VARVENS LOG

[jono]

looks like your training is coming along well there man.

always pays to be careful and avoid injury. nice work.

[Varven]

At a guess I would say the T'bar is about 5-10kgs, why you ask? /quote]

The one at my gym is a full on apparatus that you jump up on and row between your legs etc.

Back in my old gym Id just stick a bb in a corner of the room and use a v-grip handle to row it. ... this one feels a lot heavier than doing that.

[Varven]

Yesterday was leg day, didnt have enough time but did as much as I could.

On a side note, those thermo's are giving me high blood pressure. May lower the dosage on workout days so I can workout without an extremely high HR etc.

First time squatting after a long time away

40 1x10

501x10

601x12

701x10

80 1x7

60 1x10

SLDL

60 1X12

801X10

901X8

Hack Squat

1pps 1x12

2pps 1x10

2.5pps 1x8

standing leg curls

20lbs 1x15

30lbs 1x12

40lbs 1x8

20lbs 1x15

Donkey calf raises d.c. style: at the top hold it for 5 secs, then use a 5sec negative to lower the weight, and stay at maximum stretch for a further 5 secs.

61kg 1x12

81kg 1x12

D.C. stretches for quads and hamies. barely got 20secs on each.. need to up these.

[Varven]

Show off muscles day.. had a shorter workout cause I missed a meal and was very hungry...

Seated smith front presses

40kg 1x15

50kg 1x12

60kg 1x8

70kg 1x3

60kg 1x5

Cable side raises

13.1kg 3x10, 1x8

Hammer seated iso shoulder press

40kg 1x15, 50kg, 1x7, 40kg 1x12

seated alternate front db raises

20lb 1x15

30lb 1x8

20lb 1x15

D.C. style shoulder stretch 1x20secs, 1x15secs, man these are a killer.

E.Z. bar curls

10kg 1x15

20kg 1x9

15kg 1x12

10kg 1x15

Close grip Bench

40kg 1x15

50kg 1x8

45kg 1x8

40kg 1x9

Really want to build up to 2pps for sets of 8 reps... long term target.. I WANT BIG TRI's!!

DB hamer curls superset with behind the head db extensions (2 hands)

20lb 1x15ss40lbs 1x15

30lbs 1x10 ss 60lbs 1x6 .. too heavy

Did a set of each ex as a drop set and worked my way down the rack. good pump.

[soundsgood]

Close grip Bench

40kg 1x15

50kg 1x8

45kg 1x8

40kg 1x9

Really want to build up to 2pps for sets of 8 reps... long term target.. I WANT BIG TRI's!!

100kg sets of Close Grip Bench :shock:

Thats gonna be some big ass Tri's!!!

Good goal though

[Varven]

Close grip Bench

40kg 1x15

50kg 1x8

45kg 1x8

40kg 1x9

Really want to build up to 2pps for sets of 8 reps... long term target.. I WANT BIG TRI's!!

100kg sets of Close Grip Bench :shock:

Thats gonna be some big ass Tri's!!!

Good goal though

yeah it will take a while, pb on cg bench has been 80kg for 5 reps. It will be reallly nice to get back to that .....

[Old Bull]

Show off muscles day..

:clap: :clap: :clap: :clap:

We all got to have a day like that somewhere, in the cycle.

Trainings looking consistent and solid :clap:

[Ash]

Hey mate

Good to see you're pushing hard and fully back on track. We've both got to watch those missed meals - tell you what, each time you miss a meal, you drop $5 in my account as penance?

:grin:

[Varven]

Show off muscles day..

:clap: :clap: :clap: :clap:

We all got to have a day like that somewhere, in the cycle.

Trainings looking consistent and solid :clap:

Cheers bro.

BTW have you ever done JM presses? what are your thoughts on reverse grip bench presses as well?

[Varven]

Hey mate

Good to see you're pushing hard and fully back on track. We've both got to watch those missed meals - tell you what, each time you miss a meal, you drop $5 in my account as penance?

:grin:

Good to have you back big fella... stick around this time.

I think might be smarter if I sent the money into "Varuns future AAS funds account".

HGH hasnt turned cheap yet

[SoaringSwine]

Hey mate

Good to see you're pushing hard and fully back on track. We've both got to watch those missed meals - tell you what, each time you miss a meal, you drop $5 in my account as penance?

