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slaveboy1980
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« on: May 18, 2008, 05:52:53 PM » |
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ok, been almost gone from the boards for a few months. havent trained much or hard either (im usually very consistent, but been busy as hell etc), lately.
im gonna start training doggcrapp style, and here is the plan: (first 2-3 weeks will be a "break in" period)
A1
CHEST:incline db press
SHOULDERS:smith machine shoulder press
TRICEPS:skullcrushers
BACK WIDTH:chins
BACK THICKNESS:deadlift
B1
BICEPS:ez-bar curls
FOREARMS:reverse one arm cable curls
CALVES:calf raise in leg press machine
HAMSTRINGS: lying leg curl
QUADS: leg press
A2
Incline smith machine press
db shoulder press
close grip bench press
reverse grip pulldowns
db bench rows (lying on a bench)
B2
db curls
barbell wrist curls
seated calf raise
squat
romanian deadlift (= slightly bent knees)
A3
incline barbell press
shoulder machine press
dips (maybe...if shoulders feel ok)
behind the neck pulldowns
barbell rows
B3
machine preacher curls
hammer curls (DC calls these pinwheel curls)
calf raise holding a db
glute ham raises
leg press with one leg (left leg abit weaker than right..and i hate the hack squat machine....maybe do front squats instead...but if i do front squats i may have to change the order of the workouts and maybe replace barbell rows with a rowing exercise that doesnt fatigue the lower back)
this is not the final plan..will probably have to make some further changes.
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slaveboy1980
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« Reply #1 on: May 19, 2008, 02:44:44 PM » |
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light start (straight sets)
incline db press 1x14 50kg
smith machine shoulder press 1x16 90kg
skullcrushers 1x13 57kg
chins 1x15 bw(99kg)+15kg
deadlifts 1x9 180kg (havent done these in 4-5months..so taking it easy)
duration: 45min
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CQ
Competitors
Getbig V
Gender: 
Posts: 7038
TGT
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« Reply #2 on: May 19, 2008, 06:58:51 PM » |
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Good luck with your training... This has nothing to do with the thread, but I see you posting in kg not lbs. I always assumed you were American for some unknown reason. Where are you from if I may ask? [I am just being pokey  ] |
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MisterMagoo
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« Reply #3 on: May 19, 2008, 08:56:33 PM » |
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good shit dude. i've been wondering when you'd start a journal!
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slaveboy1980
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« Reply #4 on: May 20, 2008, 09:44:44 AM » |
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straight sets (SS) on everything
ez-bar curls 1x15 57kg
reverse one arm cable curls 1x15 21kg
calf raises in leg press machine 1x25 220kg
lying leg curl 1x16 50kg
leg press 1x25 320kg
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+3 sets of cable crunches supersetted with bw hyperextensions
duration: 50min
comment: another easy workout. next week ill do 2 sets of everything(2SS), week 3 ill start doing one rest pause set (1SS+1RP) and week 4 ill start using 2 rest pause sets (1SS+2RP).
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slaveboy1980
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« Reply #5 on: May 20, 2008, 09:48:25 AM » |
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Good luck with your training... This has nothing to do with the thread, but I see you posting in kg not lbs. I always assumed you were American for some unknown reason. Where are you from if I may ask? [I am just being pokey ] maybe im an american with a euro fetish?  |
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slaveboy1980
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« Reply #6 on: May 20, 2008, 09:53:13 AM » |
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good shit dude. i've been wondering when you'd start a journal!
yeah, i never tried this online journal thing. maybe ill get bored, maybe not. cant wait to start lifting heavy again! |
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natural al
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« Reply #7 on: May 20, 2008, 11:42:54 AM » |
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2 things:
dumbbell press's don't work with DC, once you get really going the DB's get to be too much of a pain in the ass to get up and get going for each rest pause....if you're hellbent on using them go for a higher rep range (25-30 rest paused). I went againts my better judgement and gave them a go awhile ago and it was fine for a bit but then I was regretting it bigtime.
hammer curls and pinwheel curls = not the same thing, I'll try to find something to explain the difference.
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nasser=piece of shit
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slaveboy1980
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« Reply #8 on: May 20, 2008, 02:54:37 PM » |
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2 things:
dumbbell press's don't work with DC, once you get really going the DB's get to be too much of a pain in the ass to get up and get going for each rest pause....if you're hellbent on using them go for a higher rep range (25-30 rest paused). I went againts my better judgement and gave them a go awhile ago and it was fine for a bit but then I was regretting it bigtime.
hammer curls and pinwheel curls = not the same thing, I'll try to find something to explain the difference.
1. im aware of the potential db problem. im gonna solve the problem by suspending the dumbells from chains. 2. i know the difference. the thing is that what dc calls pinwheel curls, me and many others call hammer curls. (doing them infront of the body). so im just being stubborn  by the way, i always liked reading your training log natural al. |
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slaveboy1980
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« Reply #9 on: May 22, 2008, 05:02:16 AM » |
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incline smith machine press 1x15 110kg
db shoulder press 1x12 or 13 42kg (per db)
close grip benchpress 1x14 100kg
reverse grip pulldowns 1x16 91kg ( i think...or maybe its 93..dont remember)
db bench rows 1x13 42kg (per db)
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PANDAEMONIUM
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« Reply #10 on: May 22, 2008, 10:39:47 PM » |
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Excellent lifts. At the risk of totally gaying up this thread, what are your PRs in the "big three"?
