OneO’s BodyBlog

i just dont have the spare time at work that ive had the last 4 months to goof off on the comp , so my logging will not be as consistant .

that said , ill post latest stats , reps x weight

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 )

blast starting weight/rep VS last weight/rep done

DAY ONE

incline - chest
245×13 RP vs 315 x 8 RP ( 60 lb increase, mostly due to shoulder healing up
Shoulder - standing military
115×20 RP vs 135×21 RP ( 20 lb gain , mostly due to shoulder healing up ) very uncomfortable exercise for me , so keeping reps higher/weights somewhat lower
tricep - dips BW + 90lbs X 8 RP VS bw +90lbs x 10 RP ( big fun , hurts so good )
back width - ( behind neck pulldown , ear level )
210×20 RP VS 250×8 RP ( 40 lb gain, VERY difficult )
Back thickness - Rack Deads
315 x 8 SS VS 325 x 6 SS ( i also do a “form set” to cement in good form as my last movement @ 20 x 225 SS ) i hate finishing any workout sloppy …

DAY 2

Bicep - dumbell curl
8 x 55 rp vs 8 x 60 RP ( my fatal weakness is my biceps. hate ‘em)
forearm - hammer curl
8 x 80 SS VS 8 x 85 SS ( agian i hate doing anything arms cept tricep soooooo fustrating )
Calves - leg press
8 x 495 VS 9 x 515 (Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set )) my calves are getting MUCH bigger .
Hammys - SLDL
4 x 365 SS VS 6 x 375 SS ( i do a Form set here also @ 12-20 x 225 , i hate having bad form so i always finish with good form )
Quads - leg press
775 x 12 SS VS 935 x 8 WM / 650×20 SS VS 750x 20 SS (My ego lift . my quads are so specific trained to this exercise that ill be trying for 1k lift this week. ) i didnt train quads anywhere near hard enough for that last few years it seems .

DAY THREE

chest - dumbell flat
8 x 220 RP VS 14 x 240 RP ( this exercise will be replaced by hammer flat next week )
Shoulder - Flys
15 x 30 rp VS 16 x 50 RP ( meh , not my favorite exercise , but my training partner loves em . )
tricep - skulllcrushers
9×185 RP VS 14 x 195 RP ( was working at 205 , but felt like i wasnt doing the exercise with as good form as i could so backed the LB’s down a bit )
back width - rows
11×220 RP VS 13 x 240 RP ( this exercise is a sub for machine rows , which we maxed out the machine and was told we couldnt add any more weight )
Back thickness - underhand rows
8 x 220 SS vs 10 x 230 ( meh , wish i had a t-bar row )

DAY FOUR

Bicep - EZ CURL
10 x 125 RP vs 9 x 135 ( agian i hate my Biceps )
Forearms - reverse grip cable
12×130 SS vs 14×140
Calves - standing (supersquat machine)
8×785 vs 9×875 (Calves = 1 up , 5 sec neg , 15 sec hold on bottom full stretch . ( 1 set )) BRUTAL WORKOUT , my calves are getting MUCH bigger .
Hammys - Lying leg
11 x 115 RP vs 10 X 135 ( hams are comming along well methinks )
Quads - Squats ( woot )
8 x 295 SS VS 6 X 325 SS WM /225 x 20 VS 235 x 20 ( total burnout , 1000% exhausted )

DAY FIVE

chest - Flat
275×9 RP vs 325×8 RP ( my shoulders are not letting me get this exercise to its full potential , so may swap it out soon )
Shoulder - Dumbells (switching to Hammer this round )
13 x 170 RP vs 11 x 180 Rp ( much pain , little gain )
tricep - Cable
15 x 150 RP vs 16 x 160 RP ( triceps are my strongest bodypart)
back width - Rack pullups
19 x BW+25lbs RP vs 20xBW+35 ( brand new exercise this blast and i love ‘em )
Back thickness - Narrow rows
7×220 SS vs 11 x 230 SS

