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  • geese_com's Training Journal

    Hey everyone, this is the DC program that I am planning on picking up when I get back to school/the US in September. I am currently doing DC right now, but I have not decided to put it down in a journal until now. This is going to be one long post so, get comfortable. Hehehe.
    I’m hoping that by putting a journal online, I would be able to learn things and get tips from those who are more experienced than myself as well as to be able to keep track of my progress. Hopefully, by the time September rolls around, this program will be almost perfect so that I can follow it “to the T” and produce some good results.

    Stats/Background Info:
    Age: 20
    Male
    Height: 5’5-6”
    Weight: 196lbs (as of 7/23/2007)
    Body Fat: 15-18%

    3 years of semi-serious/serious training.

    Best Lifting Stats (within the last 6 months):
    Incline Barbell Bench: 200 x 5
    Parallel Back Squat: 325 x 4
    Floor Deadlift (mixed grip w/straps): 400 x 2

    EXERCISE ROTATION:

    1A:
    Incline Barbell Press (11-15) REST PAUSED
    Smith Military (to the front) (11-15) REST PAUSED
    Lying Tricep Extensions (from the floor) (15-30) REST PAUSED
    Rack Chins (to the front) (11-20) REST PAUSED
    Rack Deads (6-9) + (9-12) STRAIGHT SETS

    2A:
    Incline Dumbbell Curls (15-20) REST PAUSED
    Standing Alternate Hammer Curls (10-20) STRAIGHT SETS
    Toe Press on Hack Squat (10-12) Up on big toe, 5 second negative, 15 second stretch
    Lying Leg Curl (Machine) (15-30) REST PAUSED
    Leg Press (6-10rep heavy set) 3-5 minutes rest then 20 rep WIDOWMAKER


    1B:
    Smith Incline Press (11-15) REST PAUSED
    Smith Military (behind head) (11-15) REST PAUSED
    Smith Close Grip Bench (11-20) REST PAUSED
    Underhand Pulldowns (11-20) REST PAUSED
    Floor Deadlifts (6-9) + (9-12) STRAIGHT SETS

    2B:
    Seated Alternate DB Curl (11-20) REST PAUSED
    Pinwheel Curl (10-20) STRAIGHT SET
    Toe Press on Leg Press (10-12) Up on big toe, 5 second negative, 15 second stretch
    Sumo Hamstring Press (15-30) STRAIGHT SET
    Back Squat (6-10rep heavy set) 3-5 minutes rest then 20 rep WIDOWMAKER


    1C:
    Decline Barbell Press (11-15) REST PAUSED
    Seated Machine Press (11-20) REST PAUSED
    Bar Dips (15-20) REST PAUSED
    Rack Chins (to the back) (11-20) REST PAUSED
    Underhand Barbell Row (10-12) STRAIGHT SET

    2C:
    Barbell Drag Curls (11-20) REST PAUSED
    Reverse Barbell Curl (10-20) STRAIGHT SET
    Seated Calf Raise (10-12) Up on big toe, 5 second negative, 15 second stretch
    Seated Leg Curl (15-30) REST PAUSED
    Hack Squat (6-10rep heavy set) 3-5 minutes rest then 20 rep WIDOWMAKER


    *Stretches will be done after every exercise for that particular body part except for the Biceps stretch which will be done after doing both Biceps and Forearms.

    Any suggestions for calf exercises? I was thinking about switching out the Toe Press on the Hack Squat. I was doing Standing Calf Raises previously, but the 15 second stretch plus the weight was too much for my shoulders, back, and breathing.

    1B has a lot of exercises on the Smith Machine. Is that not recommended?


    DIET:

    I expect to go to bed at around 12 midnight and wake up at about 9am, to give a rough estimate of how the day will be laid out.

    I will try not to consume any dairy while doing DC. I have read Skip’s thread on dairy and that has scared me away from it. Hahaha. I will just take a calcium supplement to help me with my calcium needs.


