shauny's training

[Mad Manic]

shaun you could become the first person ever with 30" arms. Awesome.

MM

 

[Rampage1]

hows the dc program working? Im thinking about starting it in about a months time!

 

[shaunuk]

Hey Rampage, I didn't end up starting it last week because I was so busy and didn't get much proper training done, but I'm starting it tomorrow

I can't wait

 

[Rampage1]

good stuff, I came across a few artilces on it on the net and its suppossed to be really good...keep us posted

 

[shaunuk]

Tuesday 29th April

DB flat press 24kgsx5, 3
20kgsx7

Chinups BW+2.5kgx4, 3, 3

Dips BW+5+5negatives

Cable curls "7"x16 rest-paused

I've just been kinda arsing around for the past 2 weeks for a few reasons (lack of time, a few exams, etc) so I just said fvck it and I'm taking it easy this week and I'm jumping on the DC bandwagon next week.

Note btw that I'd consider the chinups a PR because I was heavier than last week due to eating more food and drinking more water.


shaunnnyyyyy

 

[WesCottII]

Whats the "7" mean?

C'mon dude, I'm on Westside, your on DC let's get a comp going!!

 

[shaunuk]

Whats the "7" mean?

C'mon dude, I'm on Westside, your on DC let's get a comp going!!

Dunno what weight the "7" is weight, that's just what it says on the weight stack.

Alright mate, I'm on it next week

 

[shaunuk]

Thursday 1st May

Leg press 125kg x 45+
First 25 repped straight out, then 1min rest, 5 more reps, 1min rest, 5 more reps, then repped out until near failure, so 45-50reps

Cable curls "8"x7, 7

Leg curls

 

[shaunuk]

Monday 16th June

Alright, it's been 6 weeks since I've trained (because of exams) so I've lost some strength and some weight as well. So my lifts are way down at the moment and I'm out of condition a bit.

But I'm starting DC anyway. I had a few problems today because of lack of food (bad energy levels), figuring out how to do the extreme stretches properly, a few other things.

I had to miss out my barbell rows for my back thickness exercise and just did a straight set of seated cable rows. I also straight-setted lat pulldowns because the lack of energy was preventing me from rest-pausing them.

Flat DB press 20kgsx9+3+1 = 13RP

Seated BB military press 32.5kgx5

DB shoulder press 12.5kgsx7+3+2 = 12RP - I was fatigued by this point, pretty crappy here

Tricep pushdowns 22.5kgx26RP

Supinated lat pulldowns 73.75x8 SS - I can do a LOT more than this but I was badly fatigued now because of very little food

Seated cable rows 35kgx8 - whatever, lol

Chest stretch, shoulder stretch, tricep stretch and home.

Nowt amazing but my first day back away 6 weeks, breaking back into it and still working out all this DC stuff.

My diet is getting back on track now as well, cheers for reading,

shaun

 

[WesCottII]

Hey dude, you got a copy of all the workout anywhere?

I'd be interested to take a look.

 

[Rampage1]

you sure your ready for DC considering the length of time you've been off?? IMO you would be better off going back to a split or even westside first

 

[I-tallionStallion]

Glad to have you back Shauny. Now lets hit some weights and pound down tons of food

 

[shaunuk]

Hey Tom, mine is:

a)
Chest- Flat Dumbbell Bench 15rp
Shoulders- Barbell military press 20rp
Triceps- Tricep pushdowns- 20rp
Back width - Supinated lat pulldowns - 15rp
Back thickness - Barbell Row 1x6 then 1x12 ss

b)
biceps- Barbell Curl 20rp
forearms- Behind the back barbell curl 15ss
calves- leg press calf wide foot placement- 12reps
hams- goodmorning 3x15 ss
quads- Squat 1x6 then 1x20

a)
Chest- Decline Bench 15rp
Shoulders- DB Shoulder 20rp
Triceps- Skull Crushers- 20rp
Back width - V-Bar pulldowns - 15rp
Back thickness - Rack Pull 1x6 then 1x12

b)
biceps- Preacher Curl 20rp
forearms- Reverse Grip Ez bar curl 15ss
calves- standing Calf- 12reps
hams- Pull Through- 3x15ss
quads- Leg press 1x6 then 1x20

a)
Chest- Incline dumbbell press 15rp
Shoulders- Lateral raises 20rp
Triceps- CGBP - 20rp
Back width - wide-grip parallel grip pulldowns - 15rp
Back thickness - T-bar row - 1x6 then 1x12

b)
biceps- DB curl 20rp
forearms- Hammer Curl 15ss
calves- leg press calf close foot placement- 12reps
hams- Leg Curl 20rp
quads- Hack Squat 1x6 then 1x20

Hey man, you definitely coming to Leeds in September now? It's gonna be a blast

 

[shaunuk]

you sure your ready for DC considering the length of time you've been off?? IMO you would be better off going back to a split or even westside first

good point really, I wondered that, but Rob (EFFORT) said it's alright if i just ease into it basically.

 

[shaunuk]

Glad to have you back Shauny. Now lets hit some weights and pound down tons of food

Thanks mate yeah I'm doing my best to eat ****loads. Going to the gym soon so I'll have another workout to post up soon

 

[EFFORT]

hey man get at me on aim so we can make sure you understand everything

 

[shaunuk]

yo, haven't updated this in a while. I did some DC for a while, I liked it a lot. The only things i had to change was that I couldn't rest-pause back width work for some reason after all the other rest-paused stuff, so I did straight sets for that.

I couldn't done a lot better over the past year in terms of size and strength gains but I've been spinning my wheels to some extent, owed a lot to me being in catered halls last year (crap food, it was expensive, so couldn't buy much extra food) and just cause of getting drunk a lot

so I'm not the strongest or leanest guy ever. I'm at about 175. Here's what I did today...everything abbreviated into 1 session this week because of various things...

DB rows 45kg DB x3 left arm
45kg DB x3 right arm

40kg DB x7 left arm
40kg DB x7 left arm

High box squats 110kgx3
95kgx10

flat DB press 32.5kg DBs x 3

chest press 60kgx7

lying leg curls 55kgx9

DB curls 12kg DBs x12 each arm..

I felt sick as fvck after this workout, I crammed too much stuff into this

 

[Quagmire911]

Good to see you making an entry, keep it up.

Squats have climbed a lot, no?