He's back ladies and gents......DW summer workort log "it's been a minute"

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    He's back ladies and gents......DW summer workort log "it's been a minute"


    Hello my people here at AM. It's def been a minute since I have been on here. School and baseball have been killing me all year but it was worth it I made the deans list for back to back semesters.

    Anyways im going to start logging my workouts and will also take some pictures to show progress.

    As of today I sit at an embaressing 187lbs. I'm pretty lean but I feel super flat and super small. This is a product of not working out more than once a week for the past 6 or so and having a great diet but only probablem is I could only get in about 2,000cals/day.

    I'm moving out 2maro and have a road trip to get back home but I'll be training this week and next week will be a little time off for drive time.

    Once I get back home and situated im going to recomp for about 10 weeks or so. Im going to eat at about 3,000 cals a day TKD style (mon-wed-fri). Then a CKD style (sun-tue-thur-sat) with a carb up day every 2 weeks of so.

    TKD Diet
    -20min before breakfast 3 neovar
    Breakfast
    2peices Ezekiel Bread
    Fruit Spread
    6egg whites
    1 scoop whey

    Meal 2-5
    8oz lean meat (turkey, ground beef, or chicken)
    1TBS EVOO

    Workout Drink
    120gr WMS
    40gr Whey Isolate
    10gr Creatine
    6 scoops of Extend
    1 cap P-Slin

    CKD Diet

    Breakfast
    6 whole eggs
    1 scoop Whey

    Meal 2-6
    8oz lean meat
    2TBS EVOO

    Im going to train DC style once situated at home and try and do fasted cardio for 30min each day but leg day (work schedule will dictate a little too)
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    1st Workout


    Im super sore today, first hard lift in 8 weeks!!!!

    Flat BB Bench
    185x10
    185x10
    185x10
    185x12 (got crazy here)

    Incline BB Bench
    185x8
    185x8
    185x8
    185x6

    Flat DB Flys
    55x8
    45x10
    40x12

    Low Cable Pulley Flys
    30x10
    30x10
    30x10

    As of right now diet is whatever i can eat. Since Im moving out here soon food is bare and it's whatever I run to the store and buy to cook up, there's a nice mix of fast food right now too
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    Workout #2


    Did some back today

    Wide Grip Lat Pull-Down
    150x12
    150x12
    150x12
    150x10

    Narrow Grip Pull-Down
    120x10
    120x10
    120x10
    120x9

    Barebell Rows
    135x12
    135x12
    135x12
    135x12

    T-Bar Row (old School)
    # of 45 plates
    3x12
    3x10
    3x8
    3x7

    Dead Lift
    225x12
    225x12
    225x12

    I was toasted after this but it felt good to finally workout back hard. Still slowly working into things.
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    Wheew thats my boy welcome back and glad to see your still up on your training.
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    Workout #3


    Shoulders

    Smith Behind the head press
    135x15
    135x15
    155x12
    155x12
    -SUPERSET-
    Side DB Lateral
    20x12
    20x12
    20x10
    20x10

    Rear Delt Machine
    60x15
    70x12
    80x10
    90x10

    Upright-Rows
    idk 3setsX10

    DB Front Raise
    35x10
    35x10
    35x10

    Diet=!!!!!!!!!!!!SH!T!!!!!!!!! !!!!!
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    Trained arms later that week then had a road trip but im settled in now. DC will start next week. Getting weights down this week for DC exercises

    Chest
    Incline BB
    185x10
    185x10
    185x12

    Flat BB
    185x10
    185x8
    185x8

    Decline BB
    185x10
    185x10
    185x10

    Flat DB Fly
    50x10
    50x10
    50x8

    Diet was good today but I havent eaten any carbs and I wont for this entire week. Ive eated enough in the last week to kill a man. I am also waiting on my supps to come in. Starting monday i will also be running the following

    X-Factor (1000mgx50days)
    Creatine Mono (20gr/day)
    Bulk P-Slin (800mg in workout shakes)
    Anabolic Pump & NeoVar 2.0 (before breakfast workout days only)
    Whey Isolate
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    Workout Shake isn't anything special

    120gr WMS
    10gr PeptoPro
    10gr Creatine Mono
    800mg P-Slin
    1TBS Glycerol
    1/2 Gallon water
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    I didnt post my workout from wed but it was a pretty good one

    Back/Shoulders

    Overhead BB Press
    145x10
    145x10
    145x11
    -Super Set-
    Seated DB raises
    20x10
    20x10
    20x12

