Distilled Water 14 week Prep log and then some....

Update

Starting a 4 week insulin prime phase along side DC training. Weights chilling at 195 and I'm a little soft for my likening.

Here's the meal plan and split

Meal 1
6 whole eggs
1/2 tbs EVCO
1/2 cup FF Greek yogurt
1/2cup berries

Meal 2
2 scoops Whey
1TBS MCT oil

Intra
30gr BCAA
75gr WMS

Post
8oz chicken
2 cups white rice

Meal 5/6
8oz 93/7 Turkey
2 cups green beans
1tbs Almond Butter

Meal 7
2 cups egg whites

Yeah saving some $$ on peptapro/HCBD combo for a bit

I'm splitting in training to 6 days a week in this fashion

Legs
Chest/Shoulder/TRi
Bicep/forearm/back width & thickness

They're hit twice a week with Saturday being my off day and cheat meal.

I'm also doing 20min fasted AM cardio with 5gr BCAA & 2gr LCLT in my belly. Just a morning walk with my dog
 
Distilled Water said:
Update

Starting a 4 week insulin prime phase along side DC training. Weights chilling at 195 and I'm a little soft for my likening.

Here's the meal plan and split

Meal 1
6 whole eggs
1/2 tbs EVCO
1/2 cup FF Greek yogurt
1/2cup berries

Meal 2
2 scoops Whey
1TBS MCT oil

Intra
30gr BCAA
75gr WMS

Post
8oz chicken
2 cups white rice

Meal 5/6
8oz 93/7 Turkey
2 cups green beans
1tbs Almond Butter

Meal 7
2 cups egg whites

Yeah saving some $$ on peptapro/HCBD combo for a bit

I'm splitting in training to 6 days a week in this fashion

Legs
Chest/Shoulder/TRi
Bicep/forearm/back width & thickness

They're hit twice a week with Saturday being my off day and cheat meal.

I'm also doing 20min fasted AM cardio with 5gr BCAA & 2gr LCLT in my belly. Just a morning walk with my dog
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Looking forward to this bud
 
6 days a week on DC? Interested in that for sure! The reason I hates DC was because it was only 3x a week lol other than that it was solid.
 
EatMoar said:
6 days a week on DC? Interested in that for sure! The reason I hates DC was because it was only 3x a week lol other than that it was solid.
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It's either a 3 day split or 4 day.

Monday Wednesday Friday
Or
Monday Tuesday Thursday Friday
 
Your 2 cups of rice....that's measured cooked, correct? I always measure my rice dry, & 1+1/4cup jasmine rice is 210g carbs...
 
Yeah that's cooked. It's about 100gr carbs.

Dante writes it can be split into how I have it set. The biggest factor is recovery, if you're not recovering and moving up in weights, scale it back. A lot of people split the body parts into what I'm doing but not the frequency. If recovery becomes an issue, I'll scale it back or even move to the traditional 3 day split.
 
Distilled Water said:
Yeah that's cooked. It's about 100gr carbs.

Dante writes it can be split into how I have it set. The biggest factor is recovery, if you're not recovering and moving up in weights, scale it back. A lot of people split the body parts into what I'm doing but not the frequency. If recovery becomes an issue, I'll scale it back or even move to the traditional 3 day split.
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Recovery plays a huge roll. Three days a week is the basic layout. All layouts can be modified. Peri wo nutrition plays a huge role in recovery as well. Better recovery the more we can train.

DW I seem to remember you mentioning this setup for DC in the past and you had discussed it with Dante at a show you were at. Could be wrong but you helped get me started in DC training and we discussed a few different scenarios.
 
bean5er said:
Recovery plays a huge roll. Three days a week is the basic layout. All layouts can be modified. Peri wo nutrition plays a huge role in recovery as well. Better recovery the more we can train. DW I seem to remember you mentioning this setup for DC in the past and you had discussed it with Dante at a show you were at. Could be wrong but you helped get me started in DC training and we discussed a few different scenarios.
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Yeah you're correct. When he first started doing DC, intra workout nutrition wasn't "mainstream" yet. With advances in that, recovery has vastly improved as with the number of days you can train. Hence he went from typical

A1/B1/A2 etc... Mon/Wed/Fri to the

A1/B1/C1 (similar to My split) on a mon/tue/thur/fri split for those who don't recover as well

and the boss split of A1/B1/A2/B2 on the mon/tue/thur/fri split

If I was going for an ALL out Bulk, my entire set up would be different. Much more calories more cardio and the last split I mentioned. DC is great protocol to use while priming insulin levels since it's a Low volume workout. Just trying to stop MPB and trigger enough insulin peri workout for growth/recovery and burn fat the rest of the day.
 
