Snake's DC Log

[snakemw]

sometimes the DC principles are hard to understand so i did a log about 6 months or so for everybody on a different forum. here is a couple of weeks worth.

Monday 15

Day 1 (a):

Bench = 230lbs 9, 2, 1
then extreme stretching for chest

skull crushers = 100lbs 8, 3, 2
then extreme stretching for tri's

Lateral raises = 20lb db's 8, 6, 4
then extreme stretching for shoulders

lat pulldowns = 160 7, 4, 3

barbell rows = 175 8, 6, 6

then extreme stretching for back width and thickness

between each rest-paused set i wait 15 breaths and then do the next set. on my last set of each excercise i always do 2 forced reps or static drive for 20-30 secs. on every set i always finish on the negative part instead of the postive part. this is important because you can always go down more times then you can go up so always get a little more work if you stop on the negative. make sure that your negative is very slow, i normally take 6-9 secs on this one or as slow as i can go.

i normally try to get 12-15 reps for the bigger muscles and 15-18 for the smaller ones. once i get in that rep range the next time i do that excerise i go up in weight. if i dont get into that rep range the next time i do i have to increase my reps by at least one or i have to switch excercises next time around.

for example next time i do bench i will go up to 235lb b/c i got it 12 times.

i will stay at the same weight for skull crushers b/c i only got it 13 times.

[snakemw]

Wed. 17

normally this would be

day 2 (a)

but my partner had somethings he had to do so i told him i would wait on him and workout Thursday.

my workout will look like this;

barbell curls

reverse curls

then stretch for bis and forearms


i dont do a lot of hevay weights for legs cuz if i do my knee kills me for 3-4 days so i will probably do something like

jump squats

stiff leg d.l.

[snakemw]

Friday 19:


Day 1 (b)

incline bench = 225 = 5,2,1

extreme stretching

reverse grip bench = 165 = 7,4,2

extreme stretching

arnold press = 45's 10, 8,6

extreme stretching

pull-ups = 5,3,2 this is by far my worst excercise of all

deadlift = 410 = 3 i wanted to try to go all out for a set of 6 but i over estimated my strength. i normally do a set of 8 then a set of 4

extreme stretching for my back

todays workout was kind of sluggish. hopefully mondays will be a lot better

[snakemw]

Monday 22:

day 2 (b)

spider curls: 85 = 6, 3, 3

hammer curls: 45's = 6, 3, 2

extreme stretching for bi's and forearms

squats

extreme stretching

calf raises

extreme stretching


i normally do jump squats or real light weight squats that is why i did not put a weight out beside but you would want to get 8-10, 3-5, 1-3 for your reps. today's workout went a lot better. my arms felt really "full" and pumped

[snakemw]

Wednesday 24:

day 1 (c)

small incline bench = 215 = 6, 2, 1

extreme stretch

close grip = 185 = 6, 3, 2

extreme stretch

shruggs

extreme stretch

close grip lat pulldowns = 160 = 7, 4, 3

t-bar rows = 155 + some weight of bar = 7, 3, 3

xtreme stretching for back


workout went pretty good today. chest didnt feel to strong but my tri's were really pumped after the workout

[snakemw]

ok so friday i did not workout but here is what it would have looked like

Friday 26: day 2 (c)

preacher curls 1 rest paused set

reverse preacher curls 1 rest paused set

extreme stretching for arms

calf raises

extreme stretching for calves

leg extensions

extreme stretching

leg curls

extreme stretching

[snakemw]

todays workout went great. i dont remember all the weights but i was really sore right after the workout and i am still feeling pretty pumped a couple of hours later.

day 1 (A) started over since i was gone most of last week

bench = 235 = 6,2,1

extreme stretching

bench dips = 70 = 7,5,4

extreme stretching

lateral raises = 20's = 10,6,4

extreme stretching

lateral pulldowns = 170 = 6,?,?

barbell rows = 195 = 7,?,?

extreme stretching for back


i also did a static hold for each excercise after i was done with my last set.

[snakemw]

Wed. 8 Day 2 (A)

barbell curls = 115= 6,2,1

reverse curls = 75 = 5,3,2

extreme stretching for arms

after curls i did a game where me and my partner put 2 tens on the bar and i did 2 curls then handed it to him and he did 2. we did this for as long as we could until someone cant do anymore. just a little game i throw in every now and then.

squats = low weight high reps here because of my bad knee

calf raises

lunges = low weight high reps too

[snakemw]

I have done better logs but i think this gives you the idea.

[jbodybuilder]

Log is looking great Snake:smile: