Operation Swole Gheneration, Contest prep lift off!!

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  1. Operation Swole Gheneration, Contest prep lift off!!


    So it begins...

    Supp schedule

    6AM 5-7 pumps Ghenerate 2 Powerfull 5 days on
    1 OEP 2 Vat Attack, Eviscerate
    6:30 AM 2 Glycobol
    6:45 AM 2 Testopro 2 Stoked with breakfast

    11m 1 OEP weeks 5-8
    11:45 1 AP on carb days
    Noon 1 Testopro weeks 3-4 2 weeks 5-8

    4:00 pm 1 OEP 2 Vat Attack
    4:45 pm 2 Glycobol + 1 AP on high carb days
    5:00 pm 2 Testopro 2 Stoked with supper
    7:00 pm 5-7 sprays Ghenerate 3 Powerfull wd 5 days on
    10:00 pm 5-7 sprays Ghenerate 2 Powerfull 5 days on nwd - Eviscerate

    I only have a couple weeks of Powerfull left at which time I will switch to PGH. I was planning on I-GH-1 but the deal I got did not include it. I had to order of Ebay as I am from Canada.

    Diet will be a macronutrient cycle averaging 2700 calories per day. (attached image)


    Will be using DC training

    A1
    Chest Incline bench press 15-25 (30 sec static then stretch)
    Shoulders Military seated 15-30 (30 sec static then stretch)
    Triceps Decline close grip bench 15-30 (no static stretches)
    Back Width Cable Pullover 15-25 ( 20 sec static)
    Back Thickness Dead Lifts SS 20 (back stretches)

    A2
    Biceps BB Curl 15-30 (30 sec static)
    Forearms Reverse curl SS 20 (bicep stretches)
    Calves Seated Calf Raise SS 12 (20 second negatives)
    Hams Lying Leg Curls 15-25
    Quads Squats SS 20 ( stretches for hams quads)

    B1
    Chest Decline DB Bench 15-25 (30 sec static)
    Shoulders Push press 15-30 (30 sec static then stretch)
    Triceps Decline Triceps Extension 20-30 (no static stretches)
    Back Width Lat pull downs 15-25 ( 20 sec static)
    Back Thickness Bent over rows SS 20 (back stretches)

    B2
    Biceps Preacher Curls 15-30 (30 sec static)
    Forearms Wrist curls SS 20 (bicep stretches)
    Calves Standing Calf raise SS 12 (20 second negatives)
    Hams SLDL 15-25
    Quads leg press, SS 20 ( stretches for hams quads)

    C1
    Chest Incline flies 15-25 (30 sec static then stretch)
    Shoulders Lateral raise 15-25 (30 sec static then stretch)
    Triceps rope press down 15-25 (no static stretches)
    Back Width behind head pull downs 15-25 ( 20 sec static)
    Back Thickness Tbar Rows 12-15 (back stretches)

    C2
    Biceps Cable Curl 15-25 (30 sec static)
    Forearms DB Hammer Curl 20-30 (bicep stretches)
    Calves Lever Calf raise 10-12 (20 second negatives)
    Hams DB leg curl 15-25
    Quads Barbell Hack Squats SS 20( stretches for hams quads)

    Let the games begin!!
    Unremarkable is no way to go through life... Doug

  2. The dreaded before pics


    These are about the worst pics I could imagine, my wife is the worlds worst photographer, rest asured I look a lot better than these indicate but they are before pics so what the hey...

    Legs are a pleasant surprise, not my best feature usually but that may change...



    Calves are always a strong suit



    Back is getting there...




    The front shot is very poor lighting and here is where we had a tough time getting a good representation of how I really look but it's a before pic like I said, it's not supposed to look that good...



