Rodja's DCP/XF Log-Round 2

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    Rodja's Drive/XF Log


    I horribly estimated when I would receive my stack so I am starting another log. I will post pics and starting measurements tomorrow. My training has been altered recently as I am in a semi-hiatus from MMA. I am still training MMA, but my frequency is down from 5x/wk to 2-3x/wk. My split now is as follows:
    Mon-Arms, Delts/MMA
    Tue-Lower Body and cardio
    Wed-MMA
    Thur-Chest, Back
    Fri-Plyos and cardio
    Sat-MMA (sometimes)

    I am returning more to BBing type of lifting, although I am still looking to add applicable strength and size. More info to come later...
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    Subbed.

    Rodja + 5-10lb lbm would be frightening.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by SilentBob187 View Post
    Subbed.

    Rodja + 5-10lb lbm would be frightening.
    The extra kcals and less cardio have already made a huge difference and I am at about 185 now.
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    Some starting stats:
    Ht:5'10"
    Wt:~187 lbs
    BF:~9%

    Goals
    Wt:190
    BF:~6%

    Yesterday's WO (Arms, Delts)
    Standing BB Press-125x12, 135x10, 145x8
    Cambered Curls-115x8, 115x6+2, 95x15
    CG BP-2x185x5
    Smith Wide Upright Rows-3x135x12
    Hammer Curls/Pressdowns-2x50x10/2x180x12
    Cable Laterals/HS Preacher Curls-2x40x12/2x70x15
    Overhead DB Extensions/Side Laterals-2x30x10/30x12
    Reverse Flys-2x40x15

    Sparring

    Todays WO-Lower
    Deadlifts-365x5, 385x3, 405x1
    Bleacher Jumps (~40 inches)-5x3
    Hypers/Hanging Knee Raises-3xBWx15/3xBWx15
    Step-Ups*/Sprawls-3x10/3x6

    Conditioning Drills
    *StepUps done with front foot elevated and 12 lb medicine ball into a twisting knee

    I am very tired right now as finals are right around the corner and my diet hasn't been the cleanest lately (hence the fat gain). Cleaned it up yesterday and will have a clean diet with ~300kcal surplus and 2-3 cheat meals a week.

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    Jumping in for the final results. Want to see how DCP treats you with the fat loss.

    What are the bleacher jumps (just box jumps on a box or were you actually on a bleacher doing double jumps and such?)
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    Quote Originally Posted by OCCFan023 View Post
    Jumping in for the final results. Want to see how DCP treats you with the fat loss.

    What are the bleacher jumps (just box jumps on a box or were you actually on a bleacher doing double jumps and such?)
    I was jumping up to a bleacher. My hip flexors are ridiculously sore today, too.
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    4/24-Chest/Back
    Lat Pulldowns-2x180x10
    Incline BB Press-185x4 (PR)
    Underhand HS Pulldowns-115x10, 125x10
    Incline Flys (30 degrees)-40x12, 2x45x12
    Underhand BB Rows-2x275x12
    HS Press-90x10, 90x7+1 w/ 10 second hold
    V-Handle Pulldowns-2x150x10
    Dips-2xBW+45x10

    DC Stretches

    I felt really good today and I am finally starting to feel rested again. My weight today after 2 meals and 2 liters of water was 187 and I am going to cut weight next week when I head to Rob's fight just in case they need a last second replacement. Strength and cardio are very high ATM and I am mentally ready to fight if I get the opportunity on May 2nd.
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    4/26-Dynamic/Core
    Speed DLs-5x225x5 (20 seconds rest)
    Clean and Press-5x135x5 (30 second rest)
    Trunk Rotations/Weighted Crunches-3x70x12/3x30x110

    4/28-Arms/Delts
    Unilateral HS Press-2x100x10
    Cambered Curls/Side Laterals-2x115x10/2x25x15
    Smith Close-Grip-225x10, 235x7
    Smith Wide Upright Rows-2x135x12
    Hammer Curls/Pressdowns-2x50x10/2x180x12
    Decline DB Extensions-2x30x8
    Facepulls/HS Preacher Curls-2x110x15/2x80x12

    Hella WO today and awesome pump. Still waiting to get the stack running, but it's all good. I plan to start it next Monday after I get back from the fights this WE and rest on Sunday.
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    Good luck on the stack.
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    Quote Originally Posted by crader View Post
    Good luck on the stack.
    Danke.

