I don't understand?
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DD's Push / Pull / Legs: Intensity, Tension, & Eccentric
- Thread starter Duncans Donuts
- Start date
I don't understand?
I took a break because I simply wasn't motivated. I also focused on school and certifications.
My soreness is very bad. My strength is balooning. I am entering week 3 of re-establishing myself in the gym, and I'm back to the hard phase.
My soreness is very bad. My strength is balooning. I am entering week 3 of re-establishing myself in the gym, and I'm back to the hard phase.
Negative pull-ups BW + 60 (305 pounds): x 10 seconds, x10, x8, x6, x3 (2 minutes) x 3, x 2
Nautilus pullovers (single arm negatives): 285 x 6 , (25 seconds)x 3, (25 seconds)x 2
Barbell curls: 125 x 7 (25 seconds) x 3 (15 seconds) x 2
Shrugs: 100 x 8, x 5
My sprained wrist hurt my ability to do curls and shrugs. I was so exhausted after the negative only pullups that I could barely stand. That along with the single arm negatives with the entire rack on the crappy 24 hour fitness pullover machine, Arthur Jones is my hero.
Nautilus pullovers (single arm negatives): 285 x 6 , (25 seconds)x 3, (25 seconds)x 2
Barbell curls: 125 x 7 (25 seconds) x 3 (15 seconds) x 2
Shrugs: 100 x 8, x 5
My sprained wrist hurt my ability to do curls and shrugs. I was so exhausted after the negative only pullups that I could barely stand. That along with the single arm negatives with the entire rack on the crappy 24 hour fitness pullover machine, Arthur Jones is my hero.
What do you mean by negative pullups- Are you just lowering yourself from the bar for 10 seconds?
load into highest position and try and maintain a static hold. the lowering phase lasts about 10 seconds.
I see. Sounds hard. 
Try it. It's brutal. Climbing back up after the 3rd rep, my entire body is trembling.
AWESOME w/o BRother DD!!! Arthur Jones is a genius imo as well!!! Your #'s are nothing short of inspirational, Great w/o!!!
Have a Great Easter my Friend!!!
Have a Great Easter my Friend!!!
Did interval training yesterday, 15 minutes with 3 sets of 1 minute high intensity.
I have been focusing on eating lots of fruit and moderating most of the junk in my diet. That being said, I did indulge at TGI Fridays the other night after the workout. Oh well.
Deep bottom pause squat: 275 x 9 (2 full seconds on bottom); 275 x 5 (3 full seconds on bottom). Each rep took about 8 seconds.
Leg extensions with 4 second negatives: 315 (full rack) x 11 (25 seconds) x 6.
Leg curl: 145 x 9 (25 seconds) x 5 (15 seconds) x 2
I did the leg curls after I got home. At the gym, they froze. The resistance on my machine at home is much more difficult than the 185 I use at the gym.
Seated Cal raises: froze
The entire leg extension workout was under tension. My legs froze up when I attempted seated calf raises and leg curls. This was the best leg workout I've ever had (with my brother supporting me). The last rep on squats nearly blew my head off my shoulders. I measured my legs a full inch "rounder" at 27" after the set.
My forearms were extremely pumped after the workout.
I have been focusing on eating lots of fruit and moderating most of the junk in my diet. That being said, I did indulge at TGI Fridays the other night after the workout. Oh well.
Deep bottom pause squat: 275 x 9 (2 full seconds on bottom); 275 x 5 (3 full seconds on bottom). Each rep took about 8 seconds.
Leg extensions with 4 second negatives: 315 (full rack) x 11 (25 seconds) x 6.
Leg curl: 145 x 9 (25 seconds) x 5 (15 seconds) x 2
I did the leg curls after I got home. At the gym, they froze. The resistance on my machine at home is much more difficult than the 185 I use at the gym.
Seated Cal raises: froze
The entire leg extension workout was under tension. My legs froze up when I attempted seated calf raises and leg curls. This was the best leg workout I've ever had (with my brother supporting me). The last rep on squats nearly blew my head off my shoulders. I measured my legs a full inch "rounder" at 27" after the set.
My forearms were extremely pumped after the workout.
