16 weeks of DC

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  1. Right on man! Just keep eating! I need to eat more, I eat 4-6 meals a day but no shakes. I'm picking up some protein tomorrow, add a few scoops and some peanut butter for a few extra hundred calories
    Serious Nutrition Solutions Representative


  2. B1 biceps/forearms/back

    BB Curl
    80:14x5x4

    Pinwheel Curls
    50x12

    Neutral pull ups
    +10: 12x5x2

    T-Bar Row
    245x12
    275x7

    I'm toast right now
    Serious Nutrition Solutions Representative
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  3. Quote Originally Posted by Distilled Water View Post
    B1 biceps/forearms/back

    BB Curl
    80:14x5x4

    Pinwheel Curls
    50x12

    Neutral pull ups
    +10: 12x5x2

    T-Bar Row
    245x12
    275x7

    I'm toast right now
    Those are some crazy ass Tbar rows dude. What is that, 6 plates? I couldn't even do 1 haha.

  4. Quote Originally Posted by Torobestia
    Those are some crazy ass Tbar rows dude. What is that, 6 plates? I couldn't even do 1 haha.
    Thanks but it's 5 and 5lb guy. I count the bar I use as 45 (like you would for bench, squat etc...) jut makes math for my dumbass easier lol.
    Serious Nutrition Solutions Representative

  5. Quote Originally Posted by Distilled Water View Post
    Thanks but it's 5 and 5lb guy. I count the bar I use as 45 (like you would for bench, squat etc...) jut makes math for my dumbass easier lol.
    Oh, so you do them on a barbell and not on one of those chest supported machines?
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  6. Quote Originally Posted by Distilled Water View Post

    I'll take tomorrow off and hit B1 (bi's/forearms/back) Thursday and C1 (legs) Friday. I'll go two on/one off/two on/one off etc.......until I can't beat my log book
    What is the purpose of this DW?

  7. Quote Originally Posted by Torobestia
    Oh, so you do them on a barbell and not on one of those chest supported machines?
    Nah, we don't have that machine at my gym. I go old school, bar in the corner.
    Serious Nutrition Solutions Representative

  8. Quote Originally Posted by Frank Reynolds
    What is the purpose of this DW?
    Partially bc my schedule is going to be crazy the next few weeks. I literally only have a few 30min window to train annnd I can really kill back, sometimes I'm a little gas'd when I get to it. Same goes for quads.
    Serious Nutrition Solutions Representative

  9. Oh, ok.. was just curious!

  10. Workout A2

    Incline BB Bench
    245: 11x4x2= 17RP
    11-15RP

    Standing Overhead BB Press
    135:14x5x2=21RP
    15-20RP

    Weighted Dips
    55:14x4x1=19RP
    15-20RP

    I hit a wall on dips. My tris were shredded, I shook like a leaf for at least 5 seconds trying to squeeze out that last rep to bump weight, no dice. I'm still stuck at the 210ish mark. Really pounded food today, and a few shakes so we'll see at the end of the week if I can muster up a few lbs.

    Also, iForce Rev2....LEGIT! Super strong AI, *****s Letro(in my short experience with these type products) guys should look into it.
    Serious Nutrition Solutions Representative

  11. Workout was all jacked up. I forgot my workout log at home so I went from memory

    B2
    Preacher Curl
    80:10x4x2=16RP
    11-15RP

    DB hammer curl
    45x21 SS
    11-20SS?

    Lat Pulldowns
    210:12x6x2=20RP
    15-20RP

    Seated Row
    Heavy for 2 sets (there's just small numbers, no weights)
    Serious Nutrition Solutions Representative

  12. Took a few days off and am back to a more traditional split to the next week or so until its back to a DC BLAST!

    Chest and tris today
    Flat BB bench
    225x15
    235x12
    245x9

    Incline flys
    35x20
    45x15
    50x12

    Decline machine
    3sets

    Flat DB fly
    40x15
    45x12
    50x11

    Rope push down
    3sets

    Dips
    3 sets til failure

    Close grip bench
    135x20
    145x15
    165x10

    Tris are toast!!!!!
    Serious Nutrition Solutions Representative

  13. Weight as of today: 217
    Serious Nutrition Solutions Representative

  14. Back on the DC train Monday! Been doing a regular split since and I have mixed feelings. The pump is cool but I'm running out of gas and not as sore.

