Rodja's XF/DCP Experience

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  1. Rodja is "Back to Basics" with DCP and X-factor


    To get a solid grasp of what my training entails and my progress the last few months, here is my training log:
    My training/supps leading to 155

    Now, for the task at hand. I want to thank MN, RPN, and Jjohn for this opportunity. I have wanted to try XF for a while now and I have finally gotten the chance. I haven't received the goods, yet, but I wanted to get this log up. DCP dose depends on amount I receive, but XF will be run at the recommended 4 caps/day.

    Other supps:
    Xtend-20g pre/peri WO
    SuperCarb-25g peri WO
    Poseidon-2 scoops pre/peri WO
    Egg/MPI-40-60g/day
    Leucine-5g pre/peri WO
    Napalm (rotated in and out)-2 squirts, 2x/day
    Forskolin-75mg daily
    BA-5g pre/peri WO

    I am beginning to increase my workload, so I am hoping the XF will help with strength and reduce catabolism, while the DCP helps to lean me out. I will post measurements and pics on Monday (gasp, Rodja's gonna show his face).
    M.Ed. Ex Phys



  2. Nice. I'm in.

  3. Serious athlete and good logger. Subbed.
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  4. Quote Originally Posted by Rodja View Post
    T (gasp, Rodja's gonna show his face).
    :bb2:

  5. I took caliper measurements the other day and my results were: 8mm abdomen, 8mm thigh, 6mm pectoral. My BF% based off this is around 8%, but I really doubt the accuracy of this measurement. That being said, it is one of the parameters I will be using to gauge progress.
    M.Ed. Ex Phys


  6. Following.

  7. good luck

  8. Starting pics.

    *note* I am very flat from not eating enough yesterday due to training




    M.Ed. Ex Phys


  9. :bb3: subbed
    NSCA - CSCS

  10. 2/4-Chest, Back, Biceps
    Dips-BW+80x6, BW+90x6 (PR)
    BB Rows-225x12, 275x10
    Incline DB Press-70x10, 75x8
    Pull-Ups-3xBWx8
    BB Curls-2x95x8
    Facepulls-3x100x15

    Ran 2 miles 13.5 minutes
    60 minutes sparring with takedowns
    M.Ed. Ex Phys


  11. dang good luck on this man...im real interested in the results as ive run both separate....and dang ur legs are lookin pretty mad swole
  12. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by Rodja View Post
    I took caliper measurements the other day and my results were: 8mm abdomen, 8mm thigh, 6mm pectoral.
    I officially hate you.
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  13. Quote Originally Posted by bolt10 View Post
    dang good luck on this man...im real interested in the results as ive run both separate....and dang ur legs are lookin pretty mad swole
    Thanks, they are from years of hard training and good genetics, but I really don't train them like I do my other muscles.
    M.Ed. Ex Phys


  14. Quote Originally Posted by Rodja View Post
    Thanks, they are from years of hard training and good genetics, but I really don't train them like I do my other muscles.
    when you were a bodybuilder, did you do a lot of high rep sets for your legs?

  15. Quote Originally Posted by Rodja View Post
    Thanks, they are from years of hard training and good genetics, but I really don't train them like I do my other muscles.
    yea im kinda in the same boat...early hard leg training for football has gifted me with some good quads. u got any measurements on em? anyways ill be following this log closely

  16. Quote Originally Posted by RoidRageX10 View Post
    when you were a bodybuilder, did you do a lot of high rep sets for your legs?
    No, I trained in the 8-10 range, except on squats and walking lunges. Volume was 12 sets for quads, 9 for hams. My routine used to be:
    Quads-squats, unilateral LP, front squats, leg extensions
    Hams-SLDL, walking lunges, lying leg curls

    At their peak, they were slightly over 30" and I weighed around 210 at 5'10".
    M.Ed. Ex Phys


  17. Quote Originally Posted by Rodja View Post
    No, I trained in the 8-10 range, except on squats and walking lunges. Volume was 12 sets for quads, 9 for hams. My routine used to be:
    Quads-squats, unilateral LP, front squats, leg extensions
    Hams-SLDL, walking lunges, lying leg curls

    At their peak, they were slightly over 30" and I weighed around 210 at 5'10".
    nice nice well srry to derail this so ill just sit back and watch now lol

  18. 2/5-Legs
    Unilateral LP-3x(4 plates+10)x10 (45 sec rest)
    SLDL-3x205x6 (30 sec rest)
    Walking DB Lunges-3x50x10

    Left Patella tendon is tender and has been nagging for a while, so I didn't squat today.

    15 minutes bag drills
    M.Ed. Ex Phys


  19. I also want to point out that I have NOT begun taking the XF/DCP.
    M.Ed. Ex Phys


  20. Impressive build Rodja.

    Question: How does one get into MMA? and is it too late 21+ would you say?

