DaeguDave's DC Log

DaeguDave · 10-18-2005, 09:47 AM

I'm sticking to a slightly modified DC training style for the rest of the year and thought I'd record my progress here. I live in Korea and the heaviest dumbbells at the best gym in this city of 2.5 million are only 55lbs. There's also no power rack, which made the decision to move to DC training now a bit easier. Everything is converted from kilos so that's why the numbers don't always end in five or zero.

Stats at the moment:

Height: 5'9" 176 cm
Weight: 195.4lb 88.8kg
Body Fat: 9%
Chest: 46 in
Waist: 32 in
Quads: 26 in
Calves: 16.5 in
Arms: 15 in (weak point)

10/18
Leg Extensions: 2 Warm-up sets - 15@77, 12@99
Smith Machine Squats: 10@136, 10@213, RP Set - 9@279, 3@279, 3@257, 3@257
Lying Leg Curl : RP Set - 9@132, 3@132, 3@110, 3@110
Smith Machine Calf Raise: 10@257, 8@445

DaeguDave · 10-19-2005, 09:39 AM

Got to the gym later than I should have and my intensity suffered as a result.

Smith Machine Incline Bench - 10@103, 10@147, RP Set - 4@191, 3@169, 4@147
Hammer Strength Shoulder Press - 10@132, Fail@209, 9@187
Close-Grip Smith Bench - 10@103, RP Set - 7@191, 3@191

Extreme stretching burns my chest and tri's a lot more than it does my shoulders.

Rocky · 10-20-2005, 06:03 AM

I know what it's like to have limited equipmant - I train in my garage - not exactly Gold's! Pushing some good weight though man! Not hindering you that much!

DaeguDave · 10-21-2005, 09:19 AM

I hear you on the limited equipment, Rocky. I think I just got spoiled going back to the States for a few months and having access to 150lb db's. But your situation doesn't seem to be holding you back either, definitely not on the inclines. That's some serious weight.

Pull Day

Bent-over BB rows (underhand grip) - 10@103, 10@169, RP Set - 9@224, 3@224, 3@224

Wide-grip pulldowns - 10@99, RP Set - 10@187, 4@187, 3@187, 3@187

EZ-Bar Curls - 10@81, RP Set - 7@114, 3@114, 2@114

BB Shrugs to the front - 10@191, RP Set - 10@279, 5@279, 3@279

Wrist Curls - 10@103 (half-assed reps, dropping this exercise from the rotation)

Back went well today, biceps not so much. However, I'm going to just do straight sets on the rows. Up/down, up/down puts too much pressure on my lower back getting into the groove three or four times in two minutes time. Perhaps I'll do seated rows for lifts 2-4 of the rest-pause set.

The pull day really works your grip.

'Til next time,

DaeguDave

DaeguDave · 10-22-2005, 11:23 AM

Spent three hours going up and down a 1200M mountain with the other teachers at school today, so no need for calve work this evening.

I wanted to see how it work if I did four heavy as possible push sets with an RP crowning #2 and #4. I broke my record on the first lift, tied it on the second, missed by one rep on the third, and then went one too far and missed by a quite a lot on the fourth.

Hammer Strength Shoulder Press - 10@110, 8@220

Hammer Strength Incline Press - 10@154, 9@264

Smith Machine Military Press - 10@81, RP Set - 6@136, 4@125, 3@125, 3@125

Seated Hammer Strength Chest Press - 10@242, Crap RP Set - 5@374, 4@352

French Press - 10@59, 7@103

One-Arm Behind the Head Extension - 9@37

Off on Sunday and we'll see how tired my hams and calves are on Monday.

Rocky · 10-22-2005, 04:01 PM

Man your calves should be tight as a drum!

DaeguDave · 10-25-2005, 10:18 AM

Leg Extensions - 15@77, 12@99
Smith Machine Squats - 10@136, 10@191, 17@246
Front Squats - 6@169 - bad idea
Lying Leg Curl - RP Set - 10@132, 4@132, 3@132
Calf Press - 12@176, 10@264, 10@330, 12@396, 12@462
DB Curls - 10@26, RP Set - 10@55, 4@55, 3@55
Cross-Chest Hammer Curls - RP Set - 8@51, 4@51, 3@51

DaeguDave · 10-26-2005, 12:46 PM

I'm gonna stick with three heavy sets for delts and chest, alternating which one gets two each session. My triceps get the shaft, but then again my arms are garbage anyway.

Incline Hammer Strength - 10@110, 10@198, 8@275 - new record
Smith Machine Military Press - 10@81, RP Set - 7@136, 4@125, 4@125, 3@125
Seated Hammer Strength - 10@242, RP Set - 8@374, 4@330, 2@330
Behind-the-Neck Shrugs - 12@213, RP Set - 11@301, 6@301, 4@301
Close-Grip Smith Bench - 10@125, 7@191
Dips - RP Set - BW@13, 6, 4
Decline Sit-ups - 15

DaeguDave · 10-29-2005, 11:10 AM

Yesterday's training:

Lat Pull-down - 10@99 (warm-up)
Wide-grip Chins w/22 lb plate - RP Set - 10, 4, 3, 3
BB Rows - 10@125, Super/RP Set - 8@235; Seated Rows - 8@165, 7@165, 6@165
EZ-Bar Curls - 10@81, RP Set - 9@114, 4@114, 3@114, 2@114
Hammer Curls - RP Set - 7@51, 4@51, 3@51, 2@51

Using seated rows to complete the back thickness RP set is definitely easier on my lower back.

DaeguDave · 10-29-2005, 11:19 AM

Today's training:

Hammer Strength Shoulder Press - 12@132, 9@220
Incline Smith Machine - 10@125, RP Set - 7@180, 4@169, 3@169, 3@169
Dips w/33 lb plate - 10
Smith Machine Military Press - 10@81, RP Set - 10@125, 4@125, 3@125, 3@125
Behind the Neck One-Arm DB Extension - 10@39
Calf Press - 15@264, 12@396, 12@506
BB Shrugs to the Front - 12@213, RP Set - 10@301, 4@301, 3@301

I'm going to give my body four days rest between push days.

DaeguDave · 10-31-2005, 11:18 AM

Leg Extensions: 15@77, 12@99
Smith Machine Squats: 10@136, 10@224, RP Set - 7@290, 3@279, 3@268, 3@257
Lying Leg Curl: RP Set - 8@154, 3@154, 3@132, 2@132
Lower Back Extension: 15w/22 lb plate
Calf Press: 15@264, 15@396, 15@506

10 months ago I could only get 1 rep at 290, weighing 201 instead of 196

Rocky · 11-01-2005, 06:08 AM

Always good when you look back and see the difference in your programme (providing it's better) makes you realise it's all worthwhile!

DaeguDave · 11-01-2005, 11:42 AM

You got that right, Rocky! Progress is what it's all about.

Wide-grip Pulldowns - 12@99, RP Set - 11@187, 5@187, 4@187, 3@187
BB Rows w/underhand grip - 10@125, RP/Super Set - 8@235 Close-grip Pulldowns - 8@132, 7@132, 6@132
Shrugs to the Rear - 12@191, RP Set - 10@323, 5@323, 5@301, 3@301
DB Curls - 10@29, RP Set - 11@55, 4@55, 3@55, 2@55
Cross-Chest Hammer Curls - RP Set - 10@51, 4@51, 3@51