evansss training log
- Thread starter evansss
- Start date
evansss
GET BIG
10/11/06
workout 1b
Alt. DB curls 35x12/40x8/45x6/50x4
60x 4,2,1 (7 total RP)
Hammer curls 35x12/40x8/45x6/50x4
50x12 (12 total)
Standing Calf raises (smith machine) 180x12/230x8/255x6/270x4
320x13 (13 total)
SLD 185x8
185x20 (20 total)
Squats 225x8/135x10
Still getting myself used to the DC program. For some reason my arms shit the bed on the working set even thought it was only 60 pound DBs. I think i still have to get used to the higher rep scheme. For my SLDs i woulda done a heavy initial set and kept the 20 repper at 185. I was broken by my squats and it reflected in my shit numbers. Decent workout all in all though
workout 1b
Alt. DB curls 35x12/40x8/45x6/50x4
60x 4,2,1 (7 total RP)
Hammer curls 35x12/40x8/45x6/50x4
50x12 (12 total)
Standing Calf raises (smith machine) 180x12/230x8/255x6/270x4
320x13 (13 total)
SLD 185x8
185x20 (20 total)
Squats 225x8/135x10
Still getting myself used to the DC program. For some reason my arms shit the bed on the working set even thought it was only 60 pound DBs. I think i still have to get used to the higher rep scheme. For my SLDs i woulda done a heavy initial set and kept the 20 repper at 185. I was broken by my squats and it reflected in my shit numbers. Decent workout all in all though
luquillo78
New member
Good workout evans. Hight rep squats are brutal specially for lack of breath.
evansss
GET BIG
10/13/06
Incline bench 135x12/175x8/205x6/225x4
265x4,1 ( 5 total RP)
Smith Machine Milt Press to front 90x12/130x8/140x6/150x4
150x8,2,2 ( 12 total RP)
Skulls 50x12/90x8/95x6/100x4
100x5,5,1 (11 total RP)
Hammer Pulldowns 90x12/140x8/180x6/230x4
230x8,4,4 (16 total RP)
T-bar row (machine) 45x12/90x8/115x6/135x4
135x12 (12 straight)
getting more used to this style of lifting, however i still went to heavy on skulls and incline. once i run thrrough each program once or twice ill be able to get the weight set.
Incline bench 135x12/175x8/205x6/225x4
265x4,1 ( 5 total RP)
Smith Machine Milt Press to front 90x12/130x8/140x6/150x4
150x8,2,2 ( 12 total RP)
Skulls 50x12/90x8/95x6/100x4
100x5,5,1 (11 total RP)
Hammer Pulldowns 90x12/140x8/180x6/230x4
230x8,4,4 (16 total RP)
T-bar row (machine) 45x12/90x8/115x6/135x4
135x12 (12 straight)
getting more used to this style of lifting, however i still went to heavy on skulls and incline. once i run thrrough each program once or twice ill be able to get the weight set.
luquillo78
New member
Good workout evans. Nice numbers.
AngryMuscles
New member
wow. respect to anyone who skullcrushes 100 DB.
evansss
GET BIG
10/16/06
Workout 2b
BB Curls 65x12/85x10/95x6/115x4
135x5,4,3 ( 12 Total RP)
Hammer Curls 35x12/40x10/45x6/50x4
50x10 (10 straight)
Seated Calves 45x12/70x10/90x6/100x4
110x 13,11,7 (31 total RP)
Lying Leg curls 65x12/80x10/95x6/110x4
115x12,8,5 (25 total RP)
Hack Squats 90x12/270x10
225x20 (widowmaker)
Pretty good lifts today hope im doing everything right. Stretched out Bi's and quads with various facia stretching but im not sure how to do every muscle.
Workout 2b
BB Curls 65x12/85x10/95x6/115x4
135x5,4,3 ( 12 Total RP)
Hammer Curls 35x12/40x10/45x6/50x4
50x10 (10 straight)
Seated Calves 45x12/70x10/90x6/100x4
110x 13,11,7 (31 total RP)
Lying Leg curls 65x12/80x10/95x6/110x4
115x12,8,5 (25 total RP)
Hack Squats 90x12/270x10
225x20 (widowmaker)
Pretty good lifts today hope im doing everything right. Stretched out Bi's and quads with various facia stretching but im not sure how to do every muscle.
evansss
GET BIG
10/19/06
Workout 3A
Decline Bench 135x12/185x10/205x6/225x4
275x8,3,1 (12 RP)
BB Press to front 95x12/135x10/145x6/165x4
175x8,2,1 (11 RP)
DIPS 12,10,6,8 no weight
Barbell Rows 135x12/155x10/175x6/185x4
185x10 (10 Total)
Pullups 4,4,3
still getting used to the program. Didnt fuck this one up too bad.There was no dip belt so i did the rep scheme with no weight. since i havnt done dips inawihle i felt them with just my bodyweight.Also since i didnt know what rack chins were i did pullups at the end. I was pretty fried so my reps were miserable for the most part. my back and shoulders are pretty fried. IM sure my triceps are going to be hurting tomorow.