:grin:

Good to have you back big fella... stick around this time.

I think might be smarter if I sent the money into "Varuns future AAS funds account".

HGH hasnt turned cheap yet

Not if you're planning on competing in PL again I hope!

[Varven]

Oh yeah, ill book the tickets to Russia for my next meet, their idea of gear seems to be Test + dbol versus our idea of wraps and a suit eh ?

No, but on a serious note, I was thinking if I take enough time off, and use HGH mostly to rejuvenate damaged tendons etc... it would be a good thing?

of course Id wait till it left my system before entering a meet again.....

[Varven]

Alright, off late Ive been reading up and learning as much as possible on D.C. training.

The idea of High intensity, High frequency, low volume, training using periodised progression is very appealing.

High volume stuff has me burnt out, secondly with often 12 - 20 sets per muscle, I find I give the first 2/3 ets my all and then I'm just burnt out....

Anyway, todays workout:

Incline DB press:

60lb 1x12

70lb x7

60lbs 1x9

45lbs 1x13

T bar rows

20kg 1x10

30 1x8

40 1x7

30 1x12

Wide grip lat pull down

61kg 1x12

6kg 1x8

61kg 1x9

55kg 1x12

Flat bench press.. no spotters which means i gotta be cautious and cant go all out:

60 1x10

70 1x8

60 1x10

40 1x15

DB Pull overs - who does these ? they're great.. I had the best chest and back workout from this ex.. highly reccomend it ....

30lbs 1x15

50lbs 1x12

60lbs 1x8

D.C. style extreme stretches: chest: 20lb db: 1x60secs, door knob stretch: 1x40 secs.

Again missed a meal.... but at least I didnt cheat

[biggurl27]

How did you find the DC training, did you do the extreme stretching between sets? Pull overs are great! Well done on not cheating :clap:

[Varven]

I've been reading on http://www.intensemuscle.com

they have numerous stickies... Ive been reading, saving collating all the info I could find. I have pages of the stuff stored in Word documents.

I also just ordered a dvd of Jason Wojo who trains d.c. style.

Might get video of Dave henry too who uses d.c training (he turned pro a while back).

The extreme stretches I did at the very end of the workout, when I go to d.c., each stretch comes after each body part.

The chest stretch has I swear given my chest a more spread out look. There is debate about this in the scientific community, i,e. can this type of physical stimulus induce hyperplasia, but I do tend to believe in it.

DC. maye new, but watch pumping Iron and read stuff arnold wrote about in the 70's - doing flyes that stretch reallllyyyy deep.

D.C. chest stretch is the same too.

[Varven]

Show muscles with minimal rest

Smith shoulder press.

ok, the smith machine I had last time had counterweights on the bar - doh! Went with an old school smith this time, no counter weights, full bar and weights:

50kg 1x5, 1x7

40kg 2x10

cable side laterals:

13.6kg 1x12

18.1kg 1x8

22.7kg 1x4

13.6 kg 1x15

Front db raises

20lb 1x10

30lb 1x9

35lb 1x5

20lb 1x15

Trotter machine shoulder press 7plates 1x5, 10plates 1x6, 7plates 1x15

D.C. shoulder stretch 1x25secs,1x15secs

EZ bar curls, weights added to bar:

10kg 1x15

15kg 1x12

20kg 1x10

25kg 1x5

Close grip bench

40kg 1x15

50kg 1x12

60kg 1x9

40kg 1x15

Hammer curl super set with behind the head db extension (2hands)

20lbs 1x15ss 40lbs 1x15

35lbs 1x10ss 55lbs 1x10

40lbs 1x4ss 65lbs 1x5

Did a drop set on cable curls to failure and tricep push downs to failure.

Looking to change the diet as I seem to have stopped decreasing body fat.....

[Luigi]

Oh yeah, ill book the tickets to Russia for my next meet, their idea of gear seems to be Test + dbol versus our idea of wraps and a suit eh ?

No, but on a serious note, I was thinking if I take enough time off, and use HGH mostly to rejuvenate damaged tendons etc... it would be a good thing?

of course Id wait till it left my system before entering a meet again.....

thought hgh was undetectable ?

