Rodja's DCP/XF Log-Round 2

[Rodja]

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...

[SilentBob187]

Subbed.

Rodja + 5-10lb lbm would be frightening.

[Rodja]

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.

[Rodja]

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.

Other Supps:
BCAAs
Poseidon
Magnesium
Digestive Enzymes

[OCCFan023]

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?)

[Rodja]

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.

[Jayzen]

Subbed

[Rodja]

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.

[Rodja]

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.

[crader]

Good luck on the stack.

[Rodja]

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

[Rodja]

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

[Rodja]

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

[RyanOFelt]

good work man, would love to see some progress pics if you get a chance.

[Rodja]

good work man, would love to see some progress pics if you get a chance.

Gonna start on Monday and pics will follow.

[Rodja]

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

[Rodja]

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

[Rodja]

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.

[Rodja]

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.

[Rodja]

Starting pics







Weight was about 186 today.