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thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING*

John Smeton said:
Very nice and heavy weight Nick. do you ever change up reps now and again?
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Yeah, i go up to 10 then up the weight until i get 10 or so reps again.
 
Diet Breakdown 10/1/11
Calories: 3550
Protein: 258 Grams
 
Diet Breakdown 10/2/11
Calories: 4150
Protein: 330 Grams
 
Starting DC Training 10/4/11!

thetinyguy said:
R/P - Rest Pause
SS - Straight Set
WM - Widowmaker

Split will be

Tuesday/Friday/Sunday or Monday/Wednesday/Friday

Week 1

Monday/Tuesday - A1

Friday/Wednesday - B1

Sunday/Friday - A2

Week 2

Monday/Tuesday - B2

Friday/Wednesday - A3

Sunday/Friday - B3

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For the first A1 Workout i will not be training back since i just did as of 10/2/11 Every workout after will be normal. Attachments show all exercises and layout rep/set scheme wise. I'm following the bare bones setup of the program, i will not be adding in drop sets or negatives. Literally will be to a T. Warm up sets will not be included as sets, i should have no need to do drop sets considering rest/pause should yield insane pumps for the fascia stretching in which i will hold stretches 45-60 seconds after each set.
 
LOl Dc training - I did that for two years it really teaches intensity. Word of caution from my experience you can only"blast" for so long and have to reduce intensity. I recommend dtraining high intensity for 6 weeks and take a week deload then do volume for 6-8 weeks then repeat. i think this will prevent injuries.


ive got my major injuries training balls out high intensity without taking breaks Once you have an injury its never the same. I hope you stay feeling great in the joints/ligaments/tendons Nick
 
John Smeton said:
LOl Dc training - I did that for two years it really teaches intensity. Word of caution from my experience you can only"blast" for so long and have to reduce intensity. I recommend dtraining high intensity for 6 weeks and take a week deload then do volume for 6-8 weeks then repeat. i think this will prevent injuries.


ive got my major injuries training balls out high intensity without taking breaks Once you have an injury its never the same. I hope you stay feeling great in the joints/ligaments/tendons Nick
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Oh i plan to back off at first sign of loss of hunger or any odd feelings in my joints. Last thing i want is an injury and i'll definitely be "cruising" right when i feel run down, probably will do 8-12 weeks blast then take 1 week completely off or longer if needed. Thanks for the words! Tomorrow should be a short/killer session!
 
thetinyguy said:
Oh i plan to back off at first sign of loss of hunger or any odd feelings in my joints. Last thing i want is an injury and i'll definitely be "cruising" right when i feel run down, probably will do 8-12 weeks blast then take 1 week completely off or longer if needed. Thanks for the words! Tomorrow should be a short/killer session!
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Good call man~

No injuries, best take a week off so you can avoid taking months/years off training.
 
Diet Breakdown 10/3/11
Calories: 4070
Protein: 279
 
Diet Breakdown 10/4/11
Calories: 4600 (No shakes all food :D, Considering adding shakes again...)
Protein: 330 Grams
 
DC Training A1 10/4/11
Duration: 45 Minutes
Mood: Excited
Energy: Strong
Other notes: Body weight at 233Lbs, Didn't do the 2 back movements since i trained back 2 days ago with R/P.
Lifts
Chest Dips-
+55Lbs x 15 R/P *PR* Adding weight next workout
DC Chest Fly Stretch 30Lbs @ 40-45 Seconds. *OUCH*
Seated DB Overhead Press-
50 x 27 R/P *PR* Adding weight next workout
DC Shoulder Stretch 5th Bolt @ 45 Seconds.
Close Grip Bench Press in Power-Rack-
155 x 17 R/P *PR* Adding weight next workout
DC Tri stretch on Power-Rack hole *easier to control stretch deeper* @ 45 Seconds.

3 sets/3 PR's

I didn't do 60 seconds stretching off the first workout because i want to slowly move up there. This workout was so intense i literally almost puked and right now i am absolutely exhausted muscle wise. Pumped up i'm looking HUGE it makes me want to train even harder and more! Body weight is finally moving up so i'll aim for 4200+ calories a day. I should see some epic progress doing DC and just this first workout convinced me, I literally don't want to listen to my MP3 because i like having all 100% of my focus on that 1 set which is fine for me. Next A1 workout should go a lot faster considering now i know my weights.
 