    There you have it, some damage done over the holidays but not too much...I am in the mid 230's and need to lose about 25-30 lbs in 20 weeks. Now the supss I am using are very good at helping me to maintain mass so it may be more like 20 but we'll see. All in all I am in good shape...
    Unremarkable is no way to go through life... Doug
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  3. Reserved for after pics in March... 8-9 weeks in....
    Unremarkable is no way to go through life... Doug

  4. Looking massive bubba. Time to shred it all up now!!!

    Welcome to the wonderful world of DC as well. You're gonna love the recuperation from such a routine. I suspect that you have done lots of volume training in the past. This will be a nice change. Knowing that you have just that 1 big set after your warm-ups to pour your heart and soul into makes a big difference. When we use a lot of volume with lots of sets, it's hard not to hold back just a little for the upcoming sets. Even if this due to the subconcious, it's still prevalent.

    Now go kill that cold steel Dee-Dubya!!!!


    It's time to kick some royal
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

    "Ye are gods, and all of you are children of the most High."

  5. Quote Originally Posted by thundergod View Post
    Looking massive bubba. Time to shred it all up now!!!

    Welcome to the wonderful world of DC as well. You're gonna love the recuperation from such a routine. I suspect that you have done lots of volume training in the past. This will be a nice change. Knowing that you have just that 1 big set after your warm-ups to pour your heart and soul into makes a big difference. When we use a lot of volume with lots of sets, it's hard not to hold back just a little for the upcoming sets. Even if this due to the subconcious, it's still prevalent.

    Now go kill that cold steel Dee-Dubya!!!!


    It's time to kick some royal
    I am actually leaner than those pics indicate so getting shredded should be quite managable. I have never been this fit 20 weeks out from a comp before so I expect big improvements.

    Yah DC training seems like a nice change, I did some crusing last week to check it out. I will have to grow into it a bit at first but that goes without saying.
    Unremarkable is no way to go through life... Doug
    •   
       


  6. DC training, I once considered it. Don't have the time now, but looking forward to see how that treats you.

  7. Quote Originally Posted by Steveoph View Post
    DC training, I once considered it. Don't have the time now, but looking forward to see how that treats you.
    Welcome Steve.. by the looks of it DC training is much less time consuming than other routines. Setting it up takes time though.
    Unremarkable is no way to go through life... Doug

  8. Woot this bad boy is going I am in!!!
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  9. In for the ride DW, it is going to be fun. I have a feeling you are gonna love DC. The log book mentallity in it gets you more amped about lifting than you thought you would. That aspect alone will go with ime in all my training. Well except HST that is methodical weight increases not animalistic desire not to be defeated by log book drive. You will love the challenge and the recovery time. I cant wait to see how the SWOLE stack and GHen treats you.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  10. In for the win DW!! Those arms look massive. I think DC training is less time consuming. Couple warm ups and then the carnage set, stretch and move on. Like Kleen said, the recovery time does a mature(older) lifter some good. Nice supplement stack champ.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  11. i'm in.

    Definitely second guessing if I should have went with Eviscerate!!

  12. Quote Originally Posted by pembroke3355 View Post
    Woot this bad boy is going I am in!!!
    Yep time to let her rip!!
    Unremarkable is no way to go through life... Doug

  13. Quote Originally Posted by MrKleen73 View Post
    In for the ride DW, it is going to be fun. I have a feeling you are gonna love DC. The log book mentallity in it gets you more amped about lifting than you thought you would. That aspect alone will go with ime in all my training. Well except HST that is methodical weight increases not animalistic desire not to be defeated by log book drive. You will love the challenge and the recovery time. I cant wait to see how the SWOLE stack and GHen treats you.
    Like to hear that about recovery ... old fugger like me can use all he can get...
    Unremarkable is no way to go through life... Doug

  14. Quote Originally Posted by AZMIDLYF View Post
    In for the win DW!! Those arms look massive. I think DC training is less time consuming. Couple warm ups and then the carnage set, stretch and move on. Like Kleen said, the recovery time does a mature(older) lifter some good. Nice supplement stack champ.
    Thanks man .. the guns are holding at 18.5 I should be able to keep them around 18" which is about 1 inch bigger than last time.
    Unremarkable is no way to go through life... Doug

  15. Quote Originally Posted by carpee View Post
    i'm in.

    Definitely second guessing if I should have went with Eviscerate!!
    I have to hit spot reduction with everything I have, the real battle for guys like me is skin and fat deposits. I can do the work... I like the pain, I can still rock the joint but there are other realities to contend with.
    Unremarkable is no way to go through life... Doug

  16. I is IN IT!
    DISCLAIMER: Anything that I post on this forum should not be taken as medical advice. Consult your doctor before starting new diets, supplements, training protocols, and/or if you have any concerns about your health.

