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_Wolf_ · 10-09-2006, 04:38 PM

DC TRAINING
WEEK 5 - Monday

Workout A1

Incline Barbell Bench Press
LT @ 135 lbs --->>> 8+5+4=17
TT @ 155 lbs --->>> 6+4+3=13

FASCIA STRETCH: CHEST W/ 45 LBS IN EACH HAND

Dumbbell Side Lateral Raises
LT @ 25 lbs --->>> 15+8+6=17
TT @ 30 lbs --->>> 15+10+7=32

FASCIA STRETCH: SHOULDERS

Bent Over Dumbbell Pullovers
LT @ 45 lbs --->>> 17+13+10=40
TT @ 55 lbs --->>> 17+13+10=40

FASCIA STRETCH: TRICEPS

Lat Pull Downs
LT @ 160 lbs --->>> 10+7+5=22
TT @ 170 lbs --->>> 8+5+3=16

Deadlifts
LT @ 295 lbs --->>> 2
TT @ 295 lbs --->>> 4

Deadlifts
LT @ 225 lbs --->>> 12
TT @ 245 lbs --->>> 10

FASCIA STRETCH: BACK

Diet

Meal #1 @ 12:30 pm: 500 ml Milk + 2 Scoops Whey

Meal #2 @ 2:30 pm: HUGE amounts of roasted beef in a single slice of wheat bread

Meal #3 @ 4:45 pm: chicken tenders (pre-workout) (i sipped a gatorade during workout)

Meal #4 @ 7:30 pm: 500 ml milk + 3 scoops whey + 500 ml milk in corn flakes

Meal #5 @ 10:00 pm: 6" spinach wrap with humus, guachomole, lettuce, black olives, chicken, mushrooms

sleep from 10:30 pm to 1:30 am

Meal #6 @ 1:30 am: 6" spinach wrap with humus, guachomole, lettuce, black olives, chicken, mushrooms

Overall Impression

AWESOME workout! i loved it.

before i even start describining my workout i want to state that the last 2 meals of the day are planned out. i will be sticking to schedule.

back to workout: FANTASTIC! deads killed me. this is also the last time i am doing side lateral raises for delts. i am gonna shit to front alternate arm dumbbell shoulder presses from next time.

i have 3 videos for y'all. me doing the last 2 reps of the incline press and me doing the 2 deadlift sets.

here are the videos:

[MEDIA]http://www.youtube.com/watch?v=KuJainlS0wo[/MEDIA]

[MEDIA]http://www.youtube.com/watch?v=PQ5Pl2BZm_k[/MEDIA]

[MEDIA]http://www.youtube.com/watch?v=Bd7ecR1iCFU[/MEDIA]

IMHO the 295x4 was kinda shitty. please let me know what u guys think so i know what to do after 2 weeks.

peace