Figured I’d log
some training.
As some of you that have known me a while, I train in a modified DC style. I was coached by Dusty Hanshaw for a few years and picked up this training style from his coaching. Here is my PULL DAY B. I only log my work sets. Often they are rest pause. If you see this kind if thing 100x8x4x3 that’s a rest pause set where I go 100lbs for 8, take 15 breaths, 4 more reps, take 15 breaths and 3 more reps. It’s an intensity technique that keeps in or close enough to failure where I adapt.
I don’t train more than 4 days per week as this kind of training will kick my ass pretty quick if I’m not careful. From, negatives and proper paused in the stretch and contraction are key. If not careful, injury will happen fast.
Added a couple gym selfies here to show what im
Looking like. I’ll eventually do real progress pics like I used to once I’ve got enough time back at it
Pullover (Dumbbell)
BACK WIDTH1)DB PULL OVERS...THIS IS NOT DC AT ALL BUT I FEEL IS A GREAT WAY TO OPEN UP THE BACK BEFORE GETTING STARTED PLUS IT IS GREAT FOR THE LOOK OF THE FRONT LAT SPREAD...DO THESE WITH YOUR BODY ON/PARALLEL TO THE BENCH RATHER THAN PERPENDICULAR OR ACROSS THE BENCH...JUST DO 3 SETS OF 15 HERE WITH EACH SET GETTING PROGRESSIVELY MORE HEAVY. FOCUS ON THE STRETCH TO THE LATS BEING VERY DEEP AND FEELING THE LATS WORK RATHER THAN JUST MOVING THE MAXIMUM POUNDAGE'S ON THESE. WHEN GETTING INTO POSITION I WANT YOUR HEAD ACTUALLY HANGING SLIGHTLY OVER THE EDGE ON THE TOP OF THE BENCH SO YOU CAN REALLY FORCE THAT STRETCH AND CONTRACTION OF THE LATS...THESE WILL BE DONE AT THE BEGINNING OF EACH BACK DAY.
40 x 15
45 x 15
50 x 15
Lat Pullfown (machine)
AFTER YOUR WARMUP SETS DO ONE ALL OUT REST PAUSE SET FOR 11 to 15 REPS...I WANT A 4 COUNT NEGATIVE HERE---THEN AFTER YOUR LAST ATTEMPT WE WILL DO A STATIC STRETCH HOLD FOR 20-30 SECS--THIS IS GOING TO BE EXCRUTIATING-WORK THIS HARD!...i DO MY STATIC HERE ABOUT 1/2 WAY TO THE TOP OF THE MOVEMENT AND I FIGHT IT ALL OF THE WAY UNTIL MY ARMS ARE ALMOST STRAIGHT BEFORE GIVING UP ON THE FIGHT...ON THE REST PAUSE SET I WANT YOU TO REALLY PUSH THE STRETCH DOWN THE BOTTOM AND THEN TRY TO EXPLODE UP TO THE BAR ON EVERY REP...AS ALWAYS THE STRETCH AND THE CONTROLLED NEGATIVE ARE THE KEYS TO YOUR SUCCESS
270 x 8 x 6 x 5 static hold 30s
Bent Over Row (Barbell)
BACK THICKNESS-2) DEADLIFTS FROM THE FLOOR...I ASSUME YOU KNOW THIS BUT I WANT YOU USEING AN OVERHAND GRIP WITH BOTH HANDS TO KEEP YOUR BI'S SAFE...THE UNDERHAND THAT A LOT OF GUYS USE IS GREAT FOR THE LIFT BUT CAN BE EXTREMELY DANGEROUS PLUS YOU SHOULD BE USING WRIST STRAPS SO THEIR IS NO REASON THAT YOU WILL NEED THE OVER UNDER GRIP...AFTER WARMING UP I WANT TWO ALL OUT SETS...THE FIRST WILL BE ONE ALL OUT SET OF 6-8 REPS AND THE SECOND WORKING SET WILL BE ONE ALL OUT SET OF 12-15 REPS.
245 x 6
205 x 13
Rear Delt Reverse Fly (Machine)
3 sets 10 - 15
2 count squeeze and 2 count stretch
100 x 15
120 x 11
120 x 11
Bicep Curl (Dumbbell)
BICEPS1)STANDING ALTERNATE DUMBELL CURL (WARMUP AND THEN USE YOUR WRIST STRAPS AND GRAB THE DUMBELLS SO YOUR GRIP DOESN'T GIVE OUT AT ALL)...WITH THESE I AM LOOKING FOR A RP SET OF 12-15 REPS PER ARM WITH A 4 COUNT NEGATIVE...OBVIOUSLY THE NEGATIVE IS KEY HERE AS IS NOT SWINGING THE WEIGHT TO THE TOP OF THE MOVEMENT...I NEED YOU TO FEEL YOUR BI'S WORKING THROUGHOUT...IF YOU DO THESE RIGHT SUCH A SIMPLE MOVEMENT WILL KICK YOUR ASS.
