Justtryn 2007 IMPC Journal - DC Training All the Way!

justtryn · 04-02-2007, 03:02 AM

Hey, I finally can post a IMPC journal.

Well, I started my third DC Blast on March 26th. DC is my training style of choice for this contest. I'll post the workouts since the 26th below.

justtryn · 04-02-2007, 03:03 AM

March 26, 2007
DC Training - Workout A1

Pre-workout - Ragnarok Warrior Melon, 1.5 scoops. I took this at what I assumed would be 20 minutes or so before I started lifting. It ended up being nearly an hour before I was able to start. Family issues.

Anyway - tonight was chest, delts, tris, back width, back thickness
DC language:
RPs= Rest pause (15 breaths between the sets)
SS= Straight Set

Warm ups not included.

Incline Smith Bench Press - 265lbs 9/4/2 RPs

Extra Chest Exercise - Machine Flyes - 150lbs 30 reps

Extreme Stretches

DB Shoulder Press - 70lbs 10/4/3 RPs

Extreme Stretches

Abs - Machine Crunches - 70lbs 2x20

Hammer Strength Seated Dips - 250lbs 13/7/5 RPs - this replaces the parallel bar dips. Wasn't sure where to start on these.

Extreme Stretches

Close Grip Cable Pulldowns - 145lbs 11/5/4 RPs - learned once again that all cable machines are not created equal - I was "pulling" 200 on these at the Y.

Smith Machine Bentover Rows - 205lbs SS 12/10. This replaced the T-bars as they don't have an aparatus. I thought of trying to find a bar to put in a corner, but the way the place is laid out, it might be difficult. Additionally, it didn't appear that they had any extra bars.

Extreme Stretches

justtryn · 04-02-2007, 03:04 AM

March 28th -

DC session

Workout A2

DC night - bi's, forearms, calves, hams, quads

RPs= Rest Pause
SS=Straight Set

EZ Bar Curls - 105lbs 9/4/3 RPs

Extreme Stretches

Hammer Curls - 65 12 reps, SS

Standing Calf Raises - 360lbs 12 DC reps (explode up, 5 seconds to the bottom, hold for 15 seconds.) I did them on this funky plate loaded squat machine, thing. Standing at an odd angle - sort of leaning forward.

Sumo Ham Press - 360lbs two straight sets 10 and 8 reps each. This was also a different apparatus than I'm used to, with a bit of a different angle. Couldn't do as much weight as at the old gym - about 85lbs less than the last volume set weight. But man did my hams feel it!

Extreme Ham Stretches

ATG Squats - 275lbs 8 reps - 4 minute rest. Dropped the weight to 225 and did the widowmaker of 20 reps. I was huffing like a freight train by the time I was done.

Sat in the hot tub to finish off the night.

justtryn · 04-02-2007, 03:07 AM

March 30, 2007

Workout 3A Chest, Shoulders, Tris, Back

RPs= rest pause
SS=Straight Set

DB Flyes - 70lbs 11/6/5
Coupled with Hammer Strength Incline Press - 90lbs on each side - 15 straight reps, then 4 more. Too heavy after the flyes. I was supposed to get around 28 - 30 straight reps. I'm going to replace the DB flyes, as much as I love them with Hammer Strength Decline Press. Despite the fact that I had too much weight on this secondary exercise, I sure nailed the chest.

Extreme Stretches

Hammer Strength Shoulder Press - 90lbs on each side 11/6/5 RPs. This gym has a lot of Hammer Strength equipment in it, which I've never been exposed to. Oh, man! I love this particular machine! Hit the delts perfectly. Every H.S. machine I've used I've really liked.

Extreme Stretches

Cable Skull Crushers - 72.5lbs 14 reps. Too light. 77.5lbs 7/4 all RPs. Better weight. New machine and wasn't sure where to start. Good burn at failure, though, on each of these.

Extreme Stretches

Rack Chins - BW + 45lbs 10/6/4 RPs

Rack Deads. After warm ups. 315lbs 2 straight sets 11 & 10 reps each

Extreme Stretches

Really an awesome workout tonight. Ah, I've fallen in love with DC training once again. I was feeling really strong. I tend to be a bit tentative when trying new equipment or exercises, and wasn't sure where to start on the H.S. equipment. Boy do I wish I'd discovered this stuff a long time ago!

I've decided to accelerate the training a bit by hitting the workouts every other day, which will include working on a Saturday or Sunday, depending on how things work out. Typically, with this routine, it's a MWF scheme. I feel like my recovery ability is working in top form, so I'm gonna push it a bit. I'll still have a rest day in between each of my workout days.

hibiscus09 · 04-02-2007, 03:08 AM

I know you'll do a great job during the IMPC, Mark!

