Dog House Training

[bamazav]

DC TRAINING

THE WORK

Incline Bench
5x45 warmup (wu)
5x67 wu
7x153 + 2 +3 + 10 second static hold

DB MilitaryPress
5x25 wu
5x35 wu
10x40 +5 +5 +10 second hold

Close Grip Bench
5x45 wu - find proper hand placement
10x115 +5 +3 +10 second hold

Wide Grip Lat Pulldown
18x70 +8 +12 + 15 second hold

Pendlay Rows
8x115 +5 +4

NOTES
Goofed on a few exercises here, but my triceps, chest and shoulders took a beating.
WGLP - started too light first set should have been 10 or less.

Pendlay - After I finished I remembered that these were supposed to be straight sets not rest paused.

Got cardio in one day this week and forgot the extreme stretching. This next week I need at least two days of cardio and the extreme stretching on training days.

[emekajokammor]

Great training and motivation!

[bamazav]

Originally Posted by emekajokammor

Great training and motivation!

Thanks big E. I am working on getting my old man strength up while building a young man body.

[bamazav]

DC Training

THE WORK (biceps, forearms, Legs)

Alt. DB Curls
5 x 20 wu
12 x 35 +6 +5 +15 second Hold

DB Reverse Curls
10 x 20 +6 +4 + 10 second Hold

Seated Calf Raises
7 x 183 +3 Hold at the bottom for first 3
10 x 133 Hold at the top

Hip Thrusts
15 x 133

BB Hack Squats
10 x 177
20 x 133

NOTES
Partner had a business conference call scheduled at the last minute, so I had to go solo. This was the perfect session for solo play, as it was all DB and Squat rack work, so no real need for a spotter. Just didn't force any extra reps without the help.

DB Curls - Will add weight next time, was off about 5 pounds for first time.
DB Reverse Curls - These felt much better than the BB reverse curls. Much tougher.
Seated Calf Raises - No calf machine, so I was trying to work a way to do this in the squat rack. Will probably follow Jeff's lead and use DB and do these single leg next time.
Hip Thrusts - Glutes were on fire reps 10-15. After I finished I laid on the floor whimpering for a moment.
BB Hack Squats - Could go heavier on the heavy set. Will add weight next time. Widow maker worked to perfection. The trip down stairs a few minutes later was an experience.

Overall, a B+ workout. Need to amp it up on Thursday.

[BendtheBar]

Keep hard at it Bama.

[RobMoriRB]

hell of a session keep her pumping

[bamazav]

DC Training

THE WORK

Decline Press
5x45 wu
5x65 wu
5x133 wu
11x153 +3 +1 +10 SEC hold

Arnold Press
5x20 wu
5x30 wu
8x40 +7 +3

Larry Scott Pulldowns
10x50 +8 +8 + 10 SEC hold

Wide Grip Pull-ups
2 + 5 SEC negative hold
1 + 5 SEC hold
1+ 5 SEC hold

Kroc Rows
15x50
15x50

NOTES
This is still my first time through this routine, so I am still figuring weights. I had to sub Wide Grip Pull-ups for Neutral grips, as I forgot my v-handle. I do not do these well when fresh, throw in a bad eating day and the work before and I was left wondering why I even tried.

Due to my parents 50th on Saturday, Jeff and I will be hitting the gym in a few hours for bicep and legs.

[bamazav]

DC Biceps and Legs

THE WORK

Spider curls
5x20 wu with DB
12 x 50 +6 +3 - done with tricep bar

Reverse Grip Preacher Curls Ez bar
12 x 35 +9 +7

Donkey Calf Raises with hip belt - 10 second hold at both top and bottom
8 x 73
5 x 73

Lying Leg Curl
12 x 70 +6 +2

Front Squats
10 x 133
7 x 143

NOTES
Schedule conflicts moved our session a day earlier. This closes out my first two week cycle. I have definitely enjoyed and benefitted from this style of training.

Spider Curls - used a tricep bar to make them more wrist friendly. Will add weight next time.
Reverse Grip Preachers - started these too light. Will add weight.
Donkey - got so focused on timing the holds, I lost track of actual reps. Calves felt these.

Good week, see you all soon.

[BendtheBar]

Keep hard at it.

[bamazav]

DC Training for the Old guys



THE WORK

Floor Press
10 x 95 warm up
5 x 135 warm up
7 x 160 +4 +5 +7 pounds

Seated BHNP
5 x 95 warm up
7 x 125 +5 +5 +10 pounds

Bench Dips
15 x BW (+45) +8 +8 +10 pounds

Chins
4
4
3

Rack Deads
5 x 295 +4 pounds
10 x 225

NOTES
Training partner was out sick today, so I had to do the solo old guy version of DC. Dante recommends that those of us over 40 not go to full failure, but stop just short, even more important when working solo (no spotter). Was able to work quickly after the first few warmup lifts.

Floor Press - A FP personal best for me. I should be able to hit 175 next time. I started from the bottom with these as opposed to setting the rack to start at the top. Made the rest pause sets a bit more difficult.
BHNP - Doing these without a spotter is a bit scary. Not exactly sure where to put the the rack safeties.
Chins - Barely hit my minimum reps.
Rack Deads - I probably should have taken more time with these. Added weight but missed my 6-8 reps on the 295 set

Rainy yucky day wreaked havoc with my inner ear. Slight dizziness issues with Floor Press, but okay otherwise.