So this will be my training log for my current DC workout program. I started a few months ago, so this will jump right into it. The days for lifting will be a little sporadic based on my schedule at school, but I am usually able to get 3 lifts in a week. I have modified the order of exercises slightly because I have done biceps/forearms first before and I feel a lot better going balls to the wall on my first lift (being quads). The order for the A workouts is the usual exercise. Any thoughts on this modification?
Wednesday 21 April 2010 - 2B
BB Hack Squat
Warm-Up
315 x 12
335 x 8
Leg Press 200 x 20 for widowmaker set… grip was gone to do BB Hack Squats for widowmaker
60sec stretch
SLDL
245x9
245x5
245x3
60sec stretch
Up 20lbs from last workout.
Calf Press
395x12 - 4 minutes
Up 45lbs from last workout.
EZ Bar Curls
130x5
125x5
85x12
Had a tough time doing these today. Grip was gone and I think I wrote down the wrong amount of weight from last time I did them haha.
EZ Bar Reverse Curls
85x12
60sec stretch
Forearms were smoked after doing the rest of the workout, as well as grappling yesterday.
Grappling practice tomorrow afternoon. Looking forward to doing 3A on Friday before the weekend begins.
Thursday 22 April 2010 - Cardio
Did about 6 or 7 rounds @ 5 minutes each of intense grappling today. Body feels really beat up and tired, but I’ll be ready for the lift tomorrow.
Friday 23 April 2010 - 3A
Decline BB Bench Press
235x9
255x3
255x2
60sec stretch
First time doing these, but it felt much better then cable presses.
DB Lateral Raise
30x5
25x5
25x3
60sec stretch
Noticed my form starting to go south, so I dropped the weight a bit.
Weighted Dips
135x9
135x3
135x2
60sec stretch
First time doing these in awhile. Felt really good and I will definitely use them again.
Weighted Pull-Ups
45x7
45x3
45x2
Form wasn’t bad, but it was not good either. I will probably stay at 45lbs next workout.
Close Grip Row
260x12
305x8
Felt really good with these. Up 10lbs from last workout.
Monday 26 April 2010 - Cardio
About an hour and a half of moderate intensity sparring.
Tuesday 27 April 2010 - 3B
Spider Curls (15-30RP)
95x15x6x3
Hammer Curls (10-20SS)
40x12
Leg Press Calf Raise (10-12SS)
415x12
Seated Leg Curl (15-30RP)
145x15x6x3
Single-Leg Leg Press (6-10SS) + (20SS)
405x10
345x20
Wednesday 28 April 2010 - Cardio
5 minutes of grappling yesterday.
Thursday 29 April 2010 - 1A
DB Incline Press (11-20RP)
100x10x3x1
Arnold Presses (15-30RP)
40x15x7x4
Skullcrushers (11-20RP)
95x9x5x3
Wide-Grip Lat PD (15-30RP)
195x15x8x5
Rack Pulls (10-12SS) (6-8SS)
315x12
365x8
405x2
Tried to get 455 once but I couldn’t lift it.
Friday 30 April 2010 - Cardio
Did about an hour and a half of intense grappling today.