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Old 02-09-2008, 11:22 PM   #1
eryanb
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EryanB's DC Log

I'm currently 212lbs, 12% bf. I've been dieting hard for 6 weeks now (no cheating) and lost about 12lbs of fat so far. My goal is 9-10% bf, ~206lbs. Then I plan to stay in that range indefinitely by building and burning phases. Basically I'll blast as long as possible before gaining a maximum of 4lbs of body fat. I know I can erase 4lbs of body fat in 2 weeks so these will be my cruise phases.

I still have 2-3% more bf to go before I start to bulk so I'm not planning to start DC untill March 01. So I post now so I have time to plan and modify based on any criticism I hope to get here.

Back Width: High Lat Pull
Wide Grip Pull-Ups
Rack Chins

Back Thickness (no R.P.): Rack Deadlifts
Barbell Rows (smith maybe?)
T-Bar Rows

Chest: Low Pulley Cable Bench Press (http://www.t-nation.com/readTopic.do?id=459382)
Barbell Bench Press (Chains?)
Incline Dumbbell Press

Shoulders: Seated Dumbbell Military Press
Seated Barbell Military Press (Smith)
Seated Barbell Behind-Neck Press (Smith?)

Triceps: Dips
Reverse Grip Bench Press
Close Grip Bench Press

My idea is to bring up my small chest using tricep exercises that also target chest, but I realize the key is in frequency, not volume during one session. Since triceps and chest are on same session this could do more harm than good on my chest? Any feedback here would be much appreciated.


Forearms: Pinwheel Curls
Barbell Reverse Curls
Hammer Curls
(also use my 100-350lbs grippers when appropriate)

Biceps: Incline Dumbbell Curls
Barbell EZ Drag Curls
One-Arm Cable Curls (so stack won't be too light) [warm-up with both arms]

Calves: Standing Machine Calf Raises
Standing Smith Calf Raises
Seated Calf Raises

Hamstrings: Romanian Deadlift (no R.P. Like quads/back thickness)
Lying Leg Curls
Standing Single Leg Curls

Quads (no R.P.): Back Squats (chains?)
Front Squats
Leg Press

2-Way Split

A1: Low Pulley Cable Bench Press
Seated Dumbbell Military Press
Dips
Wide Grip Pull-Ups
Rack Dead lifts

A2: Barbell Bench Press
Seated Barbell Military Press
Reverse Grip Bench Press
Rack Chins
Barbell Rows

A3: Incline Dumbbell Press
Seated Barbell Behind-Neck Press (SMITH)
Close-Grip Bench Press
High Lat-Pull
T-Bar Rows

B1: EZ Drag Curls
Barbell Reverse Curls
Standing Machine Calf Raises
Back Squats
Romanian Deadlifts

B2: Incline Dumbbell Curls
PinWheel Curls
Seated Calf Raises
Lying Leg Curls
Front Squats

B3: One-Arm Cable Curls
Hammer Curls
Standing Smith Calf Raises
Standing Single Leg Curls
Leg Press


Monday: A1

Tuesday: Cardio/Abs

Wednesday: B1

Thursday: Off

Friday: A2

Saturday: Cardio/Abs


Sunday: Off

Diet: 4500Cal/day (50:30:20)....to start, but we'll see how it goes. Likely I'll have to ease slowly into the carbs while my metabolism adjusts from all this dieting.

Do not include any of the protein from CHO sources (RICE/PASTA) for total protein count. Do count for tracking Calories.

