Rodja's XF/DCP Experience

[Rodja]

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:
http://anabolicminds.com/forum/supplement-reviews-logs/78576-my-training-supps.html

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:twisted.

 

[rpen22]

Nice. I'm in.

 

[Eject]

Serious athlete and good logger. Subbed.

 

[asianbabe]

T (gasp, Rodja's gonna show his face:twisted.

:bb2:

 

[Rodja]

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.

 

[nelix]

Following.

 

[RoidRageX10]

good luck

 

[Rodja]

Starting pics.

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

 

[VolcomX311]

:bb3: subbed

 

[Rodja]

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

 

[bolt10]

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

 

[EasyEJL]

I took caliper measurements the other day and my results were: 8mm abdomen, 8mm thigh, 6mm pectoral.

I officially hate you.

 

[Rodja]

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.

 

[RoidRageX10]

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?

 

[bolt10]

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

 

[Rodja]

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".

 

[bolt10]

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

 

[Rodja]

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

 

[Rodja]

I also want to point out that I have NOT begun taking the XF/DCP.

 

[Eject]

Impressive build Rodja.

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

 

[Rodja]

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.

 

[EasyEJL]

Do you have any pics of when you were at your high weight?

 

[Rodja]

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.

 

[Dancebot 2000]

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

 

[Rodja]

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

I know, I know...

 

[Rodja]

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)

 

[Rodja]

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.

 

[Rodja]

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.

 

[skunkman]

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

 

[crader]

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.

 

[Rodja]

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.

 

[skunkman]

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

Glad I haven't missed anything.

 

[Highlanda01602]

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.

 

[3clipseGT]

Im in on this one brosif. Get those hams better my man!

 

[Hurleyboy05]

ya pull a hammy there Rodj?

 

[Rodja]

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:

 

[Hurleyboy05]

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!!

 

[Rodja]

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.

 

[Rodja]

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

 

[grila jujitsu]

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

 

[Rodja]

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

I will be staying at WW, so I am going to try to get to about 180-182 by the end of this cycle and re-evaluate. I am going to work my way up to the 185-187 range within the next few months. My body should respond rather favorably to a mild kcal excess since I have been somewhat dieting since October.

 

[Rodja]

I should call this log "Back to Basics," since that is pretty much what I am doing here. I am returning to my roots and increasing volume and calories (though not by much) to add some LBM.

2/18-Chest, Back, Biceps
Underhand BB Rows-225x12, 245x10, 275x10, 295x5*
Dips-BW+45x5, BW+70x3
Pull-Ups-3xBWx8
Flat DB Press-70x8, 2x80x6
V-Handle Pulldown-150x12
Cambered Bar Curls-3x95x10
Incline Flys-35x12, 40x12
Facepulls/Preacher Curls-3x120x15/60x20

DC Stretches

Cardio
3 miles running (mainly hills)
30 minutes sparring

*My hamstring are very, very tender at the glute/ham tie-in. While doing the row, my right leg slightly buckled and I racked the weight and didn't want to risk further injury. It is already hampering my ability to throw kicks with power.

 

[Ubiquitous]

Good call on the WW. You're very lean now, and can't imagine you feeling good at LW. Then again, you know yourself best.

I don't see any semblance of BJJ in this log, what gives?

I'm curious as to why you are using Napalm, skinny.

 

[Rodja]

Good call on the WW. You're very lean now, and can't imagine you feeling good at LW. Then again, you know yourself best.

I don't see any semblance of BJJ in this log, what gives?

I'm curious as to why you are using Napalm, skinny.

When I was around 170 or so, dropping to LW could have happened, but I have added a good chunk of LBM since November. Plus, I am still young and will continue to grow. I have been slacking a little on my BJJ, and MMA in general, since school started. As for the Napalm, I have been wanting to try it and I have very stubborn ab fat.

 

[Rodja]

2/20-Sparring, Conditioning

3 mile run
4, 3-minute round of drills

30 minutes sparring (mainly just contact drills and not full-sparring)

2/21-Chest, Back, Biceps
Underhand BB Rows-245x10, 2x275x10
Flat BP-6x135x3 (20 sec rest)
Pull-Ups-5xBWx5 (30 sec rest)
Crossovers-3x60x12
DB Rows-100x15
Rear Flys-2x40x10
BB Curls-95x6+4+3
Trunk Rotations/Hypers-3x60x12/3xBWx15

DC stretches for Back, Chest, Biceps

I haven't regained my ROM on my kicks, yet, so my sparring has been a little different for the past two weeks. I can still deliver a good low/body kick, but a HK is very painful.

 

[Ubiquitous]

strong rows Rodja.. nice work.

 

[Rodja]

strong rows for your size!

Pulling is my thing. Pushing, on the other hand, is much more difficult.

 

[Ubiquitous]

notice I edited it because those are strong rows regardless of your size... lol

 

[Rodja]

notice I edited it because those are strong rows regardless of your size... lol

I am one of the few that does BB rows at my gym. Most just do cable rows and call it a day. Pvssies I say...

 

[Rodja]

2/22-Conditioning

3, 3-minute rounds of shadow boxing
2, 3-minutes rounds of:
30 sec burpees
30 sec jumping jacks
60 sec sprawls w/ knee-ups
60 sec shadow boxing

2, 5-minutes rounds of:
60 sec jump rope
30 sec burpees
30 sec jumping jacks
60 sec sprawls w/ knee-ups
60 sec shadow boxing
60 sec GnP drills w/ green resistance band*

*GnP drills where done in knee-on-belly position w/ 4 strikes, then I switched sides; last 15 sec where in full mount throwing strikes as fast as possible.