Quest for the unattainable physique
- Thread starter EatMoar
- Start date
EatMoar
Well-known member
What is this lifting of which you speak
EatMoar
Well-known member
So pct is looking like this:
Torem 120/60/30/30
Daa 3g
Formeron 1-2 pumps
Ostabol 10mg
May toss in ABE and obviously keep on with the EC stack. I get odd looks when I go buy 3 bronkaid packs at the pharmacy lol. I feel like they are silently judging me on my ephedra abuse. Oh swell.
Torem 120/60/30/30
Daa 3g
Formeron 1-2 pumps
Ostabol 10mg
May toss in ABE and obviously keep on with the EC stack. I get odd looks when I go buy 3 bronkaid packs at the pharmacy lol. I feel like they are silently judging me on my ephedra abuse. Oh swell.
EatMoar
Well-known member
ahaha ill let my girlfriend know.
Took a different approach to legs. I pre exhausted them then went into only 1 working rest pause set per exercise then ended it with front squats.
Leg extension
(warm up) 140x35 (rest pause up to 35 reps)
Leg curl Hammy
(warm up) 125x35 (rest pause up to 35 reps)
Hack Squat
(Warm up sets)
260x20 (2 rest pause sets )
RDL
Warm up sets
205x14 (2 rest pause sets)
Front squat (straight sets, no rest pause, working to a heavy set)
135x6
155x6
185x5
205x3
225x4 (failed on the 5th rep, had a spotter so it was all good)
Calf work + stair mill for 15 minutes for quick cardio.
I was reading , for about 4 hours, last night all the threads on Dogcrappp training, and sh1t it seems so intense. May have to start it up come monday. I was thinking of stopping formeron and dropping dermacrine to 2 pumps (saving formeron for PCT) to let some of my estro come back because I have almost no sex drive right now even with stano, so it must be an estro issue. Hopefully that comes up a little bit by monday. I plan to take the weekend off, maybe just some light cardio, and rest up. My body just feels beaten up and I need a longer rest than usual. Pump feels weak, even after a refeed, workouts arent as intense etc. So REST time! Which works for me since I have to work this weekend and I walk 4 total miles over an 8 hour period , which isnt some bad cardio right there. Diet will be in check then come monday ill get my DC training ready and hit it up. PCT is looking like it will happen around wednesday. So get er done!
EatMoar
Well-known member
holy lord, back at the gym today, did my new DC split and I got to deadlifts and wanted to throw up everywhere.
This may be one of the best programs ive tried. I am not used to the low volume/ high intensity. I have always been a high volume guy, but im stoked to switch it up. Calories will be coming up in the next few weeks as well. Ill post up my whole split as I do it. FOr now here is what I did today. (No warm ups, just the working set will be shown).
smith incline bench (RP - 11-15 reps)
140x9x2x3=14 reps
db shoulder press(RP - 15-30 reps)
45x15x8x4=27 reps
dips (RP - 15-20 reps)
bwx11x5x4x3 ( added one more set to these) = 23 reps
WG Lat pull down (RP - 15-20 reps)
160x7x4x4 = 15 reps
deadlift (**** me)
405x5
365x6
(had to drop down felt like puking at 405)
315 x 10 ( just to rep out)
Stretches were done after .
Also on the dips, incline bench, shoulder press, wg lat pull down, all the negatives were very very slow and the eccentric movement was faster. I felt like I picked some good weight to start out with, now I just have to beat it everytime I hit that workout. It was brutal even though it does not look like much on paper, those are the types of lifts that are deadly.
This may be one of the best programs ive tried. I am not used to the low volume/ high intensity. I have always been a high volume guy, but im stoked to switch it up. Calories will be coming up in the next few weeks as well. Ill post up my whole split as I do it. FOr now here is what I did today. (No warm ups, just the working set will be shown).
smith incline bench (RP - 11-15 reps)
140x9x2x3=14 reps
db shoulder press(RP - 15-30 reps)
45x15x8x4=27 reps
dips (RP - 15-20 reps)
bwx11x5x4x3 ( added one more set to these) = 23 reps
WG Lat pull down (RP - 15-20 reps)
160x7x4x4 = 15 reps
deadlift (**** me)
405x5
365x6
(had to drop down felt like puking at 405)
315 x 10 ( just to rep out)
Stretches were done after .
Also on the dips, incline bench, shoulder press, wg lat pull down, all the negatives were very very slow and the eccentric movement was faster. I felt like I picked some good weight to start out with, now I just have to beat it everytime I hit that workout. It was brutal even though it does not look like much on paper, those are the types of lifts that are deadly.
wrathman10
Member
I find the DC concept very interesting, when Dave mentioned it I started looking into it. Ill admit I'm a little lost but I will see how you do and think about putting something together.