Meals 1-2 160g CHO
48g PRO

Meals 3-5 80g CHO
48g PRO
14g Fat


Meals 6-7 48g PRO
28g Fat


30min Pre-Workout Take taurine/glucuronolactone/NAC/Vit. C/creatine
caffeine
40g whey isolate

During Workout 20g BCAA/24g Hydrolysed Casein

Post-Workout 160g WMS, 25g Whey Iso, 20g PP, 10g Mic. Cas., 20g glutamine peptides, 20g BCAA, creatine, NAC/Vit. C
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Last edited by eryanb; 02-09-2008 at 11:25 PM.
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Old 02-10-2008, 08:13 PM   #2
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If your chest is a weak point for you, it is a good idea to do the triceps exercises you haev chosen. I do not think it is too much. However, I would suggest you rethink your chest exercises, specfically the cable press and the flat barbell bench press. The barbell bench press is not recommended with DC training as it is unsafe and can lead to pec tears. Also, the cable press is an okay exercise, but you might want to chose one that you can make greater strength icreases on (i.e incline or decline smith machine, hammer strength presses, etc). Also, you might want to change the order of your workouts, becasue in the first two workouts you are doing rack deads, romanian deads and squats, which could suck for your lower back. You could separate these and it may be a little better. These are just some thoughts for your blast.

How much cardio do you plan on doing? I see you have it sceduled in twice a week, but if you are trying to lower body fat you may want to increase this to 3 or 4 times a week. Everyone is differert with this so you can decide for yourself, but maybe you could do a little postworkout on some days if needed.

Good luck with your blast and hope it goes well
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Old 02-11-2008, 05:35 PM   #3
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Thanks for advice so far. Here is my modified plan. I still think I will stick with the cable exercise for chest though. If you read that article CW makes a convincing argument for their effectiveness. I haven't tried them yet, so possibly the stack will be too light, but I'm at least going to try it out.

A1: Low Pulley Cable Bench Press (13 R.P.)
Seated Dumbbell Military Press (13 R.P.)
Dips (13 R.P.)
Wide Grip Pull-Ups (13 R.P.)
Rack Dead lifts (straight set of 10-12 + straight set of 4-6, heavy first or last o.k.)

A2: Flat Dumbbell Press (13 R.P.)
Seated Barbell Military Press (Smith) (13 R.P.)
Reverse Grip Bench Press (Smith) (13 R.P.)
Rack Chins (13 R.P.)
Smith Barbell Rows (11-15reps S.S.) + (4-6 S.S.)

A3: Incline Barbell Press (Smith) (13 R.P.)
Seated Barbell Behind-Neck Press (SMITH) (13 R.P.)
Close-Grip Bench Press (Smith) (13 R.P.)
High Lat-Pull (13 R.P.) (for stretch hold fully extended motion 60-90s)
T-Bar Rows (11-15reps S.S.) + (4-6 S.S.)

B1: EZ Drag Curls (13 R.P.)
Barbell Reverse Curls (12-20 S.S.)
Standing Machine Calf Raises (10-12 S.S.) (Up Explosive, 5s negative, 15s hold on each rep) (use stopwatch)
Lying Leg Curls (13 R.P.) (or glut-ham raises?)
Leg Press (straight set of 10-12 + straight set of 6-8, heavy first or last o.k.)

B2: Incline Dumbbell Curls (13 R.P.)
PinWheel Curls (12-20 S.S.)
Seated Calf Raises (10-12 S.S.) (Up Explosive, 5s negative, 15s hold on each rep) (use stopwatch)
Standing Single Leg Curls (13 R.P.)
Back Squats (straight set of 10-12 + straight set of 6-8, heavy first or last o.k.)

B3: One-Arm Cable Curls (13 R.P.)
Hammer Curls (12-20 S.S.)
Standing Smith Calf Raises (10-12 S.S.) (Up Explosive, 5s negative, 15s hold on each rep) (use stopwatch)
Front Squats (straight set of 10-12 + straight set of 6-8, heavy first or last o.k.)
Romanian Deadlifts (straight set of 10-12 + straight set of 6-8, heavy first or last o.k.)

Monday: A1
Tuesday: Cardio/Abs
Wednesday: B1
Thursday: Off
Friday: A2
Saturday: Cardio/Abs
Sunday: Off
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Old 02-13-2008, 10:23 AM   #4
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Welcome to journaling

Nice job on the fat loss. I thought I remember reading somewhere that were doing the anabolic diet?

Looks like you've put a lot of thought into your blast layout, nice work.

