Firing On All Cyclinders [Archive]

TheNaturalG

01-12-07, 11:19 pm

It has been months I have waited. Now it will begin Monday. No Injuries, No Distractions, Just Straight Up Dedication without looking back once.

I am Chris. I am 17, 5'6, 170 pounds at about 17% bodyfat. I am in my opinion finally recovered from a hernia surgery (Did 6 easy stop and go reps on deadlifts today with 225 and no belt without pain). I always have some type of minor injury that has held me back except for now hence the title firing on all cyclinders. My goal is to get over the 200 pounds mark by January 1st 2008 and then start cutting down for my first compeition.

I do DC training and here is what my split will look like:(I will be doing 30-45 minutes of light cardio Tuesdays and Thursdays) My first workout for this blast will start on 2B. I also wanna make it clear that all my exercises are done with Perfect form, Squats go all the way down, No bouncing on chest exercises, etc. I don't usually lockout unless it is the last few reps that I just need the extra time before the next rep.

1A:Monday
Incline Hammer Strength 15-20 reps rest paused
Military Press 15-20 reps rest paused
Lat Pulldowns with the Parallel Grip Bar 15-20 reps rest paused
Reverse Grip Bench Press on Smith Machine 15-20 reps rest paused
Rack Deadlifts 4-8 reps, 8-10 reps
Abs

2A:Wednesday
Barbell Curls 15-25 reps rest paused
2 Arm Preacher Hammer Dumbbell Curls 15-25 reps rest paused
Seated Calve machine 10-15 reps (DC style)
Sumo Leg Press 10-15 reps
Hack Squats 8-12 reps, widowmaker

1B:Friday
Flat Dumbbell Bench Press 15-25 reps rest paused
Seated Barbell Shoulder Presses 15-20 reps rest paused
Wide Grip Chins 15-20 reps rest paused
Close Grip Decline Bench Press 15-20 reps rest paused
Deadlifts 4-8 reps, 8-10 reps
Abs

2B:Monday
EZ-Bar Preacher Curls 15-25 reps rest paused
Behind Back Wrist Curls 25-30 reps rest paused
Hack Squat Machine for Calves 10-15 reps (DC style)
Smith Lunges 10-15 reps
Leg Press 8-12 reps, widowmaker

1C:Wednesday
Flat Bench Press 15-20 reps rest paused
Smith Machine Shoulder Press 20-25 reps rest paused
Rack Chins 15-20 reps rest paused
Skull Crushers 15-20 reps rest paused
T-Bar rows with Barbell 8-12 reps

2C:Friday
Preacher Dumbbell Curls 15-25 reps rest paused
Reverse Grip EZ Bar Curls 15-25 reps rest paused
Leg Press Calves 10-15 reps (DC Style)
Lying Leg Curls 25-35 reps rest paused
Squats 8-12 reps, widowmaker

Diet is going to look like this on weekdays: (It should be getting me about 3500-4000 calories and 250-350 grams of protein). Also all supplements are from tp so everything is pure instead of branded stuff that usually has extra stuff added in.

1st meal (breakfast)- 4-5 whole eggs with 2-3 servings of oatmeal and multi-vitamin and EFAs

2nd meal (in class)- 2 scoops of whey with 3 scoops of olive oil

3rd meal (In cafeteria)- Whole wheat wrap with meat. Might be 2 it depends on the calories I can get out of one. And green tea capsule

4th meal (pre-workout)- 1 scoop waxy maize and whey, 5 grams of bcaas. 200mg of caffeine and creatine, either kre-alk capsule or 3 grams of cee.

5th meal (post workout)- 2 scoops waxy maize, 5 grams of glutamine, 3 grams of cee or kre-alk capsule. 20 minutes later- 2 scoops of whey, 5 grams of bcaas

6th meal (pwo meal)- any type of meat or fish and either rice, pasta, or potatoes and bromelain capsule

7th meal (pre-bed)- 1 scoop of Casein and 1 scoop of whey before bed. And glucosamine

Punisher

01-13-07, 2:24 pm

Looks good bro

ItsSteveBlack

01-15-07, 1:02 pm

hey man im 20 and i had the hernia surgery 2 winters ago my freshman year at college... miserable thing to happen to a bodybuilder so damn inconvenient and it took forever till i was able to just walk upright, looks good though it took me a couple months till i was going heavy again as well but i blew right back up. best of luck

Black

TheNaturalG

01-15-07, 1:11 pm

TheNaturalG

01-15-07, 5:09 pm

2B:Monday
EZ-Bar Preacher Curls 15-25 reps rest paused
On this I got 17 reps with 72 lbs. I think I am gonna start getting someone to give me a lift on these because I lose alot of energy that would be better used for doing reps trying to get the bar off the rack for the first rep.

Behind Back Wrist Curls 20-30 reps straight setted
I got 15 reps with 85 lbs. I prob could of got one more

now to the fun stuff....

Hack Squat Machine for Calves 10-15 reps (DC style)
I only added 50 lbs. to the machine but that was more then enough. The first 5 reps were ridiculously easy and then I started feeling the burn but nothing unbearable. My hands were starting to fall asleep also and hurt since the shoulder pads were cutting off circulation, I said fuck it and each rep held the sled up on the alternate shoulder to get some blood back in my arms and hands. By the time I got to the tenth rep I was in so much pain and my calves burn so much you would think they were on fire. Each rep after these was absolute torture I even had tears swelling up in my eyes from the pain. Then when I had just finished my 13th rep my calves went from a tortureous burn to just decide to say hey fuck you I am not doing thse anymore so I had to stop. After these I was like holy shit I am dead right now and was out of breath for a while and then after a few minutes I realized I still had more.

Single Leg Leg Curls 10-20 straight set reps
These were boring and I got 14 reps with my left leg 19 with my right both with 50 lbs. on

Leg Press 8-12 reps, widowmaker
Before these I did not think my workout can get anymore intense but it did. I went up to 410lbs. added to the machine and each rep felt like it was my max. By the time I got to 4 my body was telling me that is enough, but in my head I was on a mission to get at least 8 and I grinded out each rep and got there. After this I was so out of breath I sat there for 5 minutes straight thinking wow there is no way I can keep going. I felt so sick like if I made one wrong move I would throw up, I looked at the ytime and realized my workout had gone by fast so I decided to give myself as much time as I needed to be able to do the widowmaker. There was a point I considered calling it a workout but I realized this is my first real workout back how can I end it here. I got back on the machine stripped it down to 3 plates a side and got out 10 hard reps. Then each one after that was a battle. When I got to 18 it was all or nothing and I had to grind out 2 more to reach 20. I got it and was so dead and my legs were screaming to be done and I said fuck it I am gonna get one more for good measure and I did.

Commentary:
My workout was much more intense then I was hoping for. The weights weren't anything special for me yet but I will give it tim to get all my strength back. Time for a shake.

TheNaturalG

01-15-07, 11:14 pm

I got cardio tomorow, not looking forward to it at all. I have to take it more seriously though because I get so out of breath during workouts some times.

TheNaturalG

01-16-07, 7:05 pm

45 minutes on the elliptical tonight. Very boring. I am gonna have more fun shoving down chicken breast in a little while though.

TheNaturalG

01-16-07, 11:58 pm

1C:Wednesday
Flat Bench Press 15-20 reps rest paused
Smith Machine Shoulder Press 20-25 reps rest paused
Rack Chins 15-20 reps rest paused
Skull Crushers 15-20 reps rest paused
T-Bar rows with Barbell 8-12 reps

That is what I got tomorow. I haven't touched bench press in over a year, and don't like it much but I need something new for chest so I decided to throw it in to see how it feels. I don't know if I am gonna keep the skullcrushers since I never was a huge fan of them either.

YOUNG_BB

01-17-07, 12:46 am

Hollywood

01-17-07, 1:17 am

Good luck gettin back bro, injuries suck but they happen to everyone. It feels good when you finally recover fully from one

Evaniel

01-17-07, 2:39 am

'sup.

I'm sure you've probably explained it in another thread, but your training journal's probably as good a place as any to describe "DC" style training. I'm completely unfamiliar with the term, but I assume it has something to do with the rather high rep range and rest-pause approach you've mention in some of these posts.

As for your split, I really like the look of it. Looks like you hit each body part 3 times over two weeks. Have you tried one part per week or twice per week? How does it compare?

I think this is one I'll subscribe to.

Fight hard, bro.

TheNaturalG

01-17-07, 4:42 pm

dang homie ur 17 and ur gonna compete, man! thats awesome, i was thinking maybe when im 18 i'll start cuz rite now im all about gainin size, i like to think of it as 3 years in off season( i have alot of extra bodyfat specially in midsection), ur a senior in high school rite?

18 bro I wrote spring or summer of 2008 lol. My goal was this September but my stomach couldn't hold up the training anymore so had to have the surgery done. Yea I am a senior in high school. Don't worry about the body fat right now bro just stick to packing on as much size before you decide to cut down for your first competition. Good luck with your goals.

Good luck gettin back bro, injuries suck but they happen to everyone. It feels good when you finally recover fully from one

Thanks bro. Today is my first real upper body day. Numbers aren't gonna be great in my book but I am just hoping my stomach goes through it pain free.

'sup.

