Thread: DC Training
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Old 05-01-2006, 04:43 PM
Darkhorse Darkhorse is offline
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Join Date: Mar 2005
Location: CA
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Quote:
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
Today was the start of the program. Very tough. I underestimated a lot of the weights to my surprise, so that's the reason why most of the RP sets are so high..Waay high.

Monday

Incline Dumbbell: 80 [17, 6, 4] 27 RP (static)
Paramount Press: 195 [12, 6, 4] 22 RP (static)
Dip Machine: 195 [15, 7, 5] 27 RP
Pulldowns: 240 [13, 6, 3] 22 RP (static)
Barbell Rows: 225 [2 x 12]

* After each exercise, a 1 minute loaded stretch.

- Definately underestimated the incline dumbbell and dip machine. The incline press was intentional because it was my first day using free weights coming off my tear. Felt terrific tough. Surprising that I just kept on going. I thought I'd hit positive failure on about 12-14 reps..I didn't want to do weighted dips this time because I wanted to limit the use of my lower pec. It's more mental than painful. My pec performed great.
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