VBPs workouts and so on

[VBP]

There you go. Some names are just LOL

 

[knight_rider]

Ok, first DC workout is now behind and I must say, that I'M LOVING IT!!!

I'm using 3-split version, and doing it 4 times a week. I post a screenshot from the plan later.

A1
1.Incline Bench Press DB: 28,5kg x 8-4-2 (That's Rest-Pause)
2.Military Press Smith 60kg x 8-4-2
3.CGBP 50kg x 5-4-2 (Raged after the first rest, and lifted like hell)
+ Extreme Stretches.

Damn those E.S's hurted. The strange thing is, that it felt good the same time

Damn that I love this

dude not meaning to be harsh but you shouldnt be doing the 3 way split of DC, its designed for advanced trainers only who have a weakness to fix........it actually provides less growth than the 2-way split, it is only used when certain bodyparts need to be brought up etc!

do the 2-way split, you will progress heaps faster, only use the 3-way if your like a 280 pound freak who has to bring up a weak spot etc!

 

[VBP]

dude not meaning to be harsh but you shouldnt be doing the 3 way split of DC, its designed for advanced trainers only who have a weakness to fix........it actually provides less growth than the 2-way split, it is only used when certain bodyparts need to be brought up etc!

do the 2-way split, you will progress heaps faster, only use the 3-way if your like a 280 pound freak who has to bring up a weak spot etc!

I thought it that way too. What I didn't tell is that I was doing the 3-split just for the beginning. I had a thought for my recovery, and I haven't done similiar training a lot (only at the 4th week of the blok) and I wasn't 100% sure how my body is going to react to that kind of overreaching all the time. Had to say, that it took a lot less time that I thought

Trained chest monday. Tuesday was painful: chest was sore. Wednesday: Better, but not fully. Today: at PE i could do push-ups just normally, no problemo. So, I move to 2-split DC sooner that I thought, this was just for me to get used to the system. And I know now, where are the limits with the weights. (So I can push them)

But still: thanks

Today I trained legs:

A3
1. Calves in leg press 275kg x 12 (Calves started to cramp)
2. SLDL 110kg x 12
3. Leg Press 275kg x 8, 240kg x 20
+E.S.

I stayed at the gym for a while to help some friends.

E: BTW, I have already made a plan for the 2-split.

 

[knight_rider]

^^^ good stuff, cant wait to see the new DC split!

 

[Rocky]

Nice going. Glad you're liking the new split - when your motivated to train you get the best results!

 

[VBP]

Thanks guys

Some uploading

4.4. Friday
B1
1.Bench press DB: 28,5kg x 9-3-2 = 14RP
2.Shoulder press DB: 20kg x 8-3-1 = 12RP (haven't done this in two years)
3.Tricep exctension DB 31kg x 12-9-7 = 28RP

7.4. Monday
B2
1.Scott 32kg x 6-2-3 = 11RP (angry after the second rest-pause, and yanked the last one up)
2.Wrist Curl DB 23,5kg x 15
3.Chin-ups BW x 9-3-3 (anger, just anger BTW, I haven't done chins with other than reverse grip for a while, this felt a lot more in the back)
4.Row 80kg x 12

Today
B3
1.Standing calves 105kg x 14
2.Leg curl 80kg x 20 (I really don't like this machine, it just sucks at our gym)
3.Squat 80kg x 2 + 50kg x 16

I'll post the other split here, when I start it, so it's not far away

 

[VBP]

Wow... Had a lot of motivation to tomorrows workout: Dustin Carter

 

[Rocky]

Nice session. Inspirational vid - that's determintaion!

 

[VBP]

Update. I have been working out just like planned, and every workout was just fine. Everything was rising and so on. But now: I'm sick again. My buddies flue & fever decided to stop by. And I'm pretty pissed about that

 

[VBP]

Hey folks! I haven't been updating lately, but last two weeks I have been able to train hard, so I'm back in the game. I just don't have the energy to write any of the workouts here, but let's look at some of the previous lifts:

Incline benchpress DB: 28,5kg x 18RP
CGBP: 52,5kg x 18RP
Deadlift: 120kg x 7
Leg press: 305kg x 6

Those are from last workout and the workout before that. Squat hasn't risen, but it will, I promise it

CU

 

[Lionheart]

Glad youre back updating your log.Now keep those workouts coming.

