ManOfMuscle
Death Dealer
Gotcha man. It's funny you guys were mentioning this because I had just been thinking I needed a deload week.
MOM's Dermacrine Log
- Thread starter ManOfMuscle
- Start date
Gotcha man. It's funny you guys were mentioning this because I had just been thinking I needed a deload week.
TheMilkMan
New member
I would totally recommend it. From my experience, its totally necessary to give yourself a break assuming your training hard, which I'm sure you are.
During my "traditional bodybuilding" training, I normally go 6 weeks super hard, 1 week lighter, 6 weeks super hard, 1 week totally off.
BIGFOOD
IRON ADDICT
Yes, you are right Milky...I went back on my notes and now have reconsidered and will be blasting for 8 weeks...thanks for the reminder...starts today.
Now that you mention it, I do remember you saying something about putting back on the size...Anxious to watch your progress and numbers go up. I do see some principle of dc in your routine and imo, you and dc are made for each other...I'm sure Milky has all you may want to know but if you need some of my research on it let me know and I'll shoot over what I have on Dante's baby, shit, it's all over the net anyway.
ManOfMuscle
Death Dealer
Milk sent me some excellent info on DC so I can brush up before my next cycle.
ManOfMuscle
Death Dealer
Lower body hypertrophy -
leg press 4 plates per side x20 6 plates x20 8 plates x25
leg extensions 3 sets x15
superset w/ calf sled 3 sets x12 x12 x15
and hammer strength crunch machine 3 plates x12 4 plates x12 5 plates x15
standing one arm cable curls 50 x8 (per arm) 60 x8 80 x10
superset w/ cable pressdowns 100 x15 130 x15 150 x10 dropset 80 x6
Cardio was shit today for some reason. Didn't feel like being in the gym.
leg press 4 plates per side x20 6 plates x20 8 plates x25
leg extensions 3 sets x15
superset w/ calf sled 3 sets x12 x12 x15
and hammer strength crunch machine 3 plates x12 4 plates x12 5 plates x15
standing one arm cable curls 50 x8 (per arm) 60 x8 80 x10
superset w/ cable pressdowns 100 x15 130 x15 150 x10 dropset 80 x6
Cardio was shit today for some reason. Didn't feel like being in the gym.
ManOfMuscle
Death Dealer
Upper body hypertrophy -
incline db bench - 75's x8 100's x8 x20
lat pulldowns 150 x8 200 x8 250 x8 300 x10
cable flyes 50 (per side) x10 70 x10 90 x10
cybex row machine 210 x8 250 x8 315 x10
one arm cable lat raises (behind the back) 40 x8 (per arm) 50 x8 60 x10
superset w/ cable shrugs 200 x10 x15 x20
Feeling pretty strong in the higher rep ranges.
incline db bench - 75's x8 100's x8 x20
lat pulldowns 150 x8 200 x8 250 x8 300 x10
cable flyes 50 (per side) x10 70 x10 90 x10
cybex row machine 210 x8 250 x8 315 x10
one arm cable lat raises (behind the back) 40 x8 (per arm) 50 x8 60 x10
superset w/ cable shrugs 200 x10 x15 x20
Feeling pretty strong in the higher rep ranges.
ManOfMuscle
Death Dealer
lower body strength -
rack deads from mid shin - 135 x5 225 x3 315 x2 405 x1 495 x1 585 x1 635 x1 - Came up pretty smooth, put on a belt after 495.
calf press 300 x15 350 x15 400 x20
superset w/ decline crunch machine x15 x20 x30
one arm overhead db press 30 x10 40 x10 50 x10
superset w/ seated incline curls 40's x8 50's x8 55's x10
rack deads from mid shin - 135 x5 225 x3 315 x2 405 x1 495 x1 585 x1 635 x1 - Came up pretty smooth, put on a belt after 495.
calf press 300 x15 350 x15 400 x20
superset w/ decline crunch machine x15 x20 x30
one arm overhead db press 30 x10 40 x10 50 x10
superset w/ seated incline curls 40's x8 50's x8 55's x10
ManOfMuscle
Death Dealer
Upper body strength -
smith bench 135 x10 225 x5 275 x5 315 x5 365 x5
bb rows 135 x5 225 x5 275 x5 315 x5 365 x6 (belted up for 365) - Felt my back starting to tweak on the 315 set or I would have pushed for more.