Distilled Water said:
Yeah you're correct. When he first started doing DC, intra workout nutrition wasn't "mainstream" yet. With advances in that, recovery has vastly improved as with the number of days you can train. Hence he went from typical

A1/B1/A2 etc... Mon/Wed/Fri to the

A1/B1/C1 (similar to My split) on a mon/tue/thur/fri split for those who don't recover as well

and the boss split of A1/B1/A2/B2 on the mon/tue/thur/fri split

If I was going for an ALL out Bulk, my entire set up would be different. Much more calories more cardio and the last split I mentioned. DC is great protocol to use while priming insulin levels since it's a Low volume workout. Just trying to stop MPB and trigger enough insulin peri workout for growth/recovery and burn fat the rest of the day.
Click to expand...

I figured this is where you were headed with this setup.

Thanks for tge explanation DW
 
Mondays workout

Incline Hammer press
275x18RP
-30sec stag hold

Smith Shoulder press
185x15RP
-15sec stag hold

CG bench Press
185X16RP

-all sets had 3sec negatives. Really checking my ego at the door to accent the eccentric portion of the move

-each stretch was held for 60seconds

Tuesdays workout

DB curls
40x20RP

DB pinwheel curl
40x12
-2sec hold at contraction

Pull Ups
BWx22RP

Dead lifts from floor
-worked up by sets of 5 at 10lbs increments from 315
365x5
-each rep was set on the floor and rest

Heavy Rope Crunches
3sets at 10-15reps
 
Why do you dead stop the deadlifts? Injury prevention?

I do the same every single rep to hammer my technique (and because it's safer & harder), but as a builder I'd figure you'd want to keep the tension?
 
Hyde said:
Why do you dead stop the deadlifts? Injury prevention? I do the same every single rep to hammer my technique (and because it's safer & harder), but as a builder I'd figure you'd want to keep the tension?
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Yeah and plus you can bounce and cheat the other way also. It's been a while since I consistently deadlifted so I want to keep form in check the entire time. Back is a little sore today from top to bottom. I did 3 working sets for back yesterday....love it lol
 
Distilled Water said:
Yeah and plus you can bounce and cheat the other way also. It's been a while since I consistently deadlifted so I want to keep form in check the entire time. Back is a little sore today from top to bottom. I did 3 working sets for back yesterday....love it lol
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Pft , cheat on your girlfriend but never your deadlift!
 
A little mishap training legs yesterday. I broke my ankle like 5 years ago and it sometimes gives my fiat front squatting bc of the angle and yesterday was one of those days.

Leg press Calf Raise
8platesx12 DC reps

Sumo Leg press
12plates @ 30RP

Front squats
-tweaked my ankle on warm ups of 225, on rep 3 there was a little pain and rep 4 was no bueno so I **** it down.

Did I low narrow stance leg press for my "widow maker" 2 plates for 100reps :cry:
 
Forgive a brother's ignorance; trying to learn something: when you say 225x29RP, do you mean that you performed 29 reps in one extended rest pause set to absolute failure?
 
Hyde said:
Forgive a brother's ignorance; trying to learn something: when you say 225x29RP, do you mean that you performed 29 reps in one extended rest pause set to absolute failure?
Click to expand...

Yep. I did 20 out the gate. Racked the weight. Took 10 deep breathes. Pumped out 6 reps. Racked the weight. Took 10 deep breathes and pump'd 3 more. Boom....29RP
 
DW isn't the goal to beat the book every time you repeat a lift, but are you looking to increase reps or weight? Or both? Or for you does one play a bigger role than the other?
 
hardwork25 said:
DW isn't the goal to beat the book every time you repeat a lift, but are you looking to increase reps or weight? Or both? Or for you does one play a bigger role than the other?
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Yep. Just beat the book and when you can't, switch exercises.