I'm sure you've probably explained it in another thread, but your training journal's probably as good a place as any to describe "DC" style training. I'm completely unfamiliar with the term, but I assume it has something to do with the rather high rep range and rest-pause approach you've mention in some of these posts.

As for your split, I really like the look of it. Looks like you hit each body part 3 times over two weeks. Have you tried one part per week or twice per week? How does it compare?

I think this is one I'll subscribe to.

Fight hard, bro.

The goal with DC training is to hit your body parts the most time in one year. So that each body part grows the most in one year. If you go your whole body once a week each body part gets worked 52 times a year. If you alternate it to 3 times every two weeks that makes your whole body get hit 78 times. So you are growing much more often then the average guy so you can't complain, right lol.

TheNaturalG

01-17-07, 7:07 pm

1C:Wednesday
Flat Bench Press 15-20 reps rest paused
First time doing these in a year and a half and HATED THEM. It is recommended not to do them with DC training and I decided to give it a try and they hurt my shoulders alot even though I payed so much attention to my form. I got 14 reps with 155 lbs.

Smith Machine Shoulder Press 20-25 reps rest paused
Got 18 reps with 90 lbs. It felt really light but awkward since I haven't done these much in the past.

Rack Chins 15-20 reps rest paused
Finally got the form down on these and they are an amazing exercise. Huge burn in the lats. I did 21 reps with a 25 lb. plate on my lap.

Dumbbell Pullovers 15-20 reps straight setted
This was my first time doing this exercise and I did 13 reps with a 50 lb. dumbbell. The first half of the exercise I lost alot of energy trying to get the form down, but once I did it felt so good in my triceps. It is kind of a cross between regular pullovers and skullcrushers.

T-Bar rows with Barbell 8-12 reps
Did 100 pounds on these with 100 pounds. The weight dropped a bit on these because I tried doing them with 25 lb. plates instead of 45s. I am gonna go back to the 45's next time though.

Commentary:
My stomach bothered me a bit during my workout so I couldn't go as intense as I would have liked. I changed skullcrushers for the pullovers and I am lowering my shoulder rep range to 15-20 next time.

TheNaturalG

01-18-07, 6:15 pm

I hate cardio yes I do. I did it for 30 minutes alternating machines to try and figure out which I like the most. Still undecided.

Looking forward to my dinner tonight, rotisserie chicken!

TheNaturalG

01-19-07, 7:02 pm

2C:Friday
Preacher Dumbbell Curls 15-25 reps rest paused
I got 11 reps with my left arm and 16 with my right with a 35 pound dumbbell. I guess my dominant arm got a little stronger in my time off from surgery.

Reverse Grip EZ Bar Curls 15-25 reps rest paused
I got 18 reps here with 52 pounds.

Leg Press Calves 10-15 reps (DC Style)
These were excruciatingly painful. The weight felt to heavy to reach my rep range with and I was doubting myslef to make it to 8 and when I got there and wanted to get up so bad I said fuck it I gotta keep going through the pain and reach at least 10. I ended up with 11 and had 90 pounds on the machine.

Lying Leg Curls 25-35 reps rest paused
Nothing special here. 10 reps with 130 lbs.

Squats 8-12 reps, widowmaker
These I was happy with since it was my 2nd time squating since my hernia operation. I got 205 for 7 reps with wraps on. These were really tough for me. Then without wraps on my 20 rep set I used 135 pounds and this was by far the most intense set of my life. I started out with 2 reps and was like this is pretty heavy and the 5th rep was hard and I was like shit I used to much to make it to 20 let alone 10-12. I also figured I can't stop there because then that would ruin my workout. I grinded it out to 10 and stood there for 20 seconds straight breathing like a locomotive, my hands were asleep by then and it was like there was a battle going on between my body wanting to quit and my mind saying keep going. Each rep after that was so hard. I would get stuck at the bottom and try my hardest to get back up. By rep 15 I thought I was done, my back was on fire everything felt like it was pushed to far and I got to 17 with 2 extremely hard reps. When I got to 18 I seriously had nothing left in my body but my mind was saying you only need 2 more bitch. I got them out and fell to the floor as soon as I racked the weight. I layed there for a few minutes before getting up and stretching.

Commentary:
A very intense leg workout today that I was happy with.

Hollywood

01-19-07, 11:28 pm

Congrats on the Legion bro

Big Jawn

01-20-07, 1:17 am

*Bow* congrats G...saw it coming.

TheNaturalG

01-20-07, 2:53 am

Congrats on the Legion bro

*Bow* congrats G...saw it coming.

Thank you Hollywood and Big Jawn.

TheNaturalG

01-22-07, 7:39 pm

1A:Monday
Incline Hammer Strength 15-20 reps rest paused
I got 19 with 160 on these. Very tough reps. The last rep I got stuck half way up and sat there battling to get it the rest of the way for a long time.

Military Press 15-20 reps rest paused
I got 15 with 95 lbs. on these.

Lat Pulldowns with the Parallel Grip Bar 15-20 reps rest paused
I got 15 with 150 on these.

Reverse Grip Bench Press on Smith Machine 15-20 reps rest paused
18 with 115. I love things things, they fry my triceps so good.

Rack Deadlifts 4-8 reps, 8-10 reps (pulling from below knee)
1st set I got 275 6 times. They were easier then I was expecting but it was still a battle nonetheless. The 2nd set I got 12 with 225 which was much easier then I was expecting. Depending on how strong I feel on floor deadlifts Friday I might bump up these to 315 next tme for my heavier set.

Commentary- I was happy with this workout, it was very tough. I am really happy I was able to go all out on the deadlifts with no pain in my stomach. Strength is coming back good so far.

heavyliftin

01-22-07, 9:11 pm

Cool stuff man

TheNaturalG

01-23-07, 7:55 pm

Did some cardio today, boring as usual.

Looking forward to some intense hack squats tomorow.

Big Jawn

01-23-07, 7:59 pm

Rack Deadlifts 4-8 reps, 8-10 reps (pulling from below knee)
1st set I got 275 6 times. They were easier then I was expecting but it was still a battle nonetheless. The 2nd set I got 12 with 225 which was much easier then I was expecting. Depending on how strong I feel on floor deadlifts Friday I might bump up these to 315 next tme for my heavier set.

Not sure what your forms like and perhaps its perfect, but beware when doing rack deadlifts. Depending on what position your starting from make sure your body is in the same groove it would be if you were doing normal deads. Form is easy to sacrifice in this particular excersize.

TheNaturalG

01-23-07, 8:23 pm

Not sure what your forms like and perhaps its perfect, but beware when doing rack deadlifts. Depending on what position your starting from make sure your body is in the same groove it would be if you were doing normal deads. Form is easy to sacrifice in this particular excersize.

Thanks for the concern bro. After my hernia operation I pay extra close attention to my form and also breathing on exercises now.

TheNaturalG

01-24-07, 7:15 pm

2A:Wednesday
Barbell Curls 15-25 reps rest paused
I used 70 pounds on these and got 18 reps.

2 Arm Preacher Hammer Dumbbell Curls 15-25 reps rest paused
I got 14 reps on this with 25 pound dumbbells in each hand.

Seated Calve machine 10-15 reps (DC style)
9 reps with 45 lbs. The pain on these wasn't good. It was bothering the tendons a bit so I might do something else next time around.

Sumo Leg Press 10-15 reps
13 reps with 270 on. I was mostly trying to get my form down on these with lighter weight to try and hit my hamstrings more.

Hack Squats 8-12 reps, widowmaker
230 for 8 reps with wraps on. then 90 for 20 with no wraps. Real killer here and I felt really strong on this exercise which is good because I always used to have trouble with it.

Commentary:
The workout was good and really intense as usual but this is one of those days where don't walk out of the gym all pumped up about the workout you just did. I think the exercises on this day are just boring.

Friday I got deadlifts which I am really looking forward to.

TheNaturalG

01-28-07, 2:40 pm

I am going to post Fridays workout when I get the chance, I am very busy on weekends. On deadlifts though I got 4 reps with 275 and then on the 4th rep with 225 on my next set I felt a tearing feeling in my lower abdominals... so I don't really know what it is because before my hernia operation I asked my doctor to check in that area for a hernia also because I have felt pain there in the past and he double checked it so I have no idea, except for the bad feeling that I have another hernia. Tomorow I got legs and hopefully I feel good.

TheNaturalG

01-29-07, 6:52 pm

Gonna have a cruise this week and take it easy. I did light biceps, forearms, and legs today.

Hatred

01-30-07, 8:35 pm

I've honestly never been a fan of rack pulls.
It just seems like a way to hurt yourself. feel me? Your rep ranges are sick. Keep us posted on that pain you're feeling. Hopefuly it's nothing serious.

TheNaturalG

01-30-07, 8:50 pm

I've honestly never been a fan of rack pulls.
It just seems like a way to hurt yourself. feel me? Your rep ranges are sick. Keep us posted on that pain you're feeling. Hopefuly it's nothing serious.

I get less pain in my lower abs from rack pulls so I am thinking of dropping regular deadlifts all together for the time being, and throwing in some BB Rows on that day and stiff leg deadlifts as a hamstring exercise on a leg day.

Big Jawn

01-31-07, 12:56 am

Variation is key.
Try them out keep us posted on how they progress.
Good Luck.

