A DC logbook

[Marcus]

lol, i can just imagine it $%@$% $#%@!$ SHOES !$%$%4 54%#$%#45 SHOES lol

Yeah I was so pissed off with myself man! I hate wasting time.

[Marcus]

No, I do rest pause my sets. I managed to write down the list of all the recommended rep ranges before a lot of the DC info got taken down.

For example BB curls are recommended at 15-20 rest paused reps. When I was more focused on putting on mass if I fell into the rec rep ranges I would make a call & go heavier if I felt I could (obviously the aim is to get stronger each workout).

Quads are different. One set of 4-8 then a "widowmaker" 20rep set. The 20repper busts my nuts every time.

Now that I'm more focused on losing fat I'm aiming to hit the higher ranges of the rec reps. Still trying to get stronger, but i want to solidy my reps before moving up too fast as i could get injured with lower calories.

This is the 4th week of this blast & it's been the hardest of any I've done so far. My concentration has to be bang on or else my workouts suffer. I feel like I'm working 25-35% harder just to beat the logbook. Take SLDL last night, I worked so hard just to increase my weight by 2.5kg. Next time i'll go up another 2.5kg. As long as I'm increasing I'm happy. Hell I don't even care if it's 1kg!

[Marcus]

Here's some more updates:

20/10

Hammer St press LT 14 x 90 TT 14 x 92.5

Smith Mil LT 13 x 70 TT 11 x 70

Smith CG LT - TT 14 x 75

Lat PD LT 13 x 116 TT 16 x 136

BB Rows LT 12 x 100 TT 12 x 105

I'm using my delts too much when I use the Hammer Chest Press & it's costing me on my military press. I will focus more on form next time.

[jono]

Here's some more updates:

20/10

Hammer St press LT 14 x 90 TT 14 x 92.5

Smith Mil LT 13 x 70 TT 11 x 70

Smith CG LT - TT 14 x 75

Lat PD LT 13 x 116 TT 16 x 136

BB Rows LT 12 x 100 TT 12 x 105

I'm using my delts too much when I use the Hammer Chest Press & it's costing me on my military press. I will focus more on form next time.

everything looks strong there man. keep those shoulders back and the chest out.. should help.

[Marcus]

21/10

Inc DB Curl LT 15 x 17.3 + 15 x 10kg con curls TT 17 x 17.3 + 17 x 10kg con curls

Pinwheel Curls LT 23 x 14.6 TT 17 x 15.8

ST C Raise -

Seated Leg Curl -

Squats LT 7 x 135, 17 x 90, TT 4 x 137.5, 20 x 90

My hammys and calves are still very sore from Tuesdays workout so i skipped them tonight. Still had a go at the squat & went heavier but wasn't giving it everything because of hammys.

[Marcus]

Monday 24/10

Mach Press LT 24 x 70 TT 20 x 77

DB shd press LT 14 x 30 TT 15 x 30

Skulls ST bar LT 22 x 35.9 TT 26 x 35.9

BTN PD LT 19 x 116 TT 22 x 116

Deads LT 3 x 190 TT 4 x 190, 6 x 160

Good workout. I really focussed on not using my delts in my chest pressing & it felt heaps better. Everything else was up. Will look at upping deadlift weight next time.

[Big john]

Getting in some serious poundage there Marcus keep up the good wrk bro

[Ash]

Nice to see you're still cranking out the heavy stuff. You must have the back from hell given your pulldown weights.

[Growth]

LOL, the lat pulldowns are pure evil!!!! Insanity. Great stuff mate.

[Marcus]

The BTN pulldowns felt really good this week as I think I made a few changes to my technique. I don' know about you guys but I slide right underneath the support pad so it's right up to the top of my thighs & my legs are outstretched. That way I can't cheat.

I actually was looking at my back in the mirror last night. Since i've got leaner it's starting to look very good. Will post some pics up some time.

[Growth]

Will post some pics up some time.

We will hold you to that!

[Marcus]

I won't be training for the rest of this week. I'm still having a problem with my knee & I haven't slept well at all due to work stresses. I'm keeping up my cardio though & will be back into it Monday.

[jono]

I won't be training for the rest of this week. I'm still having a problem with my knee & I haven't slept well at all due to work stresses. I'm keeping up my cardio though & will be back into it Monday.

enjoy the time off. and yes we await the pics :grin:

[Marcus]

Once Growth puts up his pics I'll be right behind him :shock:

[Growth]

Once Growth puts up his pics I'll be right behind him :shock:

LOL :pfft: Marcus will not be posting any pics :grin:

[deegee]

Once Growth puts up his pics I'll be right behind him :shock:

LOL :pfft: Marcus will not be posting any pics :grin:

so this is where the pics thing started, dont do it marcus! it will start a new wave of callers for pics from us other slackers

[jono]

cmon u guys. black out the face nothing to lose.

[Simo]

under pressure again it seems.