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Grip-N-Rip with STI

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SmallTownIron

SmallTownIron

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Hey guys. I am going to finally keep my training log here. I am going to be using EST products since I have had great success with the products and I would like to share with you all.

Stats:
22 yr old
165 lb
5'6"


I have been a PL most of my training years and my best lifts are all raw.
Bench: 320
Squat: 400
Deadlift: 480

Now I want to add some mass on and have been speaking to close friend of mine, which A LOT of you know but would rather not mention his name, to help guide me through DC Training. My diet is also being taken care off by Alex Azarian. AWESOME Guy!

I will back track a few days first.
 
Going to start logging my training on here as it keeps me motivated and gives everyone a chance to chime in and give suggestions.

Here I go, giving DC a try out:


1A
Incline DB Press
80 x 10 + 6 + 5

Pec Dec
105 x 20

Hammer Strength
140 x 13 + 7 + 6

V-Bar Pushdowns
57.5 x 21 + 12 + 11

Wide Grip Pulldowns
140 x 8 + 6 + 6

Deadlifts
325x6
275x12


Today was a great workout. Although I am not focusing on the amount of weight I am lifting, I am focusing on feeling the muscle being worked and concentrating on my techniques and forms on all exercises.
 
2A

Flat DB Press
90 x 10 + 5 + 4

Pec Dec
105 x 20

Seated MilitaryPress
145 x 10 + 6 + 2

Skull Crushers
95 x 12 + 5 + 4

Hammer Strength Pull Downs
4 plates x 12 + 7 + 6

BB Rows
185 x 10 + 7 + 4

Def. feeling a good workout on my chest and triceps. I feel I can focus on my back A LOT MORE. Thinking about staying around the same weights on my back and focusing on the squeeze more and feeling the weight.
 
2B

Preacher Curls
85 x 11 + 7 + 4

DB Hammer Curls
55 x 15

Seated Calve Press
165 x 12

Hammer Strength High Leg Press
8 plates x 11 + 7 + 7

Hammer Strength V-Squat
6 plates x 9
140 x 20

**First time using the Hammer Stregnth Equipment and absolutley loved the V-Squat.

I will increase weights on the Preacher Curls, Seated Calves and also High Leg Press on the next 2B workout

Post workout: 50 gm whey, 1 c oats
 
3A

Hammer Strength Chest Press
180 x 9 + 5 + 4

Pec Dec
130x20

Barbell Upright Rows
105 x 11.5

Close Press Press
185 x 12 + 5 + 5

Seated Close Pull Downs
140 x 11 + 5 + 5

T Bar Rows
3 plates x 9 + 7 + 5

Post workout: 50 gm whey

This was probably one of my best workouts. I sure can tell a difference when I back off the weight and focus on the negatives, my form and also that static holds.
 
3B

BB Curls
95 x 10 + 5 + 5, stay at same weight

Reverse One Arm Cable Curls
25 x 13, increase in weight

Seated Calves
2 plates x 12, increase in weight

Stiff Leg Deadlifts
225 x 14 + 10 + 6

Hack Squats
4 plates x 9, increase next week
2 plates x 20

Postworkout: 8 oz 93/7 beef and 6 ounce rice
 
Picture of Meal 1 today:
1o egg white (1 whole egg), 40 gm oats, 10 gm whey, 2 cups coffee
 

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1A

Preworkout: 2 scoops EST MethylMass and 2 scoops XTEND

Incline DB Press
LT:80 x 10 + 6 + 5
TT:80 x 12 + 7 + 4

Pec Dec
LT: 105 X 20
TT:130 X 20

HS Shoulder Press
LT:140 x 13 + 7 + 6
TT:160 x 13 + 8 + 6

V Bar Pushdowns
LT:57.5 x 21 + 12 + 11
TT:72.5 x 15 + 8 + 7


Wide Pulldowns
LT:140 x 8 + 6 +6
TT:140x 9 + 7 + 6

Deadlifts
LT:325 x6 , 275 x 12
TT:345 x 7, 295 x11

I am shot to hell right now. VERY productive workout and I was please with today!
I could probably focus on feeling the muscle being worked more on my deadlifts but the EST MethylMass gets me too jacked!

Postwork: 7 oz 93/7 ground beef, 4 oz rice
 
Last night I headed back to my home town to visit the lady and also some family but nothing was going to stop me from missing a training session. I went back to my roots to the hardcare powerlifting gym and I loved it. Even though I had to urge to powerlift today, I stuck with my DC routine and had a great workout.

