DC TRAINING
WEEK 6 - Friday

Workout B3

EZ Bar Curls
LT @ 80 lbs --->>> 8+5+4=17
TT @ 90 lbs --->>> 7+4+2=13

FASCIA STRETCH: BICEPS

Dumbbell Hammer Curls
LT @ 35 lbs --->>> 17
TT @ 40 lbs --->>> 20

FASCIA STRETCH: FOREARMS

Calf Raises on Hammer Strength Leg Press
LT @ 200 lbs --->>> 20 (not total DC style)
TT @ 220 lbs --->>> 12 (STRICT DC STYLE)

FASCIA STRETCH: CALVES

Hammer Strength Leg Press
LT @ 360 lbs --->>> 10
TT @ 400 lbs --->>> 12

Hammer Strength Leg Press
LT @ 300 lbs --->>> 20
TT @ 350 lbs --->>> 20

FASCIA STRETCH: QUADS

4" Platform Stiff Legged Deadlifts
LT @ 145 lbs --->>> 11
TT @ 145 lbs --->>> 20

FASCIA STRETCH: HAMSTRINGS

Diet

Meal #1 @ 11:30 am: Ham + Eggs + Cheese

Meal #2 @ 12:30 pm: Ham + Eggs + Cheese

Meal #3 @ 2:30 pm: Cheese Quesadia (Tortillas + Cheese)

Meal #5 @ 5:30 pm: Pre-Workout 2 Scoop of whey + Milk

Meal #6 @ 7:00 pm: Post Workout 2.5 scoops of whey + corn flakes

Meal #7 @ 8:30 pm: Sandwhich

Meal #8 @ 10:00 pm: 1 can Tuna

Meal #9 @ 1:00 am: 2 cans Tuna

Meal #10 @ 2:00 am: 2 scoops whey + milk

Overall Impression

awesome workout. PRs all around.

im going out to see The Departed. will come back fill out the 6 weeks summary of DC training.

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