That stretching caused me injuries(or my own ignorance did) I would always try to up the numbers and beat them and I would, even if it started causing the "bad" kind of pain

geez that is a lot of calories. You must have a faster metabolism then myself
 
John Smeton said:
That stretching caused me injuries(or my own ignorance did) I would always try to up the numbers and beat them and I would, even if it started causing the "bad" kind of pain

geez that is a lot of calories. You must have a faster metabolism then myself
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Well what happened? I was thinking of just slowly increasing time i stretch with a certain weight until i hit 90 seconds with little/no pain. Then increasing the weight slightly. Would that be a good idea? I seriously do not understand my metabolism, i ate 4600 yesterday and today i'm down 1lb it's unpredictable.
 
Diet Breakdown 10/5/11
Calories: 4520
Protein: 260 Grams
 
Diet Breakdown 10/6/11
Calories: 4570
Protein: 338 Grams
 
Diet Breakdown 10/7/11
Calories: 4440
Protein: 260 Grams
 
DC Training B1 10/6/11
Duration: 1 Hour
Mood: Focused
Energy: Great
Other notes: Need to up the weight a little on these exercises next time.
Lifts
DB Alt. Curls-
30 x 33 R/P Adding weight next workout. *PR* These were strict form as well.
DC Stretch 90 Seconds/7th Bolt on smith machine.
EZ Bar Reverse Curls-
50 x 22 *PR* Adding weight next workout.
Stand Calve Raises DC Style- 5 second negative, 15 second stretch at bottom. SUCKS
75 x 11, Might add weight next week.
Barbell Back Squat-
315 x 2 *PR* Staying at this weight for next workout.
225 x 20 *PR* Adding weight next workout.
Notes: Okay so i tried the DC stretch for quads and i literally didn't feel it. So instead i went to the squat rack and put 1 leg at a time up on the rails and sat down stretching as far as i could, 100x better. I did these all last year until it hurt so it could explain why the other one didn't work that well. Who knows i'll try it again next workout.
Stiff-Legged Dead lifts-
185 x 15 Straight set realized was too light.
225 x 16 R/P *PR*
DC Stretch with hyper extension chair for 90 seconds.

6 Sets/5 PR's
 
Diet Breakdown 10/8/11
Calories: 4740
Protein: 299 Grams
 
DC Training A2 10/8/11
Duration: 1 Hour 10 Minutes (Did some chatting)
Mood: Confident
Energy: Good
Other notes: Body weight at 234Lbs
Lifts
Decline Bench Smith Machine-
245 x 30 R/P *PR* Adding weight next workout
DC Chest Fly Stretch 20Lbs @ 90 Seconds.
Smith Machine Overhead Press-
215 x 15 R/P *PR*
DC Shoulder Stretch 5th Bolt @ 60 Seconds.
Wide Reverse Grip Bench-
155 x 13 R/P *PR* Adding weight next workout
DC Tri stretch on Power-Rack hole *easier to control stretch deeper* @ 45 Seconds each arm
Lat Pull-Down Close Grip-
150 x 18 R/P *PR* Adding weight next workout.
DC Lat/chest stretch hang BW @ 60 Seconds
Bent Over Row Barbell-
205 x 11 *Squeeze at top*

5 sets/4 PR's
 
Diet Breakdown 10/9/11
Calories: 4280
Protein: 250 Grams
 
thetinyguy said:
Well what happened? I was thinking of just slowly increasing time i stretch with a certain weight until i hit 90 seconds with little/no pain. Then increasing the weight slightly. Would that be a good idea? I seriously do not understand my metabolism, i ate 4600 yesterday and today i'm down 1lb it's unpredictable.
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ignored pain and kept stretching when it hurt

consider yourself blessed to have a metabolism like that. On the other hand at least i dont have to buy all that food because when I was eating your amount it costs a pretty penny for all thaat food

Id just do what feels good and if its the bad kind of pain cease
 
John Smeton said:
ignored pain and kept stretching when it hurt

consider yourself blessed to have a metabolism like that. On the other hand at least i dont have to buy all that food because when I was eating your amount it costs a pretty penny for all thaat food

Id just do what feels good and if its the bad kind of pain cease
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I'll just make sure i'm extra careful...

