drugzkill's Journal

[drugzkill]

Currently, I am doing my own program based on a lot of the MAX-OT principles. This will be my 4th week within the program and I am considering staying with the current program for an additional week or 2 or 3 or switching over to DC Training.

Currently, I have a broken foot, so it is obvious my routine isn't to its optimum. I obviously can't do leg work or deadlifts, and most things must be done in a chair.

[drugzkill]

Monday, May 23rd

Chest

Bench Warm-up 45x5, 135x3, 155x3, 175x2
Flat Barbell Bench (X1X Tempo) 190x6, (X12) 180x6
Hammer Strength Incline (4-5 Height) 200x6, (Mid-3 Height) 200x4
Decline Barbell Bench 175x6

Tuesday, May 24th

Biceps

Bicep Curls Warm-Up 15x6, 25x4, 35x2
Seated Bicep Curls 40x6, 40x5
Hammer Curls 35x5, 35x4
CG Chins BW+27.5x6

Wednesday, May 25th

Shoulders

Seated DB Arnold Presses (X13) 45x6, 60x4
Hammer Strength Military Press (X13) 82.5x5, 90x5
Seated Front Lateral Raises (X16) 15x12

[drugzkill]

Here are some pics. I have been lifting for 3 years, however, 2-2.5 of those years were spent overtraining and overdrinking. In the past 6 months to year, I haven't drank more than 2 beers in a sitting and I have only done quality programs. I have done WSB4SB, 5x5, and now my own variation of Max-OT. In all honesty, IA was the first person to inspire me to stop using volume and focus on my recovery abilties. Thanks IA.

[XX]

your starting with a good lean frame. You should be able to add some quality mass without much bf accrual if you go about it right.

[exmgq]

you drop some drugs on your foot and break it? =0l

[drugzkill]

Okay, so I have tried DC Before and Miserably failed and overtrained. I am convince this time around I will get it right.

Here is what I have setup. Remember there is no leg involvement due to injury.

Week #1

Monday
-------
Hammer Strength Flat Bench Press (X16) - 13-16 RP
DB Arnold Press (X16) - 13-16 RP
Skull Crushers (X15) - 15-20 RP
(Stretch)

Wednesday
-----------
Seated DB Curls (X15) - 15-20 RP
(Stretch)
Wide Grip Pull-Downs (X18) - 15-20 RP
Seated DB Deadlifts (X14) - 2 Straight Sets (6-8 Reps Followed by a 3-4 Reps)

Friday
------
Slight Incline Smythe Press (X16) - 13-16 RP
Seated Front Lateral Raises (X16) - 25-30 RP
Reverse Grip Bench (X16) - 11-15 RP
(Stretch)

Week #2

Monday
-------
Preacher BB Curls (X15) - 15-20 RP
(Stretch)
Chin-Ups (X16) - 15 RP
T-Bar Rows (X18) - Straight Set of 12

Wednesday
-----------
Decline Bench (X16) - 13-16 RP
Hammer Strength Military Press (X16) - 13-16 RP
CG Rack Lockouts 4 Inches (X16) - 11-15 RP
(Stretch)

Friday
------
Hammer Strength Preacher Curls (X15) - 15-20 RP
(Stretch)
CG Pull-downs (X18) - 15-20 RP
Hammer Strength Rows (X18) - Straight Set of 12


11-15 RP: Will have a range of 6-9 RM Generally
13-16 RP: Will have a range of 7-10 RM Generally
15-20 RP: Will have a range of 9-12 RM Generally
25-30 RP: Will have a range of 15-20 RM Generally

If all goes well, I start this on Monday.

[drugzkill]

you drop some drugs on your foot and break it? =0l

Heh, not quite. It was a injury caused by basketball. I decided since Steve Nash won MVP this year, maybe a white boy like me should give it a try. Unfornately though I'm no Steve Nash and in the middle of a drive down the middle I was skooled by a 6'6 guy who threw me off balance mid-air leading to an all kinds of f*d up landing. After getting a X-Ray and Bone Density Scan it shows that isnt only severely sprain but also hairlined fractured.