[Varven]

Oh yeah, ill book the tickets to Russia for my next meet, their idea of gear seems to be Test + dbol versus our idea of wraps and a suit eh ?

No, but on a serious note, I was thinking if I take enough time off, and use HGH mostly to rejuvenate damaged tendons etc... it would be a good thing?

of course Id wait till it left my system before entering a meet again.....

thought hgh was undetectable ?

No idea bro, but I wouldn't respect myself for cheating.

If I did do it, it would be for health reasons, and I'd wait till it cleared my system before a meet.

Last few days of high volume training.. hate this stuff.. doesnt work for me...

Chest and Back

Incline dumbell

60lbs 1x13

70lbs 1x7

60lbs 1x9

50lbs 1x15

Wide grip Lat pull downs

Ok, here's a trick one of the big fellows who competes at my gym taught me.. After pulling down, when the weight is returning, the last 10 inches of movement, REALLY FOCUS on flaring your lets, letting them stretch out.

wow, reps dropped but never had such a good feel doing lat pull downs ever. highly reccomend it.

61kg 1x11

68kg 1x7

61kg 1x11

55kg 1x10

Hammer Iso lateral decline press.. great machine.. for once a chest ex that seems to work my chest more than my tri's!

1pps 1x15

1.5pps 1x12

2pps 1x7

1pps 1x13

T bar rows

20kg 1x15

30kg 1x12

40kg 1x8

50kg 1x5

20kg 1x12

Pack Deck Push press.... set the seat really high, sternum out, and palms on the edge of the pad...

45lb 1x15

60lb 1x12

75lb 1x8

60lb 1x0

DB pull overs... man nearly did my face in on the last set

50lb 1x12

60lb 1x9

70lbs 1x6

D.C. style fly stretch 20lbs 1x80secs

Hanging wide grip in a chin up bar with + 30lb db

2x20 secs.

[biggurl27]

Yo Varven what you been doing since last Friday till today; Thursday?

[Varven]

Yo Varven what you been doing since last Friday till today; Thursday?

:oops: I thought I got away with no one noticing.

Thanks for keeping me honest BG :grin:

I've been held up at work, and that is not a lame excuse....Ive genuinely been working 12 hour days everyday, even the weekend... doesnt help that the financial markets are imploding around me... my job leaves me in the middle of it :pray:

Ive been loosing body fat only by altering my diet and increasing weight workouts.

The only cardio I get is beach volleyball twice a week. This has now become insufficient. So I will somehow start adding in some cardio, at least 2x a week for 40 mins.

It's just impossible to get more than 6 hours of sleep and do cardio and do weights.

Ive been good on my diet more or less, a little low on protein though.

at least no overeating carbs ....

[Ash]

Last few days of high volume training.. hate this stuff.. doesnt work for me...

Drop that stuff like a hot coal mate - I reckon you'll never go back.

Get in, train like crazy (but don't do more than you need to), go home, eat, rest, repeat. It's as simple as that. :grin:

[Varven]

Last few days of high volume training.. hate this stuff.. doesnt work for me...

Drop that stuff like a hot coal mate - I reckon you'll never go back.

Get in, train like crazy (but don't do more than you need to), go home, eat, rest, repeat. It's as simple as that. :grin:

YUP agreed

watch this space soon... it's going to be a D.C. journal...

[Ash]

YUP agreed

watch this space soon... it's going to be a D.C. journal...

Good on you.

DC done right is powerful medicine but you need to listen to the old carcass and cruise as soon as you start seeing signs that you're burning out. Will keep a beady eye peeled and watch what you're up to - should be more fun to watch than to do :pfft:

[biggurl27]

12 hour days at work bugger that! Well I hope you get some time to train now, even a 45min sesh. Good on you for keeping your diet in check too :grin:

[SoaringSwine]

Oh yeah, ill book the tickets to Russia for my next meet, their idea of gear seems to be Test + dbol versus our idea of wraps and a suit eh ?

No, but on a serious note, I was thinking if I take enough time off, and use HGH mostly to rejuvenate damaged tendons etc... it would be a good thing?

of course Id wait till it left my system before entering a meet again.....

thought hgh was undetectable ?

A bunch of Russians would disagree.