finally in the gym again...

[jsonbrent]

Ok...so i moved up to Canada 8 months ago and finally got back into the gym today....I had been just doing a half-assed home workout with dumbells so the weights I pulled today are pretty low....but I was satisfied.....I bumped up my protein intake to 400 grams a day and my carbs are sittin at about 300 per day......

flat bp 4x12 135 to 185
incline bp 3x12 135 to 185
incline db press 3x10 45lb db's to 75 lbs for my final set
cable cross-overs 3x10 35 lbs to 55 lbs
dumbell pullovers 2x12 55lb and 65 lb
pushups 2x failure

close grip bp 3x10 115
skullcrushers 3x10 75lbs
close grip pushdowns 3x12 pyramid from 40-75
overhead extensions 3x12 40lbs to 60 lbs

	protein

[jsonbrent]

Back/biceps day

chins ( warmup ) 1X16
bent bb rows 4x10 135 lbs to 225lbs
lat pull down 3x12 110 to 180lbs
1 arm dumbell rows 3x10 50 to 80lbs
deadlifts 3x10 135 to 305lbs

bb curls 4x10 50 to 125 lbs
standing alt db curls 3x10 35 to 45 lbs
21's 100 lbs ( killer.....was using body english at the end )

feeling great....gotta go to work now and bust my ass all day....!@#$%

[jsonbrent]

delts....

behind the neck bb press 4x10 115 to 135 lbs
upright rows 4x10 135-185
side lats 3x10 15-40 lbs
bent laterals 3x10 20-40 lbs
bb shrugs 3x12 135-225lbs
db shrgs 3x12 140-200lbs

no more behind the neck presses......i leaned my neck forward during the positive of my kast set and its sore as hell now......guess that'll teach me to keep my form better

[jsonbrent]

legs...

squats 4x12 135-185lbs
leg extensions 4x10 90-130lbs
leg curls 4x10 100-140
weighted lunges 2x10 100lbs
standing calf raises 2x15 225lbs
seated calf raises 2x15 90-135lbs

legs are feeling xtra weak.....been way too long since ive done a good leg workout.....need to put them as a priority...maybe try the 5x5 routine in a few weeks....get them growin again.......

[jsonbrent]

k....so I used the 5x5 training for the past 2 weeks or so......strength went through the roof......repping out at incline bp with 225 for 5 reps......squat went up a tad but I havent been hitting legs that hard.....deadlift went up to 365 for reps........been using the xtreme stretching from dc....seems to be working out well......guess I will know for sure in another month or so...of course this could all just be muscle memory and because I just started hitting it hard again.....cheers all...and go STARS!

[jsonbrent]

holy fack its been a long time since i updated ( not like many gve a shit, but i like to post anyways ). so I hve been doing quite a bit of volume lately and its worked to a certain extent.......bt I have been reading up on dc the past week or so and I thought I would give it a "real" try. So I shall keep my own dc journal trackin my progress.....today was bb curls 2 warmup sets 1 working set w/ 115 for 14 straight reps, rp 4 reps with 6 second negatives, rp 2 reps with 10 second neg, hammer curls 1 warmup set, 1 straight set of 20 w/ 45 lb db's, seated calf raises, 1 warmup then 18 reps with 4 plates., ...10 second negatives on all reps, smith squats, 3 warmup sets, 1 working set of 275 14 reps, rp 4 reps w/ neg., rp 2 reps w/ 10 sec negative to finish, leg curls 1 warmup, 1 working set @ 160 for 18 agonizingly slow reps......i think I am doing it right....lol.....did all the extreme stretching....feeling good.....i think i'm gonna like this dc....got it all done in less than 45 minutes.....

[jsonbrent]

so its cardio time.....havent done cardio in like 3 years...no need to....but since I'm only training 3 days a week on dc I should add a bit of it in....so 30 minutes every day I'm not training at loooooooow intensity, heart rate between 130-140.....cardio sux

[jsonbrent]

yesterday was dc a day......smith bp's 3 warmups....1 set 225 x 12 rp 4 rp 3 widowmaker 205 x20 ( felt really light...need to bump up weight ) seated db press 2 warmups 1 set 70 lb db's 7 rp 3 rp 2....close grip bp 2 warmups 185 x 10 rp 6 rp 4 ( need to bump up weight ).....lat pulldowns 2 warmups 1 set 190 8 reps rp 3 rp 2 ....dl's 2 warmups..1 set 315 for 10.....1 set 365 for 6......today my back, chest, shoulders and tri's feel shredded....lovin it.......

[jsonbrent]

straight bb curls 2 warmups 1 working set with 125x7 rp 3 rp 2 hammer curls 1 warmup 1 work set 55x18 standing claf raises 1 warmup 1 work set 225x15, leg press 2 warmups 1 work set 300 x 9 rp 4 rp 3 widowmaker leg ext 130 x 20, sldl 1 warmup 1 workset 155x6rp4rp1......

[jsonbrent]

incline smith bp...2 warmups 225x8x4x3 15 sec static hold widowmaker 205x18, military press 2 warmups...205x6x3x2. trcep pressdowns 2 warmups 120x14, chins 10 x 10 x 8, bent bb rows, 2 warmups...225x7x4x2......feelin pretty good....had to miss yesterday due to my piece of shit car so today was a makeup day......