kroxic

Its time to hold myself accountable for what I am doing eating and everything related to getting myself to a new level.

Part One: Goals
Compete as a heavyweight next show
To be a clean 275lbs
To be a clean 300lbs
Compete at a national level
Get my card(I know how ridiculous this sounds but I keep myself to high standards)

Part 2: History
I am 21 years old. Current weight 259lbs (clean if curious). Height is 5’10.5” or so. I did my first competition in Aug 07 in Michigan. I was 194lbs at contest as a light HW.
Now fast forward a bit. Food+DC training+ rest= 60lbs heavier now 7 months later.

Part 3: Training
I am going DC all the way (2 way split)
MWF training after work at around 530 at ironworks gym in Northwest ohio
Exercises as follows

Incline hammer press, Incline Barbell Press, Incline Smythe machine
Clean and press, Military smythe machine, M ilitary Hammer
Reverse Grip Bench, Weighted Dips, close grip bench
Overhand pull down, Rack Chins, Goofy Lats(Dantes seated row lats)
T- Bar, Deadlift, Rack Pulls

Straight bar curl, Dumbell Curl, Chins
BB wrist, Reverse Curl, Pinwheel Curl
Seated Calf, Standing Calf, Legpress Calf
SLDL, Seated Leg curl, Laying DB curl
Back Squat, Hack Squat, Legpress with widow on front squat smythe machine

Part 4: Diet
I am hitting about 3lbs of beef a day
6 scoops protein
1 quart egg whites
Plus almonds and walnuts
With the little bit from the other sources my protein is about 600g a day

Carbs are too variant right now and I will post a better guideline when I work the kinks out

Fats are pretty high. I put EVOO in my shake at work. I am gonna guess my fat is at least 200g a day after all things considered(3lb beef, EVOO, nuts, flax seeds)

EDIT 3/9/08: I added my diet spreadsheet into the attachments on this post

I think this basically concludes my intro. I am open to criticism and suggestions. Now I have a logbook that will talk back to me haha

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boondocksmuscle

Good luck man

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getswole

You said clean. 60lbs is a great gain, any idea what you've kept your BF at? Or rather how much have you put on since being around ~195

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kroxic

Im going to start by posting my last several workouts including today's.

2/23/08
DC Bi 4arm Calf Ham Quad

Chins BW x 14+6+4+hold
Reverse Curl EZ Bar+35's x 11+5+4+hold
Seated Calf 4pl+10 x 11+4+3 (RP but still with the stretch 5+15)
DB Hamstring Curl 65 x 15+7+5
Leg Press 900 x 10ss
Frotn Squat Smythe 265 x 20

2/25/08
DC Chest Shoulder Tri Back width & thickness

Incline Hammer 3pl+10 x 10+4+2+hold
Military Smythe 225 x 11+5+3+hold
PJR pullover 120 x 15+5+4
Pulldown 250 x 12+7+5
Deadlift 505 x 8 & 545 x 6

2/27/08
NO workout. Too sick to go into the gym

2/29/08
(still felt a bit weak and focused on making sure I am controlling the weight better)
Smythe Incline Press 295 x 5.5+3+2+hold
Military Hammer 3pl x 8ss+hold
Reverse Smythe Press 315 x 5ss
Dante Lat Row 230 x 8+5
T-Bar 6pl+25 x 8ss

3/2/08
(again trying to keep my negatives in check)
str8 Bar Curl 125 x 10+5+4+hold
BB wrist curl 135 x 15ss
Squat 480 x 6
Squat 355 x 20
Donkey Calf raise 270 10+6+4
SLDL(dumbell) 95's 12ss

3/4/08
(Alone with no spotter cause they are gay and went on spring break[not that sexual orientation has anything to do with that])
Incline Barbell Press 280 x 8+3+2+hold
Dumbell Military 80's x 11+5+3 (Will be replaced, I have always struggled to make consistent gains on this last fall as well)
Close Grip 235 x 10+4+3
V bar Pull Down 260 x 13+8+5+hold (will be replaced by rack chins because I feel that will complete my back more than vbar will)
Rack Pull 5pl+25 x 9
Rack Pull 6pl+25 x 5

__________________
Trained and guided by the Banana
My 2008 DC Offseason Journal
Use the code ECH346 at the checkout www.TrueProtein.com and save 5% on your order

kroxic

Thanks Bro
Its obviously not still what i was at contest but i feel its under control. I couldnt do cardio in the fall due to a crazy schedule but I feel its under control. I hope to post some pics soon(my roommate is out of town at the moment). Then I will let you guys judge for yoruselves haha

EDIT: I also posted a few pics from this last weekend in the thread called Arnold Classic 2008 in the main discussion forum. You cant see a LOT but you can see I havent built up a big keg belly or anything like that.

