DB's DC journal
- Thread starter DB006
- Start date
pretty tired and sluggish yesterday from work. my shoulders were really tired from doing work overhead all day yesterday. so my first 3 exercises sucked ass, and im going to try them all again next week. although my back was tired, i still moved some weight.
anyway ....the lifts...
hammer flat 135ea side x 13-2-0 rp *wm 92.5ea side x 18-2 60db stretch
db shoulder press 105 x 8-2-0
smith CGBP 255 x 7-2-1 rp 50db stretch
close-grip pulldowns 260 x 11-3-2 rp
bent over rows 355 x 11 bw+45 stretch
machine crunch 130 x 16-6-6 rp
anyway ....the lifts...
hammer flat 135ea side x 13-2-0 rp *wm 92.5ea side x 18-2 60db stretch
db shoulder press 105 x 8-2-0
smith CGBP 255 x 7-2-1 rp 50db stretch
close-grip pulldowns 260 x 11-3-2 rp
bent over rows 355 x 11 bw+45 stretch
machine crunch 130 x 16-6-6 rp
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weights are getting heavy. im gonna have to drop dips, but ill give smith shoulder press one more shot, just cause of the numbers i put up the last a5.
anyway here are the lifts.....
decline barbell 295 x 9-2-1 rp *wm 215 x 16-3-1 60 pound db stretch
smith military press 265 x 8-2-1 rp
dips bw+65 x 7-2-0 rp 50 db stretch
straight bar pulldowns 260 x 10-3-1 rp
rack deads 600 x 8 445 x 12 bw+45 stretch
machine crunch 140 x 16-7-5 rp
anyway here are the lifts.....
decline barbell 295 x 9-2-1 rp *wm 215 x 16-3-1 60 pound db stretch
smith military press 265 x 8-2-1 rp
dips bw+65 x 7-2-0 rp 50 db stretch
straight bar pulldowns 260 x 10-3-1 rp
rack deads 600 x 8 445 x 12 bw+45 stretch
machine crunch 140 x 16-7-5 rp
i would say not to add them. remember the "a" day your shoulders are getting hammered from chest, shoulders and tri's. and even your back. think about it, every bodypart on that day hits another bodypart on that day. after you get huge, you switch to the 3 way, where you can add things to lagging bodyparts. trust me. and most importantly trust DC and his methods.
fridays lifts.....
i really dont like one legged presses, so im switching them out for smith squats or smith front squats. well see next b6. also i lost seated alt curls, tried the same weight for two weeks and no improvement.
anyway.....
seated alt curls 65 x 8-2-1 rp
reverse cable curls 165 x 15
leg press calves 370 x 9
standing leg curls 80 x R 15-6-6 RP L 17-5-5 RP 95 pound SLDL stretch
adductors 175 x 21-9-6 rp
one legged cybex 470 x 8 (both sides) *wm hack squat 300 x 20
i really dont like one legged presses, so im switching them out for smith squats or smith front squats. well see next b6. also i lost seated alt curls, tried the same weight for two weeks and no improvement.
anyway.....
seated alt curls 65 x 8-2-1 rp
reverse cable curls 165 x 15
leg press calves 370 x 9
standing leg curls 80 x R 15-6-6 RP L 17-5-5 RP 95 pound SLDL stretch
adductors 175 x 21-9-6 rp
one legged cybex 470 x 8 (both sides) *wm hack squat 300 x 20
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