16 weeks of DC

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    16 weeks of DC


    Since I got a new fancy iPhone, doing logs will be a whole lot easier. Going to log se good ol' fashion DC training. I have one more week of regular training before DC starts. Got this fancy fitness pal on this bad boy to help log my daily food intake to make things a lot easier.
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    I'm following...
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    Upper body push workout tonight. 1 compound movement followed by an isolation. Just kind of going lighter before DC starts. I was 700 calories over my goal for the day, but it was more carb heavy than I would have liked. I'll be moving more to the DC type diet when the blast starts, as in protein + fat meals and protein + carb meals and 2gr of protein per pound of body weight.
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    Off day today, got my goal for calories. Nothing special report
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    Off day today, got my goal for calories. Nothing special report
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    Sorry guys, I've got whicked sinus infections. I'll be down for a few days and will be starting DC next monday
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    No worries man, keep the updates coming when you can
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    Breakfast down! 3 large omega-3 eggs and 4 stripes of bacon mmmm. Also downed a half pot of coffee. Feeling great today
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    Meals haven't been what I wanted. No shakes! Have eaten 1lb of 97/3 ground beef and 1/2 cup (uncooked) long grain rice. About to head to the gym, started some goodies today I'm pretty jacked about too. I'll get starting weight today and waist, I don't care about anything else bc if I put weight on and waist stays close to the same it's worth it. I'll post my workout when I'm done.
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    Damn down to 193! Being sick killed me. A1 today: chest/shoulders/triceps/back
    Flat BB Bench
    185: 20x6x3

    Overhead DB Press
    60: 21x7x4

    Skull crushers
    95: 16x7x3

    Neutral pull ups
    BW+25: 10x4x2

    T-Bar Row
    225x12 & 250x8
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    Cardio today, no abs didn't have time. Diets been on point and 7 o'clock carb cut offs blow!
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    Biceps/forearms/legs

    BB Curl
    65lbs 15x6x4

    DB Pinwheel curls
    45lbs 10 SS

    Seated Calf Raise
    105lbs: 15 DC

    Good mornings

    BB squat
    315x12
    275x20

    I threw up twice after my workout......it was awesome lol

    I'm thinking of going to a carb back loading diet, I just eat carbs and feel like crap. DC doesn't need a ton to be able to get the job done, any thoughts?
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    Workout A2

    Incline BB Bench
    225: 10x3x1
    14RP (11-15RP)

    Standing Overhead Press
    115: 12x4x3
    20RP (15-20RP)

    Weighted Dips
    45: 11x5x2
    17RP (15-20RP)

    Wide Lat-Pulldowns
    200: 12x3x2
    17RP (15-20RP)

    BB Row
    225x8 SS
    185x12 SS
    (8-12 SS)
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    Weight is finally about back to normal, weighed in at 198 yesterday. i just need to make sure im getting these meals in. Work makes it a huge pain, theres no microwave and if i have to eat that stuff cold, i'll vomit. Here's a rough outline of what I try and eat everyday....

    Breakfast:
    3 whole XL omega eggs
    3 strips of bacon
    16 oz milk

    Meal 2:
    8 oz fatty meat

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

    Post Workout
    2 scoops Whey
    25gr WMS

    Meal 5:
    10oz chicken
    1/2 cup rice

    Meal 6:
    10 egg whites

    I need to add an extra shake or 2 in there with some peanut nutter but I'm low on funds, and just kinda lazy on ordering some protein
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    Workout B2

    Preacher Curl
    60: 10x4x2

    Rev grip cable curls (Iso)
    40x15 SS
    Standing calf raise
    225x12

    Seated leg curl
    150: 14x6x4

    Front squats
    225x10
    185x20 uke

    Diet was great til I got stuck at work! So since I was in a crunch I got a hot-n-ready for $5 and housed it. Came home and slammed a universal real gains shake with skim milk. Def looking at close to 4k calories today but feeling suuuuper bloated right now. Back on the grip tomorrow
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    2nd cycle of DC workouts, A1 today
    Flat BB Bench
    195: 24x7x3=34 RP
    20-30RP

    DB Overhead press
    70: 23x7x4=34RP
    20-30RP

    Skull Crushers
    105: 17x7x3=27RP
    20-30RP

    Neutral pull-ups
    BW 15x5x3=23RP
    15-20RP

    T-Bar Row
    235x12 SS
    260x8 SS
    8-12 SS

    Pretty solid workout, got almost every rep range. Really excited about this training/diet/supplement regimen. Estro is under control!
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    Weight is over the 200lb mark!!!!
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    Today it was curl in the squat rack day......all day so I did some leg press for quads.

