Getting Huge.......Then getting Lean!

[Distilled Water]

Hey ladies and gents. I'm finally back.....fall ball is coming to and end and I can get back on it full tilt. Over the past 8 weeks I've managed to gain about 13lbs. I'd guess bout 5lbs of bloat (20gr Creatine mono/day and maybe 2lbs of fat. So maybe 6lbs of LBM.

I've been training off and on with a shoulder issue but I'm finally clear to begin lifting (thanks igf-1lr3!)

The diet is pretty spot on usually looks like so.....

Meal 1:
2 scoops Whey
bowl of total or oats

Meal 2:
8-10oz chicken
1/2 cup long grain rice

Post workout:
3 scoops ATW blend
1/2 carbo force
2 packets low-sugar oats

Meal 4:
8-10oz lean ground beef (boiled in water and strained)
50gr whole wheat pasta
1 cup pasta sauce (low carb)
parmasion(sp?) cheese

Meal 5:
1 scoop Syntha 6
1 scoop Muscle Milk
10oz skim milk

Meal 6:
8-10oz chicken
1 cup veggies
sesame oil
oriental seasoning

Meal 7:
8-10oz ground beef
1/4 cheese
seasoning

Meal 8:
1-2 scoops Casien in water

I consume A LOT of sodium.....I mean A LOT. Only supps right now are All The Wheys TCG mix, additional Creatine Mono and digestive enzymes.

I'm not be taking too many supps because cash flow is low.Just the occasional pre-workout mix and creatine mono

Workouts will be pretty simple until my next DC blast OCT. 13th

Monday: Chest and minor tri work
* I'll throw in some CG bench and kick backs for tris
Tuesday: cardio and abs
Wednesday: Legs and minor shoulders
*I'll throw in side and rear laterals along with shrugs for shoulders
Thursday: cardio and abs
Friday: Back and minor bi/forearm work
* I'll throw in some CG pull-downs and bicep 21's for bis and DC style forearm work.
Saturday & Sunday: OFF

 

[smshannon001]

what kind of cardio are you going to be doin?
HIIT?

 

[Distilled Water]

what kind of cardio are you going to be doin?
HIIT?

No way jose' walking for 30min at 10speed and 3.3speed. Probably 1st thing in the morning.

Then abs in the afternoon with the same cardio protocol following.

 

[Trauma1]

Welcome back DW!

 

[John Smeton]

welcome back bro. that is the best way to be huge. get big first then cut down, after you get the size your after

 

[Distilled Water]

Feels good to be back bros, thank you!

I on did shoulders yesterday. Some guys got in trouble on tuesday so I didnt know if were going to have to run extra sometime this week. Last week it was 5mi :jaw:

Shoulder workout was so-so. Stil babying my shoulder a little so Im really just focusing on contractions with a 2-3sec hold on the top.

Seated Lateral Raises
10x15
15x15
20x12
25x10

Rear Delt Cable Flys
10x15
20x12
30x10
20x12
10x15

Upright Rows
60x20
80x12
100x8
-SUPERSET-
Barebell Shrugs
135x20
185x12
225x10
(no straps )

Then a lot of internal/external/rc stuff.

Traps are sore 2day. I had a Big Mac yesterday and my stomach...well it feels like there's a baby in there :lol:

 

[John Smeton]

I always do rotator stuff before the workout. that makes the most sense to warm it up first to me

 

[Distilled Water]

Well I caught a touch of somthing so i didn't train on friday. I've just been trying to get 300gr of protein/day since. I didn't lose any weight so thats good. I went today but held back a little. I started out great them I started feeling a little weak.

