideal (12-15 rep) total rep range, have noted for next time

Very sore today, have done 45minutes on stepper, good start to week with 3 x 45min sessions thus far :nod:

[gdl]

Thu - Legs

DC training for legs is a bit confusing, talk about widowmakers and all that, and not doing DC sets, meh

Anyway this is what I did

Stiff leg deads

Warm up - 20 x15, 35 x12

Actual set -50 x13

Squats

Warm Ups -20,60,80 x12

110 x9 , very average effort

80 x20 widowmaker

Almost worked cos I felt like dying

Leg Extension

warm up - 40 x12

DC set - 61,9,7,6

will go up to 68 next time

Seated Leg curl

Warm up - 35 x12

DC set -47.5 x10,7,5

52.5 next time

Standing calf raise

Now this set as part of the extreme stretching you do (after warm up set) 1 set where the negative is 8-12 secs

Warm up

95 x15

Work set - 135 x8

Couldnt do more, even an hour later calves are twitching like anything

Finished off with extreme stretching - quads I basically held a sissy squat in the bottom position and watched those quads shake!!

Hamstring held a stretch (painfully) .....

Both were held for around 35 seconds

Cardio 30mins, couldne have done more as I had nothing more to give...

Weigh in tomorrow :pray:

[gdl]

Ok so weight was 74.8 kgs at 11%

will weigh myself again friday for Xmas purposes

Chest and Back

Each exercise I did 1-2 warm up sets, then 1 DC set to failure

Only a total of 4 DC sets

Chin Ups

Warm up - bodyweight 2 sets of 8

added 10kg to belt for DC set

6,4,4 total 0f 14 reps

Again will stay on this weight till I get 15

Incline DB press

Warm Up - 20kgs x12, 27.5kgs x 10

35kgs for DC set

5,3,2

Got 12 so stay

Seated Row

Warm up - 1set of 60kgs x 10 reps

84.5kgs x6, 4, 3

13 reps so stay

Smith Flat Bench

Warm up - 20kgs each seide x 10 reps

27.5kgs each side x 9, 5,3

17 reps so will add 1.5 each side next time

Incroprated the excessive stretching component aswell for chest, holding 10kg dumbells in the strecth position for about 25 seconds, too hard to hold any longer

Did a Chin Up hang for the Back stretch- held for 35seconds

35minutes bike to end the week

Today - Delts and arms

First up I did Smith machine Overhead Press

1 warm up 10kgs each side x 12 reps

DC set -22.5kgs each side

9, 5,2 so 16 reps

Will add 1.5 each side next time

Standing BB curl

1 warm up 30kgs x 10 reps

DC set - 40kgs - 6,4,3 so 13 reps

will stay on

DB Press

1 warm up 20kgs x 10

DC set -25kgs - 7,4,3 so 14 reps

14 reps again!! will stay

Overhead Tricep DB Extension

1 warm up 15kgs 10 reps, 20kgs x 8

DC set-27.5kgs x 10, 6, 5 so 21 reps

30kgs next time

Standing Cable curl

1 warm up of 15kgs 10 reps

DC set -24.5kgs x7,5,5 so 17 reps

Will add 1.5kgs next time

Tricep Pressdown

1 warm up of 25kgs 10 reps

33kgs x 8,5,4 so 17 reps

Will go up to around 34.5 next time

The stretching thing was done aswell, good but hurts

50minutes bike

Not sure what Ill be doing next week (and following week) in regards to training but will try and get in 2-3 workouts each weight of weights and cardio, if I do thats good, if not then Im not gonna get stressed about it

[gdl]

Due to some ar$$y sleep mon night, tues training was deferred

Did 30mins cardio, thats all

Will be training legs tomorrow (thu) and did Chest, Back today

Will only be putting DC sets in, everything was preceded by 1 to 2 warm up sets

Weighted chins 10kgs

5,4,3

Got worse since friday, dont wanna talk about it

Incline DB Bench

35kgs

same as last time

5, 3,2

Seated Row

84.5 x5,4,3

slightly woese again

Flat Smith Machine Bench 30kgs

finished well

7,5,4

16 reps so will edge up

45minutes on bike

[gdl]

DC leg training today and abs

Stiff leg deads

Warm up - 20 x15, 40 x12

Actual set -50 x14

better then last week

Squats

Warm Ups -20,60,80 x12

110 x10 , 1 more rep then last week

82.5 x20 widowmaker

Again better then last week

Leg Extension

warm up - 47 x12

DC set - 68x 8,6,4

Again did well, 70.5 next time

Seated Leg curl

Warm up - 37.5 x12

DC set -52.5 x9,5,5 -19 reps

55 next time

Standing calf raise

Warm up

95 x15

Work set - 135 x9

The extreme set was really tough

40mins cardio

There you have it, maybe only 1 more weights workout for year to be done this saturday \:D/

there you have it

[gdl]

ok last post of the year

last 2 days have been 1 x30min cardio session a day on bike

Completed 6 cardio sessions this week, legs are feeling really stuffed

Last weights session (well at gym anyway)

Delts and arms

Smith machine Overhead Press

1 warm up 10kgs each side x 12 reps

DC set -23.75kgs each side

7,4,3 so 14 reps

stay on it next time

Standing BB curl

1 warm up 30kgs x 10 reps

DC set - 40kgs - 7,3,2 so 12 reps

will stay on

DB Press

1 warm up 20kgs x 10

DC set -25kgs - 9,5,3 so 14 reps

17 reps, was stoked

27.5kgs next time

Standing Cable curl

1 warm up of 15kgs 10 reps

DC set -25.75kgs x8,4,4 so 16 reps

Will increase a little bit next time

Tricep Pressdown

1 warm up of 25kgs 10 reps

34.25kgs x 7,5,3 so 15 reps

Will increase again

Weight to end the training year 74.4 at 10.8%

Hopefully my time away wont bring to much change, I will try to train as much as possible but hey its the holidays now so may not choose to train at all :pfft: