Thread: Jrock’s DC training log

Workout A today: overslept yesterday so got in today instead.

Smith Incline x7, +2, +2
Smith Overhead x9 +3, +3
Smith close grip bench x8 +4, +3
Assisted pull-up x5, +2.5, +1
Machine row x8 +4, +3

Hanging knee raise x40
Myo crunch x12
20 minutes LISS on elliptical

Progressed on all lifts since the last time, though minimally on incline, just got 2 extra reps in the rest pause phase. Progress is progress, though.

Decided to pick up some IGF-1 and mk677. Waiting on some bitcoin to clear, so the IGF-1 will take a bit. MK677 I’ll have fairly soon once I order in a couple days.

Cardio and core work today.

25 minute elliptical followed by stretching

3x15 back extension
3x20 torso twist machine
3x12 machine crunch
35 seconds hollow hold
10 cat vomit
70 second plank
30 hanging knee raises
5 sets of the bear
25 minutes elliptical
15 minutes sauna

Had been looking forward to swimming, but I’d gotten the impression they were about to set up for one of those stupid fitness classes. I didn’t want to have my workout cut short so I did some other stuff instead. There was no class, so I dunno what they were doing. I’ll try to get in the pool tomorrow. Had a good workout anyway.

Workout B today.


10 minute elliptical warmup


BB curl x8, +4, +2
Reverse curl x5, +3, +2
Smith calf raise x11
Leg curl x10, +4 +3
VSquat x8, x23


Myo crunch x20
60 second plank
10x cat vomit


25 minutes elliptical


Had planned to swim today but the pool was full of old ladies for social hour. No class scheduled but that didn’t stop them...


Otherwise decent workout. Should’ve gone heavier on the VSquat and leg curls.

Workout A today.


12 minute elliptical warmup


DB bench press x7.5 +3, +2
DB OH press x7 +3, +2
Assisted dip(-15lbs) x9 +4, +3
Lat pull x8 +4, +3
Cable row x8 +5, +4


40 hanging knee raises
40 second hollow hold
Cat vomit x10
Myo crunch x12
32 minutes swimming


Almost got 8 reps on the bench but couldn’t quite lock out, though I did go up in weight from last time so it’s still progress. Progressed on all other lifts. Will drop assist on he dips next time as I’m basically there.


Got a swimming snorkel the other day, was my first time using it. Liked it, was able to swim more and longer, not fighting to catch my breath.

Really felt yesterday’s workout today, especially in the rhomboid area. My mk677 came today, so Dodd that at 25mg a little while before bed. Never bought from this company before but heard their mk is the shiz.

Workout B today.

DB curl x6, +3, +2
Hammer curl x6, +3, +3
Seated calf raise x6, +3, +2
stiff leg deadlift x10
Leg press* x8, x20

myo crunch x20
10x cat vomit
20 minutes LISS elliptical

*Switched to vertical leg press because I’d maxed out on the pin stack machine. Lifted substantially more weight, though every machine feels different so it’s not quite apples to apples.

Progressed on all lifts. Added weight on both curls. Got two more reps than last time with the calf raises. He rep cadence and stretch on those is absolutely brutal.

Cardio day.


20 minutes elliptical
2x15 back extension
2x20 torso twist
Machine crunches x12, x25
Hip adductor 2x15
Hip abductor 2x15
20 minutes elliptical
12 minutes sauna




Was a little short on time as I need to get to work, so no swimming today. Will shoot to swim tomorrow.


Added mk677 a couple days ago. Appear to be holding some water already- weight up a couple pounds and looking a tad softer.

Workout A today.


Iso lateral chest press x6, +3, +2
Machine shoulder press x8, +4, +3
Smith reverse grip bench x6, +3, +2
Lat pullover x8, +4, +3
Iso lateral row x9, +5, +3


Hanging knee raise x40
40 sec hollow hold
75 sec plank
25 minutes elliptical
17 minutes sauna


Pool was full, so opted for elliptical instead of waiting to swim. Weight was up on all exercises. Will need to go up again on the row and shoulder press. I was surprised I didn’t get more than 9 on the initial effort with the rows, felt way light to start off with.

Workout B today.


10 minute elliptical warmup


Cable curl x6 +3 +2
Wrist curl x8 +3 +3
Calf raises in leg press machine x9 +3 +3
High foot leg press x12
Smith machine lunges x6, x20


Myo crunch x15
60 second plank
20 minutes elliptical
10 minutes sauna


Solid workout today. Added weight aggressively on the smith lunches- 30lbs on the first set and 10(vs last workout) for the widow maker. Those hurt at rep 8, but pushed through and got 20.


Raising my calories a tad as of yesterday. Cut back my meat portion from 12 to 9oz, adding a second glass of milk, adding 4 eggs per day and swapping one serving of sweet potato with a serving of rice. Brings calories to about 2900(and change), 325p, 90f, 200c. Weight had been holding steady at 25-2600 and I’d been finding myself hungry between meals a lot. And I figure if I keep adding weight, I’ll need the extra cals.