EatMoar
Well-known member
ya its for sure intense! here are a few links to get you start
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( this is where I got my split, minior tweaks)
stretches
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all the stickies
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EatMoar
Well-known member
I would have to say this as well, you cannot be obsessive - compulsive about this type of program. For example, read this quote
RH: As Dave Henry put it, DC Training isn’t for everybody. What type of traits would you say an individual needs to possess to successfully follow it?
D:You have to be a bulldog, no doubt about it. And above all else you need to debrainwash yourself of the preconcieved notions that everyone in this sport has which come directly from being taught from an obsessive-compulsiveness viewpoint and reasoning. And I think you have to be a little bit crazy. If your 2 bolts short of a carwreck, DC training is for you jack!!!
RH: As Dave Henry put it, DC Training isn’t for everybody. What type of traits would you say an individual needs to possess to successfully follow it?
D:You have to be a bulldog, no doubt about it. And above all else you need to debrainwash yourself of the preconcieved notions that everyone in this sport has which come directly from being taught from an obsessive-compulsiveness viewpoint and reasoning. And I think you have to be a little bit crazy. If your 2 bolts short of a carwreck, DC training is for you jack!!!
EatMoar
Well-known member
looking at it, i want to go heavier on DB shoulder press, so I am goingto drop it to 12-20 RP rep range, so I can hit it with a lot more weight. I think I was just feeling weak tonight since I lifted a little late, woke up really late to so I was groggy. We shall see how it plays out. My RP ranges will be 11-15 and 12-20 depending on what im working with. no more 15-30.
wrathman10
Member
Thanks for the links. Ill definitely sit down tomorrow night and read them.
EatMoar
Well-known member
So pct is happening soon so my final protocol is:
Torem 120/90/30/30
Formeron 0/1/2/2
ABE 8/8/8/8 (with two largest meals)
Daa 3/3/3/3
Ec stack
Multi
Liver support
Dopadex (if needed)
Also calories will be shifting. My final weight is 190-191 lbs and I ended up decently lean with 2 Adonis veins as we =D. My whole goal was to shred some weight so I can leanly bulk up for the next year and stay leanish (aka not be a fat slob) so my protocol is this :
DC training m/w/f
Morning fasted cardio off days
Calories = 3000 kcals
70g fats
350g carbs
280-300g protein
My maintenance is 2700 abouts so doing at least 300 calories worth of cardio will keep me maintenance levels on off days while having a surplus of 300 kcals on lifting days. This should produce some nice lean gains. Stay tuned!
Torem 120/90/30/30
Formeron 0/1/2/2
ABE 8/8/8/8 (with two largest meals)
Daa 3/3/3/3
Ec stack
Multi
Liver support
Dopadex (if needed)
Also calories will be shifting. My final weight is 190-191 lbs and I ended up decently lean with 2 Adonis veins as we =D. My whole goal was to shred some weight so I can leanly bulk up for the next year and stay leanish (aka not be a fat slob) so my protocol is this :
DC training m/w/f
Morning fasted cardio off days
Calories = 3000 kcals
70g fats
350g carbs
280-300g protein
My maintenance is 2700 abouts so doing at least 300 calories worth of cardio will keep me maintenance levels on off days while having a surplus of 300 kcals on lifting days. This should produce some nice lean gains. Stay tuned!
EatMoar
Well-known member
breakfast- oats, 2 whole eggs, egg whites,
1 cup of oats, 2 eggs, 4 egg whites = 508 calories
breakfast #2 - cottage cheese + protein ceral , scoop of protein
1 cup cottage cheese + 0.5 cup ceral = 275
Post workout meal- chicken/rice , scoop of protein
1 cup oats + 1 scoop protein
Post workout #2
10 oz chicken + rice
Dinner #1- chicken/ rice
10 oz chicken + rice(1 total cups of rice, tapering down on rice)
(6 - 630PM Carb cut off)
Dinner #2 - chicken, tuna, tilapia / veggies (either one)
10 oz chicken + veggies
Last meal - 4-6 whole eggs or any other type of fat/pro combo that fits macros
5 whole eggs = 350 calories
above macros =
fat = 61g
carbs = 287
protein = 343g
=3158 cvalories
calories = 3060-3230
Stayed up a bit later from studying and decided to lay out my diet. I usually count it in my fitness pal , however laying it out like this makes it kind of nice. I now dont have to guess at a few meals, now I know what is there and what I need. The only thing is, I want to add more carbs. Fat and protein are pretty on par though, its 40g shy of 2lbs of protein per my bodyweight of 190lbs. This is Dantes protocol for protein, 2g per body weight and off days it drops to 1.5 g of body weight, so it drops to 280g.