  21. Quote Originally Posted by Eject View Post
    Impressive build Rodja.

    Question: How does one get into MMA? and is it too late 21+ would you say?
    Getting into MMA just requires you to start training at an MMA gym and 21 is not too late to start. I didn't start training until I was 21.
    M.Ed. Ex Phys

  22. Never enough
    EasyEJL's Avatar

    Do you have any pics of when you were at your high weight?
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  23. Quote Originally Posted by EasyEJL View Post
    Do you have any pics of when you were at your high weight?
    I think the ex-GF does, but I do not speak with her any more. I was about 35 lbs heavier than my current weight, but most of the mass was in my thighs/glutes and my gut.
    M.Ed. Ex Phys


  24. It's about time you lost some weight, fatty.

  25. Quote Originally Posted by Dancebot 2000 View Post
    It's about time you lost some weight, fatty.
    I know, I know...
    M.Ed. Ex Phys


  26. 2/7-Chest, Back
    Dynamic BP-5x125x5 (15 secs rest)
    Pull-Up/Dips-3xBWx8/3xBWx12
    DB Rows-2x100x15
    Rear Flys-40x12

    5 miles running

    2/9-Delts, Traps, Triceps
    Clean and Press-155x6, 165x6 (PR)
    Close Grip BP-185x5
    Side Laterals/Shrugs-1x35x12, 2x40x10/3x95x12
    Overhead Extensions-2x85x10
    Pressdowns-2x160x12
    Cable Laterals/Front Raises-2x30x12/30x10
    Trunk Rotations/Hypers-3x60x12/3xBWx15

    15 mins bag drills/GnP drills
    20 mins elliptical (282.3 kcals)
    M.Ed. Ex Phys


  27. 2/11-Chest, Back, Biceps
    BB Rows-245x12, 255x10, 275x8
    Flat BP-185x5, 185x4
    Pull-Ups-3xBWx8
    Incline DB Press-2x75x6
    Cable Rows-2x180x12
    BB Curls-95x8, 105x6+3
    DB Flys-35x12, 40x12
    Facepulls-3x100x15
    Preacher Curls-2x75x10

    Outstanding pump and focus, looking forward to getting in my cycle.

    I am also debating about whether to use this stack for a cut or a recomp, but, regardless, I will be keeping a clean diet, but the total kcals are TBD.
    M.Ed. Ex Phys


  28. 2/12-Legs
    SLDL-205x10, 215x10, 225x8
    Unilateral LP-3x(3plates/side)x10
    Walking DB Lunges-3x50'sx10
    Step-Ups*-3x10
    Standing Calf Raises-200x12, 225x12
    *done with a 5kg medicine ball overhead and then with a knee-up at the top while bringing the medicine ball to meet my knee-up

    Stretching

    Ran 6 miles
    20 mins bag drills

    I think I did too much stretching in my hamstrings because they are very tender and felt something pop near the glute/ham tie-in. Not sure if it was the muscle, scar tissue, or a calcium deposit, but I was unable to do any high-kicks during my bag drills.
    M.Ed. Ex Phys


  29. You have not started the XF/DCP yet, correct?

  30. Quote Originally Posted by skunkman View Post
    You have not started the XF/DCP yet, correct?
    I know that he has not started the DCP yet, because we are still waiting on it to get to us.

  31. Correct, I have not started the cycle. I am also going to take a few days off becuase I got a fricking stomach virus and my hams are killing me. I can handle soreness, but this is unbearable.
    M.Ed. Ex Phys


  32. Yeah rest up man and prepare yourself for when you are functioning at a optimal level.

    Glad I haven't missed anything.

  33. Very interested in this one - enjoy Rodja.

    I too have similiar training styles, and I'm interested in your endurance/strength in your activities. The main reason I stayed away from XF was due to the DOMS it was known to induce, where I supplement for the quickest recovery possible.

    Really had no base on that though, and I'm hoping your log proves that wrong! From what I've read, you're in for a blast.

  34. Im in on this one brosif. Get those hams better my man!
    E-Pharm Rep... PM me with any questions or concerns

  35. ya pull a hammy there Rodj?

  36. Quote Originally Posted by Hurleyboy05 View Post
    ya pull a hammy there Rodj?
    Not really, just went too far with the DC stretches. I fell much better today than I did yesterday.:bruce2:
    M.Ed. Ex Phys


  37. Quote Originally Posted by Rodja View Post
    Not really, just went too far with the DC stretches. I fell much better today than I did yesterday.:bruce2:
    Good to hear man. Now go tear it up!!

  38. 2/14-Chest, Back
    Dynamic BP-6x125x5 (15 secs rest)
    Pull-Ups-3xBWx6 (30 secs rest)
    Dips-2xBW+45x8
    Cable Rows-2x180x10
    Crossovers-3x60x12
    Facepulls-2x120x15
    Hammer Curls-50x8


    Comments-I wasn't really into this workout; strength wasn't really effected, but muscular endurance was down; hoping to get healthy this weekend for the beginning of this cycle

    And I officially stating that I am staying at the 170 lb weight class because I cannot diet down to 155 lbs without losing considerable size and, therefore, strength. I am still young enough that I will continue to grow into one of the larger fighters at my weight class. I am coasting around in the 175-177 lb range at this moment with a BF% of roughly 9%. With this cycle, I am going to be on a lean bulk, so I will have only a modest increase in kcals (~200 or so) with most coming from fats and protein.
    M.Ed. Ex Phys


  39. 2/16-Delts, Traps, Triceps
    CG BP-185x6, 195x5
    Military Press-145x5, 155x4
    Overhead Extensions/Side Laterals-3x75x10/3x35x10
    Pressdowns/DB Shrugs-150x12, 160x10/3x100x10
    Cable Laterals-30x12

    DC stretches
    M.Ed. Ex Phys


  40. likin the log! so r u going to continue to cut or just stay at the 170 range?
  

  
 

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