Flat Bench
230x12
235x10
245x4

High-Incline Smith
185x15
205x12
225x8

Cable Flys Low-to-High Super sets
4sets 15,12,10,8

DC Chest Stretch w/ 35lb DB's

*Tried CG bench but felt a pinch in my shoulder so stoppped

Skull Crushers
75x15
85x12
95x10
105x8

Cable Kick Backs-Drop Set
30,25,20,15,10 (weight repped til failure)

 

[John Smeton]

Well I caught a touch of somthing so i didn't train on friday. I've just been trying to get 300gr of protein/day since. I didn't lose any weight so thats good. I went today but held back a little. I started out great them I started feeling a little weak.

Flat Bench
230x12
235x10
245x4

High-Incline Smith
185x15
205x12
225x8

Cable Flys Low-to-High Super sets
4sets 15,12,10,8

DC Chest Stretch w/ 35lb DB's

*Tried CG bench but felt a pinch in my shoulder so stoppped

Skull Crushers
75x15
85x12
95x10
105x8

Cable Kick Backs-Drop Set
30,25,20,15,10 (weight repped til failure)

nice strong numeros

 

[Steveoph]

Missed this, welcome back DW.

 

[Distilled Water]

Damn fellas. Im sick and really sick. I'm taken the rest of the week off just maken sure I get 400gr protein, 200gr carbs, and 75gr fat. DC eating style.

 

[Rugger]

Your body can digest 400 grams of protein?

 

[Distilled Water]

Your body can digest 400 grams of protein?

yes sir. I take digestive enzyme a few times/day. Ive noticed a lot more gains in LBM with the higher protein I do.

 

[Rugger]

What do you take?

 

[Distilled Water]

What do you take?

I take 1 MRM Digest All and 1 NOW Super Enzyme before each solid meal. Before I eat eggs I also take 1 NOW Betaine.

When I remember I take 1 NOW 8billion Acadophalis (SP?) each morning. I got them BOGO for $5. Once im out of those I'll get back on GUT Health.

 

[Distilled Water]

Well im back on it! I felt really good 2day and got after it.

Barebell Rows
135x15
155x12
185x10
225x8

CG T-Bar Row
135x12
160x10
180x6

Rack Chins
BWx15
BW+25x10
BW+35x8

Barebell Curls (DC STYLE)
65x10x4x3

Hammer Curls (DC STYLE)
40x7x3x2

DC Bicep Stretch

I'm really surprised with the weight I was moving 2day. I didn't really eat too much and got light headed as hell during my workout a few times.

I added LG Sciences SLIN to my protocol Monday, forgot to mention that. 2caps before breakfast and 2caps post workout.

Im taken next week kinda easy workout wise then hitting DC hard again since baseball will be totally done for about 8 weeks. I plan on putting on some serious size over the next 12 weeks. Im shooting for 15lbs total. 1lb of LBM/week and throw in some water weight for good measure

 

[Distilled Water]

just getting my weights down for DC training next monday. thats all my workouts will be this week. Being sick took a toll of strength a little but im sure it'll bounch back next monday. I did each exercise until I felt it getting tough then stopped. I prolly could muster 2 or 3 more reps on each

Flat BB Bench
225x6x3x1

Seated Behind the Head Smith Press
135x15x8x5

Reversge Grip Bench
135x15x6x4
-I finally got this move down, I can really feel it in my tri's

Then I did the DC stretch for each. I'll post my diet up here some time later this week as I am really happy at my results thus far with it.

I will also try and get pictures up but it's a rough week with midterms and scrimages...I'll try my best.

 

[Distilled Water]

Diet

Here's what I've been doing lateley. Im really impressed with it thus far.

On non workout days I take in carbs after cardio and before and after practice; 50gr at each time. Each sunday I've been doing a mini-carb load. I'll eat maybe 400gr carbs for the day and just sun 2 higher fat meals for a higher protein/carb meal.