 

[VBP]

Long time no see: lot of things have changed: i have no hair anymore, another gym, other training style (today was first workout) other school and i live alone.

I won't write today's workout, because I fucked it up. BUT I'll write what did I end up having after 19 weeks of DC:

Deadlift: 130kg x 6 (Tried max, it's around 170)
Bench press DB: 35kg x 12RP
Chin-Ups: +10kg 16RP (Max is +37,5kg at 77kg's)
Row: 105kg x 12
Box-Squat (That sucks! Had to make up some quad move, after I had to drop ATG-squat) 100kg x 6
Benchpress: 70kg x 13Rp

There you have some results. Some didn't rise a lot (Bench) and some little (Deadlift)

Edit: Craziest pump from the widowmaker: squat: 50kg x 47

 

[VBP]

Wednesday 27.8.2008
Isometric/Explosive Contrast
A1: Isometric Deadlift: 6*6s
A2: Clean: 60kg x 6*5
B1: Isometric squat: 6*6s
B2: Jumpsquats: 20kg x 6*8
C1: Isometric Bench Press: 6*6s
C2: Speedbench: 50kg x 5, 5*2

Thursday 28.8.2008
Motor Skill Acquisition 2
1.Bench press: 72,5kg x 11*3
2.Squat: couldn't do, quads were so sore from yesterday's workout
3.Row 95kg x 11*3

 

[VBP]

Hey and BTW: I have kept a log in my own blog (that's in finnish) so if you can figure out something about the sessions that I haven't wrote here from there, then go ahead. On siellä sitten oheisjuttuakin

 

[VBP]

Glad youre back updating your log.Now keep those workouts coming.

LOL. Totally forgot to update. A lot has been going on since the last update. I've been busy, but I promise: I will update at least once a week. Promise.

I just got back to the gym after three weeks of laying sick and inured. That meant three weeks of Wii playing Now I just take it slow and light and gain my motivation back after all the sitting and being afraid looking into the mirror. I started with DC again. Lets see, how it goes this time.

Messed up text. Mixed up mind. Need some sleep before writing anything else.

 

[VBP]

Just came back from skiing around a lake. 5km in 30 minutes. It was quite fun, if you don't count the wind.

 

[VBP]

Shoulderproblems continue: rotator cuffs didn't let me do all the excerices, but I still managed to do something. Day after tomorrow I'll see a doctor, and after that I decide, how to continue from here. Besides that, feeling little weak, but fine. Enjoying some culture and school. 120 e-books to read. I don't mark the weights for these workouts. Better stop bitchin' and hope the best. I sure don't want to be away from the gym for a long time. 3 weeks of rest was enough for me

Monday 12.1.2009
C1
1 Bench press
2 Shoulder press (didn't do)
3 Dip
4 Pulldown
5 T-Bar row

Tuesday 13.1.2009
C2
1 Cable curl
2 The Thing (don't know the real name)
3 Sitting Calves
4 Glute-Ham Raise (with a little push)
5 Box-Squat

 

[PrinceVegeta]

Welcome back man!

 

[VBP]

Welcome back man!

Thanks!

Today I saw the doctor, and he gave me permission to train, as long it doesn't hurt at the shoulder. Rotator cuff should be all right. So I trained. And boy did I train hard. Weights don't seem to be challenging, but I can assure you, that my condition has gone down enough to make this hard.

Thursday 15.1.2009
A1
1 Incline BenchPress DB: 35kg x 11-5-3 = 19RP
2 Shoulder Press DB: 27kg x 8-5-2 = 15RP
3 CGBP: 70kg x 6,1
4 Rack Chins: 10kg x 10-6-3 = 19RP
5 Deadlift: 130kg x 3 (little too much weight)

 

[PrinceVegeta]

nice man!