KTW's not as tall as Motiv8er but not as short as Glenn or Beelze log
- 05-29-2006, 07:33 PM
KTW's not as tall as Motiv8er but not as short as Glenn or Beelze log
So it's time for me to lose some fat for the next few weeks while I'm out here on my internship. More on supps later, here is my routine (critiques and comments welcome)
Bent Over BB rows
Close Grip Bench
Romanian Deadlifts (going to rotate in 2 week blocks with Good Mornings)
Seated Calf raise (super slow eccentric, concentric fairly slow from a deficit, pause at both top and bottom, most likely a 5-3-10-3 tempo)
Standing EZ bar curl
Shrugs of some sort (I do not need to work on grip @this point, so until I do I am going to hit traps on this day)
Incline BB bench
Rack Chins (provided I can get a movable bench to use with them, if not, wide grip pullups)
Face Pulls (Sorta upper back but I feel em in my rear delts so I think they're fitting)
Skull Crushers (If my elbows still hurt ridiculously I will figure something else out, maybe 55.2 degree semi over supianated dumbell kickbacks with an anabolic tempo)
Workout B2 (tentative)
I like training my legs twice a week, I didn't feel burned out doing it last time, but I will be cutting weight so I'm going to give it a try and if I feel over training coming on, or you guys convince me enough, I'll drop this day
Leg Press or 1 leg squats
Lying Leg Curls
Standing calf raises with the aforementioned tempo scheme
Hammer curls (possibly on the preacher bench I'm not sure yet)
No traps on this day, might add some plate pinches if I feel it is necessary
Albuterol (starting at 12mgs/day and going from there, probably going to run two three week cycles)
Cre Ethyl Thunder
Optimum Pro Complex protein
Will be carb cycling, two high, two medium, three low.
Highs will go on A1 and B1, ?Mediums on A2 and B2, if b2 gets eliminated then the medium day will be on a Friday (company dinners, etc. that day so it will be hard to count carbs). I will have an off week somewhere in there. During that off week I will go slightly Ketogenic. I will bump protein up to 400 grams, carbs will be ~50 to 75 grams a day, and then a carb up day on the 7th day of the week where I will go crazy and consume about 600grams.
High day levels:
This is where I am confused, My BMR for losing weight (20% lower than normal BMR) is 2638. Without any fat, this comes out to 2648. With even 50 grams of fat, I'm at a 3k surplus. I do not do cardio on lifting days so that is 500 extra calories I won't be burning
Carbs: 312 (Thinking of reducing this to 250 though, and having fats be at 33 grams like the other day)
Moderate day levels:
(Thinking of maybe further reducing carbs and adding some more fat, maybe making carbs 200grams and fat 52grams, 250 just seems slightly high, that's what I normally eat to meet my off day BMR requirements)
Low day levels:
Carbs: 187 (Will be 150 if I lower the above amounts
Fats: 33g (Will be higher if I change stuff like above)
Current Weight: Was consistanly at 206 but I'm at 203 right now after a horrible plane flight and getting sick for the past two days.
Current bodyfat: Measured at 15.8 a few weeks ago, hasn't noticably increased since
Body type: Have no idea. I'm tall and lanky, but I can put on weight fast. I do not remain super cut though, nor do I get a whole lot of fat gain. I have no damn idea what I am, I'm the middle of all three types.
- 05-29-2006, 07:42 PM
- 05-29-2006, 08:53 PM
As in days of the week?
It's Doggcrapp by the way, I forgot to include that
High days will be A1 and B1, Moderate A2 and B2, lows on off days
Also forgot to include cardio which will be 30 minutes on some sort of machine at a 70% to 75% of max heartrate. This will be done on off days.
Abs will be done on A1, B1, and A2
After dropping weight I will be clean bulking again with a 5x5 derivative or a modified Westside program, or if I like this DC training, this program continued. All I know is that for this I will have to take it easier during the deficit, but I have included movements that have helped me during the past, and will hopefully help me maintain some strength.
