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Post by mrky03 on Mar 2, 2009 17:26:03 GMT -5
I've decided after much turmoil and debate to shift gears somewhat and give DC a go! I've read about it for over a year now and I'm ready to give it my all!
HS curl
45x10,70x6,90x18rp + 10 sec static hold
rope hammer curl
32x19rp 10 sec static hold
bicep stretch
bdwt. x 30 deep breaths
Life Fitness calf press (DC style)
230x11
Sumo leg press on Nautilus leverage machine
490x15
hamstring stretch
135x30 deep breaths
hack squat
4 1/2 plates per side x 11, 3 plates per side x 20
quad stretch
25x60 deep breaths
Done! This is going to take some getting used to! Quite a pump! I'll beat the log book on this one next time!
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Post by youngblood on Mar 2, 2009 18:50:02 GMT -5
Good luck with it Joel....I looked into it, and still remain a non-convert. If it works for you, more power to ya! I'm still a P/RR/S guy myself, get plenty out of that!
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Post by mrky03 on Mar 2, 2009 20:14:21 GMT -5
Thanks YB, I love Max ot training but I've decided that at my age I probably need to look at doing a higher rep range. Plus I need a change of pace. DC is short, basic and intense which is the way I've always made my best gains.
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Post by fit on Mar 2, 2009 20:36:38 GMT -5
Are you on restricted cals/pre-contest? Be interesting to see how you feel, bud.
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Post by intenceman on Mar 2, 2009 20:56:11 GMT -5
This should be interesting! I think you will make good gains, at least on the change factor, keep us updated!
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Post by RUBICON19 on Mar 2, 2009 22:08:32 GMT -5
Yeah Buddy! This is GREAT!
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Post by masterschamp on Mar 3, 2009 10:17:56 GMT -5
Go for it, Joel....I'll be following your journal closely!
Keith
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Post by mrky03 on Mar 3, 2009 15:42:56 GMT -5
Are you on restricted cals/pre-contest? Be interesting to see how you feel, bud. No, I won't be dieting for about 5 more months. I'm going to try to make some improvements in that time though. Believe me I'm eating plenty! I'm at about 211 right now. |
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Post by mrky03 on Mar 4, 2009 17:32:55 GMT -5
HS incline press
1 plate per side x 10
2 plates per side x 6
2 1/2 plates per side x 4
3 1/2 plates per side x 11 rp
I was maybe a tad too heavy on these today but I'm not used to this machine.
chest stretch
65x60 sec.
I need to go heavier on this next time. Painful as hell anyway!
dumbbell press
80x15 rp
delt stretch x 60 sec.
I'm really starting to feel it at this point!
reverse grip bench press (Smith machine)
2 plates per side x 15 rp
tricep stretch
65 x 65 sec.
I'm really feeling it now!
HS pulldown
3 plates per side 20 rp.
My left lat insertion right up under my arm started aching right away on these. I pulled it last week deadlifting. I went to my chiropractor yesterday and he told me it wasn't serious, something about poping a fiber? Anyway he gave me an adjustment and I felt better.
I warmed up on dead lifts, psyched up for a good effort on these today but it just wasn't to be my lat was aching pretty good by this time so I just called it a day.
Other than that it was an awesome workout! On the up side I don't think I injured myself any further, I just need to let it heal.
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Post by RUBICON19 on Mar 4, 2009 21:17:11 GMT -5
Nice job Joel. The chest stretch is BRUTAL uh? You should see what its like after a DB flye widowmaker.. OMG!!
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Post by youngblood on Mar 4, 2009 23:57:04 GMT -5
How are you liking the overall workouts? Are you really sore, or more than usual after your regular type workouts, more so using DC?
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Post by Roger on Mar 7, 2009 6:37:19 GMT -5
DC training, looks like a perfect fit for you Joel. Great job
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Post by RUBICON19 on Mar 9, 2009 21:11:10 GMT -5
Where did you go Joel? You know that you cant leave without passing by all of us first, right?
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Post by youngblood on Mar 9, 2009 22:01:11 GMT -5
Yeah Joel!!! I stayed up all night awaiting a response from you...you can't do me like that. It ain't cool man!
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Post by mrky03 on Mar 10, 2009 18:37:23 GMT -5
Sorry guys! I'm resting my shoulder this week. I tweaked something in my upper lat, right up under my left armpit and any kind of lat pulldown or deadlift aggrevates it! The reason I said shoulder is my rear delt or under my rear delt was aching like crazy for the last 3-4 days! Could be rotator cuff maybe?? Any way it feels better today. I'm going to go ahead and rest it until Monday. Just want to put this thing behind me before it turns into something chronic! Which is what I normally do! I really don't know why this came up in the first place, kind've a strange injury!
To answer your question YB, I really didn't get anymore sore than usual.
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Post by RUBICON19 on Mar 10, 2009 21:16:45 GMT -5
Ahhh. Ok. Take care of it Joel. We NEED you back!
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Post by Roger on Mar 12, 2009 4:35:56 GMT -5
Ahhh. Ok. Take care of it Joel. We NEED you back! I'll second that!! |
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Post by nwtrnr on Mar 21, 2009 14:31:18 GMT -5
If it's your rotator cuff rest it alot ice and heat it. I use a warm up with very light dumbells in criss-cross motion to stretch and rehab my rotator cuff muscles, I tore it up in a bad car wreck and it is chronic, the lifting helps, also inversion, this was the most effective exercise out of the ton of them I tried. Hope to see you back to posting soon!
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Post by mrky03 on Apr 14, 2009 17:56:54 GMT -5
Ok guys I'm posting again! I've been training hard these past few weeks despite what turned out to be minor injurys.
I've put the DC training on hold for a while, not to say I won't give it a go later on!
Yesterday's back workout........
pulldowns ( the kind where you lean back and pull the bar to your chest)
240x6,6
seated cable row
275x6,6
bent over row
280x6,5
shrugs
405x6,6,5
My back just blows up from this workout! I've been using NANO Vapor pre workout plus Nytro Whey Extreme (its got AKG in it) pre and post workout. Let me tell you this is the most potent supplement combo I've ever used! I just start blowing up from the first set!
Max OT cardio
Recumbent bike, 16 min. intervals level 14, 180 cal.
I've put on a little more fat than I intended this winter so I'm cutting back a little before it gets outta hand! Bdwt. 213
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Post by mrky03 on Apr 14, 2009 18:02:47 GMT -5
standing calf raise
370x8,8
seated calf
5 plates x 8,7
rotary calf
250x10
seated military press
215x4,3
These have been going well but were a little heavy today.
seated dumbbell press
100x5
lateral raise
50x6,6
seated rear delt raise
55x6,6
20 min treadmill, 10% incline 3.5 mph. (This felt like a piece of cake compared to what I've been doing!)
I'll start posting my diet next week.
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