    Weight has leveled off. Weighed in at 220 today. I have 4 more weeks of hardcore GFH ;-)

    Diet looks like so

    Meal 1:
    1scoop trutien
    6 whole eggs
    1/2 cup oats

    Meal 2:
    2 scoops whey

    Meal 3:
    10oz chicken tenderloin
    1/2 cup white rice

    Meal 4:
    Up Your MASS shake
    16oz skim milk

    Meal 5:
    10oz tenderloin
    1/2 cup white rice

    Meal 6:
    Up You MASS shake
    16oz skim milk

    Meal 7:
    Idk but a low carb lower fat 50gr protein haha

    That last meal is my last break at work it's only 10min spin gotta figure something out.
    Works out to bout 400/400/100 so should work out well for these last few weeks of going hard. I'll back off the carbs a little after that and eat a little cleaner
    Serious Nutrition Solutions Representative

  15. Workout A1

    Flat BB Bench
    215: 20x6x3=29RP
    20-30RP

    Hammer Iso-Shoulder press
    270: 8x3x1=12RP
    11-15RP

    Skull Crushers
    100: 14x6x2=22RP
    15-20RP

    Pull Ups Wide
    BW: 14x4x2=20RP
    15-20RP

    Hammer Iso- Low Row
    220x12
    240x8

    Feels good to be back to DC, now I hope I can survive work!
    Serious Nutrition Solutions Representative

  16. DC legs = Vomit......smh
    Serious Nutrition Solutions Representative

  17. Sorry guys, woke up late yesterday and couldnt update my workout log

    Workout B1

    90: 11x5x4=20RP
    15-20RP

    DB Hammer Curl
    50x20SS
    12-20SS

    Leg Press Calve Raise
    180x12
    10-12

    Stiff Deads
    315x6
    365x4

    Leg Press (low-narrow stance)
    495x12
    405x20
    *Need to go heavier on the 1st set. I threw up after this workout BTW

  18. Todays workout was a little different than I wanted. I didn't have a workout partner and fat chance anyone at my gym would give a spot. Theyre all co(k suckers

    Workout A2

    Hammer Incline Iso-Press
    270: 11x3x2=15RP
    11-15RP

    Seated Narrow BB Press
    135: 12x5x3=20RP
    15-20RP

    CG Bench
    225: 11x3x2=16RP
    11-15RP
    *Without a spotter

    Hammer Iso-High Pull Down
    270: 12x5x4=21RP
    15-20RP

    Bent Over BB Row
    225x12
    245x8

    It seems my shoulders arent growing like the rest of my body, theyre lagging. Anyone with DC experience also experience this?

  19. Quote Originally Posted by Distilled Water

    It seems my shoulders arent growing like the rest of my body, theyre lagging. Anyone with DC experience also experience this?
    What are your 3 movements?

  20. Quote Originally Posted by Frank Reynolds

    What are your 3 movements?
    They have been DB press, Standing BB press and Smith front press.

    I swapped in hammer iso press in hopes to change it up and add some mass
    Serious Nutrition Solutions Representative

  21. Subbed for progress. May try ylthis routine soon
    IFORCE INTIMIDATE SPONSORED LOG
    http://anabolicminds.com/forum/supplement-reviews-logs/188517-intimidate-u-ready.html#post3123054

  22. Quote Originally Posted by Distilled Water

    They have been DB press, Standing BB press and Smith front press.

    I swapped in hammer iso press in hopes to change it up and add some mass
    what rep ranges? And what kind of weight ate you pushing?

    Standing bb you do strict ie no leg drive?

    Lastly any pics? Just curious if you have a legit lagging issue or if it is something you feel is lagging?(we all do this from time to time)

  23. Quote Originally Posted by Frank Reynolds

    what rep ranges? And what kind of weight ate you pushing?

    Standing bb you do strict ie no leg drive?

