0311 Journal

[0311]

I'm going to take PT-Aaron's suggestion and post up a journal here. Almost two months ago I tore my left pectoralis (minor tear). After a few weeks off, I started back up with some full body work three times a week a la HST. IMO a perfect program to get back in the gym with, and especially good to rehab an injury with. After about a month, I started lightly building back up my chest with reps around 15-20. Now I'm good to go and a few days ago started my DC training routine. I have not been trained by anyone with this program. Luckily I was a member of IM back when the stickies were still up, and this program isn't hard to figure out like some make it out to be.

A1)
Chest: Incline Dumbbell: 15-20 RP
Shoulders: Paramount Press: 14-20 RP
Triceps: Weighted Dips: 15-30 RP
Back Width: Pulldowns: 15-20 RP
Back Thickness: Barbell Rows: 2 x 10-12

B1)
Biceps: Incline Dumbbell Curls: 15-20 RP
Forearms: Reverse Curls: 1 x 12-18
Calves: Straight-Leg Hammer: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Lying Leg Curls: 20-25 RP
Quads: A2G Back Squats: 1 x 4-8; 1 x 20

A2)
Chest: Incline Smythe: 15-20 RP
Shoulders: Seated Dumbbell Press: 15-20 RP
Triceps: Skullcrushers: 20-30 RP
Back Width: Reverse Grip Pulldowns: 15-20 RP
Back Thickness: Deadlifts: 1 x 6-8; 1 x 3-4


B2)
Biceps: Barbell Curls: 15-20 RP
Forearms: Hammer Curls: 1 x 12-18
Calves: Donkey Calves: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Seated Curls: 20-30 RP
Quads: A2G Front Squats: 1 x 5-8; 1 x 20

A3)
Chest: Decline Dumbbell: 15-20 RP
Shoulders: Behind the Neck Smythe Press: 15-20 RP
Triceps: Rev. Grip Bench: 11-15 RP
Back Width: Rack Chins: 15-20 RP
Back Thickness: Rack Deadlifts: 1 x 6-8, 1 x 3-4

B3)
Biceps: Wide Grip Cables: 15-20 RP
Forearms: Pinwheel Curls: 1 x 12-18
Calves: Seated Calves: 12 DC reps, 10 sec. stretch between reps
Quads: Leg Press: 1 x 8-10; 1 x 20
Hamstrings: SLDL: Sets x 6, adding 10 pds. until can’t do anymore without rest. (Trying for 4 + sets)

I've done this type of training before with great success. Before this program, I completed two back to back volume phases of Bill Starr's 5x5 which is the next best program to this one IMO. Anything that has you A2G squatting three times a week kicks ass. :headbange My current maxes after Bill Starr's 5x5 are:

Bench: 405 x 2 (raw)
A2G Squat: 355 x 3 (raw)
Deadlift: 440 (3 x 3) (wrist straps, raw)

Unfortunately, my pec tear kept me from lifting anywhere near those maxes for two months, so now it's time to start over again and build back up to those numbers (minus anything to do with flat bench). :eviltongu

Edit: In case anyone's curious, my pics are found here

[0311]

Monday

Incline Dumbbell: 80 [17, 6, 4] 27 RP (static) [too light? ]
Paramount Press: 195 [12, 6, 4] 22 RP (static)
Dip Machine: 195 [15, 7, 5] 27 RP
Pulldowns: 240 [13, 6, 3] 22 RP (static)
Barbell Rows: 225 [2 x 12]

* After each exercise, a 1 minute loaded stretch.

- Definately underestimated the incline dumbbell and dip machine. The incline press was underestimated because it was my first day using free weights coming off my tear. Felt terrific though. Surprising that I just kept on going. I thought I'd hit positive failure on about 12-14 reps..Especially since I was using a pretty decent negative on each rep. I also turn the weights inward slightly to go as far down as possible. I did NOT want to do weighted dips this time because I wanted to limit the use of my lower pec. It's more mental than anything because my pec is 100%. Good first day, and I'm sore as shit.

Postworkout: I had my 2 scoops of wms and cee, then 20 minutes later I had 3 scoops of whey isolate in water. 45 minutes there after on my way to work I ate one of those small tubs of cottage cheese, and so on and so forth.

[0311]

Tuesday: Thirty minutes of low intensity, long duration cardio [light jog] as soon as I woke up. Just took some BCAA's and took off. I have the night shift tonight so this was done in the afternoon. I took it easy on the cardio today since I have A2G squats tomorrow, which is IMO my most important lift.

[irongirl]

Cool journal. I love training DC. I can't wait to do it again!! Good luck with it.

[PTAaron]

Great journal!

[goes4ever]

your a strong mofo

[0311]

Thanks a lot guys!

