New Year, New Program New Journal.

Started Training in ernest again today. Time to get things moving again with some high intensity training.

Workout A - Chest, Shoulders, Back Thickness, Back Width

Rest between rest pause mini sets - 12 breaths


Dips - 45k x 6/3/2

Military Press - 55k x 7/3/3

T-Bar Rows- 80k x 9/4/3

DB Rows - 51.5k x9/4/2

Stretching - Hanging from pullup, DB Press stretch, Smith shouder stretch.


Notes
Decent start to things, especially after the xmas holidays of poor eating and drinking like a real Jock.

Looks like feck all on paper but its a pretty tough wee workout. My training partner and I left the the gym feeling a little sick.

Not a bad session Rabby. I think a few are hitting DC in some form so will probably appreciate more how those sets can hit you.

Looks good Biff...what happened to Triceps?

Looks good Rab, I think you will do well on this

good show journal whore

How many warm up sets and what weight do you do Rab?

simon m wrote:How many warm up sets and what weight do you do Rab?

With the dips - BW x8, BW x8, +20k x6, +30k x6

T-bars - 40k x8, 60k x6

At least 2 or 3 warm-ups. Nothing that starts to get difficult anyway, just enough to prepare for the heavy set

kp1512 wrote:Looks good Biff...what happened to Triceps?

Quads, Hams, Biceps & triceps is the 2nd part of the split I'm doing KP...plus doing my calfs and side laterals once per week aswell on one of the workouts

Posting up the full pogram I'm for doing for the sake of anyon interested, and my fat friend in the RAF who's giving DC Training a try. Hope you are reading

Workout A's - Chest, Shoulders, Back Thickness, Back width
Workout B's - Quads, Hs, Biceps, Triceps

Other Exercises i plan on working in once per week - CalfRaises & side latrals

1A - Incline Press, Machine Shoulder Press, Rack Deadlifts, Hammer Rows

1B - Squats, Leg curls, Preacher curls, CGBP

2A - Dips, Military Press, Tbars, DB Rows

2B - Leg Press, SLDL, EZ curls, Pushdowns

3A - Flat BB Press, DB Shoulder Press, Yates Rows, WG Pullups

3B - Leg press, RDL, Db curls, Tri extensions


Note - Quad exercise will rotate between squats and leg press each "B" workout

Nice work Biff

Will you be doing any of the static holds and mini reps? I tried the static holds on BB Curls day before yday....midway - hmmmm Im suffering from them now....think they just added x10 to DOMS. Not done the mini-reps ever....might add them on CGBP and Shoulder Presses

Statics are something for sure, ini reps are not something i have done much of but it sounds like a good way to crank up the intensity another notch.

Rab wrote:Statics are something for sure, ini reps are not something i have done much of but it sounds like a good way to crank up the intensity another notch.

Yep - I was thinking on the Shoulder Press - do your last resp pause - then on the smith do like 50% reps at the top end of the movement.....Id envisage shed load of pain - but the good pain......

Legs & Arms

Below // Squats - 120k x8/4/2

Leg curls - 30k x 13/6/5

Machine Preacher Curs - 37.5k x9/5/2/negative

CGBP - 85k x7/4/2/negative

************

Happy with this session. Not the biggest numbers yet but the intensity was there. Squirming like a bitch with the pain. NICE!

Rab wrote:Legs & Arms

Below // Squats - 120k x8/4/2

Leg curls - 30k x 13/6/5

Machine Preacher Curs - 37.5k x9/5/2/negative

CGBP - 85k x7/4/2/negative

************

Happy with this session. Not the biggest numbers yet but the intensity was there. Squirming like a bitch with the pain. NICE!

love these kind of sessions, they make Dc what it is. When you can get that 100% all out effort on every set its amazing! Nothing like it at all, I will have this tomorow

Nice seshion batman

good work Rab
Arn't squats done with 2 sets one 6-8 and one20+?

Yes it is Galtster, but I'm a fanny and like to fu*k up the system

FAIR POINT

Chest, Shoulders, Bak thickess, Back width

WG Pullups - 18k x9/4/2 - last rep static at mid point

Flat BB Press - 100kg x8/3/3 - last rep of each set slightl spotted/forced.

Yates Rows - 100k x 9/4/3

Seated DB Press - 32kg x 8/4/3 - last rep of each set spotted past sticking point on last rep.

Side laterals - 13.5k x8 seated...+ further 7 standing.

**********************

Good session tonight. Very happy with the flat pressing inparticular.

Shoulders were fried to a crisp after that.

Rab wrote:Good session tonight. Very happy with the flat pressing inparticular.

Shoulders were fried to a crisp after that.

I'm not surprised that your shoulders were knackered mate. Great work Rab.

Thanks SI. I really love the High intensity way of training. Its seems to suit my personality and recovery ability

Strong presses my friend,Rows and pullups look cushty too fella!

You're looking pretty good again bro, maybe you're gonna throw up some pics soon?

Feeling that workout bro! V nice.

Pretty solid session there Rabby.

Thanks girls.

Rilla - I will put up pics in the middle of March before i stop for a wee holiday. Thats my deadline for being bigger and much stronger than my previous best.

Legs & Arms

Leg Press 280kg x20 last 5 were one rep at a time rest pause. feet less than shd width

Romanian Deadlifts - 110k x11/5/4

*Seated DB Hammer curls - 20k x10/5/3 last rep with 5 sec static at parallel on negative

Rope Pushdowns 55kg x 9/4...drop to...50k x3 Turning hands in at bottom to squeeze triceps hard

Stretching

Forgot to do Calfs. Bugger.

Notes

Happy again with this effort. Its all going well and I'm loving my training. Canny wait to get back to the gym again on Monday

Underestimated on the leg press. was goign to rest pause 3 sets but it was too light so just went for a high rep nasty set.

* Seated db curls done with arse resting on the back support of a 45deg incline bench. This is very comfy. Like tanding but takes any hip swing outof it. I do the dbcurls "perfect curl" style..ie..leaning forward on the positive and bckward on the negative.