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Swanson's Fatboy DCP2.0 Log

testosteronet said:
You do know that if you were to lose some flub, you have potential to be a rock star, right? You definitely have the size.
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absolutely agreed. you're huge as ****, swanson. can definitely see the muscle mass. you get a little shredded and people might just walk away from you with piss in their pants.
 
ME Bench, bitchezzzz

Warm up

INCLINE BB PRESS
Bar, 135, 185, 225
275x8x3
315x3
365x0-spotter couldn't get bar off rack. Wife.

Incline DB twist press
SS
Face pulls

DB Shrugs
SS
Meadows Rows

BW Pull ups
SS
Fixed BB curls

30' LISS

Vid coming
 
Swanson52 said:
ME Bench, bitchezzzz

Warm up

INCLINE BB PRESS
Bar, 135, 185, 225
275x8x3
315x3
365x0-spotter couldn't get bar off rack. Wife.

Incline DB twist press
SS
Face pulls

DB Shrugs
SS
Meadows Rows

BW Pull ups
SS
Fixed BB curls

30' LISS

Vid coming
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lol, tough luck with that spotter, dude. hahah!
 
Swanson52 said:
Yeah I love my wife, but she's not a strong spotter. Need a training partner.
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I hear you. I'm trying to grow a training partner but it's slow going. He's only 3 years old now and can't lift sh*t. lol
 
DCP update(s). Interesting, man...

Weight is hovering around 290 today. Nbd unless you consider the fact that in the last 5 days I've started consuming an additional 20% more calories.

I'm absolutely ravenous for 3-4 hours after I train, so I've been crushing a lot more cals than usual. Maybe I've got a confirmation bias, but I think after 8 days that I'm "tightening up", yet eating more.

Lovin' it.
 
Swanson52 said:
DCP update(s). Interesting, man...

Weight is hovering around 290 today. Nbd unless you consider the fact that in the last 5 days I've started consuming an additional 20% more calories.

I'm absolutely ravenous for 3-4 hours after I train, so I've been crushing a lot more cals than usual. Maybe I've got a confirmation bias, but I think after 8 days that I'm "tightening up", yet eating more.

Lovin' it.
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I'm experiencing something similar. Eating quite a bit more and seeing absolutely NO negative body comp changes at all. I think DCP is raising my appetite but helping my body make much better use of the nutrients.
 
I definitely feel like I'my tightening up as well, but I've been only eating 2700 calories instead of the usual 3000. We'll see when I'm done with the bottle with before/afters.
 
jwa254 said:
I definitely feel like I'my tightening up as well, but I've been only eating 2700 calories instead of the usual 3000. We'll see when I'm done with the bottle with before/afters.
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I might not actually be tightening up...hard to tell at 290! ;)
 
45' LISS treadmill.

DCP; weight is holding steady, and I'm eating more. Without going into crazy detail, yesterday I ate ~2.5# meat (chicken, steak), 18 eggs (whole & whites), 4c Spanish rice, 4 sweet potatoes, a couple shakes, some oatmeal, and a quart of milk (PWO).

I never, ever eat that much. All of my hunger is within 3-4 hours of training, and after that it's maybe 30-40g carbs and protein/fats. However, in that window I'm SHREDDING food.

DCP is allowing me to eat, therefore recover, yet gain no weight. I doubt I'm losing muscle (or even not growing), so I've simply got to be losing fat.
 
Swanson52 said:
45' LISS treadmill.

DCP; weight is holding steady, and I'm eating more. Without going into crazy detail, yesterday I ate ~2.5# meat (chicken, steak), 18 eggs (whole & whites), 4c Spanish rice, 4 sweet potatoes, a couple shakes, some oatmeal, and a quart of milk (PWO).

I never, ever eat that much. All of my hunger is within 3-4 hours of training, and after that it's maybe 30-40g carbs and protein/fats. However, in that window I'm SHREDDING food.

DCP is allowing me to eat, therefore recover, yet gain no weight. I doubt I'm losing muscle (or even not growing), so I've simply got to be losing fat.
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i love eggs! i can down a dozen without thinking about it
 
This is becoming almost comical; in an effort to see the scale budge (for no other reason than just to SEE), I ate a full BOX of rotini, 6 cups Spanish rice, 4 sweet potatoes, drank a quart of choc milk, drank a Mexican coke, and ate 400g protein yesterday. Only did 45' LISS for exercise.

Not. A. Bit. My scale measures tenths, and the scale has literally not moved. I calibrated it, have had the kids weigh to make sure it's fluctuating, and it's working.

Mind=blown.
 
Swanson52 said:
This is becoming almost comical; in an effort to see the scale budge (for no other reason than just to SEE), I ate a full BOX of rotini, 6 cups Spanish rice, 4 sweet potatoes, drank a quart of choc milk, drank a Mexican coke, and ate 400g protein yesterday. Only did 45' LISS for exercise.

Not. A. Bit. My scale measures tenths, and the scale has literally not moved. I calibrated it, have had the kids weigh to make sure it's fluctuating, and it's working.

Mind=blown.
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my head just exploded
 
cswalczakny said:
my head just exploded
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It'll probably all pile up in one day. I'll wake up & weigh 450.

I can't imagine this is sustainable, or honestly even normal. I'm not going to eat like that every day of course, but damn.

If I jumped on a cycle right now I'd be eating 10,000 cal/day. :D

Honestly I think it's a function of increased training volume/intensity. For all intents and purposes, I've basically scrapped the Cube and just been going ME every training day. My food demands prior weren't that great because there was no struggle to recover. Now I'm STARVING, likely because I'm training harder.
 
