DC Training Newbie
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hey everybody
anyways, i started DC Training and i thought it would be nice if i posted a journal out here :) so anyways, this is the program i am doing: Workout A1: Incline Bench 11-15 RP Side Raises 15-30 RP Bent Arm Pullovers 11-20 RP Lat Pull Downs 11-20 RP Hammer Strength Rows 10-12 SS Workout B1: Preacher Curls 11-20 RP Palms-up Wrist Curls 15-30 SS Standing Calf Raises 10-12 SS Leg Curls 15-30 RP Hammer Strength Leg Press 6-10SS + 20 SS Workout A2: Dips 15-30 RP Military Press 11-20 RP Close Grip Press 11-20 RP Chin-Ups 15-30 RP Barbell Rows 10-12 SS Workout B2: Barbell Curls 11-20 RP Palms-down Wrist Curls15-30 SS Leg Press Calves 10-12 SS Romanian Deads 15-30 RP Olympic Squats 6-10 SS + 20 SS Workout A3: Hammer Strength 11-15 RP Upright Rows 11-20 RP EZ Extensions 15-30 RP V-Bar Pull Downs 11-20 RP Deadlifts 6-9 SS + 9-12 SS Workout B3: Dumbbell Curls 11-20 RP Behind Back Wrist Curls 15-30 SS Calf Raises 10-12 SS Sumo Press on Hammer Strength Press 15-30 RP Leg Press 6-10 SS + 20 SS i am right now 168 lbs....i was 180 a few weeks ago, but due to depression (due to personal reasons) i lost so much weight...anyways, i'm back now and i plan on doing this for as long as i am physically capable.... i am not on any diet, but what i can tell u is: i am DEIFNITELY gonna try to get my diet in order... so, here's the BASIC template i plan on following: Quote:
anyways, i'm 18 years old. i've been lifting for 2.6 years. my max lifts are: bench press = 200 lbs squat = 310 lbs deadlift = 350 lbs barbell rows = 185 lbs x 5 reps incline barbell bench press 185 x 5 reps i have shoulder injuries on both my shoulders. i am judo green belt, and i popped my right and left shoulder during a tournament (i still came in 3rd - open division) anyways, i will be posting my diet + training, and i hope i am successful in this training program.. also, i would like to give credit to DellsGuy67 for helping me out in terms of exercise selection, diet and informtation. In the end all the exercises are my selections, but Dell helped me greatly. Thank You. i am also gonna be posting pics of me to compare every 6 weeks or so....these pics were taken 3 weeks ago. Not much has changed since then lol. |
DC TRAINING
WEEK 1 - Monday Workout A1 Incline Barbell Bench Press 115 lbs --->>> 11+8+6=25 FASCIA STRETCH: CHEST W/ 40 LBS IN EACH HAND Dumbbell Side Lateral Raises 15 lbs --->>> 20+15+9=44 FASCIA STRETCH: SHOULDERS Bent Over Dumbbell Pullovers 35 lbs --->>> 20+10+8=38 Lat Pull Downs 140 lbs --->>> 11+6+4=21 Hammer Strength Rows 160 lbs --->>> 12 FASCIA STRETCH: BACK Abdominals 4 sets of 12 rep crunches Diet Meal #1: 500 ml Milk + Banana Meal #2: Nachos w/ Guakhamole + Sour Cream Meal #3: 500 ml Milk + Banana Meal #4: Pizza + LOTS of Salad Meal #5: LOTS of Salad Meal #6: 500 ml Milk + 2 scoops ON Whey (Double Rich Chocolate ;) ) Overall Impression Good Workout....kinda underestimated everything lol, but thats ok...could've been much worse if i had OVERestimated it... like an ass i forgot to do the Static Hold...man, i am soo pissed, but because its Day 1, its ok.... on the whole: good workout :) |
DC TRAINING
WEEK 1 - Tuesday Diet Meal #1: 500 ml Milk + 2 scoops Whey Meal #2: 2 Chicken Breasts + Lettuce Meal #3: Popcorn + Hersheys Meal #4: 4 Beef Flank Steaks + Corn + Cheese Cake Meal #5: 500 ml Milk + 3 scoops Whey Meal #6: salad (lettuce + black olives in thousand island dressing) |
DC TRAINING
WEEK 1 - Wednesday Workout B1 Pre-Workout Cardio Warm-Up 10 minutes on treadmill Preacher Curls 50 lbs --->>> 11+8+5=24 FASCIA STRETCH: BICEPS Calf Raises on Nautilus Machine 175 lbs --->>> 15 FASCIA STRETCH: CALVES Leg Curls 120 lbs --->>> 10+9+6=25 FASCIA STRETCH: HAMSTRINGS Leg Press on Nautilus Machine 275 lbs --->>> 8 Leg Press on Nautilus Machine 215 lbs --->>> 20 FASCIA STRETCH: QUADRICEPS Abdominals Side Bends w/ 25 lbs in each hand for 25 reps on each side (only 1 set) Cable Crunches 2x25 with 32.5 lbs Diet Meal #1: Salad (Lettuce + Black Olives + Thousand Island Dresing) Meal #2: Nachos w/ Guakhamole + Sour Cream Meal #3: 500 ml Milk + 2 Scoops Whey Meal #4: 2 Smoked Turkey Breasts + Cream Corn Meal #5: 500 ml Milk + 2 Scoops Whey Overall Impression its sad my leg exercise choice is so limited :( but i plan on making the most of what i have..... todays workout was good....i am happy, and next week onwards i plan on doing 3x cardio for 30 minutes (as per SuperD's suggestion) on non-workout days. Peace |
DC TRAINING
