0311 Journal

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0311

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I'm going to take PT-Aaron's suggestion and post up a journal here. Almost two months ago I tore my left pectoralis (minor tear). After a few weeks off, I started back up with some full body work three times a week a la HST. IMO a perfect program to get back in the gym with, and especially good to rehab an injury with. After about a month, I started lightly building back up my chest with reps around 15-20. Now I'm good to go and a few days ago started my DC training routine. I have not been trained by anyone with this program. Luckily I was a member of IM back when the stickies were still up, and this program isn't hard to figure out like some make it out to be. :startrek:

A1)
Chest: Incline Dumbbell: 15-20 RP
Shoulders: Paramount Press: 14-20 RP
Triceps: Weighted Dips: 15-30 RP
Back Width: Pulldowns: 15-20 RP
Back Thickness: Barbell Rows: 2 x 10-12

B1)
Biceps: Incline Dumbbell Curls: 15-20 RP
Forearms: Reverse Curls: 1 x 12-18
Calves: Straight-Leg Hammer: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Lying Leg Curls: 20-25 RP
Quads: A2G Back Squats: 1 x 4-8; 1 x 20

A2)
Chest: Incline Smythe: 15-20 RP
Shoulders: Seated Dumbbell Press: 15-20 RP
Triceps: Skullcrushers: 20-30 RP
Back Width: Reverse Grip Pulldowns: 15-20 RP
Back Thickness: Deadlifts: 1 x 6-8; 1 x 3-4


B2)
Biceps: Barbell Curls: 15-20 RP
Forearms: Hammer Curls: 1 x 12-18
Calves: Donkey Calves: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Seated Curls: 20-30 RP
Quads: A2G Front Squats: 1 x 5-8; 1 x 20

A3)
Chest: Decline Dumbbell: 15-20 RP
Shoulders: Behind the Neck Smythe Press: 15-20 RP
Triceps: Rev. Grip Bench: 11-15 RP
Back Width: Rack Chins: 15-20 RP
Back Thickness: Rack Deadlifts: 1 x 6-8, 1 x 3-4

B3)
Biceps: Wide Grip Cables: 15-20 RP
Forearms: Pinwheel Curls: 1 x 12-18
Calves: Seated Calves: 12 DC reps, 10 sec. stretch between reps
Quads: Leg Press: 1 x 8-10; 1 x 20
Hamstrings: SLDL: Sets x 6, adding 10 pds. until can’t do anymore without rest. (Trying for 4 + sets)

I've done this type of training before with great success. Before this program, I completed two back to back volume phases of Bill Starr's 5x5 which is the next best program to this one IMO. Anything that has you A2G squatting three times a week kicks ass. :headbange My current maxes after Bill Starr's 5x5 are:

Bench: 405 x 2 (raw)
A2G Squat: 355 x 3 (raw)
Deadlift: 440 (3 x 3) (wrist straps, raw)

Unfortunately, my pec tear kept me from lifting anywhere near those maxes for two months, so now it's time to start over again and build back up to those numbers (minus anything to do with flat bench). :eviltongu

Edit: In case anyone's curious, my pics are found here
 
Monday

Incline Dumbbell: 80 [17, 6, 4] 27 RP (static) [too light? :D]
Paramount Press: 195 [12, 6, 4] 22 RP (static)
Dip Machine: 195 [15, 7, 5] 27 RP
Pulldowns: 240 [13, 6, 3] 22 RP (static)
Barbell Rows: 225 [2 x 12]

* After each exercise, a 1 minute loaded stretch.

- Definately underestimated the incline dumbbell and dip machine. The incline press was underestimated because it was my first day using free weights coming off my tear. Felt terrific though. Surprising that I just kept on going. I thought I'd hit positive failure on about 12-14 reps..Especially since I was using a pretty decent negative on each rep. I also turn the weights inward slightly to go as far down as possible. I did NOT want to do weighted dips this time because I wanted to limit the use of my lower pec. It's more mental than anything because my pec is 100%. Good first day, and I'm sore as shit.

Postworkout: I had my 2 scoops of wms and cee, then 20 minutes later I had 3 scoops of whey isolate in water. 45 minutes there after on my way to work I ate one of those small tubs of cottage cheese, and so on and so forth. :)
 
Tuesday: Thirty minutes of low intensity, long duration cardio [light jog] as soon as I woke up. Just took some BCAA's and took off. I have the night shift tonight so this was done in the afternoon. I took it easy on the cardio today since I have A2G squats tomorrow, which is IMO my most important lift.
 
