As I said the other day, I've been away from DC training for about 8 months. Tonight was my 2nd Workout back, setting baselines, and I forgot how fun the widow maker is, *sigh*

I cranked out 21 straight reps squatting in the smith machine. I'm saving REAL barbell squats for the last workout of my 2 week rotation, to give my legs a chance to ramp up a little.

Now for the WM set weight... 165 lbs! Flabbergasting, isn't it?

A year a go I was cranking out 235 for the Widow maker.

But you know what, I don't care. I'm starting light to avoid injury, and using full range reps. This time around, I'm concentrating on my form and slowing down the negatives.

I had so many injuries for over a year and a half because I busted ass on increasing the weight as much as I could, and left good form at the wayside.

Not this time.

I'm 42 now, and don't need any more stupid injuries.

The weight will come, but this time I'm going to be smart about it.

Anyhoo... here's tonight's workout:

Biceps - BB Curls (15-20 RP)

LT N/A

I'm at the high end of my rep range, so next time I'll bump the weight up.

Forearms - DB Hammer Curls (12-20 SS)

LT N/A

Going to keep the weight the same next time and try for 16+ reps.

Calves - Leg Press Calf Raises (20-30 RP)

LT N/A

Normally, DC Calves are done as SS... with a 10-12 second negative.  Excruciating pain to say the least, but it works.  I'll delve into the DC SS on another calf exercise, this rotation. I do like Rest Pausing calves though.  RP'ing calves is usually done on standing calf raises because you tend to slip doing negatives on those.  I like RP'ing in the leg press though.  Weight needs to go up next time!

Hamstrings - Lying Leg Curls (20-30 RP)

LT N/A

I haven't done that much direct hamstring work in a while, since I was doing the 5/3/1 program.  I've pulled so many hammies in the past... I'm not taking any chances starting up again.  But, the weight does need to go up as I got 32 RP (even that was hard!)

Quads - Smith Squats (6-10 SS heavy set, then 20 SS WM set)

LT N/A

Extreme quad stretch in smith ~ 60 secs.


Diet Today
(Weight post workout = 192 lbs)

Meal 1
180g chicken breast
1 cup brown rice
2 TBPS salsa
sea salt

Meal 2
180g extra lean ground beef
1 cup green beans
1-1/2 TBSP extra virgin olive oil
sea salt

Meal 3 - 90 mins Pre-Workout

180g chicken breast
1 cup brown rice
2 TBPS salsa
1 boiled egg on the side!
sea salt

Workout - During workout drink in a liter of water

4 scoops Grape Xtend (BCAA's)
5 g Creatine
2 servings Beta Alanine

Meal 4 - Post Workout
2 scoops whey
2 Special K cereal bars

Meal 5
180g chicken breast
130g red and white small potatoes
light butter spray
sea salt

Meal 6
1 scoop whey
1 scoop casein
30-40 g peanuts

Supplements throughout the day (with meals)
* green tea extract
* fish oil
* Hawthorn Berry (great for the circulatory system)
* Vitamin C
* Vitamin D
* Vitamin E
* ON Men's Multi
* Zinc
* glucosamine w/ MSM
* Coenzyme Q<sub>10
* Cold FX (just in case... there is sickness in the house!)



Going to start taking Cissus as the weights get heavier.  The stuff is awesome for my joints!</sub>



Well... Day 2, Week 1 is done.  2A (DC workout #3) will be C/S/T/BW/BT on Friday... till then!