    Dumbell Overhead Press
    55x15
    55x15
    55x14
    -Super Set-
    Single DB Side Raises
    25x10
    25x10
    25x9

    Hammer Iso Over head Press
    90x12
    90x12
    90x12
    -Super Set-
    Rear Delt Machine
    90x10
    90x10
    90x12

    Pull-Ups
    BWx7

    Lat Pull-Down
    150x10

    Rack Chins
    BWx1million

    Hammer Iso Row
    180x12

    T-Bar Row
    (3)45x10

    Rack Deads
    225x10

    WOW I was dead. Im stil sore as **** today. Im going to hit arms 2maro. I stayed late at work to get some OT and since I was beat anyways it may have hurt my workout anyways so Ill get after arms 2maro.

    Diets been perfect!!!!!!!!!!!!!!!!!!!!

    DC STARTS MONDAY!!!!!!
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    Also going to but that Mass Shake on the back burner for a minute. I picked up ABB Mass XXL on sale for $0.99 per. Im going to sip on 1/2 of those with 1 cap p-slin during my workout until my next pay check comes then P-Slin shakes.
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    Glad to see you back!
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    Workout A1


    I did some cardio this morning and feel great. Diet has been pretty spot on. I did have some potatoe salad earlier today but o'well....its memorial day.

    Incline BB Bench
    185x20 RP

    Smith Front Over Head Press
    155x20 RP

    Reverse Grip Bench
    185x20 RP

    I was shooting for 11-15RP because I blow up using that rep range but it must have been the carb shake today or muscle memory finally kicking in but I felt good.

    This week is going to be tough at work so everyone cross their fingers I can get decent workouts in form here on out.
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    In for this one... looking good man, Interested in how the diet treats you.
    ...GMG760 Version 2.0 ... Back from the dead.
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    Hey DW, good to see ya back over here. You should fill back out pretty quick. Sometimes a break is great, may not notice it right away, but usually ends up being a good thing.
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    Workout B1


    BB Curl
    65x20 RP

    DB Hammer Curl
    50x8 SS

    Hammer Iso Row
    180x10 SS
    200x8 SS

    Lat Pull Down
    150x14 RP

    I was dead after this.....holy crap. My tri's are killing me today too. In a weird place tho....further down near my elbow must have hit the Rev Grip solid yesterday.
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    Quote Originally Posted by mattikus View Post
    Hey DW, good to see ya back over here. You should fill back out pretty quick. Sometimes a break is great, may not notice it right away, but usually ends up being a good thing.
    Thanks for the support. I forget that too. I was sick and dropped down into the high 170's at one point.....3 weeks later after busting my ass I was back in the low 200's muscle memory and food are beautiful things!
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    Some bad news. I can not continue to train DC style with this job in this heat......So going back to the old 5 day split. I'll still try and get cardio in each morning.

    What do you guys think of carido post workout? Remember im sipping on that p-slin shake. Maybe im over complicating it?
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    LEGS!!!!!!!

    Hack Squats
    6 plates
    8/7/6

    Stiff Deads
    225
    8/8/12

    Hammer Single Leg Ext
    35x12
    45x10
    45x8

    Lying Leg Curl
    100x12
    110x10
    120x8

    Standing Calf Raise
    ????x10 DC STYLE!!!!

    25min LI Cardio

    Im so freakin sore already but legs still have that explosive strength, I just get poo'd way to fast.....never seems to leave me

    Im going to train bi's 2maro n tri's saturday.
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    Trained arms today because I decided Im going to work 2maro....OT!

    BB Curl
    55x12
    65x10
    75x8

    CG Bench
    185x8
    185x8
    185x7

    Seated DB Incline Curl

    30x12
    35x10
    45x6

    Skull Crushers
    75x25
    95x10
    115x6

    Concentration Curls
    20x8
    20x6
    20x6

    Reverse Grip Single Arm PD
    20x12
    30x8
    20x11

    Reverse Grip EZ Curl
    35x20
    45x12
    55x10

    Cable Kick Backs
    20x12
    20x12
    20x10

    30min LI Cardio Post Workout

    Diet was great until post workout. Mom brought home some pizza and Choc PB Ice cream......So I had 2 peices and some ice cream, then some reese's cereal........O'well I think it was enough junk to get me thru til next sunday
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    If anyone is wondering what happened to me......My computer got infected by a virus!!!!