    I just had calipers taken and they are: 3mm pectoral, 9mm abdomen, 7 mm thigh. This equates to roughly 7.5% BF, so I have managed to put on around 8 lbs of muscle and only 1 lb of fat in the past 8 weeks. This is mainly from increased kcal consumption, training for hypertrophy, and less cardio training. This is around the frame that I had prior to training MMA, but I was not this lean.

    Strength Goals-
    BP-205x5
    DL-455x1
    Clean and Press-185x5
    Close-Grip-195x5
    BB Row-305x12
    Pull-Ups-BWx12
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    4/29-Lower and Core
    Speed DLs-5x225x5 (15 seconds rest)
    Bleacher Jumps-5x3 (15 seconds rest)
    Hanging Leg Raises/Hypers-3x15/3x15
    Planks/Crunches-3x30 sec/3x50
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    5/2-Chest/Back
    Dips-2xBW+90x6
    BB Rows-275x12, 295x10
    DB Flys-40x12, 2x45x12
    HS Underhand Uni Pulldowns-115x10, 125x10
    HS Incline Press-2x90x10
    Close-Grip Pulldowns-2x150x10
    Cable Crossovers-3x70x12
    Wide Pulldowns/Hypers-2x150x12, BWx15

    5/5-Arms, Delts
    Overhead BB Press/BB Curls-2x135x10, 115x15/2x115x10, 95x15
    Lying Cambered Extensions/Hammer Curls-2x95x10, 75x15/2x50x10
    Pressdowns-2x180x12
    Arnold Concentration Curls/Uni Side Laterals-2x30x10/2x30x15
    Cable Laterals/Cable Rear Laterals-2x40x12/2x30x12

    5/6-Lower, Core
    Deadlifts-365x3, 385x1, 395x1, 405x1
    Jumps-3x40"x5 (15 seconds rest)
    Hypers/Cable Crunches-3xBW+25x15/3x110x30
    Hanging Leg Raises/Woodchoppers-3xBWx15/2x20x10
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    good work man, would love to see some progress pics if you get a chance.
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    Quote Originally Posted by RyanOFelt View Post
    good work man, would love to see some progress pics if you get a chance.
    Gonna start on Monday and pics will follow.
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    5/8-Chest, Back
    BB Rows-275x12, 2x295x10
    Flat DB Press-80x10, 80x9
    Narrow Pulldowns w/ 2 D-Handles-2x150x10
    Incline Flys-3x40x12
    Underhand Uni HS Pulldowns-115x12, 125x8+4
    HS Incline Press-90x10, 95x7+1
    Wide Pulldowns/Crossovers-2x150x12/2x70x12
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    5/10-Power, Core
    Speed DLs-4x225x5 (15 sec rest)
    Hang Cleans-4x145x5 (15 sec rest)
    Hypers/Weighted Crunches-3xBW+25x15/3x125x30
    Leg Lifts+Hip Thrust/Woodchoppers-3x15/3x20x10
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    Ok, so I'm a dumbass and can't find my DCP for some reason, so I am going to be using 6 caps of Drive per day instead of 6 caps of DCP. This is coming from my stash and I have used Drive 2x in the past (both when I was a rep for AN)-once at 4caps/day and once at 6caps/day. It is much more effective at 6/day and the forskolin makes fat loss so easy. Therefore, my goals for this stack, and the stack itself, have been amended.
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    Day 1

    Kicked off the morning with 3 Drive, took a shower, and then had breakfast with 1 XF.

