MetalFortress
Master Don Juan
Hmm interesting... Dante = Dogg?
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MetalFortress' lifting journal
- Thread starter MetalFortress
- Start date
MetalFortress
Master Don Juan
Exercises listed here as a quick reference point, to remind myself... sometimes I have a short attention span.
Workout 1
CHEST:
1) DB Incline Bench Press
2) DB Bench Press
3) DB Decline Bench Press
SHOULDERS:
1) BB Olympic Jerk
2) BB Military Press
3) BB Hanging Power Snatch
TRICEPS:
1) Dips
2) DB Close Grip Bench
3) Smith Decline CG Bench
BACK WIDTH:
1) Pulldowns (underhand grip)
2) Pulldowns (overhand grip)
3) Pulldowns (hammer grip)
BACK THICKNESS:
1) BB Bent Rows
2) DB Bent Rows
3) T-bar Rows
Workout 2
BICEPS:
1) BB curls
2) BB spider curls
3) alternating DB hammer curls
FOREARMS:
1) BB Standing Wrist Curls
2) DB Farmer's Holds (counted for time)
3) Clean Grip Deadlifts
CALVES:
1) Standing Calf Raise
2) Seated Calf Raise
3) Hack Squat Calf Press
HAMSTRINGS:
1) Deadlifts
2) DB Deadlifts
3) Leg Curls
QUADS:
1) Hack Squat
2) Sumo Deadlifts
3) Front Squat
Workout 1
CHEST:
1) DB Incline Bench Press
2) DB Bench Press
3) DB Decline Bench Press
SHOULDERS:
1) BB Olympic Jerk
2) BB Military Press
3) BB Hanging Power Snatch
TRICEPS:
1) Dips
2) DB Close Grip Bench
3) Smith Decline CG Bench
BACK WIDTH:
1) Pulldowns (underhand grip)
2) Pulldowns (overhand grip)
3) Pulldowns (hammer grip)
BACK THICKNESS:
1) BB Bent Rows
2) DB Bent Rows
3) T-bar Rows
Workout 2
BICEPS:
1) BB curls
2) BB spider curls
3) alternating DB hammer curls
FOREARMS:
1) BB Standing Wrist Curls
2) DB Farmer's Holds (counted for time)
3) Clean Grip Deadlifts
CALVES:
1) Standing Calf Raise
2) Seated Calf Raise
3) Hack Squat Calf Press
HAMSTRINGS:
1) Deadlifts
2) DB Deadlifts
3) Leg Curls
QUADS:
1) Hack Squat
2) Sumo Deadlifts
3) Front Squat
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MetalFortress
Master Don Juan
Tuesday's cardio: swimming (20-30 minutes)
Adding cardio to keep lean...
Adding cardio to keep lean...
MetalFortress
Master Don Juan
Workout 1, Exercise list 1. Warmup sets are in normal font, main worksets are bolded.
Here's how today went...
DB INCLINE BENCH:
15x12
30x6
40x5
50x10 (rest paused, fast positive, slow negative)
Extreme stretch: 47 seconds, then 40 seconds (dropped it the first time)
BB JERK: (olympic-style positive, military-press negative)
45x8
95x6
135x2
145x8 (RP, fast+, slow-)
Extreme stretch: 90 seconds
DB REVERSE GRIP BENCH:
15x10
30x5
DIPS:
bw x 2
bw x 9 (RP fast+ slow-)
Extreme stretches: 90 secs per arm
BB BENT ROWS
45x12
95x5
115x5
145x2
115x12 (straight set, fast+ slow-)
Extreme stretch: 90 seconds
LAT PULLDOWN (underhanded)
80x8
100x4
130x2
130x19 (RP, fast+ slow-)
Extreme stretches: 45 seconds, 35 seconds (lost it the first time)
Observations:
*The chest-centered extreme stretch is INSANE. It almost literally felt like I could tell when muscle fibers were splitting. The lat pulldown stretch got smashed due to early grip slip. I felt like my forearms were going to explode, and it even hurt to drive home after all the lat stuff. The other stretches weren't too tough.
*The pulldowns once again had the problem of the grip being the first to go. Wrapping the towel around the bar helped a little bit, and I AM making progress, so once my forearms are not the weakest link, my grip will be killer.
*Dips subbed in for the reverse grip DB presses for two reasons. One, I was going to do dips anyways, but I didn't think I'd be doing enough reps to justify adding them. Turns out I was wrong. Second, the form on the reverse grip DB presses is odd as hell, and I couldn't figure out how to get it right and working my biceps.