Cool journal. I love training DC. I can't wait to do it again!! Good luck with it.
 
Thanks a lot guys!

Wednesday

Incline Dumbbell Curls: 50 [13, 6, 3] 22 RP (pulses)
Reverse Curls: 70 [1 x 19]
Straight-Leg Hammer: 6 plates [12 DC]
Lying Leg Curls: 110 [15, 8, 5] 28 RP (static)
A2G Back Squats: 285 [1 x 8], 225 [1 x 20]

* After each exercise, a 1 minute loaded stretch.

- Strong day. Incline curls weren't too bad. Instead of statics afterwards, I did pulses since my arms were toast. I basically just did fast 1/4 reps until I couldn't hold on to the dumbbells. Reverse curls were standing with the ez curl bar and they were too light this time. A2G squats was good to go. I haven't lifted heavy for over a month and a half, so it was nice to start building back up. The 225 lbs was balls to the wall!! A2G of course. I just tried to take my time and somehow get through it. After 16 reps, I had to rest the bar for 4 breaths, then I trucked on and finished.
 
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.
 
Thanks Matt!

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.
 
Workouts are looking great man! Making me wish I could get in the gym and get going on my program again!!
 
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.
 
Nice job 0311! I love reverse grip bench for triceps too... great exercise!
 
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. The main reason was because I just completed a company run obstacle course which kicked my ass.

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 progressions. Glad to hear your pec is "letting you" work out again :)

Sounds like you've got yourself a good woman there too!
 
PTAaron said:
Nice progressions. Glad to hear your pec is "letting you" work out again :)

Sounds like you've got yourself a good woman there too!
Click to expand...

Yeah, my pec is almost 100%, it's just the psychological aspect of it retearing again. If that happens, I swear I'm just going to drop lifting altogether and just become a 180 lb cardio stud like in the Marines. Going through all that recovery all over again is too much!

My wife's awesome! She comes home from work about the time I leave for mine. So, she remembers what days I lift and always stops at the store to pick me up my postworkout meal..Either cottage cheese, steak, ect.. :flylicker
 
Awesome man.

I'm paranoid about chest pressing movements myself because of the location of my shoulder repair :(
 
irongirl said:
Doing great 0311!!
Click to expand...
Thanks for stopping in IG!


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. :D
 
Friday

Incline Smythe:
LT- 255 [14, 4, 3] 21 RP
TT- 265 [10, 3, 2] 15 RP (static)

Seated Dumbbell Press:
LT- 70 [13, 4, 3] 20 RP
TT- 75 [12, 3, 2] 17 RP (pulses)

Skullcrushers:
LT- 60 [15, 8, 5] 28 RP
TT- 70 [15, 6, 4] 25 RP

Rev. Grip Pulldowns:
LT- 220 [13, 5, 3] 22 RP
TT- 230 [12, 5, 3] 20 RP (static)

Deadlifts:
LT- 315 [1 x 8], 365 [1 x 4]
TT- 335 [1 x 8], 385 [1 x 4]

* After each exercise, a 1 minute loaded stretch.

- Got really lazy with the incline press. I wasn't really pushing as hard as I should've. My second and third "mini" rest/pause set should've had an extra rep apiece. I got stuck halfway up and lost the fight. Pussed out on those. So, next time I'm keeping the weight the same and blasting up at least 18-20 RP! Seated dumbbells were good to go. I did about a 10 second static afterwards, then lowered it down and did about another 10 or so pulses. Deadlifts were still pretty easy. Still refuse to puss out and wear a belt..I had one of my gym buddies take a few pics of me deadlifting that look terrific! You'll notice the lack of any "queer gear" :D. True to form, I won't wear a belt until I'm in the mid 400's. I just need to borrow my sister-in-law's cord that attaches the camera phone to the computer! Hopefully by tomorrow. :devil1:
 
Still waiting on the camera hookup..I'm hoping to augment my journal with some pics soon!