  17. Quote Originally Posted by GoHardOrGoHme View Post
    I is IN IT!
    looking huge in that new avy!!!

  18. Quote Originally Posted by GoHardOrGoHme View Post
    I is IN IT!
    Hey yah the arms are looking big...
    Unremarkable is no way to go through life... Doug

  19. Goodluck man, let me know how that DC training goes as i'm considering trying it. Can't wait to see those after pics

  20. subbed....can't wait to watch your results. I'll be firing my log up in the next few days so we'll have to compare thoughts on the swole stack.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  21. Quote Originally Posted by punthra View Post
    subbed....can't wait to watch your results. I'll be firing my log up in the next few days so we'll have to compare thoughts on the swole stack.
    Yah make sure I get the link soon as yours is up...
    Unremarkable is no way to go through life... Doug

  22. I am excited on this one DW, I can't wait to see you to smash through some DC workouts your strength is going to friggin go through the roof!!!!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  23. Quote Originally Posted by MrKleen73 View Post
    I am excited on this one DW, I can't wait to see you to smash through some DC workouts your strength is going to friggin go through the roof!!!!
    I already had a pretty positive experience with widowmaker deads... I almost upchucked but got 275 with 2 breaks 12 5 and 3... I coulld have goine all the way but my lungs wouldn't let me. Very, very close to losing my cookies. I will have to get accustomed to this again.
    Unremarkable is no way to go through life... Doug

  24. Quote Originally Posted by DreamWeaver View Post
    I already had a pretty positive experience with widowmaker deads... I almost upchucked but got 275 with 2 breaks 12 5 and 3... I coulld have goine all the way but my lungs wouldn't let me. Very, very close to losing my cookies. I will have to get accustomed to this again.
    Nice work! The dead lifts are supposed to be 2 straight sets like 6-9 then 9-12 being a back thickness exercise. I kept forgetting not to rest pause my back thickness stuff too however some of the supported rows I don't see any issue with doing that way.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  25. In for the long run Bro!
    RcB Since 09-06-2011 20:55 EST, Post 49

  26. Late but here.

  27. Quote Originally Posted by MrKleen73 View Post
    Nice work! The dead lifts are supposed to be 2 straight sets like 6-9 then 9-12 being a back thickness exercise. I kept forgetting not to rest pause my back thickness stuff too however some of the supported rows I don't see any issue with doing that way.
    Oops.. I don't get it though do you reduce the weight on the second set? I thought there was something off about this.
    Unremarkable is no way to go through life... Doug

  28. Quote Originally Posted by stxnas View Post
    In for the long run Bro!
    Great good to have you...
    Unremarkable is no way to go through life... Doug

  29. Quote Originally Posted by Kristofer68SS View Post
    Late but here.
    Not late just started yesterday...

    My first DC workout was quite good, like I have said I will be growing into this workout as I won't risk injury.

    Incline bench 185 13-7-4 = 24 will go up next time to 205, shoulder is starting to hold up better. I might actually see some bigger weight like mid 200's before I'm done.

    Seated military 135 8-5-2 I was a bit disapointed with this, I used to be so strong at this exercise. I remember doing 245 for 4 reps back in the day.

    Decline Close grip - 185 It was like 21-23 total reps don't remember, should be able to go up on this as well.

    Cable pull overs 90 for 21 reps I believe

    Deads 20 X 275 with short pauses after 12 and 17 reps, guess this was not supposed to be a widowmaker so I will crank it up a notch to 315 do 6-9 reps and a second at 295 for 9-12... will be seeing good increases in this exercise wait and see...
    Unremarkable is no way to go through life... Doug

  30. Late but subbed for sure. Hit it hard DW!
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