Just wondering... you indicate 13 RP on many of your exercises. Are you aiming for the middle of an 11-15 RP range?

I'd bump up the reps on your DB work. You're going to be expending a lot of energy getting those babies into place each set.

Looks good though man, good luck with your blast.
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Old 02-13-2008, 10:52 AM   #5
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Blast looks pretty good man. Any DB exercises for chest or shoulders should be in a higher rep range (15-20rp) for safety and to make sure that you can get the dumbbells back into position.
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Old 02-16-2008, 03:54 PM   #6
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Quote:
Originally Posted by groversbeef View Post
Welcome to journaling

Nice job on the fat loss. I thought I remember reading somewhere that were doing the anabolic diet?

Looks like you've put a lot of thought into your blast layout, nice work.

Just wondering... you indicate 13 RP on many of your exercises. Are you aiming for the middle of an 11-15 RP range?

I'd bump up the reps on your DB work. You're going to be expending a lot of energy getting those babies into place each set.

Looks good though man, good luck with your blast.
Thanks. I was doing something similar to the anabolic diet. IA's TCD.

Ya, 13 means about the middle of my target range which should vary by +/- 2-3reps depending on the day and/or how much I have increased my load.

I will follow your advice and bump to the 15-20 range for dumbbell work.

Quote:
Originally Posted by boondocksmuscle View Post
Blast looks pretty good man. Any DB exercises for chest or shoulders should be in a higher rep range (15-20rp) for safety and to make sure that you can get the dumbbells back into position.
Thanks. Will increase rep range as recommended by you and grover.
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Old 02-17-2008, 09:12 PM   #7
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Start Program This Wednesday

So I caught a cold and consequently I have not trained since Wednesday. Since I've basically had a forced cruise I figure it's about as good a time as any to start my new program (see posts 1-6). Just finished 2 months of 10X3 for fat loss type program with lots of jumping rope and HIIT for cardio.

I weighed in at 218 today (with a full belly and eating lots of carbs since Friday so I can get over my cold fast)

Did by body fat and got 12.5% (so ~12-13%) (9-site parillo skin fold method)

Dried out (3+ days no carbs), first thing in the morning on an empty stomach I'm <212lbs.

So 212-218, 12-13% bf as of today.

Since I've vowed to not bulk until 9% bf, I will not be bulking for probably a month or longer.

My carb cycling will be as follows: Average for week will be 2743Cal/day
(~1000-1300Cal/day hypo-caloric)

Monday High carb (4000+ Cal ~50% CHO) = 450-500g CHO (A1) (4200Cal)
Tuesday Low Carb (salad/nut) (OFF) (2198Cal)
Wednesday Med Carb (220g + Salad/nuts) (B1) (3100CAL)
Thursday Low Carb (salad/nuts) (OFF) (2198Cal)
Friday Med Carb (220g + Salad/nuts) (A2) (3100Cal)
Saturday Low Carb (salad/nuts) (OFF) (2198Cal)
Sunday Low Carb (salad/nuts) (OFF) (2198Cal)

Every day will start with 20mg yohimbine on an empty stomach and 500cal worth of medium intensity cycling. This will be followed by my first meal of the day which always includes BCAA's, whey isolate, PP.

Every workout will finish with 20min of medium intensity inclined treadmill jogging.

Sample High Carb Day:

(1) 41g Whey Iso
30g Dextrose (missing CHO from 2 cans bean blend)
12g Augment
10g Glut. Peptides
10g BCAA (2:1:1)
NAC/Vit.C
acetyl L-carnitine/glucuronolactone/taurine (Pre-Workout)
200mg caffeine
2 caps green tea extract ~1g
4g fish oil

During: 24g hydrolyzed casein + 10g BCAA (2:1:1) + 10g PP
(+160CAL)

(2) 110g WMS
15g PP
20g BCAA (4:1:1) +80CAL
26g Whey Iso (c.f.)
10g Glycine
10g Glutamine Peptides (+160Cal)
5g Creatine monohydrate
NAC/Vit.C ()
4g fish oil

