Dc, up up up up
Feeling like superman lately on this program!! I haven’t used such low volume in a long time!!! It reminds me of the Dorian Yates Blood and Guts style of training. Where you do a few warm up sets and blast out everything you have on the last one. Honestly, my joints feel wonderful and I’m getting super strong by the workout!! Here is the last few workouts:
Calf raises on leg press with 15 second stretch on each rep. Last time I did 5 45′s on each side x 6 and this time I did 5 45′s and a 10 on each side x 7 !!! 20 more pounds and one more rep!!
seated leg curls. Last time 285 x 8 x 3 x 3 plus static. This time 290 x 9 x 3 x 4. 5 more pounds and 2 more reps!!
funny thing on smith squats!!! lol last time i did 405 x 8 and 315 x 20 so this time I was set to 425 I loaded the bar up and blasted out 9 reps like it was GARBAGE!! the cleaning guy says “hey look’ and points to the weight, what do I see? 4 45′s and a 10 on one side and 3 45′s and a 10 on the other! LOL I got pissed for making such a mistake and re-loaded it to 425. rested two minutes and got 8 reps!! I then did the widowmaker with 325 x 20!!
chest delts and tris.
last time flat dumbbell presses 135 x 9 x 2 x 2
this time 140 x 9 x 2 x 2!!! 5 more pounds, same reps!!
last time hammer strength shoulder press 315 x 7 x 2 x 1
this time 320 x 9 x 2 x 2 5 more pounds then last time and 3 more reps!!!
close grip smith last time 255 x 9 x 2 x 1
this time 265 x 9 x 3 x 2 and static , 10 more pounds and 2 more reps
back and biceps
last time e-z curl bar curls 115 x 9 x 2 x 2 this time 125 x 9 x 2 x 2 same amount of reps but 10 more pounds!
last time two arm dumbbell hammer curls 35′s x 13 this time 40′s x 14
close grip pulldowns with separate handles last time 195 x 8 x 2 x 2 this time 210 x 9 x 2 x 3 plus static…15 more pounds and 2 more reps
last time bent over rows 250 x 11 this time 255 x 11..did one extra set with same weight x 8
chest delts and tris
last time inclime smith 285 x 9 x 2 x 2 today 295 x 8 x 3 x 2 same reps, 10 more pounds
smith shoulder press last time 200 x 8 x 2 x 2 this time 205 x 7 x 2 x 2 did 5 more pounds but 2 less reps, next time have to use same weight and try to get more reps to catch up
close grip barbell press inside power cage with poles set at arms parallel last time 225 x 10 x 3 x 2 this time 235 x 9 x 3 x 3 same reps 10 more pounds