    Workout Day Meal Plan:

    gP = grams of protein

    Meal 1 (9am):
    1.5 cup oatmeal (15gP)
    5 egg whites (20gP)
    1 whole egg (6gP)
    1 scoop whey (23gP)
    TOTAL: 64gP
    1 Green Tea Cap (500 mg/cap 50% EGCG content)
    MultiVitamin (which will be Controlled Labs Orange TRIad, split into 2 servings)
    3g Fish Oil Caps

    Meal 2 (12nn):
    1 6oz. can tuna (39gP)
    Veggies (1-3gP)
    TOTAL: 40gP

    Pre-Workout Meal (2:30-3:00pm):
    40gP from WPI (40gP)
    1 cup oatmeal (10gP)
    TOTAL: 50gP

    30 minutes before workout: 3g CEE
    15 minutes before workout: 10-15g BCAA

    Post-Workout (5pm):
    Immediately Post-Workout: 75g Waxy Maize + 5g BCAA’s + 10g L-leucine + 3g CEE
    30 minutes after: 40gP from WPI & 10-20g Glutamine Peptides
    TOTAL: 40gP


    Meal 3 (6pm): Last Meal Before Cutoff
    9 ounces chicken breast (54gP)
    1-2 cups brown rice (5-10)
    TOTAL: 59gP
    1 Green Tea Cap (500 mg/cap 50% EGCG content)
    MultiVitamin (which will be Controlled Labs Orange TRIad)
    3g Fish Oil Caps


    Meal 4 (9pm):
    10oz lean ground beef (rinsed) or steak (60gP)
    Veggies (1-3gP)
    TOTAL: 62gP

    Meal 5: (30 minutes or right before bed):

    50-60gP from either turkey, eggs, or casein protein.
    10-20g Glutamine Peptides
    TOTAL:50gP

    DAILY TOTAL: around 365gP


    Non-Workout Day Meal Plan:
    Instead of the Pre- and Post-Workout Meals, I will just have another whole meal with about 60gP.
    3g CEE will be taken same time as workout day.

    Cardio:
    Will be done in the morning for 45-60 minutes at 45-55% Max Heart Rate with a walk on a treadmill or a walk around town.
    1 Green Tea Cap will taken and 5g of BCAA’s Pre-Cardio.

    WHEW! That was one extremely long post…Thank you in advance for all your comments/tips/criticisms.

    -Gian
    “Thrilla from Manila!”
    Last edited by geese_com; 07-27-2007, 12:56 PM. Reason: Moved the calve exercises before hams and quads
    My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

    Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546


  • #2
    maybe I should post this whole thing in the Dogg Pound or the Pound Puppy forum so that I can get some replies?
    My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

    Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

    Comment


    • #3
      Originally posted by geese_com View Post
      maybe I should post this whole thing in the Dogg Pound or the Pound Puppy forum so that I can get some replies?
      Or go ahead and slog out some workouts so we can see what you can do
      Ph.D., Theoretical Physics '16
      kind of a douche

      Comment


      • #4
        Originally posted by Sammich View Post
        Or go ahead and slog out some workouts so we can see what you can do
        sure thing. I'll post from the DC routine I'm doing right now. It might be a little rough, but it's better than nothing so that I can get some feedback.

        The only problem is that I do not have all my supps here in Saudi, so that's why I was planning on starting this particular program in September.
        My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

        Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

        Comment


        • #5
          This workout one of my first ones since come back from a 3 week vacation in the Philippines where I did not have any time to go workout, so my strength was not where I thought it should be. ( I did go through my 2 week once already before this post)

          1A - Saturday, July 21, 2007

          Chest:
          Incline BB
          LT: 145 X 9+3+3
          TT: 160 X 9+4+2
          Chest Stretch: 35 X 65 seconds

          Shoulders:
          Smith Military (to the front)
          LT: 35 (each side) X 9+5+3
          TT: 45 X 10+3+2
          Shoulder Stretch: 65 seconds

          Triceps:
          Lying Triceps Extensions (Off-the-Ground)
          LT: 25 (each side) X 15+8+4
          TT: 25 X 15+9+5
          Tricep Stretch: 25 X 60 seconds