WEEK 1 - Thursday Diet Meal #1: Noodles with double serving of Shrimp + babycorn + pot stickers + egg roll + spinach + Olives (i think its obvious by now how much i love olives :lol: ) Meal #2: 500 ml Milk Meal #3: Pizza Meal #4: Salad - lettuce + black olives + thousand island dressing Meal #5: 500 ml Milk + 2 scoops Whey Overall Impression should've eaten more....woke up late so was running short of free time before class...next time will be more disciplined... |
DC TRAINING
WEEK 1 - Friday Workout A2 Pre-Workout Cardio Warm-Up 10 minutes on treadmill Dips BW --->>> 15+5+4=24 Military Press 95 lbs --->>> 8+5+4=17 FASCIA STRETCH: SHOULDERS Close Grip Barbell Bench Press 115 lbs --->>> 8+7+5=20 Chin-Ups BW --->>> 10+7+5=22 Barbell Rows (Done JS Style) 135 lbs --->>> 15 FASCIA STRETCH: BACK Diet Meal #1: Coffee Meal #2: Quessadilas + Guachomole + Sour Cream (forgive my spelling mistakes) Meal #3: 500 ml Milk + 2 Scoops Whey Meal #4: 500 ml Milk + 2 Scoops Whey Meal #5: still to be had Overall Impression i did not do all body part fascia stretches coz im lazy lol.....no,seriously: i just forgot till the workout was done... the day is still left so i will be eating more food today.. i am going with my parents to downtown san antonio this weekend so my diet is gonna be really shitty....but i will be back on track come monday....and then there is no de-railing me :D |
DC TRAINING
WEEK 2 - Monday Workout B2 Pre-Workout Cardio Warm-Up 10 minutes on treadmill Barbell Curls 60 lbs --->>> 13+7+6=26 Palms Down EZ Bar Wrist Curls 20 lbs --->>> 25+15+10=50 FASCIA STRETCH: BICEPS Calf Raises on Hammer Strength Ground Base Squat/Lunges Machine 225 lbs --->>> 13 FASCIA STRETCH: CALVES Olympic Squats 225 lbs --->>> 8 Olympic Squats aka THE WIDOWMAKER 175 lbs --->>> 21 FASCIA STRETCH: QUADS Romanian Deadlifts standing on a platform 4" high 145 lbs --->>> 6+6+5=17 FASCIA STRETCH: HAMSTRINGS Diet Meal #1: 750 ml Milk + 2 Scoops Whey Meal #2: Spinach Wrap with lettuce, jallepenos, black olives, humus, guachomole and double serving of Chicken Meal #3 (Pre-Workout): 500 ml Milk + 1 Scoop Whey Meal #4 (Post-Workout): 500 ml Milk + 2 Scoops Whey Meal #5: Chicken Steak Meal #6: Single Slice Pizza Meal #7: Salad Meal #8: 250 ml Milk Overall Impression i had no clue widowmakers are so difficult!!! fuck...!!! i did 21 reps coz my 17th rep wasnt A2G, and i did the 21st one for a clear conscience. i also felt like puking 30 seconds later. but i have to say: I LOVED TODAYS WORKOUT. its been a long long long time since i've had so much fun in one single workout!! i am dead now :D |
DC TRAINING
WEEK 2 - Tuesday Skipping i did around 200 skips today but my legs are hurting like hell, and i quit after 200...couldnt do anymore.... Diet Meal #1: 500 ml Milk + 2 Scoops Whey Meal #2: Salad (lettuce+black olives+1000 island dressing) Meal #3: Beef Steak Meal #4: Boiled Chicken Breast with ONE lettuce Meal #5: Banana Meal #6: Single Slice Pizza Meal #7: Beef Steak Meal #8: Turkey Steak Meal #9: 500 ml Milk + 2 Scoops Whey Overall Impression i hate steaks.....i had way too many today.... |
DC TRAINING
WEEK 2 - Wednesday Workout A3 Pre-Workout Cardio Warm-Up 10 minutes on treadmill Hammer Strength Bench Press 140 lbs --->>> 8+4+2=14 FASCIA STRETCH: CHEST Upright Rows 50 lbs --->>> 12+8+6=26 FASCIA STRETCH: SHOULDERS EZ Bar Tricep Extensions 60 lbs --->>> 17+10+8=35 FASCIA STRETCH: TRICEPS V-Bar Pull Downs 140 lbs --->>> 10+8+5=23 Hammer Strength Rows TT @ 180 --->>> 12 LT @ 160 --->>> 12 FASCIA STRETCH: BACK Diet Meal #1: Beef Steak with Rice Meal #2: 250 ml Milk + 2 Scoops Whey Meal #3: Noodles with double serving of Shrimp + egg roll (pork) + pot stickers (really really heavy meal) Meal #4: 250 ml Milk Meal #5: Banana Meal #6: 500 ml Milk + 2 Scoops Whey Meal #7: Turkey Steak Meal #8: Salad (only lettuce + olives) Overall Impression i was supposed to do deadlifts in place of hammer rows, but doing deads after a 20 rep squat workout is next to impossible...so i swtiched them around...now deadlifts will be this monday (workout A) i think today's workout was awesome....! i really liked it a lot... peace |
DC TRAINING
WEEK 2 - Thursday Diet Meal #1: Beef Steak with Rice Meal #2: 500 ml Milk + 2 Scoops Whey Meal #3: banana Meal #4: spinach wrap with black olives, chicken, jalepenos, humus, lettuce, guachomole, etc Meal #5: steak with potatoes Meal #6: banana Meal #7: Turkey Steak Meal #8: 500 ml milk + 2 scoops whey Overall Impression i start cardio from saturday |
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