Cool. You really have an impressive physique and strength for a 17 year old. Once people around find out you will get plenty of attention I bet. I peeked in because I saw a DC log and train that way myself.
Google some of Dante’s rants and keep pushing the weight and food. At this point your potential is limitless. I am only 24, but I already wish I could go back to age 17 so I could eat more and trainer smarter.
Nice work natsfan, keep grinding away. I can only echo what AJ has said, Dante and those dudes have good guidelines that have helped many folks.
Beat the logbook, get in your protein and eat enough carbs to steadily put on weight!
HS flat bench- 265x20 ( 20 lbs PR)
HS front shoulder press- 255x16 ( PR)
Tricep extensions- 80x30
pullups from dead hang- 14 NOT PR
Rackpulls- 8x315, 8x405, 3x 480, 8x 405
Full deadlift widow-maker- 350x20 ( 35 lbs PR)
Details, pics, and videos to come. in a rush
Good lift today. walked a few miles to the gym but shouldn’t have taken away from my workout
Spider curls- 80x17
pinwheels- 55x27
RDL- (SS) 275x8, 325x8, 380x6,275x12
Hack squats- 135x15, 365x8, 455x8, 495x4
seated Calves- 15x 3 plates
Overall good lift good PR’s in everything. my us cellular penny phone wont let me upload the videos and progression pictures and its kind of pissing me off but ill get them up.
Good lift today. walked a few miles to the gym but shouldn’t have taken away from my workout
Spider curls- 80x17
pinwheels- 55x27
RDL- (SS) 275x8, 325x8, 380x6,275x12
Hack squats- 135x15, 365x8, 455x8, 495x4
seated Calves- 15x 3 plates
Overall good lift good PR’s in everything. my us cellular penny phone wont let me upload the videos and progression pictures and its kind of pissing me off but ill get them up.
No hack squat widowmaker???
[quote]ajweins wrote:
No hack squat widowmaker???[/quote]
O yeah i dodint post it up it was 415x20 50 lbs PR
Atta boy.
yesterday 6-22-11 was an A workout
dumbell incline- 85X16 (5 lbs PR)
Seated military press-- 185x15
HS dips- 275x27
close neutral grip pulldowns- 180x26
DB rows dead stop at bottom- 130x8, 140x8, 150x4, 11x15
Shitty workout today i couldnt do arms because somethings messed up in my left bicep. i couldnt curl the 15 lbs dumbell with my left arm because of it so that cant be good. i was able to do quads and hams though and that went well.
sumo stance leg press (SS)- heaviest set was 10 plates per sidex6
close stance leg press- (SS) heaviest set 8 plates per sideX 10
Widow maker for both- 5 5 plates per side x 50
6/27/11 I was out of town this weekend so i ate like shit and missed more than a few meals defiantly can,t do that again. i started out a little shitty probably from the lack of food but by the end i had a good lift going.
Incline press- 235X10 ( not PR)
lateral raises- 45X32 (PR+5 lbs0
Close grip bench- 185x18 felt realy good. ( PR+ 3 reps)
HS pulldowms- 220X23 (PR +5 lbs and 1 rep)
Tbar rows- 5 plates+10X16 (PR+10 lbs and 1 rep
6/29/11 i had bi’s, forarms, and legs. i went a little of program with my front squats but it was fun.
Barbell curls- 100x20 PR
Hammer curls- 60x23 PR
lying single leg curls- 70x26 each leg
Front squat- (185x6, 225x6 warm ups0, 245x6, 290x1 then i was pissed that i missed the PR so i did a shit load of doubles and singles with random weight.
Hack squat widow maker- 435x20 PR
Calves- standing calve raise
Good lift today i feel like im back into the groove and killing it. I had chest, triceps, shoulders, back today.
HS bench press- 17x285 PR
HS front shoulder press- 255x16 same
Tricep extensions- 90x24 PR
HS pulldows supine grip- 225x20
Rackpulls from mid shin stiff leg- warmups, 460x6, 505x6 had a few more in the tank (straps on last set first time using them)
7-4-11
Spidercurls- 80x18 (PR+1 rep)
pinwheels- 60x25
RDL- my lower back wasnt feeling it just worked up to a heavy set of 405x3
Hack squat- 495X5 felt very smooth
Siisy squat widow maker- 315x20
low incline dumbell press- 85x17 i wasnt feeling these in my chest and for some reason in all my workouts i never progress as fast in my first movement (PR+1 rep)
seated military press- 190x20 (PR+4 reps + 5 lbs) killed it got 11 reps on first set.
HS dips- 300x21
close grip neutral pull-downs- 190x26
bumbell rows- 140x12, 150x8, 100x20
Havnt updated this in a while because Internets been down but i have been lifting and smashing the logg book for the most part except on chest movements ( get into that later). today i had an arm and leg workout and it went well. its crazy how much your lifts go up when theres strong people around you.at my gym im usually the heaviest squater but today there was a guy smashing six plates a side and a ladie doing work on 225 lbs squats so it gave me a little motivation.anyway
EZ bar spider curls- 90x18
Pinwheels- 65x alot just kept going
RDL- 365x8, 415x6
hack squat- 475x9,555x4 (HUGE PR)
widowmaker- 455x20 ( did 15 strait took a breath then 5 way better than last time)
calves
amazing lift overal some big PR. but i’m having trouble with my dumbbell incline and barbell incline, neather are progress nearly as much as my other presses and i find that weird since everything else is idk any suggestions? also my arms have gotten smaller even though iv’e put on 15 lbs this blast and i’m getting stronger on the bicep movements WTF that doesn’t make sense or maybe i just cant measure, i don’t know but its bothersome.
Can’t give any advice on the incline woes. Maybe give them a break if you have other options. As far as biceps go, if you think they are lagging try using some back exercises that use more biceps (like switch from regular grip pulldowns to underhand grip, and use underhanded rows instead of regular bb rows). That is how most DCer’s try to “specialize” when on the two way.
Monday was the first day back after the cruising phase. so ready for the second blast and i had a good first lift. I decided for this blast to take out most the incline since i stopped progressing on them for now and also lowered my rep ranges to 11-15 except on biceps I’m going 15-20.
Slight decline bench- 245x16
Arnold press- 65x15
close grip bench- 195x8
wide grip pulldowns- 195x22
neutral grip cable rows- 200x17
i haven’t been able to update this in a while but iv’e still been going at it hard. been making progress in the mirror weekly but i don’t weigh my self often so i don’t exactly how much weight gain but i know im over 240 lbs after one blast and a week. today was the first day of the third week of the blast i had an A workout and i pretty much fucked shit up today. pretty happy with the improvements.
Slight decline press- 265x14
Arnold press- 75x13 it got sloppy so i think i’m going to go in a higher rep range for these to avoid injury
close grip bench- 195x20 took more of a rest after the Arnold presses
wide grip pulldowns- 195x23 stricter form
neutral grip cable rows- 180x30 wanted to go stricter and squeeze more but went too light
Wednesday-
EZ bar curls- 105x16
hammercurls- 55x21
Dead stop back squats from ATG- heaviest set 275x6
Widowmaker- 185x20
sissy hack squats- 135x15, 225x12, 275x8
widowmaker- 185x20
leg press dc style calves