DC TRAINING
WEEK 4 - Monday
Workout B2
Barbell Curls
LT @ 60 --->>> 13+7+6=26
TT @ 70 --->>> 12+8+6=26
FASCIA STRETCH: BICEPS
Palms Down Wrist Curls
LT @ 20 lbs --->>> 25+15+10=50
TT @ 30 lbs --->>> 20
FASCIA STRETCH: FOREARMS
Calf Raises (DC Style) on Nautilus Leg Press Machine
TT @ 175 lbs --->>> 12
Olympic Squats
LT @ 225 --->>> 8
TT @ 245 --->>> 4
Olympic Squats
LT @ 175 lbs --->>> 20
TT @ 180 lbs --->>> 20
FASCIA STRETCH: QUADS
Sumo Calf Raises on Hammer Strength Leg Press Machine
LT @ 210 --->>> 10+6+4=20
TT @ 210 --->>> 12+8+6=26
FASCIA STRETCH: HAMS
Diet
Meal #1: 100 ml Milk + 2 Scoops Whey + Corn Flakes
Meal #2: Noodles in Water with Shrimps + Baby Corn + Tofu + Peas + Pork Egg Roll
Meal #3: (Pre-Workout - 2 hours before workout) Steak with Chicken Fingers
Meal #4: (Post-Workout) 100 ml Milk + 2 Scoops Whey
Meal #5: Salad
Meal #6: 100 ml Milk + 2 Scoops Whey
Overall Impression
shit workout....
i could have done MUCH better if i had had a proper pre-workout meal...i ate my dinner at 6:30 in the evening and then went to study physics (i have test on wednesday) and then went to the gym straight at 9:00 pm. thats 2.5 hours later! no wonder i got fucked on the squats @ 245 lbs!! my 5RM used to be 265 when i was 180... but ive learnt my lesson: my preworkout meal is most important to me....im never gonna make the lazy mistake of not buying more food. :teeth:
oh, and one more sad piece of news: my weight has gone from 173 lbs to 170 lbs...but thats ok...i am very dehydrated and im sure in 2-3 days ill be back to 173
good news: arm work was excellent lol...the widowmaker was a killer...i wanted to video tape myself but was too lazy. ill do that next time. i junked the calf raises on the ground base squatting machine coz it was difficult to load. but the nautilus leg press machine is a killer. my calves get hit HARD. ive never felt so much pain on my calves before. i love it
sumo presses were also excellent. actually, apart from the 4 rep squat set the whole workout was good.
on the whole: GOOD workout (not great unfortunately)