BigJB's DC Log

[BigJB]

Hi guys, just wanted to start this in case I ever lose my logbook and for some constructive criticism.

Blast Start

Week 1

A1 1-25-2010, starting weight = 5'10 225lbs, 17% bf, natty

Incline BB - 275 x 14 RP
Deadlifts - 275 x 12, 295x8 (weak lower back, just beginning to really work on strengthening with deads)
Lat Pulldowns - 150 x failure
Hammer Strength Military - 270x15 RP
DB Lateral Raises - 45 x failure
Reverse Grip BP - 275 x 12 RP

B1 1-27-2010

Back Squats - 275 x 12, 315 x 8, Leg Press WM - 14 plates x 32
RDL - warmup, 135 x complete failure (could hardly stand after these)
Standing EZ Bar curls - 95x20 RP, CG bi pulldowns, 110 x failure (30+)

A2 1-29-2010

Incline Smith - 275x16 RP
DC style Pec Dec - 130xfailure
BB Rows - 185 x fail, 225x5 (first implementation)
Seated military, 225 x 10 RP
Neutral Grip Pulldowns - 130 x fail
Floorskullz - 115 x failure

 

[BigJB]

Week 2

B2

Front Squats - 185 x 8-10 4 sets (form adjustment and correction)
Good Mornings - 135 x 8 x 2
Seated Ham curls - 210 x failure
Flex Lewis' calf routine( Seated Calf raises, donkey calf raises, standing calf raises, peformed back to back as a single giant set to failure on each after warmup
Standing Straight Bar curls - 65x20 RP
CG bi pulldowns - 110 x failure
Pinwheels - 45s x failure

A3

Flat DBs - 100s x 15 RP
Rack Deads - 225 x fail, 315 x 10
Standing Smith Military - 225 x 12 RP
Rack Chins - Bodyweight x fail x 3
CGBP - 275 x 16 RP

B3

Hack Squats - 4 plates x 13, 5 plates x 12
Leg Press WM - 14 plates x fail (30+)
Alternating DB - 45s x 22RP
CG Bi Pulldowns - 120 x fail
Flex's Calves
Abd/Add machines - stack x fail x 2
SLDL - 225 X fail x 2

 

[SmallTownIron]

Nice work and some awesome lifts!

 

[BigJB]

thanks for the positive words smalltown. I'm hoping to make tremendous strides against the logbook.

 

[BigJB]

Week 3

A1 2-8-2010

Deadlifts - 275x13, 315x8

Incline BB - 275 X 12 RP (Much slower negative than last w.o.)

Neutral Grip Pulldowns - 130x23 RP (Much slower negative)

Hammer Military - 290 x 13 RP

DB Laterals - 45xfail

B1

Had to do hamstrings first, squat rack taken, squats suffered tremendously due to lower back tightness.

SLDL - 225X10 (slow negative, touching barbell to toes)
Seated Ham Curl - 180x32

Back Squat - 280 x 10, 320 x 2 (stopped due to back tightness)
Leg Extension WM, Up the stack style, started w/150, failed, went up a plate, etc. etc.

Seated straightbar curls, 105x25 RP
Close grip bi pulldowns - 130 x 23

Flex's Calves

A2

Smith Incline - 295x11RP, 185x16WM (only took about 30 secs between sets)

DC Row Deads - 135x24RP

Seated Military - 225x11 RP
Seated machine raises - 100x24WM

Wide Grip Lat Pulldowns - 130x22RP

Floor Skullz - 125 x 7

*Switched a few exercises to different workouts due to feel and ability to perform at max effort.

 

[BigJB]

B2

Front Squat - 225x7x2
Leg Press WM - 990X16
Good Mornings - 135x12x3
Prone Ham Curls - 180x21
EZ Bar Curls - 95x26 RP

A3

DB Press - 120x8x2
PDPP - 130XFail
Rack Deads - 315 x 15, 405 x 3 (low back pump, shouldn't do as many on first set next time)
Machine Raises - 140x12x3 (Power Rack was taken, usually do standing military here)
DC Neutral Grip Rack Chins - BWxFailx3
CGBP - 285x14 RP

B3

Hack Squat - 4 plates x 20, 5 plates x 14 (Big PR)
Alternating DB - 45s x 23 RP
Flex's Calves
Add/Abd - stack x fail x 3
Weighted Hyperextensions - BW + 25LBS x fail x 3 (giving the lower back a break)