Wednesday

Incline Dumbbell Curls: 50 [13, 6, 3] 22 RP (pulses)
Reverse Curls: 70 [1 x 19]
Straight-Leg Hammer: 6 plates [12 DC]
Lying Leg Curls: 110 [15, 8, 5] 28 RP (static)
A2G Back Squats: 285 [1 x 8], 225 [1 x 20]

* After each exercise, a 1 minute loaded stretch.

- Strong day. Incline curls weren't too bad. Instead of statics afterwards, I did pulses since my arms were toast. I basically just did fast 1/4 reps until I couldn't hold on to the dumbbells. Reverse curls were standing with the ez curl bar and they were too light this time. A2G squats was good to go. I haven't lifted heavy for over a month and a half, so it was nice to start building back up. The 225 lbs was balls to the wall!! A2G of course. I just tried to take my time and somehow get through it. After 16 reps, I had to rest the bar for 4 breaths, then I trucked on and finished.

[0311]

Friday

Low Incline Smythe: 255 [14, 4, 3] 21 RP (static)
Seated Dumbbell Press: 70 [13, 4, 3] 20 RP (pulses)
Skullcrushers: 60 [15, 8, 5] 28 RP
Rev. Grip Pulldowns: 220 [13, 5, 3] 22 RP (static)
Deadlifts: 315 [1 x 8], 365 [1 x 4]

* After each exercise, a 1 minute loaded stretch.

- The incline smythe was pretty tough. Pecs are killing me today. Seated dumbbell was a lot lighter than what I normally used to do since now they are following my chest rest/pause. I'll say that without rest/pausing chest, I was able to do 105's for 10 reps no problemo, all the way down till they sit on my shoulders..All the way up. So it's easy for me to say how draining a single rest/pause working set is! I seemed to only have trouble with the last 1/3 headed to lockout. It makes sense. For the pulses, I just busted out as many half reps as possible till my hands cannot hold on any longer. I prefer pulses for most dumbbell exercises because it just focuses better IMO on overloading your muscle vs. burning out my triceps. By the time I got to deadlifts, I thought I was going to die. My legs are still sore, but they didn't seem to affect me too much with deadlifting. I could've gotten a few more, but I didn't want to kill myself for the first week of DC training.

[Matt76]

great looking workout keep it up

[0311]

Thanks Matt!

Sunday

- 30 minutes low intensity, long duration jog (about 3 miles).

[0311]

Monday

Barbell Curls: 115 [14, 6, 4] 24 RP (pulses)
Hammer Curls: 55 [1 x 14]
Donkey Calves: 215 [12 DC]
Seated Leg Curls: 165 [17, 8, 5] 30 RP (static)
A2G Front Squats: 225 [1 x 8]; 165 [1 x 20]

* After each exercise, a 1 minute loaded stretch.

- Good day. After I finished barbell curls, I opted for some pulses vs. doing statics. I actually did pulses for around 20 half reps, then fought through a 8 second static. Hammer curls were done with my back against the wall. Next time I'm going to try to get my 18 reps. A2G front squats were done with my heels elevated on 10 lb plates. The first set wasn't too hard, but the widowmaker was a killer. After the 15th rep, I had trouble trying to keep the bar high and balanced on my deltoids cause of all the sweating. Last three reps were super slo' mo'. Those five exercises took me about 60 minutes to finish.

[PTAaron]

Workouts are looking great man! Making me wish I could get in the gym and get going on my program again!!

[0311]

Thanks PT..You'll be showing me up soon enough!

[0311]

Wednesday

Decline Dumbbell: 80 [14, 7, 5] 26 RP (static)
Behind the Neck Smythe Press: 205 [14, 5, 3] 22 RP (static)
Rev. Grip Bench: 225 [12, 6, 3] 21 RP (static)
Rack Chins: 20 [14, 5, 3] 22 RP (pulses)
Rack Deadlifts: 365 [1 x 8], 405 [1 x 4]

* After each exercise, a 1 minute loaded stretch.

- Sweet job in the gym today. Mentally, I was a little scared to do some direct pressing where my pec tear was so I kept it of course lighter than I could do. I used a slight decline. My reps were all very slow and controlled. I planted the dumbbells deep into my arm pits for every rep. I switched front press to behind the neck because I hate doing something with a fixed plane of motion to the front. I'm used to having a lot of ROM with standing military presses, so I wasn't impressed with the smythe. Solution: Behind the neck, which doesn't need a whole lot of range. Rev. grip bench I haven't done in a long time, but IMO one of the best triceps exercises out there. For these, I used a slight incline, mainly to protect my chest. Rack chins were harder than I remember, but the elongated negative was awesome. I used a 20 lb ez curl bar on my lap. Rack deads were still below my knees. I could've gone heavier, but work has me doing a intense obstacle course on Friday.

[PTAaron]

Nice job 0311! I love reverse grip bench for triceps too... great exercise!