35 x 8 x 4 x 4
Preacher Curl (Barbell)
EZ BAR PREACHER CURLS...THIS IS AN EXTRA MOVEMENT THAT WILL BE DONE ON EACH ARM DAY AND I GUARANTEE YOU WILL LOVE TO HATE THESE!!...WHAT WE ARE LOOKING FOR IS ONE STRAIGHT SET OF 30 REPS...SOUNDS EASY ENOUGH BUT I PROMISE THAT IT IS NOT BECAUSE WE WILL BE COMPLETING EACH REP AS FOLLOWS: SQUEEZE THE WEIGHT UP TO THE VERY TOP...4 COUNT DECENT TO THE COMPLETELY STRETCHED POSITION...AT THE STRETCHED POSITION I WANT YOU HOLDING AT THE BOTTOM FOR A TWO COUNT...AT THIS POINT PUT A "HITCH" IN YOUR ELBOW SO THAT THEIR IS AN EVER SO SLIGHT BEND BEFORE CURLING THE WEIGHT BACK TO THE TOP AGAIN...ON THE FIRST DAY OF DOING THESE I WANT YOU USING A WEIGHT THAT IS LIGHTER THAN YOU THINK YOU SHOULD USE BECAUSE CHANCES ARE YOU WILL GUESS TO HEAVY...ALSO REMEMBER THAT YOUR SHOULDERS NEED TO STAY OUT OF THIS...IF THEY ARE ROLLING FORWARD AT THE BOTTOM OF EACH REP THEN YOU ARE CALLING ON THEIR STRENGTH WHEN CURLING BACK TO THE TOP....NOW, JUST LIKE WHAT YOU DID ON CHEST DAY WITH THE PECK DECK I WA
15 on ez bar x 30
Pinwheel Curl (Dumbbell)
PINWHEEL CURLS (DONE LIKE HAMMER CURLS BUT HANDS ARE HELD OUT 6 INCHES AWAY FROM THE SIDE OF THE BODY AND DUMBBELL IS CURLED IN AND UP A INCH AWAY FROM THE CHEST AND FINISHING NEAR YOUR EAR--THE PALM OF YOUR HAND IS GOING TO BE CURLING UP NEAR YOUR STOMACH AND CHEST (ABOUT AN INCH AWAY) WHILE CURLING THE DUMBBELL ALL THE WAY TILL ITS NEAR YOUR CHEEK ON SAME SIDE OF THE BODY...CONTRACT HARD AT THE TOP WITH THE BOTTOM PLATE OF THE DUMBBELL RIGHT NEAR YOUR CHIN---I WANT TWO STRAIGHT SETS OF 12-15 REPS HERE WITH A 3 COUNT NEGATIVE ON EACH REP
30 x 11
30 x 11
Dead Hang
ON THESE I WANT YOU DOING THE TYPICAL DC LAT STRETCH WHICH IS DONE BY PUTTING A HEAVY DB ONTO A DIP BELT AND STRAPPING INTO A PULL UP BAR BUT ONCE YOU GET INTO THE STRETCHED POSITION I JUST WANT YOU TO RELAX THERE AND BREATH...FOCUS ON LETTING THE LATS STRETCH ALL OF THE WAY INTO THE ARMPITS...AS YOU START TO GET TIRED YOU WILL FEEL THE NEED TO RESIST THE STRETCH BY PULLING UP...AT THAT POINT YOU NEED TO MENTALLY REMIND YOURSELF TO RELAX EVEN FURTHER INTO THE STRETCH. IN THE BEGINNING THESE WILL HURT YOUR HANDS AS MUCH OR MORE THAN YOU FEEL THEM IN THE LATS BUT TRUST ME IF YOU CAN HANG IN THERE LONG ENOUGH YOU WILL FORCE AN INSANE DEEP STRETCH IN THE LATS AND THIS WILL GET YOU WIDER THAN YOU CAN IMAGINE.
1 set 1:10
Stretching Biceps
I DO THIS STRETCH THE TRADITIONAL DC WAY BY FACING AWAY FROM A SMYTH RACK REACHING BOTH ARMS BACK TO THE HORIZONTAL BARBELL WITH PALMS FACING DOWN...STEP FEET FORWARD A HAIR AND SLOWLY SQUAT DOWN KEEPING YOUR ARMS LOCKED OUT AND HOLD THERE FOR 30-90 SEC...IF YOU DO NOT LOVE THESE FEEL FREE TO DO ANY BI STRETCH WHICH CAN ALSO BE DONE BY JUST GRABBING A BAR WITH PALM FACING A VERTICAL POST AND TWISTING THE OPPOSITE DIRECTION WITH THE ELBOW LOCKED UNTIL YOU GET A DEEP STRETCH IN THE BI'S...ALSO HOLD FOR 30-90 SEC...AS LONG AS YOU CAN..STRETCHES ARE VERY IMPORTANT TO GROWTH..
1 set 1:10
way healthier 