It's not always a good thing like you said it costs a lot for all of the food but today for example i'm not as hungry (more than likely because it's 2 rest days for DC) It's actually starting to get kind of annoying, i'm not sure if you noticed but i haven't been posting that much for the past few days. I feel ****ty for some reason, like a little depressed. Every time this happens i just keep looking up and next thing you know i'm back even stronger but as of right now i'm fighting through some stupid crap.

Diet Breakdown 10/10/11
Calories: 2800
Protein: 195 Grams
 
thetinyguy said:
I'll just make sure i'm extra careful...

It's not always a good thing like you said it costs a lot for all of the food but today for example i'm not as hungry (more than likely because it's 2 rest days for DC) It's actually starting to get kind of annoying, i'm not sure if you noticed but i haven't been posting that much for the past few days. I feel ****ty for some reason, like a little depressed. Every time this happens i just keep looking up and next thing you know i'm back even stronger but as of right now i'm fighting through some stupid crap.

Diet Breakdown 10/10/11
Calories: 2800
Protein: 195 Grams
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whatever you do keep that protein up at least 1 gram per lb of bodyweight, yes even when taking a break and 1.5 grams as a generaL RULE BUT CAN BE 1.2 GRams , 1.4 when taking in more carbs

If you need anyone to talk to im sending my number via facebook or facebook me
 
Diet Breakdown 10/11/11
Calories: 2560
Protein: 239 Grams

Been taking a break from the diet a little bit, appetite was down a little so just gonna take it easy until i start getting hungry again. Going by pure instinct now, if i'm hungry i'll eat. If not, i won't!
 
Diet Breakdown 10/12/11
Calories: 2510
Protein: 186 Grams*

* Experimenting with lower amounts of protein*
 
Diet Breakdown 10/13/11
Calories: 4000
Protein: 250
 
thats it finding what works for you and trying new things with an open mind are- well I like those qualities! Keep up the good work

why havent you trained last couple of days? a week break?
 
John Smeton said:
thats it finding what works for you and trying new things with an open mind are- well I like those qualities! Keep up the good work

why havent you trained last couple of days? a week break?
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DC Training B2 10/11/11
Duration: 1 Hour
Mood: Focused
Energy: Solid
Other notes: Some exercises i definitely started with too light of weight but this is just the first time i need to get used to the movements and find my starting weights.
Lifts
EZ-Bar Cable Curls
80 x 30 R/P *PR* Adding weight next workout
DC Stretch 90 Seconds
Hammer Curls
35 x 12 , Staying at this weight next workout.
Leg Press Calve Raises- 5 second negative, 15 second stretch at bottom.
140 x 12 *PR*
180 x 9 *PR*
Glute Ham Raises on Hyper-Extension with pads below knees
BW x 20 R/P *PR*
DC Stretch 90 Seconds
Notes: These aren't full range but damn these are HARD! Literally felt my hams quivering after this exercise. Next week i plan to do them with my feet under something and use my hands to push me off the bottom of the movement.
Front Squats on Smith Machine for Quad emphasis-
105 x 20 *PR* WM
125 x 8 *PR*
DC Stretch 60 Seconds

7 Sets/6 PR's


sorry about that, i've been so busy that i forget if i post or not. Getting another workout up!
 
DC Training A3 10/13/11
Duration: 1 Hour
Mood: Confident
Energy: Great
Other notes: Body weight at 231Lbs
Lifts
Reverse Grip Incline Bench Press- Used a different range of motion.
195 x 15 R/P, Adding weight next workout
DC Chest Fly Stretch 30Lbs @ 90 Seconds.
Arnold Press with DB's- Love these! Felt it only in shoulders.
40 x 20 R/P *PR*
DC Shoulder Stretch 7th Bolt @ 90 Seconds.
DB Skullcrushers- Felt these a lot in my elbows so i'm not sure if i want to keep them or not.
25 x 28 R/P *PR*
DC Tri stretch on Power-Rack hole *easier to control stretch deeper* @ 90 Seconds each arm
Close Grip Chins-
BW x 18 R/P *PR*
DC Lat/chest stretch hang BW @ 70-80 Seconds
T-Bar Rows
225 x 12 *PR*
DC Stretch hang BW @ 45 Seconds

5 sets/4 PR's
 
Diet Breakdown 10/14/11
Calories: 5090
Protein: 291 Grams

Diet Breakdown 10/15/11 - THE SIGN OF GROWTH! I didn't have a problem with this much food and NO shakes!! Adding in mass gainer shakes from work soon!
Calories: 6628
Protein: 377 Grams
 
dc +lots of calories= big growth

when its time to reduce body-fat I recommend another program- for growth though its one of the quickest ways
 
