Bodybuilding.net - Bodybuilding Forum

Bodybuilding.net - Bodybuilding Forum (https://www.bodybuilding.net/)

- Personal Journals (https://www.bodybuilding.net/personal-journals/)

- - S.F.W's Joker Style (https://www.bodybuilding.net/personal-journals/s-f-ws-joker-style-3303.html)

Quote:

Originally Posted by Joker13 (Post 24046)

I thought we were competing and werent suppose to talk:biglaugh:

It's been going well I really like thanks.

Keep at it..it pays

Sat-Gym

Chest
hammer mach
8+4+3 x 260 r.p. (+10lbs)

Shoulders
hammer mach
8+5+3 x 250 r.p. (+20lbs)

Tri's
mach dips
15+10+10 (+5reps)

Back width
lat pull down
8+6+5 x220 r.p. (+20lbs)

Back Thick
1 x 7 x 385 (+1rep)
1 x 4 x 435 (+10lbs,1rep)

Felt good missed half of my thursday training seasion so I didnt post it, had a good reason though went to my sons baseball awards dinner. On my last set of deads lots of vienage going on, If I could figure a way to comfortably carry around 435lbs I would look jacked or I could lose some B/f:biglaugh:

Monday--Gym

Bi's
hammer mach
8+5+6 x 170 R.p (+15lbs) distracted explane below

Forearms
hammer mach
1 x 14 x 80 S.s (+2reps)
1 x 8 x 80 extra set

Calves
horizantal calf
270 x 12 D.C.ed

Hams
leg curl
8+5+2 x 140 r.p. (+15lbs)

Quads
Leg Press (my fav)
700 x 10 (+20lbs)
530 x 20 (+30lbs)

Well I don't know where I pulled the strengh to train after my 14hr f'n day, must be those vit b drops. Anyway real happy I broke into 700lbs on leg press for 10 reps:)
Why do stupid people feel the need to bug you in the middle of a set? Doing my curls d.c. on my 15 sec rest someone comes up. Can I work in w/ you? I'm almost done you can have it in a minute! Are you trying to cut? NO! You know if you rest short like that between sets you burn fat. (sigh) It's D.C. style training. What? D.C....DoggCrapp..Look it up. Ohh I follow Arnold. (whatever the f that means)

Quote:

Originally Posted by Joker13 (Post 24395)

[Why do stupid people feel the need to bug you in the middle of a set? Doing my curls d.c. on my 15 sec rest someone comes up. Can I work in w/ you? I'm almost done you can have it in a minute! Are you trying to cut? NO! You know if you rest short like that between sets you burn fat. (sigh) It's D.C. style training. What? D.C....DoggCrapp..Look it up. Ohh I follow Arnold. (whatever the f that means)

You need to scowl more when you're working out....nobody wants to bother a large jacked man when they look like they're about to bend the bar into a pretzel around someone's neck. My $0.02 :biglaugh:

Journal's looking good Joker!! Keep it up man :weights:

Well called my insurance doc to find out what my test is at. he said it was low but hadnot given me a number. So for my second set of blood test my test is at 68!!! low is 300 norm is 550ish I'm like totally shut down!!! Anyway endo visit is on the 15th..we'll see what he says. I always have the hrt clinic to fall back on if I dont like what he says though

DELOADING PHASE

Chest
flat bench
1 x 13 x 225
1 x 6 x 275
1 x 5 x 295
1 x 3 x 315
1 x 2 x 325

Shoulders
D.B press
2 x 15 x 50

Tri's
cgbp
1 x 8 x 225
1 x 11 x 225

Back
Barbell Rows
2 x 13 x 225

Well I've been on D.C. almost 2 months, So was reminded by 0311 that its time to deload. I sorta got carried away with bench pressing. Its hard to try and cut back:jester: Just from my bench I can tell my strengh has gone up

The name of the game is keeping it heavy, but limiting volume. With DC's use of one working set, this means keeping the one set, but straight setting for about 15 reps. This is a very effective deload considering how brutal rest/pausing is. Also, NO statics/pulses. So be sure to hold back because if you don't deload fully, then your chances for continued progress your next blast will be limited. By this I simply mean not being able to blast very long without a regression in performance.

As I've said via pm, this is your time to have some fun for a change. Not having to worry about widowmakers and rest/pausing is a huge load off the mind. So if there's been a certain exercise or machine you've been itching to get back to, now's the time. It's also an excellent time to experiment with new exercises that have potential to make the cut for your next blast! Check out reverse grip bench presses (in the smith for safety sake rest pausing). Love that one!

It takes a large amount of self disipline to stick to the deload. You lift pretty heavy, and have been blasting for 2 months, so your joints need a fair amount of recovery..Even if you don't feel the pain. It's your choice whether you want to spend 1 week deloading or 2. Typically, the longer the blast, the longer the cruise.

Your next workout I anticipate seeing one workset per exercise. :) Shoulder presses, for example, could probably have been 65 lb DB's for a set of 15 hard reps, stretch, DONE.

Here's a little treat about cruising for the natural lifter:

Quote:

Originally Posted by Dante

DC 'Blasting and Crusing Clarified'
________________________________________
Cruising--I want to clear some things up about this. As much as I like people to keep the training in correct format because Ive experimented with this stuff so much and I think I have a feel for what is working best, with blasting and cruising it can be individualistic.

With Natural guys, they usually go 5 weeks to 14 weeks blasting and then take a 2 week cruise--the norm seems to be somewhere between 7 weeks blasting and 12 weeks blasting. You read this by being in tune with your body and when you start feeling worn out and not really wanting to give the logbook an ass kicking--its time to cruise. But dont make a major mistake that some nattys do which is simply refusing to take a day off. Sometimes that rectifies the whole situation right there. At that moment because of various problems, lack of sleep, stress, etc you read that as a time to cruise but basically all you need is to skip a workout and pick up the schedule on the next day and your right back to normal. Now if you take a day off and you get that 3-4 days of straight rest and still feel listless and unmotivated, hey then its time to cruise. I will give you some examples of what some of my nat trainees do

7 weeks blasting 2 weeks cruising
12 weeks blasting 2 weeks cruising
5 weeks blasting 7 days cruising
8 weeks blasting 7-10 days cruising

As you can see above its personal choice how long you want to blast and cruise. Some guys take the 2 weeks cruise some guys like it shorter. Its up to you. I also have some guys that train pretty hard with straight sets during this time (but short of failure) and some guys that kind of just wing it (either way is going to work--your just maintaining)

Deloading Phase

Sat--Gym

Bi's
drag curls
1 x 10 x 110

Forearms
hammer d.b. curls
1 x 17 x 40

Calves
seated calf raises
1 x 12 x 180

Hams
leg curl
1 x 13 x 125

Quads
v squat or hack squat mach
1 x 12 x 450 (really 500 cause empty mach is 52lbs) p.b.

O.k tried to just take it a little easy felt good today. My gym changed its hours on sat so now I can go in even earlier and avoid people:biglaugh: Also never mentioned this, don't even log it but every gym day includes ab work

DELOADING PHASE

Chest
Decline
1 x 9 x 295

Shoulder
Barbell Press
1 x 12 x 135
1 x 8 x 155

Tri's
Skull Crushers
1 x 17 x 75
1 x 13 x 95

Rack Pulls (set just below knee)
1 x 10 x 455
1 x 5 x 505 P.R.

Well deloading till the 15th or so. I personally find deloading harder to follow then blasting, but I know my body needs it.

Well it's time for me to jump back into cardio, It also seems to help out my knees somehow

30min on recumbant bike