GarlicChicken
Registered
- Joined
- Jul 24, 2012
- Messages
- 11,960
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Alright picking this up for good now haha. Got my first real DC training session in today and it felt great putting everything I had into a handful of work sets. Good pump and really felt like I left it all there. Strength is obviously down from a few months ago but that's just from bullshitting on my part.
Diet is brought down some so I can start losing fat immediately. I'll lay it out later when I have some more time. Gear is just 400 test 200 deca for now and 3 iu GH @ bedtime on training days only.
I'm doing the A, B layout of DC, but a little modified so I get 4 days of lifting in per week. So it'll be a, b, off, a, b, off, off. We'll see how I do recovery wise, if I can't recover I'll go to the traditional a, b 3 day per week split.
A1
Shoulder warmup
Face pulls SS w/ DB rotations
Plate loaded Press
12-16 RP (per side)
45
50
65
80 for 12-5-4 (21) heavier next time
Plate loaded OHP
15-30 RP (per side)
45 for 15
55 for 15
70 for 14-8-4 (26) heavier next time
Close-grip smith press
15-30 RP
95 for 15
135 for 11-5-3 (19)
DB loaded chest stretch, 60 seconds 50lbs
Neutral grip assisted pullup
15-30 RP
50 for 13-7-4 (24) heavier next time
Rack pulls
2 SS of 5-8 or 9-12
225 for 16
315 for 7
Close grip hang 60 seconds bodyweight
20 minutes LISS*cardio
Sent from my SM-G965U using Tapatalk
Diet is brought down some so I can start losing fat immediately. I'll lay it out later when I have some more time. Gear is just 400 test 200 deca for now and 3 iu GH @ bedtime on training days only.
I'm doing the A, B layout of DC, but a little modified so I get 4 days of lifting in per week. So it'll be a, b, off, a, b, off, off. We'll see how I do recovery wise, if I can't recover I'll go to the traditional a, b 3 day per week split.
A1
Shoulder warmup
Face pulls SS w/ DB rotations
Plate loaded Press
12-16 RP (per side)
45
50
65
80 for 12-5-4 (21) heavier next time
Plate loaded OHP
15-30 RP (per side)
45 for 15
55 for 15
70 for 14-8-4 (26) heavier next time
Close-grip smith press
15-30 RP
95 for 15
135 for 11-5-3 (19)
DB loaded chest stretch, 60 seconds 50lbs
Neutral grip assisted pullup
15-30 RP
50 for 13-7-4 (24) heavier next time
Rack pulls
2 SS of 5-8 or 9-12
225 for 16
315 for 7
Close grip hang 60 seconds bodyweight
20 minutes LISS*cardio
Sent from my SM-G965U using Tapatalk