Workout 3A
Decline Bench 135x12/185x10/205x6/225x4
275x8,3,1 (12 RP)
BB Press to front 95x12/135x10/145x6/165x4
175x8,2,1 (11 RP)
DIPS 12,10,6,8 no weight
Barbell Rows 135x12/155x10/175x6/185x4
185x10 (10 Total)
Pullups 4,4,3
still getting used to the program. Didnt fuck this one up too bad.There was no dip belt so i did the rep scheme with no weight. since i havnt done dips inawihle i felt them with just my bodyweight.Also since i didnt know what rack chins were i did pullups at the end. I was pretty fried so my reps were miserable for the most part. my back and shoulders are pretty fried. IM sure my triceps are going to be hurting tomorow.
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evansss
GET BIG
10/22/06
Workout 3b
Cable Curls 30x12/35x10/40x6/50x4
70x12,6,4 (22 RP)
Reverse Grip Cables 30x12/35x10/40x6/60x4
100x12 ( 12 straight)
Leg Press calves 180x12/ 270x10/260x6/450x6
540x12 ( 12 straight)
Sumo Press 180x12/270x10/360x6/450x4
630x14 (14 straight)
Leg Press 180x12/450x12/270x20
Solid workout. I banged it out pretty quick ( under an hour) and it hink i did everything right.im gonna go over n post this at IM and double check.
Workout 3b
Cable Curls 30x12/35x10/40x6/50x4
70x12,6,4 (22 RP)
Reverse Grip Cables 30x12/35x10/40x6/60x4
100x12 ( 12 straight)
Leg Press calves 180x12/ 270x10/260x6/450x6
540x12 ( 12 straight)
Sumo Press 180x12/270x10/360x6/450x4
630x14 (14 straight)
Leg Press 180x12/450x12/270x20
Solid workout. I banged it out pretty quick ( under an hour) and it hink i did everything right.im gonna go over n post this at IM and double check.
evansss
GET BIG
10/23/06
Flat DB's 65x12/70x10/80x6/85x4
110x11,2,1 (14 RP)
DB Milt Press 50x12/60x10/65x6/70x4
80x7 (7 RP)
Close Grip Bench Press* (Smith) 90x12/110x10/120x6/140x4
160x8,4,3 (15 rp)
Deadlifts 135x12
365x6 **PR FOR REPS** 245x10
*Not counting bar
Im starting to get used to this style of lifting now. I found that i was able to hit my flat dbs at 110 which last time i was unable to do. For some reason my shoulders are fried in terms of weight on the Milt press and i can never do my work set. I was able to move from 140 to 160 for my work set for close grip bench and still hit the correct RP's. Lastly, I found my belt and was able to hit deads for the first time using DC. i warmed up with 135 for 12 then just for the hell of it threw on 365. hit it for 6 which is the low end of the reps required (6-9,9-12) but thats fine by me. My backs gonna be hurtin real soon.
Flat DB's 65x12/70x10/80x6/85x4
110x11,2,1 (14 RP)
DB Milt Press 50x12/60x10/65x6/70x4
80x7 (7 RP)
Close Grip Bench Press* (Smith) 90x12/110x10/120x6/140x4
160x8,4,3 (15 rp)
Deadlifts 135x12
365x6 **PR FOR REPS** 245x10
*Not counting bar
Im starting to get used to this style of lifting now. I found that i was able to hit my flat dbs at 110 which last time i was unable to do. For some reason my shoulders are fried in terms of weight on the Milt press and i can never do my work set. I was able to move from 140 to 160 for my work set for close grip bench and still hit the correct RP's. Lastly, I found my belt and was able to hit deads for the first time using DC. i warmed up with 135 for 12 then just for the hell of it threw on 365. hit it for 6 which is the low end of the reps required (6-9,9-12) but thats fine by me. My backs gonna be hurtin real soon.
AngryMuscles
New member
wow...that oughta screw your shoulders...how your shoulders feeling?
luquillo78
New member
Good workout evans. Congrats on the PR.
luquillo78
New member
I've been doing some research about DC training, and since I've been hitting almost the same routine (3 day split: 1.chest - 2.legs - 3.back)for 2 years, I'll try this kind of training.
What's your oppinion so far about it?
What's your oppinion so far about it?
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evansss
GET BIG
Angry, shoulders are feeling good...i mean sore...but good...
luq, i havnt been doing it long enough to say whether i truely like it or not. i am lifting slightly less than before so i upped my cardio. Bc of this, even though the DC is a bulker, im starting to tighten up more than when i was on 5x5. You switch it up so often that you really cant get bored of the exercises, but because of that, you wont see your lifts go up as much as they normally would. if your considering switching to DC joing intensemuscle.com is a must. dante, who created dogcrap is the mod over there...
luq, i havnt been doing it long enough to say whether i truely like it or not. i am lifting slightly less than before so i upped my cardio. Bc of this, even though the DC is a bulker, im starting to tighten up more than when i was on 5x5. You switch it up so often that you really cant get bored of the exercises, but because of that, you wont see your lifts go up as much as they normally would. if your considering switching to DC joing intensemuscle.com is a must. dante, who created dogcrap is the mod over there...
luquillo78
New member
Yes I've joined there and I've seen some threads and journals. You have a journal there too.
I like the idea of training bodyparts twice in 8 days and also the rest-pause. But 1st I need to let my shoulder heal up.
I like the idea of training bodyparts twice in 8 days and also the rest-pause. But 1st I need to let my shoulder heal up.
