Punthra's Contest Prep (DC Style Journey to the stage next June)

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    Punthra's Contest Prep (DC Style Journey to the stage next June)


    Well I'm starting my contest prep really early as i will be logging my bulk and my actual prep. I plan on doing a bulk, a practice cut, one more bulk (Rebound), and finally my actual contest prep. I will be using a advanced DC training program, as the basic just didn't suit my needs.

    Example:

    Workout A

    Incline Hammer Strength Presses (11-15reps) Rest/Pause
    Upright Rows (11-20reps) Rest/Pause
    Incline Skullcrushers (20-30reps) Rest/Pause


    Workout B


    Wide Grip Pulldowns (11-15reps) Rest/Pause
    Rack Deadlifts (6-9reps) + (9-12reps) Straight Sets
    Preacher Curls (11-20reps) Rest/Pause
    Reverse Grip One Arm Cable Curls (10-20reps) Straight Sets


    Workout C


    Seated Calf Raises (10reps) DC Style
    Lying Leg Curls (15-30reps) Rest/Pause
    Hack Squats (6-10reps) + (20rep Widowmaker)

    DC stretching will obviously be used as it is a key component of DC

    plan on adding supplements in as needed (microdrol will be ran at the end of september when my training is in rhythm)

    basic supplements such as creatine, fish oil, and protein will obviously be used

    i don't plan on writing out my meal plan as i have someone looking after that and it is just to much damn writing

    Anyways I hope you follow along as i could use the support and any advice that anyone can throw out.....I also plan on posting pics occasionally to show how my progress is coming along (please don't hesitate to comment as I need all the help I can get as it is my first time trying to compete in a bodybuilding competition)


    Stats:


    Height - 5'11
    Weight - 234 (remember i've been away from the gym for 2 weeks and have been eating crappy on purpose to allow my body to rebound)
    Training Experience - 7 years (4 serious)


    Hope you enjoy the ride and wish me luck on my jouney.

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    Workout A

    Incline Hammer Strength Presses 360x9 / x3 / x1
    Upright Rows 155x11 / x4 / x3 (Didn't feel that strong on this exercise)
    Incline SkullCrushers 110x16 / x6 / x3


    Notes:
    - strength was pretty good for not training for two weeks and on a crappy diet
    - forgot how much i enjoy the DC stretching
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    Heading into the gym in the next hour to knock out workout b. Light weight!!!
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    Cool....So with DC are you just weight training 3 days per week ?...Looking to compete next year for the first time as well...So I'll be poppin in from time to time to check this out.
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    It looks like this

    Week One

    Mon - Workout A
    Tues - Workout B
    Wed - Off
    Thur - Workout C
    Fri - Workout A

    Week 2

    Mon - B
    Tues - C
    Wed - Off
    Thur - A
    Fri - B

    Week 3

    Mon - C
    Tues - A
    Wed - Off
    Thurs - B
    Fri - C

    Cycle then repeats......
  6. Senior Member
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    Workout B

    Wide Grip Pulldowns 270x8 / x3 / x1

    Rack Deadlifts 495x9 / 455x12 (Obviously need to go heavier, but damn i felt strong on this exercise today)

    Preacher Curls 100x8 /x4 / x2

    Reverse Grip One Arm Cable Curls 30x19 ( Pump from this was absolutely insane)

    Notes:
    - stretching felt unreal today
    - excited to get back in a rhythm as i think i can destroy some of my previous bests later in the fall
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    Pretty cool, Punthra. What show are you targeting and when is it?
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    I'm targeting the northern classic in Fort St. John, British Columbia next june.
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    Workout C

    DC Seated Calf Raises 100x10 (Calves were incredibly cramped afterward)

    Seated Hamstring Curls 180x11 / 180x3 / x2

    Hack Squats 560x6 & 380x20

    Notes:
    - Legs are starting to tighten as i type this
    - stretches felt nice
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    Your fukkin strong bro. In for the win Punthra. LET'S DO THIS! Make that logbook your b!tch!
    ...GMG760 Version 2.0 ... Back from the dead.
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    Thanks man! Glad to have you along for the ride.
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    Workout A

    Incline Hammer Strength Presses 370x8 / x3 / x1

    Upright Rows 160x10 / x4 / 3

    Incline Skull Crushers 115x17 / x6 / x4

    Notes:
    - great workout
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    Workout B

    Wide Grip Pulldowns 270x9 / x3 / x1

    Rack Deadlifts 525x6 & 475x10

    Preacher Curls 100x10 / x3 / x1

    Reverse Grip One Arm Cable Curls 35x17

    Notes:
    - Great mind muscle connection today while doing lat pulldowns
    - stretches felt amazing especially the lat hang
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    Nice workout... can't wait until I can do 270 on lats. Unfortunatley my gym's machine only goes to 240. I'm about 20 lbs away, and I wonder what will happen by the end of my next DC blast... may need to find a new gym. Which sucks because i love mine.
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    Use the pins to hold weight on the machine....that's how i was able to do 325 on close grip pulldowns. I'm sure 240 is definitely within reach for you!
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    You, sir....are a monster! Nice job on those rack deads!
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    Thanks Rantorcha!