*Bent rows are a new thing for me, so a bit of muscle memory work and they should be in there strong.
Tonight's cardio = dodgeball.
Here's how today went...
DB INCLINE BENCH:
15x12
30x6
40x5
50x10 (rest paused, fast positive, slow negative)
Extreme stretch: 47 seconds, then 40 seconds (dropped it the first time)
BB JERK: (olympic-style positive, military-press negative)
45x8
95x6
135x2
145x8 (RP, fast+, slow-)
Extreme stretch: 90 seconds
DB REVERSE GRIP BENCH:
15x10
30x5
DIPS:
bw x 2
bw x 9 (RP fast+ slow-)
Extreme stretches: 90 secs per arm
BB BENT ROWS
45x12
95x5
115x5
145x2
115x12 (straight set, fast+ slow-)
Extreme stretch: 90 seconds
LAT PULLDOWN (underhanded)
80x8
100x4
130x2
130x19 (RP, fast+ slow-)
Extreme stretches: 45 seconds, 35 seconds (lost it the first time)
Observations:
*The chest-centered extreme stretch is INSANE. It almost literally felt like I could tell when muscle fibers were splitting. The lat pulldown stretch got smashed due to early grip slip. I felt like my forearms were going to explode, and it even hurt to drive home after all the lat stuff. The other stretches weren't too tough.
*The pulldowns once again had the problem of the grip being the first to go. Wrapping the towel around the bar helped a little bit, and I AM making progress, so once my forearms are not the weakest link, my grip will be killer.
*Dips subbed in for the reverse grip DB presses for two reasons. One, I was going to do dips anyways, but I didn't think I'd be doing enough reps to justify adding them. Turns out I was wrong. Second, the form on the reverse grip DB presses is odd as hell, and I couldn't figure out how to get it right and working my biceps.
*Bent rows are a new thing for me, so a bit of muscle memory work and they should be in there strong.
Tonight's cardio = dodgeball.
couple things bro...
a)you know the acutal mechanics of rest-pause aren't like that right??? Rest-pause, dante style, is where you do one set, up around 8-10, then take 15 deep breaths, and crank out again, you should be able to get about half your first set... 15 breaths, one more set.... hit like half the second... all in all = 8-4-2 or so like that... which ends up @ like 15 -20 reps
b) lat stretch, you strap your wrists to a bar and hang.....
a)you know the acutal mechanics of rest-pause aren't like that right??? Rest-pause, dante style, is where you do one set, up around 8-10, then take 15 deep breaths, and crank out again, you should be able to get about half your first set... 15 breaths, one more set.... hit like half the second... all in all = 8-4-2 or so like that... which ends up @ like 15 -20 reps
b) lat stretch, you strap your wrists to a bar and hang.....
MetalFortress
Master Don Juan
a) That's how I do them. I just don't bother listing all three parts, but if you saw my Sunday workout, I had listed all 3 parts there. I figured it to be assumed when I posted that I was going to do DC.
b) I need to find the straps in my gym first. I'm not even sure it has any.
Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
- Messages
- 4,113
- Reaction score
- 29
Not all your exercises are DC approved; but if you can keep progressing then they're fine.
What kind of weight are you using for your chest stretch?
Note: increase your food intake if you're going to take on this kind of training, otherwise you'll get nowhere. You'll have to eat more food than you ever have done, believe me, I know that's what I'm doing.
MetalFortress
Master Don Juan
I used 45 lb dumbbells. My first "set", I did the stretch at an incline. The second one, I did it on the flat bench.
Which ones are not approved? I'm guessing the jerk and the snatch. I'd rather add two more grinds in and do singles of the olympic stuff once in awhile, but no real good shoulder exercises jump out in my mind. Do you have any suggestions?
Which ones are not approved? I'm guessing the jerk and the snatch. I'd rather add two more grinds in and do singles of the olympic stuff once in awhile, but no real good shoulder exercises jump out in my mind. Do you have any suggestions?
MetalFortress
Master Don Juan
Time for today's...
BB CURLS:
40x12
70x3
50x5
90x1
70x13 (RP, fast+, slow-)
STANDING BB WRIST CURLS:
5 warmup sets
135x20 (RP, fast+, slow-)
HACK SQUAT CALF PRESS:
5 warmup sets
315x15 (SS, fast+, slow-)
DEADLIFT:
135x12
185x6
255x1
225x13 (SS, standard)
HACK SQUAT:
135x4
135x10 (SS, fast+, slow-)
NOTES:
*I couldn't find a stretch for the forearms that didn't make my wrists hurt. All other extreme stretches done to the full 90 second mark.