          Back Width:
          Wide Rack Chins (Front)
          LT: 10 X 10+4+3
          TT: 10 X 12+6+4

          Back Thickness:
          Rack Deads
          LT: 315 X 3 w/chalk, 3 w/ straps & 225 X 12
          TT: 325 X 2 w/chalk, 6 w/ straps & 230 X 12
          Back Hang: 75 seconds

          20 minutes of cardio at 55% Max Heart Rate

          Comments: Pretty good workout. I do my deadlifts with chalk because I was hoping that they would help with my pathetic grip strength and forearms.
          My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

          Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

          Comment


          • #6
            Sunday, July 22, 2007

            Abs and 60 minutes of cardio (walking on treadmill) at 55% Max Heart Rate.
            My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

            Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

            Comment


            • #7
              2A - Monday, July 23, 2007

              Biceps:
              Incline DB Curl
              LT: 30 X 11+6+3
              TT: 35 X 7+5+3 (Will keep weight for next week)

              Forearms:
              Standing Alternate DB Hammer Curl
              LT: 25 X 20
              TT: 30 X 20
              Bicep Stretch: 75 seconds

              Hamstrings:
              DB Lying Leg Curl (my gym for some stupid reason does not have a lying leg curl machine, so this movement is only for this blast)
              LT: 40 X 12+8+8
              TT: 40 X 16+10+6 (absolutely killed this weight)
              Hamstring Stretch: 70 seconds

              Quads:
              Leg Press
              LT: 510 X 10 & 400 X 20
              TT: 530 X 11 & 420 X 23
              Quad Stretch: 90 seconds

              Calves:
              Seated Calf Machine (LifeFitness brand, once again only for this blast because this is a different gym)
              LT: 45KG X 12
              TT: 47.5KG X 12

              20 minutes cardio @ 55% MHR

              Comments: No matter how many times I do it, that quad stretch always kills me. So do calves. It feels like someone is poking my calves with an ice pick.
              Last edited by geese_com; 07-25-2007, 03:18 AM. Reason: fixing title
              My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

              Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

              Comment


              • #8
                Tuesday, July 24, 2007

                Abs and 60 minutes of cardio (walking on treadmill) at 55% Max Heart Rate.
                My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

                Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

                Comment


                • #9
                  during the 7/23 workout some 18 year old guy walked into the gym and went straight to the squat the put 2 X 45 plates on the bar ( no warm ups whatsoever). He did about 10 quarter reps. For his next set, he put 315 on and went for 21 quarter reps. For the next set, he asked me to spot him on his quarter rep squats. I talked to him and asked him if he ever thought about going lower and maybe even just close to parallel. He gave me some excuse about he has bad abductors and that he just want to go light weight and feel the burn. He seemed to be pretty set about doing quarter squats.

                  Then he went over to the leg press and immediately put 6 plates on and did leg presses with barely any range of motion.

                  Oh well...what to do with teenagers who just try to lift with as much as they can and not care about form at all.....i guess i was like that once...
                  My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

                  Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

                  Comment


                  • #10
                    1B - Wednesday, July 25, 2007

                    Chest:
                    Smith Incline
                    LT: 60(each side) X 9+4+2
                    TT: 62.5 X 8+5+3
                    Chest Stretch: 35 X 65 seconds

                    Shoulders:
                    Smith Military (Behind Head)
                    LT: 40 X 9+4+2
                    TT: 42.5 X 9+3+1
                    Not too happy about this one.
                    Shoulder Stretch: 70 seconds

                    Triceps:
                    DC Style Smith CGBP
                    LT: 45 X 15+4+3
                    TT: 47.5 X 12+5+3
                    Tricep Stretch: 30 X 60 seconds

                    Back Width:
                    Underhand Pulldowns
                    LT: 57KG X 12+6+3
                    TT: 59KG X 12+5+3

                    Back Thickness:
                    Floor Deadlift (double overhand)
                    LT: 325 X 6 (w/straps, forgot chalk) & 225 X 8
                    TT: 330 X 2 (chalk), 4 (w/ straps) & 230 X 12
                    Back Hang: 76 seconds

                    Comments: It was so hot in Saudi today, it was something like 101 degrees with 90+% humidity. One step outside and you are already dripping with sweat.
                    My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

                    Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

                    Comment


                    • #11
                      Thursday, July 26, 2007

                      Off day today, didn't do much. It was my best-friend-since-birth's birthday today so I greeted him happy birthday before he flew back to California.
                      Tomorrow is an off day as well, just abs and cardio.

