VARVENS LOG

[two_phat]

What are these DB pull overs you speak so highly of??

[Varven]

What are these DB pull overs you speak so highly of??

http://www.exrx.net/WeightExercises/Pec ... lover.html

[Varven]

Alright all from next week this will turn into a D.C. journal.

Yesterday was my last high volume workout, .... I had the runs after a dodgy sashimi meal so my leg workout was piss poor...

safety bar squats

60 2x10

70 1x8

80 1x6

60 1x10

Leg extensions 4 sets of 10

leg curls 4 sets of 10.

There done.

Nothing else for the rest of the week excep maybe some cardio. Ive been a bit run down.. going to just eat and recover and prepare for my D.C. setup.....

[Varven]

D.C. Routine.

Workout days: Tues, Thu, Sat.

Workout 1=chest, shoulders, triceps, back width, back thickness

Workout 2=biceps, forearms, calves, hamstrings, quads

Exercise choices for workouts with rep ranges in brackets.

All are rest paused except quads, Calves, back thickness and hamstring work.

For those of you who aren’t familiar with D.C. training:

Each of the workouts alternate between the 2 types of workouts.. i.e. A1 on Tue, B1 on Thu, A2 on Saturday, B2 the following week Tuesday etc….. it keeps going on …..

Every time a workout is repeated, i.e. when it is time to do A1 again, ALL the exercises HAVE TO BE BEATEN = EITHER REPS OR WEIGHTS. Continuous progression is the aim. The moment I stop gaining either on the reps or weights, the exercise will be replaced. Hence beating the logbook is the main focus.

Static holds will be performed on some lifts. Stretches will be performed on all parts.

Workout 1 Choices

A1

Smith Incline Bench (11-15)

DB press (12-20)

EZ Bar extension (20-25)

V-grip Lat Pull down (15-20)

Dead lifts (1x5-10, 1x10 – 20)

A2

Hammer decline press (11-15)

Smith front presses (12-20)

Smith Close Grip Bench Press (15-20)

Wide Grip Rack Chins (15-20)

T bar Row (1x5- 10, 1x10-20)

A 3

Flat DB press (15-20)

BB Push Press (12-20)

Narrow – Medium grip floor presses (12-20)

Bench Grip Pull downs (15-20)

Under Hand grip BB rows (1x5-10, 1x10-20)

Workout 2 Choices

B1

Incline DB curls (15-20)

Reverse EZ bar Curls (20-25)

Seated Calf raises (12-20)

Lying Leg curls (15-20)

Hack Squat (1x6-8, 1x20)

B2

Hammer Machine Preacher curls(15-20)

Pin Wheel curls (20-25)

Donkey Calf raises (12-20)

Stiff leg dead lifts (15-20)

Back Squat (1x6-8, 1x20)

B3

BB curls (15-20)

Cable one arm reverse curls (20-25)

Calf raises on leg press machine (12-20)

Standing Leg curls (15-20)

Incline Leg press (1x6-8, 1x20)

[SoaringSwine]

Haven't seen a DC log before. Should be interesting to follow.

[Varven]

Yup, which reminds me.. better introduce the terminology..

Ash and Marcus had D.C. logs in the past...

LT:Last time

TT: This Time

RP: Rest paused

S.S: Straight set

static: static hold, short of lockout

WM = Widowmaker

Diet will get readjusted. Presently I am on around 2200 calories.. trying to loose body fat...

will re-vise the diet and recheck body fat.

Damn keen to get to 12% body fat or so.. never been a lean boy.. time to get there.

As you can tell it is quite fairly "machine dependent", a new concept to me too... but the main reason is... its impossible to rest pause some compound movements without blowing up in injuries or killing yourself.

[Flamer]

Pls define WM!!??

Just started a book on Static Contraction - so will be keeping a keen eye on this journal.

[Varven]

Widowmaker = 20 rep set that is used to go all out after a heavy set of 6 - 8 reps.

so say youre working on squats... couple of warm up sets... or as needed... then a "working set" which should be a hard and heavy set of 6 - 8 reps.

Hypothetically lets say someone gets this with set of 6 - 8 reps with 140kg, then for the WM, they'd drop back a bit, say 115kg or so and go for an all out set of 20 reps...

[teamfatboy]

What sort of tempo for a widowmaker - regular up, pause, down or something faster or slower?

[Varven]

Doesnt matter on pace, focus is not on breaking yourself and somehow just nailing 20 reps... Its supposed to be an "all out set". Not just any set for 20 reps, but such a weight, after that, you can't possibly do anything more apart from drag yourself out of the gym. So the focus is on intensity rather than volume.

[Varven]

Delays to starting d.c. managed to hyperextend my stupid f#$g thumb.... dumb injuries.

[laurasaur]

how did u do that dude?

[Varven]

how did u do that dude?

I was playing with a ball for cardio ... DOH :roll: stupid is as stupid does !

Feels like a tiny ligament strain, fingers crossed back in action in a week.

And its probably a good thing.. ive been feeling overtrained....