Meal 1:
6whole eggs
1 scoop whey

Meal 2:
8oz lean ground beef
1/4 cup cheese
1TBS EVOO

Pre-Workout:
8-10oz Chicken
1/2 cup Brown Rice

Post Workout:
4 scoops Whey
50gr WMS
2 Packets Low-Sugar Oats

Post-Workout Meal
8-10oz Chicken
1/2 cup Brown Rice

Meal 6:
8oz lean ground beef
1/4 cup cheese
1TBS EVOO

Meal 7:
2scoops Casien
1TBS EVOO

Totals
Protein:400gr 40%
Carbs: 250gr 25%
Fat: 150gr 35%
Calories:~4,000

 

[MMAMONSTER19]

Nice log man like your routine pretty strict diet, i like it, best of luck to you im as well trying to bulk up so all the best for you, and i cant believe your body can take in 400gr of protein a day thats insane, but its whatever works for your body so go get it!!

 

[Distilled Water]

damn 2day suck'd! Started out GREAT then turn shitty quick. I got in 35min of fasted cardio then got in my whey and oats post cardio. Meals 2 and 3 were perfect. Got my pre practice meal in and we did our core work then it got bad.....real bad. We did Indian Runs for an hour strraight. No breaks so I probably ended up running close to 10miles.

As soon as practice was over we had study tables so I had to stop at MacDonalds and pick up 5 dbl cheese bugers (minus the cheese and add big mac sauce!) Its a cheap big mac and I suggest everyone whos bulking to add them in every now and again. That got me 125gr of protein and 150gr carbs that I desperately needed.

I just got another shake in with some EVOO. Hopefully 2maro will go better....im beat.

 

[metroba]

will be following. Good luck on your journey bro!

 

[Inarius]

subd

 

[drummaboyzl]

in.

(gotta make sure my competition doesn't get too far ahead of me)

best of luck!

 

[Chub]

subbed! Good luck

 

[Distilled Water]

Well today was also so-so. I was just lethargic the whole day. I started double dosing the last vial og my pGH I found monday and I didnt think it would have this kind of reaction......but maybe. Just a bad day I assume, not the pGH.

I re-vampd my diet a little after some help from some guys over at intense muscle. I know I know I complained about some happenings over there but I feel like the diet is nailed down.

I trained legs 2day and it was a day to figure out what weights I am going to use on my 3 exercises for hams/quads

Barebell Squat
275x6

Leg Press (narrow stance, heels hanging off the bottom)
6 plates each sidex8

Tip-Toe Smith Squat
235x8

Lying Leg Curl
12x10

Seated Leg Curl
110x12

Single Leg Curls
60x10

I did 2-3 sets before each of those final weights to get a feel then stopped about 2 before failure just to get an idea like I had been doing earlier in the week.

It was kinda tough after that long run yesterday but I pushed thru it. My joints hurt and muscles were a bit fatigued

 

[metroba]

baller workout man!

 

[pistonpump]

just stoppin by to support my homie

 

[Distilled Water]

Welp baseball is fist ****ing me right now. We had a 5hr practice 2day!!!! Then coach took us out to eat with a $20 limit, so I of course got steak. Diet hasn't been too bad just not getting in as much whole food as I wanted. I went thru 2 Met-RX bars at practice. Their protein plus ones I think, the oreo mud pie ones. :think:

I did abbs and cardio. Since I've droppd my carbs my abs are back to where they were. I've dropped like 1lb I think so there goes some of that water. I feel good though. 2maro is going to be another light day. Im going to get an idea for weights. I'll try and get some pics up this week, if not by next when baseball fizzles down.

 

[drummaboyzl]

Welp baseball is fist ****ing me right now.

let us know how it feels tomorow.

what position you play?

 

[Distilled Water]

let us know how it feels tomorow.

what position you play?

Well some arm troubles I've had on and off are finally catching up with me so right now Im the DH. I hope to be at 2B or CF when the spring season comes around.

I forgot to do back work 2dat :frustrate: I dont know why, I just didnt.

My shoulder felt a lot better than expected!