TheNaturalG

02-01-07, 8:14 am

Alright so this has been an nice week so far. I have been cruising and indulging in huge meals of fast food and other stuff. This morning I weighed 168, that's 2 pounds less then a month ago. I look a little bigger, a little more defined, and I am a little harder so progress is being made. Monday starts my next blast and I am counting down the days to destroy my log book.

Punisher

02-02-07, 10:22 am

Ahhh i love cruising, nice progress G focus on the mirror and the rest will come

TheNaturalG

02-03-07, 3:27 pm

I have decided to do an INBF competition on September 15th, this year in Port Washington, NY. I am gonna give myself until June 1st to pack on size and hopefully get over 185 lbs. Then I wanna compete at a minimum of 155. This pain in my stomach if it really is another hernia I wanna work around/through it until after I compete.

TheNaturalG

02-05-07, 7:11 pm

2B:Monday
EZ-Bar Preacher Curls 15-25 reps rest paused
LT:17 reps with 72 lbs.
TT: 19 reps with 72 lbs.
time to bump up the weight on these 5 lbs.

Behind Back Wrist Curls 20-30 reps straight setted
LT: 15 reps with 85 lbs.
TT: 28 reps with 85 lbs.
beat the shit out of these. My forearms had the best pump I have ever had for them. This girl at the gym was like omg what happened to them they look so fat, that comment felt pretty damn good lol.

Hack Squat Machine for Calves 10-15 reps (DC style)
LT: 13 reps with 50 lbs.
TT: 12 reps with 70 lbs.
These were very hard as usual. I prob coulda done 1-2 more but my feet slipped off the thing.

Single Leg Leg Curls 10-20 rest pause reps
LT: right leg- 14 reps with 50 pounds, left leg- 19 reps with 50 lbs.
TT: right leg- 28 reps with 60 lbs., left leg- 25 reps with 60
I switched to rest pause for these today.

Leg Press 8-12 reps, widowmaker
LT: 1st set- 8 reps with 410, widowmaker- 21 with 270
TT: 1st set- 8 reps with 450 lbs., widowmaker- 26 with 320
Crushed these today. The widowmaker was brutal, at 7 reps I was shot, then did 5 more quick ones and felt like I had nothing left and held the wait rest and slowly worked my way up to 19. At that point I was dying inside and got out the last one and said to myself cmon your a fucking animal kid lets go, and got 6 more.

Commentary:
Had a good workout today, really crushed the log book. The cruise made such a difference.

TheNaturalG

02-07-07, 7:16 pm

1C:Wednesday
Incline Bench Press 15-20 reps rest paused
LT: did flat last time and didnt like it so I dropped it
TT: I got 18 reps with 135
I haven't done these in a long time so the weight should progress nicely for a while on these.

Smith Machine Shoulder Press 20-25 reps rest paused
LT: Got 18 reps with 90 lbs.
TT: 17 reps with 95 lbs.
I beat the log book pretty well on these. Going up in weight again on these in 2 weeks

Rack Chins 15-20 reps rest paused
LT: I did 21 reps with a 25 lb. plate on my lap.
TT:18 reps with 35 lbs.
Had a good pump going in my lats from these.

Dumbbell Pullovers 15-20 reps straight setted
LT: 13 reps with a 50 lb.
TT: 12 reps with 55 lbs.
These were very tough. I am really starting to like this exercise

T-Bar rows with Barbell 8-12 reps
LT: 11 reps with 100 lbs.
TT: 11 reps with 105 lbs.

Commentary:
Added weight on every lift. It was another great workout.

TheNaturalG

02-08-07, 5:48 pm

45 minutes of light cardio on the elliptical today

TheNaturalG

02-10-07, 5:20 pm

2C:Friday
Preacher Dumbbell Curls 15-25 reps rest paused
LT: I got 11 reps with my left arm and 16 with my right with a 35 pound dumbbell.
TT: 13 reps with the left arm and 18 with the right with a 35 pound dumbbell

Reverse Grip EZ Bar Curls 15-25 reps rest paused
LT: I got 18 reps here with 52 pounds.
TT: 15 reps with 57 lbs.

Leg Press Calves 10-15 reps (DC Style)
LT:11 reps for 90 reps.
TT: 12 reps with 140
These were extremely pinful

Lying Leg Curls 20-30 reps rest paused
LT: 10 reps with 130 lbs.
TT: switched to rest pause for this and got 15 reps with 140 lbs.

Squats 8-12 reps, widowmaker
LT: 7 reps with 205 (wraps) then the widowmaker i got 20 reps with 135
TT: I got 5 reps with 225 with wraps on and going rock bottom as always. I couldnt do the widowmaker because I started getting that groin pain again

Commentary:
Beat the shit out of the log book for legs. I am starting to think and hope my groin pain is ust a strain and not another hernia since I can't find a lump.

TheNaturalG

02-12-07, 6:30 pm

1A:Monday
Incline Hammer Strength 15-20 reps rest paused
LT: I got 19 with 160 on these.
TT: Got 18 reps with 170 on these
tough set and did a good job beating the log book.

Military Press 15-20 reps rest paused
LT: I got 15 with 95 lbs. on these.
TT: Got 13 reps with 100 lbs. on these
Very tought since my left shoulder is alot weaker then my right because of my job

Lat Pulldowns with the Parallel Grip Bar 15-20 reps rest paused
LT:I got 15 with 150 on these.
TT: I got 16 with 150 on these.
These were very tough I'm probably going to lower my rep range on these to 10-15

Reverse Grip Bench Press on Smith Machine 15-20 reps rest paused
LT: 18 with 115.
TT: 17 reps with 120

Barbell Rows 12 reps straight set
TT: 135 for 12
I changed this from rack deads since I am dropping floor deads, and putting the rack ones in on friday.

Commentary- Good workout and beat the log book all around. Legs wednesday should make for another good workout.

TheNaturalG

02-13-07, 6:26 pm

Did a half hour of light cardio on the elliptical today.

heavyliftin

02-13-07, 8:33 pm

keep up the hard work brother

TheNaturalG

02-14-07, 11:21 pm

2A:Wednesday
Barbell Curls 15-25 reps rest paused
LT: I used 70 pounds on these and got 18 reps.
TT: 17 reps with 75 lbs.
Very tough on these and I was happy to do a similar amount of reps with more weight

2 Arm Preacher Hammer Dumbbell Curls 15-25 reps rest paused
LT:I got 14 reps on this with 25 pound dumbbells in each hand.
TT: I got 21 reps with the 25 lb dumbbells

Leg Sled Machine Calves 10-15 reps (DC Style)
TT:13 reps with 100 lbs.
This was my first time using this machine and I got such a killer stretch in my calves on these. Very painful stuff.

Sumo Leg Press 10-15 reps
LT: 13 reps with 270 on.
TT: 13 reps with 360
Pretty tough

Hack Squats 8-12 reps, widowmaker
LT: 230 for 8 reps with wraps on. then 90 for 20 with no wraps.
TT: 235 for 3 reps with no wraps. then 110 for 20 with no wraps
I left my wraps at home by accident and decided I had to add weight no matter what no matter how hard. I only got 3 reps with 5 more pounds but I was happy to do it with no wraps on. Then the widowmaker was extremely tough.

Commentary:
Last time I did this workout I walked out not happy with myself. Today I walked out very happy with my workout.

TheNaturalG

02-16-07, 7:09 pm

There is a beast inside
One that I control
It will never be allowed out in public
And it is not one you want to piss off
Everytime I walk into the gym
The beast is set free from the cage that is my body
With it's sights set on the weights

1B:Friday
Flat Dumbbell Bench Press 15-25 reps rest paused
LT: 12 reps 70 lbs.
TT: 16 reps 70 lbs.
These I felt really strong on.

Seated Dumbbell Shoulder Presses 15-20 reps rest paused
LT: 12 reps 50 lbs.
TT: 15 reps 50 lbs.
I don't know why but after my chest exercise I felt started to feel tired, but I sucked it up and drove on through beating the log book and this.

Wide Grip Chins 15-20 reps rest paused
LT: 13 reps
TT: 14 reps
Very hard for me.

Close Grip Decline Bench Press 15-20 reps rest paused
TT: 16 reps with 120 lbs.
Felt stronger then I thought I would on these

Deadlifts 4-8 reps, 8-10 reps
LT: 6 reps with 275 then 12 with 225.
TT: 6 with 295 then 8 with 245
Felt really strong on these even though I was really tired

Commentary:
Had a really good workout even though I just did not feel right throughout it.

TheNaturalG

02-17-07, 4:18 pm

I just wanted to note a mistake I made on my last workouts post. I did Close Grip Smith Bench not decline.

TheNaturalG

02-20-07, 1:09 am

2B:Monday
EZ-Bar Preacher Curls 15-25 reps rest paused
LT: 19 reps with 72 lbs.
TT: 15 reps with 77 lbs.

Behind Back Wrist Curls 20-30 reps straight setted
LT: 28 reps with 85 lbs.
TT: 26 reps with 95 lbs.

Hack Squat Machine for Calves 10-15 reps (DC style)
LT: 12 reps with 70 lbs.
TT: 12 reps with 80 lbs.

