_Wolf_

DC Training Blast #2 Week 4 Monday

Workout A3

Incline Dumbbell Bench Press
LT @ 55 lbs --->>> 10+6+4=20
TT @ 55 lbs --->>> 15+10+5=30

FASCIA STRETCH: CHEST

Seated Barbell Military Press
LT @ 95 lbs --->>> 10+6+4=20
TT @ 115 lbs --->>> 10+7+5=22

FASCIA STRETCH: SHOULDERS

Incline Close Grip Bench Press
LT @ 95 lbs --->>> 15+10+5=30
TT @ 95 lbs --->>> 19+12+9=40

FASCIA STRETCH: TRICEPS

Behind the Neck Rack Chins
LT @ BW lbs --->>> 15+10+5=30
TT @ BW lbs --->>> 25+15+10=50

Cable Rows
LT @ 120 lbs --->>> 10
TT @ 120 lbs --->>> 15

FACIA STRETCH: BACK

Diet

Meal 1 @ 7:30 am : coffee + baegels + cheese

Meal 2 @ 2:15 pm : Sushi

Meal 3 @ 5:00 pm : 2 scoops whey in 1 cup milk (pre-workout nutrition)

Meal 4 @ 6:45 pm : 2 scoops weight gainer in milk (post workout nutrition)

Meal 5 @ 8:15 pm : sushi

Meal 6 @ 9:30 pm : sushi

Meal 7 @ 12:30 am : tuna - 1 can

Overall Impression

PRs all over....

ok i took a LOT of videos.....i took videos of everything except incline dumbbell bench press...

as usual, video's will be pm'ed to everyone who needs to see them shortly...i know i forgot to send the RDL one so ill add that one too

i have increased my weight to 182 lbs finally...so in 12 weeks i have gone from 166 lbs to 182 lbs....but i notice i have put on some considerable mass around my waist...so i am going to cut my meals a bit to reduce the slight paunch....even if it means a slight compromise in overall mass...

peace

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_Wolf_

true...i guess i need to increase the protein intake....i did that yesterday and today btw

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_Wolf_

DC Training Blast #2 Week 4 Thursday

Diet

Meal 1 @ 9:30 am : 2 scoops weightgainer in milk

Meal 2 @ 12:15 pm : white meat chicken and fries

Meal 3 @ 3:15 pm : 2 scoops weightgainer in water

Meal 4 @ 6:15 pm : french dish - "beef bouginian" and cheese cake

Meal 5 @ 10:30 pm : salad

Meal 6 @ 12:00 am : tuna

Overall Impression

went to a french restaurant for dinner....being a lisason of the international student union...

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_Wolf_

DC Training Blast #2 Week 5 Monday

Workout A1

Incline Bench Press
LT @ 155 lbs --->>> 8+4+3=15
TT @ 165 lbs --->>> 7+3+2=12

FASCIA STRETCH: CHEST

Seated Dumbbell Military Press
LT @ 45 lbs --->>> 11+8+5=24
TT @ 45 lbs --->>> 13+10+7=30

FASCIA STRETCH: SHOULDERS

PJR Pullovers
LT @ 55 lbs --->>> 16+11+8=35
TT @ 60 lbs --->>> 17+13+8=38

FASCIA STRETCH: TRICEPS

Chins-Ups
LT @ BW + 10 lbs --->>> 10+5+2=17
TT @ BW + 10 lbs --->>> 11+6+2=19

JS Rows
LT @ 155 lbs --->>> 6
TT @ 155 lbs --->>> 12

FACIA STRETCH: BACK

Diet

Meal 1 @ 7:30 am : coffee + baegels + cheese

Meal 2 @ 2:15 pm : Chicken with potatoes

Meal 3 @ 5:00 pm : 2 scoops whey in 1 cup milk (pre-workout nutrition)

Meal 4 @ 6:45 pm : 2 scoops weight gainer in milk (post workout nutrition)

Meal 5 @ 8:15 pm : ham sandwhich

Meal 6 @ 9:30 pm : salad

Meal 7 @ 12:30 am : 1 scoop weightgainer

Overall Impression

PRs all over....but shit workout.....i wanted to do some more wieght...****ig sucks balls....i hated this workout....