__________________
Trained and guided by the Banana
My 2008 DC Offseason Journal
Use the code ECH346 at the checkout www.TrueProtein.com and save 5% on your order

fightingtiger

Workouts looking solid man....that is a TON of food. I wish I could find enough cash to eat 3 lbs of beef a day, geez.

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kroxic

My great uncle raises cattle. Not only does it taste 10x better than kroger/meijer/sams/costco it only cost me $1.79 per lb . Thank includes the steaks and everything! I highly recommend it

__________________
Trained and guided by the Banana
My 2008 DC Offseason Journal
Use the code ECH346 at the checkout www.TrueProtein.com and save 5% on your order

bruno

good luck balsting man... I saw your pics from the arnold and your looking big man. I look forward to followng this journal. One thing I might change is your blast is the order of your quad and back thickness exercises so you aren't doing squats and deads back to back. but that's just me, and if you're cool with it more power to you.

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kroxic

Are you refering to my SLDL and Squats? If so I like to use the SLDL as a way to stretch out my hams and back more than anything. My squats are very deep on everything so my hamstring recruitment is there. My hamstrings are actually fried almost all the time except for After Tbar Rows. This actually plays into my biggest fear. I fear that my legs may be overpowering my back. Granted I have not done a full body shot in a long while but through my clothes it looks like I have monstrous legs and glutes and it really brings out and illusion that my not so thick chest is even less thick.

__________________
Trained and guided by the Banana
My 2008 DC Offseason Journal
Use the code ECH346 at the checkout www.TrueProtein.com and save 5% on your order

fightingtiger

Wanna hook me up? Thats a dollar cheaper/lb than I have found it ANYWHERE.

__________________
Super diesel thighs.

"I shat lightning bolts the first couple weeks I took it. but then they stopped. I need to cycle"

WWW.TRUEPROTEIN.COM -USE DISCOUNT CODE TBR999 AND RECIEVE 5% OFF ALL ORDERS!

kroxic

Sorry Bro no can do. Its kind of like an exclusive thing for relatives only. Other than us he only sells it directly to merchants. Id hook everyone up if I could.

__________________
Trained and guided by the Banana
My 2008 DC Offseason Journal
Use the code ECH346 at the checkout www.TrueProtein.com and save 5% on your order

bruno

I was actually referring to you having back squats as workout 1B then Deadlifts in workout 2A. I know that personally I have trouble doing heavy squats then hitting deads the next workout. My legs, but mostly my low back, don't do well with that. I have had better luck trying to space these two lifts out a little more. But like I said, that's just me.

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I've got a propostion. When you place your order at trueprotein.com, use BNB559 in the discount code box and save 5% on your order. If you do, I'll be your best friend. Now that's what I'm talking about.

ScottMcDonough

I think I'm going to like this journal, big weights, big eating, all the things a growing boy could ask for.

"Dante Lat Row 230 x 8+5"

What happened to the 3rd part of the rest pause? That exercise is a bitch, you are using about double the weight I could haha

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getswole

Checked out your pics in the other thread, your definitely looking solid man. I'll look forward to reading your journal.

__________________
"If you train DC and you are not advanced, you will get pregnant and you will die."--fightingtiger

I'm POOR and you need protein, LET'S MAKE A DEAL!!
Use my discount code MLB323 at www.trueprotein.com to get 5% off the best protein and supps around!
10% off if you order 16lbs or more!![/color]
Gimme some feedback on my 5x5
http://www.intensemuscle.com/29053-h...beginning.html

kroxic

3/6/08
weight 259.8
25 min of treadmill, 6% incline, 3.7MPH
3lbs of beef today, 5998 calories rouguhly(not inlcuding my two breakfast burritos courtesy of work )
My appetite has seemed to have returned full force. On a side note, I had a shake last night at 4 am when i woke up to piss. I then woke up at 6am SOOOO hungry that I almost puked from all the acid in my stomach. It was unreal!

That was the first day back in after the sick day. I didnt want to overdo it so I tried to take it easy a little bit. Thats why I went light on Tbar rows too. I also normally do two sets of Tbar cause they work great for me. Thats why shoulders were SS as well. Dont worry it will all fall into standard DC protocol soon now that Im almost 100% again.