[drugzkill]

I went a little bit lighter than usual, because I want to 100% for DC Training come Monday.

Thrusday, May 26th

Back

T-Bar Row Warm-Up 45x5, 65x4
T-Bar Row (X14) 90x10
Wide Grip Pulldowns Warm-Up 5x6, 6x6, 7x5
Wide Grip Pulldowns (X18) 8x12
Seated DB Deadlifts (Damn Broken Foot!) 95x10, 10

[exmgq]

Heh, not quite. It was a injury caused by basketball. I decided since Steve Nash won MVP this year, maybe a white boy like me should give it a try. Unfornately though I'm no Steve Nash and in the middle of a drive down the middle I was skooled by a 6'6 guy who threw me off balance mid-air leading to an all kinds of f*d up landing. After getting a X-Ray and Bone Density Scan it shows that isnt only severely sprain but also hairlined fractured.


i had a freind broke his foot on the golf course. he fell off the ball washer. =0l

[drugzkill]

i had a freind broke his foot on the golf course. he fell off the ball washer. =0l

LOL. What can I say golf is a dangerous sport!

[Sand Blaster]

Okay, so I have tried DC Before and Miserably failed and overtrained. I am convince this time around I will get it right.

Here is what I have setup. Remember there is no leg involvement due to injury.

Week #1

Monday
-------
Hammer Strength Flat Bench Press (X16) - 13-16 RP
DB Arnold Press (X16) - 13-16 RP
Skull Crushers (X15) - 15-20 RP
(Stretch)

Wednesday
-----------
Seated DB Curls (X15) - 15-20 RP
(Stretch)
Wide Grip Pull-Downs (X18) - 15-20 RP
Seated DB Deadlifts (X14) - 2 Straight Sets (6-8 Reps Followed by a 3-4 Reps)

Friday
------
Slight Incline Smythe Press (X16) - 13-16 RP
Seated Front Lateral Raises (X16) - 25-30 RP
Reverse Grip Bench (X16) - 11-15 RP
(Stretch)

Week #2

Monday
-------
Preacher BB Curls (X15) - 15-20 RP
(Stretch)
Chin-Ups (X16) - 15 RP
T-Bar Rows (X18) - Straight Set of 12

Wednesday
-----------
Decline Bench (X16) - 13-16 RP
Hammer Strength Military Press (X16) - 13-16 RP
CG Rack Lockouts 4 Inches (X16) - 11-15 RP
(Stretch)

Friday
------
Hammer Strength Preacher Curls (X15) - 15-20 RP
(Stretch)
CG Pull-downs (X18) - 15-20 RP
Hammer Strength Rows (X18) - Straight Set of 12


11-15 RP: Will have a range of 6-9 RM Generally
13-16 RP: Will have a range of 7-10 RM Generally
15-20 RP: Will have a range of 9-12 RM Generally
25-30 RP: Will have a range of 15-20 RM Generally

If all goes well, I start this on Monday.

My suggestion, do just ONE rest/pause exercise. Do the rest to failure OR one rep shy of failure. You may have too much intensity to begin with.

SB

[drugzkill]

My suggestion, do just ONE rest/pause exercise. Do the rest to failure OR one rep shy of failure. You may have too much intensity to begin with.

SB

Thanks, Excellent advice. I was actually considering doing one rest/pause after each exercise instead of 2 to begin with, but I am still thinking about it. We will see what I do this Monday.

[drugzkill]

DC Training Begins

Tuesday, May 31, 2005

Hammer Strength Incline Press WU 90x5, 140x5
Hammer Strength Incline Press 180x9/3/2/+20 sec = 180x15RP/+20 sec
DB Arnold Press 50x7/3/1 = 50x11RP
(Stretch Chest/Shoulders) = 35DB, BW
Skull Crushers WU 25x10, 50x5
Skull Crushers 75x10/5/5 = 75x20RP
(Stretch Triceps) = 30DB

Note: Today was my first day of DC Training. It felt great! I can't wait to do it again. All my reps were done in a very slow controlled manners and with high intensity. I think maybe next time I might increase the weight on the chets stretch to 40DB. As far as journal writting, next week I will write the more traditional LT and TT setup journal. Just for now I want to get all my info down.