Best wishes and kick bootay!

justtryn · 04-02-2007, 03:12 AM

April 1, 2007

Workout 1B - bi's, forearms, calves, hams, quads

1.5 scoops of Ragnarok 15 minutes prior to workout.

RPs= rest pause
SS= straight set

Standing DB Curls - 60lbs 10/5/4 RPs- felt kinda weak on these - I've done more. Of course, I was at the gym quite a bit earlier than usual, and that tends to make a difference for me.

Hammer Curls - 60lbs 11 ss reps

Extreme Stretches

Hammer Strength "Super Horizontal Calf Press" (I have no idea what the "super" is) - 360lbs 11 DC calf reps. OW!

Gironda Leg Curls - 100lbs 23 SS reps

Leg Press - Heavy Set - 805lbs 8 reps This is a DC PB by 60lbs! Thankfully, this is the same leg press they have at the old gym, so I knew how to use the damn thing. They have two others that the release/lock mechanism is far to complicated for this feeble mind. Also, I had originally miscalculated the amount of weight I put on the bar, so I thought I was doing less when I started out. I was thinking to myself, "What the hell! Why is this so damn tough!!?"

Leg Press - Widow Maker - 675lbs 20 reps Another DC PB by 45lbs! Now what makes these a bigger deal to me is that this is the first pass on this blast. I'm supposed to have a PB on either the weight or the reps every time, but this was a biggie.

Ok, time to pass out. Damn these were tough today!

Finished up with the Extreme Stretches for both Hams and Quads.

Today was a gooood day!

justtryn · 04-02-2007, 03:14 AM

Quote:

Originally Posted by hibiscus09

I know you'll do a great job during the IMPC, Mark!

Best wishes and kick bootay!

Hi Hib!! You have the distinction of being my first visitor to my new IMPC journal! And what a beautiful visitor you are. Speaking of kicking IMPC butt, I know YOU will definately do the same. I've already seen your last contest pics.

spaceclown · 04-02-2007, 05:20 PM

Good luck Mark! Lets kick Vipers ass!

justtryn · 04-03-2007, 05:07 AM

Hey SC! Well, my pics certainly show I have a LONG way to go before I kick anyone's ass before my own. Not happy...

Tonight - 35 minutes cardio - recumbant bike. I'm guessing on the time as I accidentally cleared the damn thing out at about 20 minutes.

Will definately be adding more cardio, NOW.

Chi_town · 04-03-2007, 12:14 PM

Mark you are going to do an awsome job.
Kick some ass buddy

justtryn · 04-04-2007, 04:45 AM

DC night - workout 2B - Chest, shoulders, tris, back

RPs= rest pause

SS= straight set

Preworkout - 1 scoop of Ragnarok 15 minutes before the workout. I dropped it back to one scoop to see what the difference would be between one scoop and 1.5. Honestly, I didn't notice too much difference. Maybe a tad off on focus, but energy & strength were up there. My recovery seemed to lag a tad, as well. Not sure if it is related, or because I had to get my workout in quickly as I had an evening meeting to get to.

Hammer Strength Isolateral Banch Press - 133lbs on each side. 11/7/5 RPs. Never used this machine before - oh man... I love the feel of these hammer strength machines. Need to bump the weight up, obviously, on this one.

Machine Flyes - secondary pec exercise - 160lbs 27 straight reps

chest was fried after this.

Extreme stretches

Smith Shoulder Press - 205lbs for 9 reps. Rested for the 15 breaths and didn't have it in me for another set... so I dropped it to 185lbs for 5/3 RPs.

Extreme streteches

Abs

Smith CGBP - 205lbs 9/4/3 RPs

Extreme streteches

Cable Pulldowns - 145lbs 10/5/5 RPs. This one is definately an ego buster as at the old gym I was pulling 205 or so. The set up on this one is just different, I guess. Great squeeze at the bottom of these, and stretch at the top.

Cable Rows - 200lbs 10/8 SS.

Extreme streteches

Well, that's it from here, folks. Bed time for this bonzo.

Later!

Chi_town · 04-04-2007, 11:57 AM

Nice WO Brother !

Happy Hump Day !

StlBarbie · 04-05-2007, 10:31 AM

Was yesterday not the 4th???
Dont tell me you are already slacking???

justtryn · 04-05-2007, 12:34 PM

Huh? You've got me all confused? What's the 4th have to do with anything?

I did some cardio - 45 minutes on the treadmill - 3.7 mph, alternating between 10% and 15% incline... followed by a 10 minute slow ride on the recumbant bike.

