DC training with LeanGains
09-01-2011 06:29 PM
DC training with LeanGains
So been doing leangains for about a month now and just been maintaining weight. Sitting at 5'8 190-192. i love the setup of the diet and the little bit of freedom u get and to manipulate things. Im going to up the cals and start DC training and see what happens. Ive done a blast of DC in the past and now i want to make it my staple routine for a good amount of the winter and see where it can take me. i wana get up to about 205-2010 while remaining around the same Body comp. my plan is to start out at 3600 cals on training days and 2500 on off days and up the cals as needed along the way.
09-01-2011 06:40 PM
im doing the 2 way split going M W F. this works well for me cuz i have school TWTh and work as a caddie on the weekends. Here's the routine:
Started monday 8-29-11 Did...
Did the fly stretch with 40lbs for 45sec
- WG upright row:115x12,8,7
followed by the delt stretch for 45 sec
did the over head dumbell stretch for 45 sec with 55lbs
- Rack Chins: 50x8,5,4
- Hammer Strength row:275x9,5,3
Did the hang stretch for 45 secs (this kills)
Finished the workout with a rest pause set on the HS ab machine at:70x15,10,6
I loved the workout and the intensity and cant wait to go up in weights next time this workout comes around
09-01-2011 06:47 PM
machine preacher curl: 110x12,6,4 followed by the incline curl stretch for 45 sec with 3olbs
pinwheel curls: 35lbsx20SS. Did a barbell forearm stretch for 45 sec. (these are super tough)
Hack Calf: i like to rest pause this exercise otherwise my feet start to slip. (rest of my calf workouts are SS DC style). Did 340x10,8,5 and i held the last rep at the bottom for a good long stretch.
lying leg curl: 130x 10,6,3 followed by a stiff leg DB stretch for 45 sec
Squats: 325x8, 245x23 followed by the sissy squat stretch.
My legs and calves are dead today and i love it
09-01-2011 06:53 PM
Friday workout will consist of...
Dec. HS press 11-15
High Inc smyth press 16-25
V-bar pulldowns 16-25
Deadlifts 4-8, 10-12
I will be caddying in the morning so i hope it wont effect my performance. i'll probably break the fast around 1 and lift at around 7.
Got home today from class at around 3 and decided to extend the fast a little longer till dinner around 5pm. had moms home made turkey chilly and string beans from the garden. Might go out to dinner a little later with the girlfriend.
09-01-2011 06:59 PM
looking good man.
09-01-2011 10:28 PM
Now this will be interesting to see.... I'll be following.
~ Nothing can kill the Grimace!!
09-02-2011 01:41 AM
thanks guys. so far feeling strong in the gym. i hope it keeps up. just got home, had a plate of grilled calamari and a bun-less bison burger along with sweet potatoe fries at this restaurant. just downed a protein shake and heading to bed. any of you guys who are experienced in DC or leangains I'll take any criticism i can get. thanks
09-02-2011 06:22 PM
got my first meal in today at 2. consisted of 8 ounces of chicken breast, some broccoli, some left over turkey chille, and 4 slices of ezekiel toast with some almond butter.
Just got my second meal in, had...8 ounces of 96/4 beef patties, 3 slices of ezekiel toast with a touch of nutella and almond butter, some green beans with salsa and a Balance protein bar.
Cant wait to go workout. i think im going to get chipotle for a postworout meal. get some double meat action. take that home and make a shake to go along with that...mmmm
09-02-2011 06:36 PM
i've been blasting and crusing on DC for a while now. I love it.
09-02-2011 11:52 PM
Great to hear. what have your results been like?
09-03-2011 12:05 AM
So got to the gym at around 7. Went decently well. Heres the stats...
Dec. Hammer Strength: 365x9,4,3=16 forgot to do the fly stretch so did after my shoulder lift which was...
High Inc. Smyth press: 185x8,3,3=14 this was a little lower than i wanted so need to keep this weight the same and get the reps up. Did the fly stretch with 45's for 50 sec. next was...
Skulls: 100x11,7,5=23 followed by the overhead DB stretch with a 55 for 50 secs
V-bar pulldown: 162.5x 10,5,4. I should of used my straps here cuz this killed my grip and i think it affected my deads.
Deadlift: 415x6, 385x10 and I then did the hang stretch for 50 sec.
Will use straps next time for sure, at least on the pulldowns.
Postworkout meal was a china buffet for 9 bucks. had a ton of sushi and chicken and a little bit of sherbet . came home and had a 50g of protein shake. now im about to head to bed because i have to get up early in the morning for work.
Also, ordered some supps that im going to throw in the mix. got me some litup, some rpm, some neovar and some lean xtreme. im going to kill it!(haha, i hope)
09-03-2011 12:09 AM
dc is the best. dont know if ill ever be able to do it again though. have to wait and see how shoulder turns out. im just past the 2 month mark post surgery
Noob looking for alot of guidance
I've got a hold of some omnadren 250(is sustanon better?) and I'm pretty much clueless about steroids. All i know about it is that it easily aromatizes and it holds alot of water
09-03-2011 12:57 PM
that's unfortunate. i hope u recover from it
09-03-2011 01:27 PM
Originally Posted by freakdego21
been doing it for a year and a half now. I still love it.
Results have been great, i'm still growing
09-03-2011 04:08 PM
yea DC is great. i just have to stick to it
Originally Posted by carpee
09-03-2011 11:35 PM
Running with the Big Boys
yeah i havent really seen a weight difference in means of size, but strength gains are INSANE on DC training. no joke, DC is super legit
09-04-2011 12:18 PM
yea, hoping for gains in both department. So its sunday and my body is sore as sh**. i hope im recovered for tomorrow's B2 workout. i have to make sure i get some good sleep tonite
09-05-2011 05:29 PM
Just got back from lifting and got done eating. went to the gym straight after work today and had to go to different gym because my closed at one today. got a meal in a work at work while caddying of 3 slices of ezekiel toast, carrots, 8 ounces of chicken, some almonds, and a protein bar. macro were about: 80c, 95p, 22fat. took some Lit up after work and got to the gym at about 1. did my B2 workout. consisted of...
BB curl: 95x12, 6,4
cable rvrs curl:25x15
Machine Leg press calf:175x12
leg press: 18 platesx8, 14platesx25
Stiff leg DBDL: 95x8, 95x12
Didnt like this gym and especially the leg press machine. took me a while to figure out how many plates to get on there and did a ton of warm sets.
Got home and had 140g of protein, 165g of carbs and 25g of fat
09-07-2011 07:36 PM
So its Wednesday and I just did my A3 workout. Went well, did...
Slight inc. smyth: 215x9,3,3=15
DB press: 65x9, 5,4=18
Lat pulldown: 150x9,5,3=17
Rack dead + shrug: 335x8, 315x14. This is pretty much a rack dead lift but as im coming up I throw in a shrugging motion and squeeze for a second then go down. next time im just going to do my heavy set as a normal rack dead and do the lighter set as described.
Got home and had giant turkey legs with potatoes and rice cakes and a shake with bananas and other goodies. Macros were about: 145p, 28f, 200c. Feeling good and cant wait to eat again
09-07-2011 09:20 PM
sub'd. going to start DC training myself come tomorrow.
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