I'm unsure of what to do for my sets of my squats on thursday, I think I'll be going lighter than usual and doing the deep bottom squats that you layed out here.
Nice workout.
Nice workout.
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Swoled up.
can't wait for push day.
Can't wait to see it...
DB Press: 105 x 9 (2 minutes) x 5 (25 seconds) x 2 (10 second negatives)
2 minute interval
Seated military: 185 x 6 (25 seconds) x 3 (25 seconds) x 2
3 minute interval
Nautilus shoulder: 190 x 3 (25 seconds) x 1 (10 second negative)
3 minutes interval
Tricep extension: 130 x 9 (25 seconds) x 5 (25 seconds) x 2 (10 second negatives)
Superset
Dips: x 5
Great workout, took me about 17 or 18 minutes. My DP press improved 10 pounds and almost identical reps.
2 minute interval
Seated military: 185 x 6 (25 seconds) x 3 (25 seconds) x 2
3 minute interval
Nautilus shoulder: 190 x 3 (25 seconds) x 1 (10 second negative)
3 minutes interval
Tricep extension: 130 x 9 (25 seconds) x 5 (25 seconds) x 2 (10 second negatives)
Superset
Dips: x 5
Great workout, took me about 17 or 18 minutes. My DP press improved 10 pounds and almost identical reps.
Last edited:
Chest stretched the tape to a little over 49 inches today. Arms pushed a hair over 17 1/2 (5/8 maybe) and forearm went to 13 5/8. My shoulder diameter is 22 3/4 inches. I am relatively lean, waist is hitting an uncomfortable 36 inches but I drank about 50 ounces of fluid and I'm poofed up a bit.
My goals:
18 1/2 arm
23 shoulder
51 chest
14 forearm
28 leg
17 1/2 calf
33 waist
This is going to be tough.
My goals:
18 1/2 arm
23 shoulder
51 chest
14 forearm
28 leg
17 1/2 calf
33 waist
This is going to be tough.
Today's workout:
Negative pullups (241 + 65): x 10 seconds, x10, x10, x8, x8, x6, x 4 (1
minute) x 9 x 6 x 3
(5 minutes)
Nautilus Pullovers (one arm negatives): 215 x 8
(1 minute)
Nautilus Pullovers: 285 x 6
Barbell curl: 120 x 9 (25 seconds) x 2 (25 seconds) x 3
DB Shrugs: 105 x 10 (1 minute) x 6
Great workout. I feel fantastic. I've lost 4 pounds - the week before I had weighed in every day at 245-246. Today, after eating and being fully hydrated, I was at 241. I was stronger then last week and my form was immaculate.
Negative pullups (241 + 65): x 10 seconds, x10, x10, x8, x8, x6, x 4 (1
minute) x 9 x 6 x 3
(5 minutes)
Nautilus Pullovers (one arm negatives): 215 x 8
(1 minute)
Nautilus Pullovers: 285 x 6
Barbell curl: 120 x 9 (25 seconds) x 2 (25 seconds) x 3
DB Shrugs: 105 x 10 (1 minute) x 6
Great workout. I feel fantastic. I've lost 4 pounds - the week before I had weighed in every day at 245-246. Today, after eating and being fully hydrated, I was at 241. I was stronger then last week and my form was immaculate.
On those negative pull-ups, the "x10,x8" and so on refers to how many seconds it took on each rep, correct? At first glance I thought you did about 50-60 reps...
Awesome workout. I'm going to be in the gym here shortly. This is an inspiring one.
Awesome workout. I'm going to be in the gym here shortly. This is an inspiring one.
Yeah the "x10" is seconds. Slow seconds, though. I improved a great, great deal from my last workout. I plan on changing everything (including slightly increasing volume) in 2 weeks. I have virtually no DOMS relative to my last workout. I am very, very exhausted though.
If I was doing only one rep, I probably could have held it 20 seconds. My full range pullups are improving pretty dramatically. I can do my bodyweight plus 35 for 6 or 7 (tried it this morning). I am so fast twitch dominant that I can do my bodyweight alone about 8 times. I fatigue fast.
The negative pullups are benefitting me a lot. My chest is around 49 inches and I'm pretty sure that has mostly been my lats filling out.