Single Leg Leg Curls 10-20 rest pause reps
LT: right leg- 28 reps with 60 lbs., left leg- 25 reps with 60
TT: right leg- 23 reps with 70 lbs., left leg- 24 reps with 70

Leg Press 8-12 reps, widowmaker
LT: 1st set- 8 reps with 450 lbs., widowmaker- 26 with 320
TT: 1st set- 8 reps with 500 lbs., widowmaker- 20 with 340
On my heavy set my wraps came loose on my left knee after the 4th rep so I had to take some time to fix it which probably lost me a few reps.

Commentary:
Very intense workout that I felt very strong through.

TheNaturalG

02-22-07, 2:16 am

1C:Wednesday
Incline Bench Press 15-20 reps rest paused
LT: I got 18 reps with 135
TT: 13 reps with 145
I am really hoping to get up to some serious poundages for me on this lift.

Smith Machine Shoulder Press 20-25 reps rest paused
LT: 17 reps with 95 lbs.
TT: 16 reps with 100 lbs.
Beat the log book so I am happy

Rack Chins 15-20 reps rest paused
LT: 18 reps with 35 lbs.
TT:17 reps with a 45 lb. plate
Increases on this just keep going up and up

Dumbbell Pullovers 15-20 reps straight setted
LT: 12 reps with 55 lbs.
TT: 12 reps with 60 lbs.
These were very tough as always. I unfortunatly tend to lightly hit my head with the dumbbell sometimes on these lol.

T-Bar rows with Barbell 8-12 reps
LT: 11 reps with 105 lbs.
TT: 11 reps with 110 lbs.
Weight is slowly going up on these

Commentary:
Once again added weight on every lift. I have squats Friday which is the exercise I love to look forward to doing. I am going to do 235 for 8 or more and will not except anything less even though my last workout I only got 225 for 5 on squats.

TheNaturalG

02-22-07, 2:20 am

Just for reference for people reading my journal.
-LT= last time doing that exercise
-TT= This time
-I use wraps on my first set of my last leg exercise, so squats, hack squats, and leg presses
-Everything is done perfect form, all the way down on everything while controlling the weight and no bouncing.
-Straps are used alot because small hands suck when it comes to having a strong grip so I won't let a weak body part like forearms pull down my strong ones like back.
-I dont count the bar as 45 lbs on smith machine exercises like some people do.

TheNaturalG

02-23-07, 7:30 pm

Felt pretty sick throughout this workout, so I didn't try to increase weights by to much.

2C:Friday
Preacher Dumbbell Curls 15-25 reps rest paused
LT: 13 reps with the left arm and 18 with the right with a 35 pound dumbbell
TT: 14 reps with the left arm and 21 with the right with a 35 pound dumbbell

Reverse Grip EZ Bar Curls 15-25 reps rest paused
LT: 15 reps with 57 lbs.
TT: 18 reps with 57 lbs.

Leg Press Calves 10-15 reps (DC Style)
LT:12 reps with 140
TT: 12 reps with 160

Lying Leg Curls 20-30 reps rest paused
LT: switched to rest pause for this and got 15 reps with 140 lbs.
TT: 18 reps with 140 lbs.

Squats 8-12 reps, widowmaker
LT: I got 5 reps with 225 with wraps on and going rock bottom as always. I couldnt do the widowmaker because I started getting that groin pain again
TT: I got 6 reps with 225 with wraps on ass to grass. Then I felt really sick but figured what the hell and put my gym bag next to me empted it out incase I was gonna throw up and did 145 for 20 reps.

Commentary:
Nothing crazy today since I was not feeling well.

TheNaturalG

02-23-07, 7:31 pm

I have been having some lower back pain lately every since I was in a bad car accident in early December. Here is a pic incase anyone has got an idea of what it is. The red dot is where the pain is.

http://img139.imageshack.us/img139/3473/backpaingj4.th.jpg (http://img139.imageshack.us/my.php?image=backpaingj4.jpg)

TheNaturalG

02-26-07, 4:56 pm

1A:Monday
Incline Hammer Strength 15-20 reps rest paused
LT: Got 18 reps with 170 on these
TT: Got 14 reps with 180 on these
Felt alot heavier then i thought it would but I fought through.

Military Press 15-20 reps rest paused
LT: Got 13 reps with 100 lbs. on these
TT: Got 15 reps with 100 lbs. on these
I am gonna lower the rep range on these to 11-15 because I think I can progress better with that.

Lat Pulldowns with the Parallel Grip Bar 11-15 reps rest paused
LT:I got 16 with 150 on these.
TT: I got 13 with 160 on these.
Felt pretty good on these, they were very tough though

Reverse Grip Bench Press on Smith Machine 15-20 reps rest paused
LT: 17 reps with 120
TT: 14 reps with 130

Barbell Rows 12 reps straight set
LT: 135 for 12 reps
TT: 7 reps with 145
I can't seem to get comfortable with form when I go heavy on these. So I am changing this exercise to Cable rows which I tried for a set after this and got 10 reps with 150 on.

Commentary:
Didn't feel my strongest during the workout, but I grinded through and beat everything so I am happy.

TheNaturalG

02-28-07, 4:25 pm

Haven't felt great with my last 2 workouts. And my lower back has been bothering me. Plus because of my mothers birthday I can not make it to the gym today so I am going to cruise until next Wednesday.

Ricky P

02-28-07, 4:49 pm

Bro I know what you mean with the nagging injuries. I've had ticks here and there, no good. It's always a pain in the ass when shit sets you back, no worse feeling. At least you got a birthday to celebrate today, enjoy it with your Mom but don't hammer too much of that cake! Haha.

firsthorseman97

02-28-07, 6:47 pm

I bulged a disc about 2 years ago. I had pain in the same spot. It was a real sharp pain. You might not have bulged it but it might be inflamed. Visiting a chiro helped. Especially when he used this ultrasound treatment on it. Hope this helps.

TheNaturalG

03-01-07, 7:01 pm

Did a light arm and leg workout for this weeks cruise. I normally do a form check also during this and I realized I have been bending my back a little on squats. So that is something I spent time working and and I am gonna have to spend more time on.

Ricky P

03-02-07, 12:26 am

Good call, can never be too careful when it comes to form. I always gotta check my shit but you can't beat good form! Keep hammerin' away brother.

TheNaturalG

03-05-07, 6:33 pm

I am gonna stop DC training for a couple months just so I can see how I do on something else. It is also to demanding a program for me to be working on form on one of my exercises like squats.

Monday is gonna be back and triceps
wednesday chest and biceps
friday shoulders and legs

Today I started with wide grip chins for 3 sets with no weight. Then I did one set of Wide grip pullups then one more with parallel grip just to try which one I like the best.

I then did reverse grip smith bench. I worked my way up to a 180 (not counting bar weight) for 2 reps.

Then worked my way up to a 315 for 3 on rack deadlifts from the lowest pin.

After that I did that dumbbell pullover/skullcrusher exercise for triceps for alot of reps with a 55lb. dumbell.

Then I finished off on seated cable rows.

I did the extreme stretches and a few minutes on cardio to cool down. The workout felt very good and different.

TheNaturalG

03-05-07, 6:40 pm

Sorry if I have not been posting much lately, my internet connection has been running horribly and I have no viruses on my computer and can't figure it out. This post alone took me almost 10 minutes just for the loading times.

TheNaturalG

03-07-07, 6:04 pm

Today I did chest and biceps:
Incline Bench: worked my way up to a 185 for 1 with 2 forced reps then dropped down to 165 for 5.

Barbell Curls: Worked up to 85 pounds for 6 reps very strict form

Flat dumbbell press: Did 80s for 3 reps then 65 for 2 reps of 6-8

Standing Dumbbell Curls strict form: 35s for about 8 reps each hand, 40s for 3 reps each hand and drop setted to 25s in each hand.

Reverse Grip EZ Bar Curls: Did 57 lbs. for 6 reps

Behind back barbell wrist Curls: 85 lbs. for a rest pauser set of 9+6

Then extreme stretches. So far I am working up some ideas of how I am gonna change this workout and my monday workout for next week since right now it is kind of like a rough draft of my workout.

TheNaturalG

03-07-07, 6:33 pm

So far this is what I have put together of my new workouts layout:

Monday Back and Triceps:
1st exercise- Heavy compound Tricep Exercise for 2 very heavy sets
2nd Exercise- Deadlift type exercise a 3-4 rep max then a 5-6 rep max then a 7-8 rep max
3rd exercise- When I thought of this idea I loved it now I just gotta try it. My gyms pullup thing I can do wide Grip Chins, wide grip pullups, and parallel wide grips. So what I am gonna do is start with the one of those 3 grips do as many reps as I can take a 1 minute break then go to the next grip take a one minute break then the next then start over from the first grip. Keep going until i cannot do a single rep anymore. I will be doing these with extremely strict form otherwise I would be able to go on forever if I cheat a little to keep getting 1 rep.
4th exercise- Dumbbell pullovers for triceps- 1 straight set of about 10-failure.
Then extreme stretches and done.

Wednesday Chest, Biceps, and Forearms:
1st exercise: Heavy compound chest exercise, working my way up to a 1-3 rep max
2nd exercise: Barbell Curls, Working up to a 5 rep max
3rd exercise: Dumbbell exercise for chest, 1 heavy set of 4-6 reps, then a 2 set rest pause
4th exercise: Standing Dumbbell Curls, Regular rest pause set like in DC training
5th exercise: Reverse Grip EZ Bar Curl, 2 set set rest pause
6th exercise: Behind Back barbell wrist Curls- DC training rest pause set.
Then extreme stretches and done.

