justtryn

Hey, Tim! Thanks for stopping by. DC is a great method to use - but I believe there's no ONE perfect system out there. Everything can be improved.

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

Chi_town

That's why we are doing the IMPC.....NO ?

Hey Mark ! Just checking in on your brother!

__________________
Certified Member of the HDH Crew:friday:

justtryn

Well, I made it back home from Helena this afternoon. Tonight was workout 1A - chest shoulders, tris, back - width and thickness. The Mrs began training with me again, after taking a break from weights for two weeks to rehab some funky aches and pains. She's doing a run of straight DC this time around! So, on to my workout.

Preworkout - Ragnarok - 1 heaping scoop - 15 minutes prior to starting.

H.S. Incline Bench - 144lbs on each side. 9/3/1.5 RPs. This was up 5lbs per side and a PB!

Machine Flyes - 195lbs 2x15 - up 5lbs

Extreme Stretches

DB Shoulder Press - 70lbs 10 reps. Then when I went to do the second rep, my right arm kinda tipped to the side on the first rep and I fought to get it straight again, which caused me to lose control of the left db! DAMN I was pissed. I tried to do a set immediately after this and could only get 2 reps. The struggle drained me and I had to rest to get any gas back again. Did two more RP sets - the first was for 6, and the 2nd was for just 2 reps.

Rear Delt Machine - 120lbs 2x12

Extreme Stretches

H.S. Seated Dips - 280lbs 11/5/5 RPs. Rested a tad too long on teh last rest pause, thus the 5 reps. But it was UP 10 lbs and a PB!!

Overhead Rope Extensions - 100lbs 15 & 10 straight sets, 30 second rest.

Extreme Stretches

CG Pulldowns - 155lbs 9/5/4 RPs - up 5lbs, PB!

H.S. Seated Rows 125lbs 12/10, 2 straight sets. up 10 lbs on each side. PB!

Extreme Stretches


Well, that's it from here.

Later!

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

justtryn

Well, my back is still a bit stiff this weekend, but nothing like it was, and not really painful. So that's good news. The bad news?

I had my bf % tested yesterday. This was the first time at this gym that I was tested... and I was not happy. Hell, I'm still not happy. First, the trainer that did it, well, it was obvious in our conversation that I knew more about training than he did! Then, he wouldn't test me in the same places that I was tested last time. Lastly, the % was much higher than last time around on the four point test, even though I appear to be leaner in the mirror. I was rather upset about it (the old "your nothing but a a fat ass" rose to the top of my head). I was up on the weight too, which I already knew from my own scale. Not a good time. Now I suppose it could be that he didn't know what he was doing plus the fact that he tested different spots made the difference. But I'm still not happy about it, no matter what I think the mirror says. Our minds are a powerful influence on how we perceive ourselves. Oh well... On to the workout.

Saturday - Workout 2A - Bi's, forearms, calves, hams, quads

RPs = rest pause
SS = straight set

EZ Bar Curls - 105lbs 10/6/3 RPs

Pinwheel Curls - 60lbs 2x12 SS

Machine Curls - 100lbs 2x12 SS - fast reps, 30 seconds rest in between sets.

Extreme Stretches

Standing Calf Raises on Precor plate loaded Squat Machine - 410lbs 12 DC style reps.

Standing Calf Raises - 410lbs 2x20 - SS

Sumo Ham Press SS - 410lbs - 2 straight sets 30/15

Extreme Stretches

Squats - heavy set - 315lbs 8 reps

Squats - Widow Maker - 245lbs, 20 reps

leg extensions - 185lbs 2x12 SS

Extreme Stretches

Well, that's it from here. Until next time.

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

justtryn

Workout 3A Chest, Delts, Tris, Back width and thickness.

Ragnarok - two scoops 20 minutes prior to workout.

RPs = rest pause
SS = straight set
H.S. = Hammer Strength

Extreme Stretches done after each group

Chest:
H.S. Decline Press - 138lbs on each side, 10/5/3 RPs (up 5lbs - PB)
H.S. Decline Press - 138lbs - SS - 6 reps after 1 minute rest.
Machine Flyes - 195lbs 2x12 SS - up 5lbs

Delts:
H.S. Shoulder Press - 105lbs 9/3/2 RPs
DB Laterals - 20lbs 2x12 SS - nice slow reps - burn baby burn!

Tris:
Cable Skull Crushers 77.5lbs 13/6/3 RPs
Rope Pressdowns 90lbs 1x12, 80lbs 1x12 SS - different cable machine, and the "weight" wasn't the same as there were a different number of pullys.

Back Width & Thickness:
Weighted Rack Chins: - BW +55lbs 12/5/5. I was puff'n like a freight train when I was done with these.
Straight Arm Pressdowns - 80 2x12 SS
Rack Deads wait for it... wait for it... 365lbs 1x8 & 1x9 SS - NEW PB by 25lbs. I did 340 last time... and I had done 360 once for 8 reps (one time only), so I was jacked about this. Needless to say, I was out of gas by the end.

Well, that's it from here. I've noticed on this hybrid scheme I've put together, that I'm getting DOMs once again. I had them in my legs on Sunday, although not extreme. With the straight DC training, I seldom get DOMs at all. I like DOMs!

Later!

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

justtryn

Still Plugging away -

Workout 1B - Bi's, FOrearms, calves, hams, quads

H.S.= Hammer strength
RPs = Rest Pause
SS = straight set

Ragnarok two scoops, 20 minutes prior to workout. The tub is getting low!


H.S. Bicep Curl (new for me) - 94lbs 10/5/4 RPs

Hammer Curls - 65lbs 12/8 SS

Machine Curls - 105lbs 2x12 SS

Stretches

H.S. Seated Calf Press - 380lbs 12SS DC style

H.S. Seated Calf Press - 380lbs 2x20 SS

Gironda Leg Curls - 105lbs 25/12 SS

Stretches

Leg Press Heavy Set - 850lbs 10 SS
4.5 minute rest
Leg Press Widow Maker - 710lbs, 20 reps, SS. OMG! At 16 I thought I was gonna hurl, and wouldn't be able to finish. This is a PB for me on the weight for 20 reps. I wasn't about to quit at 16, but had to reach deep to get those last few.

5 minute Rest

Seated Leg Extensions - 195lbs 2x12

Stretches

I was toast.

Well, that's it for now!

Later.

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.