1 cup of oats, 2 eggs, 4 egg whites = 508 calories
breakfast #2 - cottage cheese + protein ceral , scoop of protein
1 cup cottage cheese + 0.5 cup ceral = 275
Post workout meal- chicken/rice , scoop of protein
1 cup oats + 1 scoop protein
Post workout #2
10 oz chicken + rice
Dinner #1- chicken/ rice
10 oz chicken + rice(1 total cups of rice, tapering down on rice)
(6 - 630PM Carb cut off)
Dinner #2 - chicken, tuna, tilapia / veggies (either one)
10 oz chicken + veggies
Last meal - 4-6 whole eggs or any other type of fat/pro combo that fits macros
5 whole eggs = 350 calories
above macros =
fat = 61g
carbs = 287
protein = 343g
=3158 cvalories
calories = 3060-3230
Stayed up a bit later from studying and decided to lay out my diet. I usually count it in my fitness pal , however laying it out like this makes it kind of nice. I now dont have to guess at a few meals, now I know what is there and what I need. The only thing is, I want to add more carbs. Fat and protein are pretty on par though, its 40g shy of 2lbs of protein per my bodyweight of 190lbs. This is Dantes protocol for protein, 2g per body weight and off days it drops to 1.5 g of body weight, so it drops to 280g.
EatMoar
Well-known member
Wednesday B1
BB Curls (20-30 RP)
Mini Flat bar + 50 lbs x12x6x4 = 22 reps
hammer curls (11-20 RP)
40x9x7x6 = 22 reps
Calf Raises (10-12 ss) (5 second negative, 15 second stretch at the bottom of the movement)
70x12 ( had to pause at rep 8 and rep 10)
GHR
BWx14x8x8 = 28 reps
Leg Press ( 2x 4-8 SS Sets + WM set of 20 reps)
540x 10
590x6
360x20
20 minutes of Elyptical cardio for 240 calories and done.
Going to have to up the weight on a few of those, but my god that was good. This DC training is like a mind game. When you think you can't , you end up pushing out 2-3 more reps till total failure. Its brutal and effective. It looks so easy on paper but once you get to that last set, you think its easy at first but then boom you hit that wall and you have to keep going anyway.
****ing love this ****. It is easier to concentrate on going 1 set balls to the wall death versus going 2-3 working sets at a moderate intensity. PCT starts tomorrow as well.
BB Curls (20-30 RP)
Mini Flat bar + 50 lbs x12x6x4 = 22 reps
hammer curls (11-20 RP)
40x9x7x6 = 22 reps
Calf Raises (10-12 ss) (5 second negative, 15 second stretch at the bottom of the movement)
70x12 ( had to pause at rep 8 and rep 10)
GHR
BWx14x8x8 = 28 reps
Leg Press ( 2x 4-8 SS Sets + WM set of 20 reps)
540x 10
590x6
360x20
20 minutes of Elyptical cardio for 240 calories and done.
Going to have to up the weight on a few of those, but my god that was good. This DC training is like a mind game. When you think you can't , you end up pushing out 2-3 more reps till total failure. Its brutal and effective. It looks so easy on paper but once you get to that last set, you think its easy at first but then boom you hit that wall and you have to keep going anyway.
****ing love this ****. It is easier to concentrate on going 1 set balls to the wall death versus going 2-3 working sets at a moderate intensity. PCT starts tomorrow as well.
EatMoar
Well-known member
Ahhh man, been away for a bit time to update this!
PCT is going well, libidio feels a bit down but nothing major.
Switched up my split to a BB/ 5/3/1 split.
Killed shoulders/biceps today
STanding OHP
105x5
125x5
140x5
DB Press (supersetted with DB shrugs)
55x12
60x10
65x9
65x8
Rear Flysx3 + drop set
Delt Destroyer x 2 as my finisher
Biceps:
BB curls x 4 + last set is RP set
DB Spider curl x 3 x12
Hammer curls x 2x10-15
Dying, pump was mentally insane, and just killed it. Tomorrow is DL/Back day, ready to ****ing kill that ****!
Diet has been good except yesterday I could not eat anything at all, felt like ass, but today i am ravaging for food.
Diet has been a surplus on training days, off days are either a small deficit or maintenance + cardio to put myself in that deficit. This has been the leanest I have ever been eating as much as I do, im loving this!
PCT is going well, libidio feels a bit down but nothing major.
Switched up my split to a BB/ 5/3/1 split.