    Lastly any pics? Just curious if you have a legit lagging issue or if it is something you feel is lagging?(we all do this from time to time)
    DB presses were 20-30 and others were 15-20. Smith presses were 185+, DB were 75, and standing I worked up to 135 with strict form. Now 270 on Hammer Iso press

    I don't have any pictures, I should have taken some. I will on Monday morning to gauge but I really feel they're lagging.
    Serious Nutrition Solutions Representative

  24. Workout B2

    Hammer Machine Curl
    90: 11x5x3
    11-15RP

    Reverse BB curl
    70: 9x5x3
    11-15RP

    Hack Machine Calve Raise
    6 plates x 10

    Seated Leg Curl
    130: 13x6x2
    15-20RP

    V-Squat
    405x10
    315x17=puke

    Idk why I keep throwing up! I don't eat before I train legs now because I always get nauseous now I'm not as nauseous but I throw up and still can't eat within at least an hour after my workout.

    Extremely irritating
    Serious Nutrition Solutions Representative

  25. Quote Originally Posted by Distilled Water View Post
    DB presses were 20-30 and others were 15-20. Smith presses were 185+, DB were 75, and standing I worked up to 135 with strict form. Now 270 on Hammer Iso press

    I don't have any pictures, I should have taken some. I will on Monday morning to gauge but I really feel they're lagging.
    Cool in for pics!

    Your pressing weights are decent.

    Have you tried lower rep ranges on bb/machine movements? I typically prefer higher rep ranges on delts, but if you have been doing 15-20rp, maybe give the 11-15rp a shot.

    Quote Originally Posted by Distilled Water View Post
    Idk why I keep throwing up! I don't eat before I train legs now because I always get nauseous now I'm not as nauseous but I throw up and still can't eat within at least an hour after my workout.

    Extremely irritating
    You giving yourself enough rest between the first set and the Widow?

  26. Quote Originally Posted by Frank Reynolds
    Cool in for pics!

    Your pressing weights are decent.

    Have you tried lower rep ranges on bb/machine movements? I typically prefer higher rep ranges on delts, but if you have been doing 15-20rp, maybe give the 11-15rp a shot.
    That's what I was thinking with the 11-15 on the Hammer machine. Good to get your input, makes me feel better about it.

    Quote Originally Posted by Frank Reynolds
    You giving yourself enough rest between the first set and the Widow?
    Probably not, guess I didn't really think about it. You think 5min would be good?
    Serious Nutrition Solutions Representative

  27. Quote Originally Posted by Distilled Water

    That's what I was thinking with the 11-15 on the Hammer machine. Good to get your input, makes me feel better about it.

    Probably not, guess I didn't really think about it. You think 5min would be good?
    I would give the change in reps a try and just keep progressing in weight. Where do you feel your delts are lacking? All around or specifically the front, rear etc?

    As for the widow 5 min seems about right. I would always pace around and **** between sets but after training with a PL buddy of mine a bunch of times he really stressed to me just sitting down and chilling between heavy ass attempts. I would say do the same. Grab a seat, chill for 5 min or so and smash the widow.

    I have puked a number of times as well(only on quads) and I feel like it was because I rushed my rest and was going into the set still breathing hard etc.

  28. Quote Originally Posted by Distilled Water View Post
    Idk why I keep throwing up! I don't eat before I train legs now because I always get nauseous now I'm not as nauseous but I throw up and still can't eat within at least an hour after my workout.

    Extremely irritating
    I feel that way every time after using the hack squat machine (I think everyone around here call's it the V-squat machine?), haha.

  29. Mostly mid and rear delt. Early on on training i didnt do much for them and my front delt really took over.

    Yeah I'll try and just sit down and relax on Thursday when I squat.

    Good to hear I'm not the only person who's on the brink of throwing up haha
    Serious Nutrition Solutions Representative

  30. Quote Originally Posted by Distilled Water View Post
    Mostly mid and rear delt. Early on on training i didnt do much for them and my front delt really took over.

    Yeah I'll try and just sit down and relax on Thursday when I squat.

    Good to hear I'm not the only person who's on the brink of throwing up haha

    Honestly, for real detls/upper back I have been adding in some direct work 2x a week at the end of my workout. Just like 3 sets of 10-12. Something like face pulls, inverted rows, etc. Just trying to squeeze the **** out out of them, not worried about going super heavy. I feel like the upper back can take a tremendous work load, and a little added work, hasn't posed any recovery issues "for me". With DC I don't really like adding too much, but this has not been a problem at all.

    The mid IMO should get blasted pretty hard from all the pressing.

    You ever done standing DB strict over head press, or Reg Park press(same thing but with a hammer grip)?
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