(3)-(4) 540ml Cedar 6 Bean Blend (95g CHO, 32.4g PRO, 4.3g fat)
144g raw rice (cooked fresh at work) (110g CHO, 4g fat, 11g Pro)
1 Can Gold Seal Chunk Light Tuna (2g fat, 28g PRO) X 2
10g Whey Isolate (9g PRO) X 2
4g fish oil X 2

(5) 540ml Cedar 6 Bean Blend (95g CHO, 32.4g PRO, 4.3g fat)
1 Can Gold Seal Chunk Light Tuna (2g fat, 28g PRO)
10g Whey Isolate (9g PRO)
4g fish oil

(6) 25g Peanuts
100g Ground lean Beef (22g PRO, 3g fat)
18g Team Skip Mix
4g fish oil

(7) 25g Peanuts
100g Ground Lean Beef (22g pro, 3g fat) (this is actually the glut of the cow which is very very lean and I get the butcher to grind it for me since its a tough cut.....this is actually very cheap as well)
18g Micellar Casein
4g fish oil

Sample Medium Carb Day:

(1) 5gPP/10g BCAA/24g Whey Iso (c.f.) (no cardio a.m. On leg days)
2 whole eggs (30min later)
4g fish oil (30min later)

(2) 29g Whey Isolate (I.E.)
10g BCAA (2:1:1)
10g Glutamine Peptides
12g Augment (47g PRO)
NAC/Vit. C
glucuronolactone/taurine/acetyl-L-carnitine
200mg Caffeine
2 green Tea Caps

During 10g BCAA (2:1:1), 10g PP, 24g Hydrolyzed Casein (40g PRO)

(3) 110g WMS
******** *25g Whey Isolate
******* * 15g PP
******** **20g BCAA (4:1:1)
********* 10g Glycine (76g PRO, 110g CHO)
******** 10g Glut. Peptides
******** 5g Creatine Monohydrate
~1g Vit.C/~0.6g NAC

(4) 165g Whole Oats (110g CHO, 15g PRO, 11g fat)
100g Lean Beef Burger (22g PRO, 3g fat)
30g Team Skip

(5)-(6) 200g Lean Beef (44g PRO, 6g fat)
30g Team Skip X 2
56g Peanuts

(7) 44g Mic Casein
10g BCAA (2:1:1)
14g Olive Oil

Sample Low Carb Day:

(1) 5gPP/10g BCAA/24g Whey Iso (c.f.) (after 40min med intensity cardio)
2 whole eggs (30min later)
4g fish oil (30min later)

(2)-(6) 330g Whole Tilapia (66g PRO, 6.6g fat)
390g Basa Fillets (55g PRO, 7g fat)
27g Team Skip mix X 5
113g Peanuts

(7) 44g Mic. Casein
10g BCAA
14g Olive Oil
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Last edited by eryanb; 02-17-2008 at 09:17 PM.
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Old 02-17-2008, 11:12 PM   #8
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Another good journal to follow...subscribed.
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Old 02-18-2008, 07:50 AM   #9
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It looks like you have a really solid plan in line. Good luck getting it done. One suggestion I have is it seems like you could use a little less waxy in your postworkout shake. I'm not an expert on this by any means, by 110g seems a bit high. I've read something from Justin Harris that suggests 75g for a 200lb bodybuilder. Something to think about maybe in your quest to drop a little bodyfat
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Old 02-20-2008, 06:39 PM   #10
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B1 #1

So still coughing quite a bit today, but feeling in charge of my flu so I went ahead anyway. Definitely will have no trouble beating the log on this workout next time though.

E-Z Drag Curls: lt: N/A,
tt: 115lbs X 13 (R.P.)

Barbell Reverse Curls: lt:N/A
tt: 60lbs X 13 (S.S.)

Standing Machine Calf raises: lt: N/A
tt: 320 X 9 (S.S.)

(actually my chuck T's were a pain in the but for once. They have no grip on the calf raise platform, so I would slide off, so I kinda quit early).

Still I've never done these with the 5s negative and 15s stretch each rep. Its brutal....I love it!!