Hammer Strength was set at 3.

[drugzkill]

Wednesday, June 1, 2005

Seated DB Bicep Curls 30x10/4/2/+20 secs = 30x16RP/20 secs
(Stretch Bicep)
Rack Chins BW+45x12/5/2 = BW+45x19RP
Seated DB Deadlifts 100x10, 110x6
(Stretch Doorknob, Lat Hang)
Hammer Curls 25x10

I am doing this workout a day early only because I have a day full of errands tommorrow and almost no time to hit the gym. As far as the workout, I really can't wait until I repeat this day because I definitely feel 35 lbs on Biceps is fesible. Today, I also did the first 6 reps of Rack Chins without 8 second negatives, so I can't wait to correct that and perform all reps in 8 second negatives. As far as forearms, I didn't want to push it today, so we will see if I add the RP to that next time. As far as diet, I have been eating like a fiend these past two days. I think yesterday I ate 3 whole eggs, 1 gallon of whole milk, 2 slices of wheat toast, 2 free protien bars given out at the gym, 2 protien shakes, some oatmeal, and some more food which I can't remember right now. All I know is my body feels like a furnance and is begging for fuel!

[drugzkill]

Saturday, June 4, 2005

Smith Incline 175x6/+155x4/4/+20 secs = See Notes
Seated Front Laterals 15x11/5/4 = 15x20RP
Smith Reverse Grip Bench 145x10/4.5/4 = 145x18.5RP

Notes:
On the Smith Incline I used a bench that had 3 settings. I was on setting 1, setting 2 seemed to be for military press and setting 3 was straight up and down. The Brand was Body Masters. During my set on the Smith Incline I started with 175 and after only getting 6, I saw the need to drop the weight for my rest/pauses, so I dropped the weight to 155 and completed the rest/pauses and statics with 155. I would also like to note that my ring finger went around the rings on the bar on the Smith Incline. On the Lateral, I went extremely slow on the negatives and when the negatives gave out I stopped the sets. My shoulders burned like all hell! On the Reverse Grip Bench I sort of found a groove. I dropped the Bar about 2.5 inches below my nipple line and my elbows were about from my body about 8 inches with my hands flaring slighty out from that. Overall today was a good workout. I noticed a few places were corrections are needed and the next time I repeat this, I'll be sure to fix those small errors. As far as the 18.5, I didnt count reps that I didnt finish on negatives as full reps, that is where the .5 comes from.

[drugzkill]

I'm back. I just went on a spur of the moment trip to the beach for a week and it was nice. But neways back to reality.

Monday, June 5, 2005

I did a workout at home with the equip that I had avaliable. I completed bis and back. I don't remember the numbers or exercises.

Friday, June 11, 2005

Hammer Strength Decline Press 250x9/4/3/+20s
Hammer Strength Military Press 65x7/3/2

Notes: Today, I would of done more, but a previously sprained elbow was reinjuried down at the beach, therefore, my military press numbers kinda sucked and lockouts were just too painful to perform. I hope to get my workouts back in order and recover ASAP.

[drugzkill]

Sunday, June 12, 2005

Wide Grip Pulldowns 7x18/8/6 = 7x32RP
Rack Pulls 225x10 followed by 245x4

Notes: The WG Pulldown weight was way too light definitely need to fix that next time. The Rack Pulls were done in the squat rack 3 pins ups. Biceps were not done because of my sprained elbow. On the good side, however, my foot is almost fully healed and I think I can start doing leg work real soon. :) Soon I will print an exact plan for DC.

[drugzkill]

Well this is the first time that I have worked legs in 2 months due to injuries and damn it felt good. Even though my legs looks much smaller their strength is barely diminished.