    BB Curls
    75: 11x5x4=20RP
    15-20 RP

    DB Pinwheel Curls
    45x12 SS
    10-12 SS

    Seated calf raise
    270 x 10DC
    *was at different gym

    Single leg curls

    Leg Press (low foot position, narrow stance)

    Had to change things up a little bc of the gym I was at. Great workout thought. Weight was 203 this morning and feeling pretty good. There will be plenty of food this week, just what DC ordered.
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    Weight wednesday morning pre food: 203.8. Weight just a few hours ago: 211.2!

    Haha I love the holidays! I plugged most of what I ate from we'd through this after noon and my daily average for protein was over the 500 mark and calories were we'll over the 5k mark. My workout Friday evening was awesome though, lol.

    I'll post Fridays workout when I return home.

    Hope everyone had a great holiday!
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    Weight wednesday morning pre food: 203.8. Weight just a few hours ago: 211.2!

    Haha I love the holidays! I plugged most of what I ate from we'd through this after noon and my daily average for protein was over the 500 mark and calories were we'll over the 5k mark. My workout Friday evening was awesome though, lol.

    I'll post Fridays workout when I return home.

    Hope everyone had a great holiday!
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    Legs are toast!!!!

    Workout B2

    Preacher Curl
    70: 11x5x2

    Rope Hammer curl
    110x15 SS

    Standing Calf Raise
    245:15x6x4

    Seated Leg Curl
    160:14x6x2

    BB Squats
    405x12
    365x20
    *puke in parking lot

    Great workout, weight is back to around normal at 207 lol.
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    Wow, what a giant jump in the squats. Strong as ****. What made you decide to go that way?

    Also, where did you get the rep ranges for the sets, and why do they vary (once you said 11-15 for chest, then you said 20-30). Or rather, why do you do it like that?

    Anyways, very sweet workouts man. Love DC
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    Quote Originally Posted by Torobestia
    Wow, what a giant jump in the squats. Strong as ****. What made you decide to go that way?

    Also, where did you get the rep ranges for the sets, and why do they vary (once you said 11-15 for chest, then you said 20-30). Or rather, why do you do it like that?

    Anyways, very sweet workouts man. Love DC
    I wasn't Hitting legs very hard over the summer, just muscle memory I'd say. Have a personal best of a 600+1RM for squat (last winter). The rep ranges are different by exercise, dumbbell presses for anything are 20-30. It's 11-15 for harebell or smith presses (excluding flat beech bc of the risk for injury)

    Hope that answered your question
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    Workout A3

    Flat DB bench
    95:25x6x3=34
    20-30RP

    Smith Shoulder Press
    185: 12x5x3=20
    11-15RP

    CG Bench
    195:12x3x1=16
    11-15RP

    Pull Ups
    BW: 12x5x3=20
    15-20RP

    Rack Deads
    405x5
    365x8

    Beat everything this week!
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    Well kind of moved away from DC last night, I hit bis/forearms/calves DC style then hit stiff deads an deep squats (ass to grass) with an old buddy.

    Worked up to 350 on stiff deads for 5 and squats 365 for 6. Felt good. Joints are kind of getting a little achy. My elbows and writ are starting to give me some issues. It's been a hard 4 week blast, Dante explains he usually blasted for 4 weeks, 6 max before he would coast for 2. I'm going to start another go and hope to squeeze out 2 more weeks before I go a few weeks of FST-7 for my "cruise training"
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    Lookin good broham. DC always intrigued me, but i havnt gotten around to trying it, i like volume, and i get paranoid that if i do DC it wont be enough volume. lol
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    Quote Originally Posted by 3clipseGT
    Lookin good broham. DC always intrigued me, but i havnt gotten around to trying it, i like volume, and i get paranoid that if i do DC it wont be enough volume. lol
    Yeah it was hard to get a grip on at first for me too. Then after a few blast's I saw how much strength I had gained and was hooked. Only beef is my biceps seem to not grow like the rest of my body, legs absolutely BLOW UP!!!!!!
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    Weight room was closed yesterday, I'll hit A1 today
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    Going to have to change the schedule up a bit. Hit A1 today, chest/shoulders/triceps

    Flat BB Bench
    205: 23x5x3=31RP
    20-30RP

    DB overhead press
    75:21x6x3=30RP
    20-30RP

    Skull Crushers (EZ Curl bar)
    115:13x4x2=19RP
    15-20RP

    I switched it up to EZ curl bar, straight bar was killing my wrist. I went way up in weight on accident, thought the bar was different weight. 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
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    Quote Originally Posted by Distilled Water View Post
    Yeah it was hard to get a grip on at first for me too. Then after a few blast's I saw how much strength I had gained and was hooked. Only beef is my biceps seem to not grow like the rest of my body, legs absolutely BLOW UP!!!!!!
    Yea ive recently changed my routine to incorporate strength and volume, so we shall see how this goes, im picking up strength pretty quick, hopefully it continues!
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    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
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    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
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    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.
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    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.
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    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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    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?
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    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.
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    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.
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    Oh, ok.. was just curious!
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    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
  

  
 

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