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slaveboy1980
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« Reply #11 on: May 23, 2008, 05:27:23 AM » |
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Excellent lifts. At the risk of totally gaying up this thread, what are your PRs in the "big three"?
bench press 192.5kg deadlift 290kg (never pushed it to 300kg cuz i was scared im pretty sure i could have gotten it) squat 260kg no belt, no bench shirts, but i did use straps on the deadlift cuz i got a weak grip (small hands). i dont bench press anymore, and i doubt i will attempt any max singels in the deadlift or squat ever again. |
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slaveboy1980
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« Reply #12 on: May 23, 2008, 05:35:20 AM » |
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i have decided im not gonna do DC training. instead im gonna use the DC 2 way split, (mon-wed-fri) but instead do more volume, 3-4 working sets per exercise. i think rest pausing is a great method to gain strength really fast but i gotta weigh that against the risk of injury so im gonna play it safe. still gonna do low volume workouts, but no intentional failure training (sometimes ill obviously hit failure, but it wont be a goal )
before anyone complains: no it isnt DC training.
i wrote in natural al's training log about periodizing training and may use that set up on myself.
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PANDAEMONIUM
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« Reply #13 on: May 23, 2008, 11:57:17 AM » |
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bench press 192.5kg
deadlift 290kg (never pushed it to 300kg cuz i was scared im pretty sure i could have gotten it)
squat 260kg
no belt, no bench shirts, but i did use straps on the deadlift cuz i got a weak grip (small hands).
i dont bench press anymore, and i doubt i will attempt any max singels in the deadlift or squat ever again.
Very impressive, bro, esp for going beltless. Looking forward to following your log. |
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slaveboy1980
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« Reply #14 on: May 24, 2008, 04:39:05 AM » |
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db curls 1x13 25kg
wrist curl 1x19 45kg
seated calf raise 1x14 85kg (dont like it...gonna think of another calf exercise)
squat 1x12 160kg (damn i suck at doing high reps......in the past all i done is basically 5s)
romanian deadlift 1x12 140kg (dominated the weight but get bored doing high reps)
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2 sets of cables crunches supersetted with bodyweight hyperextensions
duration: 60min
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The Master
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« Reply #15 on: May 24, 2008, 09:26:13 AM » |
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db curls 1x13 25kg
wrist curl 1x19 45kg
seated calf raise 1x14 85kg (dont like it...gonna think of another calf exercise)
squat 1x12 160kg (damn i suck at doing high reps......in the past all i done is basically 5s)
romanian deadlift 1x12 140kg (dominated the weight but get bored doing high reps)
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2 sets of cables crunches supersetted with bodyweight hyperextensions
duration: 60min
U natural? Nevertheless, brutal lifts |
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thewickedtruth
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« Reply #16 on: May 24, 2008, 09:30:06 AM » |
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damn slaveboy can put up the numbers! GOOD LORD! Glad to finally have more GB members in here putting up logs so we can all see who does what and why..
keep it up bro this log is badass!
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slaveboy1980
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« Reply #17 on: May 25, 2008, 03:44:32 PM » |
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soon the heavy lifting starts! some goals: get up to 70kg dbs on the incline bench (for 5 reps) squat: 245kg x5 deadlift : 260kgx3 (i wont try to beat my old PR of 290) |
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slaveboy1980
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« Reply #18 on: May 26, 2008, 03:25:10 PM » |
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incline barbell press 1x10 115kg
shoulder machine press 1x11 100kg
dips 1x23 bw+25kg
behind the neck pulldowns 1x12 93kg
barbell rows 1x13 120kg
duration: 60min
comment: shitty workout, had no energy. i have no idea why...just one of those days.
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slaveboy1980
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« Reply #19 on: May 30, 2008, 05:04:07 PM » |
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forgot to report one workout, too lazy to type it out... but here is what i did today tho. 2x12 on everything except deadlifts
incline db press 2x12 55kg
smith machine shoulder press 2x12 100kg (high reps are a bitch...shoulders were burning last few reps.)
skullcrushers 2x12 62,5kg
chins 2x12 bw(99kg)+25kg (last 2 reps on the second set were tough as hell..as i do very controlled reps with chins)
deadlifts 2x5 200kg (could have done several more reps in both sets..but when i do deadlifts i usually dont do more than 5 reps per set...next time i do these im gonna do 210kg....because 200kg felt light..weights just flew up from the floor)
duration: 55min
comment: soon ill be taking reps down to 5-8...and start doing 3-4 sets per exercise. the 4th set will usually be a back off set...were ill aim for 12 reps or so. (maybe 15 for quads and calves)
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thewickedtruth
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« Reply #20 on: June 02, 2008, 02:40:32 PM » |
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damn dude... those workouts look fucking brutal!  |
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slaveboy1980
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« Reply #21 on: June 10, 2008, 05:41:16 AM » |
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db curls 3x8 30kg barbell wrist curls 2x15 50kg (taking it easy with these) calf raise in leg press 3x8 280kg 1x15 200kg (substituted the seated calf raise...as i dont like it) squat 3x8 180kg (180kg felt pretty light, was gonna do a 15 rep back off set..but..na.. ) romanian deadlift (= slightly bent knees) 3x8 160kg duration: 75min comments: i gotta be careful with the wrist curls, gonna stay with pretty high reps on these, just to avoid really heavy weights. squats felt pretty light, next time im gonna do 190 or 200kg. and when i do squats i do them very deep. |
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slaveboy1980
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« Reply #22 on: June 10, 2008, 05:45:05 AM » |
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im gonna drop it back from three different A and B workouts to two (A1, B1, A2, B2) and rotate em mon-wed-fri (same as before).
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slaveboy1980
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« Reply #23 on: June 10, 2008, 07:57:08 AM » |
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obviously not doing DC, maybe I should change the name of the thread.
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MisterMagoo
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« Reply #24 on: June 10, 2008, 01:22:17 PM » |
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why do wrist curls at all? you can get tons of forearm work without 'em.
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