My Offseason DC Log

[zzman]

CYBEX SHOULDER PRESS (switched from HS because I couldn't fit anymore plates on it )
5 plates per side x 8.......2........2(+1)

SEATED SINGLE ARM CABLE CONCENTRATION CURL
40 x 7......4(+2).....2(+3)

SINGLE ARM ROPE PUSHDOWN (Finally realized how bad I hate db kb's)
50 x 7.....3.....1(+3)

12 mins MISS cardio on the Elliptical.

[kman025]

you're huge man

[zzman]

BB INCLINE
295 x 7.......1(+2).......1(+1)
225 x 6(+1)

UH PULLDOWN (switched out weighted pullups for these)
200 x 10.....5(+2).....4(+3)
140 x 8(+2)

SEATED NEUTRAL GRIP ROW (switched out tbar rows for these)
200 x 12(+2)....6(+1).....4(+3)
160 x 8

25 mins PWO/LISS cardio on the treadmill. Had to switch out a few movements because I wasn't making any progress. Weight was 200 yesterday morning, but I was little constipated from some cheese that I ate over the weekend, so I was probably closer to 198-199. Bodyweight was 198 this morning.

[BendtheBar]

Congrats on the progress ZZ.

[zzman]

Originally Posted by BendtheBar

Congrats on the progress ZZ.

Thanks!! It's been quite nice seeing my strength go up the way it has.

STANDING DB LATERAL RAISE
35 x 20....12......8
25 x 15
20 x 12

SMITH SHRUG BEHIND THE BACK
315 x 15.....365 x 10.....405 x 5

DB REAR DELT RAISES (LYING ON INCLINE BENCH)
30 x 10....5......3
22.5 x 8

STANDING EZ CURLS
115 x 8......4(+2).....2(+3)

SKULL CRUSHERS
125 x 8(+1)....2(+2)....2(+3)

20 mins LISS cardio on the treadmill. I added the smith shrugs and db rear delt raises to this workout. I don't feel like I get a whole lot of trap or rear delt work otherwise and I don't really care what the inventor of DC says or recommends I throw in the shrugs and rear delt raises once a week I can def feel my triceps getting stronger since I've been able to flat bench regularly and heavily.

[zzman]

HACK SQUAT
5 plates per side + 35 x 7(+1)
4 plates per side x 20

DB SLDL
130 x 10
130 x 10

SEATED CALF RAISE
2 plates + 2(10's) x 10
2 plates + 2(10'2) x 10
2 plates x 15
1 plate x 20

20 mins LISS cardio on bike and elliptical. Hurt my lower back on hack squats. Not good.

[kman025]

good luck with the lower back

hack squats seem to be kind of hard on the lower back, i was surprised the 1st time i did them since its a machine

[zzman]

Originally Posted by kman025

good luck with the lower back

hack squats seem to be kind of hard on the lower back, i was surprised the 1st time i did them since its a machine

Yeah, it's weird. I didn't feel anything at all in my back while performing the set. However, once I stood up outta the machine my back tightened up a little bit. Oh well. I don't think it's as bad as I thought. My back is tight and it feels like it's a little out of place. However, it does feel significantly better today than yesterday. I've taken quite a few Ibuprofen today, but I think if it was anything serious (bulging disc, ruptured disc, etc) then I would be in a lot more pain and not even thinking about going to the gym. So I think that a visit to the chiropractor and a little rest and only using movements that don't aggravate it will be just what I need to get back on track.

[zzman]

HS INCLINE PRESS
4 plates per side x 10.....3.....2
3 plates per side x 6

CLOSE GRIP PULLDOWN (NEUTRAL)
215 x 8(+1).....3(+3)....3(+3)
180 x 5(+3)

LYING DB INCLINE ROW
80 x 10......6......5
45 x 12

26 mins LISS cardio on the treadmill and bike. My back was feeling very good today at the gym. It was tight and achy this morning, but the more that I moved around and loosened it up the better it felt. That is encouraging as it makes me think that it's something muscular and not a disc problem. Either way, I'm going to the chiropractor tomorrow and I'm probably gonna be taking it easy on any lifts that may aggravate it or even swap those lifts out for movements that I can still hit will full intensity. I think I'm gonna max on bench on Monday, but at this point I'm pretty sure that I'm not gonna be maxing on squats or deads or even really going crazy heavy because the last thing I wanna do is hurt myself.

[strkout35]

you've probably been over this but what are the numbers in the parenthesis? like the +3? and good to hear your back feels better