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Friday

Low Incline Smythe: 255 [14, 4, 3] 21 RP (static)
Seated Dumbbell Press: 70 [13, 4, 3] 20 RP (pulses)
Skullcrushers: 60 [15, 8, 5] 28 RP
Rev. Grip Pulldowns: 220 [13, 5, 3] 22 RP (static)
Deadlifts: 315 [1 x 8], 365 [1 x 4]

* After each exercise, a 1 minute loaded stretch.

- The incline smythe was pretty tough. Pecs are killing me today. Seated dumbbell was a lot lighter than what I normally used to do since now they are following my chest rest/pause. I'll say that without rest/pausing chest, I was able to do 105's for 10 reps no problemo, all the way down till they sit on my shoulders..All the way up. So it's easy for me to say how draining a single rest/pause working set is! I seemed to only have trouble with the last 1/3 headed to lockout. It makes sense. For the pulses, I just busted out as many half reps as possible till my hands cannot hold on any longer. I prefer pulses for most dumbbell exercises because it just focuses better IMO on overloading your muscle vs. burning out my triceps. By the time I got to deadlifts, I thought I was going to die. My legs are still sore, but they didn't seem to affect me too much with deadlifting. I could've gotten a few more, but I didn't want to kill myself for the first week of DC training.

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Sunday

- 30 minutes low intensity, long duration jog (about 3 miles).

Monday

Barbell Curls: 115 [14, 6, 4] 24 RP (pulses)
Hammer Curls: 55 [1 x 14]
Donkey Calves: 215 [12 DC]
Seated Leg Curls: 165 [17, 8, 5] 30 RP (static)
A2G Front Squats: 225 [1 x 8]; 165 [1 x 20]

* After each exercise, a 1 minute loaded stretch.

- Good day. After I finished barbell curls, I opted for some pulses vs. doing statics. I actually did pulses for around 20 half reps, then fought through a 8 second static. Hammer curls were done with my back against the wall. Next time I'm going to try to get my 18 reps. A2G front squats were done with my heels elevated on 10 lb plates. The first set wasn't too hard, but the widowmaker was a killer. After the 15th rep, I had trouble trying to keep the bar high and balanced on my deltoids cause of all the sweating. Last three reps were super slo' mo'. Those five exercises took me about 60 minutes to finish.

Wednesday

Decline Dumbbell: 80 [14, 7, 5] 26 RP (static)
Behind the Neck Smythe Press: 205 [14, 5, 3] 22 RP (static)
Rev. Grip Bench: 225 [12, 6, 3] 21 RP (static)
Rack Chins: 20 [14, 5, 3] 22 RP (pulses)
Rack Deadlifts: 365 [1 x 8], 405 [1 x 4]

* After each exercise, a 1 minute loaded stretch.

- Sweet job in the gym today. Mentally, I was a little scared to do some direct pressing where my pec tear was so I kept it of course lighter than I could do. I used a slight decline. My reps were all very slow and controlled. I planted the dumbbells deep into my arm pits for every rep. I switched front press to behind the neck because I hate doing something with a fixed plane of motion to the front. I'm used to having a lot of ROM with standing military presses, so I wasn't impressed with the smythe. Solution: Behind the neck, which doesn't need a whole lot of range. Rev. grip bench I haven't done in a long time, but IMO one of the best triceps exercises out there. For these, I used a slight incline, mainly to protect my chest. Rack chins were harder than I remember, but the elongated negative was awesome. I used a 20 lb ez curl bar on my lap. Rack deads were still below my knees. I could've gone heavier, but work has me doing a intense obstacle course on Friday.

I missed Friday's workout due to poor nutrition and sitting on the I-405 for over 3 hours in traffic coming home. There was no way under God I was going to do legs (20 repper) coming off of sitting in my car all that time hungry as hell! I feel physically sick missing a f'ing leg day, but in drawing from my experience, it would've been a complete waste of time bothering. Chances are I would've started cramping up and just delayed my recovery time for Monday's workout. Plus, there is no such thing as "making up a missed workout"..Oh well.