There's a prescribed rep range for each movement. For example, flat bench, for me is a 20-30RP rep range. I did 29, I'll do 225 again when it comes up in rotation and if I get 30, I'll bump weight to 230.
 
Where did you find the rep range? If I remember right it's 9-12 for chest 6-9 for legs
 
tyga tyga said:
Where did you find the rep range? If I remember right it's 9-12 for chest 6-9 for legs
Click to expand...

From Dante lol....there's a few different rep ranges for everything

Anything DB Press is 20-30

Flat Bench is 20-30
Incline BB/Decline BB/Hammer machines 11-15

Shoulders 11-20

Biceps 15-20

Triceps 11-15
Skull crushers 15-30

Back width 15-20

Thickness
2 straight sets
4-8
10-12

Quads
2 sets
4-8
20

Hams
15-20RP
*unless stiff deads then work up to sets of 6 til failure
 
Distilled Water said:
From Dante lol....there's a few different rep ranges for everything Anything DB Press is 20-30 Flat Bench is 20-30 Incline BB/Decline BB/Hammer machines 11-15 Shoulders 11-20 Biceps 15-20 Triceps 11-15 Skull crushers 15-30 Back width 15-20 Thickness 2 straight sets 4-8 10-12 Quads 2 sets 4-8 20 Hams 15-20RP *unless stiff deads then work up to sets of 6 til failure
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Off intense muscle? He's got his own corner over there.. Where he answers questions and has a layout. I'm sure you've been on there lolol
 
Hyde said:
Branch Warren would be proud. I mean that in every way possible. Lookin' heavy chevy man :biggthumpup:
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Thanks bud. I love the raw strength gains from DC. Hopefully that can translate when I start up my mountain dog program in a few weeks.

I've got some exciting news to announce. Not just yet though :thumbsup:
 
Drum roooollllll

Invalid Link Removed

:cool:

Now to lifting heavy sh!t

HS incline
295x17RP

Smith Front press
195x21RP

CG flat bench
195x22RP

I was super vascular today, pretty weird. Weights up slightly but feeling leaner. I only had intra carbs today too bc of a buy afternoon and me being a dumbass and forgetting my post meal. Just slammed an ABB Pure50 post workout.

Sushi this weekend. 2 more weeks of DC and low carb. Then operation 225 & 33" waist is a go!!!
 
Killin it in here DW!

And congrats on the new gig my dude!
 
Thanks guys. I'm stoked, so many solid bulk supplements. I usually use SNS for all my bulk powders and yohimbe so reping a company I use repeatedly feels good too. I enjoyed USPLabs and still like their stuff but it is what it is. On to today's workout. Strength is growing fast....I love it.

DB Curls
45x22RP

DB Pinwheel curls
45x12SS

BW pull ups
22RP

Deads from the floor
-worked up to 405x4

3 weeks ago, I think, I pulled 405 for a single and today the first rep flew off the ground.

I'm clearly not good at training cycles bc I'll be done with all my workouts next Wednesday. Then I'll lighten the load a bit then hit my MD program hard. I thought I had a full week left....o'well
 
Based on your posting, deadlift has definitely been climbing. Be liftin' Corollas & sh!t in no time :)
 
It's about that time. Gonna start going HAM. Weights creeping to a nice 198-201 in the morning. Waist is about 32" as well. Goal now is to get big AF. Here's the plan.

Fasted cardio 3-4/week 20-30min
1 scoop Foxus-XT
1 cap TTA
10mg Yohimbe
250mcg GHRP-2
100mcg CJC-1295
1 serving Glycophase

Meal 1:
1 cup egg whites
25gr Whey Isolate
1cup oats
1/2tbs coconut oil

Meal 2:
8 oz chicken
8oz sweet potato
1TBS MCT oil

Pre-workout
1 scoop TN Karboload
1 scoop High Volume
15gr BCAA
1 scoop Conquer

Intra
20gr Peptapro
1 scoop AminoD
50-100gr glycofuse

Post workout
50gr whey isolate
7gr Leucine

1 serving Glycophase
500mg Agmatine Sulfate
Meal 6
8oz chicken
2 cup jasmine rice

Meal 7
6oz sirloin steak
1/2 cup jasmine rice

Meal 8
50gr MPI or 2 cups egg whites

Training will be 6 days/week. On non workout days I'll just cut peri meals.

