Swanky gets down with DCP2.0!

cswalczakny said:
My usual schedule is up at 4, pound my pre w/o and some cold black coffee, 5-10 mins of light cardio then hit the weights 430-6 or 615. I do that mon-fri and usually get some lifting in on Saturday from 1-230 or so when little man is napping
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You sleep in too late... ;)
 
cswalczakny said:
Sure its:

1/2 cup old fashioned oats
1/2 cup buckwheat flour
3 scoops protein
1/4 cup raisins
A bunch of cinnamon and splenda
4 whole eggs
5 tsp baking powder
1 cup skim milk

Blend all dry ingredients in food processor until oats are totally broken down into flour. Empty out into a bowl and mix in wet ingredients.

Pour into an 8x8 nonstick cake pan lightly sprayed with Pam.

Bake 25 mins or so @ 350 degrees or until a toothpick inserted in the center comes out pretty much clean.

I just made this up as I went along and I don't actually measure stuff usually so everything is an estimate.
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Cool, thanks! I am going to make this on Saturday
 
Felt a little crappy this morning and my left knee was a little off and unstable feeling for some reason, my performance on squats today really shows it too, but still managed to get some work done!

Legs

Squats: bwx10, barx10, 125x8, 215x3, 265x3, 285x3, 335x2, 265x1 (PR by 10lbs), 385x0 (slow negative), 375x0 (slow negative), 300x3-4, 265x10-8

Walking lunges: 30lb 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): 90lbsx15-15-13(rest pause +2reps)-12(rest pause +3reps)

SLDL: 175x12-12-12 (tempo 3-1-1-0)

Lying leg curls (plate loaded leverage machine, not a cable pulley machine): 75x12-12-12
SS W/ calf raises: bodyweight 60(toes out)-60(toes center)-60(toes in)


I wanted to specify the type of machine I use for leg extensions and curls because otherwise the weight there seems unusually low compared to my squat ability. On a pully system I can easily to the same reps at about 190-200 on extensions and 120-130 on leg curls.

It seems like the little guy is doing better, this is the first morning since monday thats he's slept all the way through the night (still sleeping right now) and now woken up throwing up. Hoping we can keep him to eat and keep food down today, then I'll be confident he's really getting better.

Well, Ive got a fun day of all day meetings at work again today, wish me luck staying awake. IDK how many of you have sat through 5 hours of powerpoint presentations, but its far less fun that you'd think. lol
 
I wear my "yeah I squat" mark proudly



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Resolve said:
Love the slow negatives. Great way to employ supramaximal loads safely
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I'm thinking about a set of loose briefs for the same reason. Also like reverse band squats as well. Load that bar up!!!!
 
Swanson52 said:
I'm thinking about a set of loose briefs for the same reason. Also like reverse band squats as well. Load that bar up!!!!
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Reverse band squats sound like a great idea!
 
Resolve said:
Love the slow negatives. Great way to employ supramaximal loads safely
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I like them because it makes the weight feel lighter on my shoulders next time. I find there's a huge gap in how the weight feels on my shoulders and how it feels on my legs. Shoulder weight is limiting me I think
 
Oh and like Swanson mentioned, dcp has me soaked through my shirt in 20-30 minutes of lifting. I couldn't drink water fast enough!!
 
Glad the kiddo is feeling better buddy
 
This week sucks. Got in a huge fight with the wife this morning and she started threatening divorce. Now I find out my dad is back in the hospital because of complications from his bone marrow cancer.


Wtf fml
 
jwa254 said:
:( sounds like a bummy week. hope things get better for ya, bro
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At this point I'd settle for it just not getting worse. Lol seriously.

