German_Joe's log

[fallen]

lol @ the habit tons and tons of movements bro looks like you really killing it

 

[German_Joe]

i got my blood test back today, no deficiencies, or anything. Liver and kidney's are in perfect working order, cholesteral, sodium, magnesium, iron levels are excellent. My urea is high however, i forgot to ask him what that meant. I figure i may be due for a weeek off sometime in the not so disant future. Chest, shoulder tri's will be tommorow.

 

[Rocky]

\Glad the bloodt test was all a-ok!

 

[Chesticles]

First time in here man, I see you do fascia stretching to, I like it What stretch do you do for your shoulders?

 

[German_Joe]

Chest
BB benchpress

set #1 135 lbs x 10
set #2 195 lbs x 6
set #3 195 lbs x 5
set #4 195 lbs x 5

Incline db press

set #1 65 lbs x 8
set #2 65 lbs x 8
set #3 65 lbs x 8

*** db fly fascia stretching

Shoulders
Smythe machine presses

set #1 85 lbs x 10
set #2 120 lbs x 7
set #3 120 lbs x 7
set #4 120 lbs x 7

DB lateral raises 3

set #1 20 lbs x 16
set #2 20 lbs x 15
set #3 20 lbs x 13

DB Shrugs

set #1 90 lbs x 12
set #2 90 lbs x 12
set #3 90 lbs x 12

*** shoulder fascia stretching

Triceps
close grip bench press

set #1 145 lbs x 10
set #2 145 lbs x 9
set #3 145 lbs x 8

*** db extension fascia stretch

 

[German_Joe]

First time in here man, I see you do fascia stretching to, I like it What stretch do you do for your shoulders?

I use this one, heres a description.

Find a stationary bar of sorts. It may be the smith machine bar. Now turn facing away from it and grasp it with your palms down. Walk forward slowly until your delts are maximally stretched.

I think i might try this one next session

Front Deltoid Stretch - Grasp a pair of dumbbells in a hammer position and lie back on an incline bench. Allow your arms to lean all the way backward, producing a maximum stretch in the anterior deltoid. Now hold for appointed amount of time.

 

[Glex]

Nice shoulder work, and finishing with those close grips was no mean feat either. Great stuff

 

[Rocky]

^I agree with Glex - doing CG at the end of the workout is a killer.

 

[fallen]

Good selection of movements imo like everyone said CG at in end is murder

 

[Hypocrisy86]

CG after all dat? nice move !!

 

[German_Joe]

yesterday's session

BB back Squat

set #1 45 lbs x 15
set #2 135 lbs x12
set #3 205 lbs x 6
set #4 205 lbs x 6
set #5 205 lbs x 4

Single Leg legpress

set #1 225 lbs x 15
set #2 225 lbs x 15

*** leg fascia stretch

Leg curl

set #1 90 lbs x 10
set #2 90 lbs x 7

*** straight legged deadlift fascia stretch

BB row

set #1 135 lbs x 15
set #2 195 lbs x 6
set #3 135 lbs x 15
set #4 135 lbs x 15

Front Pulldowns (moderate grip)

set #1 90 lbs x 10
set #2 120 lbs x 12
set #3 120 lbs x 12
set #4 120 lbs x 12

*** hanging fascia stretch

seat alt curl
set #1 35 lbs x 8
set #2 35 lbs x 8

*** Bicep fascia stretch

I think im toast, gunna take a week off. Gunna do some research into some other programs. Maybe take a look at DC. haha just for a joke, about a month ago i did a widowmaker on legpress with 500 lbs for 20..... fucked me right up. Should be fun!

be back in a week

 

[SerbMarko]

have a great week off man.. just keep eating that beef..

 

[German_Joe]

beef ftw! just had a t-bone. Im impressed at the leanness and tenderness of this beef.

 

[Big DAWG]

Increase ur sleep time as well if you take the week off or not

 

[Rocky]

Mmm, I want sleep. Enjoy your rest and come back with renewed fire. Hope you find the right programme.

 

[German_Joe]

Back at it!

Ive been hitting up full body sessions since sunday. Although I quite enjoyed them, I want to go with Dc training style for a while.


** rest periods during a rest pause set are 12-15 deep breaths or about 30 seconds

Here's my first session

Incline Smythe

warmup 40 lbs x 12
warmup 90 lbs x 10
warmup 135 lbs x 6

work 155 lbs x 8+4+3 = 15

** flat db fly stretch

Db Shoulder press

warmup 35 lbs x 12

work 60 lbs x 8+4+2 = 14

** Shoulder stretch

dips

work 13 + 9 + 6 = 28

** Tricep extension stretch

Front Lat Pulldowns

warmup 90 lbs x 12
warmup 120 lbs x 6

work 140 lbs x 8+4+3 = 15

BB Rows

warmup 45 lbs x 15
warmup 135 lbs x 10

work 155 lbs x 12

thats its for this session

 

[Turkish1530]

whats up man, nice work its always good to switch around ur training.....just keep pushing

 

[fallen]

Joe's back to the DC i really like that style looks like you dived head first back in

 

[Rocky]

Good to see you back in. Nice 1st session too.

 

[Dobbs]

nice workout dude.Only 30 s rest's between sets and the weights still look impressive