I'll also be stArting Msten this week as well, never ran it before but I just plan on 3caps/day for 4 weeks and hopefully gain 15lbs or so. :cheers:
 
Distilled Water said:
It's about that time. Gonna start going HAM. Weights creeping to a nice 198-201 in the morning. Waist is about 32" as well. Goal now is to get big AF. Here's the plan.

Fasted cardio 3-4/week 20-30min
1 scoop Foxus-XT
1 cap TTA
10mg Yohimbe
250mcg GHRP-2
100mcg CJC-1295
1 serving Glycophase

Meal 1:
1 cup egg whites
25gr Whey Isolate
1cup oats
1/2tbs coconut oil

Meal 2:
8 oz chicken
8oz sweet potato
1TBS MCT oil

Pre-workout
1 scoop TN Karboload
1 scoop High Volume
15gr BCAA
1 scoop Conquer

Intra
20gr Peptapro
1 scoop AminoD
50-100gr glycofuse

Post workout
50gr whey isolate
7gr Leucine

1 serving Glycophase
500mg Agmatine Sulfate
Meal 6
8oz chicken
2 cup jasmine rice

Meal 7
6oz sirloin steak
1/2 cup jasmine rice

Meal 8
50gr MPI or 2 cups egg whites

Training will be 6 days/week. On non workout days I'll just cut peri meals.

I'll also be stArting Msten this week as well, never ran it before but I just plan on 3caps/day for 4 weeks and hopefully gain 15lbs or so. :cheers:
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Blood pressure was a nightmare on 28mg/day of msten, but I had a lot of 1 & 4dhea with it. Pumps & cramps were worse than anything I've ever used too, so good luck deadlifting or doing goodmornings. My ability to recover was absolutely insane on it though; I could train every single day. Vascularity & glycogen retention were great, & strength was good too. Not M1T good, but it has other benefits. I didn't see 15lbs though, maybe 8.
 
Hyde said:
Blood pressure was a nightmare on 28mg/day of msten, but I had a lot of 1 & 4dhea with it. Pumps & cramps were worse than anything I've ever used too, so good luck deadlifting or doing goodmornings. My ability to recover was absolutely insane on it though; I could train every single day. Vascularity & glycogen retention were great, & strength was good too. Not M1T good, but it has other benefits. I didn't see 15lbs though, maybe 8.
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But all you eat is spinach ;-)

Lol thanks bud. I'll keep an eye on mine. I never really have any BP issues.

After some hard thinking. I can't have carbs in that fashion and stay lean, I'm lying to myself lol.

I'll readjust slightly and make them a lot more prevalent peri workout. I see I didn't even list my post carbs either. All 400gr carbs will be consumed in the 4 meals around training (intra counts as a meal). Damn you endomorph genes
 
Distilled Water said:
But all you eat is spinach ;-)

Lol thanks bud. I'll keep an eye on mine. I never really have any BP issues.

After some hard thinking. I can't have carbs in that fashion and stay lean, I'm lying to myself lol.

I'll readjust slightly and make them a lot more prevalent peri workout. I see I didn't even list my post carbs either. All 400gr carbs will be consumed in the 4 meals around training (intra counts as a meal). Damn you endomorph genes
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True, but think of all the nitrates I get!

The charlie horses, calf cramps, & back pumps were worse than the bp - I was taking about 20g bulk taurine in over 4 drinks/day, enough salt, close to 1.5 gal water, but in retrospect I probably needed more potassium. It was also TOXIC - I was taking 1g TUDCA & piss was some dark stuff indeed. But I could have drank more water I suppose.
 
Distilled Water said:
But all you eat is spinach ;-)

Lol thanks bud. I'll keep an eye on mine. I never really have any BP issues.

After some hard thinking. I can't have carbs in that fashion and stay lean, I'm lying to myself lol.

I'll readjust slightly and make them a lot more prevalent peri workout. I see I didn't even list my post carbs either. All 400gr carbs will be consumed in the 4 meals around training (intra counts as a meal). Damn you endomorph genes
Click to expand...

I feel u on those endomorph genes
 
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