05-29-2006, 09:08 PM
06-01-2006, 04:41 PM
Alright quick update, we have been touring a ton of places here in DC this week and tours usually go all day, so today I will finally have time to register at a gym. Won't be that great, you have to wash the bar after using chalk, but whatever it's better than nothing. All my supps came except for the protein and malto, the Camphoblic makes me reallly hot at night, so I guess it's working. I have a few questions for the DC guys since I'll be following this. Just one working set? My question is, my 15rm on squats is 275, 10 rm is unknown and my 6rm is 315, if I do not faily, could I do those as my 3 sets with the weight pyarmiding down, or could I only use 1 hard set? I only plan on doing this with my core lifts to keep them higher and work within all the rep ranges. HIT never worked for me in the past, so I'm hoping this program isn't a variant of it that just lists warmup sets. I was hoping to use this like my older programs I have done logs for in the past, train different ranges, since that has led to my best strength gains ever.
06-01-2006, 04:59 PM
06-01-2006, 07:12 PM
06-01-2006, 07:18 PM
06-01-2006, 07:19 PM
06-02-2006, 02:36 AM
do the last heavy set and then do a 20 repper with a slightly lighter weight. these have been nicknamed in the DC community as 'widowmakers'. basically, pick a weight that you normally get for 10-12 reps. after 12, rest at the top for a few breaths, bang out a couple more, rest, couple more, etc. til you reach 20. it sucks royal donkey balls so you're going to have man up for this one. i don't have a use for them in my program since i'm going purely for strength.
06-02-2006, 08:50 AM
Well my goal with this program is to preserve my strength while cutting, so that is what I am mainly concerned with. I came from a 5x5ish program for strength and I am worried that just one set in the limit strength training zone will not be enough, considering the other sets will be pretty light, so I was thinking more might be needed, so my real question is, do you think just one heavy set progressing every week is enough?
06-06-2006, 05:34 PM
Alright so finally got my gym membership today and am not sick anymore so just to let everyone know, I'm following Beezle's program basically, just wanna try something new, something simple.
Felt weak on the first few things today
80x6 (should have done way more but it didn't work out this way)
Stretch 60 seconds
Close Grip Bench
bwx7 P R
They have a really ****ty unadjustable power rack here so I did deads off the floor today, I'm gunna figure something out for next week
Sumo Deads (Really weird, they just snap up for me, I think I'll end up being a sumo puller because of my height, Stuff works out a lot better with this stance) with feet under rings
315x7 P R, really think I could have had one more
20 minutes walking back to the dorm
Started the Activate a few days ago, constant muscle hardness, it's weird, today was my first day in the gym, but I had a pump in my back from walking around all day. Took first dose of Alb. this morning, glad I didn't get clen, I really feel this stuff kick in. c2 is on the way.
06-06-2006, 05:38 PM
06-06-2006, 07:23 PM
why didn't you do more on the DB bench? awesome job on the PR's.
Last edited by Beelzebub; 06-07-2006 at 11:34 AM.
06-07-2006, 10:50 AM
You mean more weight? Sets? Reps?
I wanted the final set to be heavy, I knew I would be weaker this week as I was really sick for the past week and a half and still do not feel like myself, the set was spost to go higher but didn't, I don't know why. I was trying to copy your ideas as much as possible, the warm ups and then the balls to the wall sets.
Also, forgot to include that I did the stretches for 60 seconds for everything else and it sucked big time.
06-07-2006, 11:31 AM
i just saw "should've done more but it didn't work out this way" so i figured you had more in ya, but stopped anyway. cut your warmups down a bit. 65's and 80's aren't a huge difference when thinking of terms of a last set. hit the 65's for 3-4 reps and save it for the biggie.Originally Posted by ktw
06-07-2006, 04:37 PM
06-07-2006, 05:31 PM
06-08-2006, 09:36 PM
Just started using it again at the very end of my last 5x5ish routine i just did. I did 5 sets of the 85's for 5 so I don't know, I guess I didn't think that 65x12 would tire me out more.
