Ash's Journal

[Varven]

same,

with skewy work hours, uni classes and long travel times, everything falls out of place.

For instance I stay up late working on an assignment, get up a little late and my breakfast is pushed from 7 am to 10 am, my whole days diet falls of..

its a hard to maintain cycle !

[Ash]

I'm back into training now. My brother in law is in town for a week and I'm working through the DC basics with him.

I'm not doing a 100% DC routine because of limited exercise choice (injuries and lack of equipment) but it's close enough to work. I'll be trying to ramp up my protein intake over the next week or so.

Saturday

Incline BB bench press

65 x 17 RP

Seated BB military press

45 x 18 RP

CG bench press

70 x 16 RP

Rack chins

12

(Had to RP these because I'm so damn weak on the exercise at the moment, I'll drop to a straight set ASAP)

Floor pulldowns

72 x 16 RP

Monday

Seated DB curls

16 x 16 RP

Standing DB wrist curls

25 x 12

Standing calf raises

125 x 8

Seated leg curls

30 x 17 RP

Hise shrugs

100 x 15

100 x 13

100 x 11

(I've added these in as I can't do rack chins, so I need to do some direct trap work - I don't really need to do 3 sets here and will drop to an RP set)

Seated leg press

117 x 6

96 x 13

Overall I'm not managing to lift anywhere near my old weights but it's early days yet.

[Ash]

Decline BB bench press

80 x 19 RP

Seated smith military press

33 x 14 RP (plus weight of smith bar -whatever that may be)

Skullcrushers

40 x 14 RP

Wide grip pulldowns

72 x 18 RP

Vertical grip machine rows

65 x 19 RP

[Varven]

decline presses look good. Shouldnt be long before your back to old weights. Hows the diet shaping up... any supplements.. creatine ?

[Ash]

decline presses look good. Shouldnt be long before your back to old weights. Hows the diet shaping up... any supplements.. creatine ?

Thanks mate. The weights are increasing but I'm a long way from any PBs. About 3.5 years ago, I was doing 120 easy on declines, which isn't much but it was respectable for me

No supps at the moment besides whey. Until my diet is sorted, I won't bother with anything else.

[Ash]

Not a bad workout for a grey Sunday....

Standing DB curls

18 x 20 RP

Standing BB wrist curls

50 x 10

Standing calf raises

125 x 9 (LT 125 x 8 )

I'm doing these with a 5 second peak contraction and a 15 second stretch at the bottom....not much fun.

DB shrugs

35 x 16 RP

Seated leg curls

30 x 26 RP (LT 30 x 17 RP)

WTF? I battled to get 17 last time, this time I crank out 26? :?

Seated leg press

117 x 8 (LT 117 x 6)

96 x 15 (LT 96 x 13)

[Ash]

I had a pretty good workout today - trying some new exercises for this rotation.

Incline DB bench press

30 x 21 RP

I haven't tried rest-pausing DBs before but it's ok with lighter DBs and a higher rep range. I wouldn't want to be trying it with the 40s.

Hammer shoulder press

50 x 16 RP

Seated overhead EZ Bar triceps extension

30 x 17 RP

Hammer Pulldowns

52.5 x 16 RP

Close grip floor pulldowns

60 x 18 RP

I used my training straps on the hammer pulldowns for the 1st time and had a great set....which left me stuffed for the floor pulldowns. I'll take some more time between the sets next time around and will get that weight up - 60 is quite feeble for that movement.

[ExpensiveUrine]

Is there a varied rest period between sets in DC training?

[Ash]

Is there a varied rest period between sets in DC training?

Nope - nothing specified except the 15 deep breaths between each of the 3 RP sets. I just take whatever I need to recover between bodyparts - I sometimes get it wrong though.

[Ash]

I had a great workout today.

Standing cable curls

54 x 23 RP

Standing DB wrist curls

27.5 x 9 (LT 25 x 12)

Standing calf raises

125 x 10 (LT 125 x 9 )

Hise shrugs

110 x 16 RP

Sumo leg press

100 x 20

Seated leg press

124 x 7 (LT 117 x 8 )

96 x 17 (LT 96 x 15)

That last set nearly did me in. I was struggling at 9...not too sure how I got to 17 but the goal is 20 dammit. :banging:

[Varven]

Nice one buddy, hang on the leg presses and well see those quads blown up nice and big...

was reading an interesting article about how squats help build overall mass while leg press build overall quad development a LOT faster.

[Ash]

Another good workout! Made progress on everything except the last exercise. Time to bring back the mid workout caffeine tab.

