Swanky gets down with DCP2.0!

[them]

Anything about height, weight, diet, others supps you are using? Updates on weight throughout the pages. Perhaps one skin pinch measurement and a waist measurement to track changes.

 

[TheSwanks]

Anything about height, weight, diet, others supps you are using? Updates on weight throughout the pages. Perhaps one skin pinch measurement and a waist measurement to track changes.

5'10"
220lbs

Diet has been messy the past couple of weeks, but is typically lower fat (~80g/day), high protein (min 250g/day), and I fill in the rest with carbs typically from oats and sweet potatos. Daily cals range from 2200-3200 depending on what I'm doing (off day, cardio only, one lift session, 2 lift sessions, etc...). Though like I said, the diet has been very messy the last couple weeks so this doesn't apply so much right now.

I don't have any calipers, but I can do a waist measurement now and at the conclusion of the log for you and jusge changes there vs changing in the mirror and on the scale.

Thanks for joining in!

Other supps:

Staples (vitamins, creatine, lclt, pre w/o, whey protein, bcaas, beta alanine, etc...), not too much else other than lots and lots and lots of coffee.

 

[jwa254]

glad to see a fellow coffee addict

 

[TheSwanks]

glad to see a fellow coffee addict

I am primarily made out of coffee

 

[soul0wner]

I am primarily made out of coffee

Seems like it will be that way for awhile to come.

 

[TheSwanks]

Seems like it will be that way for awhile to come.

lol, indeed!

 

[testosteronet]

I am primarily made out of coffee

Maybe this is the ingredient I'm missing. A 4 year old and an 9 month old keeps me feeling tired. How do you like your coffee?

 

[TheSwanks]

Maybe this is the ingredient I'm missing. A 4 year old and an 9 month old keeps me feeling tired. How do you like your coffee?

when I get down stairs after waking up at 4 I drink a 16oz glass of cold black coffee, then mix up my pre w/o and pound that.

When I'm drinking coffee throughout the day I always drink it black

 

[jwa254]

when I get down stairs after waking up at 4 I drink a 16oz glass of cold black coffee, then mix up my pre w/o and pound that.

When I'm drinking coffee throughout the day I always drink it black

i like my coffee, like i like my women. quiet.

 

[TheSwanks]

i like my coffee, like i like my women. quiet.

ROFL!!!!

 

[Resolve]

i like my coffee, like i like my women. quiet.

Hot and wet in the mornings?

 

[TheSwanks]

Hot and wet in the mornings?

Covered in cream

 

[TheSwanks]

I feel fawkin huge right now!!

 

[Swanson52]

i like my coffee, like i like my women. quiet.

Ground up & in the freezer.

 

[TheSwanks]

Afternoon workout

Back

Lat pulldown Wide Grip: 11plates x10-10-10-10-10-10, 11plates(+1)x10-10-10-10

Underhand grip low row: 14plates x12-14(+2)-14(+2)-14(+2)

Neutral grip low row: 18plates x12, 21plates(Full stack) x8-8, 18plates x12

DB pullovers: 40x25(+3)-22-22(+2)

 

[testosteronet]

i like my coffee, like i like my women. quiet.

White with a dark tan

 

[TheSwanks]

White with a dark tan

Hot and sweet and good to go?

 

[TheSwanks]

Off day today, I'll be hitting legs tomorrow AM and then Bis/Tris in the afternoon. Thursday I will do a second chest day, then shoulders on friday. Saturday will be deadlift day.

Right now I'm shooting for: 400lb squat, 450 deadlift, 300 bench

Let's see how quick I can make it happen!

 

[testosteronet]

Off day today, I'll be hitting legs tomorrow AM and then Bis/Tris in the afternoon. Thursday I will do a second chest day, then shoulders on friday. Saturday will be deadlift day.

Right now I'm shooting for: 400lb squat, 450 deadlift, 300 bench

Let's see how quick I can make it happen!

Awesome, we're rooting for you! What's the plan for your off day? A refeed of some sorts?

 

[soul0wner]

Off day today, I'll be hitting legs tomorrow AM and then Bis/Tris in the afternoon. Thursday I will do a second chest day, then shoulders on friday. Saturday will be deadlift day.

Right now I'm shooting for: 400lb squat, 450 deadlift, 300 bench

Let's see how quick I can make it happen!

Get it bro!

 

[TheSwanks]

Awesome, we're rooting for you! What's the plan for your off day? A refeed of some sorts?

Yeah, higher carb for sure. The night before a heavy day like bench, squats or DLs, I like to get in some extra carbs with dinner. It usually gives me some extra power. It's not great for me to be super carb loaded for higher volume lighter load days though, as the pump gets to bee too much. So it really is important to know what I'm going to be doing the following day for training.

 

[Resolve]

Oh man I love the pump after a good refeed. Also nothing better for setting PRs than a big ol' night of carbs and salt. Friday night sushi buffets always used to make for awesome DL sessions on Saturday.

 

[Swanson52]

Oh man I love the pump after a good refeed. Also nothing better for setting PRs than a big ol' night of carbs and salt. Friday night sushi buffets always used to make for awesome DL sessions on Saturday.

Sushi is nonsense!

Pizza...mmmmmm.

 

[testosteronet]

Sushi is nonsense!

Pizza...mmmmmm.

I am a HUGE pizza fan...yum!

 

[Resolve]

Sushi is nonsense!

