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  • Page 4 of 4 FirstFirst ... 234
    Results 31 to 39 of 39

    Thread: Jrock’s DC training log

    1. #31
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      Workout A today:

      Smith incline x7, +3 +2
      Smith overhead x8 +4 +3
      Smith close grip bench x6 +3 +3
      Assisted pull-up x6 +3 +3
      Machine row x6 +4 +3

      Hanging knee raise x40
      Weighted myo crunch x25
      60 sec plank

      Continue to progress on exercises, though was at the same weight on incline and assisted pull-ups. Got two extra total reps each on those. Those two movements have always been a struggle for me. Added 20lbs to close grip bench since last time, 10 on overhead press and 10 on the row.






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    4. #32
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      Cardio day today.


      25 minutes elliptical
      3x20 torso twist machine
      20,20,15 ab crunch machine
      12,10,8 back extension
      5 sets of the bear
      35 minutes elliptical


      Conditioning work is getting easier. Today seemed effortless.

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    7. #33
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      Maybe I missed it, after pct, when and what is your new cycle?


      I am a part time Proctologist and full time Gynecologist

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    9. #34
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      Quote Originally Posted by thebear View Post
      Maybe I missed it, after pct, when and what is your new cycle?


      I am a part time Proctologist and full time Gynecologist
      Im about 4 weeks into pct from test, NPP, var and msten. Two more weeks of pct and just running IGF1, mk677 and hex through the end of the year. New cycle starts in January. Will be test, DHB, epistane kicker, inj superdrol finish.

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    11. #35
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      Workout B today.


      10 minute elliptical warmup


      Bb curl x7 +4, +3
      Reverse curl x7 +4 +3
      Smith calf raise x11
      Leg curl x8 +4 +3
      Leg press x8, x20


      Myo crunch x20
      Hanging knee raise x30
      Cat vomit x10


      Was supposed to be v squats today instead of leg press but a dude was on there and I’ve literally seen him camp on that machine for like an hour. So I switched to leg press. He actually GI ished quick today, so I could’ve waited oh well, no big deal will do v squats Friday.


      Added 20lbs on calf raise, 40lbs on heavy set of leg press and 50 on widowmaker set vs last time. Weight and/or reps up on arm movements today as well.

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    13. #36
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      Workout A today


      12 minute elliptical warmup


      DB bench x6 +1
      DB overhead press x7 +3
      Dips x6 +3 +2
      Lat pull x7 +3 +3
      Seated cable row x6 +3 +2


      Hanging knee raise x40
      Myo crunch x20
      60 second plank
      25 minutes elliptical


      Sorta hit the wall on the Db presses today. Was a struggle getting into position with them and could go for the last rest pause segment. Also, decided to switch to seated cable rows instead of doing them standing- was nearing maxing out the stack on the cable machine to do them standing so I didn’t think there was much reason to delay the inevitable.

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    15. #37
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      Cardio day today.


      20 minutes elliptical
      3 sets back extension
      3 sets machine crunch
      2 sets torso twist
      10x cat vomit
      25 minutes elliptical
      15 minutes sauna


      Woke up to piss at 4am and couldn’t get back to sleep. After laying there for two hours decided to get up and get into the gym. Gotta work Sunday, won’t be able to do my usual cardio so I got it in today. Works out I guess.

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    18. #38
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      Workout B today.


      DB curl x8 +4 +3
      Hammer curl x8 +4 +3
      Seated calf raise x7 +3 +3
      Stiff leg deadlift x12
      VSquat x8 x20


      20 minutes elliptical


      Progress was subtle on most of today’s lifts, just an extra rep or two on calves and the curls. Healthy bump on the VSquat.

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    21. #39
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      After 6 weeks of DC I switched to Creeping Death 2.0, a 6day PPL program from John Meadows.

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