Incline BB bench press

70 x 17 RP (LT 65 x17 RP)

Seated BB military press

52.5 x 19 RP (LT 45 x 18 RP)

CG bench press

80 x 16 RP (LT 70 x 16 RP)

Rack chins

8

Floor pulldowns

72 x 16 RP (LT 72 x 16 RP)

Couldn't get even 1 extra rep here :cry:

[Ash]

What a strange workout!

I felt like I had been snorting a mix of cocaine and steroids preworkout because some of the exercises felt so damn easy with the weights I used last time round. :grin: Looks like I need to stop stuffing around on some of these exercises and crank up the weight.

Seated DB curls

16 x 24 RP (LT 16 x 16 RP)

8 extra reps.... :roll:

Standing DB wrist curls

27.5 x 12 (LT 27.5 x 9)

Standing calf raises

125 x 11 (LT 125 x 10)

Seated leg curls

35 x 18 RP (LT 30 x 26 RP)

Hise shrugs

110 x 25 RP (LT 110 x 16 RP)

9 extra reps...what the hell?

Seated leg press

124 x 10 (LT 124 x 7)

96 x 15 (LT 96 x 17)

Great progress on the heavier set - I was hoping to get 8. The 2nd set was a disaster......there was no-way I could equal last workout.

[ExpensiveUrine]

Has someone started eating again?

[Ash]

Has someone started eating again?

LOL - I wish it was that simple, at least I'd have a simple explanation as to why I'm making good progress again. :think:

I've been trying to keep my protein intake up but it's nowhere near where it should be and my carbs/total cals aren't up there either (so I'm basically CF'ing the DC system) :oops:

The progress could be because I'm on a DC style RP routine again. It could also be due to the effects of doing heavy(ish) leg training for the first time in ages. Could also be that my testosterone may be up at decent levels compared to when I was training this hard in the past.

Anyway - my latest whey order arrived today, so I'll be tapping into that big time, along with more food to get my protein intake up over the next 2 weeks.

[Varven]

Good stuff mate,

another thing ive realized is if you think about the weights, it pyschologically restricts you, the body is willing, but mind is unable sorta stuff.

Pile on the plates and happy lifting !

[Ash]

Another very good workout - I managed to add weight and/or reps everywhere :grin:

Decline BB bench press

90 x 20 RP (LT 80 x 19 RP)

What a fantastic set! I added 10kg to try and get closer to the recommended rep range for this exercise (11-15RP) but the extra weight just felt easy today.

Seated smith military press

35 x 16 RP (LT 32.5 x 14 RP)

Skullcrushers

40 x 15 RP (LT 40 x 14 RP)

Wide grip pulldowns

72 x 20 RP (LT 72 x 18 RP)

Vertical grip machine rows

65 x 21 RP (LT 65 x 19 RP)

[Growth]

Hey Ash, hows the training. Looks like yout strength has improved from last time i checked in. Care to fill me in on the latest goings on with your training?

[Ash]

Hey Ash, hows the training. Looks like yout strength has improved from last time i checked in. Care to fill me in on the latest goings on with your training?

I'm back into DC style training and trying hard to keep my food intake up (as usual) and making good progress so far. My strength does feel like it's better than it has been in a while.

Generally feeling quite good considering the amount of stress I'm under right now and I'm hoping to be able to get 6-8 weeks out of this blast before I have to cruise.

What's your training situation? I miss seeing your insane shrug weights every week :grin:

[waldo]

Twas good to catch up yesterday, hope to see you back in Auckland soon enough.

[2guns]

ash u have some good lifts.

got any photos?

[Growth]

What's your training situation? I miss seeing your insane shrug weights every week :grin:

My training is a mess right now, i havent been able to lay down a constant routine for more than 1 week without something comming up. I think its time i got my proirities right again :evil:

My list are all extrememly low at the moment, ive probabley had about 1 month in the gym all year so you wont be seeing spine crushing shrugs anytime soon.

/growth gets his walking frame and slowely leaves

[Ash]

Twas good to catch up yesterday, hope to see you back in Auckland soon enough.

Yeah - very good to see you guys again, it's been a while. I reckon I'll give some of your products a go in the near future, the night time version sounds like it's worth a go.

ash u have some good lifts.

got any photos?

Thanks 2guns. Remember that most of those sets arent straight sets. If it says RP after the set, it's a DC Rest Paused set.

I'm not really into posting photos. Maybe when I add a few kg and lose some more fat :oops:

[Ash]

My list are all extrememly low at the moment

Damn - so you're only shrugging 150kg and doing BB calf raises with 175kg? :grin:

[Varven]

Hey ash what sort of leg press machine is it.. the 45 degree one where your pushed into the seat and load plates on the sled or ?