barzel

DAY 163 4 of Sep

todays work out log
Biceps: Barbell Curl
Last time 66Lbs 8,4,3
This time 99Lbs 5rp :clapping: :clapping: :clapping:

Forarme: Alt. Hammer Curl
Last time 30,8Lbs 8,4,3
This Time 39lbs 12rp

Calv: Standing Calv press
Last time 176Lbs 12,12
This Time 231lbs 12rep.
and 319lbs 11rep. :clapping: :fish:

ham: Stiff leg deadlift
Last time 88,99,110,132,154,176Lbs x 6 reps
This Time 176Lbs 6reps

Quads: Hack Squart
Last time 308Lbs 8 and 242Lbs 15 (in machine)
This Time V Squart :317,5 6rep. and 231,5 15rep

A good work out. now i have to go to dancing class :dance: with my wife and i cane hardly walk.

DarkFalcon

Awesome increases over last workout. How did you make such drastic improvement?

barzel

HI Falcon. the improves is over a longer time than. the log might show. last is from day 24.

but do to holiday and acidents (shoulder and leg) i havent been abel to train a full program for 3 months.

so the increase is not so fantastic as it might apear. althoug i most say that I'am satisfide, to have made improvment at all.

but the lack of training have set me back compared to my goals i hade hoped to lift +220 lbs in Bench press.
and +110 lbs in Barbell Curl

but I hope to get ther in 1 to 2 months time.

barzel

Day 165 6 september

Chest: Incline Barbell RP 11-15
Last time 115Lbs(52) 18rp
This Time 154Lbs(70) 7rp +3 assisted :camer:

Shoulders: Hammer press RP 15-20
Last time 33Lbs(15) 10rp
This time 42lbs(19) 13rp :clapping:

Triceps: Closed Grip bench press RP 15-20
Last Time 99Lbs(45)18rp
This time 132lbs(60) 12rp :clapping:

Back W: Pull down to front RP 15-20
Last Time 121Lbs(55) 20rp
This time 165lbs(75) 13rp :clapping:

Back T: Smyth Rowes SS 10-12
Last time 132Lbs(60) 12, 8,
This time MTS Rowes 154lbs(70) 8,8ss :clapping:

Another good work out, I need to get the reps up, but I think the added weight will help me to grow fast. Ohh and by the way the numbers in () is the weight in Kilo grams.

barzel

okay im trying to add som pics now.

as all cane see I'am not a good posser, but i hope you get the idea that im moving som wher.

althoug i most say i need to take better pic cours i dont se mutsh diferens on this from day 10 and day 164.

Attached Images

	dag 10.JPG (17.8 KB, 7 views)
	dag 164.JPG (19.2 KB, 8 views)

barzel

stil a long way to go. i must say that i think i look stronger in real life than on this pic. lol

maybe i will try to rupe me with som baby oile to get bether reflexion rofl. :peace:

Attached Images

dag 164,1.JPG (37.7 KB, 14 views)

barzel

DAY 167
Biceps: Barbell Preacher Curls 11-15rp
Last Time 66(30)lbs 10,6,5,4,2reps
This time 88Lbs(40) 2 and 77lbs(35) 6rp

Forarme: Alt Pinwheel Curl 10-12ss
Last Time : 26,4Lbs(12) 12,10,8,4,2reps
This time: 37,5lbs(17) 13,13ss

Calves: standing calf raise 12ss
Last Time 231lbs(105) 12ss and 319lbs(144) 11ss
This time: 405,65lbs(184) 8ss and 7ss
:clapping: :clapping: :clapping: :clapping: :clapping:
Ham: Standing leg curls 20-30rp
Last Time: 33Lbs(15) 15,15reps
This Time: ISO Lateral Leg extension 55lbs(25) 16rp and 88lbs 2rep :friday:

Quads: Squats 4-8ss,20ss
Last Time squats 110Lbs(50) 8,8reps
This time: MTS V Squats 231,5lbs(105) 6rep and 165,35lbs(75) 7rep

A Okay work out considering that i partyed :friday: hard thusday so i had a bad hangover in the gym. :bshot:

think thats why the squat diten go to well.
they have renovatede my gym and goten a lot of new maschines.