06-09-2006, 05:48 PM
Had my 2a workout 2 days ago, didn't have time to post with all the hecticness of starting my internship and crap. I'm sure I met my carb goals today, but for some reason with this type of training I feel bogged down when doing big compound lifts and very drained.
315x6 (done this before, was not impressed)
The thing that sucks about this gym is that the squat rack is too narrow for my feet so I have to unrack the weight and then walk about 3 feet backwards to get out of the rack, which is pretty draining with a heavy load.)
This machine was friggin weird, I never figured it out, there's like 7 points of adjustment, I'm just gunna do makeshift GHR's next time.
Tried the SB thing, could not get past the first minute without cramping so I went as long as I could pretty much. This sucks.
Standing EZ bar curls, Widowmaker set
85x17 (ridiculously high pr, i think the bar had to have been mislabeled or something, I've never done 80lbs for this much before even)
followed by 30x20 alternating dumbell curls.
Really painful, had a gigantic pump after, but that subsided fairly fast.
Did stretches for 60 seconds after everything, the last 10 seconds are extremely bad.
Not doing deads close to a squat day again, it sucked bad squatting with a sore lower back. Also, I am feeling super drained from the decreased carbs, I do not think a second leg day is necessary right now, or at least until I can handle it.
I went with my origonal posted diet, low days are 150, med are 200, high are 250 and low days suck mad balls. It's hard to get quality food around here since I don't have a car, but my work is cool about me eating on the job so I've managed to get enough cals in at work except for yesterday when I forgot my **** at home. I might start lean bulking at the beginning of July depending on how this cut is going.
Cardio: I walk about 40 minutes a day at a fast pace, wether it be to get to the Metro or the store or to the gym or dinner, I end up walking a **** ton and have not noticed much yet so I am going to step up the walking a little bit, maybe jog a day or something I don't know yet.
Rest of my supplements finally arrived, the NO **** should help with the workout energy.
I do not feel the albuterol that much. I take 1 ml (4mg) 3x daily by putting it in my mouth and then swallowing with water and haven't noticed any sides or different feelings.
The Activate might be working, I can't tell, not sure if this is really going to do much for me or if I am being impatient.
I also notice on low days I feel super flat and have very little muscle hardness, but on high days that returns.
Thinking of doing the widowmaker for my chest, any input on this since it is my most lagging body part other than my bi's?
06-09-2006, 05:56 PM
Also the next weeks Deadlift variation will be pulls from just below the knees, like a rack pull but off blocks since the rack is too high to do it any lower. I think I'm gunna set it up so it goes floor, below knees, above knees, hypers, then start over so I'm pulling off the floor once a month and the rest of the time works on the rest of the motion. This will still be for back thickness, but now will be on 2a
06-09-2006, 05:59 PM
1 last post, today is an off day because I have to go to dinner with an alum and will not be able to make it tonight but tomorrow I will do 2a then a day off then 1a again. Or do you guys reccomend I make 3as and do 3a instead?
06-09-2006, 10:16 PM
06-10-2006, 12:51 PM
Yah I don't know what possesed me to try them back to back. What do you think about my deadlift scheme?
06-10-2006, 02:28 PM
Interesting log, so far. I just started DC too. So far I'm loving it. I might have to start one of these logs.
06-10-2006, 02:39 PM
Ya it's nice just to keep track of how things are going, I usually update my logs daily but I've been doing a ton of work lately so that hasn't really happened. Doing 2a in about 15 minutes.
06-10-2006, 02:41 PM
06-10-2006, 05:23 PM
K so just got back from the gym. Went to a gym on the other side of town, pretty cool, they had a special extra long deadlift/squat bar, a fat bar, 100 lb plates, a squat box and tons of benches and really nice equipment, provided weight belts, wraps, etc. Anyways, had a pretty good day.
Super wide grip pullups
The Grip was super wide, at the very end of the bar and I need some wraps because I think my grip was hurting me a lot.
Bent Over BB Rows w/deadlift bar
Not sure if this bar weighs anymore but it is super wide and has really deep knurling, can't wait to dead with it.