Friday- I still have to do my planned workout so I know what to change.

TheNaturalG

03-08-07, 5:31 pm

Did some light cardio today on the elliptical for 30 minutes.

TheNaturalG

03-09-07, 7:08 pm

My workout today:

Shoulders:
Standing Military Press: worked up to 115 for 5 reps.
Seated shoulder Press: 60s for 5 reps, and 50s for 10 reps with a very slow negative
Shoulders were a bit sore today. I guess my body needs time to get used to having chest and shoulders on different days.

Then legs:
Leg Sled machine calves: 160 lbs. DC style, It got to painful to count but I know it was over 10
Lying Leg Curls: Worked up to 150 for 5 reps
Leg Press: Worked up to 6 plates a side for 5 reps.
Squats: Worked alot on my form only going up to 95 lbs.

Then Abs:
Just basically did a lying leg lifts and sit ups at the same time while holding a medicine ball, not sure what you would call this.

RedIron 392

03-09-07, 7:39 pm

I hope the new routine goes well. I'm glad I got away from DC for a while and now I can't wait to get back on it.

Later

TheNaturalG

03-09-07, 8:09 pm

I hope the new routine goes well. I'm glad I got away from DC for a while and now I can't wait to get back on it.

Later

Thanks bro, it does feel pretty good to get away from DC for awhile.

TheNaturalG

03-10-07, 2:29 pm

Monday Back and Triceps:
1st exercise- Reverse Grip Smith Bench for 3 sets 4-6 reps
2nd Exercise- Deadlift type exercise a 3-4 rep max then a 5-6 rep max then a 7-8 rep max
3rd exercise- When I thought of this idea I loved it now I just gotta try it. My gyms pullup thing I can do wide Grip Chins, wide grip pullups, and parallel wide grips. So what I am gonna do is start with the one of those 3 grips do as many reps as I can take a 1 minute break then go to the next grip take a one minute break then the next then start over from the first grip. Keep going until i cannot do a single rep anymore. I will be doing these with extremely strict form otherwise I would be able to go on forever if I cheat a little to keep getting 1 rep.
4th exercise- Dumbbell pullovers for triceps- 1 straight set of about 10-failure.
Then extreme stretches and done.

Wednesday Chest, Biceps, and Forearms:
1st exercise: Heavy Incline Bench Press, working my way up to a 2-4 rep max
2nd exercise: Barbell Curls, Working up to a 5 rep max
3rd exercise: Dumbbell exercise for chest, 1 heavy set of 4-6 reps, then a 2 set rest pause
4th exercise: Standing Dumbbell Curls, Regular rest pause set like in DC training
5th exercise: Reverse Grip EZ Bar Curl, 10 reps-failure
6th exercise: Behind Back barbell wrist Curls- DC training rest pause set.
Then extreme stretches and done.

Friday- Shoulders and Legs
1st exercise: Standing Military Press- 2 sets of 4-6
2nd exercise: Seated Shoulder Press- Drop set rest pause
Extreme Stretch
3rd exercise: Leg Sled Machine Calve Presses- DC Style
4th exercise: Lying Leg Curls- 10 rep SS
4th exercise: Leg Press- working up to a 8 rep max
5th exercise: Squats- Working on form
Extreme Stretches

RedIron 392

03-11-07, 11:45 pm

The routine looks solid. It is a lot like what I did on the Product M test. I am a confirmed believer in going to failure as long as it is safe. We'll just have to see how your gains go compared to DC.

Later

TheNaturalG

03-12-07, 5:33 pm

Todays workout was very intense.

Reverse Grip Smith Bench:
5 reps with 160
3 reps with 160
4 reps with 160

Rack Deadlifts from lowest pin:
4 reps with 325
6 reps with 315
8 reps with 295
No stomach pain which is good

Wide Grip Chins, Wide Grip parallel, Wide Grip Pulls ups alternating every time with 1 minute rest in between:
5 reps
4 reps
2 reps
2 reps
2 reps
2 reps
I have never done pull ups after deadlifts so these were much harder then expected

Dumbbell Pullovers for triceps:
20 reps with a 55 lb dumbbell
This turned into a very intense widowmaker. I got to 8 which was very tough, got out 2 more and was shot but wanted to get twelve, then I still had some left and kept going through excruciating reps and got to 20. I didn't plan on making this 20 reps I just didn't wanna leave anything in the tank by stopping at 12.

Big Wides

03-13-07, 12:12 am

like the reverse bench, i have never done them in the smith machine but this all looks very soild, keep it up

Ricky P

03-13-07, 12:49 am

G, looks like your dominating brother, thata boy!

TheNaturalG

03-13-07, 5:46 pm

Got in a half hour of cardio today and my back and tris are very sore. Can't wait to hit some chest and bis tomorow.

TheNaturalG

03-14-07, 7:19 pm

Wednesday Chest, Biceps, and Forearms:
1st exercise: Incline Bench Press, working my way up to a 2-4 rep max
2 reps with 185. This is a personal record for me. My previous best is one rep on this and I almost got 3.

2nd exercise: Barbell Curls, Working up to a 5 rep max
Went to heavy on these and only got 95 for 2. But I have never attempted this weight before so another PR nonetheless.

3rd exercise: Flat Dumbbell Bench, 1 heavy set of 4-6 reps, then a 2 set rest pause
1st set- 85s for 3, PR first time attempting this weight
2nd set- 70 for a 6+3 rest pause set

4th exercise: Standing Dumbbell Curls, Regular rest pause set like in DC training
20 rest pause reps with 35 lb. dumbbells

5th exercise: Reverse Grip EZ Bar Curl, 10 reps-failure
7 reps with 52 lbs.

6th exercise: Behind Back barbell wrist Curls- DC training rest pause set.
25 reps with 85 lbs.

Then extreme stretches and done.

Everything had very strict form. alot of the weights were to heavy for my desired rep range but it was a very intense personal record setting workout that I am happy with.

TheNaturalG

03-16-07, 6:52 pm

Friday- Shoulders and Legs
1st exercise: Standing Military Press- 2 sets of 4-6
125 lbs. for 5 reps PR
125 lbs. for 4 reps

2nd exercise: Seated Shoulder Press- Drop set rest pause
60 lbs. for 7 reps
15 deep breaths
50 lbs. for 6 reps
15 deep breaths
40 lbs. for 8 reps

Extreme Stretch

3rd exercise: Leg Sled Machine Calve Presses- DC Style
14 reps with 180 lbs.

4th exercise: Lying Leg Curls- 10 rep SS
9 reps with 160 lbs.

4th exercise: Leg Press- working up to a 8 rep max
6 plates plus 25s both side for 6 reps with wraps

5th exercise: Squats- Working on form
Form went well. Today I did it with no plates under my heels, but now there is another problem. I get alot of pain in the front of my calves, my shins. So anyone got ideas on how I can do it without the pain there?

Extreme Stretches

So for the first week of my new workout I think everything went good with some personal records.

TheNaturalG

03-19-07, 7:01 pm

Todays workout:
Back and Triceps

Reverse Grip Smith Bench: (I don't count the smith bar weight as anything)
Last Time:
5 reps with 160
3 reps with 160
4 reps with 160
This Time:
6 reps with 160
6 reps with 160
5 reps and 1 forced rep with 160
Felt very strong on these and kept my form stricter then last time.

Rack Deadlifts from lowest pin:
Last Time:
4 reps with 325
6 reps with 315
8 reps with 295
This Time:
6 reps with 325
8 reps with 315
9 reps with 295
I kept the weights the same so I can increase my rep range. Felt really strong on these.

Wide Grip Chins, Wide Grip parallel, Wide Grip Pulls ups alternating every time with 1 minute rest in between:
Last Time:
5 reps
4 reps
2 reps
2 reps
2 reps
2 reps
This Time:
6 reps
5 reps
2 reps
3 reps
3 reps
1 rep
I don't like this thing I am doing to much and am probably just gonna use wide Grip Chins for a few sets

Dumbbell Pullovers for triceps:
Last Time:
20 reps with a 55 lb dumbbell
This Time:
10 reps with a 60 lb. dumbbell
Changed my form on these to get more range of motion which made it harder.

Toni69

03-19-07, 7:05 pm

TheNaturalG

03-19-07, 7:13 pm

So..how is the new style of training going? Looks dam good to me. I always like changing it up..I cant stick to the same routine or same style of training for long. Its not that I get bored, I just have to always do something different, just for change of pace and to challenge myself even more so.

I really like it so far. It is kind of like a mix between very heavy training and the high rep straight sets and rest pause type training from DC. I like how I can go near max weights every workout but still do the higher rep stuff to really kill my body parts.

TheNaturalG

03-21-07, 5:25 pm

Bad Workout today, didn't really beat anything. I was really tired from staying up late last night to hang out with my brother for his 21st birthday. I didn't drink, but all the pizza I ate made me sick and hard to asleep. Shows what happens when you don't eat or sleep good. No worries though I will be back to crush these numbers next week.

