DC TRAINING
WEEK 5 - Wednesday
Workout B1
Preacher Curls
LT @ 60 lbs --->>> 13+7+5=25
TT @ 70 lbs --->>> 8+4+2=14
FASCIA STRETCH: BICEPS
Palms Up Wrist Curls
LT @ 70 lbs --->>> 20
TT @ 80 lbs --->>> 20
FASCIA STRETCH: FOREARMS
Nautilus Machine Calf Raises
LT @ 215 lbs --->>> 15
TT @ 235 lbs --->>> 11
Leg Curls
LT @ 135 lbs --->>> 12+8+5=25
TT @ 150 lbs --->>> 12+8+5=25
FASCIA STRETCH: HAMS
Nautilus Leg Press
LT @ 355 lbs --->>> 6
TT @ N/A
Nautilus Leg Press
LT @ 295 lbs --->>> 20
TT @ 395 lbs --->>> 20
FASCIA STRETCH: QUADS
Diet
Meal #1 @ 1:00 pm: 500 ml Milk + 2 Scoops Whey
Meal #2 @ 3:00 pm: HUGE amounts of roasted beef in a single slice of wheat bread + Queso and Chips
(took a nap from 3:15 to 5:00 because i got only 3 hours of sleep last night)
Meal #3 @ 5:15 pm: Pot Stickers + Egg Roll (Pre-workout)
Meal #4 @ 7:30 pm: 500 ml milk + 3 scoops whey + 500 ml milk in corn flakes (Post Workout)
Meal #5 @ 9:30 pm: 6" spinach wrap with humus, guachomole, lettuce, black olives, chicken, mushrooms + 1/2 can of Tuna
sleep from 10:00 pm to 1:00 am
Meal #6 @ 1:30 am: 6" spinach wrap with humus, guachomole, lettuce, black olives, chicken, mushrooms
Overall Impression
great workout. i cant believe i got 395x20
i have the video. but as i see it right now i can see 2 faults:
1.) the video got hung in the begining. so it only shows 18 reps. that sucks. coz i got all 20 and if u look at the video correctly u will see the entire thing is just frozen for a few seconds. DAMNIT!
2.) it looks like i am doing partial leg pesses because of the angle i have placed the camera at. but i am short and i put the seat in the lowest possible position. i think it also shows me locking my knees on every rep which isnt what happened. im gonna have to find a better place to put my phone next time.
anyays, here's the video (however shitty it is):
[MEDIA]http://www.youtube.com/watch?v=zayvBcBEVdo[/MEDIA]
i want your opinion guys. should i dump this exercise or should i do it for one more run and video tape myself doing 395x20? i know my form was perfect and i did all 20 reps - even if the angle of the camera shows elsewise. the max weight on that machine is 395. so should i change? if i change im gonna be doing leg extensions for 20-30 RP. i have other quad dominant exercises like the safety bar squat and the ground base hammer strength suat machine, but i want to save them for later. so what do y'all feel?
overall description: i am happy with todays workout. i cant believe i got in 20 reps with 395
my day is made.