The negative pullups are benefitting me a lot. My chest is around 49 inches and I'm pretty sure that has mostly been my lats filling out.
How do you determine if you have fast or slow twitch muscle fibers?
Hmmm, could that be the reason I feel more "at ease" or in the zone when doing lower rep sets??? I know my body better than anyone and I just feel that lower reps do more for me, could this be the reason why?
Forearm work:
Wrist curls: 85 x 12 (1 minute) x 8 (1 minute) x 5
Wrist extensions: 85 x 13 (1 minute) x 7
Haven't done direct forearm work in ages, so I took 5 minutes and gave it a go. I was going to do some interval training but decided not to. Way too tired.
I ate great today.
Wrist curls: 85 x 12 (1 minute) x 8 (1 minute) x 5
Wrist extensions: 85 x 13 (1 minute) x 7
Haven't done direct forearm work in ages, so I took 5 minutes and gave it a go. I was going to do some interval training but decided not to. Way too tired.
I ate great today.
Time for some heavy weights:
Bottom pause squats: 285 x 9 (2 second pause), (2 minutes), x3 (3 seconds pause)
Leg extensions: 315 + 10 x 14, (1 minute) x 8 (25 seconds0 x 5
Leg curls: 180 x 6 (pure exhaustion)
Seated calf raises: 135 x 12 (3 seconds contracted hold), (1 minute) x 7 (3 second)
Bottom pause squats: 285 x 9 (2 second pause), (2 minutes), x3 (3 seconds pause)
Leg extensions: 315 + 10 x 14, (1 minute) x 8 (25 seconds0 x 5
Leg curls: 180 x 6 (pure exhaustion)
Seated calf raises: 135 x 12 (3 seconds contracted hold), (1 minute) x 7 (3 second)
I have learned that choking on your ego and using a little less weight and maintaining form does wonders for progress. My squats this workout were as close to perfect as I've ever had.
One more point I forgot: I clocked my heart rate at 192 beats per minute after my first set of leg extensions. Unreal.
Push day:
One minute pause between each set.
Dumbell press: 110 x 8, x 3 (10 second negatives), x 1 (15 second negative)
Incline press: 205 x 6 (1 minute), x4 (25 seconds), x 2
Cybex shoulder press: 70 x 10, x 6, x 5 (slow negatives)
Nautilus shoulders: 180: x 6 (25 seconds), x 3
Nautilus tricep extensions: 140 x 11 (25 seconds), x 5
Tricep pressdown: 140 x 6 (25 seconds), x 3
One minute pause between each set.
Dumbell press: 110 x 8, x 3 (10 second negatives), x 1 (15 second negative)
Incline press: 205 x 6 (1 minute), x4 (25 seconds), x 2
Cybex shoulder press: 70 x 10, x 6, x 5 (slow negatives)
Nautilus shoulders: 180: x 6 (25 seconds), x 3
Nautilus tricep extensions: 140 x 11 (25 seconds), x 5
Tricep pressdown: 140 x 6 (25 seconds), x 3
Pull day:
Negative pull-ups: Bodweight + 80 x 7, x 3 (10 second reps on most)
Lat pulldowns: 240 x 8, x 43 ; 200 x 6
Alternating Dumbell curls (4 second negatives): 50 x 10, x 7
Hammer-strength curls: 90 x 3, 70 x 8 ; Negative only 115 x 4 @ 8 seconds
DB shrugs: 110 x 11, x 5, x 2 (grip failed)
Didn't have my stop watch. The rest pauses were all roughly one minute, between sets, except on the pull-ups where I took nearly 2 minutes. I was taking more time between exercises because I was working out with my brother.
Negative pull-ups: Bodweight + 80 x 7, x 3 (10 second reps on most)
Lat pulldowns: 240 x 8, x 43 ; 200 x 6
Alternating Dumbell curls (4 second negatives): 50 x 10, x 7
Hammer-strength curls: 90 x 3, 70 x 8 ; Negative only 115 x 4 @ 8 seconds
DB shrugs: 110 x 11, x 5, x 2 (grip failed)
Didn't have my stop watch. The rest pauses were all roughly one minute, between sets, except on the pull-ups where I took nearly 2 minutes. I was taking more time between exercises because I was working out with my brother.