Lying Leg Curls: lt: N/A
tt: 110lbs X 15 (R.P.)

Leg Press: lt: N/A
tt: 709lbs X 10 (S.S.)

lt: N/A
tt: 620lbs X 16 (S.S.)

Cardio: Skipped it. (Pushing it just coming to the gym today. Coughing my lungs hoarse and getting the "don't get me sick asshole looks from people." So cardio really out of the question.

Comments: Have to say overall this is a cakewalk compared to the 10X3 (45s rests) at 75% 1RM routine I was on up to last week. But on the up-side I have an extra training session every week now. Also I have to say I really missed training to failure. The leg press to failure felt like a million bucks!!
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Old 02-22-2008, 05:28 PM   #11
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A2 #1

Flat Dumbbell Press: lt: N/A
tt: 95lbs X 14 (R.P.)

Stretch 45lbs X 60s

Smith Military Press: lt: N/A
tt: (134 + Bar) X 7 (R.P.)...oops Thats really weak, guess I'm not used to doing this right after bench press. Also I warmed up a little too hard.....excuses only.

Stretch 60s

Reverse Grip Bench (Smith with ass off bench) lt: N/A
tt: (180lbs + Bar) X 17 (R.P.)

Stretch 50lbs X 60s

Rack Chins lt: N/A
tt: (B.W. = 210lbs + 33lbs) X 13 (R.P.)

Stretch 60lbs X 60s

Smith Barbell Rows lt: N/A
tt: (180 + Bar) X 10

lt: N/A
tt: (224 + Bar) X 4

Cardio: Treadmill 20:00min
375Cal,
2.2miles
(4-10% incline for first 6min at 6mi/hr, then 7-9mi/hr at 0% incline)

Comments: I REALLY need a solution for runners for jogging. I avoided my chuck T's today because I want shock absorption. But I forgot an even worse problem with my adidas runners. I got the most ridiculous huge blisters just from this one 20:00 session from the crappy contouring on the adidas runners. It will take them week to heal.

Anybody recommend good running sneaks because I love to run.
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Old 02-22-2008, 05:52 PM   #12
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Nike Free or Nike Shox. The Shox might need a breaking in period, but after that they are great.
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Old 02-24-2008, 03:54 PM   #13
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Quote:
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Nike Free or Nike Shox. The Shox might need a breaking in period, but after that they are great.
Thanks. I'm going to try these: http://cgi.ebay.ca/ws/eBayISAPI.dll?...MEBI:IT&ih=021
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Old 02-24-2008, 05:01 PM   #14
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good choice. there should be enough cushioning there.
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Old 02-25-2008, 06:11 PM   #15
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B2 #1

Incline Dumbbell Curls: lt: N/A
tt: 45lbs X 16 (r.p.)

Pinwheel Curls:lt: N/A
tt: 50lbs X 18 (S.S.) 9reps/arm ....aiming for 12-20/arm

Stretch: Bar at nipple height, knees to floor 70s.

Seated calf raises: lt: N/A
tt: 265 X 8 (S.S.) explosive up, 5s neg. 15s stretch per rep.

WOW. This really burns. Amazing!

Standing Leg curls: lt: N/A
tt: 50lbs X 32 (R.P.) aiming for 11-15...oops

Stretch 70s (immediately after working each individual leg)

Squats: 365 X 1 2 months ago this would have been a conservative estimate for 6 reps but dieting has its toll..you play you pay!

Back bending way too much and knew I was not going to get more than 3 reps so I just racked it.

lt: N/A
tt: 337 X 5

lt: N/A
tt: 275 X 15

Stretch 70s

Cardio: Row 20:00 (low intensity)
4418m
260Cal
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Old 02-27-2008, 04:49 PM   #16
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Saturday Abs/Cardio

Did 40:00min low intensity fasted cardio this morning 402Cal. (After taking 20mg yohimbine)

Drank my 5gPP/10gBCAA/24g Whey ISO.