Actually I shuld have made a comment about this. Those were simply the exercises I picked. I did not sort through and decide what will be on what day. To be more clear it will be more like this

mon1:deads
wed1:hack sq
friday1: Tbar
mon2: Squat
wed2:rack Pull
Fri2: Legpress & front squat Smyth

Also to note my reasons for the front squat on the smythe instead of LP again. I tried just LP on its own and i didnt get the quad development i wanted. I keep the legpress for the heavy heavy load on my quads glutes and hams together(I still keep a low tight foot position). The front squats have just done so much for me in the past that I couldnt leave them out completely. The widowmaker with front squats is basically been my best widow for overall quad development with hacks in a close second. SHIT!!!
Im getting so pumped for the front squats tomorrow and even more so for the hacks next wed. I cant wait to get 9 plates on hack squat..... time to go eat before I get too excited and cant sit still long enough to get a meal down.

Thanks bro I will try my best to not dissapoint!

__________________
Trained and guided by the Banana
My 2008 DC Offseason Journal
Use the code ECH346 at the checkout www.TrueProtein.com and save 5% on your order

bruno

Gotcha man. This loosk really good and I look forward to following your jounrnal. You are pushing some serious weight, even on exercises you say you were taking it easy on, lol. You are also pounding that food man. Nice job there. I love front squats on the smtih too, but i am the complete opposite of you in that I don't like doing them for wms. I like to do like 15 max and try to do a different exercise for the wm becasue with really high reps I have trouble balanincing the weight and breathing properly so I feel like I lose a couple reps and don't kill my legs. Differetn strokes for differnt folks...Good luck with the workout tomrrow man.

__________________
I've got a propostion. When you place your order at trueprotein.com, use BNB559 in the discount code box and save 5% on your order. If you do, I'll be your best friend. Now that's what I'm talking about.

kroxic

3/7/08
DC Bi 4arm calf ham quad
No Spotter again today except on LP cause Im paranoid =(

Chin Ups
LT:BW x 12+5+4+hold
TT:BW x 12+6+5+hold
Not happy about this one but I tweaked it a bit so it is expectedly off some =(

Reverse preacher Curl
LT:Curl Bar with 35's on end x 11+5+4
TT: same weight x 12+6+4+hold
Usually I have a spot to squeeze out 1 more on both the second and third set. so not bad but not really good either.

Seated Calf Raise
LT:4pl+10 x 11+3+3
TT:4pl+20 x 12+4+3
Good for me cause I suck at calf exercises

Seated Hamstring curl (scheduled DB laying curl but since I am alone... its not really possible)
LT:280(stack)+20 x 12+8+6
TT:280+30 x 12+8+7+hold

Leg Press(low and narrow foot position)
LT:900 x 10
TT:950 x 9

Front Squat on smythe machine
LT: 265 x 20
TT: 280 x 20

Not a bad workout for circumstances. On a side note, I tend to sit and drink my post workout drink right there and talk to the owner for a bit after the workout. I was sitting maybe 15-20 minutes and when i stood up to leave it felt like it was the next morning already in my quads. And before you ask.... yes i do all the extreme stretches =P

__________________
Trained and guided by the Banana
My 2008 DC Offseason Journal
Use the code ECH346 at the checkout www.TrueProtein.com and save 5% on your order

Adam2433

275-300 clean is huge dude. ive seen how meticulous you are and have no doubt youll get there. keep up the good work man.

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Dante'sDisciple

You did chin ups to work biceps? is your back a weak point you're trying to bring up?

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And he will bring the others back.
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jstout

If you have 30 minutes to spare, you should write out a day's diet. To be a hoss, you gotta tie on the ol' feedbag. And you're already a hoss, trying to graduate up to superhoss.

I'm looking forward to watching this journal, too. Got a feeling there's gonna be some big numbers being hoisted in here.

kroxic

Thanks Bro.... I didnt realize I made a name for myself already haha

My back was starting to la behind a bit a few months ago(I havent really done a self evaluation lately). Back width aside, I think chins hammer the hell out of my biceps more than anything else. I dont know why but I always get a good solid feeling of soreness from chins. I think its the hold at the end. I can really feel it pull on that bicep.
definitely I will be doing this within the next few days.

On a side note. I felt that I needed to pound a bunch of calories yesterday to get that scale to budge. I went to wendys and bought 5 of those new stack attack double cheeseburgers for a snack..... a snack with 1900 calories!!

__________________
Trained and guided by the Banana
My 2008 DC Offseason Journal
Use the code ECH346 at the checkout www.TrueProtein.com and save 5% on your order