Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

A DC logbook

Marcus

By Marcus
in Workout journals

 Share

Recommended Posts

Marcus Senior member

Marcus

Posted
  • Author
Posted

Wednesday October 5

Hammer Strength chest TT 14 x 90

Smith military front TT 13 x 70

Smith CG TT 8 x 80

Lat PD TT 13 x 116

BB Rows TT 12 x 100

First time I've done this routine & I think my triceps were pretty taxed after the military presses. I couldn't settle on a good form with the CG's so in the end just did a straight set of 8 at 80kg then dropped the weight & tried to work out the best way of doing them.

Lat PD's pissed me off. Today 116 felt so hard & when I had finished my set I realised that the machine was slightly sticking which was stopping it from moving freely. So next time should see some decent improvement.

Link to comment
Share on other sites
  • Replies 117
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

jono Veteran member

jono

Posted
Posted
Wednesday October 5

Hammer Strength chest TT 14 x 90

Smith military front TT 13 x 70

Smith CG TT 8 x 80

Lat PD TT 13 x 116

BB Rows TT 12 x 100

First time I've done this routine & I think my triceps were pretty taxed after the military presses. I couldn't settle on a good form with the CG's so in the end just did a straight set of 8 at 80kg then dropped the weight & tried to work out the best way of doing them.

Lat PD's pissed me off. Today 116 felt so hard & when I had finished my set I realised that the machine was slightly sticking which was stopping it from moving freely. So next time should see some decent improvement.

strong on the pulldowns and rows. keep it up!!!!!!

Link to comment
Share on other sites
Growth Veteran member

Growth

Posted
Posted
Thanks man, I've been trying to fire myself up a bit more when I hit the gym. It's too easy to go in there & not hit it hard enough.

Exactly. I hat it when i realise i have gone in with a lack lustre attitude. Your right, is is easy to go into the gym and have a lazy workout, drop an ex. or two

Link to comment
Share on other sites
Marcus Senior member

Marcus

Posted
  • Author
Posted

For sure. But the way DC is structured is that you have to beat the logbook every time (if you are not dieting for a show). If you don't you have to switch exercises. For me this is a good way to fire up because I have favourite exercises I don't want to lose.

I'm not saying that DC is better than any other routine, just saying how it helps me.

Link to comment
Share on other sites
Marcus Senior member

Marcus

Posted
  • Author
Posted

Friday Oct 7

Inc DB Curl TT 15 x 17.3

Pinwheel curl TT 23 x 14.6

ST C Raise TT 7 x 190, 6 x 190

SLDL TT 6 x 130

Leg Press TT 10 x 6PPS, 20 x 4PPS

I haven't done leg press for ages, it felt really good. I had a good spotter which was even better. I'm sore as today - love it.

Link to comment
Share on other sites
jono Veteran member

jono

Posted
Posted
Friday Oct 7

Inc DB Curl TT 15 x 17.3

Pinwheel curl TT 23 x 14.6

ST C Raise TT 7 x 190, 6 x 190

SLDL TT 6 x 130

Leg Press TT 10 x 6PPS, 20 x 4PPS

I haven't done leg press for ages, it felt really good. I had a good spotter which was even better. I'm sore as today - love it.

strong stuff man. looking forward to watching your progress

Link to comment
Share on other sites
Marcus Senior member

Marcus

Posted
  • Author
Posted

Double update again.

Monday 10/10

Mach Chest press LT 24 x 63 TT 24 x 70

DB shd press LT 14 x 30 TT 14 x 30

Skulls St bar LT 20 x 35.9 TT 22 x 35.9

BTN pulldown LT 17 x 116 TT 19 x 116

Deads LT 4 x 190, 8 x 160 TT 3 x 190 - - -

Found a flaw in my workout routine today - I need to not do SLDL the Friday before deads. My hammys were still sore today & as a result I could hardly deadlift today. My back was sweet but it was at the lower part of the movement where my legs take more of the weight. To make matters worse I had a very sore knee after this. Rest of the workout was solid. For DB shoulder presses I usually use an incline bench sat upright because it suports my head. Today I used a normal seat & it didn't feel right.