Nothing to report today; took it easy and was very careful with diet because of that. I'll likely not go over 100g carbs today, but it felt good to eat a normal amount and relax.
 
So here goes, I'm going to switch up to (as predicted) a 5/3/1 variation. I've set it up this coming week (7/1) as follows;

All % will be of training max.

DL-5/3/1+Joker
5x75%
3x85%
1+x95%
1+x100%
1+x105%
Etc.

IBP-3's+First Set Last
3x70%
3x80%
3+x90%
3x5x70%

SQ-5's+Dynamic Work
5x65%
5x75%
5+x85%
5x5x70%

Next week I'll shift 5's to DL, 3's to IBP, 5/3/1 to SQ, and rotate that way for the duration.

I'll probably do assistance as I'm feeling it, but I'll DL on SQ day and SQ on DL day as I have been. Assistance is fluid for me, but it'll be rows with a side of rows, core, and DL/SQ variations (snatch grip, close stance, box, block).

On the 4th day I'll do catch up & "BB" lifts that I f'ing hate like curls, tris, and shoulder work as I tolerate it.

Tear it apart.
 
jwa254 said:
uses cane sugar instead of HFCS
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Yes. Tastes SO much better.

testosteronet said:
Ah, never seen or heard about that. Is that common in Mexico? Available in the US?
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Yes, all sodas bottled in Mexico use sugar. Absolutely available in the US; the Coke comes in glass bottles. I get mine at King Soopers (Kroger), and it's sold at Costco as well. I'm sure there are a plethora of others.

jwa254 said:
It's usually available in any ethnic aisle of a grocery store.
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Yep. Look for it next to Jumex or Jarritos in the Mexican foods.
 
Pretty rough session. I was supposed to 5/3/1 + Joker DL, but I got to 415x3 and just had NOTHING.

Warm up

DL
95, 135, 185, 225, 315
365x5
415x3
465xthe ugliest 1 rep EVER.

SSB Squat
285x5x5
335x3x3

HACK SQUAT (heels 3" apart, toes out)
1ppsx50
2ppsx20
3ppsx10x3

Lying leg curls SS w/walking lunges

I guess in retrospect it wasn't that bad, and days like this are why I like 5/3/1. I got the main set done, and called it a f'ing day. No missed reps or sets, but no PR's either.

Everything just felt SO DAMN HEAVY!
 
Swanson52 said:
I guess in retrospect it wasn't that bad, and days like this are why I like 5/3/1. I got the main set done, and called it a f'ing day. No missed reps or sets, but no PR's either.

Everything just felt SO DAMN HEAVY!
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Definitely one of the redeeming values of lower volume programs - when you're not feeling it, just hit it and quit it. Same could be said of my sex life I think...
 
Are you doing any cardio? Are you noticing any increased endurance?
 
So today I took a crack at a Meadows program protocol. Today was chest/shoulders pump, and it was as advertised...PUMP.

Incline Hammer Press SS w/Band over & back
3p+25ps x12x4
Band O/Bx12x4

Pec Minor Dips SS w/band over&back
BWx20-25x4
Band o/bx12x4
I had to mess with grip width on the pec minor dips. Ended up very close to hit the area of chest that JM describes.

Rear Delt Destroyer
Name is accurate...sweet Jesus my delts have never burned like this.

Banded j-cup walk on power rack, 3 sets.

Prowler rounds up to 75#

LISS 30'

I've gotta say, this was a hell of a lot of fun! I haven't lifted to just get a sick pump in months, and the combo of exercises set my shoulders on fire. I've honestly had this kind of pump maybe 8-10 times ever. Feels awesome.

I enjoyed this, there wasn't the grind that I've been used to, and I had focus back that has been absent for quite some time.
 
After several long talks with buddies & Skip, the assessment that I was/am burnt out is fully accurate. The excel spreadsheet programming has me mentally exhausted, and the thought of linear, undulating, block or any other type of periodization makes me want to punt kittens.

I haven't been enjoying the gym, and I need to shift gears. I'll still compete on 8/17 as I'm committed to it, but between now & then I'm going to focus on aggressive fat loss and renewing my interest in training by switching out of PL programming altogether.
 
Swanson52 said:
After several long talks with buddies & Skip, the assessment that I was/am burnt out is fully accurate. The excel spreadsheet programming has me mentally exhausted, and the thought of linear, undulating, block or any other type of periodization makes me want to punt kittens.

I haven't been enjoying the gym, and I need to shift gears. I'll still compete on 8/17 as I'm committed to it, but between now & then I'm going to focus on aggressive fat loss and renewing my interest in training by switching out of PL programming altogether.
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Sounds good. Aggressive fat loss should be fun!
 
I can understand why BBers lift like they do. It's a riot.

GUNZZZZZZZZZZ
Tricep pressdown SS w/ fixed cambered bar curls.

Decline skullcrushers SS w/DB curls

Dips SS w/hammer curls.

Everything was 4 sets of 12, and shoulder felt great so I did my dips weighted. Sick fatboy pump.

Invalid Link Removed
 
Swanson52 said:
I can understand why BBers lift like they do. It's a riot.

GUNZZZZZZZZZZ
Tricep pressdown SS w/ fixed cambered bar curls.

Decline skullcrushers SS w/DB curls

Dips SS w/hammer curls.

Everything was 4 sets of 12, and shoulder felt great so I did my dips weighted. Sick fatboy pump.
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That looks like a tree trunk connected to your shoulder damn!
 
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