HS military 2 plates per side x6 3 plates x6 3 plates+25 x7
standing lateral raises 25's x10 35's x10 45's x10
superset w/ smith shrugs 315 x8 x10 x12
Only had about 40 minutes to do the whole thing so I was basically supersetting everything.
smith bench 135 x10 225 x5 275 x5 315 x5 365 x5
bb rows 135 x5 225 x5 275 x5 315 x5 365 x6 (belted up for 365) - Felt my back starting to tweak on the 315 set or I would have pushed for more.
HS military 2 plates per side x6 3 plates x6 3 plates+25 x7
standing lateral raises 25's x10 35's x10 45's x10
superset w/ smith shrugs 315 x8 x10 x12
Only had about 40 minutes to do the whole thing so I was basically supersetting everything.
ManOfMuscle
Death Dealer
Lower body hypertrophy -
cybex seated leg press 250 x10 310 x10 350 x10 410 x10 450 x10 515 (full stack) x15
cambered bar pressdown 150 x12 200 x12 x15
superset w/ cable curls 100 x10 150 x10 200 x12
Walked into the rec center not realizing they were closing for a weights class. Had to do the whole thing in 20 minutes. My back is still really tweaked so I'm glad I was able to do that leg press because it doesn't irritate it at all.
cybex seated leg press 250 x10 310 x10 350 x10 410 x10 450 x10 515 (full stack) x15
cambered bar pressdown 150 x12 200 x12 x15
superset w/ cable curls 100 x10 150 x10 200 x12
Walked into the rec center not realizing they were closing for a weights class. Had to do the whole thing in 20 minutes. My back is still really tweaked so I'm glad I was able to do that leg press because it doesn't irritate it at all.
ManOfMuscle
Death Dealer
Upper body hypertrophy -
incline HS machine 2 plates per side x8 3 plates x8 4 plates x8 4 plates+25 x8
lat pulldowns 150 x8 200 x8 250 x8 300 x7 - was using a different machine than normal and I couldn't get my quads locked under the pad so my ass kept coming up
matrix chest press machine 150 x10 200 x10 250 x16
HS high row 3 plates per side x8 4 plates x8 5 plates x12
lateral raise machine 150 x10 200 x10 x26
superset w/ cable shrugs 200 x10 x15 x20
Back is feeling a lot better.
incline HS machine 2 plates per side x8 3 plates x8 4 plates x8 4 plates+25 x8
lat pulldowns 150 x8 200 x8 250 x8 300 x7 - was using a different machine than normal and I couldn't get my quads locked under the pad so my ass kept coming up
matrix chest press machine 150 x10 200 x10 250 x16
HS high row 3 plates per side x8 4 plates x8 5 plates x12
lateral raise machine 150 x10 200 x10 x26
superset w/ cable shrugs 200 x10 x15 x20
Back is feeling a lot better.
ManOfMuscle
Death Dealer
Thought my back was getting better but it still feels like my spine is screwed on wrong, so I continue to modify the workouts.
Lower body strength
cybex seated leg press 250 x6 350 x6 450 x6 490 x6 505x(full stack) x6 x6 x15
close grip bench 185 x10 225 x10 275 x12
superset w/ underhand grip pull ups bw x8 x10 x12
seated db curls 25's x10 30's x10 35's x10
superset w/ db overhead tricep extension 25 x10 30 x10 35 x10
Had been out of the gym for a few days so I wanted to do a full body scheme.