Flat BB bench
185lba13x5x4

Smith Behind the Neck Press
155lbs
11x4x2

Reverse Grip Smith Bench Press
185lbs
10x4x3

Got some good streching in

I changed up my carbs to just 2 meals post workout and here I am almost 23 hours post workout and still feel full, and mosty importantly, not bloated.

The school scale put me in at 191lbs. I dont know about that but I did get a little off the diet on saturday with a lot of sodium and little water. We'll see what its like at the end of the week but for now that will be my DC starting weight.

I dont really have a goal set for my end weight just that my waist stay under 32.5"

 

[Distilled Water]

I got in 40min of LI cardio 2day. 30min at 10% inclinre and 3 speed. The other 10min is walking to and from school.

I felt nasueas(sp?) 2day on and off :think: I have a Spike this morning before cardio but IDK.....weird. I may be pregnant as this is like the 4th or 5th day in a row ive felt this :lol:

 

[Distilled Water]

Well diet was great 2day until I was crunched for time by some bull **** at baseball 2day. Im ready to come to fistacuff's with my coach and this bull **** fall schedule. I had 4 double hambugers from MacDonalds. Those were my only carbs for the day so about 150 or so. Protein and fat were dead on for the day.

I just hate having to eat fast food but it's the only option I had, I had already gone for 4 hours without eating and I was starving like no other.

 

[metroba]

Lookin good bro!

 

[Inarius]

Well diet was great 2day until I was crunched for time by some bull **** at baseball 2day. Im ready to come to fistacuff's with my coach and this bull **** fall schedule. I had 4 double hambugers from MacDonalds. Those were my only carbs for the day so about 150 or so. Protein and fat were dead on for the day.

I just hate having to eat fast food but it's the only option I had, I had already gone for 4 hours without eating and I was starving like no other.

I love those hamburgers!

 

[Distilled Water]

Well I have a pulled or straind hip flexor and quad so I cant lift legs for 2 fcukn weeks. I have to go in for rehab everyday 1 hr before classes. It's garbage im pretty sure im fine but whatever gets me out of baseball running

No back, quad or ham work for 2 weeks :sad:

10/15
Barebell Curls
65lbs10x4x2

Pin Wheel Curls
40lbs9x4x3

Standing Calf Raise Machine
80lbs?x12 (10sec negative 5 sec stretch at bottom of each rep)

That was all. My bi's and forearms are always so sore after my DC workouts. Only time they ever get sore. I hope that will yeild some major growth :head:

 

[drummaboyzl]

hey DW....walked into smoothie factory after my workout and the owner (raymon) had gotten one of your products in and was like this is badass and i was like....i know several of their reps and he was like naw their new....i was like dude. i know them lol

 

[mmorpheuss]

I always do rotator stuff before the workout. that makes the most sense to warm it up first to me

I understand that works for you, but please be careful and cautious not to do too much.

George Turner likened starting a workout with rotator cuff weight work to loosening the lugnuts on your tires before you drive your car.

 

[Distilled Water]

hey DW....walked into smoothie factory after my workout and the owner (raymon) had gotten one of your products in and was like this is badass and i was like....i know several of their reps and he was like naw their new....i was like dude. i know them lol

:lol: good stuff bro

 

[Distilled Water]

Good workout 2day.

Incline Smith Press
245lbs10x4x2

Seated DB Overhead Press
60lbs13x6x3

EZ Bar Skull Crushers
85lbs16x7x4

Lat Pull Down
120lbs?10x5x3

Deadlifts
225x8
*I didnt have my straps and I lost my grip on the 8th rep. I could have gotten 12+. Hip Flexor feels fine

Got in some good stretching and I feel HUUUUUUOOOGE :bb3:

 

[Distilled Water]

Update

This just in......

!!!!FALL BALL IS OVER!!!!​

:dance: :dance: :dance:​

 

[rolandajoint]

im in. awesome workouts so far man. keep it up!

 

[Distilled Water]

My legs are jello!