Going to tear up my shoulders tomorrow morning. That will be my 2 hours of zen
 
soul0wner said:
You've been doing 2 a days? How much do you eat daily when you do that?
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Yeah I wasn't able to this week but was for a while there. Eating around 3000 cals or so ideally
 
Hitting shoulders later. Here's a pic no pump of shoulders and traps



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cswalczakny said:
Hitting shoulders later. Here's a pic no pump of shoulders and traps

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=83258"/>
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Dude traps are blown up for no pump!!! Looking great swanky!! Remember the wife's hormones are crazy now and I'm sure she is uncomfortable!! My wife divorced me daily when she was pregnant.. Glad the little guy is getting better sure that situation isn't making things any easier!! No one said this marriage / kids think was Easy..
 
bcazo said:
Dude traps are blown up for no pump!!! Looking great swanky!! Remember the wife's hormones are crazy now and I'm sure she is uncomfortable!! My wife divorced me daily when she was pregnant.. Glad the little guy is getting better sure that situation isn't making things any easier!! No one said this marriage / kids think was Easy..
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Lol @ divorced you daily!! You def made me feel a bit better

Putting the dude down for a nap in 30 then hitting the weights
 
New PR on dead lifts! 400x1 pulled it 3 times too! Loaded every plate I have on the bar.

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Skip to 60 seconds in
 
Nice pump

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Awesome workout today, really didn't want to stop but really have other things I have to get done today. lol!


Deadlifts: 215x4, 265x4, 285x2, 335x1, 365x1, 400x1-1-1 (BIG PR for me!!)

Wide grip shoulder press: Barx10, 55x10, 125x12-12-9, 115x9-8

Lateral raises: 30x10-10-10-10

Arnold press: 30x20-18-16

DB shrugs: 85lbsx15-15-13 dropset 30x10


Really happy I finally hit 400 on deadlifts. This is a huge mile marker for me!

The DCP really has me sweating profusely during my workouts, its funny how quick I'm totally soaked through! So far I'm really liking this stuff. I've been dosing it 2 caps upon waking, 2 around 4pm and 2 before bed at 9 and it seems to be doing pretty well for me.

Not going to lie, my diet has NOT been on point the last couple of days, I tend to stress eat. But I haven't bloated up like I would have expected and still feel really good physically which is not usually the case when I eat crappy food.
 
testosteronet said:
Sweet shoulder striations!
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I had a crazy pump today it was awesome. Actually almost too much for shoulder day. Lol I was hanging from the pull up bars in between sets to get the pump down a little
 
Taking an off day today. Got up at 430 to tackle some school work and laundry. Taking the fam to visit my grandma this afternoon and trying to relax a little tonight.

Excited that Dexter starts again next week. Anyone else watch that show?
 
Huge, mega fan of Dexter.

Glad it's starting up and will take me into the final run of Breaking Bad.
 
Swanson52 said:
Huge, mega fan of Dexter.

Glad it's starting up and will take me into the final run of Breaking Bad.
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Same here! Breaking bad is f-ing sick!
 
Nice chest pump



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I decided to switch things up a bit and instead of doing the high volume 10x10 style workouts I've been doing I am going for some heavier weight first and then pumping up with some moderate volume. Felt really good this morning!

Chest:

Incline BB press: Bar x10, 85x10, 125x8, 155x5, 195x3, 225x2, 245x1 (PR!), 260x0 (slow neg), 255x0 (slow neg)

Flat BB press: 255x0 (slow neg), 245x0 (slow neg), 235x2, 215x5, 195x7, 175x8-8-8, (30 secs rest for these sets) 125x20-15-10

Flat Flys: 10lbx10, 35lbx12-12-10

Incline Flys: 30lbx10-10-10


Felt really strong on those inclines today, I never tried maxing on them before and was pretty impressed with where I ended up on them.

I will most likely be hitting up a back workout on my lunch break at work today.
 
Looks good. Obviously, your 2-a-days are paying off. What time is your first workout in the morning? I have 2 kids and I might have to start hitting the weights in the morning. I just have to be out the house off to work for 7.
 
testosteronet said:
Looks good. Obviously, your 2-a-days are paying off. What time is your first workout in the morning? I have 2 kids and I might have to start hitting the weights in the morning. I just have to be out the house off to work for 7.
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I get up at 4 and hit the weights from 430-6. Then have a shake, shower, change and leave for work at 715 (in the car now at a red light lol). So I have about the same schedule you'd want to follow to make it work
 
I have a 3 year old son and will have another son in about 5 weeks
 
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