But... you still have me confused, Barb...

DawnMarie · 04-05-2007, 10:57 PM

Congrats on the PBs and good luck in the contest! so glad to see you and JTtoo over here and doing it together!!

justtryn · 04-06-2007, 03:42 AM

Thanks for dropping by DM! I'm hoping this contest will really kick it in gear for her... more than me. She needs this more than I do - mainly for health reasons.

So, my training for tonight:

DC workout 3B - biceps, forearms, hams, quads

1 heaping scoop of Ragnarok 30 minutes before hand. I got to the gym a bit later than I wanted to... and felt like I could rip someones head off by the time I got there.

Close Grip, Prone Incline BB Curls (EZ Bar) - 90lbs (pb on the weight) 11/7/5. Rested too long between first and second rest pause set because I was having difficulty with the bench, itself.

Behind the Back barbell curls - 145lb on the ez curl bar - 2 straight sets 15 and 10. I know - only supposed to be one. PB on the weight.

Extreme Stretches

Seated Calf Raises - 135lbs. Four straight sets with 30 second rests 15/20/15/20. Not proper for DC , I know, but every time I tried to hold the stretch my right calf would cramp! WTF?! But doing normal reps didn't bother it. I didn't want to reduce the weight - (I know I should have) PB on the weight for seated calf raises of any sort.

Calf Stretches

Seated Leg Curls - 150lbs 20 straight reps.

Hack Squats (love this particular machine - very comfortable to use) - Heavy set - 250lbs 10 reps (should have gone heavier). Widowmaker - 200lbs for 20 reps. Again, should have gone heavier.

Ok, trying to bring my legs up, so I added another quad movement:

Leg Extensions - 170lbs 30 reps.

OMG! My quads were burning!! I'll keep adding weight and reducing reps on these until I can only get 8 of these buggers.

Extreme Stretches for hams and quads.

PWO dried pineapple and protein shake, then 20 minutes in the hottub.

That's it for tonight!

Later!

04-02-2007, 03:02 AM	#1
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 318 Recipes: 0 Rep Power: 12	Justtryn 2007 IMPC Journal - DC Training All the Way! Hey, I finally can post a IMPC journal. Well, I started my third DC Blast on March 26th. DC is my training style of choice for this contest. I'll post the workouts since the 26th below. __________________ 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.

04-02-2007, 03:03 AM	#2
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 318 Recipes: 0 Rep Power: 12	March 26, 2007 DC Training - Workout A1 Pre-workout - Ragnarok Warrior Melon, 1.5 scoops. I took this at what I assumed would be 20 minutes or so before I started lifting. It ended up being nearly an hour before I was able to start. Family issues. Anyway - tonight was chest, delts, tris, back width, back thickness DC language: RPs= Rest pause (15 breaths between the sets) SS= Straight Set Warm ups not included. Incline Smith Bench Press - 265lbs 9/4/2 RPs Extra Chest Exercise - Machine Flyes - 150lbs 30 reps Extreme Stretches DB Shoulder Press - 70lbs 10/4/3 RPs Extreme Stretches Abs - Machine Crunches - 70lbs 2x20 Hammer Strength Seated Dips - 250lbs 13/7/5 RPs - this replaces the parallel bar dips. Wasn't sure where to start on these. Extreme Stretches Close Grip Cable Pulldowns - 145lbs 11/5/4 RPs - learned once again that all cable machines are not created equal - I was "pulling" 200 on these at the Y. Smith Machine Bentover Rows - 205lbs SS 12/10. This replaced the T-bars as they don't have an aparatus. I thought of trying to find a bar to put in a corner, but the way the place is laid out, it might be difficult. Additionally, it didn't appear that they had any extra bars. Extreme Stretches __________________ 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.

04-02-2007, 03:04 AM	#3
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 318 Recipes: 0 Rep Power: 12	March 28th - DC session Workout A2 DC night - bi's, forearms, calves, hams, quads RPs= Rest Pause SS=Straight Set EZ Bar Curls - 105lbs 9/4/3 RPs Extreme Stretches Hammer Curls - 65 12 reps, SS Standing Calf Raises - 360lbs 12 DC reps (explode up, 5 seconds to the bottom, hold for 15 seconds.) I did them on this funky plate loaded squat machine, thing. Standing at an odd angle - sort of leaning forward. Sumo Ham Press - 360lbs two straight sets 10 and 8 reps each. This was also a different apparatus than I'm used to, with a bit of a different angle. Couldn't do as much weight as at the old gym - about 85lbs less than the last volume set weight. But man did my hams feel it! Extreme Ham Stretches ATG Squats - 275lbs 8 reps - 4 minute rest. Dropped the weight to 225 and did the widowmaker of 20 reps. I was huffing like a freight train by the time I was done. Sat in the hot tub to finish off the night. __________________ 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.