    No sweat tho im good to go now. Diet and training have been spot on this entire time, which im super stoked about. I have since changed a few things since I found a few goodies about to expire. I am currently runing to following.....still a simple list

    Leviathan (2caps 2x's/day)
    X-Factor (4 caps/day)
    Creatine Mono (15-20gr/day)
    Bulk P-Slin (400-500mg post workout)
    100gr WMS (post workout)
    10gr Peptapro

    I stopped the p-slin shakes because I was getting horrible stomach cramps during my workouts.

    My diet/cardio/training have all shifted slightly toward cutting...its summer time

    I am still doing 30min cardio in the morning 6 days a week (not on leg day) and then another 20min during lunch break at work (2 on 2 or 1 on 1 basketball).

    Im training 6 days a week, well actally 7. I do agility stuff on sunday to try and improve springting speed. Split goes as follows

    Mon: Back
    Tue: Chest/Abs
    Wed: Legs
    Thur: Shoulders/Abs
    Fri: Bicieps
    Sat: Triceps
    Sunday: Speed training/Abs

    X-Factor is starting to kick my ass!!!! Im almost done with my first bottle and the 2 day DOMS is increaseing!!! Im glad tho because this should mean some huge changes in body composition here in the near future.
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    Had a week chest workout.....my forarms were cramping up real bad today which affected my workout. This west coast heat is killing me!!!!

    Incline DB
    75x15
    80x12
    90x10

    Flat DB
    75x15
    80x12
    90x7 (cramps started)

    Decline BB
    145x20
    165x12
    175x8

    Hammer Decline Press
    3x180x8

    High-to-low cable flys
    40-20x12
    50-30x10
    60-40x8

    Anyone hear of FST-7?

    I have a buddy I play ball with who started it a few weeks ago and said its making a difference for him. He trained DC with me last fall/winter so I respect what he has to say....I think Im going to start throwing that stuff in my workouts.
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    Where did you end up moving?
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    Quote Originally Posted by crader View Post
    Where did you end up moving?
    I live in california for now, but next fall who knows??? Im kind of a drifter
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    Legs
    -Dont remember weights....wasnt a ton but it killed me

    Heel Leg press
    15
    12
    10
    8

    Leg Extention
    12
    10
    8

    Lying leg Curl
    12
    10
    9

    Signle leg Extention
    20
    15
    12

    Walking DB Lunges
    35lbs~50yards

    Good Mornings
    15
    12
    10

    Tip Toe Smith Squats
    7setx10reps

    I completley for got to do calfs....****!!!!!

    I'll try and remember tomorrow. Im going to try and motivcate myself for some evening cardio but idk.

    Basketball at lunch got the canned today, long story but we can play anymore so i'll probably start doing 20-30min Low-Inensity post workout
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    Killed shoulders yesterday...my carb up really really helped out strength and pumps were insane!!!!

    Hammer Iso Behind the head Press
    90x20
    110x15
    140x12
    180x10

    DB Arnold Press
    55x10
    55x10
    55x10

    Front Cable Raises
    25x15
    30x12
    40x10

    Custom Rear/Mid delt exercise (best delt developer EVER!!!)
    15x12
    20x10
    25x7

    DB Shrugs
    100x15
    100x12
    100x10

    FST-7 Rear Delt Cable Raise
    20x10x10

    Man I was poop'd!!!

    I got a double cardio session in yesterday finally.

    No workout today. There was a chance for a bonus and OT so I was all over that. Plus I can just hit arms together tomorrow
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    ARMS

    Bi's and Tri's were super set this after noon, respectivley

    BB Curl
    65x12
    75x10
    85x9

    Rope Pushdown
    50x12
    60x10
    70x7

    Seated DB Curl
    30x12
    35x10

    Skull Crushers
    75x15
    95x12

    Close Grip Bench
    155x1,000,000
    195x12
    225x8

    EZ Bar 21's
    45x21
    55x21
    65x17 (6/6/5)

    Reverse Grip Single Arm Press Down
    25x12
    30x8

    Concentraion Curls
    20x12
    20x12

    Forearm Stuff
    6 sets or so

    30min Low-Intensity Cardio

    Im done with fasted cardio....Im going to stick with post workout cardio. The results aren't anything special and with my job just make it an earlier wake up.

    I have some BCAA's n Glutamine on the way and will start doing 10gr of each post workout, before cardio.