Tuesday, June 14, 2005

Squat 255x8
Widowmaker 185x20
Leg Press (Upper) 360x7/3/2 = 360x12RP
Seated Calves 130x10

Notes: Everything felt good. My legs feel like retarded goo right now though, but that feels great! The seated calves were done on the Cybex machine at setting 3.

[drugzkill]

Wednesday, June 15th, 2005

Hammer Strength Incline Press

LT - 180x9/3/2/+20s = 180x14RP
TT - 190x9/3/2/+20s = 190x14RP

Seated Arnold Press

LT - 50x7/3/1 = 50x11RP
TT - 50x9/3/1/+20s = 50x13RP

Skull Crushers

LT - 75x10/5/5 = 75x20RP
TT - 85x8/4/3 = 85x15RP

Notes: Today went very well considering I had about a week off filled with bad nutrition where all I ate was 2-4 taco bell 1/2 pound burritos a day. On all my lifts I felt quite a bit stronger. My skull crushers were a lil weaker than I expected but that might have to deal with the pain in my elbow. Overall it was a good workout, however, I did forget to do my tricep stretch so I did it at home as soon as I got home the best way I could. I believe I still got a very intense stretch. The Hammer Strength was at setting 4.

[drugzkill]

Tuesday, June 21st, 2005

DB Incline Press

LT - N/A
TT - 70X8/4/2/+20S = 70X14RP

Front Laterals

LT - 15x11/5/4 = 15x20RP
TT - 20x9/5/3 = 20x17RP

Dropped the weight to 15 after the RP and did a 20 sec negative. Ouch!! :eek:

Smith Reverse Bench

LT - N/A
TT - 145x9/4/4 = 145x17RP

Notes: Even though I perform Reverse Bench before, I didn't count it because it wasn't in good form the last time. I definitely think I got a better groove now. I retracted my shoulder blades a little bit this time and also flare out my arms more.

[drugzkill]

Thrusday, June 23rd, 2005

CG Pullups

LT - N/A
TT - BW-20x10/4/3/+25 s = BW-20X17RP

Thats a 25 second negative not static

Standing T-Bar Row

LT - N/A
TT - 90x8

Close Hammer Gripped

Standing Barbell Curls

LT - N/A
TT - 75x9/3/2/+20s = 75x14RP

Reverse Barbell Curls

LT - N/A
TT - 45x9

Super Long Negatives! Ouch!

[drugzkill]

Sunday, June 26th, 2005

Hammer Strength Decline Press

LT - 250x9/4/3/+20s = 250x16RP
TT - 260x11/3/3/+20s = 260x17RP

Chair Placement: Bottom of 4

Hammer Strength Military Press

LT - 65x7/3/2/+20 = 65x12RP
TT - 75x7/2/2/+20 = 75x11RP

Close Grip Bench

LT - N/A
TT - 135x8/4/3 = 135x15RP

Index Fingers on the Smooth. Felt like I was a little weak on these.

[drugzkill]

Tuesday, June 28th, 2005

EZ Bar Curls (Wide)

LT - N/A
TT - 75X10/4/3/+20s = 75X17RP

I think the next time I do this day, I'll do cable curls. I didn't really like the EZ-Bar Curls, but we will see.

Parellel Grip Pullups

LT - N/A
TT - BW-20x8/4/3/+23s = BW-20x15RP

I loved these!

Bent Barbell Row

LT - N/A
TT - 115x9/4/3/+20s = 115x16RP

I am really weak at these. I never really done Rows since I've been lifting, I've always stuck with deadlifts, pullups, chinups, etc. But the good thing about this is that I have a lot of strength to progress on, which means lots of lat size progression!

Reverse Cable Curls

LT - N/A
TT - 5x15

These felt great!!!

Overall today was a great workout! On Thrusday, I get my foot checked out and find out whether I can start working legs regularly again!!!!

[drugzkill]

Thrusday, June 30th, 2005

Hammer Strength Incline Press

LT - 190x9/3/2/+20s = 190x14RP
TT - 200X8/3/2/+25s = 200X13RP

God these felt great and I even moved the seat up from Mid-4 to Mid-3 which made it harder!!!

