Hello there BBs!

So this week is once again a DTP week, which means some super extreme workouts every day of the work week. (Monday-Friday, active rest days on Saturday and Sunday). So far this week I've completed Back, Legs, Chest, and Shoulders.

And let me tell you, my body is absolutely wrecked at this point in the week. Tomorrow is my last workout day of the week, and I need it badly. One of the great things about using the DTP system is how effective it really is, but the downside is the amount of energy it requires, as well as how sore you constantly are.

I posted an example of a DTP workout a few journals back, but I wanted to share two of my workouts from this week so you can see just how grueling they are. Every rep that I do may not be pretty, and I don't always do a full ROM (range of motion) or lift the heaviest weight, but one of my personal goals is to make sure I'm doing every rep. No matter how bad it is, or how tired I am.

Here are both the leg day and shoulder day from this week:

Legs - Day 51 of Kris Gethin's 12 Week Muscle Building Trainer (Tuesday)

- Wide Stance Barbell Squats: 5 sets of 25, 20, 15, 10, 5
- Narrow Stance Squats: 5 sets of 5, 10, 15, 20, 25 (these are done resting equal to your reps)

- Superset:

-- Hack Squat: 5 sets of 30, 25, 20, 15, 10

-- Stiff Legged Deadlift: 5 sets of 30, 25, 20, 15, 10

- Hack Squat: 6 sets of 5, 10, 15, 20, 25, 30 (rest = to reps)

- Stiff Legged Deadlift: 6 sets of 5, 10, 15, 20, 25, 30 (rest = to reps)

- Walking Dumbbell Lunges: 3 sets of 20 per leg

It is now 3 days later, and my legs still hurt when I go to stand up or sit down. Needless to say, those squats absolutely killed me. Another disclaimer, on this workout, I used a box to perform box squats, still in the wide and narrow stances, since I have bad knees. It's very effective, and ultimately reduces the stress placed when doing squats.

Shoulders - Day 53 of Kris Gethin's 12 Week Muscle Building Trainer (Today)

- Superset:

-- Dumbbell Shoulder Press: 6 sets of 30, 25, 20, 15, 10, 5

-- Upright Cable Rows: 6 sets of 30, 25, 20, 15, 10, 5

- Seated Machine Press: 6 sets of 5, 10, 15, 20, 25, 30 (rest = to reps)

- Front Cable Raises: 6 sets of 5, 10, 15, 20, 25, 30 (rest = to reps)

- Superset:

-- Side Lateral Raise: 6 sets of 30, 25, 20, 15, 10, 5

-- Bent Rear Delt Flyes: 6 sets of 30, 25, 20, 15, 10, 5

- Side Lateral Raises: 3 sets of 10, 20, 30 (rest = to reps)

- Bent Rear Delt Flyes: 3 sets of 10, 20, 30 (rest = to reps)

A disclaimer for this workout, I changed some things to fit my gym and machine accessibility. Our gym doesn't have a good machine for rear cable delt flyes, so I substituted with dumbbells. Also, the workout called for 6 sets of front cable raises; however, after the set of 15, I couldn't lift the lowest weight on the machine anymore, so I switched to dumbbells to finish the reps.

I also wanted to make sure and post in here that I've officially passed one of my goals so far! Last week I managed to squeak out a 10:29 mile, with 11:03 being my benchmark for this program. I wanted to shave 60-90 seconds from that time by the end, but on Monday evening I managed to hit a mile in 9:51!!! That's a full 72 seconds off my mile time, and I can only go up from there. Maybe I can even exceed my goal and get 120 seconds off my mile time.

I hope everyone else's week is going equally well. Keep up the good work!