Let that settle then did 10X3 hanging straight leg raises (3lbs/ankle) (60s rest). Superset to 20reps bent-knee hanging leg raises (S.S.).

Will continue to do my abs Tues/Sat via 10X3 alternating heavy high decline sit-ups and hanging leg raises.

Today a typical low carb. (2298Cal) (1) 2 whole eggs
4g fish oil
10g BCAA/5g PP/24g whey iso

(2)-(6) 750g Lean Beef (made into 5 burger patties)
44g Blue cheese (14g fat)
17g Team Skip X 5
92g peanuts (small handful with each burger and skip shake)

(7) 57g Mic. Casein (before bed)

I'm finally under 210lbs!
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Old 02-27-2008, 04:50 PM   #17
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Tuesday Abs/Cardio

Heavy High Decline Sit-Ups 10 X 3 70lbs (20lb vest + 50lb plate) (55s breaks)...(high as in my decline bench propped up on a window sill...very steep)

Drop set to 2 X 20lbs + 2 forced reps at 20lbs

Rested a few minutes then 20lbs X 8, 3, 3 (R.P.)

Next Time 70lbs 10X3 (50s)

Cardio:

Jumped Rope 25:00min......god this is high intensity for me. I'll never get used to it. Do it in 2:00 minutes all out with 30s rests in between.
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Old 02-27-2008, 04:51 PM   #18
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Wednesday A3 #1

Incline Barbell Bench (Smith)

lt: N/A
tt: (202lbs + Bar) X 13 R.P.

Stretch 45lbs X 65s

Seated Barbell Behind Neck Press (Smith)

lt: N/A
tt: (112lbs + Bar) X 13 R.P.

Stretch 65s

Close Grip Bench Press (Smith)

lt: N/A

tt: (180lbs + Bar) X 11 (R.P.)

Stretch 50lbs X 65s

This really bugs my right shoulder. I might start doing the variation in the wojo video.

20 reps with ~20lbs bar doing the wide grip shoulder rotations/stretch.

High Lat Pulls

lt: N/A

tt: 180lbs X 12 R.P

Stretch 70s with 180lbs in fully stretched position of lat pull...this felt really nice!

T-Bar Rows (Free weight)

lt: N/A

tt: (99lbs + Bar) X 16

lt: N/A

tt: (171 + Bar) X 4

Cardio: Treadmill, jogging 20:00min, 2.21miles, 354kcal.

Comments: Total time for A workouts is around 70-80min. For B workouts around 60-70min. I'm not sure how this compares to other people doing the classic DC two way split? Should I speed it up a little?
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Old 02-27-2008, 05:37 PM   #19
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mine are about the same as yours and i have similar stats in terms of height/weight to you and lifting stats.
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Old 02-29-2008, 06:09 PM   #20
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B3 #1

--------------------------------------------------------------------------------

One-Arm Cable Curls (2-pulley system)

LT: N/A
TT: 85lbs (80lb stack + 5lb plate on bolt) X 12 (R.P.) (each arm)

Hammer Curls

LT: N/A
TT: 40lbs X 24 (S.S.) (12/arm)...swinging very slightly on reps 20-24.

Stretch (bar nipple height, knees to floor) X 70s

Front Squats

LT: N/A
TT: 252 X 4 (S.S.) overestimating my strength again...ohh well.

LT: N/A
TT: 201 X 12 (S.S.)

Stretch 70s

Standing Smith Calf Raises (Smith)

(180lbs + Bar) X 9 (S.S.) explosive up, 5s neg., 15s stretch each rep.

Romanian Deadlifts

LT: N/A
TT: 313 X 7 (S.S.)

LT: N/A
TT: 223 X 18 (S.S.)

Stretch 75s

Cardio: Running on treadmill 20:00, 2.03Miles, 360kcal

Speed only 6-7mi/hr today, but 6.0% incline min 0-3
3.0% incline min 3-6
2.0% incline min 6-9
1.0% incline min 9-12
15% incline for a full minute at 6mph
Rest of the time at 7mph.

Comments: Took me 85min to get through the weight session and really didn't feel good about any of the lifts. Just not one of those great days in the gym.

