Nabisco's Unnatural Transformation (PP/Epi/Form TD STACK)
- 07-23-2007, 11:35 AM
Just throwing this out there -- check into some of Doggcrapp's training principles to get you over those plateaus. DC stretches on my last set or two seem to help get me over those hurdles. Between cissus / and DC stretches I have been able to get my 235lb max bench (with pain) up to 275lbs (without.)
STREATCH and you body will thank you.
I am really thinking about diving into just a DC style workout when I do an epi cycle. That will definately be a shock to my system compared to how I lift now...
Keep the log rolling Nabisco - great reading so far!!!
- 07-23-2007, 12:28 PM
07-23-2007, 06:17 PM
07-23-2007, 06:22 PM
07-23-2007, 06:23 PM
DC training is legit and one of my personal favs to do.... not for the weak of heart as the rep/rest scheme is intense, not to mention the stretching.
~ Nothing can kill the Grimace!!
07-23-2007, 06:25 PM
07-23-2007, 06:35 PM
Well I have bad news gentlemen. I weighed in today at 186, which is only +3.0 lbs from when I started two weeks ago and I can't even attribute that to solid gain. I mean ****, I've fluctuated more than 3 lbs between two days before. So I'm trying to figure out what is going on...and I've come to the conclusion that PumpingIron was correct. I feel that I must be overtraining. My last cycle of PP was in college, and I ate what I wanted probably 3 times a day if that. I'd eat 1200-1600 calories in one meal (dining hall food), and I gained 12lbs and leaned out incredibly. Now I'm eating 7 times a day, getting 400+ grams of protein, a good amount of carbs, and only healthy fats and look at me...no where. I've made some smaller strength gains, but the size just isn't there to back it up. I got so depressed about this during my lift, I cut it short. My solution for now...lifting only 3 times a week (MWF). Same program, since its got the compound exercises, but see how that treats the weight gain. I'm hoping that I'll see a sharp increase in weight by next monday, with the reduction in lifting days. Anyone feel free to toss your 2c in here. I'm very open to some ideas, programs, anything to increase size.
DB Bench Press
60x10, 60x8, 85x4, Now my working sets 95x6, 95x2, 60x10 (w/ 5s negatives)
DB Incline Press
60x8, 60x8, 60x5 (Was wasted from bench)
Flat DB Flys
30x12, 40x8, 40x6
13, 10, 7, 6, 5, 4
Seated Cable Rows
120x10, 170x8, 180x8, 200x8
Cut out deadlifts...tossed some half-hearted abs in there.
Dosed 40mg Form TD this morning and 40mg Form TD this evening. Dosed 30mg PP spread throughout the day, and 10mg Epi this morning. Other than that, all supplement dosing has stayed the same. I just have to remember that most people, including myself!, don't see large weight gains until the third and fourth week. I know what you're thinking because Im thinking it too. Shut your hole you pansy and lift some heavy damn weight.
07-23-2007, 06:36 PM
I have read up on the DC Training program and it seems reasonable. I've just never tried to develop a plan based off of it. If anyone would be willing to offer some help/advice on gearing a good DC program to gain some solid mass, Im all ears.
07-23-2007, 06:38 PM
On another note...I've really gotten the anabolic sh1ts for the past few days. I'm just trying to figure out how to stop it...
07-23-2007, 07:00 PM
07-23-2007, 07:50 PM
I'm gonna try to tough out the whole ****s thing for a while. Since I just ordered from NP . But if my body can't handle it, then Gut Health it is. I'm going to try to eat a little less clean, just to try to pack on the pounds. Add in a lot more red meat, maybe some less than perfect carbs and increase my veggie intake, which is never where it should be. That, combined with less volume should do the trick I hope.
07-23-2007, 08:20 PM
07-24-2007, 08:15 AM
I'm about to start a true DC program next week...heres my plan:
2 On, 1 Off
2-4 warmup sets, 1 Working Set: Rest-Pause(3) to failure
Incline Smith Press
BB Military Press
CG Smith Bench Press
Deadlift to Shrug
Flat DB Press
Smith Military Press (Behind Head)
Wide Grip Pullups
Decline Smith Press
DB Military Press
Rev. Grip Pulldowns
Reverse Preachers Curls
Leg Press Calves
Seated Leg Curls
Smith Standing Calf Raises
Alt. DB Curls
BB Wrist Curls
Seated Calf Raises
Sumo Leg Press
Smith Machine Hack Squat
The only alterations I've made is that I really wanted some added direct trap work, so I added a shrug movement to deads on day 1a and replaced a wrist exercise with shrugs on day 2b.
07-24-2007, 08:25 AM
I think my biggest issue is the rest-pause idea. From what I read you're just reracking the weight and just taking 12-15 deep breaths and then banging out the next couple, and then repeating again to get the (3) rest-pause sets in your 1 working set. Its definitely a different style of training that I'm interested in trying out. And I take it the idea is to go 100% intensity on your one working set on each of the exercises during your workout, right? So for each exercise, you're getting 2-4 warmup sets, then your one working set thats a (3) rest-pause set. You don't see a problem with a 2 on, 1off, 2on, 2 off rotation?
07-24-2007, 08:38 AM
I'm in the process of putting together a DC-style training regiment. Here are my few main problems.
1) Only calf workout I can get at the gym is standing machine calf raises. The seated calf machine is a broken piece of sh1t from 1920. Any suggestions?
2) My broke ass gym doesn't have a leg press. I've never been in a gym that doesn't have a leg press until this one, but there it is. Takes a lot of strong leg movements out of the picture.
So I need to find some extra calf exercises and some extra leg exercises past the squats, sldls, leg ext, leg curls that I already do.
