Nabisco's Unnatural Transformation (PP/Epi/Form TD STACK)
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
i am going to tell you the same thing i told celc. the form will keep you lean. if you have to add carbs to keep your cals up go for it.:squat:
Originally Posted by Nabisco
07-24-2007 08:15 AM
Beelzebub and Ubiquitous both have semi-DC logs going over in the training forum.
Originally Posted by Nabisco
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
You're gym doesn't have a smith machine?
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
Originally Posted by DefTek
1a, 1b, off, 2a, 2b, off, 3a, 3b, off, repeat.
07-24-2007 10:45 AM
How many weeks at a time are you doing this?
Originally Posted by PumpingIron
07-24-2007 10:48 AM
Atleast 6 months. One of the cool concepts in DC training is that once you reach a plateau for a certain exercise you are supposed to swap it out for another targeting the same muscle group and so on...so potential for growth and strength will always be there.
Originally Posted by metroba
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
thanks. Im going to look more into this. Im very intersted.
Originally Posted by PumpingIron
07-24-2007 10:54 AM
look into beelzebub's version too...good stuff.
...sorry Nabisco, for the hijack.
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
wow lets beat him up and steal the girl heck she cant run away from us haha
Originally Posted by PumpingIron
07-24-2007 12:48 PM
She's a nice girl, her bf is actually a nat. bber.
Originally Posted by nycste
Thats not to say I wouldn't "beat that punani up" as piston pump would put it...but probably only if she intiated it.
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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