Killed shoulders/biceps today
STanding OHP
105x5
125x5
140x5
DB Press (supersetted with DB shrugs)
55x12
60x10
65x9
65x8
Rear Flysx3 + drop set
Delt Destroyer x 2 as my finisher
Biceps:
BB curls x 4 + last set is RP set
DB Spider curl x 3 x12
Hammer curls x 2x10-15
Dying, pump was mentally insane, and just killed it. Tomorrow is DL/Back day, ready to ****ing kill that ****!
Diet has been good except yesterday I could not eat anything at all, felt like ass, but today i am ravaging for food.
Diet has been a surplus on training days, off days are either a small deficit or maintenance + cardio to put myself in that deficit. This has been the leanest I have ever been eating as much as I do, im loving this!
joh408
Well-known member
You reverse dieting out of your cut?
EatMoar
Well-known member
Nope, more of a recomp if anything. Didn't want to reverse diet.
joh408
Well-known member
Gotcha. Gotta keep those calories up in pct
EatMoar
Well-known member
For sure man and I'm just on the road for a 550 deadlift as well so I need those extra cals!
joh408
Well-known member
Where's it at now?? I've been stuck on mid 400s for a long time. Wanted to hit a 5 by the end of summer but it's looking doubtful
EatMoar
Well-known member
I just pulled a clean 455 a month ago while I was on a calorie deficit. Theoretical max is 500, I feel like I could pull 495 on a good day so I'm getting close to 500.
EatMoar
Well-known member
FUAWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWK
I try to go to sleep, 30 minutes in about to fall asleep and my stomach decides it wants to feast. I literally have never been this hungry before. I went upstairs and ate about an extra 1500 calories, jesus christ. I have no idea what happened, but I was hungrier than a starving child from Bangladesh.
I try to go to sleep, 30 minutes in about to fall asleep and my stomach decides it wants to feast. I literally have never been this hungry before. I went upstairs and ate about an extra 1500 calories, jesus christ. I have no idea what happened, but I was hungrier than a starving child from Bangladesh.
EatMoar
Well-known member
gurrrrrrrrrrrrrrrrrl I knooooow!
Resting today, trying to do 2 days on 1 day off. Going to hit some sprints, run some hills, and do some tire flips and shisssszzzz. Still trying to find a tire to buy, but my local highschool has one but it isnt out all the time. Would be nice to be able to flip tires in my backyard yaddddigg!
Later fellas.
EatMoar
Well-known member
So ended up bashing my thumb between a bench and weight today. ****ing thing hurts so bad. Was going to go do some rowing, my buddy has a team or something, but my grip is shot and I don't want to further mess with this thumb. Its the same thumb I ripped ligaments on in January :/
On the flip side workout went well. KILLED IT chest/tricep. My flat bench is stronger than I could ever imagine at this point. My buddy talked me in to doing some shoulders to, I was feeling REALLY GOOD, like I felt like I won the lottery and banged Mila Kunis (
). So ended up doing shoulders after, worked out for about 2 hours +20 mins of cardio after. My end calories for today will be around 4,000 since I lifted for a while today. But hey when you're feeling good you need to run with that feeling to get as much as you can out of it.
On the flip side workout went well. KILLED IT chest/tricep. My flat bench is stronger than I could ever imagine at this point. My buddy talked me in to doing some shoulders to, I was feeling REALLY GOOD, like I felt like I won the lottery and banged Mila Kunis (
). So ended up doing shoulders after, worked out for about 2 hours +20 mins of cardio after. My end calories for today will be around 4,000 since I lifted for a while today. But hey when you're feeling good you need to run with that feeling to get as much as you can out of it.
EatMoar
Well-known member
Thumbs feeling better. Deadlift/back was earlier today.
Ended up getting 410x6 on deadlift I was stoked about that.
Saw Avenge 7Fold, asking Alexandria and korn the other night man what a show! Ended up moshing to some AA and korn, had a blast! A7x just killed it, once unholy confessions and almost easy were played I was in heaven.
Resting tomorrow, dropping my carbs and cals for this rest day. Just going to go in and hit cardio, then study for most of the day since I haven't studied in two days :OOOOOOOOOo, that's a first for me.
Later fellas! I'm gonna post up some pics on Thursday.
Ended up getting 410x6 on deadlift I was stoked about that.
Saw Avenge 7Fold, asking Alexandria and korn the other night man what a show! Ended up moshing to some AA and korn, had a blast! A7x just killed it, once unholy confessions and almost easy were played I was in heaven.
Resting tomorrow, dropping my carbs and cals for this rest day. Just going to go in and hit cardio, then study for most of the day since I haven't studied in two days :OOOOOOOOOo, that's a first for me.
Later fellas! I'm gonna post up some pics on Thursday.