John Smeton said:
dc +lots of calories= big growth

when its time to reduce body-fat I recommend another program- for growth though its one of the quickest ways
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I agree with you man, when i go for cutting i'll switch to a generic training setup like 3 sets per bodypart
 
thetinyguy said:
I agree with you man, when i go for cutting i'll switch to a generic training setup like 3 sets per bodypart
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If you want to keep dcing , I recommend the three way split for reducing body-fat. I used it for "bulking" as well after i used the two way split for a couple years

you can find the three way split over at Intensemuscle some guys will say you might need to be more advanced for the three way and I think youve got a good base and your strength level shows esp on certain lifts
 
John Smeton said:
If you want to keep dcing , I recommend the three way split for reducing body-fat. I used it for "bulking" as well after i used the two way split for a couple years

you can find the three way split over at Intensemuscle some guys will say you might need to be more advanced for the three way and I think youve got a good base and your strength level shows esp on certain lifts
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Thanks for that i'm definitely gonna look into it, i plan to start the cut in February or March. I should have a ton more mass by then :D
 
*Diet Breakdown 10/17/11
Calories: 4580
Protein: 255 Grams

*This was my 2nd rest day in a row for DC so my appetite usually drops off slowly.

Diet Breakdown 10/18/11 (New Record :D)
Calories: 6810
Protein: 396

I consumed almost half my daily calories/protein post workout so i believe this should have a gigantic impact on my recovery and growth.
 
thetinyguy said:
*Diet Breakdown 10/17/11
Calories: 4580
Protein: 255 Grams

*This was my 2nd rest day in a row for DC so my appetite usually drops off slowly.

Diet Breakdown 10/18/11 (New Record :D)
Calories: 6810
Protein: 396

I consumed almost half my daily calories/protein post workout so i believe this should have a gigantic impact on my recovery and growth.
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Holy Graham crackers that is a fricking ton of calories. I get fat just looking at 6,000 calories in a day

I actually hold back on food to keep my stomach in check and sometimes I still end of raiding the fridge at night
 
John Smeton said:
Holy Graham crackers that is a fricking ton of calories. I get fat just looking at 6,000 calories in a day

I actually hold back on food to keep my stomach in check and sometimes I still end of raiding the fridge at night
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Guess it's just another one of those examples that "it works for me" haha
 
Checkout my REVAMP log! I'm very excited to be trying this product out. :D

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DC Training A1 10/18/11
Duration: 1 Hour 20 Min.
Mood: Confident
Energy: Good
Other notes: Body weight at 238Lbs
Lifts
Chest Dips- Probably shouldn't have jumped so much weight since i am +7lbs from last workout, from now on ill go 5lb increments to play it safe.
+65 x 14 R/P *PR* Staying at this weight next workout possibly.
DC Stretch 35lbs @ 90 Seconds
DB Overhead Press-
55 x 24 R/P *PR* Staying at this weight.
DC Shoulder Stretch 6th Bolt @ 60 Seconds.
Close Grip Bench-
175 x 20 R/P *PR* Adding weight next session.
DC Tri stretch on Power-Rack hole *easier to control stretch deeper* @ 90 Seconds
Close Grip Hammer Chins-
BW x 18 R/P *PR*
DC Lat/chest stretch hang BW @ 60 Seconds
Rack Pull Deadlifts-
315 x 6

5 sets/4 PR's

DC Training B1 10/20/11
Duration: 1 Hour 30 Min.
Mood: Focused
Energy: Solid
Other notes: I'm noticing the heavier the weights get that i need more time to recover between sets and focus. I'd love for my workouts to be shorter but for the sake of being injury free i want to be 100% focused and ready.
Weight @ 243Lbs (+12Lbs) morning weight.
Lifts
DB Alternating Curls-
40 x 32 R/P *PR*
DC Stretch 8th bolt @ 90 Seconds
EZ Bar Reverse Curls-
60 x 23 *PR*
Standing Calve Raise- 5 second negative, 15 second stretch at bottom.
90 x 10 *PR*
Pump Set + Stretch for 30 seconds.
Barbell Back Squat-
315 x 5 *PR*
235 x 20 *PR*
DC Stretch 40 Seconds per leg.
Stiff-Legged Deadlifts-
245 x 16 R/P *PR*
DC Stretch 90 Seconds on hyper extension.