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EricT

Bro, if you reached all your goals for this workout then why did it suck? The day you start thinking of each workout as being the whole point is the day you'll find a more productive attitude. Being able to make a plan of progression and stick to it is what separates the men from the kiddies.

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I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses.

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_Wolf_

ok im a kid

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_Wolf_

DC Training Blast #2 Week 5 Tuesday

Diet

Meal 1 @ 7:30 am : coffee + baegels + cheese

Meal 2 @ 2:15 pm : chicken with potatoes and brocoli (i love brocoli)

Meal 3 @ 5:00 pm : 2 scoops whey in 1 cup milk and some corn flakes

Meal 4 @ 8:30 pm : nachos

Meal 6 @ 9:30 pm : salad

Meal 7 @ 12:30 am : 1 scoop whey in water

Overall Impression

wanted to do cardio...but was too lazy (no surprise, huh?)

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_Wolf_

DC Training Blast #2 Week 5 Wednesday

Workout B1

Barbell Curls
LT @ 80 lbs --->>> 11+7+4=22
TT @ 90 lbs --->>> 8+4+3=15

FASCIA STRETCH: BICEPS

Palms Down Wrist Curls
LT @ 30 lbs --->>> 20
TT @ 40 lbs --->>> 20

FASCIA STRETCH: FOREARMS

Calf Raises off Hammer Strength Leg Press ~ Strict DC Form
LT @ 250 lbs --->>> 13
TT @ 300 lbs --->>> 13

Sumo Squats on Hammer Strength Leg Press
LT @ 290 lbs --->>> 15+10+5=30
TT @ 340 lbs --->>> 18+13+9=40

FASCIA STRETCHES: HAMS

Hammer Strength Leg Press
LT @ 380 lbs --->>> 10
TT @ 430 lbs --->>> 8

Hammer Strength Leg Press
LT @ 270 lbs --->>> 20
TT @ 300 lbs --->>> 20

FACIA STRETCH: QUADS

Diet

Meal 1 @ 7:30 am : coffee + baegels + cheese

Meal 2 @ 2:15 pm : Nachos with shredded cheese, chicken, black beans and jalepeneos

Meal 3 @ 5:00 pm : 2 scoops whey in 1 cup milk (pre-workout nutrition)

Meal 4 @ 7:15 pm : 2 scoops weight gainer in milk (post workout nutrition) + 1 hersheys chocolate

Meal 5 @ 8:15 pm : sushi

Meal 6 @ 9:30 pm : salad + boiled chicken

Meal 7 @ 12:30 am : 1 scoop whey in milk

Overall Impression

PRs all over....again....and i still felt it sucked.....i think i need a solid ass kicking to make me appreciate these things more....

some other news....off late my back has been giving me problems...in the sense, i find it difficult to sleep on my back at night so i sleep on my stomach instead..now this has been my natural way of sleeping for many many many years now (i used to sleep like that for fun but now its hurting)...the thing is my still hurts in this position....so i took my friend Eric's advice (for those of u who dont know, Eric is an old buddy of mine who has helped me through a lot and is an esteemed member of www.bodybuilding.net Everything good i do on the training part is thanks to him. everything bad i do is thanks to me and only me - i will not share credit here at all!!) and i did my judo stretches like i used for my lower back and which i have been avoiding for the last 4 months because no one appears to do that in my gym....anyways, my back feels MUCH better already in a few weeks of this regular stretching everything will be back to normal....

workout still sucked. i dont know why. i really need to be whipped.

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EricT

Make sure some of those stretches are targeting those hip flexors like I mentioned (psoas)...and btw, since I can't EDIT anymore what I meant to say on that other post is when you STOP thinking like that but instead I wrote start. Basically what I mean is don't second guess your workout if you "beat the logbook" as 0311 would say. Your body knows a threshold stimulus regardless of what your rational mind thinks.

There is always a time when you'll think "I could have done more" but correctly pacing yourself has it's own rewards.

EricT's Sig:

I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses.

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