Built like a badass - On cycle started the test today

dyskee

last workout of chad waterbury now its either crossfit for a while or DC training , will think it over the weekend

I've been looking at DC training myself for my next routine. What made you go for crossfit over DC in the end? Some of the leanest/strongest guys I know work exclusively with crossfit, people seem to swear by it! But I'm intrigued by DC!

Looking quality in those latest pics by the way bro! Keep up the good work!

CitizenKane


I've been looking at DC training myself for my next routine. What made you go for crossfit over DC in the end? Some of the leanest/strongest guys I know work exclusively with crossfit, people seem to swear by it! But I'm intrigued by DC!

Looking quality in those latest pics by the way bro! Keep up the good work!

thnx bro , many factors made me go for crossfit in the end, here are some:
1) i wanted to try something new , i mean i did upper/lower splits before and i tried the rest pause method before so DC was new but the concept wasn't.

2) i am an athlete first and foremost, therefore i like to add muscles that i can use while maintaining a good power/weight ratio.

3) i wanted my cardiovascular system to remain strong or even improve and 30 mins of steady cardio on off days wasn't gonna cut it.

4) i also wanted to see if i could lose strength or muscle mass while working with calesthenics more than weight workouts.

5) i was intrigued by the idea of not knowing what i would do the next day.

6)lastly all crossfit workouts require minimum equipment and can be done in as litlle as 10 minutes in any place which means that i could workout in uni between classes.

my findings thus far:
i am maintaining and gaining strength i bench pressed 100kg for a triple today and squatted 110kg for a triple also which where my on cycle weights.

iam having more time for studying

my weight increased by 3 kg in the past month while getting leaner , way more leaner. i can see stariations in my legs and my abs are visible.

so all in all i suggest u give crossfit a go

Today's workout:

BB squat 40kgX3, 60kgX3, 80kgX3, 90kgX3, 100kgX3, 110kgX3
BB bench press 40kgX3, 60kgX3, 80kgX3, 90kgX3, 100kgX3
BB romanian deadlift 40kgX3, 60kgX3, 80kgX3,3,3

Notes:
I was amazed since i haven't bench pressed for a month now and all my chest workouts consisted of push ups and dips, also i pr'd on the squats with the reps being ATG

Class mate, sounds like crossfit is working wonders so far! They're all pretty damn convincing reasons to give it a go! I'm ridiculously unfit at the moment so that would be another reason to try it. I may give it a try when I go on a cut, interesting...

Good workout today mate, funnily enough a good mate of mine (who swears by crossfit) said the exact same thing about Bench Press just a few weeks ago: He hadn't benched in over a year, the only exercises he did that would hit his chest in any way were Ring Dips and, to some extent, Military Press/Push Press. And then one day he decided to give Benching a go and he hit a 1rm that was higher than he had ever gotten before! Conclusion: Dips are the greatest upper body exercise of all time, and if you're into crossfit you don't need to bench to be good at benching

CitizenKane


Class mate, sounds like crossfit is working wonders so far! They're all pretty damn convincing reasons to give it a go! I'm ridiculously unfit at the moment so that would be another reason to try it. I may give it a try when I go on a cut, interesting...

Good workout today mate, funnily enough a good mate of mine (who swears by crossfit) said the exact same thing about Bench Press just a few weeks ago: He hadn't benched in over a year, the only exercises he did that would hit his chest in any way were Ring Dips and, to some extent, Military Press/Push Press. And then one day he decided to give Benching a go and he hit a 1rm that was higher than he had ever gotten before! Conclusion: Dips are the greatest upper body exercise of all time, and if you're into crossfit you don't need to bench to be good at benching

i was surprised to say the least, my other lifts are getting stronger also particularly my deadlift.

Impressive benching mate to say you haven't done any benching. I agree that sometimes its good to leave the bench and do alternative exercises in order to ultimately improve your bench press.