but that means ther is no machine to do seated calf raise, and ther isent even a normal leg press. thats F.....

my calves are exploding dont know what hapent to them they are like twise as big as when i started training.

whise my upper body woude develop as fast.

barzel

Training log Day 170

Brest: decline bench 11-15 RP
last time 176 lbs 8 rp
This time 176 lbs(80) 10 rp

Shoulder: seated cabel pull 11-15 RP
Last time 88 lbs 12rp
This time 88 lbs(40) 16rp

Triceps: smith Bar pull 11-15RP
Last time 80 lbs 15rp
This time 82,5 lbs(37,5) 16RP

Back Wide: Racked chines to back 15-20 RP
Last time 18 rp
This time 11lps(5) 19RP

Back Thick: Bent Over BB. Rows 12ss NEW
Last time DB row 57lbs 12,12 reps
This time 88lbs 12ss and 110lbs(50) 12ss

NOT the best work out. hade hope to go 3-4 reps moor on the bench press. but maybe next time.

barzel

:friday: DAY 172 :friday: :friday: :friday:


Biceps: Incline dumbel Curls 15-20RP
Last:40 lbs 7rp
This time:40 lbs(18) 9RP

Forarme: Rev Cabel Curl 12-20SS
Last:66 lbs 12,12
This time:50 lbs(22,5) 12,12 :confused2:

Calves: calves on a leg press 12SS
last time 132 lbs 15,12 rep
this time 432lbs(196) 12,7 rep PR

Ham: leg extension 20-30RP
Last time 88lbs 12,8 rep
This time:132lbs(60) 22rp

Quads: leg press 4-8SS and 20SS
last time 176lbs 16,16 rep
this time 330lbs(150) 8rep and 176lbs(80) 21rep PR

First time i sucsed in making the widowe maker 20 rep on a Quads exersise. and 14 dags ago i strugeld to make 16reps with the same 176lbs.

I think im doing the rev cabel curl wrong have to read up on that exercise.

barzel

MY Legs day 172

Attached Images

	ben dag 172.JPG (27.5 KB, 4 views)
	ben dag 172 2.JPG (29.1 KB, 11 views)

Trick D

Keep up the good work!

__________________

barzel

Thanks m8 I will

barzel

MY PROGRAM has change som since i started so her is an up dated form.

MONDAY A.
Brest: decline bench 11-15 RP
Shoulder: seated cabel pull 11-15 RP
Triceps: smith Bar pull 11-15RP
Back Wide: Racked chines to back 15-20 RP
Back Thick: Bent Over BB. Rows 12ss NEW

Wensday A
Biceps: Incline dumbel Curls 15-20RP
Forarme: Rev Cabel Curl 12-20SS
Calves: calves on a leg press 12SS
Ham: leg extension 20-30RP
Quads: leg press 4-8SS and 20SS

Friday A
Brest: Bench press RP
shoulders: Arnold press RP
Triceps: Skull Chrusers
Back W: Racked chins to front rp(15-20)
Back T: Dead Lift ss 3-4/6-8/10-12

Monday B
Biceps: Barbell Curl 15-20RP
Forarme: Alt. Hammer Curl 12-20SS
Calv: Standing Calv press 12 SS
ham: Stiff leg deadlift Sets of 6 SS, add 20 lbs each set until failure
Quads: V Squart (in Machine) 4-8SS and 20SS

Wensday B
Chest: Incline Barbell RP 11-15
Shoulders: Hammer press RP 15-20
Triceps: Closed Grip bench press RP 15-20
Back W: Pull down to front RP 15-20
Back T: Smyth Rowes SS 10-12

Friday B
Biceps: Barbell Preacher Curls 11-15rp
Forarme: Alt Pinwheel Curl 10-12ss
Calves: standing calf raise 12ss
Ham: ISO Lateral Leg extension 20-30rp
Quads: MTS V Squats 4-8ss,20ss

I have included an exampel of a 15 weeks training Plan for week a.

