G4E's Workout log

goes4ever

goes4ever

Joined
Sep 11, 2004
Messages
6,655
Ok , I am starting a fresh log. I am playing around with some DC type training, and I want to see how I react to it. I am still leaning out and am gonna slowly add protein till I get up to 450g range per day. I am now using 300g while leaning out. Ok today's workout:

DB curls
2 warm up sets
35's x 15 workset

Hammer curls
35 x 8
35 x 12

pull thru's
105 x 10
110 x 10

box squat
135 x 10
185 x 10
225 x 8
255 x 10 workset (beat last week)

extreme stretching DC style

I do not have a ton of equipment, so that is the one thing that may inhibit this style of training, I will do my best with what I have
 
I'll help you out g4e...PM me what you've picked for your exercises.
 
High incline bench
135 x 10
135 x 10
195 x 6+2+1=9 RP workset

military press
105 x 10
105 x 10
145 x 6+2+1=9 RP workset

dips straight up and down for tri's
bdywt x 15
bdywt x 11

wide grip pulldowns
165 x 10
185 x 10
205 x 7+4+1=12 RP workset

extreme stretching DC style

I started taking 4-5g of taurine a day because of an article brooklynjuice posted on IA's board and the pumps I have been getting are unreal, they almost hurt they are so tight
 
buffness said:
looking good..a little more volume then your used to huh ;)
Click to expand...

huh??? more volume? no why would you say that? This is damn close to what I was doing with IA, 11 sets for whole workout. Not sure why you say that
 
BB curl
45 x 10
45 x 10
90 x 8 workset

hammer curls
35 x 8
35 x 12

SLDL
135 x 8
135 x 8
185 x 10 workset

Box Squat
135 x 10
185 x 10
260 x 9 workset

DC extreme stretches
 
buffness said:
the rep range is difference...meaning more volume :)
Click to expand...

well I can say this much, it feels a lot safer having the workset in the 8-10 rep or higher range. before I was going max out 2-3 reps on everything, and I just felt like I was waiting for an injury to happen. I like this way much much more. The stretching is unreal. It hurts so bad, but it feels good.........hard to explain, seems to really help with recovery
 
good luck! you change workouts and diets more than hookers change g-strings bro...;)
 
7/26 upper body

incline DB press
50 x 8
50 x 8
75 x 12 workset, beat last workout

military press
105 x8
105 x 8
145 x 6+2+2=8 rest pause workset

CGB
bar x 15
135 x 8
185 x 4+2+2=8 rest pause workset

rack deads
135 x 10
205 x 10
275 x 8 workset
first time I EVER did rack deads and the movement was VERY un-natural feeling to me, gonna take awhile to get used to it. I felt very weak on it, It was hard to get started, could not get any drive from my legs, just plain awkward to me

DC extreme stretches after every muscle group
 
BB curl
45 x 10
45 x 10
90 x 9 workset

Hammer curl
35's x 10
35's x 12

pull thru's
110 x 10
110 x 10

box squat
135 x 20
205 x 10
260 x 9 workset

extreme stretching between different muscle groups

AB work
 
how often will you be changing movments? Going by progress, or do you have a set format?
 
7/30
incline press (went light today, got a shoulder bugging me)
bar x 20
135 x 10
155 x 8+4+2=14 rest pause

smith military press
95 x 10
115 x 10
145 x 6+3+1=10 rest pause beat last workout

bdwt dips
x 12
x 12

rack deads
135 x 10
205 x 10
275 x 8

extreme stretches
 
incline press (went light today, got a shoulder bugging me)
Click to expand...

Did you hurt your shoulder working out?

I have never tried rack deads...anyone got a link to a diagram/video so I can see how it's properly done? And do most people do one or the other, or alternate rack deads with regular ones?
 
not sure what I did to be honest, it is not really a shoulder injury, I am not sure what to call it, it is between my shoulders and base of my neck. I have had trouble with it for probably a yr or better. It get better then flairs up again

I am gonna alternate rack deads and full range deads
 
8/2

BB curls
45 x 10
45 x 10
90 x 9 workset

Hammer curls
35's x 10
35 x 11

SLDL
135 x 10
135 x 10
195 x 10 workset (beat last week by 10lbs)

Box Squats
135 x 10
135 x 10
200 x 20 workset

extreme stretches
 
how are you liking the extreme stretches? Started doing them last week and man do I feel better the next day..
 
buffness said:
how are you liking the extreme stretches? Started doing them last week and man do I feel better the next day..
Click to expand...

they hurt like a bitch but I feel a million times better doing them, I am getting no soreness the next day at all, I believe they really help a lot
 
incline bench
bar x 10
95 x 10
135 x 10
185 x 4+2+1 rest pause workset

military press
95 x 10
115 x 10
150 x 6+2+1 rest pause workset

CGB
95 x 10
115 x 10
185 x 6+2+1 rest pause workset

deadlifts
135 x 10
225 x 10
315 x 11 workset............bday cake must have give me some extra energy :)

extreme stretches
 
DB curls
2 warm ups
45's x 8 workset

hammer curls
35's x 10
35's x 11

SLDL.....starting to get the hang of them
135 x 10
175 x 9
205 x 8 workset

box squat
135 x 10
185 x 10
200 x 21 workset

extreme stretches
 
looking pretty solid. Good ol' 20 rep squats...nothing like them :)
 
might only be with 200lbs but at about rep 17, I get pretty light headed, legs are shaking, they are a bitch for sure :devil1:
 
incline DB bench
45's x 10
45's x 10
80's x 11 workset new PR for me :headbange

military press
105 x 10
105 x 10
150 x 6+4+1 rest pause workset

dips
bdywt x 18
bdywt x 12

wide grip pulldowns
125 x 10
190 x 10
190 x 10

extreme stretches
 
BB curls
45 x 10
55 x 10
90 x 9 workset

Hammer curls
35 x 10
35 x 12

SLDL
135 x 10
135 x 10
205 x 12

Box Squats
135 x 10
185 x 10
205 x 20

Ab work

Extreme Stretches
 
saturday workout not posted cause I woke up felt like ass, had a slight temp, so I went back to bed. Sunday I did the deadlift session and had no energy left for anything. Which totally wore me out. I am still sore today and it effected today's workout
 
BB curls
45 x 8
45 x 8
90 x 10 workset

hammer curls
35's x 10
35's x 11

pull thru's
110 x 10
110 x 10

SLDL
135 x 8
185 x 8
205 x 9

extreme stretches

no squats, my legs had no gas left in them at all after sundays deadlift incident............... :mad:
 
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