CC19's Super DMZ 3.0 Log

CC19 · May 3, 2014

I will be logging IML's Super DMZ 3.0 (Shout out to adrenolin for making this possible)

I will remain training 6-7 days a week.

Stats: 6'0
Weight 213lbs

Diet will remain low in fat, moderate carbs, and high in protein.

I workout something like:
Back
Legs
Chest
Back and Legs
Repeat

I am currently trying to improve delts, back, and VMO's, it is unlikely that I will train arms during this time.

AMA.

CC19 · May 3, 2014

Day 1: Felt extremely motivated, eager to give this a whirl

Chest and Delts

Lateral raises:
10x20
15x20
20x15
30x12

Machine flyes:
70x30
110x20
185x12
110x15
70x12

Shoulder press machine:
50x20
65x15
85x15
135x15

Chest press:
90x20
180x18
270x15
360x8
450x6
180x12

Facepulls:
30x20
60x15
90x12

I was rushed so my workout got cut a little short, really want to hit tris a smidge, but oh well

chez · May 3, 2014

Following! Have fun brother and KILL IT!!!

CC19 · May 4, 2014

Really rushed again

Legs:

Leg press:
180x30
270x30
360x15
270x12

Stiff-legs w/dumbbells:
30x10
40x10
50x10

Stand calf raises w/ dumbbells:
30x20
40x20
30x20

Seated calf raises:
25x20
25x20

Leg curls:
70x30
85x20
110x15
70x15
55x20
40x20
55x20

CC19 · May 4, 2014

Another blown workout, but it's cool, the gym starts back up 24/7 tomorrow and the real shit will begin

Back:

Facepulls:
30x20
50x20

Machine Reverse Flyes:
40x20
55x20
70x15

Machine rows:
90x20
150x12
90x20
70x20

Seated lateral raises:
15x20
20x20
25x12

CC19 · May 6, 2014

Front raise
15X30
20X30
25x20

Facepulls
40X20
80x20
100X12
130X12

MachineCP
85X30
130x20
160x10
100x10
70X10

Machine Shoulder Press
50x20
80x12

Machineflyes
70x15
115X20
145x8
85X10

Chest Press
130x10
180x10
270X10
360x6
450x3
450x2

This was yesterday and I feel pretty weird atm, I think I may have strained my left elbow. Well report back with legs and follow up the next day with back and see how it's doing then

CC19 · May 8, 2014

Legs:

Standing calf raises:
30x30
40x30
50x15

Leg extensions:
70x30
110x30
85x20
70x20
60x20
50x20
40x20

Seated calf raises:
50x20x3

Leg press:
270x30
360x20
450x5

Facepulls:
60x30x3

CC19 · May 8, 2014

Product is already starting to show results, everything is def a lot harder looking and I look and feel pumped all the time. So far, definitely great

CC19 · May 8, 2014

Oh yes, and I'm up to about ~224lbs already, the pumped up feeling and look from all of the excess glycogen and water it's filling the muscle with is fantastic. Not much longer and the solid gains beginnnn

CC19 · May 9, 2014

Machine Chest Press:
70x20
130x20
175x15
220x12

Machine flyes:
85x30
115x30
155x15
185x5

Lateral raises:
12.5x20
15x20
20x15
25x10

Chest Press:
130x15
180x12
270x12
360x5

Tricep rope pulldowns: (in kgs)
12.5x30
16.5x30
22.5x20
26.5x18
32.5x12

Fitnbuf · May 9, 2014

CC19 said:
Front raise
15X30
20X30
25x20

Facepulls
40X20
80x20
100X12
130X12

MachineCP
85X30
130x20
160x10
100x10
70X10

Machine Shoulder Press
50x20
80x12

Machineflyes
70x15
115X20
145x8
85X10

Chest Press
130x10
180x10
270X10
360x6
450x3
450x2

This was yesterday and I feel pretty weird atm, I think I may have strained my left elbow. Well report back with legs and follow up the next day with back and see how it's doing then

Hows your elbow?

CC19 · May 9, 2014

It feels alright, still letting it have it's time though, just in case. I'm not down for injuries lol

CC19 · May 11, 2014

Legs:

Standing Calf Raises:
30x30
40x30

Leg Press Calf Raises:
110x30
150x20

Leg Extensions:
70x50
70x30
50x40
50x30
40x30

Leg Press:
90x50
180x30

CC19 · May 13, 2014

This was yesterday's workout btw

Chest:

Facepulls:
30x30
40x30
50x30
60x20

Lateral Raises (Seated Machine):
30x25
40x20

Lateral Raises:
10x40
12.5x30
15x20

Chest Press:
225x30
225x20
225x23

Chest Flye Machine:
85x30
115x30
145x20
70x30

Chest Press Machine:
85x20
120x15
145x12
70x20

CC19 · May 16, 2014

Really sorry guys, I tore my brachialis (tore, not ruptured) and have been taking some time off to let it heal. I still look good imo and fat has been dropping off noticeably so

CC19 · May 20, 2014

Back:

Lateral Raises
12.5x30
20x12

Dumbbell rows
30x20
40x20
55x15

Facepulls
22.5x30x2
37.5x20x2

Machine rows
90x20x2
180x12

Lat pulldowns
50x30
80x15
100x12

Shrugs
30x40
40x20

Bicep still felt pretty terrible, but not anywhere near as bad as before

CC19's Super DMZ 3.0 Log

Attachments