    Workout C

    Seat Calf Raises (DC Style) 110x10

    Seated Leg Curls 195x11 / x4 / x2

    Hack Squats 600x7 / 400x20

    Notes:
    - pump was excruciating for calf raises
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    Seriously. I think calves are what I dread most these days. The seconds seem to slow down around rep 8-9...
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    The cramping is the absolute worst! But my calves are fried the next day so it must mean they are growing....right?
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    It's the only calf routine that has made a difference in my calf growth, which is ridiculously slow.
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    hack squats with 560.... jesus.
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    I couldn't do this much on a sled but that's how much i can do on the hammer strength hack squat.
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    What's the difference?
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    it's more of a squat on a pivot point....just seems easier.

    Today's Workout


    Workout A

    Incline Hammer Strength Presses 370x11 / x3 / x1

    Upright Rows 160x12 / x4 / x2

    Incline Skullcrushers 120x17 / x4 / x2
  25. Senior Member
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    So I had to remove an exercise today, due to my shoulder hurting from playing racquetball. Had absolute killer workout otherwise....


    Workout B

    Close Grip Pulldowns 300x7 / x3 / x1 (Man, i love this exercise)

    Rack Deadlifts 525x7 / 480x10 (Hell yeah)

    Preacher Curls 105x9 / x3 / x1

    Reverse Grip One Arm Cable Curls 40x15

    notes
    - strength was amazing today, keep moving up in weight without supps right now
    - still plan on starting my microdrol at the end of september so that i have everything i need and my training and diet are in check.
    - if someone notices that i'm doing something wrong with my program please let me know as i can always make adjustments
  26. Senior Member
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    Workout C

    Seated Calf Raises 114x10

    Hack Squats 620x6 / 420x20

    Seated Hamstring Curls 210x10 / x4 / x2

    Notes:
    - Squats felt more brutal then normal today (ie really sucking for wind after widowmaker)
    - strength has been going up quite steadily which means i'm on track for the end of the month
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    Quote Originally Posted by punthra View Post
    Workout C

    Seated Calf Raises 114x10

    Hack Squats 620x6 / 420x20

    Seated Hamstring Curls 210x10 / x4 / x2

    Notes:
    - Squats felt more brutal then normal today (ie really sucking for wind after widowmaker)
    - strength has been going up quite steadily which means i'm on track for the end of the month
    420 for 20? Holy moly. You are a beast brudda.
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    Thanks buddy! I'm loving DC as i only have to concentrate on 2 all out sets instead of doing a normal progressive build up. How's your training been going?
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    Nice job, P! Hell, I need a nap from just reading your journal.
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    Workout A

    Incline Hammer Strength Presses 380x7 / x3 / x1

    Upright Rows 165x10 / x3 / x2

    Incline Skullcrushers 125x16 / x6 / x2

    Notes:
    - very happy with my workouts right now as i've been able to move up in weight almost every week without adding supplements yet
    - really noticing a rebound effect from taking time off from the gym (ie strength and body composition)
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    Well this week is going to be cut short as i am heading out to our cabin with friends. I wasn't scheduled to train today but i went in and got workout B done.

    Workout B

    Close Grip Pulldowns 305x7 / x3 / x1

    Barbell Rows 265x7 / 205x20

    Preacher Curls 115x7 / x3 / x1

    Reverse Grip Cable Curls 40x17

    Notes:
    - rack deadlifts were skipped this week due to the racks being used, will return to rack deadlifts next week
    - strength was awesome
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    Workout A

    Incline Hammer Strength Presses 385x8 / x3 / x1

    Upright Rows 165x12 / x4 / x1

    Incline Skullcrushers 130x15 / x5 / x2

    Notes:
    - felt nice to get into the gym after a nice relaxing weekend out at the cabin
    - couldn't get a great pump but strength was good
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    Nice workouts bud! Keep it up! I can't wait to see how fuggin strong you get on the super...
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    I know, i'm starting to get pretty excited.
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    I was supposed to go in and do workout b today but i think i'm going to take the day off due to feeling run down. Will get it done tomorrow morning.
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    Weight will go up on every exercise tomorrow as long as i get some rest.
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    well, i was wrong and i'm going to need a couple more days off as i'm more stuffed up and dehydrated than i was yesterday. I'm going to start fresh on monday. I still plan on starting my microdrol at the end of the month even though i've been thrown this set back.
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    Scratch what i said before....I'm heading into the gym in about an hour. Woke up feeling crappy but now i've got some pep in my step, so i'm going to rock the gym.
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    Quote Originally Posted by punthra View Post
    Scratch what i said before....I'm heading into the gym in about an hour. Woke up feeling crappy but now i've got some pep in my step, so i'm going to rock the gym.
    Fukk yea brudda! That's what I'm talking about! Take no prisoners, show that logbook why it's your b!tch!
    ...GMG760 Version 2.0 ... Back from the dead.
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    I came, I saw, and I conquered today in the gym.....

    Workout B

    Close Grip Pulldowns 310x7 / x3 / x1 (Hell Yeah)

    Barbell Rows 275x6 & 210x20 (Had to take a short pause to get the last 5 reps done)

    Preacher Curls 115x8 / x3 / x1

    Reverse Grip Cable Curls 45x16 (the devil created this exercise...lol...damn these hurt)

    Notes:
    - what a bad ass workout!
    - pump was a amazing for biceps
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