*First time deadlifting in no shoes, and it feels great!
*I'm going to have to redo my calf workout list and take the standing and sitting calf raises out, because on both of those, my calves can handle WAY more weight than my shoulders or knees can hold up (depending on the lift). Even the hack squat one didn't feel like much. I didn't think to do them one legged though, so I'm going to go back later today and do them one legged.
*Hack squat weight is listed assuming that the machine itself is worth 135 lbs. I'm not sure how much it's actually worth.
BB CURLS:
40x12
70x3
50x5
90x1
70x13 (RP, fast+, slow-)
STANDING BB WRIST CURLS:
5 warmup sets
135x20 (RP, fast+, slow-)
HACK SQUAT CALF PRESS:
5 warmup sets
315x15 (SS, fast+, slow-)
DEADLIFT:
135x12
185x6
255x1
225x13 (SS, standard)
HACK SQUAT:
135x4
135x10 (SS, fast+, slow-)
NOTES:
*I couldn't find a stretch for the forearms that didn't make my wrists hurt. All other extreme stretches done to the full 90 second mark.
*First time deadlifting in no shoes, and it feels great!
*I'm going to have to redo my calf workout list and take the standing and sitting calf raises out, because on both of those, my calves can handle WAY more weight than my shoulders or knees can hold up (depending on the lift). Even the hack squat one didn't feel like much. I didn't think to do them one legged though, so I'm going to go back later today and do them one legged.
*Hack squat weight is listed assuming that the machine itself is worth 135 lbs. I'm not sure how much it's actually worth.
Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
- Messages
- 4,113
- Reaction score
- 29
Okay, so you're trying to do DC and doing biceps, forearms, calves, quads AND back in the same workout? The split isn't like that. The reps for deadlifts are off. Where's the quad widowmaker? Why are you doing heavier singles than for your rest pause set?
Metal, mate, I've got a lot of respect for your progress (loved your pics) and you're determined, but I'm sorry: I seriously don't think oly lifting and DC mix. Choose one or the other and pound it into the ground - but if you do decide to do DC, do it EXACTLY as laid out, otherwise it won't work, simple as that.
Metal, mate, I've got a lot of respect for your progress (loved your pics) and you're determined, but I'm sorry: I seriously don't think oly lifting and DC mix. Choose one or the other and pound it into the ground - but if you do decide to do DC, do it EXACTLY as laid out, otherwise it won't work, simple as that.
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MetalFortress
Master Don Juan
Nevermind, I forgot that I registered at IntenseMuscle. I'll get all this straightened out at the Dogg Pound.
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MetalFortress
Master Don Juan
x
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MetalFortress
Master Don Juan
Eh, nevermind, I just found the "approved exercises" list. Update coming soon...
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MetalFortress
Master Don Juan
Workout 1
CHEST:
1) DB Incline Bench Press
2) DB Bench Press
3) DB Decline Bench Press
SHOULDERS:
1) Olympic Jerks
2) BB Military Press
3) Power Cleans
TRICEPS:
1) Dips
2) Close Grip Rack Bench
3) CG Incline Bench
BACK WIDTH:
1) Pulldowns (underhand grip)
2) Pulldowns (overhand grip)
3) Pulldowns (hammer grip)
BACK THICKNESS:
1) Deadlifts
2) Rack Deadlifts
3) Hammer Row
Workout 2
BICEPS:
1) BB curls
2) BB spider curls
3) cable curls
FOREARMS:
1) BB Standing Wrist Curls
2) Clean grip deadlifts
3) DB alternating hammer curls
CALVES:
1) Hack Squat Calf Press (one leg)
2) Supine Leg Press Calf Press (one leg)
3) Leg Press Calf Press (one leg)
HAMSTRINGS:
1) Sumo Deadlift
2) Power Snatch
3) Stiff Legged Deadlift
QUADS:
1) Hack Squat
2) Supine Leg Press
3) Front Squat
CHEST:
1) DB Incline Bench Press
2) DB Bench Press
3) DB Decline Bench Press
SHOULDERS:
1) Olympic Jerks
2) BB Military Press
3) Power Cleans
TRICEPS:
1) Dips
2) Close Grip Rack Bench
3) CG Incline Bench
BACK WIDTH:
1) Pulldowns (underhand grip)
2) Pulldowns (overhand grip)
3) Pulldowns (hammer grip)
BACK THICKNESS:
1) Deadlifts
2) Rack Deadlifts
3) Hammer Row
Workout 2
BICEPS:
1) BB curls
2) BB spider curls
3) cable curls
FOREARMS:
1) BB Standing Wrist Curls
2) Clean grip deadlifts
3) DB alternating hammer curls
CALVES:
1) Hack Squat Calf Press (one leg)
2) Supine Leg Press Calf Press (one leg)
3) Leg Press Calf Press (one leg)
HAMSTRINGS:
1) Sumo Deadlift
2) Power Snatch
3) Stiff Legged Deadlift
QUADS:
1) Hack Squat
2) Supine Leg Press
3) Front Squat
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suikeisuru
Don Juan
I'm typing within your quote so look there for my advice:
You really need to read Cycles for Pennies again. These exercises you picked show you either haven't really read it well or you are working in a not-so-well-equipped gym and if the latter is true, then DC training is something you should not attempt.