Wednesday Chest, Biceps, and Forearms:
1st exercise: Incline Bench Press, working my way up to a 2-4 rep max
Last Time:
2 reps with 185.
This Time:
2 reps with 185 and just missed 3

2nd exercise: Barbell Curls, Working up to a 5 rep max
Last Time:
95 for 2.
This Time:
95 for 2 again

3rd exercise: Flat Dumbbell Bench, 1 heavy set of 4-6 reps, then a 2 set rest pause
Last Time:
1st set- 85s for 3, PR first time attempting this weight
2nd set- 70 for a 6+3 rest pause set
This Time:
Same thing except for only getting 2 reps on 85s because someone messed up my concentration by trying to help me and me telling them no.

4th exercise: Standing Dumbbell Curls, Regular rest pause set like in DC training
Last Time:
20 rest pause reps with 35 lb. dumbbells
This Time:
22 rest pause reps with 35 lb. dumbbells

5th exercise: Reverse Grip EZ Bar Curl, 10 reps-failure
Last Time:
7 reps with 52 lbs.
This Time: Larger range of motion
9 reps with 52 lbs.

6th exercise: Behind Back barbell wrist Curls- DC training rest pause set.
Last Time:
25 reps with 85 lbs.
This Time:
20 reps with 95 lbs.
Then extreme stretches and done.

Heres a pic: I am weighing 170 in this at 5'6 and still 17 years old. My posing was pretty bad because I am not used to not being in front of a mirror.
http://img45.imageshack.us/img45/1883/noheadtb4.th.jpg (http://img45.imageshack.us/my.php?image=noheadtb4.jpg)

TheNaturalG

03-23-07, 6:55 pm

Friday- Shoulders and Legs
1st exercise: Standing Military Press- 2 sets of 4-6
Last Time:
125 lbs. for 5 reps PR
125 lbs. for 4 reps
This Time:
135 lbs. for 3 reps PR
125 lbs. for 4 reps

2nd exercise: Seated Shoulder Press- Drop set rest pause
Last Time
60 lbs. each hand for 7 reps
15 deep breaths
50 lbs. each hand for 6 reps
15 deep breaths
40 lbs. each hand for 8 reps
This Time:
65 lbs. each hand for 5 reps (PR first time using 65s)
15 deep breaths
55 lbs. each hand for 5 reps
15 deep breaths
45 lbs. each hand for 5 reps

Extreme Stretch

3rd exercise: Leg Sled Machine Calve Presses- DC Style
Last Time:
14 reps with 180 lbs.
This time:
10 reps with 200 lbs.

4th exercise: Lying Leg Curls- 10 rep SS
Last Time:
9 reps with 160
This Time:
5 reps with 170 lbs. (stopped from stomach pain)

4th exercise: Leg Press- working up to a 8 rep max
Last Time:
6 plates plus 25s both side for 6 reps with wraps
This Time:
I was using the same weight with wraps again but felt some slight knee pain which was from the wraps so I stopped at the 3rd rep. Prob not gonna be using wraps for awhile

5th exercise: Squats- Working on form
Form is finally fixed and I did a few low rep sets with 135. I should be able to go heavy on these now so next time this rolls around I am ognna be doing 3 heavy squat sets then a leg press drop set.

Extreme Stretches

Jameson

03-25-07, 2:35 pm

This is a great journal. We're very similar in size, except I'm a few inches taller than you. We have different goals, but you look like you're well on your way to achieving yours. Keep up the good work.

TheNaturalG

03-25-07, 2:38 pm

Big Wides

03-26-07, 1:42 pm

getting stronger with each workout, good work

TheNaturalG

03-26-07, 11:56 pm

Todays workout:
Back and Triceps

Reverse Grip Smith Bench: (I don't count the smith bar weight as anything)
Last Time:
6 reps with 160
6 reps with 160
5 reps and 1 forced rep with 160
This Time:
5 reps with 170
4 reps with 170
3 reps with 170 then I racked it since I was sliding up the bench and did another one once fixed

Rack Deadlifts from lowest pin:
Last Time:
6 reps with 325
8 reps with 315
9 reps with 295
This Time:
5 reps with 335
10 reps with 315
If I did that 3rd set no way was I finishing the rest of my workout.

Wide Grip Chins 3 sets of 4-6 reps
I got 5 reps each set

Dumbbell Pullovers for triceps:
Last Time:
10 reps with a 60 lb. dumbbell
This Time:
15 reps with 60 lb. dumbell

Commentary:
Since dropping DC my strength has been rapidly increasing. I have come up with a new split I really like, but I am gonna continue this for the time being.

Ricky P

03-27-07, 12:14 am

Thanks for the input on the DL video's. I'll make sure I get that form down. Good to hear your strength is rapidly increasing, always a good thing!

Testpolska

03-27-07, 12:47 pm

Toni69

03-27-07, 12:53 pm

Excellent progress in this last workout. great gains coming your way NaturalG!

what are your goals right now? Just focusing on strength and putting on mass?

TheNaturalG

03-27-07, 4:13 pm

Good to see another young blood on here bustin ass. Keep up the good work. And I see your name says 'TheNaturalG' What do you consider natural? Everyone has got their own definition of it these days I was just wondering what yours was.

That being said workouts are lookin strong. Are you planning on any competition powerlifting or bodybuilding?
Thanks bro. I consider natural as anything that does not affect hormones. So stuff like AAS or even legal stuff like Superdrol I would not consider natural. Also anything that natural bodybuilding organizations deem as banned.

I plan on competing eventually. I wanted September, but it is looking more like next Spring.
Excellent progress in this last workout. great gains coming your way NaturalG!

what are your goals right now? Just focusing on strength and putting on mass?

Thanks Toni. My goal right now is mostly increasing strength and whatever size comes with it. With my job and school it has been hard for me to put on much weight. Come may I wanna start cutting until I turn 18 on July 12th so I can have the most "marketable" appearance when get a job as a personal trainer. After that I am really gonna focus on putting the size on.

ChrisG

03-27-07, 4:18 pm

Nice weight increases man.. I love seeing people have results like these. They are extremely inspiring. Keep on bustin your ass man your numbers look really good.

hjayss

03-28-07, 2:59 am

Numbers look good too.

TheNaturalG

03-28-07, 6:49 pm

It look like I have plateaued on my 2 chest exercises so I am gonna switch up the first one to decline and the second one to incline dumbbells. I have never really done incline dumbbells in 2 years so weight should increase nicely. Decline when I did it in the past I had good increases on it.

Wednesday Chest, Biceps, and Forearms:
1st exercise: Incline Bench Press, working my way up to a 2-4 rep max
Last Time:
2 reps with 185.
This Time:
2 reps with 185 again

2nd exercise: Barbell Curls, Working up to a 5 rep max
Last Time:
95 for 2.
This Time:
95 for 3

3rd exercise: Flat Dumbbell Bench, 1 heavy set of 4-6 reps, then a 2 set rest pause
Last Time:
1st set- 85s for 3, PR first time attempting this weight
2nd set- 70s for 6+3
This Time:
1st set- same
2nd set- inclines with 60s for 8+2

4th exercise: Standing Dumbbell Curls, Regular rest pause set like in DC training
Last Time:
22 rest pause reps with 35 lb. dumbbells
This Time:
28 reps (16+6+6) with 35s

5th exercise: Reverse Grip EZ Bar Curl, 10 reps-failure
Last Time:
9 reps with 52 lbs.
This time:
6 reps with 62 lbs.

6th exercise: Behind Back barbell wrist Curls- DC training rest pause set.
Last Time:
20 reps with 95 lbs.
This time:
23 reps with 95 lbs.

Then extreme stretches and done.

Commentary:
Next week I am starting my new workout split. Because of it I won't be doing hamstrings friday with legs. I will post it up in a little while after checking out some other guys journals.

TheNaturalG

03-28-07, 7:20 pm

My new split looks like this:
Monday: Triceps, Back Thickness, Hamstrings, Calves
Wednesday: Chest, Back Width, Forearms
Friday: Shoulders, Biceps, Quads

It looks kind of strange, but a thread awhile back about splitting your leg day into quads and hams got me thinking. I normally get lazy on hamstrings because I like getting to the heavy compounds right away, and my hamstrings don't get sore from them so I know I can afford to split them. The reason I splut up back is because I think I can hit Lats the best if they are not done on the same day as deadlifts or triceps.

Also with this workout I hit all body parts directly once, and most indirectly so almost all my body parts are being worked out twice a week.

never_2_big

03-28-07, 7:23 pm

the new split looks good bro, ive done the split back workouts before and got some serious results, im sure youll get the same.
good luck with it and go hard

excessive endorphins

03-29-07, 9:34 am

numbers are looking gret bro,keep up the good work.ill be sure to check bak n see ur progress

TheNaturalG

03-30-07, 3:07 pm

Friday- Shoulders and Legs
1st exercise: Standing Military Press- 2 sets of 4-6
Last Time:
135 lbs. for 3 reps PR
125 lbs. for 4 reps
This Time:
135 lbs. for 4 reps just missed 5
135 lbs. for 2 reps just missed 3

2nd exercise: Seated Shoulder Press- Drop set rest pause
Last Time
65 lbs. each hand for 5 reps (PR first time using 65s)
15 deep breaths
55 lbs. each hand for 5 reps
15 deep breaths
45 lbs. each hand for 5 reps
This Time:
65 lbs. each hand for 6 reps
15 deep breaths
55 lbs. each hand for 4 reps
15 deep breaths
45 lbs. each hand for 4 reps

Extreme Stretch

3rd exercise: Leg Sled Machine Calve Presses- DC Style
Last Time:
10 reps with 200 lbs.
This Time:
Decided to do them after quads but ended up not doing them from how sick I felt.