I forgot my booklet that I log my workouts in, so I had to try to do my best with the past lifts I had 3 workouts ago and also with some different equipment.

1B

Preworkout:
EST Methyl Mass 10 min prior work and during work out.

I am loving the MethylMass. Only preworkout that doesn't give me a crash.

DB Curls
LT: 45 x 10 + 6 + 4
TT: 60 x 7 x 4 x 3

Reverse Curls
LT: 95 x 10
TT: 80 x 12

Standing Calves
8 x 13

Seated Leg Curls
90 x 12 + 7 + 6

Squats
LT: 275x7 ,185x20
TT: 295x9, 195x20

Post workout: Met-Rx Protien Plus RTD 51 Frosty Chocolate (not bad)
 
2A

Preworkout: 2 scoops EST MethylMass

Flat DB Press
LT : 90 x 10 + 5 + 4 = 19
TT: 95 x 10 + 6 + 4 = 20

Pec Dec
LT: 105 x20
TT: 120 x 20

Seated Military
LT: 145 x 10 + 6 + 2 = 18
TT: 145 x 9 + 5 + 4 = 18

Floor Skulls
85 x 11 + 6 + 5 = 22

HS Pulldowns
LT: 4p x 12 + 7 + 6 = 25
TT: 4p x 14 + 8 + 6 = 28

BB Rows
LT:185 x 11
TT: 185 x 11

Overall it was a productive workout. I switch from doing skull crusher on the bench to the floor. The floor gives NONE and is much better when focusing on feeling the weight. I noticed that you have to keep you elbow further back in order for the weight on the EZ bar to touch the ground, which in return puts more pressure and force on my triceps. This is going to work great. Reps got VERY hard to lock out.

Postworkout: 6 oz 93/7 ground beef and 3 oz of rice

Cant wait until next week to start eating like a freak again.
 
2B

Preworkout: 45 min prior tooks 6 caps of Plasmatic, 20 min prior took 1 scoop of MethylMass.

Preacher Curls
LT: 85 x 11 + 7 + 4
TT: 95 x 10 + 6 + 4

Hammer Curls
LT: 55 x 15
TT:55x15 (back down to 45 x15 due to form)

Atlantis Calves
LT: 165 x 12
TT: 195 x 12

High Leg Press
LT: 8p x 11 + 7 + 7
TT: 8 p x 15

Leg Press
TT: 8p x 9, 6px 20

Concentration was awesome today and I was wanting to lift more weight than I actually could. But all in all it was a productive workout.

Now I am eating beef and rice topped with was taco sauce.
 
3A

Preworkout: 6 caps Plastmatic 45 min pre workout and 1 scoop MethylMass 20 min preworkout.

HS Flat Press
LT:180 x 9 + 5 + 4
TT:270 x 12+6+5

BB Upright Rows
LT:105 x 11.5
TT:105 x 13

Close Grip BP
LT:185 x 12 + 5 + 5
TT:205 x 10+5+4

Seated Close Pull downs
LT:140 x 11 + 5 + 5
TT:160 x 8+6+4

T-Bar Rows
LT: 3 p x 11
TT: 3 p x 12

*This is one of the most productive workouts I have ever done in the amount of time to took me. It usually takes me about 1.5 hours to finish but since I have started this workout stack I am out of the gym in 1 hour and my strength is better, if anything. Awesome pump and I can def. feel the muscles worked in my back.

*All of my weights, I focus on the movement and feeling the muscle being worked. Not worried about the amount of weight I am lifting but just how hard the muscle is worked.
 
Well I am listening to my body and it is telling me that I am not ready for DC. So I am going back to the orignal 3-way split, 4 days a week

Legs
Back/Biceps
Chest/Shoulders/Triceps

Today

Preworkout: 45 min preworkout- 6 caps Plasmatic and 1 scoop MethylMass 20 min pre workout.
I was jacked by the time I walked into the gym. With this training, I am still going to focus on feeling the muscle being worked and not concerned about the amount of weight be lifted. Being I used to powerlift, this is VERY hard for me to do.

Squats
135x15
185x10
225x8
275x8
285x6, 225 x 20

Leg Press
2px 15
4px15
6px10
8px10
10px8

Leg Curls
60x15
75x15
90x12
105x8

Leg Extensions
60x15
90x12
105x12
120x11
135x9

Seated Calve Raises
90x15
90x12
90x11
115x7

*The situation with leg ext. was confusing. When I would increase the weight, I never thought I could get another rep. But something was inside of me was telling me to go for another one! Love this workout stack!!
 
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