Side Lateral Raises

LT - N/A
TT - 15x10/5/3.5/Dropped to 10 and 23 sec neg/hold = 15x18.5RP

These also felt great. My shoulders burned like no other!

Reverse DB Press

LT - N/A
TT - 50x9/5/4 = 50x18RP

Metabolic Work - Flat DB Press

LT - N/A
TT - 30x18

Overall Today was great. I am going off for 2 days now to relax and get some energy back. When I'm back in there, I'll be doing another back day!

[drugzkill]

Sunday, July 3rd, 2005

Cable Curls

LT - N/A
TT - 8x15/7/6/+20 = 8x28RP

These felt great!!!

Rack Deads

LT - 225x10/245x4
TT - 245x9/265x4

WG Pulldowns

LT - 7x18/8/6 = 7x32RP
TT - 11x9/4/4/+20s = 11x17RP

Hammer Curls

LT - 20x10
TT - 20x15

Notes: I pushed myself extra hard today and I made some great PR's. Overall, this workout was tough but incredible.

[COPA]

Nice work. Why do you do the forearms last, instead of after biceps? And why back thickness before back width?

[exmgq]

Thrusday, June 23rd, 2005

CG Pullups

LT - N/A
TT - BW-20x10/4/3/+25 s = BW-20X17RP

Thats a 25 second negative not static

Standing T-Bar Row

LT - N/A
TT - 90x8

Close Hammer Gripped

Standing Barbell Curls

LT - N/A
TT - 75x9/3/2/+20s = 75x14RP

Reverse Barbell Curls

LT - N/A
TT - 45x9

Super Long Negatives! Ouch!


you did a 25sec negative? damn son.

[drugzkill]

Nice work. Why do you do the forearms last, instead of after biceps? And why back thickness before back width?

Usually I do width before thickness, but that day I just messed it up. As far as doing forearms last, I do that because I want to have my full grip on my back workouts.

you did a 25sec negative? damn son.

Yeah, that one had me feeling a little light headed afterwards! :)

[drugzkill]

Tuesday, July 5th, 2005

Weighted Chest Dips

LT - N/A
TT - BW+70x8/3/2/+15 = BW+70x13RP

Metabolic Work - BWx20
Stretch - 45 Lbs

These Felt Great!

Front Raises

LT - 20x9/5/3 = 20x17RP
TT - 20x10/5/3 = 20x18RP

Dropped Set - 15x+20s
Metabolic Work - 10x20 (Hard Fought 20)
Stretch

Skull Crushers

LT - 85x8/4/3 = 85x15RP
TT - 85x9/5/3 = 85x16RP

Metabolic Work - 45x20
Stretch - 45 lbs

Overall today was hard fought. I made some PR's, but they were small. I am wondering if this is a sign that I need to take a cruise. It is possible this caused by my lack of sleep lately. Oh well, I'll try to finish out this week and see what happens and then make a decision.

[exmgq]

nice work out.

[drugzkill]

Friday, July 8th, 2005

CG Pullups

LT - BW-20x10/4/3/+25 s = BW-20x17RP
TT - BW-10x10/4/3/+22 s = BW-10x17RP

Standing T-Bar Row

LT - 90x8
TT - 75x11

I dropped the weight on this, because I didn't feel like I owned my wieght the last time, but today I was throughly satisfied with my owning!

Close Hammer Gripped

Standing Barbell Curls

LT - 75x9/3/2/+20s = 75x14RP
TT - 75x9 dropped 65x5/3/+20s

I dropped the weight because, I wanted to increase my mind muscle connection in my biceps. I think in the future I might start out with 60 or 65. This felt great.

Reverse Barbell Curls

LT - 45x9
TT - 45x10

Today was a great workout. I humbled myself some so I could add to my dominance over certain weights and it felt great!