                      -Gian
                      My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

                      Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

                      Comment


                      • #12
                        Hey Bro---Things look like they are shaping up...What are your goals--overall health and physique, bodybuilding, powerlifting,..? For your cardio, I would bump up the heart rate to 60-65%. Also, why are the calf exercises last? Are you doing DC? We have 1A, 2A, 3A, 3B...for example...Check more of the stickies lying around the forum...They will be of tremendous help! I wish you luck in your endeavors beacuse it looks like you have the will, but just read a bit more to get things down smoothly.
                        MY JOURNAL:http://intensemuscle.com/showthread.php?t=23846

                        I am brutality the face of everlasting pain
                        Annihilation, Obliteration
                        Pulses in these veins
                        Sheer defiance drives my hostility
                        I am merciless to the core
                        Chaotic fury breeds

                        SLAYER "Here Comes the Pain"

                        Comment


                        • #13
                          Originally posted by slayermetal7 View Post
                          Hey Bro---Things look like they are shaping up...What are your goals--overall health and physique, bodybuilding, powerlifting,..? For your cardio, I would bump up the heart rate to 60-65%. Also, why are the calf exercises last? Are you doing DC? We have 1A, 2A, 3A, 3B...for example...Check more of the stickies lying around the forum...They will be of tremendous help! I wish you luck in your endeavors because it looks like you have the will, but just read a bit more to get things down smoothly.
                          I finally got a reply!

                          Oh yeah about calves.....heheh. I guess I got used to doing calves at the end when I used to volume train. I'll modify that ASAP. I have a leg day tomorrow, so I'll do that tomorrow. And i'll bump up the cardio and see how that goes for me.
                          I'm training for bodybuilding and hopefully will be stage ready in about 1-2 years.

                          My numbering system is a little different but it still follows the DC protocol. I just switched around the number and the letter so 1=Chest, Shoulders, Tris, Back Width, and Back Thickness. 2 = Biceps, Forearms, Calves, Hams, Quads. While the letters mean the different workouts. I don't know how it ended up that way....but it works, just a little different thinking.
                          My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

                          Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

                          Comment


                          • #14
                            Friday, July 27, 2007

                            Had a slight change of plans and wasn't able to do cardio today.

                            If anyone was wondering why Thursday and Friday are my off days, it's because the weekends in Saudi are those and not the typical Saturday & Sunday like 99% of the world.
                            My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

                            Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

                            Comment


                            • #15
                              2B - Saturday, July 28, 2007

                              Biceps:
                              Seated Alternate DB Curls
                              LT: 40 X 8+4+3
                              TT: 45 X 7+4+3

                              Forearms:
                              Pinwheel Curls
                              LT: 25 X 20
                              TT: 30 X 20
                              Bicep Stretch: 75 seconds

                              Calves:
                              Toe Press on Leg Press
                              LT: 270 X 12
                              TT: 275 X 12
                              maybe next time 'll increase the weight by more

                              Hamstrings:
                              Sumo Press
                              LT: 220 X 30
                              TT: 270 X 30
                              Hamstring Stretch: 70 seconds
                              Pretty big jump here, I just felt like I could do it and I did!

                              Quads:
                              Back Squats
                              LT: 250 X 8 & 185 X 20
                              TT: 260 X 9 & 190 X 20
                              Quad Stretch: 90 seconds

                              25 minutes walking on treadmill @ 60% MHR.

                              Comments: Pretty good strength increases in some lifts.
                              My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

                              Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

                              Comment

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