Underdog's training Journal

[Underdog]

First I did my measurements...
Arms: 16.5"
chest: 49.5"
Waist: 42"
Forearms: 13.5"
thighs: 24.5"
Calves: 17"

My current weight is 262 lbs.

Trying out DC training as I read on intensemuscle.com and mags

20 minutes of cardio to start out with

Monday Night work out
Incline smith press:
155lbs. x 8
175lbs. x 8
205lbs. x 12 rest/pause style

Military Smith Press:
105lbs. x 8
125lbs. x 8
150lbs. x 13 rest/pause style

Close grip Smith press:
105lbs. x 8
125lbs. x 10
155lbs. x 16 rest/pause style

Deadlift:
205lbs. x 10
255lbs. x 6
305lbs. x 8

Underhand Pulldowns:
90lbs. x8
110lbs. x 8
130lbs. x 8

Thursday night workout

20 minutes of cardio to start off with

Squats:
95lbs. x 8
145lbs. x 10
195lbs. x 20 "widowmaker"

Dumbbell Hammer Curls:
30lbs. x 10
40lbs. x 8
50lbs. x 5

Lying Leg Curls:
90lbs. x 8
110lbs. x 6
130lbs. x 8 rest/pause style

Barbell Smith Drag Curls:
65 lbs. x 8
115lbs. x 8
165lbs. x 12 Rest/pause style

Leg Press Toe Presses:
180lbs. x 8
230lbs. x 12
280lbs. x 20

Please let me know what you think of how I am doing so far, for I have never really posted anything near or at all like this.

[Matt76]

it's late now, but I will look more later

Just wanted to say good to have you here

[goes4ever]

nice looking workout bro

[KC Lifter]

Check out PTA's journal he does DC training and you can see where you need to make changes.

For me the weight and reps you're using for warmup is a little high. I just do a couple maybe 3 sets for warmup only 2-3 reps last warmup set with around
70% of workset weight.

[Underdog]

Week 2 start off!

Underdog's training week 2

20 minutes of cardio

In the order I did them

Front wide grip pulldowns:
100lbs. x 10
120lbs. x 8
140lbs. x 14 rest/pause style

Flat bench press (smith machine):
215lbs. x 8
235lbs. x 6
255lbs. x 13 rest/pause style

Medium grip upright rows:
95lbs. x 8
115lbs. x 6
145lbs. x 9 rest pause style

Rack Deadlifts:
245lbs. x 10
295lbs. x 6
325lbs. x 10

Incline bench lying tricep extensions:
50lbs. x 10
70lbs. x 10
90lbs. x 15 rest/pause style

My god, am I going to be sore and loving it in the morning....

[Underdog]

training week 2 part 2

weight 259 lbs (lost 3 lbs.)

cardio to start off with for 20 minutes

in the order of the exercises

Sumo leg presses:
230lbs. x 15
280lbs. x 15
330lbs. x 20

seated dumbell curls:
40lbs. x 6
35lbs. x 8 ( yess I ddi the 35's second because I thought 40 were a bit much)
45lbs. x 12 rest/pause style ( I had some motivational music for that)

Hack squats:
260lbs. x 8
270lbs. x 8
290lbs. x 20 "widowmaker(?)"

Barbell wrist curls:
65lbs. x 20
85lbs. x 15
95lbs. x 15

Machine calf raises:
195lbs. x 15
210lbs. x 20
250lbs. x 25

My arms are very sore ( which I take as that I have really worked them), but my legs don't bother me at all really...

[Underdog]

Week 3 part 1

lost some weight.. now 259 lbs...

Cardio start off 20 minutes

T-bar rows:
70lbs. x 12
95lbs. x 10
130lbs. x 13

Hammer Strength chest machine:
230 lbs. x 8
240lbs. x 8
255lbs. x 15 rest/pause

Machine Dips:
80lbs. x 12
120lbs. x 12
160lbs. x 15 rest/pause

Shoulder press:
115lbs. x 8
125lbs. x 12
130lbs. x17 rest/pause

Close grip pulldowns:
110lbs. x 10
130lbs. x 8
150lbs. x 15 rest/pause

[Jibbs]

looks good man, keep it up

[wildman1717]

Underdog, with the above measurements, what is your height?

[Underdog]

I am 5'11 3/4". so basically 6', Might I ask, why do you ask that?

[Matt76]

keep it up bro looking good

[Underdog]

ok.. I kinda took two weeks off because my shoulder was bother me something fierce. My fingertip were having the pins and needles effect.

weight 262
10 mins of fast walking...

flat bench press:
220x10 +5lbs +2reps
240x8 +5lbs +2reps
260x15 rest pause style +5lbs +2reps(from last time I did this exercise)

deadlifts:
215x10 +10lbs +2reps
265x8 +10lbs +2reps
315x6 +10lbs -2reps

medium grip upright rows:
105x8 +10lbs same amount of reps
125x6 +10lbs same amount of reps
150x8 rest/pause style +5lbs -1rep (from last time did exercise)

incline tricep extensions:
60x12 +10lbs+2reps
80x10 +10lbs same amount
100x13 rest/pause +10lbs -2reps (from last time I did exercise)

wide grip pulldowns:
110x12 +10lbs +2reps
130x10 +10lbs +2reps
150x14 rest/pause +10lbs same amount (from last time I did exercise)

my shoulder is a little sore as I type this....

[irongirl]

Be very careful with that shoulder. I had a shoulder injury this year and it was a bitch to get over. Shoulders are not very forgiving.

How old are you?

[Underdog]

I turn 30 on october 15th

[Underdog]

tonight's fun events....

weight 262lbs

in order that I did them..

squats
115x8
165x12
215x20 (widowmakers)

preacher curls
50x12
70x6
75x6 rest/pause

barbell wrist curls
70x20
90x10
95x15

Machine calf raises
210x25
230x25
270x25

Loving it!