The_Goat


Impressive benching mate to say you haven't done any benching. I agree that sometimes its good to leave the bench and do alternative exercises in order to ultimately improve your bench press.

yeah buddy

Built like a badass week 1

Upper (bench press emphasis):

1)Flat BB press 75kgX8, 80kgX6, 85kgX4

2)Flat Db press 20kgX15,12

3a) Cable wide grip rows 140lbsX15, 160lbsX15, 170lbsX15, 180lbsX15

3b) Cable tricep pushdowns 70lbsX15, 90lbsX15, 100lbsX15,15

4a) DB Shrugs with holds 22kgX15,15,15,15

4b) Db side laterals 8kgX15,15,15,15

finisher:
Complex( deadlift, bb rows, bb clean, pushpress,squat) 30kgX10, 40kgX10

Notes:
Awesome pump , finished in 28 mins so cardio is good. and i am looking forward to the weekly challenges aka finishers.

are any of the exrcises supersetted mate!
it looks pretty decent actually.. may give it a bash this wk
yeh im thinkin of adding the finishers in at the end of each session, with cardio in between on the days off

and also, the holds with the shrugs, are they done once the 15 reps are done??

Mr.M


are any of the exrcises supersetted mate!
it looks pretty decent actually.. may give it a bash this wk
yeh im thinkin of adding the finishers in at the end of each session, with cardio in between on the days off

the one with the a,b  designations are supersets

Mr.M


and also, the holds with the shrugs, are they done once the 15 reps are done??

nope u do a rep and hold up 2 secs then another rep and another hold till the 15 reps are over

cool

im gonna do upper 1 tomorro
think i might try and stick to it to be honest
went thru it all today and i do lkike th elook of it.. i like the mix of strange exercises it has!!

Mr.M


cool

im gonna do upper 1 tomorro
think i might try and stick to it to be honest
went thru it all today and i do lkike th elook of it.. i like the mix of strange exercises it has!!

well another thing that got me apart from the heavy weights/conditioning combo is that the excercises change every 2 weeks so boredom factor is out

that will be good for me mate.. went thru it all last night and yeh i liked the fact they change up a couple of the exercises every 2 wks..

will update my journal later on when ive done it

Mr.M


that will be good for me mate.. went thru it all last night and yeh i liked the fact they change up a couple of the exercises every 2 wks..

will update my journal later on when ive done it

great maybe we could do a joint log??? and compare each others gains?

Built like a badass week 1

Lower (Squat emphasis):

1)Db squat jumps 5kgX6,6,6,6

2)BB Squat 80kgX8, 90kgX6, 95kgX4

3)Leg press 225lbsX15, 315lbsX15

4a) Back extensions 10kgX15,15, 20kgX15

4b) Twists 20,20,20

finisher:
1 mile run 12 mins

Notes:
the 315lbs leg press had my lungs screaming.

yeh the 15 reps are horrid arent they!
the wide grip seated row/ pushdown 15 rep supersets last night had me nearly in tears!! :-(

well i started last night dude, tonight wil be cardio and a BB complex, and tomorro will be the leg sessin uve just done, but with a 2 mile Bike sprint at the end instead..
there was not a chance i was gonna be able to do the complex at the end of the session last night! :-( was knackered, obviously my conditioning isnt up to par yet :-(

o, and how come u dcided to add in the leg presses as well?
cheeky cheeky :-) haha..

Mr.M


yeh the 15 reps are horrid arent they!
the wide grip seated row/ pushdown 15 rep supersets last night had me nearly in tears!! :-(

well i started last night dude, tonight wil be cardio and a BB complex, and tomorro will be the leg sessin uve just done, but with a 2 mile Bike sprint at the end instead..
there was not a chance i was gonna be able to do the complex at the end of the session last night! :-( was knackered, obviously my conditioning isnt up to par yet :-(

the 15 reps are a killer because i try and use heavy weights which u obviously do too.