Don't worry though my pressing movements, lateral movements, pullups, and deadlifts are always in good form and in strong mind/muscle connection, its just some of my pulling exercises esp. some curls and rows are a little weak on form and connection, but that will change soon.

Overall this blast has been great, but now I am going to take a week off (probably while still staying active but outside the gym) and then go back to the gym for another blast!

ex, thanks for the motivation man.

[drugzkill]

DC BLAST #2

Starting sometime between July 15th-18th

Workout 1A

Smith Incline Bench or Some Flye Movement or Pec Dec
Hammer Strength Shoulder Press
Smith Close Grip Bench
Paralell Grip Pullups
Bent Barbell Row

Workout 1B

Hammer Strength Incline Press
Side Lateral Raises or Natalius Lateral Raise
Tricep Extensions
Wide Grip Pulldown
Rack Deadlifts

Workout 1C

Weighted Dips
Front Raises
Seated Overhead Cable Tricep Extensions
Close Grip Pullups
T-Bar Rows

Workout 2A

Preacher EZ Curls
Hammer Curls
Hack Calves
Sumo Presses
Hack Squat

Workout 2B

Cable Curls
Reverse Cable Curls
Cybex Seated Calves
Seated Leg Curl
Squat

Workout 2C

BB Curl
Wide Grip Reverse Curls
Cybex Standing Calves
Lying Leg Curl
Leg Press

[drugzkill]

Thrusday, July 14th, 2005

Back With a Venegance!!!! I am not posting most of the LT's for this blast from before, because this time there is more focus on mind-muscle connection than just proper form and slow controlled reps. I will though be using the old LTs as a guideline and certain exercises I will continue to progress from the get-go.

5 min Treadmill Warm-Up

ATrainer's Cable Flies

Warm-Up 1x8/2x4

LT - N/A
TT - 3x11/4/3/+20 = 3x18RP

These were great. They are explained here: http://forum.bodybuilding.com/showthread.php?t=477156&highlight=Atrainer+flys

Hammer Strength Shoulder Press

Warm-Up 25x8

LT - N/A
TT - 50x10/5/4/+20 = 50x19RP

I really focused on the mind connection here. This was an incredible R/P set.

CG Smith Press

Warm-Up 65x6

LT - N/A
TT - 115x12/5/3 = 115x20RP

These were awesome. I lowered the bar about 2 inches below the nipple line and really tucked my elbows and drove from my triceps on these. In a addition that I really focus on squeezing my shoulder blades together. This was an incredible exercise!!

Parellel Grip Pullups

Warm-Up BW-50x10

LT - BW-20x15RP
TT - BW-20x10/4/3/+20s = BW-20x17RP

These were tough, but great!

Bent Barbell Row

Warm-Up 45x8

LT - N/A
TT - 85x12

This was the best set of Rows I have ever done as far as form and mind/muscle connetcion goes!

Overall: Today was probably the greatest workout I have had in a while and maybe ever. Can't wait to f' with the legs next!!!

[drugzkill]

Monday, July 18th, 2005

5 min Treadmill Warm-Up

Preacher EZ Curls - Narrow

LT - N/A
TT - 60x15/4/4/+20s = 60x23RP

Hammer Curls

LT - N/A
TT - 20x11

Hack Calves

LT - N/A
TT - 270x12

I bailed on these ecause my shoulder started to hurt extremely bad from the Pressure of the Hack Machine. Next Time should be a good bit higher of a weight.

Sumo Presses

LT - N/A
TT - 270x7/4/3 = 270x14RP

These are going to require a little more practice to really get the mind/muscle connection going. I felt my hamstrinsg big time on the first set and the first R/P but as I got exhausted my quads started to take over on the last R/P.

Hack Squats

LT - N/A
TT - 300x10

Widowmaker

LT- N/A
TT - 200x20

Overall Today was good considering I haven't worked my legs in about 4 months I believe (except for one session). I think my legs just need some good practice at lifting and pushing it once again and my mind connection with them needs some practice. Even though not all my leg exercises were 100% right now all of my leg feels like goo!