    5/12-Arms, Delts
    HS Shoulder Press-95x8, 95x7+1 (10 second eccentric)
    Smith CG Bench-225x8, 235x6
    Cambered Curls/Side Laterals-2x115x10, 95x12/2x30x10, 20x15
    Decline Extensions/Hammer Curls-2x95x9, 75x15/2x50x10
    Pressdowns/Cable Rear Laterals-2x180x10/2x30x12
    Facepulls-110x15

    Overall good lifting session, but nothing spectacular. Didn't have the best diet yesterday because I was out of town until about 8, but nothing horrible. Will take pics later and also have sparring tonight.
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    Starting pics







    Weight was about 186 today.
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    Took 3 Drive and 300mg chocamine about 30 minutes before MMA and had an outstanding training session. Fantastic cardio and focus throughout the session, which was over 75 minutes and lots of sparring and conditioning drills.
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    subscribbed. Your body is similar looking to mine(The shape, Im a bit faatter probally currently). genetics maybe...
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by smeton_yea View Post
    subscribbed. Your body is similar looking to mine(The shape, Im a bit faatter probally currently). genetics maybe...
    I also do a ton of cardio between MMA and conditioning sessions. I have almost come to accept that abs are not going to be in my future because I carry the majority of my fat in that area.
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    Very nice job on the log and success rodja.

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    5/13-Lower, core
    Deadlifts-365x3, 385x2, 405x1, 410x1 (w/ straps)
    40" Box Jumps w/ Burpee-5x5 (15 sec rest)
    Hanging Leg Raises/Trunk Rotations-3x15/3x110x10

    This is the most that I have DLed in a while and I didn't have to use straps until the last set, but I used chalk throughout. Not a P.R. by a long shot (I've pulled 505 in the past), but I am making good progress in this area. I started doing them again in late March and have gone from 375 to 410 in that time. I am going to try to add at least 5 lbs per session and will continue to do my WS deads on Saturdays.

    BTW, box jumps into burpees are a killer for conditioning. Highly recommend this to anyone thats into that kinda thing.
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    great log Rod -
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    Good starting point Rod, legit tear drops you got going on there. Also like the Office cut out on the wall lol.
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    Quote Originally Posted by OCCFan023 View Post
    Good starting point Rod, legit tear drops you got going on there. Also like the Office cut out on the wall lol.
    That's my sis' room. It's the only thing on her wall that gets my approval. The rest is a bunch of Emo BS.

    Thanks for the compliment.
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    I am training a lot ATM because practically everyone has fight coming up on June 14th (except me of course...dammit) and I am one of the few that can work with FW up to LHW. I am tired from BJJ today plus weights plus some running, but I feel good overall. I love the focus from 3 Drive and 300mg of chocamine...poor man's RPM really.
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    Quote Originally Posted by Rodja View Post
    5/13-Lower, core
    Deadlifts-365x3, 385x2, 405x1, 410x1 (w/ straps)
    40" Box Jumps w/ Burpee-5x5 (15 sec rest)
    Hanging Leg Raises/Trunk Rotations-3x15/3x110x10

    This is the most that I have DLed in a while and I didn't have to use straps until the last set, but I used chalk throughout. Not a P.R. by a long shot (I've pulled 505 in the past), but I am making good progress in this area. I started doing them again in late March and have gone from 375 to 410 in that time. I am going to try to add at least 5 lbs per session and will continue to do my WS deads on Saturdays.

    BTW, box jumps into burpees are a killer for conditioning. Highly recommend this to anyone thats into that kinda thing.
    Subscribed. I like your training style. I think more people should incorporate powerlifts and olympic lifts. I don't play sports or anything but I think box jumps are the shlt!
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    Quote Originally Posted by Botch View Post
    Subscribed. I like your training style. I think more people should incorporate powerlifts and olympic lifts. I don't play sports or anything but I think box jumps are the shlt!
    Definitely, it's more applicable and trains more muscle fibers than BBing.

    5/14-Conditioning, MMA

    Warm-Up
    5 mins jump-rope

    First Circuit
    1 min jump-rope
    5 stair jumps (30" high and about 30" away) into burpees
    30 jumping jacks
    10 Sprawls
    2 mins shadow boxing

    Second Circuit
    1 min jump-rope
    1 min burpess
    30 sec jumping jacks
    1 min sprawls
    90 sec shadow boxing

    Third Circuit
    1 min jump-rope
    30 sec burpee
    30 sec jumping jacks
    1 min sprawls
    90 sec shadow boxing
    30 sec GnP drill

    Fourth Circuit
    10 jumps w/ burpee
    30 jumping jacks
    5 jumps w/ burpee
    1 min jump rope
    5 jumps w/ burpee
    10 sprawls
    90 sec shadow boxing

    5 rounds of sparring

    Lot of cardio today and I felt pretty good, but not quite in top condition. I somewhat expected this since I am about 10 lbs heavier. Very productive session regardless and I am starting to see minor changes from the forskolin in addition to sweating like a fat kid on meth...seriously, it's not a pretty sight.
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    You look like you're making some great gains man. And you're legs look awesome.
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    Oh and I gotta know, what are burpess?
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    Quote Originally Posted by RyanOFelt View Post
    Oh and I gotta know, what are burpess?