Monday

Barbell Curls:
LT- 115 [14, 6, 4] 24 RP
TT- 125 [13, 5, 3] 21 RP (pulses)

Hammer Curls:
LT- 55 [1 x 14]
TT- 55 [1 x 18]

Donkey Calves:
LT- 215 [12 DC]
TT- 235 [14 DC]

Seated Leg Curls:
LT- 165 [17, 8, 5] 30 RP
TT- 180 [16, 8, 5] 29 RP (static)

A2G Front Squats: (heels elevated on 10 lb. plates)
LT- 225 [1 x 8]; 165 [1 x 20]
TT- 235 [1 x 8]; 175 [1 x 20]

* After each exercise, a 1 minute loaded stretch.

- I could've easily done a 45 plate per side for barbell curls but I'm trying to not burn myself out. Same goes for the front squats..I absolutely should've went heavier and next time I certainly will. Next time I'm shooting for 255 lbs for a set of 5-8 reps. The widowmaker was very difficult again. But, it's gotten easier in regards to keeping the bar on my clavicle.
 
Wednesday

Decline Dumbbell:
LT- 80 [14, 7, 5] 26 RP
TT- 90 [15, 5, 3] 23 RP (static)

Behind the Neck Smythe Press:
LT- 205 [14, 5, 3] 22 RP
TT- 215 [9, 5, 4] 18 RP (static)

Rev. Grip Bench:
LT- 225 [12, 6, 3] 21 RP
TT- 235 [10, 4, 3] 17 RP

Rack Chins:
LT- 20 [14, 5, 3] 22 RP
TT- 30 [15, 7, 4] 26 RP (pulses)

Rack Deadlifts:
LT- 365 [1 x 8], 405 [1 x 4]
TT- 385 [1 x 8], 425 [1 x 4]

* After each exercise, a 1 minute loaded stretch.

- Killed the log book today..Bigtime. Decline dumbbell needs more weight, period. I used a longer than normal negative on each rep. I was still sketchy about my pec, but it's another week without any sign at all of any retears. Rack chins was twice as strong as last time. Again, I love this exercise because I used a long negative each rep. I don't know what happened last time beyond me not being used to doing them. Another 10 lb raise at least for next time..I'm leaning towards the 50 lb bar. Rack deads were still done without the use of a belt. I'm debating on whether or not to start using the belt for next week's second set, since I'll be shooting for 445 lbs for 4 reps. Great day.
 
Friday:

Wide Cable Curls:
LT- n/a
TT- 150 [16, 5, 4] 25 RP (static)

Pinwheel Curls:
LT- n/a
TT- 45 [1 x 12]

Seated Calves:
LT- n/a
TT- 225 [12 DC]

Leg Press:
LT- n/a
TT- 630 [1 x 10], 360 [1 x 21]

SLDL:
LT- n/a
TT- 225 x 6, 235 x 6, 245 x 6, 255 x 6, 265 x 6

* After each exercise, a 1 minute loaded stretch.

- Loved the wide grip cables. They allowed me to use a long 4 second negative on every rep. (description on page 1). Pinwheel curls were harder than I thought, keeping the reps really slow. Seated calves had a 15 second stretch between every rep. Leg presses were with the "harder" machine, not the easy sled. Full ROM..The machine bottomed out on every rep. SLDL's were brutal. I did sets of 6, resting only long enough to add another 10 lbs and go again. Shooting for at least 4 sets, and I got 5..Maybe another. Next time I'll start with 235-245 and do it again.
 
Monday

Incline Dumbbell Press:
LT- 90 [15, 5, 3] 23 RP
TT- 100 [12, 4, 3] 19 RP(static)

Paramount Press:
LT- 205 [12, 5, 3] 20 RP
TT- 215 [12, 4, 3] 19 RP(static)

Weighted Dips:
LT- BW [15, 5, 5] 25 RP
TT- 20 [13, 5, 4] 22 RP

Pulldowns:
LT- 250 [13, 5, 3] 21 RP
TT- 260 [12, 5, 3] 20 RP (static)

Barbell Rows:
LT- 235 [2 x 12]
TT- 245 [2 x 12]

* After each exercise, a 1 minute loaded stretch.

- Everything was good to go. Nothing really to report. My strength is progressing nicely. Now I find myself more used to pushing through for that extra rep. Incline dumbbells I might go up to the 110's. Depends on how I feel. Pulldowns I didn't feel like I had 100% control on. For the last few reps, I couldn't control the negative as slow as I wanted. Barbell rows need a lot more weight. The past two cycles I used JS Rows for both sets of 12, wiping me out. Now I'm doing the Yates style, bringing my back further up, which will also help strengthen my lower back. Good day, and great post nutrition as always.
 
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