Lower body strength
cybex seated leg press 250 x6 350 x6 450 x6 490 x6 505x(full stack) x6 x6 x15
close grip bench 185 x10 225 x10 275 x12
superset w/ underhand grip pull ups bw x8 x10 x12
seated db curls 25's x10 30's x10 35's x10
superset w/ db overhead tricep extension 25 x10 30 x10 35 x10
Had been out of the gym for a few days so I wanted to do a full body scheme.
ManOfMuscle
Death Dealer
Upper body strength -
incline db's 75's x6 100's x6 120's x6 x14.5
HS rows 3 plates per side x6 4 plates x6 5 plates x6 5 plates+25 x11
smith machine military press 135 x6 185 x6 225 x6 275 x9
quad superset:
standing db curls 40's x8 x10 x12
V-bar pressdowns 50 x10 60 x10 70 x12
cable shrugs 200 x10 x15 x20
forearm work
Did physical work all day so I didn't have a ton of energy. Everything felt good though.
incline db's 75's x6 100's x6 120's x6 x14.5
HS rows 3 plates per side x6 4 plates x6 5 plates x6 5 plates+25 x11
smith machine military press 135 x6 185 x6 225 x6 275 x9
quad superset:
standing db curls 40's x8 x10 x12
V-bar pressdowns 50 x10 60 x10 70 x12
cable shrugs 200 x10 x15 x20
forearm work
Did physical work all day so I didn't have a ton of energy. Everything felt good though.
ManOfMuscle
Death Dealer
Lower body hypertrophy -
walking db lunges 55's x16 75's x16 x18
db split squats onto 4" platform 75's x16 x24
HS calf press 3 plates per side x10 4 plates x10 5 plates x15
superset w/ decline twisting crunches w/arms at extension bw x12 bw+25 x12 bw+25 x16
seated zottman curls 35's x6 (per arm) 40's x6 50's x8
superset w/ cable rope overhead tricep extension 80 x12 110 x12 130 x12
Felt good to get some productive leg work done, back felt fine.
walking db lunges 55's x16 75's x16 x18
db split squats onto 4" platform 75's x16 x24
HS calf press 3 plates per side x10 4 plates x10 5 plates x15
superset w/ decline twisting crunches w/arms at extension bw x12 bw+25 x12 bw+25 x16
seated zottman curls 35's x6 (per arm) 40's x6 50's x8
superset w/ cable rope overhead tricep extension 80 x12 110 x12 130 x12
Felt good to get some productive leg work done, back felt fine.
ManOfMuscle
Death Dealer
Upper body hypertrophy -
Incline smith bench 135 x8 225 x8 275 x8 315 x9
wide grip overhand pull ups bw x8 bw+25 x8 bw+45 x14
cybex incline press 195 x10 250 x10 315 x15
cybes high row 195 x8 250 x8 315 x15
kneeling lateral raise machine 90 x10 130 x10 150 x10
superset w/ shrugs on standing calf press 250 x10 300 x10 350 x10
Incline smith bench 135 x8 225 x8 275 x8 315 x9
wide grip overhand pull ups bw x8 bw+25 x8 bw+45 x14
cybex incline press 195 x10 250 x10 315 x15
cybes high row 195 x8 250 x8 315 x15
kneeling lateral raise machine 90 x10 130 x10 150 x10
superset w/ shrugs on standing calf press 250 x10 300 x10 350 x10
ManOfMuscle
Death Dealer
Lower body strength -
squats 135 x5 225 x5 315 x2 405 x2 (no belt) 405 x5 (belted) - Wanted to test the back out for squatting, I planned on doing three sets but it felt slightly iffy on the first set so I just belted up and did one more. Didn't push it too hard.
hanging leg raises bw x10 x12 x15
superset w/ calf sled 295 x10 x12 315 x15
skullcrushers 100 x8 x12 x20
superset w/ standing bb curls 100 x8 x12 x15
squats 135 x5 225 x5 315 x2 405 x2 (no belt) 405 x5 (belted) - Wanted to test the back out for squatting, I planned on doing three sets but it felt slightly iffy on the first set so I just belted up and did one more. Didn't push it too hard.