    They are something that I have a love/hate relationship with...kinda like lunges. Hate doing them, but love their effects on me.
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    Quote Originally Posted by Rodja View Post
    Definitely, it's more applicable and trains more muscle fibers than BBing.

    5/14-Conditioning, MMA

    Warm-Up
    5 mins jump-rope

    First Circuit
    1 min jump-rope
    5 stair jumps (30" high and about 30" away) into burpees
    30 jumping jacks
    10 Sprawls
    2 mins shadow boxing

    Second Circuit
    1 min jump-rope
    1 min burpess
    30 sec jumping jacks
    1 min sprawls
    90 sec shadow boxing

    Third Circuit
    1 min jump-rope
    30 sec burpee
    30 sec jumping jacks
    1 min sprawls
    90 sec shadow boxing
    30 sec GnP drill

    Fourth Circuit
    10 jumps w/ burpee
    30 jumping jacks
    5 jumps w/ burpee
    1 min jump rope
    5 jumps w/ burpee
    10 sprawls
    90 sec shadow boxing

    5 rounds of sparring

    Lot of cardio today and I felt pretty good, but not quite in top condition. I somewhat expected this since I am about 10 lbs heavier. Very productive session regardless and I am starting to see minor changes from the forskolin in addition to sweating like a fat kid on meth...seriously, it's not a pretty sight.
    All you're missing are kettle bells and a giant tire to flip around. Those Burpresses look like they'd get tiring real soon. High velocity and a complex movement, that's a double edged sword.
    Great for cardio-respiratory and power adaption(s).
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    Quote Originally Posted by VolcomX311 View Post
    All you're missing are kettle bells and a giant tire to flip around. Those Burpresses look like they'd get tiring real soon. High velocity and a complex movement, that's a double edged sword.
    Great for cardio-respiratory and power adaption(s).
    Burpess don't get to me too badly, but adding in the box jump is a killer. I wish I had some kettlebells, a tractor tire, and a sledge. If I had them, then I would use them. Since I started doing plyos again, I have noticed a lot more snap in my kicks. During sparring, I do not get winded until the last round or so, but I usually spar with bigger opponents, LHWs at this moment.
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    Quote Originally Posted by Rodja View Post
    Burpess don't get to me too badly, but adding in the box jump is a killer. I wish I had some kettlebells, a tractor tire, and a sledge. If I had them, then I would use them. Since I started doing plyos again, I have noticed a lot more snap in my kicks. During sparring, I do not get winded until the last round or so, but I usually spar with bigger opponents, LHWs at this moment.
    I'd imagine so, not only will the plyo's give you the neural positives, it helps with neural negatives too, inhibition of the golgi tendon (force inhibitor), will make your kicks that much more snappy
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    good luck on your fights
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    If you hate burpees... I know how to make it worse When you jump up, do a chin up every time. It's painful lol, but it makes sure the burpee hits every part of your body.

    I'm looking for an easy cardio circuit to do on days where I don't feel like going to the gym that I can do in front of the TV. I'm thinking skipping, burpees, jumping jacks and kangaroo jumps for 20-30mins might be plenty.
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    Quote Originally Posted by Steveoph View Post
    If you hate burpees... I know how to make it worse When you jump up, do a chin up every time. It's painful lol, but it makes sure the burpee hits every part of your body.

    I'm looking for an easy cardio circuit to do on days where I don't feel like going to the gym that I can do in front of the TV. I'm thinking skipping, burpees, jumping jacks and kangaroo jumps for 20-30mins might be plenty.
    Yeah, I saw a vid of Rampage doing those about a year ago, but I've never done them.

    Just think of 4-6 simple exercises and do them for 30-60 seconds each. Start at 3 minutes and work up to 5 minutes with a 1 minute rest period. Plenty for cardio training, technically it's a HIIT session, too.
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