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MetalFortress
Master Don Juan
Here's what I got now...
Workout 1
CHEST:
1) DB Incline Bench Press
2) Rack BB Bench
3) Machine Bench Press
SHOULDERS:
1) DB Military Press
2) BB Military Press
3) Machine Shoulder Press
TRICEPS:
1) Dips
2) Close Grip Rack Bench
3) CG Incline Bench
BACK WIDTH:
1) Pulldowns (underhand grip)
2) Pulldowns (overhand grip)
3) Rack Chins
BACK THICKNESS:
1) Deadlifts
2) Rack Deadlifts
3) Hammer Row
Workout 2
BICEPS:
1) BB curls
2) BB spider curls
3) cable curls
FOREARMS:
1) DB Pinwheel Curls
2) Cable Hammer Curls
3) DB alternating hammer curls
CALVES:
1) Hack Squat Calf Press (one leg)
2) Supine Leg Press Calf Press (one leg)
3) Leg Press Calf Press (one leg)
HAMSTRINGS:
1) Supine Leg Press (sumo)
2) Leg Curl
3) Stiff Legged Deadlift
QUADS:
1) Hack Squat
2) Supine Leg Press
3) Front Squat
Workout 1
CHEST:
1) DB Incline Bench Press
2) Rack BB Bench
3) Machine Bench Press
SHOULDERS:
1) DB Military Press
2) BB Military Press
3) Machine Shoulder Press
TRICEPS:
1) Dips
2) Close Grip Rack Bench
3) CG Incline Bench
BACK WIDTH:
1) Pulldowns (underhand grip)
2) Pulldowns (overhand grip)
3) Rack Chins
BACK THICKNESS:
1) Deadlifts
2) Rack Deadlifts
3) Hammer Row
Workout 2
BICEPS:
1) BB curls
2) BB spider curls
3) cable curls
FOREARMS:
1) DB Pinwheel Curls
2) Cable Hammer Curls
3) DB alternating hammer curls
CALVES:
1) Hack Squat Calf Press (one leg)
2) Supine Leg Press Calf Press (one leg)
3) Leg Press Calf Press (one leg)
HAMSTRINGS:
1) Supine Leg Press (sumo)
2) Leg Curl
3) Stiff Legged Deadlift
QUADS:
1) Hack Squat
2) Supine Leg Press
3) Front Squat
MetalFortress
Master Don Juan
Today's DC log... all main worksets done DC Rest Pause style unless noted.
RACK BB BENCH:
45x10
95x5
115x4
135x14
STANDING BB MILITARY PRESS:
45x7
65x5
85x13
CG RACK BENCH
45x7
65x5
105x15
OVERHAND PULLDOWNS
40x10
70x5
110x19
RACK DEADLIFTS:
95x6
225x4
295x6, 325x4 (straight set)
(notes:
*Got to 70 seconds in the chest stretch today. Every other stretch done to the full 90.
*Haven't done barbell bench press in so long that I forgot how much of a pain in the ass it is. Triceps and shoulders were already pretty worked after the chest set.
*Time to chow down!
RACK BB BENCH:
45x10
95x5
115x4
135x14
STANDING BB MILITARY PRESS:
45x7
65x5
85x13
CG RACK BENCH
45x7
65x5
105x15
OVERHAND PULLDOWNS
40x10
70x5
110x19
RACK DEADLIFTS:
95x6
225x4
295x6, 325x4 (straight set)
(notes:
*Got to 70 seconds in the chest stretch today. Every other stretch done to the full 90.