Attached Files

DC Træning A.doc (108.5 KB, 2 views)

barzel

And her is the B Week Plan

Attached Files

DC Træning B.doc (116.0 KB, 3 views)

barzel

DAY 174

Brest: Bench press RP
last time 176 lbs (80) 6rp
This Time 176 lbs (80) 10rp

shoulders: Arnold press RP
Last time 42lbs (19) 10 rp
This time 42lbs (19) 16 rp

Triceps: Skull Chrusers (dips)
Last time 66Lbs(30) 14 rp
This time 66Lbs(30) 22 rp

Back W: Racked chins to front rp(15-20)
Last time 15 rp
This time 13lbs 4 and body weight 15rep

Back T: Dead Lift ss 6-8,3-4/10-12,6,8
Last time 176 lbs(80) 5,3 ss
This time 220 lbs(100) 4,2 ss PR

WERY NICE Work Out. after the work out i played squash for 2h. so im prety busted now :bshot:

barzel

DAY 177

todays work out log
Biceps: Barbell Curl
Last time 99Lbs 5rp
This time 99Lbs 7rp and 88Lbs 3,3,3,3 rep

Forarme: Alt. Hammer Curl
Last time 39lbs 12rp
This Time 39lbs 14rp

Calv: Standing Calv press
Last time 231lbs 12rep. and 319lbs 11rep.
This Time 405lbs 10,7rep.


ham: Stiff leg deadlift
Last time 176Lbs 6reps
This Time 198,42Lbs 5reps

Quads: V Squart
Last time V Squart :317,5 6rep. and 231,5 15rep
This Time V Squart :317,5 8rep. and squart 132Lbs 3X6

OK Work out I might have to work on my form in stiff leg deadlifts course my lower back is killing me today.

on friday i will replase my quads exercise with a normal squart.

I have been reading up on WSB and i will try and add som of the WSB principes to my work out.

barzel

Day 184

Yup It’s official I have been doing the DC thing for ½ a year now. There been good and bad thing.

The gaining always pushing my self harder is nice, but there is also a greater chance of hurting my self.

In the past ½ year I only got 3 months of full body training and I diten reach the goals I put up. BAD

But for 3 months of training I think my gains have been good.

Biceps: Barbell Preacher Curls
Day 3 60lbs 6+2
Day 167 88Lbs(40) 2 and 77lbs(35) 6rp 30% gain

Forarme: Pinwheel Curl
Day 3 24lbs 10 8 6 4 2
Day 167 37,5lbs(17) 13,13ss 56% gain

Calves: Seating calf raises
Day 3 70lbs 12+12
Day 167 405,65lbs(184) 8ss and 7ss 362% gain

Ham: Standing leg curls
Day 3 30lbs 12+10
Day 167 ISO Lateral Leg extension 55lbs(25) 16rp and 88lbs 2rep

Quads: Squats
Day 3 40lbs 20+10
Day 180 Squats 132(60) 12,12 rep. 330% gain

The big 3

Bench Press
DAY 10 140lbs 2 and 125p 6 + 2
DAY 174 176lbs 10 37,5% gain :peace:

Dead Lift
Day 10 60lbs 12+10
Day 174 220lbs 4,2 0% :bshot:

Squats
Day 3 40p 20+10
Day 180 Squats 132(60) 12,12 rep. 330% gain :friday:

my goals for the next 3 months is

Bench press 220lbs 10 rep
Dead lift 250lbs 8,8 rep
squats 220lbs 6,6 rep

and now i will go and train 110%

barzel

Day 185
diten post since last monday. I train last week 4 times.
mon, tue. and Thu friday.
so her we go.

tue day 178

Chest: Incline Barbell RP 11-15
Last time 154Lbs(70) 7rp +3 assisted
This Time 154Lbs(70) 9rp

Shoulders: Hammer press RP 15-20
Last Time 42lbs(19) 13rp
This time 42lbs(19) 13rp

Triceps: Closed Grip bench press RP 15-20
Last Time 132lbs(60) 12rp
This time 132lbs(60) 14rp

Back W: Pull down to front RP 15-20
Last Time 165lbs(75) 13rp
This time 165lbs(75) 15rp

Back T: MTS Rowes SS 10-12
Last time 154lbs(70) 8,8ss
This time 154lbs(70) 10,8ss

Day 180 thu
Biceps: Barbell Preacher Curls 11-15rp
Last Time 88Lbs(40) 2 and 77lbs(35) 6rp
This time 77lbs(35) 9rp