4th exercise: Lying Leg Curls- 10 rep SS
Last Time:
5 reps with 170 lbs. (stopped from stomach pain)
This Time:
Changed my split to doing hams on Monday

4th exercise: Squats 3X5
Last Time:
a few sets with 135 fixing form
This Time:
3 sets of 5 reps with 185 lbs. and form could not have been better.

5th exercise: Leg Press
Now before I did this I already felt sick. I did 1 warmup set and felt sicker. I felt if I did anything I would throwup. I loaded up 3 plates a side. I did 20 reps which was jus like a widowmaker. I laid there contemplating the fact I was able to do that and not throwup. I did not think I had anything left. However I went in today planning on doing a dropset and I could not let myself not do it. I stripped down to 2 plates a side after a minute rest and got 20 more. At this point I had to go on. Took another minute break and stripped down to a plate a side and got 20 more. I did not leave the gym for 20 minutes after that because I simply would have thrown up if I moved.

Extreme Stretches

TheNaturalG

04-02-07, 6:20 pm

Todays workout: New Split
Triceps, Back Thickness, Hamstrings, and Calves

Reverse Grip Smith Bench: (I don't count the smith bar weight as anything)
Last Time:
5 reps with 170
4 reps with 170
3 reps with 170
This Time: Smith machine had a long line so I did some decline close grips
6 reps with 185
3 reps with 205
2 reps with 205

Rack Deadlifts from lowest pin:
Last Time:
5 reps with 335
10 reps with 315
This Time: Hamstrings and lower back were a bit sore from my friday workout so I did 2 light sets with 225 for 8-10 reps

Good Mornings: First time doing them so I just worked on form
5 reps with 135 is what I first felt was hard so I stopped there since my hamstrings and lower back were sore.

PJR Pullovers for triceps:
Last Time:
15 reps with 60 lb. dumbell
This Time:
13 reps with a 65 lb. dumbbell
I noticed something weird on these I could not figure out. My right elbow was sticking higher then my left one no matter how I held the dumbbell or did the reps.

Leg Sled Machine for Calves DC style:
220 lbs. for 10 reps.

TheNaturalG

04-04-07, 6:43 pm

Wednesday Chest, Back Width, and Forearms:
1st exercise: Decline Bench Press 2 sets of 4-6 reps
This Time: new exercise
6 reps with 185 lbs.
6 reps with 205 lbs.

2nd exercise: Incline Dumbbell Bench, DC rest pause set
This Time:
9 reps with 70s. I got 8 the first set then 1 on the second and none on the 3rd.

3rd exercise: Wide Grips Chins 2 sets to failure
This Time:
6 reps
6 reps

4th exercise: Rack Chins 1.5s to failure
8 reps
These were amazing. If any guys from IM read that I used these it is because I wanted something knew because I have not progressed well on pull up type exercises lately.

5th exercise: Reverse Grip EZ Bar Curl, 10 reps- failure straight set
Last Time:
6 reps with 62 lbs.
This Time:
6 reps with 62 lbs.
I felt weaker then usual for forearms. I have never worked them out after pulling exercises.

6th exercise: Behind Back barbell wrist Curls, 10 reps- failure straight set
Last Time:
23 reps with 95 lbs.
This Time:
14 reps with 105 lbs.
I switched from rest pause to straight set on these

7th exercise: Captains of Crush Gripper (Trainer) 1 set each hand to failure.
This Time:
1 rep each hand then a bunch of forced reps.
Closing this thing after all the stuff beforehand was so hard.

Commentary:
I saw someone doing ATG squats for the first time, and I said to one of my friends how impressed I was to finally see someone else besides me squat like that in the gym. Someone who was friends with my friend was like big deal hes only doing 115 lbs. That got me annoyed because if you are doing something right and working hard it doesn't matter how much weight you are lifting you still got my respect. I took my anger from that out on my second set of declines.

I also got in my flex fit animal hat. Props to this webste for such fast and cheap shipping and a very nice and comfortable hat to work out in.

RedIron 392

04-04-07, 7:39 pm

I know what you mean about the grippers. I just got back from the gym and I am playing with my Heavy Grippers.

Later

Fury317

04-04-07, 8:03 pm

Hey man thanks for the post on my journey. I saw on the first page of yours that you too have suffered through a hernia surgery. Just wanted to say hope all is well with that. ive been through 2 of them on both sides and i know how bad recovery is (and how scary is can be thinking about gettin another one). But good luck and keep training hard! Until next time, peace.

Testpolska

04-04-07, 10:23 pm

Hey mind posting up your split? I like the idea of splitting back up. I think I may have used this one before do you split legs up as well?

Good sessions bro. I'll be keeping tabs on you...

TheNaturalG

04-04-07, 11:53 pm

I know what you mean about the grippers. I just got back from the gym and I am playing with my Heavy Grippers.

Later
Yea, it looks like it is gonna take awhile before I make some serious progress with the grippers. For now though I will be happy as long as the other exercises go up.
Hey man thanks for the post on my journey. I saw on the first page of yours that you too have suffered through a hernia surgery. Just wanted to say hope all is well with that. ive been through 2 of them on both sides and i know how bad recovery is (and how scary is can be thinking about gettin another one). But good luck and keep training hard! Until next time, peace.
No prob bro.
Getting another hernia is def. a huge scare for me, but for now I am just goin all out and not having much problems. The only thing I can't do is pulldowns.
Hey mind posting up your split? I like the idea of splitting back up. I think I may have used this one before do you split legs up as well?

Good sessions bro. I'll be keeping tabs on you...
Here is my post from another part of this thread of my new split:
My new split looks like this:
Monday: Triceps, Back Thickness, Hamstrings, Calves
Wednesday: Chest, Back Width, Forearms
Friday: Shoulders, Biceps, Quads

It looks kind of strange, but a thread awhile back about splitting your leg day into quads and hams got me thinking. I normally get lazy on hamstrings because I like getting to the heavy compounds right away, and my hamstrings don't get sore from them so I know I can afford to split them. The reason I splut up back is because I think I can hit Lats the best if they are not done on the same day as deadlifts or triceps.

Also with this workout I hit all body parts directly once, and most indirectly so almost all my body parts are being worked out twice a week.

TheNaturalG

04-05-07, 6:45 pm

Did 30 minutes of light cardio today. Also starting yesterday I am going to put some effort into burning some fat off, nothing crazy though I don't wanna lose any muscle so the fat loss will be slow.

TheNaturalG

04-06-07, 8:40 pm

Friday- Shoulders, Biceps, and Quads
1st exercise: Standing Military Press- 2 sets of 4-6
Last Time:
135 lbs. for 4 reps
135 lbs. for 2 reps
This Time:
135 lbs. for 5 reps
135 lbs. for 4 reps

2nd exercise: Seated Shoulder Press- Drop set rest pause
Last Time
65 lbs. each hand for 6 reps
15 deep breaths
55 lbs. each hand for 4 reps
15 deep breaths
45 lbs. each hand for 4 reps
This Time:
70 lbs. each hand for 0 reps I didn't think it would be so hard so I got 3 forced reps. It was my left arm that couldn't get it up. My right arm is stronger.
15 deep breaths
60 lbs. each hand for 5 reps
15 deep breaths
50 lbs. each hand for 5 reps

3rd exercise: EZ Bar Preacher Curls
This Time: New exercise and feeling pretty exhausted at this point
92 lbs. for 3 reps

4th exercise: Alternating Dumbbell Curls DC rest pause set
Last Time:
28 reps combined with 35s
This Time:
14 reps combined with 40s

5th exercise: Squats (as low as my body will allow) 2X5
Last Time:
3 sets of 5 reps with 185 lbs. and form could not have been better.
This Time:
2 sets of 205 lbs. for 5 reps each

6th exercise: Leg Press
3 plates + 25s each side for 23 reps.

Extreme Stretches

Commentary:
Just finished my first week with a new split and loved this new split. My form is finally perfect on squats. I am setting a goal to Squat 315 for reps before the end of the summer

Testpolska

04-07-07, 6:19 pm

TheNaturalG

04-08-07, 12:28 am

I like your goal. Nothing says Diesel like a big squat. You vs gravity, win or eat shit. Good luck with the goal brotha. I'll be watching your progess on it.

Also big props on working quads after shoulders and bis. As far as I'm concerned quads and hams are quite enough for one day haha. Props for hangin with it.

Thanks bro, When I made this split I did not realize at all how hard it would be to do quads after the shoulders and biceps. I grinded through though so no complaints.

Toni69

04-08-07, 5:49 am

Your workouts look fantastic and intense! love that..all that volume and intensity. How is your new leg split? quads and hams? I separate them too because one, I need to focus on one at a time to maximize my gains and if I do both in one workout, I tired or fatigue way too easily or one gets better attention than the other. When I decided to split the two, I was able to perform a lot better, lift heavier and focus on the muscle groups at hand.

Like yesterday I did Hams right..10 sets SLDL's supersetted with hacks and 6 sets of hamstring curls. Now, it was short but I was surely dead right when I got my fat ass on the bike. My legs could hardly pedal to 73rpm. If I had merged that workout with quads..I would have either cheated myself out of solid sets or given up too early in the routine.