Link to comment
Share on other sites
Marcus Senior member

Marcus

Posted
  • Author
Posted

Wednesday 12/10

Preacher Curl LT 12 x 30 TT 15 x 30

Hammer Curl LT 16 x 19.5 TT 20 x 19.5

LPCR LT 7 x 4PPS TT 7 x 4PPS

Lying LC LT 20 x 55 TT 21 x 55

Hacks LT 5 x 3.5PPS, 13 x 2PPS + 5kgpps TT 3 x 3PPS - - -

Intensity today started off good, made good gains in biceps. However when I got to legs everything went to shit. The sore knee I had has developed into a small bruise - weird. On hacks the weight felt heavy even in my warmups. It felt like something wasn't right but I just thought it was mental fatigue so pushed on. Was a bad move. I stopped after 3 reps @ 3pps. When I was at the start of each rep my legs were shaking. I'm not sure what it is? Anyway today (Thursday) my legs have full on DOMS even though I barely trained them. Something is up & I haven't quite figured it out yet.

Weighed myself last night too & I'm 89.7kgs. My legs and back have tightened up quite a bit but I don't feel like I've lost much off the midsection yet.

Link to comment
Share on other sites
Growth Veteran member

Growth

Posted
Posted

DB shd press LT 14 x 30 TT 14 x 30

BTN pulldown LT 17 x 116 TT 19 x 116

Deads LT 4 x 190, 8 x 160 TT 3 x 190 - - -

Those exercises are looking killer strong mate. BTN pulldowns are insane 116kg for 19 reps??? INSANE! Deads are looking really strong too, even with the hammie issue.

Link to comment
Share on other sites
Marcus Senior member

Marcus

Posted
  • Author
Posted

It's just the DC way man. I like doing them last because I know that once they are finished I can go home. :lol:

I'm gonna switch around the day I do SLDL so hopefully I won't be held back again.

The thing I'm really worrying about is how my legs were shaking so bad during legs. Never had that before.

Link to comment
Share on other sites
Marcus Senior member

Marcus

Posted
  • Author
Posted

Double update again:

Friday 14/10

Dec smith LT 19x90 TT 17 x 92.5

BTN smith LT 14 x 65 TT 14 x 65

Dips LT 14 x BW + 10kg TT 11 x BW + 10kg

Rev lat PD LT 13 x 136 TT 17 x 136 **Note the unstuck machine**

T Bar rows LT 12 x 50 TT 11 x 55

I was reasonable happy today. Thinking about dropping dips as I'm struggling with them. The movement doesn't feel natural to me. Destroyed the lat pulldowns now that the machine doesn't stick anymore.

Link to comment
Share on other sites
Marcus Senior member

Marcus

Posted
  • Author
Posted

Tuesday 18/10

BB curl LT 22 x 40 TT 16 x 45, 20 x 30

Rev curl LT 21 x 30 TT 17 x 35

Seated C Raise TT 7 x 50, 5 x 50, 6 x 50 + 7 x 30

SLDL LT 6 x 130 TT 6 x 132.5

L Press LT 10 x 6PPS, 20 x 4PPS TT 7 x 6.5PPS, 12 x 4PPS

I skipped Monday's workout because I didn't sleep very well Sun night. Then I forgot my shoes so almost missed todays one too. But I made myself drive home & get them then drive back to the gym.

I've started to incorporate a widowmaker into my bicep exercises because i feel my biceps are lagging.

Multiple sets on the seated C raise because I can't train them DC stykle on this machine. the pad is too slippery & it becomes too dangerous.

SLDL was hard man. Our gym was so hot today & this exercise punished me.

Leg press was good. I've always done this exercise with my feet as close together as I can have them. Today I warmed up with my feet wider & I really felt it in the inner quad. I'm thinking I can push more weight doing it this way also so I'm thinking about changing it up. I always like to do one exercise with my feet together so that will probably be hacks.

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...