Forarme: Alt Pinwheel Curl 10-12ss
Last Time : 37,5lbs(17) 13,13ss
This time: NO Training had bad pain in my forarm

Calves: standing calf raise 12ss
Last Time 405,65lbs(184) 8ss and 7ss
This time: 405,65lbs(184) 10ss and 9ss

Ham: ISO Lateral Leg extension 20-30rp
Last Time: 55lbs(25) 16rp and 88lbs 2rep
This Time: 55lbs(25) 27rp

Quads: Squats 4-8ss,20ss
Last Time MTS V Squats 231,5lbs(105) 6rep and 165,35lbs(75) 7rep
This time: Squats 132lbs(60) 12,12rep

Day 181 fri
Brest: decline bench 11-15 RP
last time 176 lbs(80) 10 rp
This time 176 lbs(80) 11 rp

Shoulder: seated cabel pull 11-15 RP
Last time 88 lbs(40) 16rp
This time 99 lbs(45) 11rp

Triceps: smith Bar pull 11-15RP
Last time 82,5 lbs(37,5) 16RP
This time 71,5 lbs(32,5) 16RP BAD BAD BAD

Back Wide: Racked chines to back 15-20 RP
Last time 11lps(5) 19RP
This time Diten Train pain in my forarm

Back Thick: Bent Over BB. Rows 12ss NEW
Last time 88lbs 12ss and 110lbs(50) 12ss
This time 110lbs(50) 5,5,5,5,5ss

Day 185 tue
Biceps: Incline dumbel Curls 15-20RP
Last:40 lbs(18) 9RP
This time:40 lbs(18) 13RP

Forarme: Rev Cabel Curl 12-20SS
Last: 50 lbs(22,5) 12,12
This time:41 lbs(18,75) 10,9

Calves: calves on a leg press 12SS
last time 432lbs(196) 12,7 PR
this time 432lbs(196) 14,9 rep RR

Ham: MTS Seated Leg Curls 20-30RP NEW
Last time leg extension 132lbs(60) 22rp
This time:110lbs(50) 30rp

Quads: leg press 4-8SS and 20SS
last time 330lbs(150) 8rep and 176lbs(80) 21rep PR
this time 330lbs(166) 10rep and 176lbs(116) 20rep PR :friday: :clapping: :friday:

Nice work out found out I hade been doing the rev cabel curl wrong. and that leg extension is for quads not ham so I change it to seated leg curls.

and wow I felt a lot stronger in leg press, probably due to the fact that I dit'en do another quads exercise first.

only problem is if my legs continue to grow this fast I will need a lot of new pants soon lol :bshot:

barzel

DAY 187 thu
MY Form is shity on the dead lift and I hope a good video cane help. think I have improved my squate that way.

todays training log.
Brest: Bench press RP
last time 176 lbs (80) 10rp
This Time 176 lbs (80) 11rp

shoulders: Arnold press RP
Last time 42lbs (19) 16 rp
This time 44lbs (20)) 10 rp

Triceps: Skull Chrusers (dips)
Last time 66Lbs(30) 22 rp
This time 66Lbs(30) 28 rp

Back W: Racked chins to front rp(15-20)
Last time 13lbs 4 and body weight 15rep
This time body weight 16rep

Back T: Dead Lift ss 6-8/3-4/10-12
Last time 220 lbs(100) 4,2 ss PR
This time 132 lbs(60) 3x6.

okay it started out as and ok work out but the racked chins and dead lifts wher no good. im actualy thinking

about going to the gym again to day and only make dead lifts to improve my form.

if any one knows a good video on the internet about dead lift pleas poste a link to it.

barzel

Day 200 :friday: :lol3: :friday:

okay time to post again, i have had som problems with my forarms, so i had to skip som of the exercises.
but the training log goes like this.

Day 191
work out log
Biceps: Barbell Curl
Last time 99Lbs 7rp and 88Lbs 3,3,3,3 rep
This time no training

Forarme: Alt. Hammer Curl
Last time 39lbs 14rp
This Time no training

Calv: Standing Calv press
Last time 405lbs(184) 10,7rep.
This Time 405lbs(184) 11,9rep.