    I've also got some other goddies soming that I will share with everyone July 6th
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    Newly inspired motivation from a friendly wager between Irish Cannon and I has sparked me to be more detailed in my log so here is a breakdown of exactly what I am taking until July6th then we get to make a new list....yippy

    30min Before Breakfast:
    2 Leviathan
    1 Anabolic Pump
    5gr Creatine Mono
    1 NOW Kelp cap.

    Meal 1:
    8 egg whites
    2 whole eggs
    1/2 cup Ezekiel Cereal w/ soy milk and honey
    -1 cap X-Factor

    Meal 2 & 3:
    8oz Chicken
    broc
    -1 X-Factor w/ either meal 2 or 3

    Meal 4:
    8oz Chicken
    1/2 cup Brown Rice
    -2 X-Factor

    30min Pre-workout:
    1/4tsp bulk Coleus Forskohlii 20%
    5gr Creatine Mono

    Immediately Post-workout:
    10gr BCAA
    10gr Glutamine
    5gr Creatine

    Post-Workout:
    2 scoops ATW
    1TBS Natty Peanut Butter

    Meal 6 :
    8oz New York Strip Steak
    -with season salt
    broc

    Meal 7:
    1cup Cottage Cheese
    Last edited by Distilled Water; 06-22-2009 at 10:31 PM. Reason: !!!!!Yo tango no mas' WMS!!!!
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    Went to the gym to hit some cardio/abs/calf stuff.

    Rope Crunches
    3sets 15x12x10

    Reverse Crunch on Incline Bench
    3sets til failure

    Calf Raise
    -straight
    3 sets 20x10x6
    -Toes in
    3 setsx12
    -Toes out
    3setsx12

    Single Calf Raise
    2 sets til failure

    30min Low-Intensity Cardio

    On weekends im just going to eat when Im hungry, Im not very hungry on weekends and dont want to force feed myself. If I see a few hours have gone by and im not hungry I'll have some liver tabs and a scoop of whey.
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    I'll be eye-balling your progress.
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    Im taken today off. I felt slightly under the weather yesterday and felt like crap today, I didn't even go to work. I've had a temp crusing between 100-102 all day. I haven't eaten much but I did throw 50gr BCAA's in a gallon jug of water and have been sipping on the all day.

    I'll see how I feel tomorrow and maybe hit an ol back/chest split.
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    Well I was getting all my stuff together for tomorrow and I relize that I have almost no more WMS. So.....I will be cutting that out, o'well. I think I am going to give up on HI-GI carbs while cutting anyways. Possibly in general, just when bulking and training DC i'll stick to my P-Slin mass shake....I was GFH'n foz real wit dat shezzy,

    Anyone have ideas on where or how to implament my Peptapro?
    -1st thing in the morning and lower the amount of eggs I eat was my first thought
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    Well after a visit to the DR today it seems I have a case of the flu.....awesome!!!! I'll be out for the next few days.

    Just sippin on some BCAA's, eatin' chicken, and watching TV.
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    Irish incase your wondering I'll be ready for ya in 9 weeks
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    Quote Originally Posted by Distilled Water View Post
    Irish incase your wondering I'll be ready for ya in 9 weeks
    lol. Alright man. I'll be waiting.
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    Quote Originally Posted by Irish Cannon View Post
    lol. Alright man. I'll be waiting.
    maybe this flu will help strip my fat ass of some BF%.....who thought I'd be able to drop some lbs while watching family guy and sienfeld....I think I am on to somthing here..new fad diet.
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    Quote Originally Posted by Distilled Water View Post
    maybe this flu will help strip my fat ass of some BF%.....who thought I'd be able to drop some lbs while watching family guy and sienfeld....I think I am on to somthing here..new fad diet.
    That sounds like a great television combo.
  36. Running with the Big Boys
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    Feel good but didn't go to work today. Found out if your out for 3 days it's excused medical and I get paid and only have to use one sick day and get paid for all three.

    Im not argueing but whatever.

    Trained DC style. BC I gotta GFH to beat IC :bb2:

    I had no spotter today so I went 15-20RP range

    Flat BB Bench
    185lbsx15x7x3
    25RP total

    Hammer Iso Behind Head Press
    180lbsx12x6x3
    21RP Total

    Lat Pull Down
    150lbsx11x7?x3
    21RP Total

    Hammer Low Row
    180x12
    200x10

    I actually hung for the entire minute after back....looks like not lifting for 5days really helped out I was strong as hell today

    15min LI Cardio
    Serious Nutrition Solutions Representative
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