hanging leg raises bw x10 x12 x15
superset w/ calf sled 295 x10 x12 315 x15
skullcrushers 100 x8 x12 x20
superset w/ standing bb curls 100 x8 x12 x15
TheMilkMan
New member
keep up the training intensity man, looks like post dermacrine you are staying strong
it seems to me you go super low volume when training arms, do you use a DC style technique with the reps or do you straight set everything??
good luck with the back, I cracked a facet joint 2 summers ago and I still feel that shit every once in a while
it seems to me you go super low volume when training arms, do you use a DC style technique with the reps or do you straight set everything??
good luck with the back, I cracked a facet joint 2 summers ago and I still feel that shit every once in a while
A
Aztech
Guest
120 db's for nearly 15 reps on incline press...can you say "damn!"
ManOfMuscle
Death Dealer
Took monday off because I was on the road most the day and wanted a break.
Upper body strength
bench 135 x10 225 x5 275 x5 315 x7 x6.5 - felt really good
cable low row 150 x6 200 x6 250 x6 300 (full stack) x6 x17
bb military press 135 x6 185 x6 225 x10
db shrugs 100's x10 x12 x15
superset w/ forearm work
Upper body strength
bench 135 x10 225 x5 275 x5 315 x7 x6.5 - felt really good
cable low row 150 x6 200 x6 250 x6 300 (full stack) x6 x17
bb military press 135 x6 185 x6 225 x10
db shrugs 100's x10 x12 x15
superset w/ forearm work
ManOfMuscle
Death Dealer
Lower body hypertrophy -
leg press 4 plates per side x8 6 plates x8 8 plates x8 10 plates x8 12 plates x10
leg curls 150 x8 190 x8 x10
superset w/ decline twisting crunches w/arms at extension bw x15 12lb medicine ball x15 x20
and donkey calf press machine 3 plates per side x10 3 plates +25 x10 x15
cable curls 100 x10 150 x10 190 x10 (dropset) 70 x10
superset w/ cable v-bar pressdowns 100 x15 150 x15 190 x15 (dropset) 70 x15
leg press 4 plates per side x8 6 plates x8 8 plates x8 10 plates x8 12 plates x10
leg curls 150 x8 190 x8 x10
superset w/ decline twisting crunches w/arms at extension bw x15 12lb medicine ball x15 x20
and donkey calf press machine 3 plates per side x10 3 plates +25 x10 x15
cable curls 100 x10 150 x10 190 x10 (dropset) 70 x10
superset w/ cable v-bar pressdowns 100 x15 150 x15 190 x15 (dropset) 70 x15
ManOfMuscle
Death Dealer
Upper body hypertrophy -
incline HS press 2 plates per side x10 3 plates x10 3 plates+25 x10 4 plates x12
lat pulldown 150 x10 200 x10 250 x10 300 x8 - hardest lat pulldown I've ever used
low angle cable flyes 80 x10 100 x10 70 x12
unilateral cable lat pulldown 160 x10 180 x10 200 x12
seated db shrugs 100's x10 x12 x15
superset w/ seated lateral raises 25's x10 x12 x15
Making an effort to ease up on intensity on the hypertrophy days and just work for good repetition and a good pump. I think I tend to overextend myself when natural by trying to lift too hard every workout.
incline HS press 2 plates per side x10 3 plates x10 3 plates+25 x10 4 plates x12
lat pulldown 150 x10 200 x10 250 x10 300 x8 - hardest lat pulldown I've ever used
low angle cable flyes 80 x10 100 x10 70 x12
unilateral cable lat pulldown 160 x10 180 x10 200 x12
seated db shrugs 100's x10 x12 x15
superset w/ seated lateral raises 25's x10 x12 x15
Making an effort to ease up on intensity on the hypertrophy days and just work for good repetition and a good pump. I think I tend to overextend myself when natural by trying to lift too hard every workout.
