Darkhorse

Thursday: Lower 1

Oly. Squats [A2G]: 5 x 5 (235)
Barbell Shrug: 3 x 12 (345), 225 x 15 (emphasis on negative)
Pullthroughs: 3 x 10 (120)
Ham. Curls: 3 x 12 (lying flat-90)
Leg Extension: 3 x 10 (150)
Abs Work: 5 x 10 (100) 10 breaths between sets
Calves: DC Style (6 plates) 12 DC's.

-I've missed doing A2G squats for the last 2 weeks so I decided on doing the same weight for all 5 sets. I kept it relatively light with a slow negative down, dynamic push up. I'm changing my schedule to incorperate both lower days with A2G back squats instead of front squats. My quads feel twice as worked with back squats. So on Thursday's I'll do 5x5 (same weight), then on Sunday do 5x5 (pyramid to max set). The rest of the workout was easy. Pullthroughs kinda sucked after shrugs for my lower back but fuck it. At the end, I used the loaded 1 minute stretches a la DC for my quads and hams.

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

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Darkhorse

Saturday: Upper 2

Incline Bench: 5 x 5 (235)
Incline Flyes: 5 x 5 (45) 120 seconds rest
Weighted Pullups: 5 x 5 (bw:241+10) 60 seconds rest
Dips: 2 x 8 (55)
Side Laterals: 3 x 12 (40)
Barbell Curls: 3 x 8 (135)
Rev. P-downs: 3 x 10 (150)
Rear Lateral Mach: 2 x 8 (160)

- 1 minute loaded DC stretch for each muscle group.

- Increased weight on all lifts. The flyes I'm not worried about increasing whatsoever. The only one that counts is the press. Same tempo applies. I did side laterals instead of high pulls, and used a good 4 second negative on each rep. Barbell curls were tough on my forearms after the pullups, but I still managed perfect form until maybe the final 2 reps of the final set.

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

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Darkhorse

Wednesday: Upper 1

Flat Bench: 5 x 5 (285) [3-0-1]
Flat Flyes: 5 x 5 (50) [6-0-2], 120 seconds rest
JS Rows: 5 x 5 (265), 90 seconds
Lat. Raise: 3 x 12 (150) (machine)
Incline Curls: 3 x 10 (55)
Skullcrushers: 3 x 8 (90)
Hammers: 2 x 12 (55)

-After each exercise per bodypart, I did a loaded (DC) fascia stretch, each one running 60 seconds worth of pain.

- The flat bench was very difficult for me today. I felt my triceps want to give out for some reason. So I quickened my cadence and took slightly longer to rest. I know that my max for the (5x5) bench is 305 w/out a spot. So I guess with the flyes it's a plus that I'm somewhat close to it. Only off by 20 lbs. which ain't shit. It was most likely due to my just waking up after a 12 hour night shift followed by a mere 4 hours in the sack. Everything else was easy. I increased my weight in almost every exercise. The incline dumbbell curls I kept at 55 and tried for more reps, which I easily got. Next time will be increased of course. I had to stop myself at 10 reps.:(

Just FYI: I drank 3 scoops Xtend (BCAA's), 1 scoop whey preworkout. Postworkout I had another couple scoops BCAA's, 10 grams creatine. I mixed it in with my favorite Carb-Force RTD (which has 110 grams carbs). 15 minutes later I drank my protein/skim milk.

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

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Darkhorse

I did lower yesterday morning. I tried some powdered caffeine since I couldn't wake up and took apparently too much. So, I just made sure I hit the 5x5 A2G squats and power shrugs before I bailed to ride out the shakes playing some Madden on the 'ol XBox.

I've got my X-Factor a few days ago which I've been taking. In order to really measure the effectiveness of the supplement, I've decided it's time again to do another DF 5x5 run. Last run I've got super results, so I expect better ones if this product is close to worth the price. I'm getting slightly bored with my upper/lower splits and think it's time to mix it up. I've been "resting" long enough since my last run. If you treat this program right, then you too would be hesitant to start another volume phase....Yes, it's that hard! The basic breakdown is this in terms of toughness and mental drain: (which is why I'm usually hesitant to recommend the full program)

Volume Phase-

Week 1: Managable
Week 2: Hard
Week 3: Very Hard
Week 4: Insane (I start to feel like shit halfway through)
Week 5: Deload!!

Another thing to note. I might just do an advanced three week volume phase where I'm closer to my RM's. I still haven't decided upon doing the full four weeks of hell or just sticking to three.

I might skip the intensity phase altogether. I'm thinking of the HST workout I made to follow the deload. I like the full body's. I won't do the SD, just try to increase the weights higher and higher. When I cannot progressively overload further, I'll drop the reps and carry on. I'll cross that bridge when I get to it.

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

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Darkhorse

Saturday: Upper 2

Incline Bench: 5 x 5 (245)
Incline Flyes: 5 x 5 (45) 120 seconds rest
Weighted Pullups: 5 x 5 (bw:241+20) 60 seconds rest
Dips: 2 x 10 (60)
Side Laterals: 3 x 12 (45)
Barbell Curls: [drop sets] 1 x 6 (155), 1 x 6 (135), 1 x 5 (115), 1 x 5 (95)
Rev. P-downs: 3 x 10 (160)
Rear Lateral Mach: 2 x 8 (160)

- Everything was easy except for the barbell curls. I decided on a 45 +10 per side. Maybe could've squeeked out 7 reps before really cheating (which I don't want). I was full of energy still so I did drop sets with the barbell curls. I rested for 7-10 deep breaths between drops, basically utilizing a rest/pause set. Fascia stretched for chest, shoulders, biceps. Technically I could increase everything by at least 20 lbs, esp. inclines, but I don't want to burn out.

- Unfortunately, I won't be able to start another 5x5 until the final week of December. I wanted to begin on Wednesday, but my gym is closed Saturday and Sunday. Due to my work schedule, Wed, Fri, Sun. are the best times for me to hit the gym. Less people.

Option 1: Take today [Sunday] off, then start the 5x5 Mon/Wed/Fri.
Option 2: Take today off, then just do a regular full body for Mon/Wed/Fri such as the 8-10 rep range I have in the HST sticky.

I'll know what's up tomorrow. The only problem is that it only gives me a day of active recovery from what I did last night for upper body. Depends on how sore I am. If I'm sore, then it's the HST week. If I feel good, then I'll just have to switch gym days around for my 5x5 and start off a little lighter. I'll do some prolongation techniques throughout the day. I don't want to take any extra time off from the gym since that's pretty much what I've been doing for my lower workouts->fucking around.

Darkhorse's Sig:

"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert

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