On Monday, I'm back in my DC rotation hitting A1 as per my journal.

Starting on Monday, I will have gone through everything once (excluding B3). So, my journal will now look something like this:

LT = Last Time
TT = This Time

Great way to show just how bad the logbook gets beat down every workout compared to last time..

2 miles... aint shit... 3 miles PFT... PFT good for you PFT good for me

Sorry Dan I just couldnt help myself... DC's take on the muscle gain/fat loss is rather intriuging

Monday

Incline Dumbbell Press:
LT- 80 [17, 6, 4] 27 RP
TT- 90 [15, 5, 3] 23 RP (static)

Paramount Press:
LT- 195 [12, 6, 4] 22 RP
TT- 205 [12, 5, 3] 20 RP (static)

Weighted Dips:
LT- 195 [15, 7, 5] 27 RP
TT- BW [15, 5, 5] 25 RP (static)

Pulldowns:
LT- 240 [13, 6, 3] 22 RP
TT- 250 [13, 5, 3] 21 RP (static)

Barbell (JS) Rows:
LT- 225 [2 x 12]
TT- 235 [2 x 12]

* After each exercise, a 1 minute loaded stretch.

- Felt terrific all day even though I hit the gym within a half hour of waking up. Incline dumbbells were of course increased easily. Nothing new with the shoulder press. I got stuck on my second and third rest/pause with a half rep, but I didn't count it since it wasn't a full one. Weighted dips I tried today for the first time since my pec tear. I only wanted to use my bodyweight (<260) and took the reps really slow. My pec felt great, so I'll start adding a lot more weight and see what happens. I normally don't do statics for triceps, but this time I just held myself upright and slightly bent my arms. JS Rows once again sucked the life out of me. Still managed to bust through without passing out.

- My nutrition was good to go today. Preworkout I had 2 scoops isolate with 50 grams of maltodextrin. After my first set of JS Rows I needed a pick-me-up so I started downing my premade Vitargo shake. 75 grams of Vitargo with 3 grams cee and some extra BCAA's. Got home 20 minutes later and started my 3 scoops of cold filtration isolate in water. My wife was home and when I got out of the shower I had a nice juicy NY steak waiting Pretty perfect senario IMO.

Nice. I like the before/after thing you're doing.

Wednesday

Incline Dumbbell Curls:
LT- 50 [13, 6, 3] 22 RP
TT- 55 [12, 5, 3] 20 RP (pulses)

Reverse Curls:
LT- 70 [1 x 19]
TT- 80 [1 x 17]

Straight-Leg Hammer:
LT- 270 [12 DC]
TT- 290 [12 DC]

Lying Leg Curls:
LT- 110 [15, 8, 5] 28 RP
TT- 120 [16, 8, 4] (static)

A2G Back Squats:
LT- 285 [1 x 8], 225 [1 x 20]
TT- 300 [1 x 7], 235 [1 x 20]

* After each exercise, a 1 minute loaded stretch.

- Dead tired walking into the gym today. Too many night shifts in a row. Still killed the logbook so I'm happy. Nothing really to report except for A2G squats. The last couple of reps on my first set were pretty slow. I'm sure missing Friday's workout didn't help my power. The widowmaker was super difficult today compared to last time. My knee felt a little wierd on the fourth rep, so I kept the weight on my back and shook it out. Bad mistake. I made it to 15 reps before my back started killing me. So I rest/paused the rest. I got up to 18 reps, then rested about 10 seconds, then barely finished. I just might keep the widowmaker weight the same for next time..I want to nail all 20 straight before adding more weight. I probably could've done it, but I lost 5 seconds fucking with my knee.

Knee feels terrific now, don't know what happened but IMO it isn't anything to stress over.