185x16 with a rest at 8 and 14 PR
Face Pulls w/ rope
110x13 with a rest at 9 PR
85x15 PR rested at 9 and 13
all sets done w/ 10 lbs
Also after my rows my bi's were throbbing today, so I did some really light hammer curls for 20 reps
All stretches done for 60 seconds, got a great chest stretch today, it felt like my pecs were getting ripped apart.
Great day, tons of new ridiculous pr's, I can't really believe I could do this much on these exercises, especially the rows and skull crushers, guess it's time to go heavier. Wanna know the funny part about all this, over the last 2 days I have as many carbs as I usually eat before workout when I bulk. The chest pr's aren't huge but they're their and they're nice to have, I hope to get some better ones in the future. Going to keep the Activate at 6 caps for the next few days, probably a week, then up to 8 depending on how the sides are going.
06-10-2006, 05:54 PM
i'm not a dc advocate, so i really dont know how it all works, but i like to do deads in the beginning, there's no way i could have the energy to pull at the end of my workout, plus i hammer my posterior and abs a lot more. a strong core is the key to big lifts.
06-10-2006, 08:05 PM
Well I've done a few 5x5's and benched, squatted and deadlifted on the same day and been fine, I'm going to do them as my first back thing on that day, I meant my idea of starting at the floor and moving up the legs incrementally each week then a week off where i just do hypers or no deads and at all and then start over again. Example:
Week 1: Floor Deads
Week 2: Below the knee rack deads
Week 3: Above the knee rack deads
Week 4: Hypers or no lower back work
Week 5: Floor Deads
Week 6: Below the knee rack deads
Week 7: Above the knee rack deads
Week 8: Hypers or no lower back work
Something kind of like that. I have no sticking point in my movement but I overtrain easily when constantly pulling heavy from the floor week after week so I don't think that's an option
06-11-2006, 10:35 AM
i dont know how dc works, but i'd say do hypers every week, and do week 1-3 then rotate, and everyone has a sticking point
06-11-2006, 11:40 AM
When I dead there is no change in momentum during any point of the movement yet so I'm trying to capitalize on that, squats and bench are a different story.
06-14-2006, 11:04 PM
K so yesterday I was at a House hearing for 5 hours and had to stay till 10 to wait for the vote on an amendment so I didn't get to go to the gym but I managed to today. It was also my first day on the full double dose of ActivaTe.
85x6 (pr by 1 rep but still a pr)PR
Bent Over Rows w/ deadlift bar
Still have no idea what this bar weighs, but it is fatter than the others in the gym so maybe more?
205x9 with a rest at 5 PR
Barbell Military press
Was really giving my right shoulder problems, it was pinching bad at the bottom of the movement and I have no idea why, so I went light, still got a PR but couldn't push it as hard as I wanted, I think I'm going to switch to dumbells or arnolds.
Narrow Grip pulldowns
So many people seem to love monopolizing the pull up bar to do hanging leg raises at the exact moment I want to use it. I could have gotten way more on these if I had chalk like I usually do.
190x7, resting at 5 PR
Close Grip BB bench
Some crunches and some other crap, really dead at this point
My strength is up for my upper body, I hope my squats match tomorrow or else I am going to be seriously bummed. I'm leaning out a little, I look bigger than I used to which is weird, no ab definition yet but I can tell the fat is melting, starting to see lower abs and obliques taking form.
Also need to mention that most of my supps never arrived. All I am on is the NHA stack, albuterol, and Camphibolic and have the normal malto and optimum for my pwo shakes. Ran out of Xtend today, trying to find some around here cuz I can't wait to order Crowler's stuff.
I was thinking today at work that maybe this program might be well suited for dropping fat because it has a relatively low training volume if you set it up that way and you can change parameters around to work on keeping muscle size and developing myogenic tonus, which is what I was trying to do this week. My strength is great, I'm gunna double dose the ActivaTe again on my next bulk.
