DFD

After the expected, yet unfoturnate, take over of my last thread, here goes a new one...

My six workouts will be as follows (until I stall on an exercise for too long and need to switch it out):

A1) incline smith press, dumbbell shoulder press, dip, wide-grip pulldown, deadlift.

B1) barbell curl, hammer curl, standing calf raises, glute-ham raise, leg press.

A2) dumbbell flat bench press, barbell seated military press, close-grip bench press, hammer strength pulldown machine, barbell bent-over row.

B2) preacher curl, barbell reverse curl, donkey calf raise, lying leg curl, back squat.

A3) hammer strength flat bench press, smith machine seated military press, ez-bar skull crusher, close-grip chin-up, t-bar row.

B3) dumbbell curl, pinwheel curl, seated calf raise, machine hack squat, barbell romanian deadlift.

Figure I'll log every other week, since that will make it easiest to directly compare workouts... I may calculate total poundage moved for each lift too, since DC is supposed to be all about beating your last workout.. I don't want to be adding weight to the bar each week while performing less reps and losing a total amount of work performed.

Someone will slip up and I'll find a way to slide some nasty stuff in here. Like a sterotypical 80's high school principal from a John Hughes movie. "I'M WATCHING YOU SAWCE!"

Week 1
A1)
Smith Incline Press: 235x 8,3,2. 13 reps.
Dumbbell Shoulder Press: 55x 17,7,3. 27 reps.
Dips: 25x 15,5,5. 25 reps.
Pulldown: 150x 15,5,4. 24 reps.
Deadlift: 335x 9.

B1)
Barbell Curl: 85x 18,7,5. 30 reps.
Hammer Curl: 40x 21.
Standing Calves: 195x 10.
Glute-ham Raise: Bodyweight x 15,8,7. 30 reps.
Leg Press: 720x 4.
Leg Press Widowmaker: 360x 25.

A2)
Flat Dumbbell Press: 70x 21,7,4. 32 reps.
Seated Military: 135x 9,2,1. 12 reps.
Close Grip Bench: 155x 8,4,3. 15 reps.
Hammer Pulldown: 90x 20,8,6. 34 reps.
BB Row: 185x 10.

B2)
Preacher Curl: 80x 20,8,6. 34 reps.
Overhand Barbell Curl: 50x 22.
Donkey Calve Raise: 120x 8.
Laying Curl: 100x 20,8,6.
Squat: 245x 8.
Squat Widowmaker: 135x 20

A3)
Hammer Press: 230x 10,12,fail. 12 reps.
Smith Military Press: 155x 11,4,3. 18 reps.
Decline Skull Crushers: 60x 20,10,8. 38 reps.
Close Grip Chin-up: Bodyweight x 13,5,2. 20 reps.
T-Bar Row: 130x 12.

B3)
Dumbbell Curl: 40x 15,6,8. 29 reps.
Pinwheel Curl: 25x 22.
Seated Calves: 90x 12.
Hack Squat: 320x 10.
Hack Squat Widowmaker: 180x 20.
Stiff Leg Deadlift: 185x 15.

No talk?

wap wrote: ↑Tue Oct 03, 2017 2:40 pm No talk?

Desertbreh wrote: ↑Tue Oct 03, 2017 2:48 pm

wap wrote: ↑Tue Oct 03, 2017 2:40 pm No talk?

Get huge or go home, Ron.

Quote fail.

Big Brain Bradley wrote: ↑Tue Oct 03, 2017 3:22 pm

wap wrote: ↑Tue Oct 03, 2017 2:40 pm No talk?

I was going to take a picture of MY gym log and post it up here but I didn't have my phone handy.

Tarspin wrote: ↑Tue Oct 03, 2017 11:10 pm I was going to take a picture of MY gym log and post it up here but I didn't have my phone handy.

Meso 2
A1)
Smith Incline Press: 235x 9,3,2. 14 reps.
Dumbbell Shoulder Press: 60x 15,4,1. 20 reps.
Dips: 30x 16,4,1. 21 reps.
Pulldown: 157.5x 13,5,4. 22 reps.
Deadlift: 345x 8.
Deadlift: 345x 5. (I was supposed to go lighter this set)

B1)
Barbell Curl: 90x 14,6,5. 25 reps.
Hammer Curl: 45x 15.
Standing Calves: 195x 12.
Glute-ham Raise: 5x 11,6,5. 22 reps.
Leg Press: 720x 8.
Leg Press Widowmaker: 380x 27.

A2)
Flat Dumbbell Press: 75x 17,5,3. 25 reps.
Seated Military: 135x 9,4,3. 16 reps.
Close Grip Bench: 160x 10,4,2. 16 reps.
Hammer Pulldown: 105x 15,6,4. 25 reps.
BB Row: 195x 12.

B2)
Preacher Curl: 90x 18,7,5. 30 reps.
Overhand Barbell Curl: 55x 23.
Donkey Calve Raise: 120x 10.
Laying Curl: 120x 13,6,5. 24 reps.
Squat: 255x 8.
Squat Widowmaker: 145x 20

A3)
Hammer Press: 230x 12,1,fail. 13 reps.
Smith Military Press: 165x 13,4,3. 20 reps.
Decline Skull Crushers: 70x 19,7,6. 32 reps.
Close Grip Chin-up: 5x 12,5,3. 20 reps.
T-Bar Row: 135x 14.

B3)
Dumbbell Curl: 45x 13,6,6. 25 reps.
Pinwheel Curl: 30x 23.
Seated Calves: 95x 12.
Hack Squat: 340x 10.
Hack Squat Widowmaker: 200x 20.
Stiff Leg Deadlift: 195x 15.