Ham: Stiff leg deadlift
Last time 198,42Lbs 5reps
This Time NO Training

Quads: V Squart
Last time V Squart :317,5 8rep. and squart 132Lbs 3X6
This Time V Squart :383,6lbs(174) 8rep, 295,5lbs(134)20rep.

Day 193
Chest: Incline Barbell RP 11-15
Last time 154Lbs(70) 9rp
This Time 88Lbs(40) 32rp

Shoulders: Hammer press RP 15-20
Last Time 42lbs(19) 13rp
This time 42lbs(19) 18rp

Triceps: Closed Grip bench press RP 15-20
Last Time 132lbs(60) 14rp
This time 88lbs(40) 20rp

Back W: Pull down to front RP 15-20
Last Time 165lbs(75) 15rp
This time 165lbs(75) 17rp

Back T: MTS Rowes SS 10-12
Last time 154lbs(70) 10,8ss
This time 154lbs(70) 10,10ss

Day 195
Biceps: Barbell Preacher Curls 11-15rp
Last Time 77lbs(35) 9rp
This time 66lbs(30) 15rp

Forarme: Alt Pinwheel Curl 10-12ss
Last Time : NO Training had bad pain in my forarm
This time: 35lbs(16)5,5 ss

Calves: standing calf raise 12ss
Last Time 405,65lbs(184) 10ss and 9ss
This time: 405,65lbs(184) 12,10ss

Ham: ISO Lateral Leg Curl 20-30rp NEW
Last Time: NR
This Time: 44lbs(20) 35rp

Quads: Squats 4-8ss,20ss
Last Time 132lbs(60) 12,12rep
This time:176lbs(80) 1rep and 154lbs(70) 13rep and 88LBS(40) 16rep

Day 198
Brest: decline bench 11-15 RP
last time 176 lbs(80) 11 rp
This time 176 lbs(80) 14 rp

Shoulder: seated cabel pull 11-15 RP
Last time 99 lbs(45) 16rp
This time 99 lbs(45) 10rp

Triceps: smith Bar pull 11-15RP
Last time 71,5 lbs(32,5) 16RP BAD BAD BAD
This time 71,5 lbs(32,5) 22RP

Back Wide: Racked chines to back 15-20 RP
Last time Diten Train pain in my forarm
This time Diten Train pain in my forarm

Back Thick: Bent Over BB. Rows 12ss NEW
Last time 110lbs(50) 5,5,5,5,5ss
This time 132lbs(60) 10,10ss

Day 200
Biceps: Incline dumbel Curls 15-20RP
Last:40 lbs(18) 13RP
This time:40 lbs(18) 13RP

Forarme: Rev Cabel Curl 12-20SS
Last: 41 lbs(18,75) 10,9
This time:41 lbs(18,75) 14,10

Calves: calves on a leg press 12SS
last time 432lbs(196) 14,9 RR
this time 454lbs(206) 12,10 rep PR

Ham: MTS Seated Leg Curls 20-30RP
Last time 110lbs(50) 30rp
This time:143lbs(65) 35rp PR

Quads: leg press 4-8SS and 20SS
last time 330lbs(166) 10rep and 255lbs(116) 20rep PR
this time 410lbs(186) 7rep and 321lbs(146) 20rep PR

MY forarm is feling ok today first time after training in the last 2 weeks wher i don't have to take pain killers. so I hope ther will come som improvment in my uper body now
my legs are doing greath stronger than ever befor.

barzel

Day 222

Stil training, but busy so i havent up dated my log for a wihle, got my wife training with me now, lots of fun.

last i whent to the gym it whas Biceps,Forarme,and legs day.

so i come to the last exercise.
Quads: leg press 4-8SS and 20SS
and i load up the waights i thourte i got 410lbs on it. so i go for breaking the 7 reps i dit last time and i fell hay this is light.

so i continue up pass 15rep no problem so i think "hay i will do a widowe maker with it " so i continue and do the 20reps

and i fellt like supermand wow this is amasing and then i count the waight and find out ther is only 365lbs on it. "DOH"

well its stil a rep record with that waight but man i felt stupid. so i put 454lbs on it and do 5reps a new PR and then i felt okay again.