I remember reading about guys from the golden era, would finish high volume workouts and take a week or two off and still grow a half an inch on their bi's,,, just cause they're so overtrained....(despite using simple AAS stacks)

[SteelTrunk]

Do you always play with balls? :pfft:

[biggurl27]

haha nice first post Mr Lats

[Varven]

Do you always play with balls? :pfft:

Only if I can't get any other action ...... :grin:

[two_phat]

this will be an interesting read - seems like the concept is pretty logical, good luck!

[laurasaur]

Do you always play with balls? :pfft:

lol. please post more.

[SteelTrunk]

Britney also sang a song about it. Gimme more, gimme MORE MORE

[AK]

I've injured my thumb in the past. Partially teared a ligament trying to learn cleans in the full catch with near maximal weights ( I know Nobel price winning Idea... :clubbed: ), my elbow got caught on my knees ... :doh: If I was you I would get a sports doctor to check it out.

I had someone look at it at the after hours emergency and they told me there is no structural damage. Only to give me trouble for weeks and by than I figured he made a mistake... Went to a sports doctor and got it sorted. I guess if you do get better soon its all good if not get onto it asap. Good luck

[Varven]

Thanks AK, I was lucky to get away with a mild sprain, nearly back to normal at the moment... phew!

Yesterday was first d.c. day.:grin:

Smith Incline Bench Press

30kgs per side: 1x6 RP 1x3 RP 1x2

Obviously, too heavy, should have gone a bit lighter, will adjust it next time.

Static hold(SH): 10s Extreme stretch(ES): 60S With 20lb dbs

Seated db shoulder press

50lbs 1x10 RP 1x5 RP 1x3

ES 1x30secs, damn these are hard!

Pull over for triceps(Done like this: http://au.youtube.com/watch?v=BaukyaiL_JM)

55lbs 1x9 RP 1X5 RP 1X4

ES: 40secs with 20lb db

V Grip Pull downs

110lbs 1x11 RP 1X4 RP 1X3

ES: Door-knob stretch 1x40s

Deadlifts

No rest pausing here, just 2 straight sets:1 heavy(4-8reps), and 1 for reps of 10-20.

120kg 1x7

80KG 1X12 ... Totally gassed here, will aim for more reps, should have pushed to 15.

ES: Hung with the widest grip possible of a bar with a 30lb db added. Didnt last more than 15secs.

Comments: Learning to adjust the weights - so I dont end up too heavy on the first attempt like I did in the chest workout.

I have a newfound focus on the negatives.. never had this before.

I am NOT counting time... ut I never paid attention to how much I was controlling the weight traditionally.

For instance on any lat pull downs, urge ya'll to focuse on the negative of the last 12 inches.. really let ur lats FLARE out... they should feel like their going to pop out of you!

The extreme stretches are an absolute killer, leave you filled with a pump.

For anyone interested try them like these:

http://img396.imageshack.us/slideshow/p ... 04m2r.smil

[Old Bull]

Looks Good V, how was the Body the day after.

[Varven]

Sore as hell OB - the rest pausing is a killer.... The stretching is awesome though.. wish I had been doing it earlier... diet seems to be coming right.. I just need to get myself to get 8 hours of sleep vs 6 and stop missing training sessions.

I was supposed to perform workouts B1 and A2 last week, but had no time with work.... so I decided to use last weeks workout as a "Trial" - since it was my first d.c. try out anyway.

So the real deal kicked off yesterday:

Incline Smith

21.25kg each side

1x11 RP 1X3 RP 1X2

SH: 10secs ES: 25lb DB 1X40secs

DB Shoulder Press

50lb 1x8 RP 1X5 RP 1X2

ES 1X50s

PJR Tricep Pull overs

55lb 1x11 RP 1X5 RP 1X3

ES 20lb DB 1X60S

V Grip Pull down

110lbs 1x12 RP 1X4 RP 1X3

ES 1x30s

Deadlift

130kg 1x4

100kg 1x10

[Varven]

Yesterdays work:

Incline DB curl

40lb 1x9 RP 1X3 RP 1X3

SH 20lb 1x40s EX 1X30s

Reverse curls - EZ bar

9KG/side 1X11 RP 1X3 RP 1X3

SH 5kg/side 1x35s ES 20kg 1x90secs

Seated calf raises

40kg 1x10 - done with a 5sec negative and a 10s stretch at the bottom of each rep

Cybex - Prone leg curls

90lb 1x20 -straight set! Definitely room for a massive increase next time

SH 50lb 1x30s ES 1x30s

Hack Squat

3pps 1x8

WM-2PPS - 1x20

ES20s

[Varven]

Workout A2

Hammer Decline Chest Press

2pps 1x11 RP 1X3 RP 1X2

SH 1pps 1x30s E.S. 25lb 1x45s

Smith Military Front Press

40kg 1x9 RP 1x3 RP 1X1

Shoulders were just fried after chest

Stretch 1x50 s

Smith Close grip bench press

20kg/side 1x12 RP3 RP 1X3

es 25lb 1x60s

Wide Grip rack chins

25lb 1x7 RP 1X3 RP 1X2

Reps below the intended range.. might have to go with no weight next time.

T bar rows

40kg 1x8

20kg 1x20

Have to focus on nailing my diet. Next target is to get protein levels up to 300g a day.