04-02-2007, 03:07 AM	#4
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 318 Recipes: 0 Rep Power: 12	March 30, 2007 Workout 3A Chest, Shoulders, Tris, Back RPs= rest pause SS=Straight Set DB Flyes - 70lbs 11/6/5 Coupled with Hammer Strength Incline Press - 90lbs on each side - 15 straight reps, then 4 more. Too heavy after the flyes. I was supposed to get around 28 - 30 straight reps. I'm going to replace the DB flyes, as much as I love them with Hammer Strength Decline Press. Despite the fact that I had too much weight on this secondary exercise, I sure nailed the chest. Extreme Stretches Hammer Strength Shoulder Press - 90lbs on each side 11/6/5 RPs. This gym has a lot of Hammer Strength equipment in it, which I've never been exposed to. Oh, man! I love this particular machine! Hit the delts perfectly. Every H.S. machine I've used I've really liked. Extreme Stretches Cable Skull Crushers - 72.5lbs 14 reps. Too light. 77.5lbs 7/4 all RPs. Better weight. New machine and wasn't sure where to start. Good burn at failure, though, on each of these. Extreme Stretches Rack Chins - BW + 45lbs 10/6/4 RPs Rack Deads. After warm ups. 315lbs 2 straight sets 11 & 10 reps each Extreme Stretches Really an awesome workout tonight. Ah, I've fallen in love with DC training once again. I was feeling really strong. I tend to be a bit tentative when trying new equipment or exercises, and wasn't sure where to start on the H.S. equipment. Boy do I wish I'd discovered this stuff a long time ago! I've decided to accelerate the training a bit by hitting the workouts every other day, which will include working on a Saturday or Sunday, depending on how things work out. Typically, with this routine, it's a MWF scheme. I feel like my recovery ability is working in top form, so I'm gonna push it a bit. I'll still have a rest day in between each of my workout days. __________________ 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.

04-02-2007, 03:12 AM	#6
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 318 Recipes: 0 Rep Power: 12	April 1, 2007 Workout 1B - bi's, forearms, calves, hams, quads 1.5 scoops of Ragnarok 15 minutes prior to workout. RPs= rest pause SS= straight set Standing DB Curls - 60lbs 10/5/4 RPs- felt kinda weak on these - I've done more. Of course, I was at the gym quite a bit earlier than usual, and that tends to make a difference for me. Hammer Curls - 60lbs 11 ss reps Extreme Stretches Hammer Strength "Super Horizontal Calf Press" (I have no idea what the "super" is) - 360lbs 11 DC calf reps. OW! Gironda Leg Curls - 100lbs 23 SS reps Leg Press - Heavy Set - 805lbs 8 reps This is a DC PB by 60lbs! Thankfully, this is the same leg press they have at the old gym, so I knew how to use the damn thing. They have two others that the release/lock mechanism is far to complicated for this feeble mind. Also, I had originally miscalculated the amount of weight I put on the bar, so I thought I was doing less when I started out. I was thinking to myself, "What the hell! Why is this so damn tough!!?" Leg Press - Widow Maker - 675lbs 20 reps Another DC PB by 45lbs! Now what makes these a bigger deal to me is that this is the first pass on this blast. I'm supposed to have a PB on either the weight or the reps every time, but this was a biggie. Ok, time to pass out. Damn these were tough today! Finished up with the Extreme Stretches for both Hams and Quads. Today was a gooood day! __________________ 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.

04-02-2007, 03:08 AM	#5
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 988 Recipes: 0 Rep Power: 16	I know you'll do a great job during the IMPC, Mark! Best wishes and kick bootay!

04-02-2007, 05:20 PM	#8
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	Good luck Mark! Lets kick Vipers ass! __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

04-03-2007, 05:07 AM	#9
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 318 Recipes: 0 Rep Power: 12	Hey SC! Well, my pics certainly show I have a LONG way to go before I kick anyone's ass before my own. Not happy... Tonight - 35 minutes cardio - recumbant bike. I'm guessing on the time as I accidentally cleared the damn thing out at about 20 minutes. Will definately be adding more cardio, NOW. __________________ 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.