Pizza...mmmmmm.

 

[Swanson52]

<<<<<<< Allergic to all fishes. I'm stuck with teh pizza.

 

[Danb2285]

Pizza> any fish

 

[TheSwanks]

Pizza> any fish

Agreed! Nice avi brotato! Looking hawt

 

[Danb2285]

<<<<<<< Allergic to all fishes. I'm stuck with teh pizza.

Not a bad problem to have!

Agreed! Nice avi brotato! Looking hawt

Ha thanks dude.

 

[TheSwanks]

New squat PR, 375x1

https://www.youtube.com/watch?v=K1xOHZYDHTw&feature=youtube_gdata_player

 

[TheSwanks]

Things like that make me happy I dragged myself out of bed at 4.

Diet has still not been totally on point but (thanks to dcp!) I haven't seen any negative changes in body comp at all

 

[TheSwanks]

Sweating like crazy today, I can't drink water fast enough!!!!!

Legs

Squats: bwx10, barx10, 125x8, 215x3, 265x3, 285x3, 335x1, 275x1 (PR by 10lbs!), 385x0 (slow negative), 300x5(+2)-5(+1), 265x10-10(+2)

Walking lunges: 35(+5)lb DBs, 10-10-10 (thats 10 reps each leg per set x 3 sets)

Leg extensions (plate loaded leverage machine, not a cable pulley machine): 90lbsx15-15-15(no rest pause needed)-15(no rest pause needed)

SLDL: 180(+5)x12-12-12 (tempo 3-1-1-0)

Lying leg curls (plate loaded leverage machine, not a cable pulley machine): 80(+5)x12-12-12
SS W/ calf raises: bodyweight 60(toes out)-60(toes center)-60(toes in)

Felt strong today, the bar felt lighter on my back than it did last week. Just takes a few times under it to get the CNS accustomed to the heavier weight again. Really happy with how my strength has been progressing, I feel like a 400lb squat is right around the corner!

 

[TheSwanks]

Sorry BPS crew, I forgot to change the link in m sig until now. Nobody even pointed it out!!! lol

 

[jwa254]

Sorry BPS crew, I forgot to change the link in m sig until now. Nobody even pointed it out!!! lol

HAH damn. This thread is booming though, swanky. Keep up the good work

 

[TheSwanks]

HAH damn. This thread is booming though, swanky. Keep up the good work

thanks man, trying to do you proud

 

[testosteronet]

New squat PR, 375x1

https://www.youtube.com/watch?v=K1xOHZYDHTw&feature=youtube_gdata_player

Nice one brother!

 

[TheSwanks]

Nice one brother!

thanks dude! I'll be going for a 260 bench tomorrow and a 420 dead lift this week too. I'm looking for PR city!

 

[jwa254]

thanks dude! I'll be going for a 260 bench tomorrow and a 420 dead lift this week too. I'm looking for PR city!

I like your attitude. Keep it up, boss.

 

[Resolve]

Nice! Good luck on the PRs!

 

[TheSwanks]

Nice! Good luck on the PRs!

thanks my man! no luck needed just work and balls

 

[LiveToLift]

thanks man, trying to do you loud!

Never was a shy guy that's for sure...

 

[TheSwanks]

Never was a shy guy that's for sure...

you know thats how I do it, we've been there enough times

 

[TheSwanks]

Hitting chest hard in the am. I'm pushing 260 if it kills me. Then training bis/tris at lunch time.

 

[Swanson52]

Hitting chest hard in the am. I'm pushing 260 if it kills me. Then training bis/tris at lunch time.

Dooooo itttttt.

 

[abformulations]

Hitting chest hard in the am. I'm pushing 260 if it kills me. Then training bis/tris at lunch time.

Push! Push! Kill it shunn

 

[soul0wner]

Hitting chest hard in the am. I'm pushing 260 if it kills me. Then training bis/tris at lunch time.

Get that **** bro!

 

[testosteronet]

Make sure to video that press of 270! Put you a little 5lb. extra on each side because you know you are awesome!

 

[TheSwanks]

Dooooo itttttt.

Push! Push! Kill it shunn

Get that **** bro!

Make sure to video that press of 270! Put you a little 5lb. extra on each side because you know you are awesome!

260x1 fck yeah!

https://www.youtube.com/watch?v=c4iNlLpfdv8&feature=youtube_gdata_player

Couldn't put 270 up but tried after this

 

[TheSwanks]

Here's todays numbers:

Flat BB Press: Bar x10, 85 x10, 125 x8, 155 x5, 195 x3, 225x1, 260x1(PR +10!!), 270x0 (slow neg)
Incline BB Press: 250x1(PR +5!), 240x1, 235x1, 215x4, 195x8, 175x8-7-7, 125x14-10-10

Flat DB flys: 35x12-12-12(+2)

Incline DB flys: 30x12(+2)-12(+2)-12(+2)


Absolutely awesome work today, really happy with the numbers I put up! 2 PR's in one day isn't to shabby, not to mention the other PRs I've had in the past week!


I'll be hitting up bis/tris on lunch today, so I'll be updating again a bit later with that info

 

[testosteronet]

260x1 fck yeah!

https://www.youtube.com/watch?v=c4iNlLpfdv8&feature=youtube_gdata_player

Couldn't put 270 up but tried after this

Good work!!! PR's all the time!!! I'm lovin it!!! Keep it up!!!