Time for a new journal. As everyone here knows, I suffered a left pectoralis tear almost 2 months ago. I posted a long thread about the injury complete with pictures, descriptions, and how I got back in the gym while rehabbing my chest. Thread found here:
Pec Tear
Now I'm good to go and started up DC training again. For a full description, click here:
DC Training
Here's what I chose to do:
A1)
Chest: Incline Dumbbell: 15-20 RP
Shoulders: Paramount Press: 11-20 RP
Triceps: Weighted Dips: 15-30 RP
Back Width: Pulldowns: 15-20 RP
Back Thickness: Barbell Rows: 2 x 10-12
B1)
Biceps: Incline Dumbbell Curls: 15-20 RP
Forearms: Reverse Curls: 1 x 12-18
Calves: Straight-Leg Hammer: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Lying Curls: 20-30 RP
Quads: A2G Back Squats: 1 x 4-8; 1 x 20
A2)
Chest: Incline Smythe: 15-20 RP
Shoulders: Seated Dumbbell Press: 15-20 RP
Triceps: Skullcrushers: 20-30 RP
Back Width: Rev. Grip Pulldowns: 15-20 RP
Back Thickness: Deadlifts: 1 x 6-8; 1 x 3-4
B2)
Biceps: Barbell Curls: 15-20 RP
Forearms: Hammer Curls: 1 x 12-18
Calves: Donkey Calves: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Seated Leg Curls: 20-25 RP
Quads: A2G Front Squats: 1 x 5-8; 1 x 20
A3)
Chest: Decline Dumbbell: 15-20 RP
Shoulders: Behind the Neck Smythe Press: 15-20 RP
Triceps: Rev. Grip Bench: 11-15 RP
Back Width: Rack Chins: 15-20 RP
Back Thickness: Rack Deadlifts: 1 x 6-8, 1 x 3-4
B3)
Biceps: Wide Cable Curls: 15-30 RP
Forearms: Pinwheel Curls: 1 x 12-18
Calves: Seated Calves: 12 DC reps, 10 sec. stretch between reps
Quads: Leg Press: 1 x 8-10; 1 x 20
Hamstrings: SLDL: Sets x 6, adding 10 pds. until can’t do anymore without rest. (Trying for 4 + sets)
DC Training
Threaded Mode