04-03-2007, 12:14 PM	#10
Chi_town IMPC Contestant Join Date: Mar 2007 Location: On the Damn Stepmill Posts: 160 Recipes: 0 Rep Power: 4	Mark you are going to do an awsome job. Kick some ass buddy __________________ Certified Member of the HDH Crew

04-04-2007, 04:45 AM	#11
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 318 Recipes: 0 Rep Power: 12	DC night - workout 2B - Chest, shoulders, tris, back RPs= rest pause SS= straight set Preworkout - 1 scoop of Ragnarok 15 minutes before the workout. I dropped it back to one scoop to see what the difference would be between one scoop and 1.5. Honestly, I didn't notice too much difference. Maybe a tad off on focus, but energy & strength were up there. My recovery seemed to lag a tad, as well. Not sure if it is related, or because I had to get my workout in quickly as I had an evening meeting to get to. Hammer Strength Isolateral Banch Press - 133lbs on each side. 11/7/5 RPs. Never used this machine before - oh man... I love the feel of these hammer strength machines. Need to bump the weight up, obviously, on this one. Machine Flyes - secondary pec exercise - 160lbs 27 straight reps chest was fried after this. Extreme stretches Smith Shoulder Press - 205lbs for 9 reps. Rested for the 15 breaths and didn't have it in me for another set... so I dropped it to 185lbs for 5/3 RPs. Extreme streteches Abs Smith CGBP - 205lbs 9/4/3 RPs Extreme streteches Cable Pulldowns - 145lbs 10/5/5 RPs. This one is definately an ego buster as at the old gym I was pulling 205 or so. The set up on this one is just different, I guess. Great squeeze at the bottom of these, and stretch at the top. Cable Rows - 200lbs 10/8 SS. Extreme streteches Well, that's it from here, folks. Bed time for this bonzo. 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.

04-04-2007, 11:57 AM	#12
Chi_town IMPC Contestant Join Date: Mar 2007 Location: On the Damn Stepmill Posts: 160 Recipes: 0 Rep Power: 4	Nice WO Brother ! Happy Hump Day ! __________________ Certified Member of the HDH Crew

04-05-2007, 10:31 AM	#13
StlBarbie IMPC Contestant Join Date: Mar 2006 Posts: 112 Recipes: 0 Rep Power: 6	Was yesterday not the 4th??? Dont tell me you are already slacking???

04-05-2007, 12:34 PM	#14
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 318 Recipes: 0 Rep Power: 12	Huh? You've got me all confused? What's the 4th have to do with anything? I did some cardio - 45 minutes on the treadmill - 3.7 mph, alternating between 10% and 15% incline... followed by a 10 minute slow ride on the recumbant bike. But... you still have me confused, Barb... __________________ 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.

04-05-2007, 10:57 PM	#15
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 876 Recipes: 0 Rep Power: 34	Congrats on the PBs and good luck in the contest! so glad to see you and JTtoo over here and doing it together!! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

04-06-2007, 03:42 AM	#16
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 318 Recipes: 0 Rep Power: 12	Thanks for dropping by DM! I'm hoping this contest will really kick it in gear for her... more than me. She needs this more than I do - mainly for health reasons. So, my training for tonight: DC workout 3B - biceps, forearms, hams, quads 1 heaping scoop of Ragnarok 30 minutes before hand. I got to the gym a bit later than I wanted to... and felt like I could rip someones head off by the time I got there. Close Grip, Prone Incline BB Curls (EZ Bar) - 90lbs (pb on the weight) 11/7/5. Rested too long between first and second rest pause set because I was having difficulty with the bench, itself. Behind the Back barbell curls - 145lb on the ez curl bar - 2 straight sets 15 and 10. I know - only supposed to be one. PB on the weight. Extreme Stretches Seated Calf Raises - 135lbs. Four straight sets with 30 second rests 15/20/15/20. Not proper for DC , I know, but every time I tried to hold the stretch my right calf would cramp! WTF?! But doing normal reps didn't bother it. I didn't want to reduce the weight - (I know I should have) PB on the weight for seated calf raises of any sort. Calf Stretches Seated Leg Curls - 150lbs 20 straight reps. Hack Squats (love this particular machine - very comfortable to use) - Heavy set - 250lbs 10 reps (should have gone heavier). Widowmaker - 200lbs for 20 reps. Again, should have gone heavier. Ok, trying to bring my legs up, so I added another quad movement: Leg Extensions - 170lbs 30 reps. OMG! My quads were burning!! I'll keep adding weight and reducing reps on these until I can only get 8 of these buggers. Extreme Stretches for hams and quads. PWO dried pineapple and protein shake, then 20 minutes in the hottub. That's it for tonight! 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.

04-07-2007, 06:57 PM	#17
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 318 Recipes: 0 Rep Power: 12