Weighed myself this morning (after no carbs Thursday) and 209.6lbs. So should be right on schedule with 208lbs Monday morning after Sat-Sun carb depletion.
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Last edited by eryanb; 02-29-2008 at 06:17 PM.
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Old 03-01-2008, 12:24 PM   #21
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Sat a.m. Cardio/Abs

Slept in to 10:30. Woke up to 20mg Yohimbine, 200mg caffeine, 1g green tea on an empty stomach and did 500kcal of low/mod intensity cycling.

(48:30min), 22km

Can really feel the DOMS in my hams today. Been a couple weeks since I've done Romanian deadlifts. Just a reminder how effective this exercise is. I swear nothing matches it for killing hams once you have the technique down. Also no lower back soreness, so I know I'm doing it very correctly.

Had my 5gPP/10g BCAA/24g Whey Iso immediately

Let that settle and then Hanging stiff leg raises 3lbs/ankle 10X3 (55s rests)

Last set superset to 30 reps bent knee hanging raises.

Finished breakfast with 2 whole eggs, 4g fish oil.

Rest of day a typical 2200kcal 60/"0"/40 low carb day.

(2)-(6) 466g Basa Fillets (66g PRO, 8g Fat)
329g Whole Tilapia (estimate 280g without head/tail/bones) (56g PRO, 6g fat)
27g Team Skip X 5
112g Peanuts

(7) 57g Mic. Casein
14g Olive Oil

an alternative 2200kcal 60/"0"/40 low carb day I often do is:

(1) 5gPP/10g BCAA/24g Whey Iso (c.f.) (after 40min low intensity cardio).
2 whole eggs (30min later)
4g fish oil (30min later)

(2)-(6) 750g Lean ground Beef* (165g PRO, 24g fat) 5 X 5oz Burger Patties
17g Team Skip X 5
92g Peanuts
48g Blue Cheese (14g fat)....on all the burgers.
**this is special ground beef (glut cut of cow that I get the butcher to grind...so yes it is that lean)

(7) 57g Mic. Casein
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Last edited by eryanb; 03-01-2008 at 04:53 PM. Reason: 10X3 on abs
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Old 03-01-2008, 02:07 PM   #22
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Hey Eryan, how do you have the energy to run/jog after a DC session?
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Old 03-01-2008, 04:46 PM   #23
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I'm with DD, there's no way I can run after legs. I can hardly walk to the car most of the time haha. That's hardcore. Also, do you do your front squats before hams and calves or is that just how you put it down?
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Old 03-01-2008, 04:50 PM   #24
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Quote:
Originally Posted by Dante'sDisciple View Post
Hey Eryan, how do you have the energy to run/jog after a DC session?
Well, I always grimace at the end of my workout when I remember I still have to do cardio and my legs feel funny trying to run after widow maker leg workout...but once the endorphins kick in and I get runners high, I make it through and it really empties the tank.

However, I am conditioned to a volume 10X3 routine and I always did up to 25:00 HIIT after each of these sessions. So this new DC routine is not to hard on me. I assure you though I am capable of pretty good intensity and I do all my sets to absolute total failure.

The gym is really out of my way (15minute walk up a hill both ways from where I work). So I like to get 3/5 of my weekly cardio sessions done when I go workout. At home all I have is my jump rope and a cheap stationary bike, which I use on Tues/Sat.

Also I remember reading somewhere that cardio after a weight session is more effective at boosting your metabolism. I'm not sure if that's true though, I'd have to go back and review my source.
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Old 03-01-2008, 04:52 PM   #25
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Quote:
Originally Posted by bruno View Post
I'm with DD, there's no way I can run after legs. I can hardly walk to the car most of the time haha. That's hardcore. Also, do you do your front squats before hams and calves or is that just how you put it down?
Just on B3 I do quads first because I don't want to do Romanian deadlifts before squatting...too much lower back strain. So I figure if I was doing RDL's last I might as well just get the front squats done right away.

B1/B2 are the normal sequence though.
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