07-24-2007, 08:47 AM
Barbell calf raises, dumbell calf raises, incline dumbell calf raises(good stretch... just balance yourself on the end of a platform of some sort, go all the way down past parallel and back to the top at full flex and hold for 3secs or so). Vary the foot stance to isolate certain parts of the calf, i.e toes pointed in for outer, toes pointed out for inner.
Try some step ups, dumbell lunges, and 1 legged squats and leg extensions for some variety.
~ Nothing can kill the Grimace!!
07-24-2007, 08:49 AM
07-24-2007, 10:20 AM
Metroba I see PI beat me to the punch - a google search will also pull up several more DC articles -- specifically the folks over at IntenseMuscle.com have a DOGG POUND spot on their forum that stays pretty active - good reading.
Nabisco if you are feeling you need more leg work (no leg press machine) then try a pre-exhaustion 10-15min plyo routine - nothing too taxing but just enough to get the burn going. Everytime I have done this before I do squats my legs feel like they are gonna explode.
Plyometrics (jump training) is def an ass kicker !!!!! Again anything to shock the system to get it going is a good thing.
Keep the log rolling
07-24-2007, 10:25 AM
PI I forgot to ask -- your W/O goes 1a-1b-off and so on? I really like this routine and think I will use it for my last 6-7weeks I have on the EVO stack - changed just a few things to fit the equipment I have available but other than that it looks to be a fresh change.
All PumpingIron heh
Now back to our regularly scheduled log...
07-24-2007, 10:37 AM
You must spread some Reputation around before giving it to PumpingIron again.
You must spread some Reputation around before giving it to Deftek again.
07-24-2007, 10:41 AM
07-24-2007, 10:45 AM
07-24-2007, 10:48 AM
Now, I'm not trying to be an expert here, I'm pretty just parrotting a lot Dante's posts and articles.
07-24-2007, 10:52 AM
07-24-2007, 10:54 AM
07-24-2007, 11:12 AM
Not a problem guys, any discussion is welcome. I'm very interested in DC style training myself, so you guys have all been a big help.
And PumpingIron, my gym has one smith machine (bb on a track, right?). Just no ordinary leg press machines.
I've got a little story to share real quick. The gym I belong to in really a "Welness Center", i.e. an old person's gym run by the hospital. I signed up there because the Gold's here closed (and stole $200 worth of my membership money the pricks!), because I wanted to be able to focus without a bunch of huge loud hardcore juicers yelling during each of their sets. So I'm one of the larger guys at my gym (sad as Im not even 190), but there is this one guy and his "crew" that I run into every now and then if I hit the gym earlier than normal. He's late 30's, but he's probably 230ish and c0ck diesel. So are most of his buddies, I'd say they're all 200+. Well they were doing chest and so was I. They were using the 90lb DBs for incline press, and I asked them when they were going to be done with them so I could use them. And the dude just looks me up and down like he didn't believe me, and told me a few sets. I said cool, no big deal I'll just get in another light set for warmup until you're done. Now mind you they are doing like 2 inch reps because they're all doing weight that they can't handle for a full range of motion. So this c0ck diesel mother ****er gets smart with me and says "Well if you can get 90s why dont you just man up and use the 95s". So of course, the beast within roars to life, I looked up at him and said sure. Picked up the 95s, walked over to the bench sat down, laid down and pounded out 6 unassisted with a full range of motion, I mean DBs down to touching my chest rull squeeze. Then dropped the weights and sat back up. He just sat there with his mouth open wondering how the hell some scrawny white kid could hit that weight. I've always wanted to shut up those cocky punks, but I've never been strong enough. Well thank you Phera.
By the way, that c0ck diesel mother ****er I was telling you about in that story. Is the personal trainer at my gym. Yet he isn't telling his boys to use good form? I wouldn't want to use him as my trainer.
07-24-2007, 11:29 AM
most trainers are douchebags...one at my gym trains this cute girl and made her run so long on a treadmill after shed been complaining for a long time, that she ended up with 3 stress fractures..
as far as the smith machine goes, hack squats are cool, and for calves, get a box and do some good calf raises with different foot positioning.
also...you can do db or bb lunges
07-24-2007, 12:38 PM
07-24-2007, 12:48 PM
07-24-2007, 09:12 PM
Skipped out on my workout today. Will hit shoulders/arms tomorrow. I loaded up calorie-wise today. I'm working out a 4 day/week DC style regiment to start next week, once Im completely on the Epistane based off of PumpingIron's setup. I'm just going to keep pounding the calories...and I've made the decision to steer away from the completely clean calories and just make sure I hit 4000/day. Now don't get me wrong...Im not eating trash food, Im just not limiting myself to chicken, turkey, and fish anymore. Im adding some leaner ground beef, a lot more peanut butter, and such. I want the size and weight that come with being on cycle.
Overall, feeling good and solid so far moving into my third week of cycle. Strength gains have been pretty outstanding even though not up to what I was hoping for. Libido is still all there, as I will prove to a lucky lady that Im taking out later this week. Mood is ALL over the place...one minute Im pissed the next minute Im happy, although things have been all over the place in the past couple of weeks in my life too. I'll keep an eye on it.
Other than that, joints are healing up nicely with the Incarnate, although I'm nearly out. Once that runs out I'll sub in USPs Super Cissus Rx.
The Poseidon has really kept me good an hydrated as well as really kept my skin VERY clear and VERY hydrated. My skin never dries out under the Form TD due to the Poseidon, and I find that I don't need to apply moisturizer as much as I used to because I do tend to get dry skin showering twice a day.
So far so good. I'll keep you guys updated and appreciate all the help so far.
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