Assessment thorough my 4th Blast
might do a 1 rpm when i start my cruise to see where i really am at strength wise , depending on how beat up i am at the end of this blast
assume that all the weights lifted below fall into a 8-13 ish Rest-paused set unless otherwise noted
Of NOTE : i do 2-3 sets of warmups , even if not noted .
used terms :
RP = rest-pause( everything is RP unless noted )
SS = straight set
BW = Bodyweight
WM = widowmaker ( 20 reps finishing set )
LT= Last time
TT= this time
Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set )
statics = static stretch for 30 secs
extreme stretchs are implied throughout workout
DAY ONE
chest - incline
starting DC 225lbs / best lift 315lbs i think 325 is doable for sure
( 90 lbs increase )
Shoulder -smith
Starting lift 140 , best lift 220 ( backed off the weights, shoulders are feeling old and creaky ) 80 lb net gains
tricep - Dips
starting DC BW + 45 , Best lift BW+95 ( first time ive gone over 90 LBs on dips ) ( 50 lb increase )
back width -behind the neck pulldowns
starting DC 220 , best lift 240 ( 20 lb gain , not great but its a gain , and every lb has been hard won )
Back thickness - Deads
starting DC 135 Best lift 345 ( 405 or 425 for a 1rm is very doable )
DISCLAIMER : before anyone busts my hump , I NEVER deadlifted before i started DC , EVER. so my lifts are fairly puny but for my own piece of mind i HAVE to do them correctly . so my progress seems slow but its quality progress
DAY 2
Bicep -EZ curl (drag curl )
Starting DC 135 , Best lift 145 . ( I . HATE . BICEP .TRAINING .) by far my weakest area and the bane of my workout progress is measured in grams i swear …. ( 10 lb gain )
forearm -single arm reverse cable
Starting DC 50 , Best lift 60 SS , ( 10 lb gain )
Calves - Standing supersquat machine
Starting DC 855 , Best lift 885 . full load of plates + 100lb Db hanging on a dip belt 
(Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set )) . ( 30 lb gain )
Hammys - lying leg
Starting DC 90 , best lift 135 ( 45 lb gain )
( quite happy with the hammy progression )
Quads -Squat
Starting DC 135 , Best 355 WM best 245 x 20
Squats are another area that arent real comfortable for me . i started deadlifting to help with my core and back to push my squats . im lacking some stablity and ” push” out of the hole . Im a nancy -boy it seems
DAY THREE
chest - hammer wide grip
starting DC 320 , best lift 380 ( ive maxed out the hammer before , so i know i can do it now NP )
Shoulder -fly
stating DC 30 . best lift 40 ( not a real good DC exercise but ive ramped up the reps to 25 ish )
tricep - reverse grip wide smith press
starting DC 140 best lift 205 ( 225 / 245 is well within my range ) i just added this in after seeing it on Jason Wojos DC video , and after getting it grooved , im really starting to like it
back width - Hammer high
Starting DC 320 , best lift 410 ( ive maxed this machine out before also so its doable for me )
Back thickness - underhand row
Starting DC 220 , best lift 260
DAY FOUR
Bicep -incline curl
Starting DC 40 , Best lift 50 ( just added this in this rotation ) 10 lb gain
forearm -hammer curls
starting DC 70 , best lift 100 ( great exercise for me for some reason ) 30 lb gain
Calves - leg press
starting DC 580 best lift 715 ( calves remain one of my bright shining lights )
Hammys - SLDL
starting DC 135 , Best lift 375
SLDL’s are also a new exercise for me since i started DC training . but in contrast to DL’s , SLDL’s is a very comfortable exercise for me , go figure .
leg press
starting DC 775 , best lift 1120 best WM @795 x 20 ( woot )
my starting weight has turned into My Widowmaker hah !! ( 345lb gain )
DAY FIVE
chest - Dumbell press
Starting DC 180 , best lift 240 (60 lb gain)
Shoulder - hammer press
starting 180 , best lift 245 ( bumped way up my reps due to shoulder pain on this , im in the 25 ish range now ) 65 lb gain
tricep - Skulls
starting DC 180 , best lift 205 ( triceps are my best bodypart by far ) 25 lb gain
back width - rack pullups
starting DC BW Best lift BW + 35 LB ( new exercise for me , its great )
Back thickness - Machine rows
starting DC 280 , best lift 315 35 lb gain
DAY SIX
Bicep -Bar curl
starting DC 115 , Best lift 140 ( see above comments about Bicep days 
)25 lb gain
forearm - overhand cable curls
starting DC 130 , best lift 170 , 40 lb gain
Calves - Donkey
starting DC 490 , best lift 585( ive bumped my rep range up to get into the 10 -12 range now so my weight is a bit lower working now ) 95 Lb gain
Hammys - Seated leg curl
starting DC 200 , best lift 240 40 lb gain
Quads - Hacks
starting DC 305 , best lift 425 , WM @ 305 x 20 ( 120 lb gain )
( hacks are a new exercise for me and i seem to really be gaining fast on them
OF NOTE :
nothing here is a 1 rep max lift , all are within the DC guidelines of 1 set
rest-paused : ( 6+4+2 = 12 reps for example ) ive been migrating over to a higher rep scheme 20-25 vs 11-15 of late.
there is my wrap-up thus far . gains across the board so it seems. ive learned looking at this is that ive ignored my legs for too long ,and am now playing catch up .
im in my 4 th blast and have really enjoyed it thus far . think ive got about 2 more weeks before i have to cruise. my old injurys are really starting to nag