*Haven't done barbell bench press in so long that I forgot how much of a pain in the ass it is. Triceps and shoulders were already pretty worked after the chest set.
*Time to chow down!
MetalFortress
Master Don Juan
My gym doesn't have the right type of preacher bench for spider curls - so preacher curls it is!
BB Preacher Curls:
20x12
40x6
50x17 (RP)
Cable Hammer Curls (two handed)
30x6
40x4
60x25 (SS)
Supine Leg Press Calf Press
120x15 (two legged)
80x6+6 (one legged)
120x11+11 (SS, one legged)
Lying Leg Curl
20x10
90x2
100x30 (RP)
Supine Leg Press:
60x10
110x5
170x4, 120x25 (both SS)
*Exercise actually done yesterday (Wednesday) but due to being away from the computer all day, I've only gotten around to posting it now (Thursday morning)
*I underestimated the needed weight for most of the worksets (ESPECIALLY the hammer cable curls). Those should have at least a 30 pound weight increase next time around. The leg curl and the supine leg press widowmaker should have at least 20 pounds apiece added next time around.
BB Preacher Curls:
20x12
40x6
50x17 (RP)
Cable Hammer Curls (two handed)
30x6
40x4
60x25 (SS)
Supine Leg Press Calf Press
120x15 (two legged)
80x6+6 (one legged)
120x11+11 (SS, one legged)
Lying Leg Curl
20x10
90x2
100x30 (RP)
Supine Leg Press:
60x10
110x5
170x4, 120x25 (both SS)
*Exercise actually done yesterday (Wednesday) but due to being away from the computer all day, I've only gotten around to posting it now (Thursday morning)
*I underestimated the needed weight for most of the worksets (ESPECIALLY the hammer cable curls). Those should have at least a 30 pound weight increase next time around. The leg curl and the supine leg press widowmaker should have at least 20 pounds apiece added next time around.
MetalFortress
Master Don Juan
I did this one on Saturday because the gym closed early on Friday and I didn't find out until I got there.
Machine Bench Press: 110x16
Machine Shoulder Press (hammer grip): 80x11
CG Incline Bench: 100x10
Rack Chins: BWx12
Hammer Low Rows: 120x26
NOTES:
*All exercises rest paused today.
*kind of hard to warm up for rack chins when my bodyweight is the workset weight (hah) - nevertheless, I made due.
*I'm coming down the home stretch - first two weeks almost done!
Machine Bench Press: 110x16
Machine Shoulder Press (hammer grip): 80x11
CG Incline Bench: 100x10
Rack Chins: BWx12
Hammer Low Rows: 120x26
NOTES:
*All exercises rest paused today.
*kind of hard to warm up for rack chins when my bodyweight is the workset weight (hah) - nevertheless, I made due.
*I'm coming down the home stretch - first two weeks almost done!
MetalFortress
Master Don Juan
today's workout
SLDL: 215x12
cable curls: 120x30
leg press calf press: 385x12
alt DB hammer curls: 35+35x12
front squat: 185x4, 135x10, hack squat: 135x20
notes:
-Overestimated weight used for the hammers, and ended up rest pausing them.
-Aborted widowmaker on the front squat, felt like my shoulders were going to dislocate after about 10 reps. I ended up accidentily racking the weight on rep 9 of the hack squat, and getting skin torn off my forearm in the process by the damn rack-bar thing, so that was sort of a rest pause too. Even though my quads are fried anyways, I'm STILL pissed about it, and I need to strengthen my shoulders fast so I don't have to go through the personal embarassment of aborting another widowmaker front squat.
SLDL: 215x12
cable curls: 120x30
leg press calf press: 385x12
alt DB hammer curls: 35+35x12
front squat: 185x4, 135x10, hack squat: 135x20
notes:
-Overestimated weight used for the hammers, and ended up rest pausing them.
-Aborted widowmaker on the front squat, felt like my shoulders were going to dislocate after about 10 reps. I ended up accidentily racking the weight on rep 9 of the hack squat, and getting skin torn off my forearm in the process by the damn rack-bar thing, so that was sort of a rest pause too. Even though my quads are fried anyways, I'm STILL pissed about it, and I need to strengthen my shoulders fast so I don't have to go through the personal embarassment of aborting another widowmaker front squat.