T Nation

DC + Conditioning

DC training log 3 days lifting, 3 days conditioning every week.
Using the basic template from the site.
Not seeking advice or input from anyone.

(A1)
BB incline bench 1x11-15 RP
DB seated press 1x15-30 RP
Dips - 1x15-20 RP
WG lat pulldown - 1x15-20 RP
Deadlift 2x5-8 SS

(B1)
BB curl 1x20-30 RP
Hammer curl 1x11-20 SS
Standing calve raise 1x10-12 SS
DB hamstring curl 1x15-20 SS
Leg press 2x4-8 SS +N 1xWM

(A2)
DB flat bench 1x20-30 RP
BB seated press 1x11-15 RP
CGBP 1x11-15 RP
HS pulldown machine 1x15-20 RP
BB row 1x10-12 SS

(B2)
Preacher curl 1x20-30 RP
Reverse forearm curl 1x11-20 SS
Calve press - 1x10-12 SS
Laying hamstring cable curl 1x15-20 RP
BB squat 2x4-8 SS + 1xWM

(A3)
Machine bench 1x11-15 RP
SM seated press 1x11-15 RP
EZ french press 1x15-30 RP
CG chinups 1x15-20 RP
Tbar row 1x10-12 SS

(B3)
DB curl 1x20-30 RP
Pinwheel curl 1x11-20 SS
Seated calve raise 1x10-12 SS
Machine hack squat 2x6-10 SS + 1xWM
BB RDL 1x10-15 SS

Likely going to have to substitute certain exercises as the gyms I have near me lack equipment, if I can’t find the equipment for a certain exercise I will simply substitute for a similar one, or as similar as I can find.

Conditioning can be anything I am in the mood for that day.

(A1)
BB incline bench - 1x11-15 RP
9X40KG
4X40KG
13 total reps

Seated DB press - 1x15-30 RP
7x10KG
6X10KG
4X10KG
3X10KG
20 total reps

Assisted dips - 1x15-20 RP
7x42kg
5x42kg
5x42kg
17 total reps

WG lat pulldown - 1x15-20 RP
8x40kg
7x40kg
5x40kg

Deadlift - 2x5-8 SS
8x70kg
8x70kg

First conditioning session, didn’t push things, got to a good high heart rate, broke a hard sweat and then finished, will slowly ramp the intensity up as I progress.

Stairmaster - 15 minutes - 138 calories

BB curl 1x20-30 RP
10x30kg
4x30kg
3x30kg
2x30kg

Hammer curl 1x11-20 SS
11x8kg

Standing calve raise 1x10-12 SS
15x50kg

DB hamstring curl 1x15-20 SS
18x20kg
(struggled with form, kept dropping the dumbbell, will need to get used to this)

Leg press 2x4-8 SS +N 1xWM
8x80
8x80
22x80
(did WM at same weight as straight sets, just while getting used to the leg press) Will likely not start pushing on all sets until Ive done each workout once and know my starting weights etc)

Stairmaster

15 minutes 152 calories

Legs were burning like crazy, small improvement on Tuesday’s session.

Dumbbell flat bench press 1x20-30 RP
11x15kg
6x15kg
1x15kg
18 reps total

Barbell seated military press 1x11-15 RP
12x20kg
6x20kg
18kg total

Close-grip bench press 1x11-15 RP
10x20kg
10x20kg

Hammer Strength pulldown machine 1x15-20 RP
10x50kg
6x50kg

16kg total

Barbell bent-over row 1x10-12 SS
10x40kg