You look amazing here...I love your log. Quads after shoulders..DAM!

TheNaturalG

04-09-07, 6:56 pm

Hey Toni thanks or stopping by and the comments. I love the new leg split alot, but something still might have to be changed. Quads might need their own day I will see though.

I just got back from the Met game and what a good game. I am a little tired from it for the gym, but lets see what I got in the tank...

TheNaturalG

04-09-07, 10:20 pm

Mondays workout: Triceps, Back Thickness, Hamstrings, and Calves

Reverse Grip Smith Bench: (I don't count the smith bar weight as anything)
Last Time:numbers from 2 weeks ago
5 reps with 170
4 reps with 170
3 reps with 170
This Time: Last week I did close grip declines but went back this week
4 reps with 180
2 reps with 180
5 reps with 180
I tried different form on each one since I have had trouble with sliding off the bench but as you can see, 3 times a charm lol.

Deadlifts:
Last Time:Rack Deadlifts 2 weeks ago
5 reps with 335
10 reps with 315
This Time:
4 reps with 315
5 reps with 275
Doing them from the floor was awkward since it was my first time doing these since my hernia operation. So my form was a bit off and I was using a different belt then usual.

Good Mornings: New exercise
This Time:
7 reps with 135

PJR Pullovers for triceps:
Last Time:
13 reps with a 65 lb. dumbbell
This Time:
15 reps with a 65 lb. dumbell

Leg Sled Machine for Calves DC style:
Last Time:
220 lbs. for 10 reps.
This Time:
I forgot to do these. Also forgot abs. It was for personal reasons though so I am just gonna do them after wednesdays workout.

Commentary:
Pretty happy with this workout for being tired from the Met game. I thought it was pretty funny to see someone do the 300 workout at the gym.

hjayss

04-10-07, 4:34 am

Big Wides

04-10-07, 11:28 am

good stuff man, looks like the lower back was hit hard yesterday with the deads and good mornings in the same day. i like the progress that you make each week setting new goals and such. stay with it

TheNaturalG

04-10-07, 12:35 pm

After the game two pretty damn motivating stuff. Did you give in to those snacks if so do not feel bad gotta cheat every now and then. Keep em coming bro workout looks great lots of goodies in there what is the sled though.
Thanks bro, I let myself indulge in some ball park food. It turned out that the subway had whole grain subs so I got one of those also lol. The leg sled is just the Horizontal Leg Press Machine, the sticker on it calls it a leg sled.
good stuff man, looks like the lower back was hit hard yesterday with the deads and good mornings in the same day. i like the progress that you make each week setting new goals and such. stay with it
Thanks man, DOMS hasn't set in yet today but I know it is gonna be torture later on.

brutal

04-11-07, 6:02 pm

Nice improvement, and good numbers on the deads. glad to see you're not intimidated to deads after your surgery bro. way to get after it. stay strong nat.

TheNaturalG

04-11-07, 6:15 pm

Wednesday Chest, Back Width, and Forearms:
1st exercise: Decline Bench Press 2 sets of 4-6 reps
Last Time: new exercise
6 reps with 185 lbs.
6 reps with 205 lbs.
This Time:
3 reps with 225 lbs. (Personal record here, never attempted over 205 on this exercise)
5 reps with 205 lbs.
Gotta be happy with this exercise. I hope the weights can continue to increase good on it.

2nd exercise: Incline Dumbbell Bench, DC rest pause set
Last Time:
9 reps with 70s. I got 8 the first set then 1 on the second and none on the 3rd.
This Time:
Shoulders bothered me so I dropped this exercise for hammer inclince and repped out 140 to failure.

3rd exercise: Wide Grips Chins 2 sets to failure
Last Time:
6 reps
6 reps
This Time:
8 reps
5 reps

4th exercise: Rack Chins 1.5s to failure
Last Time:
8 reps
This Time:
8 reps again with much more strict form so I can't complain with not beating the number

5th exercise: Reverse Grip EZ Bar Curl, 10 reps- failure straight set
Last Time:
6 reps with 62 lbs.
This Time:
5 reps with 62 lbs.
Time for something new here

6th exercise: Behind Back barbell wrist Curls, 10 reps- failure straight set
Last Time:
14 reps with 105 lbs.
This Time:
9 reps with 115 lbs.

7th exercise: Captains of Crush Gripper (Trainer) 1 set each hand to failure.

Leg Sled Machine for Calves DC style:
Last Time:
220 lbs. for 10 reps.
This Time:
240 lbs. for 8 reps
Fucking painful

Then some abs

Commentary:
Good workout that I'm happy with. Ever since being able to train injury free with nothing holding me back I have made amazing gains. I havent gained any weight but I have been dropping some bodyfat and even got in 30 inch waist shorts the other day comfortably and look bigger and shirts getting tighter.

Titan

04-11-07, 8:58 pm

Awsome numbers bro. I wish I would have started lifting that hard when I was 17. Keep up the good work.

Testpolska

04-11-07, 11:43 pm

Workouts are deff. looking solid bro. Keep it up and think where you'll be by 22 years old. Pretty fuckin diesel if you ask me. Keep your nose to the grind.

TheNaturalG

04-13-07, 6:26 pm

Awsome numbers bro. I wish I would have started lifting that hard when I was 17. Keep up the good work.
Thanks bro.
Workouts are deff. looking solid bro. Keep it up and think where you'll be by 22 years old. Pretty fuckin diesel if you ask me. Keep your nose to the grind.
Thanks bro. Thats what I hear from my older brother who I hope to blow by soon.

Friday- Shoulders, Biceps, and Quads
1st exercise: Standing Military Press- 2 sets of 4-6
Last Time:
135 lbs. for 5 reps
135 lbs. for 4 reps
This Time:
145 lbs. for 3 reps (another personal record here to be happy with)
135 lbs. for 3 reps

2nd exercise: Seated Shoulder Press- Drop set rest pause
Last Time
70 lbs. each hand for 0 reps I didn't think it would be so hard so I got 3 forced reps. It was my left arm that couldn't get it up. My right arm is stronger.
15 deep breaths
60 lbs. each hand for 5 reps
15 deep breaths
50 lbs. each hand for 5 reps
This Time:
70 lbs. each hand for 3 reps
15 deep breaths
60 lbs. each hand for 6 reps
15 deep breaths
50 lbs. each hand for 5 reps
Well last week my left arm wasn't strong enough... this week I got it 3 times for another person record

3rd exercise: EZ Bar Preacher Curls
Last Time:
92 lbs. for 3 reps
This Time:
92 lbs. for 4 reps

4th exercise: Alternating Dumbbell Curls DC rest pause set
Last Time:
14 reps combined with 40s
This Time:
Same thing so I am switching to seated dumbbell curls

5th exercise: Squats (as low as my body will allow) 2X5
Last Time:
2 sets of 205 lbs. for 5 reps each
This Time:
2 sets of 225 lbs. 5 reps on the first set and 3 on the 2nd
My goal is to try and add 10 pounds to these every week until I hit 315 (unless I have to cruise)

6th exercise: Leg Press
Last Time:
3 plates + 25s each side for 23 reps.
This Time:
4 plates a side for 20 reps
Absolute killer

Extreme Stretches

Commentary:
I love this new split I have after 2 weeks of doing it. I can't believe I put up these numbers today either. I felt like shit all day early on and considered not goin to the gym, but I had a emergen-C packet and felt better and headed to the gym.

RedIron 392

04-13-07, 6:32 pm

How are the shoulders feeling? Do you like the results of this routine better than DC?

Later

TheNaturalG

04-13-07, 8:47 pm

How are the shoulders feeling? Do you like the results of this routine better than DC?

Later

Bro my shoulders are feeling that workout already. I like this routine alot better then DC since I have really made it specific to what I like and how my body is. I can't say wether the results are better yet though.

Sir J-Werk

04-13-07, 9:11 pm

Good stuff, Brother! Keep this going!

Stay Strong, stay Focused, stay Animal!
Respect.

RedIron 392

04-13-07, 11:34 pm

I like the shoulders,bi's and quads. I might move shoulders to leg day.

Later

Testpolska

04-14-07, 2:04 pm

Nice standing shoulder presses bro. You got any leg drive with those?

Keep it up

TheNaturalG

04-14-07, 2:19 pm

Nice standing shoulder presses bro. You got any leg drive with those?

Keep it up

Thanks bro, it's very very slight leg drive on the first rep just to get it up, but other then that it is strict form.

TheNaturalG

04-15-07, 2:12 am

Been REALLY tired lately which is a good early sign of overtraining for me and my abs have been a bit sore in my hernia operation area so I am gonna take it easy this week.

Toni69

04-15-07, 10:04 am

I swear, your really something! I will tell you, my "soon to be ex" had a recent hernia surgery and he took it or handled it very badly. He just started back to training..trying to start where he left off too, which is really dumb to me, but you have proven that even with such an extreme medical issue as a hernia, that lifting, and DC style of lifting at that, can be done.

You show committment, discipline, dedication and heart and that is truly commendable. You get shit done..you dont whine or cry about it, you make do with what you got and you improve along the way.
I respect your attitude and approch to lifting and I wish you the best. Just be careful and listen to you body, as you said you were a bit cautious in your last post. The last thing you want to do is cause more probs and put yourself out of the game again...your doing so well here..strong! keep it up!