DAY SIX

Bicep - bar Curl
15 x 95 rp vs 20 x 105 ( agian i hate my Biceps )
Forearms - overhand Bar
12 x 85 SS VS 9 x 105 SS ( meh , ill need to do more research for my next blast , these exercises aint cutting it forearm-wise)
Calves - Donkey
8×535 VS 8x 565 ( 1 set )) BRUTAL WORKOUT , my calves are getting MUCH bigger .
Hammys - seated leg
14×200 RP VS 14×220 RP( 100% all out effort , my hams cramp every night after legs)
Quads - Smith ( Now hacks)
335×8 WM/ (leg press 750 x 20 SS )
( i tried to do smith squats , have had surgery on my neck and i cant get the smith machine to feel ” comfortable” resulting in a lack of effort on my part to go up in weight . i cant fight what i dont feel , so i went into hacks, a brand new exercise for me . )

The GOOD :
Hams ,leg press , Squats , triceps , SLDL, rack deads , Chest . Calves . all these areas/exercises are very strong , progressing well in LB’s/Reps and feel great . squats deads any calves and SLDL are 100% maxed out , so im spending alot of time afterwards collapsed on the floor . Widowmakers rule !!

The BAD :
my cardio , diet , biceps , forearms and shoulders. Diet/cardio is getting back on track . bicep and forearm im going to have to just keep sucking it up . i have grown my peak on my bicep , so it is working
Shoulders are Toast due to a really bad neck injury in my youth . not gonna change , just keep the weight/reps reasonable

OVER ALL :
well , 2 on 1 off 2 on 2 off is brutal . Im ALWAYS tired . The plus side is that i sleep like the dead . im sore but feel like im ” healthy sore ” VS ” beat up/hurt/overtrained sore”
Its nice having Paul to train with hes MUCH larger and stronger than me so its a ego trip for me to try to push to his weights hes made gains along the lines of mine , and hes 100% converted to the DC training method .

Im having fun , im excited about training and im growing/getting stronger .
been a LONG time since i could say that .

soon as my cardio /diet gets focused it will be all worth it .

Catching up loggin !! . 2 days off after a 2 on 1 off 2 on rotation felt great , hit the gym this AM chomping at the bit to get to the weights .

here we go .
Week 1 , day three

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 )

Chest - BB flat RP
Chris -315 x 8 ( shoulders felt really tight , like the joint was “fighting ” the movement )
Paul -365×9
Shoulders- DB press RP
Chris - 170 x 13 ( good to have a spotter agian )
paul - 9×240 ( Pauls a Big strong man )
Triceps-pushdowns RP
Chris - 150×15
Paul - 170×17
Back width - Rack Pullupsl RP
Chris-BW+25×19
Paul- BW+25×16
Back thickness - rows SS
Chris-8×220
paul -14×280
Extreme Stretchs
Cardio

OVERALL RATING - 8/10
HIGHS - shoulders felt real good , strong , rack pullups are new to me so im enjoying the feeling im getting while doing them.
LOWS - hmmm , was benching 405 x4 in May , bench is off for some reason . im sure it will get better as i push the log book

Week 1 , day three

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 )

Chest - Dumbell flat RP
Chris - 240×18
Paul - 280×11
Shoulders- Flys RP
Chris - 90×15
paul - 11×140
Triceps-SkullsCrushers RP
Chris - 9×185
Paul - 11×205
Back width - machine pull RP
Chris-16×290
Paul-21×315
(Machine is close to maxed out , may swap it out)
Back thickness -Underhand rows SS
Chris-8×220
paul -14×280
Extreme Stretchs
Cardio

OVERALL RATING 7/10
highs - back felt strong , flys hurt like no ones business
Lows - Skullcrusher weight was WAY off…..

WEEK 1 DAY FOUR ( catching up on dat der log )

Bicep - EZ curl RP
Chris- 10×125 RP
Paul - 10x 165RP
Forearm- reverse grip cable SS
Chris-12×130 SS
Paul 12×110 SS
Calves - Supersquat standing calf raise (1 up , 5 sec neg , 15 sec hold on bottom full stretch .) ( 1 set)
Chris - 8×785
Paul - 9×875
Hams - lying leg SS w/20 rep set following
Chris 11×115 , 20×90
Paul-19×90 , 20×65
Quads - SQUATS !!!! SS W/ WM
Chris-4 x 325 WM @ 20×225 ( dead assed legs )
Paul - 4×405 NO WM due to knee pain, will sub in Leg press Wm on next round