Also might be signing up with a p lifting gym when I get back to AZ, going to see how they train, what programs they use etc, but Dave Draper and a lot of strongmen used to work out there in the 70's and they seem to have a fairly knowledgable training staff so hopefully it works out and you might see me trying to lift heavy weights at 225 sometime soon.
06-14-2006, 11:10 PM
that's definately nice, go in there and do exactly what they say, hahaaOriginally Posted by ktw
and what kind of gym did they have the deadlifting bar at? most likely it's 45
06-14-2006, 11:20 PM
This commercial one I go to here in DC. It's got to be probably an 8 footer and its definately thicker than the regular bench bars they have in there, it sits in the corner unused until I pull it out, just like the squat box and 100 lb plates.
Ya I got it off that site you sent me, they have a really nice history of strong dudes from back before equipment was used and if I train there I'm gunna sit down, shut up and get strong. The only thing is, I want to compete in the 225's, so I need to pack some solid lean mass on to do that at 6 foot 2
06-14-2006, 11:34 PM
it's 45lbs most likely, only a couple specialty bars are more than that, and if you're at a commercial gym chances are it's just a power bar, they're a little thicker.
and most guys that are 6'2 compete in the 275's and up, so you better start eatin
06-15-2006, 01:59 AM
Yeah, at 6'2" 220s isn't gonna happen. Not with a decent total anyhow... Plan on moving up to at least 242s.
As for pulls, it's a good idea to do some sort of pulling motion every week. I like to deadlift once every two weeks. I do high pulls on the weeks I don't deadlift. I think of them as DE work for the pull If doing deadlifts from the floor every other week is too much for you (it shouldn't be...) you can alternate between floor and knee height pulling.
06-15-2006, 07:36 AM
Yah I can handle every other, it's just every week that would suck, so I'm gunna alternate between knee and floor I think.
242's? Damn I better start getting some new clothes then and start saving up money for 'supps'
06-15-2006, 08:27 PM
Had an ok/****ty day in the gym today
Squats w/ box to parallel
275x3 w/loose belt
On the 275, I had one person on each side spotting me off the rack so I didnt have to back up 3 feet with the 275, but one guy decided to spot just one side on 3 reps, making it completely akward and hard for one leg, so I'm not counting the other 3 that would otherwise make the total 6. On the next set I put a 100 lb plate on the box cuz I wanted to see if it was truly harder box squatting above parallel like posters were saying. Here's the results:
315x3, Not even close to a PR, pretty ****ing bummed out, pretty mad, but at the same time if I was at parallel I think I woulda had it. I blame having a busy start of the week to cause my 9 day layover since my last squat session.
EZ bar curls
95x12, rest on 8 followed by a widowmaker with 25 lb hammer curls for 20 PR
Either I'm doing something wrong on curls or this type of training really enhances my bi strength because the first 6 were not even that bad and I have never even thought about touching this weight before.
205x8, rest at 6 PR
Again, this number is ridiculously high, I'm at only 250g of carbs today and putting up more weight than I ever have before on this, and the first few were not even tough.
Hex bar shrugs
225x8 PR Never shrugged 225 with this bar before at all, let alone for reps.
Did not have time for calves or abs because I have to get up mad early tomorrow for another hearing, not pumped about that.
I think the 8 caps of ActivaTe is kicking in. Minus squats, everything else was a ridiculous PR, weight I had never thought of touching before. If this continues to go this well, I'm going to run the same type of stack along with anagen during a bulk after this cutting period is over.
Picked up some Excell today and some Xtend, not very big tubs though, so I'm going to use it sparingly. Excell tastes great but I didn't notice much today.
06-15-2006, 08:32 PM
the higher up you go on the box the easier it is, so dont listen to those other posters. you were probably just worn out from the squats before. next time you do it set it at 1" below parallel. the box should be about 13-14" high. i dont know how tall you are but i'm 5'10 and 14 is 1" bellow parallel for me. you can also try a 12" box, those will work you like non other. either way though, you dont want to become one of the quarter squatters
good workout too
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