CG Preacher Curls
95lbsx8x3x1

DB Hammer Curls
40lbs10x4x3

Seated Calf Raise
8platesx12reps

Machine Lying Leg Curl
12plates9x4x2

Low stance leg press
540x12
*3-5min rest
360x20

*Both leg press weights were kinda easy I probably could have pushed out a few more reps on each but with my injury I figured I'd take it easy. I'm looking for 1,000lb for 6reps by the end of this bad boy :run:

I feel great now that I have a workout partner.

 

[drummaboyzl]

speaking of jello.....*cue McCain reference*

"...picking one of Senator Obama's is like nailing jello to a wall and hoping it sticks."

 

[Distilled Water]

Workout A3

Flat DB Bench
100lbs10x4x3

Up-Right Rows
95lbs12x6x4

CG Smith Bench
185lbs13x6x4

Lat PullDown Behind
100 8x5x4

Rack Smith Deads
405x10

Well I'm kinda pissed because my weight room doesnt have any heavier DB's than 100lbs so Im going to need a new chest exercise :think: Oh and theres no decline stuff either.

Upright rows started to hurt my shoulders im going to sub those also.

Real real happy about the rack deads. It was on the smith machine but still.....I can;'t believe I moved that much weight.

 

[papapumpsd]

My legs are jello!

CG Preacher Curls
95lbsx8x3x1

DB Hammer Curls
40lbs10x4x3

Seated Calf Raise
8platesx12reps

Machine Lying Leg Curl
12plates9x4x2

Low stance leg press
540x12
*3-5min rest
360x20

*Both leg press weights were kinda easy I probably could have pushed out a few more reps on each but with my injury I figured I'd take it easy. I'm looking for 1,000lb for 6reps by the end of this bad boy :run:

I feel great now that I have a workout partner.

Lemme know when you hit that 1k on leg press son! I hit 810 (9pps) for 12 last press session. Felt pretty good. My widowmaker 20 was 610 That was ROUGH!

 

[Distilled Water]

Lemme know when you hit that 1k on leg press son! I hit 810 (9pps) for 12 last press session. Felt pretty good. My widowmaker 20 was 610 That was ROUGH!

Nice! 1k is right around the corner for you.

I got 100% clearence 2day to resume regular activity so next go around means balls to the wall!

 

[Frank Reynolds]

Flat DB Bench
100lbs10x4x3



Well I'm kinda pissed because my weight room doesnt have any heavier DB's than 100lbs so Im going to need a new chest exercise :think: Oh and theres no decline stuff either.

Dumbells should be done 20-30rp, so you still got quite a bit of room.

100's for 17rp is pretty damn good bro.

 

[Distilled Water]

Dumbells should be done 20-30rp, so you still got quite a bit of room.

100's for 17rp is pretty damn good bro.

Really? I thought it was just shoulder stuff :think:

Damn so many DC rules but either way COOL!!!! buys me another workout or so.

Thanks for the head up Imprez!

 

[Frank Reynolds]

Really? I thought it was just shoulder stuff :think:

Damn so many DC rules but either way COOL!!!! buys me another workout or so.

Thanks for the head up Imprez!

No prob..

If you ride the 100's up to 30 rp, that should buy you some significant time.

Honestly i have noticed my best results with the 15-25Rp range. When i go too low(11-15) my blasts don't last long. When i keep my RP range between 15-25(usually more like 20-25) my blasts last a longer period, and i can make very steady progress.

There are rules, but there is also allot of learning your body involved, and what works best for you.

Keep up the good work!

 

[papapumpsd]

Dumbells should be done 20-30rp, so you still got quite a bit of room.

100's for 17rp is pretty damn good bro.

Yep, 20-30 RP dewd. I shoot for the upper-end. I just did DB presses last week? ..or was it this last Monday? Ehh, whatever..anyways, I hit the upper-end so now I'll jump up 5lbs ea. DB.

I have room to grow in my gym. We have 140s I think I'm working the 120s next week.