OVER ALL RATING 7/10
Highs - had a spotter for squats !! , calves look and feel hard as a rock , hammys burning Widowmaker Ruled.
Lows - had a spotter for squats , but strength was lacking in high weight squat .Biceps continue to drive me insane

__________________

Day Two , lets see how the legs held up on my cruise

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)

DAY TWO
Bicep - DB curl RP
Chris- 12×55 RP
Paul - 11×70 RP
Forearm- hammer curls SS
Chris-8×80 SS
Paul 8×60 SS
Calves - leg press (1 up , 5 sec neg , 15 sec hold on bottom full stretch .) ( 1 set)
Chris - 8×495
Paul - 8×495
Hams - SLDL SS w/20 rep set following
Chris 4×365 ( set my baseline too high , will reset to 8×315 to start this blast) 225×20
Paul-7×365 , followed by 20×225
Quads - Leg press SS W/ WM
Chris-5×915 ( new PB ) WM @ 25×650 ( new PB ) Legs were REALLY Strong today .
Paul-6×915 , WM @ 20 x 650

Extreme Stretchs

OVERALL RATING 8/10
HIGHS - I had one of the better quad workouts ive had about 3 years . Personal Bests ( PB) in both weight and WM reps It helped alot to finally have good training partner . I CRUSHED my Windowmaker , went far past my breaking point in repping to 25 . took me about 10 mins before i could walk or stop panting like a dog . first 110 % effort ive been able to acchive . interesting to see how this translates into Squat day . SLDL’s felt good but my form wasnt holding so ill back off my weight and reset my baseline a bit lower to get more reps CORRECTLY . i cant afford to get hurt.
LOWS - biceps continue to be a real weak spot for me . but i can say that i am getting some growth .

feels great to be back in the groove

hmmmm ,

well i can tell you that i learned that i set my sights too low , didnt push myself as hard as required . In my first blast , that was acceptable due to ironing out some of the wrinkles . this round will be much more intense .
Ive had to drop some exercises ( wide grip pullups ) due to some nagging injurys .

Needed a training partner .Missed maximum workouts due to No spotter , or Random spotters . Didnt want to hurt myself , and didnt feel comfortable trusting some of the folks spotting me ( Not their fault , just not used to how they spot ) . Have talked my friend Paul into doing 12 weeks with me this round . will be shooting for much more Consistant gains / lifts this round .

Need to drop my rep sets to around 8 - 12 RP , should be able to do this with a constant partner

Screwed off my cardio too much , and slacked off when i did it . i need to do cardio , its just not in the cards ( and my genetics) for me to be able to JUST lift . I gained a ton of strength and some decent gains ( biceps , chest and quads notably ) but also didnt help the waistline any . Also need to watch my diet . I admit it it sucked . Tasted great but really bollexed up my quest for quality mass .
Ill post a few of my starting / finishing weights for Reference, 8 weeks of DC training ( prob. 5 weeks of real training after sorting a few issues out )

RP = rest-pause( everything is RP unless noted )
SS = straight set
BW = Bodyweight
WM = widowmaker ( 20 reps finishing set )

Starting VS finishing weight / reps

Incline bench - 180×17 / 225×20
Smith miltary - 180×18 / 220×9
Dips (weighted) BW+45×19 / BW+90×12
Rack deads -225×12 SS / 315×8 SS
Skullcrushers-185X12 / 205×8
Standing calves( supersquat ) 785×8 / 830×8
Leg Press - 705×18 / 785×12 #*WM 495×20 / 650×20 *
SLDL - 335×16 SS / 365×8 SS

A interesting side note , i did NO direct trap work ( shrugs ect ) during this blast . however at the end of 8 weeks i racked up my personal best of 605 on shrugs and did it 4 times , and was able to go up to 615 for 2 reps for a new personal best . SO no direct work but i went up 10 lbs in 6 weeks . id call that interesting. Traps are one of my strong points and ive never gone up LBs without direct training them

over all alot of good strength gains , but i needed to drop the reps to really grind out the max overload . i felt i went honestly about 80% , due to a number of factors . 100% this time , no excuses .

OVER ALL RATING 10/10
HIGHS : I loved it , pushed hard , great gains . made some of my problem areas grow ( BICEPS , CALVES ) .
LOWS : id have to say all the low points were on me , not on the program . It works . it will be much more effective this round with someone to push me

Blast II started 9 /24 / 07 .