5 Sets/5 PR's

This workout was brutal, i pushed myself on squats and SLDL's probably the hardest ever for this workout. I'm noticing a HUGE improvement in my pumps from the extra calories and carbs as well. As i sit here right now my bi's are pumped and when i flex them they actually burn. I now take Pure Karbolyn (1.5 Scoops) PWO along with my Insane shake (lol) and i feel it's helping a TON! Also i got my first paycheck from the gym feelsawesomeman. :D

Diet Breakdown 10/19/11
Calories: 5070
Protein: 230 Grams

 
very good them shoulder and arm numbers are higher which is what i like to see. eventually theyll come down..I always a bit higher numbers on shoulders and arms . those calves stretches are brutal

how come im the only one following in here? Come on guys and gals get in here and show some support
 
John Smeton said:
very good them shoulder and arm numbers are higher which is what i like to see. eventually theyll come down..I always a bit higher numbers on shoulders and arms . those calves stretches are brutal

how come im the only one following in here? Come on guys and gals get in here and show some support
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Thanks John! Honestly just having you here (no homo) is great because your a motivational freight train man. I had one of the best workouts today i had a smile on my face the entire time and felt extremely confident. I'm feeling better than ever right now, i keep watching Ronnie Coleman The Unbelievable and that motivates the crap out of me to keep eating all this food and keeping a positive attitude. The more RC videos i watch the more i enjoy his personality and confidence towards training.
 
Diet Breakdown 10/21/11
Calories: 5605
Protein: 241 Grams

Diet Breakdown 10/22/11
Calories: 6490
Protein: 408 Grams
 
thetinyguy said:
Diet Breakdown 10/21/11
Calories: 5605
Protein: 241 Grams

Diet Breakdown 10/22/11
Calories: 6490
Protein: 408 Grams
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6490 cals an 408 grams of protein?! Thats insane. I'm going to post my cals soon as it'll look a lot better than 1,800 cals a day of crud. Going to eat some good food tonight after my speech contest. Well my students speech contest. Lol
 
mattrag said:
6490 cals an 408 grams of protein?! Thats insane. I'm going to post my cals soon as it'll look a lot better than 1,800 cals a day of crud. Going to eat some good food tonight after my speech contest. Well my students speech contest. Lol
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And i woke up at 240 again wth!? my body weight is fluctuating pretty crazy now o.O Good luck man!
 
mattrag said:
haha, your body is like... hmm... we're not gonna grow on so little food!
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I think it's just being crazy haha

DC Training A2 10/22/11
Duration: 1 Hour 20 Min.
Mood: ALPHA!
Energy: Super great
Other notes: Body weight at 245Lbs, No DC stretches today taking that week break so my connective tissue and fascia can heal up.
Lifts
Decline Bench Elbows out-
265 x 18 R/P *PR* Staying at this weight next week.
Smith Overhead Press Lower movement emphasis-
155 x 16 R/P *PR*
Wide Grip Rvs Bench-
195 x 21 R/P *PR*
Close Grip Pull Downs-
170 x 17 R/P *PR*
Barbell Bent Over Row-
245 x 12 *PR*

5 Sets/5 PR's
 
thetinyguy said:
I think it's just being crazy haha

DC Training A2 10/22/11
Duration: 1 Hour 20 Min.
Mood: ALPHA!
Energy: Super great
Other notes: Body weight at 245Lbs, No DC stretches today taking that week break so my connective tissue and fascia can heal up.
Lifts
Decline Bench Elbows out-
265 x 18 R/P *PR* Staying at this weight next week.
Smith Overhead Press Lower movement emphasis-
155 x 16 R/P *PR*
Wide Grip Rvs Bench-
195 x 21 R/P *PR*
Close Grip Pull Downs-
170 x 17 R/P *PR*
Barbell Bent Over Row-
245 x 12 *PR*

5 Sets/5 PR's
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Nice workout my brother! getting Fugging Strong...hell yeah!!
 
thetinyguy said:
Thanks man, DC is definitely kicking my ass xD
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I did it naturally meaning non hormonally and I still gains and it worn me down too much . works for some - the 2 way split was too much for me and I did it two years- found what works better though-Yates style training (or if you insist on Dc the three way split)
 
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